Hey, kids. Hope you’re all doing well. After being talked into doing a wider-scale version of this whole thing (by someone who better co-author the article with me); I have had many of you ask if there’s a site you guys can post your results on (other than your personal blogs which you should all be updating daily) and compare notes. This will be that site.
You are not all doing the same program, but many of you intersect on a daily basis (sometimes met-con, sometimes lifts). This site should give you the opportunity to see where you are in comparison to the others who are following the program, and give you some instant feedback to the numbers. Also, I’ll be posting videos that coincide with some of the more obscure movements (like the 1 & 1/4 Squat video which I had to send out 20 times).
Just so you all know; there are around 20 of you participating currently in the program. Some of you are multiple Games competitors – Laura, Brandon. Some of you have been really close, or there on teams – Jeremy, Josh, Talayna, Jess, Jason, Corey. And some of you are looking to make a run this year, or simply get as good as you could possibly be. Your knowledge and experience will be invaluable throughout the next 4 months, and into the season. I’d like to see posts from everyone so we can test each other on a daily basis (yes, I still want you to post your blogs – ALWAYS), and I’d like to also see posts about how you’re doing in local comps. This is most certainly the largest group of competitive athletes that I’ve ever had as a control group, and I’m incredibly excited to see where the whole thing goes.
So… I’ll post the basic template WOD for each day. Just so we’re all clear – there IS a basic template. Some of you are working strictly off the basic template; some are barely doing anything that’s on it. Either way, you will all have some things in common on a daily basis.
1) Take 5 reps to find a very heavy Power Snatch (no misses) – rest as needed.
2) 3X3 touch & go Power Snatches @ 85% of heaviest rep from #1 – rest EXACTLY 60 seconds (straps are recommended).
3a) 5X2 Heaving Snatch Balance @ 100% of heaviest rep from #1 – rest EXACTLY 60 seconds.
3b) 5X2 1&1/4 Front Squats @ 100% of 1rm Clean (any style) – rest EXACTLY 60 seconds.
Notes: The 3A/3B format means alternating sets. This should be performed as 5 sets of 2 Snatch Balances, then 2 Front Squats alternating back and forth with 60 seconds rest between each.
3 rounds for time of:
10 difficult HSPU
20 GHD Situps
Notes: “Difficult” should be based off what you are able to do for 5-10 reps unbroken. This should also not be too hard. If you have to drop more than twice per set then it is too hard. Kipping is not only acceptable, it’s recommended.