Death Squad Training & Hatha Yoga

Death Squad Training morning session held at Enduro

Snatch Balance (programmed 2RM hang clean)
1 - 1 - 1

91# / 101#F / 101#F (jerk + OHS)

OTM for 10 minutes
Odd mins - amrap pistols
Even mins - amrap HSPU

Pistols - 46
HSPU - 34 (45# + ab mat)

WOD
3 rounds for time (12mins cutoff)

500m row
15 power cleans 135#/100#
30 wall balls 9/5kg

DNF - 1 round + 5 power cleans RX

L-sit hold on parallettes
10 - 10 - 10 seconds

TTB practice

Then evening Hatha yoga class (60mins)

death_squad
snatch_balance
pistols
skills_practice
RX_bar
hatha_yoga

Prowlers @ Enduro

Morning session held at Reebok CrossFit Enduro

Prowlers - 315#
50m x 8

32 / 48 / 1:16 / 1:28 / 1:07 / 58 / 1:36 / 56

28kg KBS practice
3 sets
9 / 8 / 8

50m_prowler
skills_practice

CFSG

Post-coaching at CFSG

Power Snatch
x 1 x 5

76# x 1 x 5

Good Morning
x 3 x 3

100# x 3 x 3

Barbell Row
2 sets amrap - 76#

OH grip - 15
UH grip - 12

Reverse Hip Extensions

10 - 10 - 20 (first time to hit 20!)

Focused on form and technique. First time I've felt good lifting in a while, plus no blacking out. Finally,must be recovering.

power_snatch
good_morning
barbell_row
supplementary_work

Strength

Went into CFSG with vain hopes of PRing my lifts in spite of still not having recovered AND being in the middle of the 21DSD detox. Hahahahaha. Oh well.

Front Squat
1 - 1 - 1

171# / 195#F / -
140# x 3 x 3

Push Press
1 - 1 - 1

100# / 111#F / 120#F

Meh.

front_squat
push_press
1RM

Strength at CFSG

Still not fully recovered. Was hoping to have a go at the met con which looked fun today, but was dizzy and lightheaded so did some light strength work:

Weighted Pull-ups
1 - 1 - 1 - 1 - 1

5kgF / 5kg / 8kgF / 5kg

(Previous PR 7kg but no juice in me this morning, still drowsy and shaky from meds...will try again once I feel better.)

Front Squat
100# x 3 x 5

Bench Press
70# x 2 x 10

GHD - reverse hip extensions
10 - 10 - 10 - 10

weighted_pullup
front_squat
bench_press
supplementary_work

CFSG

Have been sick the past few days, so took it light and focused on movement. Tried to catch up with missed strength from Tuesday/Wednesday.

Power Snatch
65# x 1 x 10 (still pulling with arms slightly)

Snatch Push Press
95# x 2 x 3 (should have been 5 sets but I was dizzy from the meds - stopped while it was safe)

Good Morning
95# x 3 x 3

Back Squat (to replace box squats)
120# x 3 x 10 (OTM)

GHD sit-ups - 50
Ab wheel - 50

power_snatch
snatch_push_press
good_morning
back_squat
supplementary_work

CFSG & Fundamentals

Snatch Balance
1 - 1 - 1

70# / 81# / 90#

Then for speed/dropping under:
81# x 2 / 70# x 2 / 61# x 2 / 50# x 2

WOD
10 minute ascending ladder
1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees...

Total 11 rounds + 3 KBS RX (G)

Then Death Squad Training immediately afterwards

Weightlifting A:

3RM deadlift

Warm Up
140# x 3
180# x 3

Working sets
210# x 3 PR
221# F (2 reps, failed 3rd)

Supplementary work

Alt KB press (8kg)
2 sets amrap
13.5 / 12

Triceps (blue band)
2 supersets - pulldowns/extensions
1. 17 / 12
2. 14 / 8

Glute Ham Raise
2 sets amrap
12 / 12

Demo'd Dead series at Enduro for Fundamentals 3 in the evening

*don't "bounce" back into position
*Deadlift - keep knees straight for as long as possible during slow motion to emphasize "hips back"
*SDHL - remember to emphasize "shrug" during slow motion, going both up and down
*Med Ball Clean progressions - no hips just shrug

snatch_balance
gas_mask
death_squad
deadlift
supplementary_work
fundamentals

CFSG

Morning session at CFSG

OHS
1 - 1 - 1

111# / 125#F x 2

* Rushing jerk as usual, plus mental block.  Need to get past previous PR of 120#!

WOD

5 rounds
In 1 minute complete:
3 MU
amrap DUs
Rest 30 seconds between each round

Total DUs - 153 reps (strict box MUs, 20")

overhead_squat

Death Squad Training

Volume A:

Morning hill sprints at Bukit Batok Nature Park with Coach, U-Jin, Jeff, Aole, Yang, Chad and Kelvin

6 x 100m uphill
22 / 26 / 26 / 31 / 33 / 27

1 x 200m uphill
2:01(!)

downhill-facing burpees with U-Jin & Jeff during their fireman carry task - makes you more aware of judging the movement!

Afternoon at CFSG

In place of Skills Set A:

MU progression drills (taken from the Virtuosity series by Dusty Hyland)

• strict shoulder dislocates (OH and L grip)
• hollow hold 10-10-10secs
• tight arch - Superman holds with PVC pipe, Superman holds on GHD, Superman hold 10-10-10secs
• support hold on rings - eyes neutral, thumbs facing forward, toes together and forward
• ring pull-ups - toe nail ring pull ups

Volume C:

Air bike 25mins

13.2km

248.7cal

running

death_squad

sprints

100m_sprint

skills_practice

air_bike

Prowlers & Hatha Yoga

Morning session at CFSG

Prowlers 270#
3 x 50m prowler + 200m

1:37 / 2:06 / 1:58

Then:

Bar work:

• strict pull-ups (OH grip) 1 x 5
• dead hang + scapula retraction (3 x 5 reps)
• swing (3 x amrap)
• "pull and hold" (3 x amrap)

Supplementary Set B

TTB (2 sets amrap then continue to accumulate minimum 15 reps)

4 - 4 - 3 - 3 - 5

GHD half-ROM sit-ups

2 x 20 (10 lower half / 10 upper half each set)

Evening Hatha Mixed yoga class (60mins)

Inversions and Arm Balances focus:

• Crow Pose
• Headstand
• Side Crow Pose
• Shoulder Stand

50P_+_200m

prowlers

supplementary_work

skills_practice

hatha_yoga

Team WOD

Team WOD at CFSG (in place of normal programming)

With Chad, Akshay and Matt:

3 RFT
Bike 10 cal
150m run

Each athlete to complete 3 rounds

16:27 (V)

Death by burpees, led by Akshay: 13 rounds

Then Supplementary Set B

BO barbell rows @ 71#

2 sets amrap
OH grip - 15
UH grip - 12

Reverse Hip Extensions
10 - 10 - 10 - 10

Headstand practice

team_WOD
supplementary_work
headstand
skills_practice

CFSG & Vinyasa Yoga

Morning session at CFSG

Clean & Jerk practice (actual programme x 1 x 3)

61# x 2 x 10

WOD

Alternate Tabata
DU
KBS 2/1.5 pood

208 RX

Finally broke through the 200 mark and managed 9 KBS on the first and last round. Thought 8 was the absolute max for me with 24kg.

Evening Vinyasa yoga class (60mins).

CnJ
tabata
vinyasa_yoga

Restorative Yoga

Feeling pretty under the weather so went for Restorative Yoga (75mins) instead of the usual Hot Vinyasa class.

restorative_yoga

Hatha Mixed Yoga

Headstand and Wheel practice.

hatha_yoga

Vinyasa Yoga

Training days and new classes starting mean no CFSG fora couple of days. Will try to catch up in the second half of the week.

Evening Vinyasa yoga class (60mins).

First class in over a month, achilles feels a little tender from the stretches it's clearly been lacking these last few weeks.

vinyasa_yoga

Home WOD

No time to get to any gym so a mini WOD between chores:

For time

2-4-6-8-10-8-6-4-2
Russian KBS (24kg)
Burpees (strict push-ups)

5:56*

*I often lack the motivation to "compete" for a good time when I'm on my own, so today I decided I had to beat Swedish House Mafia's "Greyhound" (6:51), and it worked!

home_WOD

Death Squad Training

Volume / Monostructural WOD A

5k run

29:54

outdoors, 0900h

First 5k run (or anything longer than 1k for that matter) in 14 months. Same timing as what I used to get when I ran every day of the week, so although it could be better, it's good to see that whatever else I'm doing meant I survived after such a long break from running. The boredom, on the other hand....how on earth did I ever run a marathon?!

5k
running
death_squad

CFSG

First session back at CFSG - nice to sweat with ease after a month of cold workouts!

Morning session

Deadlift
70% x 2 x 10 (speed)
160# x 2 x 10 - finally, each and every set without hook grip, yes!!!

WOD
3 rounds
In 2 minutes complete:
300m run
amrap burpees

Score: 8/7/6

Then

Supplementary Set B

Bent Over Barbell Row(81#)
2 sets amrap
OH grip - 10
UH grip - 10

Reverse Hip Extension on the GHD
2 sets 20 reps
(split into 10-10-10-10)

deadlift
running
supplementary_work

Bench Press Clinic & Supplementary Work

Bench Press Clinic at CFSG

*form / technique
*supplementary strength exercises
(see Death Squad blog and accompanying videos)

Supplementary Set A

2 sets amrap TTB

6 / 3 (2 / 1 / 3) - until my numbers go up I will accumulate 15. Once my amrap sets improve, total number of TTB to accumulate will increase.

GHD half-ROM sit-ups

2 sets 20 reps
(10 lower ROM / 10 upper ROM)

supplementary_work

Fitness First Fusionopolis

CFSG strength:

Back Squats
x 3 x 5

70kg x 3 x 3
75kg x 3 x 1
80kg x 3 x 1

Push Press
x 3 x 3

40kg x 3 x 3

Then rowing intervals:

200m x 10
30secs rest between sets
No set can take longer than first set

52 / 51 / 51 / 50 / 50 / 50 / 50 / 51 / 50 / 49

100 flutterkicks

back_squat
push_press
rowing