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Thursday, June 2, 2011

Friday, June 3, 2011

A. Tall cleans
Beginners: 3, 3, 3, 3; rest 2 min
Advanced: 3, 3, 2, 1; rest 2 min

B. Back Squats
Beginner @ 2222, 5, 5, 5; rest 2 min
Advanced: @ 22x2, 5, 3, 1, 5, 3, 1; rest 3 min. See May 24. You have a tough tempo this time so you probably will not go as heavy on the squats.

C. Run 100 meter shuttle sprint
15-25 pull-ups
Run 150 meter shuttle sprint
10-20 pull-ups
Run 200 meter shuttle sprint
5-15 pull-ups

If you cannot hold yourself over the bar for 5 sec, do ring rows.
If you can hold yourself over the bar for 5 sec, do band pull-ups.
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10 comments:

  1. AnonymousJune 2, 2011 at 10:14 PM

    A tall clean:

    http://www.performancemenu.com/exercises/exercise.php?exerciseID=150

    - Mieka

    ReplyDelete
  2. KurtJune 3, 2011 at 7:36 AM

    What exactly is a 2222 tempo for the squats? Is that 2 seconds down, 2 second pause in the hole, 2 seconds up and a 2 second pause at the top before doing another rep? I'm trying to follow this at Chris's place until I start in July.

    ReplyDelete
  3. ArianeJune 3, 2011 at 9:59 AM

    That's exactly right for the tempo. Count aloud to make sure you take the time.

    Good WOD this morning - thanks for coaching "the big group" Mieka!

    ReplyDelete
  4. fluxreginaJune 3, 2011 at 10:15 AM

    Curt,
    That tempo is for beginners or people who like to suffer. If you have trouble on the concentric, maybe a knee caves or one hip comes up, this is a great tempo for you.

    ReplyDelete
  5. fluxreginaJune 3, 2011 at 10:15 AM

    Sorry, I meant Kurt. We have a Curt and a Kurt at our gym.

    ReplyDelete
  6. KurtJune 3, 2011 at 11:20 AM

    Thanks!

    My knees are pretty stable and I don't mind a little suffering. I'll try both and see how it feels. Kind of excited to try squats with a change in tempo than how I normally do them.

    ReplyDelete
  7. fluxreginaJune 3, 2011 at 1:02 PM

    Congratulations to Chris Pepin on his extraordinary back squats today. Chris has CP so he is working extra hard under that barbell. Nice work Chris!

    ReplyDelete
  8. AnonymousJune 3, 2011 at 5:51 PM

    Nice work on the tall cleans this morning everyone. They are coming along quite nicely ! -
    Congrats Chris!

    - Mieka

    ReplyDelete
  9. KurtJune 3, 2011 at 7:10 PM

    Wow. This was fun but hard! Tall cleans @95 and it's tough with just a shrug. 135-155-175 for the squats and those were tough - just enough time at the top to get one deep breath. I barely got the last one at 175. They honestly felt like one string of non-stop pain.

    Just did 100-150-200m sprints with 15-10-5 DHPU in between sprints.

    ReplyDelete
  10. fluxreginaJune 5, 2011 at 7:18 PM

    Nice Kurt.
    I really like the Tall cleans for developing the hip speed.

    ReplyDelete

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