Last 3 days of training

Thursday

10:00 am

A.

Swim class

-200 meter warm-up

-kickboard drills, reverse IM

-3 rounds of:
1 minute treading water
10 Pool Muscle-ups

-100 kick cooldown

3:00 pm

B.

Practice Session:

One set for time at 100% (go as fast as humanly possible):

5 Shoulder to Overhead (115/75 lb)

10 Deadlift (115/75 lb)

15 Box Jumps (24"/20")

Rest until fully recovered, and then . . . 

Two rounds for time (at competition pace*):

5 Shoulder to Overhead (115/75 lb)

10 Deadlift (115/75 lb)

15 Box Jumps (24"/20")

* Competition Pace

· If you are an athlete who trusts in your conditioning, complete the rounds at 95%.

o Example - if you finished your 100% round in 42 seconds, you should be aiming to complete each competition pace round at 95% in 44 seconds.

· If you are an athlete who finds that they run out of gas in 10-minute workouts, complete the rounds at 90-92%.

o Example - if you finished your 100% round in 42 seconds, you should be aiming to complete each competition pace round in 46 seconds if you're pacing at 90%.)

-First set took :44. 2 rounds were 1:40. Then did an additional 4 minute AMRAP: 127 reps. 

Friday

Rest/Recover for tomorrow's 13.2 attempt!

Saturday

12:00 pm

WORKOUT 13.2

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

-303 reps

Never felt like I slowed down, but cycle rate on DLs & box jumps definitely slowed beyond round 5. Pleased with the urgency of my transitions, and recovered well after the WOD. Decent number, but wanted to push 11 rounds on this one.

then,

20 minute easy Watt Bike cooldown
(6.59 miles)

6:00 pm

A.

Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B.

Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C.

One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips

Results:
A) 1:10, 1:12, 1:15 - all sets UB
B) 225/78, 245/88 (chin-over), 265/98 (chin-over), 280/107 (chin-over)
C) 225 X 8 + extra pull-up single @ 135 lb (chin over)

D) 5 rounds + 12 reps - dips broken after 1st round, down to 2s at the end. C2Bs got a little erratic. 

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