Feb 27 2015 – 15.1 scaled and prep
Fitness 15 minutes Work up to heavy 5RM Dead lift 12 minute AMRAP 15 V sits 10 Dead lifts @60% of today’s # 5 Burpees over bar Performance 15.1 9 minute AMRAP 15 T2B 10 Dead lifts 115/75 5 Snatch 115/15 15.1 a in 6 minutes establish 1 RM Clean and Jerk Sport 15.1 movement testing, pacing and planning 10 minutes Build up to 70% Clean and Jerk (starting weight for 15.1 a) Create a plan for your 3-4 attempts tomorrow 70%-80%-90%-(90%+??) Have your numbers and weights laid out in a logical manner, close to you. 1 round @ lower heart rate 15 T2B 10 Dead lifts 115/75 5 Snatch 115/75 This is to feel out pacing and determine length of time of each round – attrition = goal performance 2-3 rounds 4 T2B 3 Dead lifts 115/75 2 Snatch 115/75 1 Clean and Jerk @80% Rest 3 minutes…
Feb 26 2015 – Active recovery
Fitness Active recovery WOD 30 minutes Keep the intensity lower today 400 m row @20-22 SPM working on proper slide and timing 250 m jog @talking pace Bear crawl x 1 length Crab walk x 1 length Frogger x 1 length 2 minutes of goat practice, movements reps and set will be discussed in class Performance and Sport Active Recovery: 30-60 minutes of light effort movement @talking pace Choose today’s WOD or Rowing, Walking, Swimming, Biking Mobility: 10 – 15 minutes addressing your individual needs 10 – 15 minutes based on the 15.1 movements Mental Preparation: Today is the first Thursday of five that is sure to be stressful and exciting. 5-10 minutes visualizing moving through the workout with virtuosity. 5-10 minutes of calm meditative practice
Feb 25 2015
Fitness 90 seconds row calories 90 seconds AMRAP strict push ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP strict pull ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP ab mat sit ups Rest 3 minutes 90 seconds row calories 90 seconds AMRAP air squats Score is Calories + Reps Performance and Sport Buy in: 3 sets NFT 250 m jog 12 – 15 Wall balls 15 minutes Build up to heavy Front Squat 15 minutes Build up to heavy Rack Jerk Cash out: 10 minutes light rowing with low SPM and damper setting
Feb 24 2015
Fitness 4 sets: Goblet Squat x 8-10 reps Alternating DB Shoulder press x 10-12 reps Hollow hold x 20-30 seconds 12 minute AMRAP 5 burpees 10 wall balls 10 burpees 20 wall balls 15 burpees 30 wall balls and so on … Performance and Sport Buy in: 3 sets NFT 400 m row @20-22 SPM 6-10 Strict HSPU 12 minutes Snatch ladder 5 Snatch 95/55 4 Snatch 115/65 3 Snatch 135/75 2 Snatch 155/85 1 Snatch 165/95 Build up to 1 RM with time remaining Cash out: 1 mile Jog @talking pace