Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM – 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest
1st: 5 strict pull-ups – completed
2nd: 5 strict ring dips – completed
3rd: 1 bar muscle up (* successful for 3, rest of them multiple fails.)
— between sets worked also on handstand walks and did GHDs
1st min 1 Squat Clean @ 315lbs completed 6/7 rounds
2nd min 8 pistols
3rd min 8 GHD
Didn’t go crazy just wanted to work some heavy cleans
Keep it up Chad! Putting that work in!
Minute 1: 10dball cleans 100#
Minute 2: 100ft rope sled pull with (45# plate)
Minute 3: 100ft dball carry 150#
Whew that dball carry was very tough
Fun day
Minute 1: 100ft rope sled pull with (45# plate)
Minute 2: 15′ Rope Climb (got about 3 of these) the others were around the 12′ mark
Minute 3: 9 dball cleans 100# (got 11 on last round)
1st time getting a 15′ rope climb 🙂
Great class – thanks Breck!
I chose two weakness (higher rope, push ups) and one fun thing.
7 rounds was a good workout!
12’ rope climbs
10 push ups
10 sandbag squat cleans 35#
min 1 – 2 rds 10 shoot thru / 5 rds 1 peg board
min 2 – 100 # dball cleans – 1 rd 10, 8 the rest
min 3 – 40 dubs
4 sets of
Strict HSPU – 5/3/2/3
Ring MU – 2/3/2/3
Squats @275 – 5/5/5/5
3 sets of
15’ legless rope climbs – 1/1/1
Yoke carry – 145 hanging wt for 125’
Sand Bag Squat Cleans – 5/5/5
Minute 1: 25 dubs into 8 push-ups
Minute 2: 3 x 135# squat snatch
Minute 3: 8 cals ski-erg
Minute 1: 5 Strict HSPU, 2 Strict C2B
Minute 2: Squat Snatch 5 to 6 @ 95# touch and go
Minute 3: 10 Cal Bike
—
1 Mile run
—
5 x 3 @ 225# with 2 sec pause squats
At home wod
10rounds for time
10cals assault bike
10T2B all unbroken
Time=16:14
Cardio is a weakness for me so worked on that.
Run 5.25miles @ Turkey Mountain
~ 53 minutes