Strength:
Front Squats
5 reps @ 65%
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Conditioning:
MFFL WOD 2.6
21-15-9 Complex
8 Deadlifts (115/75)*
7 Hang Power Cleans
6 Power Snatches
8 Pistols (alternating) or 16 Goblet Squats*
7 Ring Dips
6 Handstand Push-ups*
6 Deadlifts
5 Hang Power Cleans
4 Power Snatches
6 Pistols or 12 Goblet Squats
5 Ring Dips
4 Handstand Push-ups
4 Deadlifts
3 Hang Power Cleans
2 Power Snatches
4 Pistols or 8 Goblet Squats
3 Ring Dips
2 Handstand Push-ups
For Time
*Weights and Special Instructions:
Lifts:
Age range/(Rx weight male/female)
45-54/(105/65)
55-64/(95/55)
65+/(85/45)
Scaled: (75/45)
Goblet Squat weights:
59 & below/(53/35)
60+/(44/26)
HSPU
49 & below/Rx strict or kipping
50-59/1 abmat (2″ riser)
60+/2 abmat (4″ riser)
Flexibility:
Side Straddle stretch – 1:00/side
Center Straddle – 1:00
T-Spine Smash – 2:00
2 rounds for quality
San Antonio Marathon Training:
Drills:
Hollow Rock: 3 x 10
Hop with forward lean: 3 x 3-5
Pulling Wall: 3 x 20/foot
Alternating Foot Pull: 3 x 5-10/foot
Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs
Work:
20-30 minute Drill Work
4-5 x 400m, easy 300m between each
Post reps and load, time, and experiences to comments
SWOD:
7 @ 165#
CWOD:
9:18 Rx
SWOD:
6 @ 165#
CWOD:
10:50
mods:
-goblet squats (53)
-banded ringed dips (blue band)
-Kick-ups instead of HSPU
D.
Swod. 6 @ 215#
Cwod. 5:49. Rx. 55# goblet squats
Think last time I was over 7:00 so over a minute Pr.
Need to work flexibility to do pistols. Would save at least 30 seconds and lots of energy.
5:43 rx I think I paced too much the first round…then I thought I did it wrong. I don’t know why this was so confusing for me…
SWOD:
FS work, 2 reps 🙁 at 92.5% and 3 pause squats at 80%
T.
Swod. 3 @ 138# 93.5% then 3 pause squats at 80%.
cwod. 6:58. 63# and banded dips.
SWOD:
Did a variation of today’s SWOD that Jana planned
Did 4 reps @ 92.5% (320), and then 3 pause sqats at 80% (275).
CWOD:
4:33 Rx+ (@ 135#)
Same blah blah on the SWOD as Jana and Jimmy. Got 4 reps at 92.5% (169)
6:15 on the CWOD
Same SWOD as Jaime, Ape, Jana
2 @ 92.5% (275#)
3 Pause squats @ 80% (245#)
CWOD: 6:54 Rx
HSPU got me all discombobulated with the lifters on