WO1:
Warm Up:
3x5 Wall Squats
3x20 Squats
3x20 Push ups
Then:
3x8 Dead Lift @ 65-85%
Then:
Run a 5K (Time Trial)
WO2:
3x5 Wall Squats
3x10 Squats
3x10 Split Jumps
Then:
5x5 Push Press @ 75%
Then:
2 Minute Drill:
2:00 Minute Bike @ 90% MHR
2:00 Max Elevation Sprint @ 90% MHR
-Continue as many rounds as possible until you have biked a 10K and ran a 5K :)
WO3: (Compare with week of 9/30)
Warm up:
3x5 wall squats
3x10 squats
3x10 push ups
Then:
3x8 Back Squat @ 65%/75%/85% 1RM
Then:
30:30s (30 seconds of work: 30 seconds of "rest")
--Double Sots Press @ 10-35#DB : "rest" in overhead position
--Jump Squats @ 15#DB: "rest" in deep squat
--Push Up: "rest" in plank
--Knees to Elbow: actually rest
4 Blocks with 1-2min rest between blocks
Cool Down;
15:00 Run
What up fellow hoplites? Not sure if a hoplite is a single dude, or many dudes in a group. I used to love resting in the loaded position with ol'MT. Not really, incredible suck.
ReplyDeleteThe outlaw way had some ball buster workouts the other day, it might be worth checking out. 15 min, run a mile then do a bunch of stuff, repeat that 3 times.
Finally back on the snatch wagon. Feeling good today up to 185. I haven't got close to a PR since early September. Had about 2 weeks of crappy lifts coming back from baby leave until I remembered how to snatch. A little work on the OH position and I think I will be set.
I was digging through the archives and found this from a world class sprint coach, Charlie Francis. His best athlete was also busted for steroids and both got lifetime bans from competition. Anywho, he was a brilliant coach and had a deep understanding of how to manage the CNS through training. This was part of otheir general strength program. About 15 min of work.
ReplyDelete• 20 Chest passes
• 20 Twist throws right and left, face partneropponent, throw cross body (underhand football lateral style)
• 20 Seated Roll back, Roll up and throw.
• 20 CW/ CCW Circles around the body
o (squat down, ball touches floor, then rotate it up around the back of the head)
• 30 Reach over head, straight leg sit-ups
• 10 CW, CCW, Prone circles around the head. Knees and elbows off the ground
• 10 Prone in/out (pressing motion). Prone as above
• 10 Behind the neck and out. Prone as above
• 20 Quadruped Donkey kick
• 15 Side Raise (dirty Dogs)
• 15 CW/CCW Circles around the body
• 20 Pushups
• 20 Seated Sit-ups, feet split, ball goes OH, alternate touching right and left.
• 50 Russian Twists
• 10 CW and CCW Circle around the head
• 10 Prone In/out
• 10 Behind the neck and out
• 50 Seated throws (Feet off ground throw to standing partner, short quick throws)
• Cross leg Situps (no ball)
Well Again this week circumstances got in my way and I only was able to complete 2 of the 3 workouts. So here are my results.
ReplyDeleteWO1: Did the DLs at 200# I might be able to push it up in the future. As far at the 5K I did it in about 25mins I probably could have pushed it a little bit more.
Tuesday: 4 Mile Run
WO2: Did the Push Press at 95# and then did 10 rounds of the conditioning portion. This really broke me off.
Thursday: 4 Mile Run