W.O.D.: G S-INT Day 2 Week 12

Friday, November 23, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH:

ME: Shoulder Press

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

3 - 3 - 1 - 1 - 1 - 1

Deadlift

Post loads to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (THU): 4-8 x 1k TT, spin 2M between

Run (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Row (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Ruck (THU): 6-8 x 4:00 @ 65#/Boots/Utes, recover 1:00 (If you have a hill, use it.)

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (SAT or T/TT): 4-8 x 1k TT, spin 2M between

Run (SUN or T/TT): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Post sport and times to comments.


Reframing the Discussion on Strength & Conditioning for Triathletes

Nate Helming, Helming Athletics, Team SFCF Endurance


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Comments (12)

Ross
on Friday, November 23, 2012 at 08:39 am
WOD
ME: Shoulder press- Worked up to 1 rep of 130 New PR!

SS Run 8x200: started at 38 and then held the rest at about 33.

S&C: 225, 245, 255, 275, 285, 285 New PR!
Jack
on Friday, November 23, 2012 at 12:05 pm
STR
ME Shoulder Press:

155 x 3
160 x 2
165 x 2
165 x 1
160 x 2
Alan Pamayo
on Friday, November 23, 2012 at 12:23 pm
Endurance Run
Run 8x200m
33,36,34,36,36,38,37,38

A little windy today.
Brad Williams
on Friday, November 23, 2012 at 01:00 pm
11/23/12 WOD
Shoulder Press first this morning. 135lbs./5 reps, 145lbs./5 reps, 155lbs./3 reps, 160lbs./3 reps, 170lbs./1 rep.

Interval swim a few minutes after. Scaled to 25 yds.(at YMCA pool near parents)because I can't hit 50yds. in 45 sec.- 24 sets 19-21 seconds.

90 Minute Spin Class about 4 hours later followed by TRX with some friends. Bike class was all short intervals and it was cool to see most people suffering and I'm still going strong because I was so use to the high intensity and not regular base riding.

Gonna hit the Mobility WOD this afternoon watching College Basketball and Football. Enjoy the rest of the holiday weekend everyone.
PLA
on Friday, November 23, 2012 at 02:03 pm
Day 72
Strength (Rx):

135X5
155X3
175X2
185X1
200X1

S&C (Rx):

405X3
425X3
450X1
450X1
460X1
460X1
Robert
on Friday, November 23, 2012 at 02:47 pm
Strength/S&C
ME: Shoulder Press - 85x2, 95x2, 105x2, 115x2, 125x1

3-3-1-1-1-1 Deadlift - 135x3, 185x3, 205x2, 225x1, 235x1, 255x1
TShaw
on Friday, November 23, 2012 at 02:52 pm
WOD
ME: 140 lbs

Deadlift: 295-295-305-315-315-320
Kaitlin
on Friday, November 23, 2012 at 03:37 pm
Nate-- Excellent points as always.
Luke
on Friday, November 23, 2012 at 03:55 pm
WOD
Endurance: WOD:
Row 8 x 200m: 0:37, 0:38, 0:38, 0:39, 0:40, 0:40

ME Shoulder press:
40kg, 45kg, 50kg, 55kg, 60kg

S&C 3-3-1-1-1-1:
100kg-120-140-160F-150-155F
Alan Pamayo
on Friday, November 23, 2012 at 06:39 pm
S&C WOD
ME Shoulder Press 1RM
145 lbs

Deadlift 3-3-1-1-1-1
3 x 225,315
1 x 335,355,375,395
Ellie KE
on Friday, November 23, 2012 at 09:20 pm
WOD
ME Shoulder Press: 5x2 @ 65lbs, 75lbsx1, 80lbsx1

Deadlifts:

2x3 @ 165lbs
175x1
185x1
190x1
tony
on Saturday, November 24, 2012 at 05:35 am
S&C WoD
Press (2RM) 115-120-125-130-135-140(1f)

Deadlifts 3-3-1-1-1-1 (215-235-245-255-265-275)
Comments are closed for this post.