Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 10.24.15 — October 18, 2015
Wednesday 10.21.15 —
Friday 10.23.15 —
Tuesday 10.20.15 —

Tuesday 10.20.15

A. Power clean of blocks at knee + FS (2+1) 60%x2 x 2, 70% x2 x 2, 80% x2 x 2
B. BN snatch grip push press x10 x 2
C. Good mornings x10 x 2
+
3 min on the clock
15 cal AB
amrap push ups
rest 1 min
x2
 – rest 3 min
3 min on the clock
15 cal AB
amrap double unders
rest 1 min
x2
Monday 10.19.15 —

Monday 10.19.15

A. Snatch with pause at knee + pause at mid thigh – 50% x2, 60% x2 x 2, 70% x2 x 2
B. Clean off high blocks (mid-thigh) – 60% x2 x 2, 70% x2 x 2, 80% x2 x 2
C. Back squat – 60% x3, 70% x3, 80% x3
+
3 strict pull ups
9 cal row
6 burpee kipping pull ups
18 cal row
rest 90 seconds
x4
CF Team Series — October 14, 2015
Sunday 10.18.15 —
Friday 10.16.15 —
Thursday 10.15.15 —

Thursday 10.15.15

A. Back rack split squat x5 reps per leg x 4 sets
B. SA DB row x10 reps x 3 sets
+
12/9/6/3
heavy Russian kb swings
high box jumps w/ step down
rest 3 minutes
3/6/9/12
GHD sit ups
cal AB
rest 3 minutes
30 burpees
30 cal row
mobility:

A) DB Squat press out: 12# KB, 12 reps, 5 second pause at bottom, 4 sets, 90 second rest

B) Box Jump: 27″, 3 reps, do these as super sets with squat press out

C) Write yourself a letter of encouragement. Don’t write a single negative thing in it. Words like “don’t”, “can’t”, “avoid”, “never”, “shouldn’t”, “wouldn’t”, “fail”, “lose”, and others like these are not welcome. The letter should be written from the perspective of a coach wishing an athlete success in an upcoming season and should focus on the praise for the work she has put in leading up to it. Example of phrase replacement – “When you feel tired in a workout and you want to quit, don’t” <- sucks “you are going to feel tired in workouts, it’s natural and your competition is feeling the same way. when you get that have opportunity separate yourself from competition. take it.” < />b>

Wednesday 10.14.15 —

Wednesday 10.14.15

A. Sumo DL cluster 2.2 – @75% x 2 then 85% x 2 rest :15 rest 2:00
B. Snatch DL + snatch grip RDL + hang snatch pull (2+3+1) @80-85% of snatch x 4-5 sets
+
sled sprints – no weight AFAP
45 seconds
rest 4 minutes
30 seconds
rest 3 minutes
20 seconds

mobility:

A) Kossack: 10 reps each side, 3 sets, 60 second rest

B) 1 arm farmer’s carry: 65#, 90 meters, 4 sets per arm, rest as needed between arms

C) If you were coaching yourself to do “Fran”, what advice would you give yourself? Why? Be specific. What is your plan A What is your plan B What is your plan C How do you determine which plan to follow and when to deviate