One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter.
“Open is 90 Days Away”
20 Minute AMRAP
15 Toes to Bar f(20 abmat situps)
Double Unders s(50) f(25)
10 Squat Cleans s(135/95) f(95/65)
***add weight every round***
***score is weight***
I mixed in hanging knee raises and abmat situps. Squat cleans were all legit, which is a big jump for me as they used to be reverse curls, followed by a front squat. Weight scheme was 95#, 115#, 135#, and 155#. I finished four full rounds, for a total weight of 5,050#.
Tuesday was five three minute AMRAPS. I opted instead for the following:
|WOD 1||Movement||Weight (Pounds)||Distance||Reps||Rounds||Total Reps|
|Shrug Bar Deadlift||225||5||6||30|
|Ab Mat Sit Ups||10||6||60|
|Strict Push Ups||5||6||30|
I did this one last week as well. I completed six rounds in 18:36, which is a 1:20 improvement over last week, or a little over 6% improvement. I’ll take it!
Wednesday was another WOD that just did not work for me. 30 Minute Partner AMRAP with one doing 6 TGU’s, and the other maxing out cals on the Assault Bike. I opted for trying to PR my clean. I have been tapped out at 210 for quite some time and it is quite frustrating. It is time to invest in a few one on one sessions for Olympic lifting. There is something small that I am not doing, I just do not know what it is!
Thursday was a rest day. ROMWOD, extra water, less carbs, more stretching….fun right? Almost went for a run….almost. Decided instead to get another hour of sleep, which was needed. Several long days strung together for work and a bit stressful, so why not catch up on some sleep.
“12 Labours Test #4”
100 Wall Balls s(30/20) f(20/14)
50 G2OH s(95/65) f(75/55)
***30 min cap***
This was challenging. The rowers were all taken so I opted for the Ski Erg. Great way to get ready for wall balls, right? Shoulders, triceps were smoked from the rower, and the legs were not much better. I did the 20lb. wall ball and 95lbs. for G2OH. 27:20. A few cocktails were imbibed Thursday evening and it was not the best night’s sleep. It is safe to say those impacted by performance. I will put this one back up in two weeks.
Saturday was a partner WOD which included burpees and running……so I took advantage of open gym and PR’d with 3 reps at 385 for back squat. Felt much better Saturday morning. Ten hours of sleep will do that.
Off to fire up the chainsaw and cut some wood and then split. Installed a new fire pit yesterday…