Archive | February 2015

20150228 – Big Dusty

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Mako Peak Training

Today and tomorrow is based on your performance from the Open workout.

20150227 – Piece of Mind

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*EDIT*

YOU MUST WATCH THIS VIDEO BEFORE YOU ATTEMPT THE OPEN WORKOUT!!! You are an IDIOT if you don’t.

1) STICK TO THE PLAN. I just watched one of our athletes, who is not great at TTB, put up what I think will be a big score. There was almost no deviation from pacing schedule, and they barely missed a CJ that would have been 3# under PR.

2) In the video I say don’t burn out in the final minute of 15.1 because it will hurt you for 15.1a. Scratch that. There’s enough recovery time to allow you to push the final minute.

3) The :15 Snatches may be the most important piece. PRACTICE THIS.

4) I’d recommend pushing the rest between the pieces to more like 2:00-2:30. This means hands-on your first CJ attempt at 11:00-11:30. This is plenty of time for 3-4 attempts, IF you have your attempts planned properly.

5) 95% is closer to the final weight most competent lifters should hit. Trust your Jerk. Most feedback I’ve gotten has said that the Jerk feels really good because the shoulders are warm.

Mako Peak Training

CrossFit Open workout… do it

15.1

15min on the Clock:

9min AMRAP

15 T2B
10 DL @ 115#
5 Snatch @ 115#

@ 9min

6min for 1RM C&J

20150225 – Paper Trail$

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Mako Peak Training

A.  Squat; 55%x5, 65%x4, 75%x3, 80%x1 then 3 more singles from here off feel

B.  Push Press; 2 reps x 3-4 sets.. off feel… nothing over 80%

C.  4×3 Snatch Pull Unders … light weight

Conditioning:

30 sec on AB @ 80%
30 sec. on AB @ 50%
x20 sets

20150224 – Greenbax

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Mako Peak Training

A. 5×1 Power Clean @ 83-90%  on the 90 seconds

B.  Clean Grip DL @ 70% of DL x 2 reps on the 90sec. x 4 sets *after each set do 10 TnG box jumps, 24″

+

2x
40 sec. AB sprint @ high out put
rest 4 minutes

Conditioning:

@ 80% effort
15 PS @ 135
15 barbell facing burpees
15 C&J @ 135
15 barbell facing burpees
*steady effort.. controlled breathing

20150223 – Save the Children

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Mako Peak Training

A. Snatch; 70%x1 rep on the 30 sec. x 6 minutes

B. Clean and jerk (3+1) x 3 sets @ 60-70%

C.  MU x 2-3 UB on the 30 sec. x3 minutes

Conditioning:

9-6-3

135# thruster
CTB pull up

-rest 5 minutes-

12-9-6

115# thruster
pull up

20150221 – Chain Music

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Mako Peak Training

A.  Snatch DL; 90%x5x4 sets

*after each set do 10 strict HSPu AFAP

B.  Clean RDL; 60-70%x8 reps x 3 sets… slow and controlled here

*after each set do 6 bb front rack walking lunge steps (3/leg)

Afternoon

60 minute easy AD ride… – wear elevation mask for this.. take off for the below

hop off every 5 minutes and do 50 ft. handstand walk

20 sec. L-sit hold

20150220 – Bait

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Mako Peak Training

A. Snatch; 80%x3, 85%x1, 90%x1,

B. Clean and Jerk; 80%x1, 85%x1, 90%x1

Conditioning:

15 minutes on the clock to finish the following:
100 WB – 20# – sets of 25 unbroken here
75 pull ups – 25/20/15/15
50 burpees – to target 6” over reach
25 PC – 135#