31 st
A.Press; x 5,5,5,5; rest 3 mins
45x10, 95x5
135x5
130x5 - http://www.youtube.com/watch?v=ibmZx_PwQiI
135x5
135x(4+f) - http://www.youtube.com/watch?v=wmAdR59044g
+
30,20,10 For time:
push-ups
K2E
GH ext.
6:18
30th
A. F.Sqt- Build to a true 3RM for the day
45x10, 135x5, 185x3
225x3 - http://www.youtube.com/watch?v=GgRFsLi9ppM
250x3 - http://www.youtube.com/watch?v=pHR0cbmXqIM
265x(1+f) - http://www.youtube.com/watch?v=qwzD2J964ro
265x3 (PR)
B. Oly tech- 5 mins (squat clean)
135x5 - http://www.youtube.com/watch?v=JtgMVcuyxHg
175x5 - http://www.youtube.com/watch?v=SS6qzF8UjsI
+
3rds for times:
Run 400m
12 Power clean @ 155#
6 Tire flips
rest 7 mins actively
1 - 4:13
2 - 4:08
3 - 4:10
A. F.Sqt- Build to a true 3RM for the day
45x10, 135x5, 185x3
225x3 - http://www.youtube.com/watch?v=GgRFsLi9ppM
250x3 - http://www.youtube.com/watch?v=pHR0cbmXqIM
265x(1+f) - http://www.youtube.com/watch?v=qwzD2J964ro
265x3 (PR)
B. Oly tech- 5 mins (squat clean)
135x5 - http://www.youtube.com/watch?v=JtgMVcuyxHg
175x5 - http://www.youtube.com/watch?v=SS6qzF8UjsI
+
3rds for times:
Run 400m
12 Power clean @ 155#
6 Tire flips
rest 7 mins actively
1 - 4:13
2 - 4:08
3 - 4:10
28th Strongman Seminar
discussion on intensity, work volume, loads, rest led to try the bear complex (squat clean/thruster/back squat/thruster) x 15; 2-3min rest x2 @ 95#
2min rest
amrap bear complex in 4min (19reps)
discussed on active recovery
sled drag (forward and backwards) @ 30%bwt
helps recruit stabilizing muscles of the core!!! core is a MUST!
Farmer's walk - core recruitment and grip work. good exercise for stabilizer (in impact sports, this is a great exercise since while walking we are always in constant movement hence body needs to constantly adapt, idem for sled drag work)
Atlas Stone
worked on ground to shoulder work (ground to knees to shoulder and ground to shoulder)
5 reps @ 120# stone
1 rep succeeded @ 175#
Yoke walk
working on core and balance in motion. the goal is to have control of the yoke before stating loading the apparatus. make sure traps are engaged and make small steps. then RUN :)
definitely felt s lot stronger for the seminar than for the comp. i was lacking a lot of endurance/recovery during the comp mostly during high loads wods.
discussion on intensity, work volume, loads, rest led to try the bear complex (squat clean/thruster/back squat/thruster) x 15; 2-3min rest x2 @ 95#
2min rest
amrap bear complex in 4min (19reps)
discussed on active recovery
sled drag (forward and backwards) @ 30%bwt
helps recruit stabilizing muscles of the core!!! core is a MUST!
Farmer's walk - core recruitment and grip work. good exercise for stabilizer (in impact sports, this is a great exercise since while walking we are always in constant movement hence body needs to constantly adapt, idem for sled drag work)
Atlas Stone
worked on ground to shoulder work (ground to knees to shoulder and ground to shoulder)
5 reps @ 120# stone
1 rep succeeded @ 175#
Yoke walk
working on core and balance in motion. the goal is to have control of the yoke before stating loading the apparatus. make sure traps are engaged and make small steps. then RUN :)
definitely felt s lot stronger for the seminar than for the comp. i was lacking a lot of endurance/recovery during the comp mostly during high loads wods.
27th - Reebok Delli Fraine Competition & Strongman seminar
1st event
amrap in 4min @ 135#
1 squat clean
1 thruster
1 jerk
immediately after
1st min 5 pull-up
2nd min 10 pull-up
3rd min 15 pull-up
4th min amrap-pull-up (did 47 pull-ups in one minute without dropping from the bar)
3rd event
50m sled push @100#
50m sled pull @ 100#
500m row
50 gamestyle push-up
30 jumps over 24"box
after the first 4 events i finish in 4th position. from here they took the first 6 to do the last wod.
4th event
100m wheelbarrow @ 270#
15 DL @ 275#
100m wheelbarrow
10 C&J @ 185#
100m wheelbarrow
15 power snatch @ 95#
100m wheelbarrow
15 chest to bar pull-up
http://www.youtube.com/watch?v=FdncAJEh2Pg&feature=related
finish 6th in this event. The weights were heavy and i felt that i lacked endurance... could not keep cleaning the bar without taking 5-10seconds of rest. idem for snatch. all c2b pu were done unbroken!
1st event
amrap in 4min @ 135#
1 squat clean
1 thruster
1 jerk
immediately after
1st min 5 pull-up
2nd min 10 pull-up
3rd min 15 pull-up
4th min amrap-pull-up (did 47 pull-ups in one minute without dropping from the bar)
3rd event
50m sled push @100#
50m sled pull @ 100#
500m row
50 gamestyle push-up
30 jumps over 24"box
after the first 4 events i finish in 4th position. from here they took the first 6 to do the last wod.
4th event
100m wheelbarrow @ 270#
15 DL @ 275#
100m wheelbarrow
10 C&J @ 185#
100m wheelbarrow
15 power snatch @ 95#
100m wheelbarrow
15 chest to bar pull-up
http://www.youtube.com/watch?v=FdncAJEh2Pg&feature=related
finish 6th in this event. The weights were heavy and i felt that i lacked endurance... could not keep cleaning the bar without taking 5-10seconds of rest. idem for snatch. all c2b pu were done unbroken!
25th
Full squat snatch
70x5, 70x5, 105x5, 125x4, 135x3, 135x3, 135x3, 135x3, 135x3
still need to keep back engaged before starting the movement, look up and tighten back/core/legs, then explode!
Drop snatch
125x5, 125x5, 125x5, 125x5, 125x5
Need to keep core and shoulders tight as catching the bar. This will help to balance the bar; else it is harder to maintain control.
Squat Clean
140x5, 165x5, 190x3, 190x(2+f), 190x3, 190x3, 190x3
keep the bar close to the body helps at the landing… the moment the bar moves slightly forward, the weight will also shift forward at the landing… not good!
Split Jerk
140x5, 140x4, 165x3, 165x3, 165x3, 165x3, 165x3
working on the drop... need to catch the bar (i.e. my body to move down vs catching the bar higher and then pressing the bar up - perception).
23rd
A.B.sqt- Build to a 5rm for the day
225x5, 245x5, 265x5, 275x2
B.Oly tech work 5 mins – Jerk
135x, 155x5
+
5 sets @ high effort
Row 200m
40m Heavy Sled Push @ 115#
rest 6-7 mins actively
very hard… lactic acid accumulation, wanted to puke after 1st set and never really got away all along the training! not a fun zone to be working in...
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