“Finally A Normal Week/RainCross Rumble WODs 4.0 & 5.0…”

Posted: September 23, 2018 in Uncategorized

Feels Good To Be Back On Track…

Finally… This Past Week Went “Back To Normal”…

No Crazy Holiday Team WODs…

No Memorial WODs…

Just A “Normal” Week… With A LOT Of Burpees!!!

And What A Great Week!!!

Last Monday Started Off With Snatches… And They Looked Pretty!!!

Then Came Some Heavy Front Squats… Push Jerks… & Deadlifts…

Last Friday’s “Surprise WOD” Was Brutal!!!

And Saturday…

No automatic alt text available.

Damn!!!

After 2 RainCross Rumble WODs…

We Finished With A “Normal” Saturday WOD…

108 Cal Row… & 396 Thrusters AND Burpees!!!

Not Sure About You Ladies & Gents…

But As For Danielley & I…

And After A Good Clean Up Of The Station… Some Food & A Shower…

WE KNOCKED OUT!!!

Such A Great Week…

The Weights Were Heavy… And They’re Only Going To Get Heavier…

Strength Cycle Week 5…

Copy & Pasted From Last Monday… But Still Holds True…

“2 More Weeks Of “Adding Weight”…

Then A “Strength Rest Week”…

Then… A Week Of Lifting Heavy!!!

How Ya Feelin’?!?!

Me… I’m Lovin’ What I’m Seein’…

The Programming Is Working… And YOU… Yes YOU… Are Almost 100% In Charge Of Your Progress…

It’s Not A Completely “Open Gym” Format… There Has To Be Some Rules…

Rules Like “No More Than 3 Reps @ A Time” Or “Adding No More Than “X”lbs From Your Starting Point”…

And Every Week… Every Athlete… It’s Different…

Some Weeks… Athletes Were Able To Add Up To The “X”lbs Limit…

Some Weeks… Athletes Stuck With Their Starting Point…

Some Weeks… Athletes Hung Out Somewhere In The Middle…

Some Weeks… OUTTA THE BLUE PRs!!!

Those Are The Best… I Always Say It…

“YOU DON’T ALWAYS/HAVE TO ‘PR’ ON ‘PR DAY/WEEK’…”

Sometimes… They Just Happen Out Of The Blue…

Whether You’re The Athlete Who Always Works Up To The Limit… Or The Athlete Who Sticks With Their Starting Point… Or The Athlete Who Hangs Out In The Middle… Just Know… You’re Making Great Progress!!! Whether It’s Gaining Strength Or Training That Form & Technique… Progress Is Being Made…”

And The MetCons… STILL LOOKIN’ GOOD!!! Keep Choosing Your “Level” Or “Division” Wisely!!!

Here’s What To Expect Next Week…

*************************************************************************

Monday…

Strength- Snatch: Skills & Drills @ Building Up To Your “Starting Point”…

MetCon… ALL THE SNATCH WEIGHTS ARE JUST SUGGESTIONS!!! THERE’S BEEN A LOT OF PRS LATELY…

For Time:

Super ADV…

21 Snatches (10lbs Less Than Your “Starting Point”)

21 HandStand Push Ups (Head To Deck)

15 Snatches (Starting Point Weight)

15 HandStand Push Ups (Hands On 45lbs Plates/Head To Deck)

9 Snatches (Add 10lbs To Your “Starting Point”)

9 HandStand Push Ups (Hands On P-Bars/Head To Deck)

———————————————————————–

Super Rx’d:

21 Snatches (10lbs Less Than Your “Starting Point”)

21 HandStand Push Ups (Head To Deck)

15 Snatches (Starting Point Weight)

HandStand Push Ups (Hands On 1 Set Of ??lbs Plates/Head To Deck)

9 Snatches (Add 10lbs To Your “Starting Point”)

HandStand Push Ups (Hands On 2 Sets Of ??lbs Plates/Head To Deck)

———————————————————————–

Super Sx’d:

21 Snatches (10lbs Less Than Your “Starting Point”)

21 HandStand Push Ups (Head To Deck)

15 Snatches (Starting Point Weight)

HandStand Push Ups 

9 Snatches (Add 10lbs To Your “Starting Point”)

HandStand Push Ups 

———————————————————————–

ADV… You Might Wanna Bring A Towel…

21 Snatches (10lbs Less Than Your “Starting Point”)

21 Nose To Deck Push Ups With Feet On A Box

15 Snatches (Starting Point Weight)

15 Nose To Deck Push Ups With Feet On A Box

9 Snatches (Add 10lbs To Your “Starting Point”)

9 Nose To Deck Push Ups With Feet On A Box

———————————————————————–

Rx’d… You Might Wanna Bring A Towel…

21 Snatches (10lbs Less Than Your “Starting Point”)

21 Nose To Deck Push Ups With Feet On Plates

15 Snatches (Starting Point Weight)

15 Nose To Deck Push Ups With Feet On Plates

9 Snatches (Add 10lbs To Your “Starting Point”)

9 Nose To Deck Push Ups With Feet On Plates

———————————————————————–

Sx’d…

21 Snatches (10lbs Less Than Your “Starting Point”)

21 Hand Release Push Ups

15 Snatches (Starting Point Weight)

15 Hand Release Push Ups

9 Snatches (Add 10lbs To Your “Starting Point”)

9 Hand Release Push Ups

*************************************************************************

Tuesday…

Strength- Push Jerks: 9 Reps… No More Than 3 Reps @ A Time… No More Than 25lbs + Your “Starting Point”…

MetCon… ?!?!

Wednesday…

Strength- Deadlifts: 9 Reps In The “Stret-Con”… Adding 85lbs-100lbs To 50% Of Your 3 Rep Max

Stret-Con…?!?!

Thursday…

Strength- Front Squats: 9 Reps… No More Than 3 Reps @ A Time… No More Than 25lbs + Your “Starting Point”…

MetCon?!?!

Friday Funday!!!

Saturday Sweat Sesh 36!!!

———————————————————————-

And No Secret For WODs 4.0 & 5.0 For The RainCross Rumble…

“Cluster/Thruster Complex”

4.0

Heaviest 2 Lift Complex:

1 Cluster + 1 Thruster

***Once All Athletes Have Performed WOD 4.0…***

“1 Rep Max Snatch”

5.0

Self Explanatory… 1 Rep Max Snatch… NOT A  POWER SNATCH… Or A POWER SNATCH INTO AN OVERHEAD SQUAT…

For Each WOD… Athletes Will Have Time To Warm Up After The Last Heat Of WOD 3.0 Is Done…

Once WOD 4.0/5.0 Begins…

1 Athlete Lifting @ A Time…

Athletes Will Have 2… NOT 3… Attempts To Establish Their Heaviest Complex/Lift…

You Will Tell The Volunteers What To Load On Your BarBell…

You May Only Lift Once For Each WOD If You Choose To…

Scoring Will Be Based Off Of Heaviest Successful Lift & Percentage Deductions Will Be Applied To The Male Athletes…

More On That To Come…

And There You Go…

5 Of 7 WODs Released…

If You’re Not Excited Yet… Somethings Wrong With Ya!!!

28 Days Away…

************************************************

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

************************************************

3…2…1… GO!!!

Mando

Image result for my coach is trying to kill me

 

 

Image result for train hard fight easy

9.22.2018 WOD & Scores…

No automatic alt text available.
No automatic alt text available.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s