Sunday, March 27, 2016

Monday March 28th 2016

Note to all followers, this is going to be a deload week.

CF open WOD 16.5 redo
+
10 min recovery

or

A. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging 
B. Back Squat, 2-2-2-1-1-1 rest 2 min (all tad higher than moderate)
C. 30 minute low effort flow work:
3 CTB
3 T2B
6 Full Stand Burpees
600m row
90 sec running
90 sec Front Bridge
12 Push ups
120 sec Assault bike

7 comments:

  1. A. 135--> 225
    B. 255-255-255-275-275-275
    C. Done

    ReplyDelete
  2. Hi Kyle , What is the goal now , post open ? For those who will not go to regionals?

    ReplyDelete
  3. Hey Diego, I am going to run everyone through a deload week to try to alleviate some stress. Then going to run a 6 week prepatory phase consisting of strength training, moderate effort aerobic cyclical pieces, Olympic lifting (both intense and skill), and some touches on gymnastic competency. Feel free to email me some of your goals. Kyle@portcrossfit.com

    ReplyDelete
  4. I dont want bother you . I can Add some cyclical work (rower) in the morning or weakness , this might be interesting stuff? Thanks!

    ReplyDelete
  5. A. 95--> 160
    B. will be subbing squat work with an 11 week glute program (bulgarian split squats, front rack step ups, hip thrusters)
    C. Completed

    ReplyDelete
  6. Monday March 28th 2016

    A. Power Clean, 1 rep every :60 x 10 sets -- start light end moderately challenging 

    210

    B. Back Squat, 2-2-2-1-1-1 rest 2 min (all tad higher than moderate)

    225-245-245-265-265-265

    C. 30 minute low effort flow work:
    3 CTB
    3 T2B
    6 Full Stand Burpees
    600m row
    90 sec running
    90 sec Front Bridge
    12 Push ups
    120 sec Assault bike

    3rds

    ReplyDelete
  7. A. 135-235
    B. subbed single leg work

    ReplyDelete