5/25/13

BEING AVATAR
Bodyweight: 182.2 pounds
Press: 154.9
WCU: 81.6 + 182.2 = 263 (58.89% - press priority)

10 RFT chin/bj
10:07.3
Density chin ups, bounding, high power respiration, lactate tolerance

Deadlift: 373.9
BS 289.6
FS: 255.4
FS/BS 88.1% - Back squat priority
DL/BS 129% - Back squat priority

Karen: 7:53.2
- Improve wall ball efficiency, squat endurance, shoulder endurance,
lactate tolerance

30MU: 8:04.4
50HSPU: 11:15.6
- Gymnastics improvements necessary

CGBP: 216.9#
PC: 215.4#
- Absolute strength improvements
4min amrap: 14.3 reps
- CP battery adequate

PS: 153.6#
Squat Snatch: 152.6#
- Inefficiency of snatch, exposure required

OHS 1RM: 193.3#
- Strength weakness

Squat Clean: 216.0#
- Strength weakness

Overall group needs to improve absolute strength. Priorities through
first couple cycles will be:
1- Absolute strength
- Back squat, press main focus
2- Olympic lifting proficiency/improvement (tough with design so get
specific coaching on movements and ensure speed work is done
technically perfect and fast)
3- Gymnastics strength/density improvements NOT under high levels of
metabolic fatigue (this will come further down the road)
4- "Power" (aerobic/lactic/alactic)

The length and number of cycles before changing focus will be dictated
by results of the group over time. As more people come into the group
or leave the group we will change as needed. For now, we will assume
that a minimum of 3 6-12 week cycles without a change in priorities
will be written to ensure that the group gets stronger as a whole.
From there we will begin to transition into prep for for opens and
restoration of energy systems.



A. Push press 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3 reps on the min for 15 min
+
10 rounds for time:
10 toes to bar
10 hand release push ups

Results:
A. 95, 135, 105, 155, 115, 165
B. 2 muscle ups EMOM for 15min
+
10 rounds- 10:30
- Anchored sit ups. Hands are a mess.