Week 6

Week 6

Monday 5/5/14 - 

Hang snatch: 2 attempts at heavy single after solid warm-up - these attempts should be solid

Rest 5 min

Hang snatch: 2 attempts at heavy single - these attempts can be pushed a little more

Rest 2 min

Handstand walk: max distance, rest 1 min, x3

Back squat: 2-2-1-1 - doubles around 85%, singles around 90%

Conditioning: Event 1 - males and Crissy can do 15 + 15, remaining ladies go 12 + 12 - please provide me with splits for MU and CJ - MU should be AFAP to get next person in to the workout and Crissy’s CJ should be AFAP as well since a guy will fly through the 12 MU (so work that barbell cycling, Crissy)

Tuesday 5/6/14 - 

EMOM 15 min: 1st) 5 strict HSPU, 2nd) 5 HPC (160/110lbs), 3rd) 5 burpees over the bar

Conditioning: 2-3 rounds AFAP - 15 PC (115/75lbs), 10 burpees

Rest 15-20 min

Conditioning: 1 RFT AFAP - 250m row, 20 PS (115/75lbs), 100 DU

Wednesday 5/7/14 - 

Event 4 and 5 - Ladies, probably going to want to break these up in to sets of 5, then 4, then by feel at the end. Hopefully I will be there to watch you go at 2:30. Have Crissy do 2 RC back to back then Jessie and Becky do one each. Guys, choose a rep scheme that will give us the fastest turnover - so don’t go chunking this in to sets of 10 unless you can rep that no problem for both sets. All of you are fast rope climbers, so I don’t think anyone needs to bear any more load than the other.

Just events 4 and 5 today.

Thursday 5/8/14 - 

Walk/row/swim/or bike: 30 min aerobic recovery

Friday 5/9/14 - 

EMOM 10 min: odds - 1-3 MU, evens - 40 DU

Conditioning: 9-6-3 strict HSPU, HPC (160/110lbs), burpees over the bar (use as little tricep as possible here)

Practice: 2-6 attempts at max walk - focus on breathing while inverted

Saturday 5/10/14 - 

Be warmed up and ready to begin Event 7 by 8:30AM so we can test it with Jessie. She has to leave by 9AM. Order is Becky + Joey, Crissy + Shane, Jessie + CGreg. First two pairs, understand that the only contribution to the time you will make in this workout is your row/DU - so you need to smoke it. There should not be any chance of holding the next pair up once you move on to DL and T2B.

Event 2+3 with actual loading and time set up.