Programming for athletes on paper and in theory can be a daunting exercise. Your life, career and training schedules are more like the whole branch above than the separated parts (took me forever to do pluck those... kidding*). In a perfect world we could work one dimension of your fitness at a time until they were all equally matched.
As we go through our paces here we ask you to constantly adapt to workouts of varying lengths, movements and difficulty. How do they fit into your individual goals and schedules? When viewed in the context of a non-competing athlete or an athlete working with a rehab issue, they are great stimuli that elicit a whole array of responses. A true stand alone; take 'em as they come with no need to add on.
When viewed by the accomplished athlete who is working on specific competencies or strengths, they can be viewed as a multi-part WOD; an adjunct to a progression in a specific area or a support for an already acheived skill level, or both.
That's why you may see this...
Split Jerk 1-1-1-1-1-1-1 reps
Offered with a little metcon, or vice versa. Providing options to constantly challenge you, whatever your capacity.
Choose your weights conservatively on this lift day and record your data! As you go up in weight don't try and land that one rep max on the back of your neck! Think bumpers and rubber mats, then dump it! The time it takes to re-rack that monster weight is part of a good rest interval, use it.
Roll out when you're finished. Get good tension on those compressed joints.
*With apologies to Ursus Wehrli.
70/80/90/95/100/105 did 105# three times, got full lock out on last one. Yay!! PR for me thankyouverymuch! Coach Mariah, you're awesome, thanks!
Posted by: Betsy | September 20, 2011 at 22:29
45/65/75/85/85/75/65/45
I thought it was supposed to be a ladder.
Tried 95 but it was more a jerk/ push press so call it a fail.
Posted by: Chris B | September 20, 2011 at 21:55
65-75-85-95-105-110-115F
&& a Strict Bar Muscle Up :)
Posted by: Mariah | September 20, 2011 at 20:51
95/95/100/105/110/115/115
Angela: From the ground? Trying to make up for the Cougars getting worked by SD State?!?!
Posted by: Joseph Aihara | September 20, 2011 at 20:46
Big props to my lady to sticking to the plan and killing the mod'd Wod!!
Proud of u babe!!!
Posted by: FreightTrain | September 20, 2011 at 14:02
Any time Rob!!
Hey Jud, I hope everything is ok on ur end, I thought u would be coming in to play on "the tracks"... Alot of Amers hitting prs great job everyone!!!
Post marina Wod at my friends garage gym
5rounds
Max reps of 225#bench and burpee box jumps (
(no pullup bar, and u set a base num for burpboxs for first round then x by 5,4,3,2 for remainder)
5/40-7/35-8/32-7/21-8/16.
Posted by: FreightTrain | September 20, 2011 at 12:57
10 sets.135-225, fail @ 235.
Metcon:row 500m,ball slamx25,kbx25, 3 sets.
Thanks Chris n Tommy for the push.
Posted by: Rob | September 20, 2011 at 10:21
115/130/140/140/150/150/160
Posted by: Mike R | September 20, 2011 at 09:12
From the ground: 65/75/85/95/105/115/120f/95 x 5
Posted by: Angela | September 20, 2011 at 09:07