Thursday
Wednesday
WOD 120522
BB Gymnastics
5X2 Clean & Jerk @ 85% – rest 60-80 sec. (225#)
Notes:
I have had forearm pain since the end of regionals. It is not bad enough to where I cannot Snatch or C&J but it definitely makes it more difficult.
The sets got better as I progressed. First set was sloppy, the rest I dialed in the C&J. I squat cleaned each time since I have more problems with speed under the bar than I do with anything else.
Strength
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
1. 230#
2. 245#
3. 260#
4. 275#
Notes: Percentage is based off of last week’s 3RM (325#). I felt good the entire squat session. I definitely could have gone heavier each set.
Conditioning
“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
1. 4 + 1
2. 4 + 1
3. 4
4. 4
5. 3 + 10
Notes:
I felt slow the whole time. Legs were toast, shoulders tight, forearms tight, slow elbows on cleans. Tomorrow is a rest day. I have been trying to catch up with WODs I missed. Overall feel a bit run down, but I should feel good after one day off.
5X2 Clean & Jerk @ 85% – rest 60-80 sec. (225#)
Notes:
I have had forearm pain since the end of regionals. It is not bad enough to where I cannot Snatch or C&J but it definitely makes it more difficult.
The sets got better as I progressed. First set was sloppy, the rest I dialed in the C&J. I squat cleaned each time since I have more problems with speed under the bar than I do with anything else.
Strength
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
1. 230#
2. 245#
3. 260#
4. 275#
Notes: Percentage is based off of last week’s 3RM (325#). I felt good the entire squat session. I definitely could have gone heavier each set.
Conditioning
“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
1. 4 + 1
2. 4 + 1
3. 4
4. 4
5. 3 + 10
Notes:
I felt slow the whole time. Legs were toast, shoulders tight, forearms tight, slow elbows on cleans. Tomorrow is a rest day. I have been trying to catch up with WODs I missed. Overall feel a bit run down, but I should feel good after one day off.
Labels:
air squat,
back squat,
big chief,
clean and jerk,
power clean,
push up
Tuesday
WOD 120519:
BB Gymnastics
1) 12 minutes to establish a 1rm Snatch.
2a) 4X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Snatch Pulls – heaviest possible, rest 60 sec.
Conditioning
Run 800m
9 Back Squats @ 275/185#
18 DB Push Jerks @ 60/40#
Run 800m
7 Back Squats @ 275/185#
14 DB Push Jerks @ 60/40#
Run 800m
5 Back Squats @ 275/185#
10 DB Push Jerks @ 60/40#
For time.
BB Gymnastics:
1) 185# (Shoulders are shot from yesterday)
2a) 205#
2b) 215#
Conditioning:
17:53
1) 12 minutes to establish a 1rm Snatch.
2a) 4X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Snatch Pulls – heaviest possible, rest 60 sec.
Conditioning
Run 800m
9 Back Squats @ 275/185#
18 DB Push Jerks @ 60/40#
Run 800m
7 Back Squats @ 275/185#
14 DB Push Jerks @ 60/40#
Run 800m
5 Back Squats @ 275/185#
10 DB Push Jerks @ 60/40#
For time.
BB Gymnastics:
1) 185# (Shoulders are shot from yesterday)
2a) 205#
2b) 215#
Conditioning:
17:53
Labels:
800m run,
back squat,
push jerk,
snatch,
snatch grip push press,
snatch pull
Monday
WOD 120518:
WOD 120518:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
10 minute AMRAP of:
100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 32/24kg
BB Gymnastics
1) 235#
2) 190#
Strength
1a) 210# (Failed rep 5 on set 3)
1b) 4-3-5-4 (failed rep 6 strict HSPU set 2)
Conditioning
2 + carry + 5 MU + 1 KBS
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 32/24kg
BB Gymnastics
1) 235#
2) 190#
Strength
1a) 210# (Failed rep 5 on set 3)
1b) 4-3-5-4 (failed rep 6 strict HSPU set 2)
Conditioning
2 + carry + 5 MU + 1 KBS
Sunday
Sunday
WOD 120516:
BB Gymnastics1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO
Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.Strength
1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec. DEMO VIDEO
BB Gymnastics
1) 105#
Note(s): Worked on speed and efficiency
1a) None (forearm pain in left arm)
1b) 115#
Saturday
Make Up
WOD 120515:
BB Gymnastics5X2 Clean & Jerk @ 80% – rest 60-80 sec.
Strength
15 minutes to establish a 3RM Back Squat.
Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.Not enough time for second part of conditioning
BBG
215#
S
325#
Failed rep 3 @ 335#
C
Tabata:
Max Strict: 10
Max Kipping: 13
Low Strict: 4
Low Kipping: 7
Labels:
back squat,
clean and jerk,
pull up,
strict pull up,
tabata
Friday
Thursday
Make Up WOD
BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
BBG
1) 175#
2a) 235#
2b) 180#
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
BBG
1) 175#
2a) 235#
2b) 180#
Wednesday
20120516
BB Gymnastics
1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.
Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)
BBG
1) 250
2a) 205
2b) 275
S
1) 235 x 18
1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.
Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
BBG
1) 250
2a) 205
2b) 275
S
1) 235 x 18
Labels:
back squat,
clean pull,
power clean,
push jerk,
push press
Tuesday
20120515
BB Gymnastics
1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 1 Snatch @ 90%
3) 1 Snatch @ 95%
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.
1) 175
2) 185
3) 195
1a) 205
1b) 9, (Fail at 5, 5 kipping), 4, 6
1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 1 Snatch @ 90%
3) 1 Snatch @ 95%
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.
1) 175
2) 185
3) 195
1a) 205
1b) 9, (Fail at 5, 5 kipping), 4, 6
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