W.O.D.: D Short Intervals
ME: Front Squat
Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
6 Front Squats @ 70% of 1RM
9 Lateral Burpees
Post time to comments.
3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed.
"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).
Choose ONE of the following sports for today's workout:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (THU): 8 x 20:10, use pool or open water
Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
C2 Row (THU): 8 x 20:10, use a high damper setting
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.
THU is a 3S rest day.
Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.
Max Effort Hill Sprints "At Speed"
Swim (SAT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (FRI): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension.
Run (SUN or TT): 10 x 30 seconds max effort, rest 2:00 between each rep
At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance to comments.
UnScared Sports Show #3
on Friday, March 30, 2012 at 05:49 am
Local WODI took today as a CFE rest day and did strength training + local conditioning WOD.
Strength: ME Overhead Squat 2-2-2-2-1-1-1-1 (65/75/85/95/105/115/125 Fail/125)
Linear Strength Progression:
Backsquat 5x5 (145)
Bench Press 5x5 (115, 125, 135, 145, 155)
Power Clean 5x5 (85, 95, 105, 115, 125)
Conditioning WOD: 3 Rounds fot time of 20 Overhead Squats @75 and 20 Ring Dips (Time was 14:56; The third round took me as long as the first two rounds combined... The OHS seemed expedentially harder on round 3).
on Friday, March 30, 2012 at 09:46 am
Today's RunFirst running workout since the HAT Run this past weekend. 8x20/10 @ 12% and 9.3mph. Probably could go a little faster but it was my first time trying the jump on/jump off thing with the treadmill.
on Friday, March 30, 2012 at 04:24 pm
3/30/12 WODStrength & conditioning this morning. Front Squat- 145/10, 155/8,
170/6, 185/3, 195/2, 210/1. Circuit-
150lbs. Front Squat 3 Pull-Ups/Dips for Muscle-Ups- 7:16 minutes. Intervals on the trainer after school. Those 30 second sprints hurt a lot.....
on Friday, March 30, 2012 at 05:07 pm
WODGotta love the front squat! ME: started with 95 pounds easy with a warm up 3x3 then 115 3x3, 125x3, PR 135x3, PR 155x1 and again 155x1. Could have done more but was feeling good and wrists were killing me.
WOD; total time was 7:42. Subed with 3 pullups/dips. 1 rounds @ 2:11, 2 round @ 2:39, 3 round @ 2:48.
on Friday, March 30, 2012 at 06:14 pm
ME Front Squats 5x2: 185, 215, 245, 275, 285(F on #2)
WOD: 5:47 Muscle Ups with thin pink band; Front Squats @ 205
on Friday, March 30, 2012 at 08:51 pm
Endurance Row 8 x 20:10 ... @ Damper setting 9: 951m total
on Friday, March 30, 2012 at 11:03 pm
Daily ResultsFront Squat (ME) = 240# PR (+5#)
WOD Rx'd 165# FS = 9:26
>> 2nd Round of MU went to crap. 3rd round was faster than 2nd. MU after burpees?! Great combo.
on Saturday, March 31, 2012 at 12:44 am
WODME Front Squats 2x: 180, 190, 205, 225, 255-new 1RM
S&C: 5:02-muscle-ups assisted with knees on ground. Front squats were heavier than expected.
on Saturday, March 31, 2012 at 06:34 am
3/30/12ME FS: 165 (x4)-185 (x2)-205-225-230
S&C WOD: 155# for FS. Crouching start for MUs (rings hang on Rogue S-2). Not timed.