Wednesday: Proof, pudding, and a gym full of badasses.

Wednesday: Proof, pudding, and a gym full of badasses.

Wednesday: Proof, pudding, and a gym full of badasses.

“Trust in the training.”

This has been my motto for this year. It’s something my Dad said to me after regionals. He’s been giving me great advice for years but I’m really starting to see the wisdom in this particular sentence.

I’ve seen improvements and passed many personal milestones recently but I’m beginning to see everyone around me soaring to new heights as well.

We had 4 people get their first Muscle Ups last week.

Team HV did Fran… Twice ;).

Johnny finally strung together 10 straight Dubs!

I’m so proud of everyone. What can we take away from this? Confidence.

Confidence that if we trust in the training and dedicate ourselves we can reach new levels of fitness that we didn’t even know were possible.

Trust in the training High Voltage.

Wednesday’s Training:

Pre-Structural Skill:
3x200m run rest 2 min after each set

Skill: Deadlift x 10-12 reps @2020

WOD: Teams of 2 – 2k Row for time.

A. Score is total time.
Run 400m rest 2 min
Run 200m rest 2 min
Run 400m rest 2 min

B. 2k Row for time (2013 Games event 2)
In heats –
While Heat 1 Goes:
Muscle Up Transition Work x5
Optional – Rope Climb/Rope Pull: 30 Second AMRAP

A. Score is total time.
Run 400m rest 2 min
Run 200m rest 2 min
Run 400m rest 2 min

B. 2k Row Test (2013 Games event 2) (but not the 19097meters to follow!)

While Heat 1 is rowing – heat 2 will work:
Muscle Up Transitions x5 +
Rope Climbs: 30 seconds AMRAP
Rest 1 minute

Switch it Up when Heat 1 Finishes

5 min on/2 min off

2 repeats

2 rounds – Rest 5 min

 

1.

4x Push ups – Males/2x Push ups – Females

10x Russian KBS

20x Lunges

30x DU

 

2.

5x Power Cleans

10x Air Squats

10x Sit-ups

5 Row (cal)