Our gym apparently isn’t big enough to truly allow someone to train for the three-minute-max Handstand Walk at Regionals. So today the kids decided to take it outside. Lucky for them I was still traveling back from Chicago, or I would have never let it happen. But hey, at least they got video.
400M Handstand Walk @ Outlaw:
WOD 140513:
BBG
1) Tall Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm
Strength
1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed
Conditioning
5X400M Run – rest 1:1
*All out every round.
That first athlete has the most beautiful handstand walk I’ve ever seen
Thanks Keith22fine!
BBG
1. Done
2. Off of 175#
S
1. Off of 405#
2. Off of 315#
Squats done this morning off 315 and 265. 300×2 felt pretty solid.
WL will be done at 145#.
CND will hopefully all be around 90s.
Snatches at 145, consistency
Runs:
90, 90, 90, 92, 89
All out or nah?
BBG
1) done
2) done at 155
Strength
1) done based off of 385, 365 felt good for a double.
2) done
Cond
30 sec on/ 30 off on the airdyne for 20 minutes. (My neighborhood is full of crazies at 4 am, decided to keep indoors)
BBG: 1) done
2) off 180
Strength: 1) off 285
2) off 235
1. Done at 95
2. @145
3. 225-255-290-305×1 2nd wasn’t low enough
4. 180-210-225
5. Our 400m is like 430m
1:24/1:20/1:27/1:35/1:32
Always sucks.
BBG
1) 30-40-40-50-50
2) 80 kg fast n easy
Strength
BS off 160 kg
FS off 150 kg
No belt, felt solid in each set
COND
4 turn arounds in that distance
1:23-1:22-1:22-1:25-1:25
1. Done at 95
2. @145#
3. 270-305-345-365
4. 215-255-265
5. 1:25/1:25/1:30/1:28/1:25
Snatches 155
Squat (425) only got one on the double
Front squats (360)
Con- distance was a little shorter than 400 but we got it done
Snatch: 135
BS: off of 335
FS: off of 305
Conditioning:
Between 1:05 and 1:15 by the end of them.
27/170#/5’9″/M/CenEast
1/1/1
Tall Sn: 75/85/95
MH Sn: 140# off of 175#
BS: done; rough, but got it
FS: done
Conditioning: Pouring rain in MI; subbed 35 cals on AD/400m
1:25/1:30/1:35/1:40/1:45 – not kidding. AD is the devil.
BBG
1:) 95#
2:) 160#
Strength
1:) done off 335#
2:) done off 295#
Conditioning
1:16, 1:19, 1:19, 1:23, 1:20
Crushed everything but my 400m had dogs chasing me and one of them winked at me plus it was up hill both ways and my sole came of my nano’s.
Power
1. Done off 145#
2. Done off 165#
Connectivity
The wall walks were hard and wore me out.
Connectivity: Done
BBG
1) Tall Snatch: 4-5 light singles up to 95lbs
2) Mid-hang Snatch: 5×3@165/165/165/175/175
Strength:
1) Back Squat: 1X6@ 325 , 1X6@ 370, 1X3@ 420, 1X2@ 455 – rest ~2min
2) Front Squat: 1X5@ 265, 1X4@ 305 , 2X4@ 325 – rest ~2min
Conditioning: 1:20/1:20/1:18/1:17/1:15
5X400M Run – rest 1:1
BBG
No time
Strength
Off 275 and 235
Conditioning
1:25, 1:30: 1:35, 1:38, 1:39 – pothole riddled road but it works