Sunday, 30 December 2012

IN SEASON - WEEK 1 -2

Week 1 - 2 (1 Jan - 13 Jan)

Dear Warlords, listed below will be the extra Training Sessions you'll have to clock on top of the Box WODs. There are 5 Sessions to be completed over the course of 2 weeks, spread them out wisely.
Please remember to log in your scores / weights, date and time completed here.

Gymnastics Skills

A :
4 Rds
5 Strict HSPU
10 Kipping HSPU
*** Rest 2-3 minutes between rounds. Aim for efficiency in executing each round unbroken and with good technqiue***

B :
Bar Muscle Up
4 Sets AMRAP
***Rest 2-3 minutes between each set. Each set aim for unbroken reps***


Weight Lifting (All listed below to be completed in 1 session)

- Bench Press
70% x 2 x 12
***Focus on Speed, not weights*** I'll be conducting a clinic this Thursday 3 Jan 0700hr-0800hr
http://www.youtube.com/watch?v=AnVDCZSxDfg

- Seated KB Press. Alternating arms.
2 Sets AMRAP 24Kg KBs
http://www.youtube.com/watch?v=v0luj1DXg3M
(follow the method but with speed to failure for 2 sets)

- Pick 2 Tricep supplementary Exercises
http://www.youtube.com/watch?v=cXICnzp1mD8
(ignore all the bullshit talking and use medium resistant bands to sub for the cable machine)

Volume / Monostructural

 A : Run 5 Kilo meters

B : 400m Sprints x 5 sets
Work : Rest Ratio 1:1

If You Are Going Thru Hell, Keep Walking
DarkLord
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26 comments:

  1. Anonymous2 January 2013 at 00:45

    02/01/2013
    MEL Hotel Room
    A.
    5 Strict HSPU
    10 Kipping HSPU
    (Several breaks)
    22:50 (3min rest btw)
    B.
    4RDS
    AMRAP (3min rest)
    Dips with 3 chairs
    20/25/20/25

    ReplyDelete
  2. Unknown2 January 2013 at 06:20

    CFSG 2/1/13 7:40pm

    Gymnastic Skills B

    4/4/3/4
    10:01

    ReplyDelete
  3. Anonymous3 January 2013 at 01:29

    03/01/2013
    5 Kilometer
    25:32

    ReplyDelete
  4. Anonymous3 January 2013 at 01:38

    Actually it's
    5.082 kilometer

    ReplyDelete
  5. Unknown5 January 2013 at 22:44

    Gymnastic Skills A
    16:54
    Rd 1: 1 break
    Rd 2: 5 breaks
    Rd 3: 10 breaks
    Rd 4: 10 breaks
    All Strict HSPU unbroken

    ReplyDelete
  6. Unknown7 January 2013 at 04:08

    Weight Lifting
    CFSG Mon 7/1713 8:20am
    Bench Press 160# x2x12
    Seated KB Press 1.5/4
    Green Band Extension + Variation: 21+4, 7+3
    Skull Crusher + Variation. 17+11, 14+12

    ReplyDelete
  7. Unknown7 January 2013 at 07:45

    Volume / Monostructural

    A : Run 5 Kilo meters 030113

    stryker - 26.20
    tattoo - 26.10
    amos - 24.52
    butcher - 25.05

    ReplyDelete
  8. Unknown8 January 2013 at 08:36

    Air bike tabata
    tattoo - 43.8 calories

    ReplyDelete
  9. C. Sumner Winship8 January 2013 at 19:00

    Gymnastic A and B:
    A:4xHSPU 5s 10k, all sets unbroken 11:09
    B: 4x AMRAP BMU 6/6/5/4 (Tore callous on that fourth, should have gone for a fifth)

    Weights:
    Bench 201x2x12
    -Next time will go a even bit lighter for more speed, I warmed up with 190 and 210, 190 may have been better (fyi: 70% of 1RM = 220). First 6 went well, but started to slow down a bit towards the end. Want to be more consistant.

    2xAMRAP 1.5pd KB: 20/18

    Skull Crusher (with kinky bar) and Pull/push down (with band), 2xAMRAP
    SC: 25/21
    Pull,Push: 25,23/22,21

    ReplyDelete
  10. Cyborg9 January 2013 at 19:51

    Gymnastic A:
    HSPU and kipping HSPU, unbroken til 3rd round.
    Gymnastic B: still mastering the skill.. haha

    Weight lifting:
    bench press: 140#, 2x12
    24KG 2 sets of 6
    bands

    Volume training:
    5k run: 26:16
    400m sprint: consistent 1:30, 1 to 1 rest ratio

    ReplyDelete
  11. Unknown10 January 2013 at 00:20

    Volume/Monostructural B

    CFSG 10/1 1430

    1.01/1.02/1.04/1.09/1.09

    ReplyDelete
  12. Unknown10 January 2013 at 07:02

    Volume / Monostructural
    B : 400m Sprints x 5 sets

    Work : Rest Ratio 1:1.30
    viper - 57/1.08/1.16/1.21/1.16
    doctor - 57/ 1.07/ 1.14/ 1.20/ 1.18
    striker - 1.13/ 1.20/ 1.21/ 1.23/ 1.15
    tattoo - 1.05/ 1.07/ 1.14/ 1.21/ 1.17

    ReplyDelete
  13. Cyborg11 January 2013 at 07:31

    today's after WOD's team WOD.

    teamA 13:21min, 351 air squat, 237push up, 157cal
    TeamB 13:04min, 300 air squat, 262 push up, 135cal

    ReplyDelete
  14. Anonymous11 January 2013 at 13:13

    Gymnastic A:
    HSPU and kipping HSPU
    23:53min with 3 mins break in-between

    Gymnastic B: 2/1/2/1 with 2 mins break in-between

    Weight lifting:
    bench press: 140#, 2x12
    seated kb(24kg): 6/3

    Volume training:
    5k run: 26:20
    400m sprint: 1.13/ 1.20/ 1.21/ 1.23/ 1.15
    air bike: 37.6kcal

    ReplyDelete
  15. Unknown11 January 2013 at 21:43

    Airbike
    CFSG Mon 7/1 0640
    49 Cal

    Volume/Monostructural A
    to CFSG Sat 12/1 0830
    21minutes 30sec

    ReplyDelete
  16. Unknown11 January 2013 at 23:20

    Finish Strong Team .......
    - DarkLord

    ReplyDelete
  17. Anonymous12 January 2013 at 17:05

    5x400m (1 for 1 rest)
    Voodoo: 1:16/1:24/1:27/1:25/1:28
    Bar muscle ups
    1, 1, 2

    ReplyDelete
  18. Anonymous12 January 2013 at 17:08

    100# Bench Press
    2x12

    100# Scull crushers
    2x5
    100# bench press
    2x10

    Over head tricep extension (GREEN band)
    3xAMRAP
    22, 17, 20
    Tricep press
    3xAMRAP (green band)
    17, 10, 9

    Over head tricep extension
    3xAMRAP (red band)
    20, 17, 12

    Tricep press
    3xAMRAP (red band)
    17, 5, 5

    2x1.5 pood KB AMRAP
    2, 4, 6, 7, 9

    ReplyDelete
  19. Anonymous12 January 2013 at 17:10

    5x400m (1 for 1 rest)
    Wolverine:
    1:01/1:02/1:04/1:09/1:09

    ReplyDelete
  20. Doctor12 January 2013 at 23:47

    Gymnastics
    HSPU (020113): accumulated 25 reps with 25# plate

    Monostructural
    5km (030113): 24:52 with traffic lights
    5km (V) (120113): 26:32
    5 x 400m: 57/ 1:07/ 1:14/ 1:20/ 1:18

    Air bike tabata: 46.8 kcal

    ReplyDelete
  21. Anonymous13 January 2013 at 02:53

    Gymnastics SET A:
    strict/kips (- indicates breaks)
    5/5-1-4
    5/5-1-4
    5/5-3-2
    3-1-1/3-2-5


    Gymnastic SET B:
    Fail/Fail/Fail/Fail :( lots of C2B though

    Strength Work:
    Bench press 140# x 2 x 12

    alt seated 24kg kb press 7reps/10reps

    Tricep supplementary
    band extension + skull crushers:
    set 1 (24/3 + 7/10)
    set 2 (18/2 + 10/10)

    Monostructural:
    A-26.43
    B-1.21/1.35/1.31/1.40/1.32

    ReplyDelete
  22. C. Sumner Winship13 January 2013 at 22:53

    Run 4k: 23:30 with Chad the Gazelle.

    ReplyDelete
  23. Jen14 January 2013 at 01:40

    Sat 05/01/13 0900h
    Vol / Mono A - run 5k
    29:54

    ReplyDelete
  24. Anonymous18 January 2013 at 06:08

    Deadliftx3
    Warmup: 230/300
    As: 320/340/350x2(2f)
    Air bike: 264.3cal/14K

    ReplyDelete
  25. Anonymous20 January 2013 at 17:31

    Fran: 9:29

    ReplyDelete
  26. Cyborg24 January 2013 at 18:21

    Clean Thruster 1RM :#175

    ReplyDelete

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