2016 Regional Event 7

Friday, June 10, 2016

Coach Ben

(11:00 AM) about 15 of us including Val, Mandy, Anke, Steve B, Reval, Ketsin, Tall John,  Kaylie, and me

Warm Up

Run to traffic light and back (a little over a half mile).  Bear crawl forwards/backwards, crab walk forwards/backwards, ape walk left/right, duck walk.  10 air squats, 10 quad stretch coming up on toes (2 sets).  Hang from rig for 30 seconds, kip swings 30 seconds 10 ring rows or pull-ups (I did 3 strict pull-ups and finished with ring rows.)

Bar warm up - 10 strict presses, 10 sexy squats, 10 front presses, 10 push presses, 10 front presses, 10 thrusters

Workout of the Day

2016 Regional Event 7

Fitness
For time:
21 thrusters
3 lay to stand rope climbs
15 thrusters
2 lay to stand rope climbs
9 thrusters
1 lay to stand rope climb

Men use 65 lb.
Women use 45 lb.

Rx
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Men use 95 lb.
Women use 65 lb.

For technique we discussed bent legs to make lay to stand easier and legs on box to make them harder.  We also discussed body kip legless rope climbs and running man legless rope climbs.  I could get hand over hand twice before losing grip strength.

I did the fitness workout in 6:06.  First round was 13/8, second round was 7/6/3, third round was 6/3.  I could do the raise and lower continuously but had trouble maintaining a good plank and correspondingly good intensity.

It is hard to believe games athletes were knocking this out in a little over 2 minutes.

Finished with finger stretches one at a time, then palms forward and lean forward, palms backwards and lean forwards, lean backwards cross leg over opposite thigh and sit down.