5.31.12 Interval

Workout 1
5-Minute easy row, ride, skip, ski
Then:
KB Shuttle Ladder
1st Minute do 15m Shuttle
2nd Minute do 30m Shuttle
3rd Minute do 45m Shuttle…
Continue to 10 minutes
Then:
30s Work, 30s Hell-style “Rest”
4 rounds each:
RD1: 30s Airdyne + 30s “Rest” Arms-only @ > 120 watts/55 rpms
Rest 1 minute
RD2: 30s Mountain Climber + 30s “Rest” in FLR position
Rest 1 minute
RD 3: 30s Ball Slam + 30s “Rest” in Rack Position
Rest 1 minute
RD4: 30s Burpees + 30s “Rest” in Wall Sit position
Rest 1 minute
RD 5: 30s Sled Push + 30s “Rest” Lunging around the gym
Rest 1 minute 
RD 6: 30s Box Jump + 30s “Rest” doing Quick Step-ups
Rest 1 minute
RD 7: 30s KBS + 30s “Rest” Dead Hang from the Pull-up Bar
Then:
Cool Down
 
Results
Erica J.
Robyn S.
Jordan C.
Cristian A.
Katy R.
Layne N.
Stephen C.
Tammi J.
Hebah F.
Beau C.
Darin J.
Tony H.
Diane M.
Keith S.
Adriana R.
Lori M.
Marissa F.
Cedric J.
Bob R.
Rodney J.
Elizabeth F.
Ale P.
Nicole C.
Talia K.
Carrie D.
Robert AY.
Laurie G.
Westin M.
Jim C.
Andrew R.
Rachel S.
Lizzy M.
Tim B.
Scott K.
Rob O.
Mike G.
Jen H.
Lavinia D.
Ashley M.
Bobby M.
Stephanie F.
Steve S.
Mariana F.
Bryan C.
Joe B.
Ashley C.
Wlises M.
Erica G.
Diana R.
 
Workout 2
Get warm
Then:
Work up to 1RM BB Thruster
Then:
OHS
1-1-1
Increase load each set
Then:
Toes-to-Bar
3x(12-8-6)
Then:
Cool Down
 
Results
Thruster Single, OHS Single:
Chris W. – 245#/285# PR
Byron D. – 265#/245# PR
Rodney J. – 225#/225# 
James R. – 175#/225# PR
Marcus W. – 205#/155# PR
 
Workout 3
10x OHS +
8x Pull-ups
5 sets
Rest 2-3 minutes between sets
Then:
10x DL +
8x Push-ups +
Max Dip Support
5 rounds
Rest 2-3 minutes between sets
Then:
Cool Down
 
Results 
Katie W. OHS 65#, DL 125#
Erin E. OHS 65#, DL 125#
 
Workout 4
Muscle Snatch Max for Day in 5 sets
Then:
Clean and Jerk 3×2 @ 70%
Then:
Snatch DL 3×2 @ 80%
Then:
Push-Jerk + Jerk 3 sets @ 80%
Then:
Back Squat 5×2 @ 60% w 2 second pause at bottom 125#
Then:
4x Max pull-ups
Then:
Cool Down
 
Results
Aubrey: CNJ 85#, Snatch DL 115#, Back Squat 125# 
Sky: CNJ 85#, Snatch DL 115#, Back Squat 155#
 
Workout 5
5x Front-Squat +
10x step-ups (high box)           
5 rounds
Rest 1-2 min 
Then:
6x Strict Press @ 3/1/1/1 Tempo +
8x Hanging Row
5 rounds
Rest 2-3 minute between sets
Then:
Cool Down with stability work
 
Results
Nicole B. – 5x Front Squat 105#, 24″ box, Strict Press 55#
 
Workout 6
4×4 Front-Squat @ 2/1/2/1 Tempo
Then:
6x strict press 85% @ 3/1/1/1 Tempo +
8x Hanging Row Strict
5 rounds
Rest 2-3 minutes between sets
Then:
2x Hang Clean 30-50% +
6x Walking Lunge (Hold DBs in Farmer Carry position)
4 rounds
Then:
Cool Down
 
Results
Kian O. – 4RM Front Squat @ 165#, 6RM Strict press @ 95#
 
Workout 7
Work up to 1-RM Overhead Squat
Rest a bit, then:
Max for Day Clean and Jerk
Rest a bit, then:
Work up to 1-RM Sumo Deadlift
Then:
Cool Down with Muscle-ups
 
Results
Rob S. OHS 245#, CNJ 245#, SDL 365#
Niko M. OHS 205#, CNJ 205##, SDL 315#
 
Coach’s Comments
I posted a new article in the coach’s blog section on the 10 Things I’ve Learned so Far in 2012.
 
Photos

I switched the program in the moment this afternoon. Instead of the Snatch/TTB Met-con I had planned, we dove into some heavy OHS. It was definitely the right call. Everyone PRd. James hitting 225#. Conquering a demon he’s been after for a while.

 

 

 

 

 

 

 

 

 

 

 

Byron PRing at 245#. There was still plenty left.