Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.
Skill:
Row 250m, All Out
Rest 3 minutes
Row 400m, @ 90% 250m pace
Rest 2:00
Row 300m, @ 90% pace
Rest 1:00
Row 250m, @ 90%
For quality of pace control
Conditioning:
“Time to work it off”
40 Burpees
40 Double Unders
400m Run
30 Knees-2-Elbows
30 Speed Skips
300m Run
20 Pistols, Alternating (10 each leg)
20 Clapping Push-ups
200m Run
10 Strict Handstand Push-ups
10 Muscle-ups
100m Run
For Time
Compare to Monday, 09 November 2015
Flexibility/Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Royal Huddleston Burpee Challenge:
Day 94
Post times and experiences to comments
D.
Skill. 1st time back on rower. Slow and steady.
CWOD. Moded burpees and pistols. 21 and change. Conditioning is laughable. First time to run and do dubs. Knee was ish.
That was actual time. Think I had 4 MU left at the cap.
Skill: tested out ankle for 250m all out. Felt ok, so rowed remaining at 1:42/500m pace. Legs straight with toes pointed down was tight.
400m: 1:27.7
300m: 1:01.8
250m: 50.1
CWOD: 29:49 Scaled
3:1 Singles
Air Squats instead of pistols
Hit 20 min cap after 4 HSPUs.
Finish WOD out with 6 kipping HSPUs, bar MU and run. Total time of 29:49.
Skill:
250M: 1:31 (90% target 1:41)
400M: 1:41.2
300M: 1:40.8
250M: 1:40.8
CWOD: 20:10 Rx (6 MUs and 100M run left at cap)
Did the row. Time??
Got to the MU and counted 2 attempts did MOD HSPU too.
250m row all out in 2:00 min
Rowed the rest at 90% which was a 2:14min pace
Singles 3:1 jump rope
20″ box on knees to elbows. Need shorter box next time
Clapping PU on knees
HSPU on 24″ box
Hit time cap with 10 muscle ups (20 plu and 20 ring dips) and 100m run left
Time 20:14
Scaled pistols up and down on backside of 20″ box