Fri – 10/04/2013

Last year’s “Terror at the Tower” 2nd place team (after the competition).

Terror at the Tower

Royse City High School
October 25th at 8PM

Last year we took 4 or 5 teams out to this local competition. We had great time and took 2nd place (I think).

This year’s will probably be bigger and better. If you are interested, put your name on the sheet at the gym and start putting some teams together. Team Halloween Costumes are highly recommended.

Conditioning Work

For extra conditioning efforts, here are some basic training templates you can use and modify. Begin each session with a 800-1600M jog at 65-80% then complete one or more of the following. Get creative, throw in some burpees or squats or something else you hate love. Intensity is the key, not distance or duration.

Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%

Six sets of:
100 Yard Accelerations
(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%
Rest 60 seconds
Run 400 Meters @ 100%

Stadium Stairs or Aggressive Incline/Hill
10 sets of:
Climb 60 seconds hard
Walk down


A little different today, you have a choice…

Extra) Front Squat 5@60%, 5@65%, 5@70%, 5@75%

Option 1) In teams of two, partners alternate full rounds to complete a 10 min AMRAP of:
15 Wall Balls (20/12)
10 Toes to Bar
5 Burpees


Option 2) Lurong Challenge 13.4
50 Thrusters
50 Toes-to-Bar

10 Minute Time Cap – add 1 sec for each uncompleted rep. The athlete must complete all 50 Thrusters before moving on to toes-to-bar. Scaled Level II is 65/45 and Ab-mat situps. It’s no secret I don’t care for this workout, but if you feel like doing it or you are doing the challenge, scale properly and be smart. 

Competition Training

1) Power Snatch – 3 Reps, EMOM for 10 minutes
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches should be received just above parallel.

2A) Close-Grip Bench Press 5 heavy sets of 5
Rest 90 seconds
2B) Weighted GHD Hip Extensions 5X7 w/ weight
Rest 90 seconds. Use a barbell for the first set, add load for later sets if possible.

3A) Weighted Bar Dips (Stationary) 3X6 @20X2 tempo
Rest 90 seconds. Hold for two seconds at the top. Heaviest Possible.
3B) GHD Sit-Ups 3X20
Rest 90 seconds

4) As many Calories as possible in four rounds of:
60 sec Row
60 sec Rest

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