Sunday, August 25, 2013

Upcoming homework!

Here's your comp club homework for the next few days:
Monday
7 rounds
1 rope climb
10 wall ball shots (20/14, 10 foot target)
30 double unders
Tuesday
Rest! Do some MOBILIZING!
Wednesday
Mandatory class day
We'll do the following:
4 rounds
15 meters burpee broadjumps (yes...really...)
10 pushups
row 250 meters
followed by:
4 rounds
10 hspu
10 pullups
row 200 meters
Thursday
5 rounds
Max strict ring dips (scale if you need to)
wait 3 minutes between sets
5 rounds
Max strict pullups
wait 3 minutes between sets
Mickey

Monday, August 19, 2013

Aug 19 - Aug 21

I hope everyone had a good weekend! It was great going to the Lalanne Throwdown to watch Sam, Michael, and Yvonne compete! They did great!!
Monday's homework is a tough little wod! Please complete the following (please allow some time to recuperate after your class wod before attempting this one!):
20 pullups
then 5 rounds of row 500 meters, 10 thrusters at 105/75
finish with 20 pullups

As a reward for Monday's homework, Tuesday will be mobility day! Spend half an hour on your shoulder and back mobility, stretching both internal and external rotation of the shoulder joint, and use a lacrosse ball on the upper back area. Also spend some of that time stretching out the wrists. This is in preparation for Wednesday's workout....I'll keep it a surprise, but we'll work your clean technique and then prepare to go heavy, with a small wod to finish off!

Also, I apologize for the late notice, but this week's mandatory workout day will be Tuesday's muscle up/snatch workout! This will be a great day to practice those scaling options we talked about last Wednesday!

Mickey

Sunday, August 11, 2013

Aug 12 to 18

Hello Comp Club members! This week we'll continue the volume of last week - everyone seemed to like that (but if it all gets to be too much, please let me know!). Next week is the LaLanne throwdown, please let me know if you're competing.
Again, if you have individual homework, please continue that this week.
WEDNESDAY IS THE REQUIRED CLASS

Monday
Max snatch balance.
Please do all three variations!
First is a PRESSING SNATCH BALANCE, where your feet are always in your landing (squat position, and there is no dip and drive - just a press down under the bar.
Second is the HEAVING SNATCH BALANCE, where you can dip and drive the weight up, but your feet again don't move from the receiving position.
Third is the SNATCH BALANCE. This is the standard one, where you dip and drive, and your feet will shift from under your hips to the wider, squat stance.
Tuesday
do the following workout, from the 2010 Canadian regional workouts (#4):
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
If you do not have double unders, count attempts. Please don't do a 2-1 or 3-1 single for double substitution; you won't get the same aerobic response from attempts, but you will get better at double unders, and that's the goal!
Please also make sure you perform your burpees to standard - when you stand and jump, make sure your feet leave the ground (not really a jump otherwise, is it?!), and make sure you stand up all the way.
EITHER MONDAY OR TUESDAY do the following rowing workout:
On Monday you will row 500 meters as part of your class workout, and if you don't attend Monday, please row 500 on your own, and make it a hard, but not all out effort. THIS 500 is your benchmark for the following workout.  After a short break 5 or 10 minutes, ROW 2000 meters, with negative splits. That is, row the first 500 at a rate 8 seconds slower than the rate you did the 500 meter piece earlier. The second 500 of the 2000 is only 4 seconds slower, the third 500 is the same rate as the earlier 500. The last 500 is AT LEAST 4 seconds faster than the benchmark 500. Not everyone rows (or runs, or bikes, or...) with negative splits, but its good for you to feel what it's like!
Wednesday
We will meet at San Jose and do the following:
First, we will spend 15 to 20 minutes on muscle up practice.
Then
EMOM
1 kettlebell swing (1 1/2pd, 1 pd)
1 burpee
We will add one of each every minute until you drop out.
Thursday and Friday
Ankle and hip mobility drills on BOTH days!
Saturday
Something special! (Hint...it'll involve three wods, two girls, and has been done by Rob Orlando in a YouTube video) (hint 2, Coach Alex has called it the hardest workout he's ever done)....
The schedule Saturday is TBD - it depends on how many are headed to the LaLanne comp.
Mickey

Sunday, August 4, 2013

Homework and classwork for Aug 5th -Aug 11th



This week, if I have not given you specific, individual homework, you need to do the following workout on either Monday or Tuesday:
Row, 1 min for max calories followed by 1 minute easy row, 10 rounds (20 minutes total)
In the first minute, row at 20 strokes per minute (s/m)
In the second working minute, at 22 s/m
In the third, 24 s/m
etc.

This week's mandatory class is Tuesday.
 
Monday 5th August
15 minute handstand walk practice

2 sets of 8 wrist pushups (band assisted) (see http://www.youtube.com/watch?v=NIeL0AYygiY)

Tuesday 6th August
10 x 10 overhead squats
Build weight throughout

Wednesday 7th August
10 thrusters (115/80)
max strict pullups
10 thrusters (115/80)
max kipping pullups
10 thrusters (115/80)

Thursday 8th August
10 rope climbs, at your own pace
10 minutes wrist flexibility

Saturday 10th August
Spend 15 minutes finding heavy squat clean
rest, then:
8 minute EMOM
3 bar muscle ups (scale to jumping bar mu's)
5 burpees
2 heavy squat clean
followed immediately by:
2 minute max chest-to-bar pullups

Mickey