"Helen"

Congratulations to KZ on her 213.4# deadlift 1RM (97kg)!

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows

  - powercleans (full or hang), deadlifts, benchpress

MetCon:  a modified version of "Helen" (See previously, Jan. 25) ~ 3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

We got jammed up with so many people!

KZ:  8:16 (run/row mix, 12kg swings, ring rows)
SS:  9:11 (run, 30# swings, jumping pullups)
DH:  9:54 (run, 35# swings, ring rows)
LP:  8:55 (row, 12kg swings, ring rows)
BH:  10:29 (row, 20# swings, ring rows)
MaTo:  10:43 (run, 15kg swings, jumping pullups)

Running/Rowing + Step-ups

Warm-up + Skill
Continuing to work on the power jerk, using this progression
1.  Strict press w/ pause above head, then jerk
2.  Strict press, no pause, then jerk
3.  Push press with jerk

Strength
3x5's of
- frontsquat, overhead press, 1-arm db rows
- hang power clean, deadlift, benchpress

Metcon
This metcon a small piece of Rob Shaul's Afghan Training Program, which is designed to prepare US soldiers deploying to Afghanistan.  Specifically, "to build the 'legs and lungs' needed to hike and ruck around the rocky, steep terrain."  Coach M and I used it to prepare for our Tour du Mont Blanc trek, when we were staying in flat, flat Houston.  I like doing the couplet for multiple rounds, generally 5-10.  I don't think of it as a race.  It's a grind, not for time.

3 rounds for time
Run 400m or Row 500m
50 step-ups

DH  12:50, 17.5"
KZ  14:20, 19"
BH  14:20, 13"

Run/Row + Step-ups

Warmup:  Snatch drills + overhead squats with 33#/44#

Strength Training:  3x5's

MetCon:  a Military Athlete classic, 3 rounds for time of . . .

• run 400m (or row 500m)
• 50 step-ups, unweighted (25 e.s.)

KZ = 13:50 (row, 17" step-ups)

BHeg = 17:35 (row, 13" step-ups)
BU = 15:12 (run, 13" step-ups)

DH = 13:50 (run, 19" step-ups)
KE = 14:05 (row, 19" step-ups)
KS = 15:07 (run, 13" step-ups)
BHam = 14:07 (row, 24" step-ups)

Look who's got a kip!

"Helen"

Warm-up:  Practice with snatch progression, OH squat

Strength:  3x5's

MetCon:  a modified version of "Helen"

3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

Remote Training for Faculty Athletes #2

PART 1. 3 rounds of (5 pullups, 10 pushups, 10 sit-ups)

PART 2. 3 rounds of (1:30 run + 1:30 stepups)

Coaching comments: 

• In PART 1, sub for pullups as needed.  Find some straps and simulate ring rows, or try jumping pullups (Note:  We don't recommend the "negatives" he shows here at 1:20, since the slow lowering is an eccentric contraction that can make you super sore; instead, just drop back down.)
• The PART 2 run should be as fast as possible. Could be on a treadmill, or an out-and-back if running outside.
• Try to minimize the transition time between running and step-ups.
• The step-ups should be STEADY. This is where you will recover from the run (while still doing work).  Be sure to switch lead legs so that you're not stepping up with the same leg on every rep.
• We will try to PROGRESS from here weekly by adding weight on the step-ups. You could hold weights in hands at your sides or wear a backpack loaded with water bottles or kitty litter.