WOD 120623:

WOD 120623:
https://vimeo.com/44907021

BB Gymnastics

1) 7X1 Snatch off High Blocks 153-163-168 (Fail) - 163-163-163-163

I feel better on the snatches, I really concentrated on getting full extension and not jumping forward.  I think I did better today.
2) 7X1 Clean off High Blocks 196-206-216-226-231-231-236

Cleans felt good today. I think I could have gone heavier faster but I wanted to make sure I did as perfect as reps as I could.  The last one felt the best.

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

    Notes: 264-274-279-284-289-294-299

Conditioning

“Beat the Coach 1.2″

Compare to: 120124

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

    Notes: Did 3 sets at 225# then went to 203# for the remainder of the workout.  225# got really heavy really fast.  203# ended up being a challenging but doable weight.

WOD 120622:

WOD 120622:

 https://vimeo.com/44905509

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.
Notes: 175 - 185 - 195 - 205 - 210.

Jerks felt okay today. I still think I can get more distance between my feet. Other than that I felt descent.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: Used 250# for DL.

1b) 5X5 Split Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: 115-125-125-125-125. Split shoulder presses were different, and got hard to stabilize towards the later reps of each set.

Conditioning
I didn't have time for conditioning today.

WOD 120620:

WOD 120620:

https://vimeo.com/44700844
BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec

Notes:  HHS @ 155#, 3SSP @ 180#.  I felt better today on the Snatch.  I felt like I was not jumping forward as much.  Unfortunately my phone died but I managed to get my first few lifts.  I felt better the deeper I go into today's session.  My third pull could be more aggressive.  Snatch Pulls felt okay, it definitely made the 10x2 snatches harder with only :45 rest time. 

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
1a) 6+3, 5+3, 4+3, 4+3 (It was hard to get into a rhythm) used 2x 20kg competition plates stacked.  Today was the most strict deficit HSPU I have ever done.
1b) All sets at 45#
1c) 75# (first time doing these. I will go heavier next time)

WOD 120619:

WOD 120619:

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.

    Notes: I am still jumping forward.  I noticed I am throwing my hips into the bar rather than jumping straight up.  Basically the same problems I am having with the snatch (just something I need to focus on).  Used 200# for all sets.

Strength

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

    Notes: BS felt good today.  3 sets at 235#, 2 sets at 252#.  I am feeling a lot stronger with the LBBS finally.

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec.

    Notes: PP @ 195#, FS @ 220#

    Push Press is 10# heavier than last week and FS is 15# heavier.  I felt better today than I did last week.  Push Press and FS loading were perfect for today. 

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

5:39

I was running short on time so I just scaled to a 300# barbell. 

Rest Day

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. 

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

WOD 120518:

WOD 120518:
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

WOD 120516:

BB Gymnastics
1) 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#

Make Up

WOD 120515:

BB Gymnastics
5X2 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

Rest Day

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#

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.)

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 

20120515

BB Gymnastics


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

WOD 120427:

"Amanda"
9-7-5
Muscle Up
Squat Snatch (135)

Rest 30:00

1x20 Back Squat

A.  5:05 (PR)
B.  235 x 15

Rest Day

rest

120425

BB Gymnastics
10 minutes to establish a 1RM Power Snatch.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

Rest 4+ hours

3 rounds for time of:
7 Hang Power Cleans (205)
14 C2B Pullups
21 Box Jumps 24″


BBG
185#

S
185 / red

C
4 + 57

G3C
8:23

WOD 120424

BB Gymnastics
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning
Teams of 4 (2 Men, 2 Women)
For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)

Rest 30:00

Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups

Outlaw Make Up

BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

Strength
1) 1X20 Back Squat
 Conditioning (2 parts)
Part 1-
3 rounds for time of:
21 11′ Wall Balls 20/14#
21 T2B
-Then (no rest)-
10 minute AMRAP of:
3 Deadlifts 345/225#
3 Rope Climbs
30′ DB Farmer Carry 100/70#

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.

BB Gymnastics
completed

Strength
1x20 @ 225#

Conditioning
Part 1) 7:35
Part 2) 3 + 5

Regional Event #4 (Team)

Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)