Jan 9, 2010

Training:

part 1:

A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min

B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets

C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets

rest 8+ hours

part 2:

AMRAP Double Unders in 45 sec

15 sec rest

AMRAP Chin Ups

2 min rest

5 sets for total points

(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.

Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time

post ladders and notes for part 1 and total points for part 2 to comments

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Part 1:
A. 2 ladders +3 reps = 33 reps @ 70 kg
B. 30 kg (1Rm = 95 kg)
C. 20, 20, 10/10, 10/6/4, 10/7/3

Legs are smoked, that was awesome! Definitely need more of that. Improving leg strength is number 1 training goal this year. BB umps felt explosive, nice cool down after the ladder. Abs still sore from last GHDs, so had to break these up.

Part 2:

86(PR)/27
60/13
51/12
50/12
53/13
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5003

Thank you Rob Sifton. Switching to the shorter rope is the best thing that ever happened to my doubles. Hit a PR on the first round, could have kept going, I'll have that 100 unbroken soon. Arms were absolutely smoked after the first round, pull-ups went down the drain hard. Got just under half of my points on the first round. All in all felt great today.