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"The other day my coach called me 'Lightning'! I am the fastest kid on my team! The training on how to start and stop helped A LOT and the stength work with the guys is AWESOME, I'm going to be the fastest AND strongest on my team next season!" -Alex W. |
Friday 100312
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Preheat:
Group Warmup
5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 GHD Situps
10 Back Extensions
5/side KB Windmills
20/side Leg swings
10/side Heel Grabs
10m x 2 Lateral Lunges
3 x 5 Burpee Shuttles, 20 m
WOD
- Get Heavy Overhead
- Press Over Head 3 x 1
- Push Press 3 x 3
- Push Jerk 3 x 5
- -rest five minutes-
- Partner 2k
- Partners alternate rowing 250m with 15 seconds transition time. Finish in 8minutes or less (excluding transitions). For every 10 seconds over 8min total time, the team owes 10 burpees
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Dessert
- 20 Med-Ball ‘Handoffs’ 8#/4#
Food for Thought:
“Scar tissue is stronger than regular tissue. Realize the strength, move on.”
by Henry Rollins
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sorry to miss it this morning guys, once again kid up all night, ear infection, oh and also my body needed the rest too…. what happened this week? 3 days on and I hurt all over?! What time is the early WOD tomorrow?
119 press? 124 push press? 129 push jerk? Keeping to orders not to add more weight.
Partner pull with Leah = 7:09 for 2k row. We’ll get sub-7 min next time!
124#, 134#, 144# (fail), 139# (fail). Settled on 134#. Held across push press and jerk sets.
46,59,54,50 for rounds. No partner on row. With equal partner, ~6:40 pace.
It was a beast of a week John… and lack of sleep is a slippery slope. As hard as you hit it? Err on the side of more recovery, not less!!
68# for all, Kyle kept me out of the burpee weeds on the partner row!
Press: 132F – 132 – 132
Push Press: 132 – 137 – 142
Push Jerk 132 – 132×4 – 132
3:09 on my portion of the 2k
Press: 143, 148, 148
Push Press: 148, 148, 133
Push Jerk: 95, 95, 0 (Newer movement for my overstressed back. I don’t want to push that).
Row: 3:29 for my 1K portion.