Saturday and Sunday
Sat. April 18. NO classes– Masters Invitational 2015. Come out and support your HCF and other Masters competitors! Sun. April 19. 8:20p- HCF Softball game at Twin Lakes
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April 2015
Friday
NO 545pm Class- Masters Invitational Meeting for judges/volunteers. WOD: 400m. Repeats rest 1:30- hold splits within 2-3 seconds continue until split falls off by 5 seconds or more. (min: 4x, max: 8x)
Thursday
WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as big of sets as possible keeping it to 3’s at the smallest. 18 double-unders *54 single-unders
Wednesday
WOD: A. Back Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with back squats for 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 90%+ for a double. B. Tabata Pushups. 20 on x 10 off x 8 rounds.
Tuesday
WOD: Every 2min x 32 min. (4 Rounds) 1. light-moderate load sled push- walking pace, but moving the entire 2 min. 2. 30-45 seconds of UB heavy russian KB swings (fluid swings with each breath) *walk remainder of 2 min. 3. Farmers Carry width of room, rest at each width of room- mod-heavy load KB.
Monday
Session 3 (Emphasis- Murph Prep): Monday April 13th- Friday May 22nd, retesting on Saturday May 23rd (Murph). De-load Mon. May 25- Friday May 29th. The 3rd cycle of 2015 will be geared towards Murph Prep. With a concentration on Muscular Endurance/repeatability/interval work with 1-2 days of strength work, 1-2 days of gymnastics skill development and
Saturday and Sunday
Sat. April 11. Gym Closed- Lifting Meet at Force Fitness. Sun. April 12. Schedule TBA.
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Thursday
“When a muscle isometrically contracts, there is tension but no movement, but on relaxation, that muscle is able to stretch beyond its initial maximum length and thereby increase the associated joint’s range of motion. PNF takes advantage of this brief opportunity by immediately subjecting the muscle to a passive stretch.” Putting the MOB in Mobility
Wednesday
WOD: A. Clean and jerk skill work. B. 15-20 min to build to a 1 rm clean and jerk. see results from week 1 here
