WOD 120728

BB Gymnastics

1) Establish a 1RM Snatch.
      170#
2) Establish a 1RM Clean & Jerk.
     245#   #PR


Strength

Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

     285 x 282.5 x 280 x 277.5 x 275 x 272.5

Conditioning

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#

For time.
     10:43

Frustrated on snatch, working on correct starting position. Shoulders were gone on metcon, HSPU were down to 1 rep/attempt. Surprised at how I handled the power cleans @ 185# (6/6, 4/4, 4). Double Unders were not working at ALL.

WOD 120730

BB Gymnastics

1) Snatch:
3X1@80% - 140#
1X1@85% - 150#
1X1@90% - 155#
1X1@95% - 165# F
3X1@90% - 155#
2X1@85%  - 150#
rest 30-60 seconds.

2) Clean & Jerk:
1X1@80% - 195#
1X1@ 85% - 210#
1X1@90% - 220#
3X1@85% - 210#
2X1@80% - 195#
rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
     135 x 155 x 170

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
     155 x 155 x 160

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

     12:10 Total Working Time
      6 MU + 1 MU

Had to drop to abmat situps for last round. Snatch balance felt better, had to drop every rep and re-rack from floor between reps.

WOD 120725

BB Gymnastics

1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
     155 x 155 x 155 x 155 x 155 x 155 x 155

2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
      185 x 195 x 200 x 200 x 200 x 205 x 210


Strength

1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
     125 x 135 x 140

1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
     40 x 45 x 45


Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 Snatch @ 75#
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 Snatch @ 75#

     13:30 including rest.
     500m row: 1:32   #PR
     1000m row: 4:01


Having difficulty w/ the start position on the snatch from the floor, need to drill that during next session. Hit 170# power snatch for the fun of it though.  Conditioning sucked. That is all.

Will switch active rest on Thursdays to Sundays. Works better schedule wise and what my body/mind seem to prefer.

WOD 120724

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
     165 F1 x 165 F1 x 165 F1 x 165 F1 x 165

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
     185 x 185 x 190 x 190 x 195

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
     DONE

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
     135 x 145 x 150 x 155 x 165

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.


Started strength yesterday, was mentally out of it and decided to walk away and take the entire day off after missing numerous light snatches. Skipped this mornings run session to get my mind back on track.

Jerks felt particularly good, especially over last Friday. Next time will start FS w/ 155 and see how it goes.

WOD 120720

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
     185 x 190 x 195 x 195 F x 185 x 185 x 190 x 190 F x 190 F x 185

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.
     275# + 2 Red bands

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
     75 x 95 x 115 x 120 x 120 F1

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

Conditioning

7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155#   135#
Rest 1:1

1:35 + 1:24 + 1:47 + 1:52 + 2:03 + 1:48 + 1:44

Jerks were difficult as shoulders were not sore, but hurting. Shoulder press was affected for same reason. Scaled WOD to 135#

WOD 120718

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
     145 x 145 x 145 x 155 x 155 F x 155 x 155 x 155 x 160 x 165 F

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
     4 x 4 x 2 x 1

1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
     7 x 7 x 7 x 6

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     Done.



Conditioning

3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.

Round 1: 1:53 and 15 burpees
Round 2: 1:54 and 15 burpees
Round 3: 2:10 and 19 burpees


Couldn't split into separate sessions due to dinner tonight. Shoulders are TRASHED. Was happy w/ how high I got on snatch skill, not even considering shoulder soreness. Could of pushed 1st round on WOD a little more, tried to keep all three rounds at a maintainable pace. Hurt so good.

WOD 120717

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.
     165 x 175 x 180 x 185 x 190 x 190 x 190

Strength

1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
     1x3 @ 250 - 1x1 @ 275 - 1x1 @ 290 - 1x1 @ 305 - 1x1 @ 290

Notes: Percentage is based off of 120515

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.
     170 x 175 x 180 x 195 x 200 x 205   #PR

Endurance

1) 8x 200m sprints - Rest Approx 60 sec between runs


First time running in awhile. Still hate it, tried to keep consistent pace between all rounds. Last 3 were rough, mentally and physically. Back squat felt great, PR @ 305# (mostly untested in the past). Felt weak to start, hence low numbers on cleans.

WOD 120716

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
     145 x 145 x 145 x 145 x 145 x 150 x 150

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
     210 x 210 x 210

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
     125 x 125 x 125 x 125

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec.
     15# x 15# x 15# x 15#

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
     4:43   #PR

Splitting this into 2 parts, conditioning will be done later tonight. Need blocks for heavy load on snatch bal.

Really liked splitting the strength and metcon. Training program through LifeAsRx comp is set:

WOD 120713

BB Gymnastics
7x2 Split Jerk off Blocks - rest 60 sec.
     200 x 200 x 200 F1 x 200 F1 x 195 F1 x 185 F1 x 185

Strength
1) Back Squat: 5x3 @ 90% - rest 2:00-3:00 between sets
     275 x 275 x 250 x 250 x 250

Conditioning
2 Rounds for time
5 MU
20 Burpees
7 Deadlifts @ 275#
Rest 3:00 between rounds


Jerks were frustrating, REALLY need to build some blocks. Accidently loaded the bar to 275# on squats, should of been 250# for the 5 sets. Conditioning was untimed, but a full sprint. Had to break the 2nd set of MU into 3/1/1

WOD 120707

BB Gymnastics

1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
     155 x 160 x 160 x 165 x 165 x 170 x 175 F

2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
     195 x 215 x 220 x 220 x 230 x 230 x 240

Strength

5X3 High Bar Back Squat @ 80% – rest 60 sec.
     250 x 250 x 250 x 250 x 250


Conditioning

3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar   Muscle-Ups
Run 400M

*13 minute time cap.
     2 Rounds + 6 Split Snatch

Made PRs on both hang snatch and hang clean. RN WOD yesterday had legs sore, so even though I completed the HBBS, I would of liked to move a little faster during the reps. Had 4 missed SS during the 1st round on conditioning, was treating it as a hang snatch and did not take bar back to the ground. No appropriate bar for bar MU, subbed ring MU.

RN WOD 120707

For Time:

30 Squats
15 HR Pushups
30 Alternating Pistols
15 Knuckle Pushups
30 Box Jumps @ 30"
15 5-Finger Pushups
30 Lunges (each leg)
15 Diamond Pushups

     8:53

Need to verify the time. Pistols were horrible on right side due to ankle. Pushups still need some work

WOD 120706

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
     185 x 185 x 185 x 195 x 205 F2

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
     215 - all sets

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
     105 x 105 x 105 x 105 x 110

Conditioning

15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

     3253 meters

Jerks were unbroken, no boxes available. 2 red bands for deads, not sure of resistance.

WOD 120703

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.
      185 x 190 x 190 x 190 x 195 x 195 x 195

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
    1x3@250#     1x3@260#    1x1@275#     2x1@290#

Notes: Percentage is based off of 120515

2a) 4X4 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
     165 x 165 x 165 x 165
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
     280 x 280 x 280 x 280

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
   80 - 76 - 70 - 65
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%
   4 - 4 - 4 - 5
  Total   308 reps

Shoulders weren't feeling the 170 pp.

WOD 120702

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.
     145 x 145 F1 x 145 F1 x 135 x 135 x 145 x 145

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
     205 x 205 x 205 x 205

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     95 x 105 x 105 F1 x 105 F1

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”


Conditioning

3 rounds for total working time of:

7 Thrusters @ 115#
7 Hurdle Shuttles 24/20″
 
     6:26


Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

Felt like shit. Didn't want to workout, but forced myself to. Tomorrow should be a much better day.

WOD 120629

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
     115 x 125 x 125 x 125 x 125 x 125 x 125 x 125 x 135 F1 x 125

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU –  rest 45 sec.
     1+3 x 1+2 x 1+2 x 0+3
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
     5@15# x  3@15#+2 x 4@7.5#+1 x 4@7.5#+1 
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     15 x 15 x 15 x 15

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Conditioning

Scaled King-Kong

3 Rounds for time:
1 Deadlift @ 385#
2 Muscle Ups
3 Squat Cleans @ 215#
4 HSPU

     10:46

2nd attempt ever at handle HSPU at a deficit. Used GHD for reverse hypers, so no weight was used. On WOD, dropped cleans to 185# for last 2 reps, had missed a total of 6 reps at that point. Hit a few cleans landing on my toes on right foot.