2014-12-14

GAMES - SESSION 5

GAMES - SESSION 5
- this can be done Sunday @ 1pm OR Tuesday during Open Gym

Gymnastics Strength:
1st 90 seconds - :30 MAX REP Weighted Pull Up (50% 1RM)
* Use a DB to add weight, but make these harder then the last few weeks... Less band, etc
2nd 90 seconds - Perfect Pistol practice (4-5 reps each leg)
* This is skill work so scale down accordingly 
3rd 90 seconds - :30 MAX REP Strict DEFICIT HSPUs
- Guys - 4" and Ladies - 2" OR try to use less pads, etc then the last few weeks...

3 times through this cycle...

STRENGTH ENDURANCE:
Deadlift - 85% for MAX REPS (GOAL = 6-10 reps)
THEN...
Immediately after dropping the barbell do same number of reps you did on the unbroken set, but in quick singles or doubles...

Example - You get 8 reps with 85% unbroken... You immediately perform 8 additional reps, but just 1-2 at a time with minimal rest between these sets of 1-2 reps...

WORKOUT:
Team Hydro Sprint Relay...

In teams of just TWO perform the following:
800m Run
400m Run
200m Run
100m Run

EACH PARTNER must perform each distance on this one...

20 minute cutoff...

8 comments:

Colin McDermott said...

Pull ups: 8, 8, 8 (44#)
Pistols: 4 each (2 45s stacked)
HSPU: 8, 8, 8 (4" deficit)

DL: 365# x 6

Runs: 12:19 (Lisa)

Crystal Stidham said...

Pull-ups: body weight 6,5,5
Strict HSPU: 2abmats+2 10# bumpers; 2,4,0
Deadlift: 9@238#

CrossFit Hydro said...

Little but of everything...

Games gymnastics strength:
Weighted PU- 24 total (55#)
Messed with pistols
4" Deficit HSPUs - 33 total

Back Squat test - 345# :$
- 50# from my max way back when but the best I've done lately

Squat clean tech... Trying to not jump forward and have an uneven foot spit..
- Up to 215 only

1000m Row
Rest 2 Mins
1000m Row
Rest 2 Mins
1000m Row

3:29, 3:28, 3:29

Ass is cramping! ;)

JVB

Lisa Dempsey said...

Pullups 5,5,5 (5#)
Pistols :-( Knees were bad today.
HSPU 1,1,1 (1 abmat)

DL: 145#x 24

12:19 run w/Colin

Susannah Dunn said...

Pull ups 5,5,4 (skinny red/orange)
HSPU 10,7,8 (2AM+10#plate)

238X3 for DL....was NOT feeling those at all

16:10 run with Erin

Anonymous said...

Pull ups 4,4,4
Pistols 5, 4, 4
HSPU 4(2AM+10#plate, switched to 15# plate for other 2 rounds), 5, 6

195 X 7 for DL

Just under 14 minutes on the run with Sasha. She's fast!

-Katherine

Rachel said...

Pullups 5, 5, 5 (5#)
Pistols 3-4 each leg each round
HSPU 4, 3, 2 (15# plate and 1 ab mat)

233# for 8, then singles for 8

Rows- the worst
4:11, 2:43, 58.7, 21.8

Darren said...

Pull ups: 8,7,6 @ 25#
Pistols: strict, some great some not so much
hspu: strict no pads 4,3,2

Deadlift: 6 @ 290#

Row: 1000, 500 done