WOD 120831

AFTERNOON SESSION

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

     All sets @ 115#

Snatch feeling weak again, in retrospect was not getting hip contact on bar. 

EVENING SESSION

BB Gymnastics

1) 5x1 Shankel Complex: 3 Clean Pulls w/ Shrug, 1 Hang Squat Clean, 2 Jerks

     95 x 135 x 165 x 185 x 205

Conditioning

5 Rounds

Run 100m

6 Hang Clean & Jerk @ 155#

     7:26

Midline:

1a) 5xME L-Sit

1b) 5x5 3-count GHD situps

Complex felt decent at 205, WOD was perfect for me, short duration and distance, not to heavy on weight. Scaled up original WOD to load used in upcoming comp. Adding in L sit work on daily basis now.

WOD 120829

MORNING SESSION

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

     Done @ 325#

2) Bench Press: 2X5 @ 75% - 185#, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

      185 x 185 x 195 x 195 x 195 x 210 x 210 F1

Conditioning

3 Rounds

50 DU

Run 450m

     7:45

Bench was heavy, shoulders are worked from burpee/jerk/rope climb wod yesterday. Conditioning felt really slow, even though only 2-3 trips on all DU. Got movements for comp, will modify a few training sessions from program to accommodate those specific moves.

AFTERNOON SESSION
Conditioning

1a) 3XME UB, 60 sec rest, ME Muscle-Ups – rest 30 sec.
      6+0, 5+2, 4+3

1b) 3XME Shoulder to OH @ 155# – rest 30 sec.
     5 x 4 x 2

1c) 3X20 KB Snatches @ 55#, rest 30 sec.
     Done

Changed to program to cater towards comp coming up. Can't wait until rest day tomorrow. Was happy w/ MU, but will need to drill S2OH.

WOD 120828

MORNING SESSION
BB Gymnastics
1) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
     165 x 185 x 185 x 190 x 190

Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.
Notes: There is a 10 minute cap on this effort.
-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for Burpees.

     2 Jerks + 81 Burpees + 0 Jerks

Missed the clean twice on final minute. Rope climbs w/ "pinch" vs "full wrap" leg technique weren't too far off time wise, but pinch took way more out of me. Surprised to get 2 jerks on first round.

EVENING SESSION

Strength
1) 5X5 Back Squats @ 75% – rest 2 minutes.
Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.
     Done @ 205#

2) 3X5 Front Squats @ 77.5% – rest 90 seconds.
     Done @ 205# (70%)

No pause on FS and lighter than RX, legs are destroyed, couldn't manage much more. Ice bath tonight.

WOD 120827

MORNING SESSION

BB Gymnastics
1) Find 1RM Snatch
     175#

Conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

     10 x 10 x 10 x 8, 1:55 450m

VERY frustrated on snatch, just irritated in general. More oly work later today will get rid of it though.

EVENING SESSION
BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.
Notes: These are UB reps. If you have to drop the bar then lower the load.
     135 x 135 x 135 F1 x 135 x 135 x 135 x 135

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec.
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
     165 x 165 x 165 x 165 x 165


Strength
1a) 3X6 Weighted Strict Pullups – heavier than last week, rest 60 sec.
     10#

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
     95 x 95 x 95

Snatch felt much better than this morning, good hip contact. Only 5 sets on cleans, legs feeling very sore. Weighed in at 196#, 14lbs over last year. Somehow gained 2 more lbs by cleaning up nutrition. Fuck.

WOD 120824

AFTERNOON SESSION

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
     135 x 135 x 145 x 145 x 145 x 150 F SB+OH x 150

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
     165 x 175 x 175 x 180 x 180 x 185 x 185

Conditioning

3 Rounds
5 Snatch @ 135#
20 Wall Ball w/ 20#
30 DU
10 T2B
30 DU
   
     10:22

WOD time includes 60sec rest between rounds 2/3. Round splits were roughly 3min each. Snatch felt VERY good, made some improvements on starting position.

WOD 120822

Morning Session

Strength

1a) 7X3 Deadlifts @ 75% Bar Weight – rest 60 sec.
     Done @ 305#

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.
    170 x 170 x 185 x 185 x 195 x 195 x 210

Conditioning

Row 2,000m

     7:29

Deadlifts weren't too bad, but started a little heavy. Interested in retesting my 1RM. Bench felt good, rowing sucked but time wasn't as slow as I thought.

EVENING SESSION

1a) 3XME UB Ring Dips – rest 30 sec.
     15 x 13 x 14

1b) 3X10 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
     55# x 55# x 55#

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
     95 x 85 x 85

1d) 3X15 Good Mornings – medium/heavy, rest 30 sec.
     65 x 65 x 65

Snatch Grip Press was PP last week by mistake, 85# was good for 5.

Weighing in @ 194.5#

WOD 120817

Strength

1a) 7X3 Banded Deadlifts @ 70% Bar Weight  – rest 60 sec.
     Done at 285#

1b) 7X3 Bench Press @ 70%, rest 60 sec.
     Done at 175#

Conditioning
5 x 3 minute rounds - no break b/w rounds
Run x 200m
then:
AMRAP with remaining time
Front Squats x 5 (115/75)
Handstand Pushup x 5

     10 rds + 8 reps

WOD 120821

AFTERNOON SESSION

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

1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
     Done @ 275#

Notes: Percentage is based off of 120515.


EVENING SESSION


BB Gymnastics
2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
     145 x 150 x 155 x 155 x 155 x 160 x 160


Conditioning
Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead @ 165#

     4 rds, rest 90 sec, 1 rd, rest 90 sec, 1 rd

Slowed down on pullps, G2OH should of been a little lighter to keep that pace.

WOD 120820

AM SESSION
BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.
     150 x 150 x 150 F on Hang x 150 x 150 x 150 x 150

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

     160 x 165 F x 165 F x 165 x 160 F

Conditioning
3 Rds
Run 200m
Hang DB Squat Cleans @ 35#
     5:58

Snatch from the floor is still shit. Not sure what I'm doing wrong at this point, but when it's from the hang, it feels a lot smoother and stronger.

WOD 120815

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: Hang position should be just above the knee. These should be touch & go reps.
      115 x 115 x 125 x 125 x 135 x 135 x 135

2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Power Cleans should be touch & go.
      165 x 185 x 185 x 195 x 195 x 205 x 205

Decided to not go super heavy, first lifting session in 5 days and low on fuel. Will complete second part of the work later today.


Strength

1a) 3XME Muscle-Ups – rest 45 sec.
     5 x 4 x 4

1b) 3XME  Double Arm DB Snatches @ 55# – rest 45 sec.
     5 x 3 x 4

1c) 3X10 Good Mornings – very heavy, rest 45 sec.
     75 x 75 x 75

1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
     125 x 145 x 145

WOD 120814

Strength


1) 5X1 Back Squats @ 100% – rest 2 minutes.
     done at 275#

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.
     195 x 195 x 195

Today was light, might fit in some cardio later after work. Tomorrow will be first full day back to training.


Conditioning

Row 500m
15 KB Swings @ 55#
15 Pull Ups
15 Burpees
Row 500m

     6:22

Pull ups were a mess, no grip on the bar. Second row was tough, felt weak from bad nutrition.

Change Gears

After Identity Fest this past weekend, the social calendar is clear of any large events until competition day.

 Will fit in some rowing tomorrow, maybe some weights depending on how I feel. Recovery has been a bitch after this last show. 

WOD 120810

Strength

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec.
     Done @ 345

1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.
    Done @ 205

Notes: This percentage is based off the heaviest completed set from 120803.

Conditioning

100 Abmat Situps
75 Squats
50 Push Ups
25 Box Jumps @ 30"
     9:16

Midline

1) 4X10 UB GHD Situps – rest 60 sec.

Update

Past 6-8 days have been shit. 

Dull shoulder pain and OH mobility have been nagging. Bailed on two workouts after working a few sets, was doing more harm than good. Have been able to get a good session in, but not 2 days in a row. Resting through tomorrow afternoon and jumping back on the program for Fri and Sat.

WOD 120804

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
     175

2) 20 minutes to establish a 1RM Clean and Jerk.
     245

Strength

EMOM for 7 minutes:

3 HBBS @ 85% - 255#

Conditioning
4 Rounds
Run 200m
15 KB Swings @ 70#
15 Box Jumps @ 30"
15 C2B Pull Ups
     10:XX

Quick Sunday workout

WOD 120801

BB Gymnastics

1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
     155 F1 x 135 x 140 F1 x 140 x 140
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).
     205 x 205 x 215 x 215 x 225

Strength

1a) 3X8 Good Mornings – heavy, rest 45 sec.
     75 x 75 x 75
1b) 3X8 Reverse Hypers – heavy, rest 45 sec.
     Done

Shoulder issue coming out again

WOD 120731

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
     145 x 145 x 150 x 155 F x 155 F x 155 x 155

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
     185 x 185 x 195 F

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps)
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps)
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps)

Notes: Percentage is based off of 120515.  - 250#

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
     205 x 205 x 215 x 215 x 215

Shoulder issues, quit C&J after 3 reps

WOD 120727

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.
      215# + red bands

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.
     165 x 185 x 185 x 195 x 165

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups
     3 Rounds + 10 Pullups

 No incline bench available, flat bench done instead. Legs still sore from squats, pistols slowed me down