Saturday, 5/30
May 30, 2015Monday, 6/1
May 31, 2015
Warm-Up
3 Rounds of
15 Band Good Mornings
12 Squats
6 Spider Lunge w/ reach Up
3 Rolling Split Straddles
then,
90 Seconds Single Leg Flexion/side
Strength – Back Squat (30 Min)
Prep: 1 x 10 w/ Bar, 10-5-5-5
Work: 1 x 10 moderate, then establish 20 Rep Max*
*Aim for ~60-70%; Take breaths as needed at top
If attempt fails under 15 reps, lower weight and try again (with 4-5 minute rest)
Team Met-Con
– in Teams of 4-6
– 35 Min Time cap
25 cal Row / KB Goblet Squat Hold (M:20kg, W:12 kg)
25 DB Thrusters / Hanging Hold
20 Toes to Bar / Plank Hold
15 Burpees/ Hand Stand Hold
Then, back through
15 Burpees / Hand Stand Hold
20 Toes to Bar / Plank Hold
25 DB Thrusters / Hanging Hold
25 cal Row / KB Goblet Squat Hold
Scale Hanging hold DB Farmer hold (only if they cannot hang from bar)
Scale T2B to Hanging Knee Raise or V Ups
Scale Handstand Hold to Pike on Box
Teams begin Follow the leader style, with Person doing static hold for while next person completes the exercise before hold: First person begins second set of burpees while Last person completes their initial hold at the turn-around
Example: A Row, then holds Goblet Squat While B Rows; then A moves on to DB Thrusters while B holds Goblet Squat as long as it takes C to Row; Last person moves to static hold as soon as they are finished if station is free, and holds until person in front of them moves on.
0 Comments
This workout was silly hard. 1 x 20 at 154 felt like death’s older brother. Huge thanks to Jonathan for getting me through.
Hate high reps like this; really just not motivated enough to keep pushing, I guess. Went for 145# and made it through – light-headed but not broken, so probably could have gone a little heavier but happy to have survived.
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This metcon was pretty rough with the static holds all being difficult for the amount of time needed to complete the paired movements. And thrusters after a 20 rep back squat and a squat hold? Cruel.
Today was progress for me because I squatted without discomfort during or after! I subbed front squats and did my set of 20 at 45#, focusing on form. I think my form was decent, though I might have been bouncing a little out of the bottom. Still, the fact that I did that volume without hip pain was very good. Hopefully this is the beginning of a squat comeback!
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That metcon was brutal, I was kind of falling apart halfway through it. My bar hang was pathetic, and usually I’m decent at that. Thanks to Dray, Anthony, Chris, and Caroline for being a great team and pushing through. The one benefit of a confusing workout is the extra rest time you get when you’re asking “wait, what are we doing?” I have even more appreciation now for what the Regional teams (and judges) went through with their similarly-structured workout!
Dray, thrusters after a squat hold should be illegal.