Acceleration

Today was my first trial run at an Acceleration workout! It's pretty awesome.

I don't remember everything we did, but it was basically half of a sprint day and half of a plyos day.

Sprint = 10 second intervals of running fast at a variety of angles

Plyos = lots of dot drill style jumping

Awesome. I'm sold.

Fran

Warmup:
500m row
Active stretch

2 rounds:
3 pistols per leg (off a box, no hands)
5 pullups
7 squat jumps

Thrusters 6-1 @ 35-65

Workout:
Fran:
For time, 21-15-9 reps of:
Thrusters (65 lbs)
Pullups

9:41. I can do better.

Warmup:
500m row
Active Stretch

2 rounds:
3 deadlift (85 lbs)
30 sec. ring lock-out hold
15 double unders


Workout:
Clean grip deadlift 3-3-3 @ 155-185-215, rest 3 minutes between sets

Then 3 rounds of:
12 ring push-up, rest 90 seconds
20 unbroken kb swing (24kg), rest 90 seconds (I only got unbroken on the first round)

Then 3 rounds of 35 unbroken double unders, rest 90 seconds (Rx was 5 rounds but I thought it was 3 so that's all I did).

Warmup:
500m row
active stretch

2 rounds of:
3-position power clean
45 second handstand hold
10 squat jumps


Workout:
5 rounds of:
power clean & jerk 3-3-3-3-3 @ 105-115-115-115-105, rest 10 seconds
max hspu (1-0-0-0-0)
rest 3 minutes

Then:
3 rounds of push press @ 65lb - 30sec on, 30sec off (12-6-6) <-shoulder felt weird so I laid off
3 rounds of kb swing @ 24kg - 30sec on, 30sec off (8-10-6)

Warmup:
100 jumprope
active stretch

3 rounds of:
30 sec. mountain climber
6 hollow body
9 broad jumps


Workout:
Total reps + calories of:
4 rounds each exercise, 60 seconds work, 60 seconds rest, do all 4 of one exercise before moving on:

row (17+18+19+17=71 cal)
pushups (20+21+20+18=79)
double unders (60+57+46+58=221)
ring pushups (feet on box) (15+15+15+16=61)

=432 total. Got tripped up on the 3rd round of double unders. I wonder if I switch to the buddy lee rope if I'll be able to last longer....

Mornings are hard.

Warmup:
500m row

2 rounds:
5 overhead squat (35 lbs)
5 pullups
10 ring rows
5 goblet squats (12 kg)

Workout:
10 minutes snatch balance tech work/practice

Then
4 sets of:

5 overhead squats 65-85-85-85
rest 20 seconds
20 unbroken pullup (max unbroken I got was 10)
rest 20 seconds
20 unbroken wall ball (max unbroken I got was 10) (14lb)
rest 4 minutes

I think I could have gone higher on ohs, but mornings are hard.

JT

6am JT. Ugh.

Warmup:
500m row
Active stretch
2 rounds of:
3 Turkish getups per arm (12kg then 8kg)
30 second handstand hold
3 bar dips (forgot these the 2nd round)
6 dive bombers


Workout:
JT:
For time, 21-15-9 of
handstand pushups (1 abmat, no kip, added 2nd abmat around #6 of 2nd set)
ring dips
pushups

27:42. Good lord I'm bad at ring dips and hspu now. Yikes.

100 pushup challenge, Week 2, Day 1

14-14-10-10-max(13) w/ 1 min. rests

I will repeat this day until I can get more than 15 pushups at the end, and then I'll move on.

Annie

Warmup:
100 jumprope
active stretching

Then 5 rounds of:
3 pistols per leg
30 second headstand
6 kb swing (12 kg)


Workout:
Annie:
For time, 50-40-30-20-10 of:
Double unders
situps

6:25. Destroyed my PR, which leads to the question, wtf was I doing at the height of my frisbee season in 2009??? Lame.

Later, pretest for the 100 pushup challenge -- 20 pushups baseline

Yay mornings!

Warmup:
500m row
active stretch

2 rounds of:
5 kipping pullups
5 strict pullups
10 overhead walking lunges (25 lb plate)
5 varied height box jumps


Workout:
Thruster 5-5-5 @ 35-35-55 (just working on technique)

4 rounds for time of:
20 wall ball (14kg)
20 pullups
20 jumping lunges
20 box jumps (20")
3 min. rest

30:18

Warmup:
2 min. jumprope
5 min. active stretching

3 rounds of:
5 floor press (35-55-75)
1 min. plank
20-25 double unders

Workout:
Floor press 5-5-5 @ 95-105-120(PR!) w/ 3 min. rest between sets

Then 3 rounds of:
12 ring pushups w/ legs elevated on a box
90 sec rest
20 unbroken kb swing (24kg) <-I got 20, 15, 13...boooo.
90 sec rest

Then 5 rounds of:
30 unbroken double unders (must start the round over if you fail, I was 5 for 5)
90 sec. rest

Warmup:

2 rounds of:
10 squats
10 back extensions
10 pushups
10 situps

Hang power clean:
35 lbs x 8
85 lbs x 5

Workout:
10 rounds of:
30 seconds work / 3 minutes rest of:
5 hang power clean (105 lbs)
max reps pullups

I got 54 total pullups (9-7-3-5-4-4-4-8-7-3). Forearms. Are. Toasted.

Warmup:

100 jumprope
active stretch

2 rounds of:
8 pushup to side plank
10 side lunges
12 lateral jump over a stick


Workout:
3 rounds of:
Barbell step up (24", 45 lbs), 8 per leg
3 min. rest

Then 5 rounds of:
30 seconds wall ball
30 seconds rest
30 seconds double under
30 seconds rest

258 total reps

Then 50 situps

Diane

Warmup:
500m row
active stretching

3 rounds of:
30 sec. handstand hold
6 inchworm
16kg farmer carry 50m


Workout:
Diane:
21-15-9
Deadlifts (155 lbs)
Handstand pushups (I went to 1 abmat, no kip)

17:21