Monday February 7, 2011
C.A.T. training schedule
Mon: single
Tues: single
Wed: double
Thurs: single
Fri: double
Sat: single
Sun: off
WOD
"Monday repeats: Week 3"
ROMIK focus
- hip flexors: roll out and stretch
Strength
- Front squat 1-1-1-1-1-1; rest as needed, build to a 1RM
MetCon/speed
"10 Hundreds"
For those of you who haven't completed the 10 hundreds unbroken yet, try again today. Sprint out 100yds and jog back every minute on the minute for 10 minutes. If you miss one, take a minute off, and do it again, until you have 10 successful attempts.
If you made it last week, and were really working on your speed in the first 100yds, do this today.
- 10 x 100yd sprints for time; walk back, resting as needed.
*Working on speed and power more than conditioning here. Make sure you're nice and warmed up.
Finisher
- 3 x max reps K2E; rest 2 min.
Post results and thoughts to comments.
Front Squat Print Article
Reader Comments (11)
front squat: got to 135, failed on 145.
sprints: made all 10 last week so went for speed. most rounds were at 17, one @ 18, finally got 2 @ 16.
k2e: 2 rounds, finally got my kip back which was missing for 2 weeks. 6 max
Front squat (scaled): I did 3 sets of 5 of 32lb
Sprints: Finished 10 in 12:30 ish...
k2e: 3 sets of seated position. Very scaled. i am le weak still
FS: 250 1RM
Sprints: 12.9 sec - 14.7 sec.
K2E: 27/17/15
FS--225# the ugly way (that would be knees buckling in, shoulders rounded, head up--textbook what not to do)
10 Hundreds--15/15/15/14/14/14/15/14/14/14
K2E--14/13/14 (hip flexors felt fried, much worse than 2nd Monday)
Finisher--Gaines special (scaled version)--50 reps bench @ 155# w/10 ring dip & 15 push-up penalty each time bar is racked--22:45
FS: made it to 175
10 Hundreds: 12,13,13,13.2,13.5,14.1,14.5,14.5,14.8, 13.4
K2E: 12/12/12
Finisher 50 GHD
Fronts squat: 245
FS: 235.
10 hundreds: 13,13,13,13,13,14,13,13,15,13
K2E: 15/10/11
Oh, man, those sprints with the breaks were way more brutal than last weeks sprint/jogs. Foam roller, here I come!
FS :160#, probably could have gone a bit heavier, but my form was starting to get really ugly so stopped there.
Did 3 of the sprints at 18 sec, 1 at 19 seconds, and 6 of the sprints at 17 seconds.
Did FS in the dark at CS after 40 minute stairmaster. Up all night last night with sick kiddo. Still managed 315 which is only a few pounds more than my body weight! K2E 13/8/6. That Gaines special finisher sounds pretty ridiculous. Dorf on Golf...
FS: 285# (new PR)...TC says that my back is going to be sore tomorrow cuz I rounded my back on the 275# attempt
10 Hundreds: 11,12,12,13,13,13.5,13.8,14,14,12
K2E: 20, 15, 15
Fs 235 for 3rm
6rds of
8 burpee
12 ghd sit up
5:57