Training Day



Kathy, Robina & Betty-  2011 Fitness Elevated

 Warm up: 3-5min jog or row + Dynamic Warm up

Practice: 1 Muscle up & 1 HSPU on the minute for 10min perfect reps!

1. Bench Press 3x3 80% /3min rest
2. Unbroken Chin ups 3x20 /4min rest
3. Ghd Situps 3x15 /1min rest
+
lung opener for Saturday....
run 30sec @ high breathing rate
 walk aas needed
run 60sec @ HBR
walk as needed
run 90sec @ HBR
walk rest as needed
x 2

note: legs shouldn't feel heavy with lactate....just run at a pace that opens up the lungs and increases HR.

PM:
Ice Bath 15 minutes
Stretch/mobility

Post results and thoughts

Friday off...go for a walk listen to good music and think about times you performed your best, overcame obstacles...visualize yourself overcoming fatigue and smashing the WOD!

TESTER

Today was an opportunity to get a feel for WOD #2.....
Choose to work a max of 10min OR 5 Rounds @ 80% effort....focus on breathing and HR control.

This should be a confidence booster for Saturday...so don't analyze it to death! 

Some thoughts after running through it today.....

DEAD-LIFTS: are light...you can pick it up with or without air and breath threw each rep to get the HR down after Box Jumps

PUSH UPS: hands release at the bottom...be precise and deliberate in each rep...don't lay their like a whale waiting for the tide to come in...keep working and continue to BREATH to work HR down!

BOX JUMPS: Be Rhythmic (is that a word?) You know what I mean...stay smooth and consistent...get through those reps AFAP!...let your HR get up HERE... remember you have two exercises to work HR back down.

FINAL THOUGHT...take a risk in the final minutes of the workout ...push your threshold to the max....make sure there is nothing left in the tank! 

Tomorrow: Light Recovery /Skill
Friday OFF
Saturday: HAMMER IT!

Training Day

WEDNESDAY TESTER @ 9AM CFCC....PLEASE LET ME KNOW IF YOU WILL BE THERE!
If you cant make it ...dont worry we will be running the WOD again Saturday @ 10am.

Warm up: Run 800m + General 1 @ CFCC

1. Power Cleans 5x2  /2min
2. Wt. Dips 4 x 4-6 /2min
3. Wt. Tempo 4122 Back Ext 3x8-10 /60sec
+
3min Run @ 80%
3min easy jog
x 2
+
1min Sprint @ 100%
3 min walk rest
x4


focus on deep breaths, relaxed shoulders and getting HR down post Sprints...

Post wts used and comments on running

Training Day

Schedule for the week....Some more thought after the first week of competition and consulting with James(OPT)...I believe it would be of our best interest to make Wednesday our "test day" for the Met-Con and Saturday our "Competition Day". Since most athletes will be doing the workouts 2-3 times each week...we need to provide ourselves the best opportunity to move up. Currently we are 46th as a Team. If we were in the top 5 we wouldn't need to worry about hitting the WOD twice...so just like the last week most of us improved after our first attempt so lets keep moving up with this strategy.

SCHEDULE
Monday aerobic power + strength
Tuesday Strength + ana Power
Wednesday .com tester @ 95% TBA
Thursday Skill Work + Strength
Friday OFF
Saturday .com wod competition mode


PART 1:
CFCC Strength Work + Met Con

rest 4-6hours

PART 2: 20m Swim Zone 1

Training DAY

Ok CHAMPIONS...there isn't a lot of  "second chances" in life... BUT this weekend we get one.  A couple things I would like to share with all of you before Saturday. We all know this WOD is a "Heavy Breather"...after 2min we will be sucking in O2 like we are standing on top of Mt. Everest....
1) Accept the heavy breathing...welcome it like a long lost friend! Know that you only need a few breaths to grab 75/55lbs and put it overhead...
2) Stay in it for the entire 10min....don't walk away from the bar...keep hands, feet eyes or whatever on it (bar) the entire time. When you are not on the bar...push that Co2 out with quick forceful breaths and GO!!

ps: after the the warm-up jog or the first couple sprints...if some of you are sore, achy and breathing heavier than normal and unable to get you HR down... go home and rest.

AM: Shake out

10 min slow jog + Run Drills

200m Run x 4 / walk rest recovery as needed
coaching note: don't run "all-out"... just enough to get the heart rate (HR) up...after 200m stop completely and focus on getting your HR down as fast as possible. (just like u would before grabbing the bar to get more reps).

+

Build to a Heavy Single in the Power Clean 5-6 sets only... NOT a PR.

+
3sets
PS x 6-8
DU x 15-20
focus on breathing and rhythm

Rest Day

Awwww.....

Rest Day: Ice bath, rest, ice bath, eat, rest, sleep....

Training Day

Jaren - 2011 Wasatch Throwdown

WORKOUT @ SUU 9AM
Warm up: Row or Run 5 min + Dynamic stretches

5 Rounds for time
15 pullups
15 push jerks #135/95
25 Double Unders

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