Thursday, 10/4/12
ONE HOUR OLY with Sammy, at 12pm.
ROWING with Ave, 7am.
RUNNING with Ave, 530pm.
CROGA, with Tim, at 530pm (in the gymnastics space).
FOUNDATIONS, with Liz, at 630pm.
GYMNASTICS with Sammy, at 730pm.
HYBRID/ADVANCED OLY with Jim, 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
This is Cait Day’s workout log (made by Shana) – and this is your friendly, yet PRODDING reminder to KEEP A WORKOUT LOG if you don’t already. What should you put in it? Weights used, Personal Records achieved, perception of workouts, etc. Pretty much anything that you find useful!
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
EMOM: A set of 3 pull-ups on the minute every other minute for 14 minutes (so, 7 total sets and 21 pull-ups).
- Your jumps for the Pronated Grip Pull-up if you are beginning with a lot of help with a band should be as follows (let’s say your best pull-up is a mini band pull-up (supinated grip): Begin with Average Band. If this set is a little slow on the third rep, do it again. If the second set is good, move to the light band. Using the same rules (the set must be FAST, and feel strong), continue to move up to Light Band, and 2.5-7.5lbs. depending on how the weight feels. If you fail on ANY set, you MUST drop back down to the weight you successfully completed.
- If you are NOT beginning with a lot of help from a band (aka – you are beginning with a BODYWEIGHT set) – complete your bodyweight set before the timed sets begin with half of your max pull-up for your first set. If this set is slow, repeat it. If it’s fast – go up from there in 10% increments. Ex: if your best is 100lbs. x 1, begin with 50lbs. If it’s slow, repeat it. If that’s much better move to 60lbs., then 70lbs., then 80lbs. If you can move up from here, continue to. If the quality of your set drops here (or of course if you fail – stop moving up and go back down!)
EMOM: Strict Press, every other minute for 14 minutes – so, 7 sets and 21 total reps. If you can easily clean what you press, this will be from the floor. At the start of every interval you will complete 3 reps.
- Begin at 50% of your best press. So, if my best press is 100lbs., I will begin with a set at 50lbs. Move from there to 60% – in the current example, this would be 60lbs. If 60% is still fast, continue to 70%, which is where things should begin to feel a little more difficult. In this case, 70% would be 70lbs. If 70% is fast, move to 75%. If 75% is completely doable, move to 80%, and then 85%. If 85% is fine move to 90% but move NO higher than this.
- If you fail at any set you are required to move to the previous percentage and stay there for the remainder of your sets. You may always move down in weight, but you may not move up.
METABOLIC CONDITIONING: AMRAP in 10 minutes: Pull-ups (kipping is fine!). Every time you come off the bar you must complete a 150m run.
POSTURAL RESTORATION: If you have time AFTER the session, feel free to stay and lax ball your shoulders for 5 minutes.
