December 20th, 2013

WOD

*December 19th WOD from BB Shrugged

1. Power Snatch ( 2 @ 60%, 2 @ 65%, 3 x 2 @ 70%)

2. Clean (3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%)

3. Snatch High Pull (4 x 4 @ 80%)

4. Front Squat ( 4RM, 4 x 4 @ 90% of 4RM)

5. Accumulate 3 min per side, Side Bridge

1. 3x2x135 lbs

2. 2x3x175 lbs.

3. 4x4x145 lbs.

4. Back and hamstrongs cramped up when I started getting to heavy weights?

Did 3 sets of 5 front squats w/a 5 second pause at the bottom and an explosive up

135, 155, 155 lbs.

5. Complete (and tough)

July 1st, 2013

Workout of the Day

1.  3 Pos. Snatch

(1) Pockets

(2) Knees

(3) Mid Shin, but off the ground

pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat

4 x 6 across

3.  5RFT:

250m Row

10 Cleans, 135/95

1. 125 lbs.

2. 255 lbs. across

3. 8:51 power cleans

Metcon was brutal towards the end.  Good one!

March 1st, 2013

Workout of the Day

A. Five sets of:

Front Squat x 1 rep

* Set 1 – 70%

* Set 2 – 80%

* Set 3 – 90%

* Set 4 – 95%

* Set 5 – 95+%

Rest as needed

B. Take 15-20 minutes to build to a heavy Clean & Jerk

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C. For time:

5 Cleans (245/155 lbs)

20 Burpees Over the Barbell

10 Cleans (195/125 lbs)

15 Burpees Over the Barbell

15 Cleans (145/95 lbs)

10 Burpees Over the Barbell

20 Cleans (95/65 lbs)

5 Burpees Over the Barbell

Guys will use a barbell with eight 25 lb plates. Ladies will have a 15 kg barbell with eight 15 lb plates. Strip a plate from each side after you finish the set for that given weight.

You may either full or power clean the weight.

A. 215/245/275/285/285

Felt heavy today. I am sure it was partially because I am working off new 1RM

B. 205 lbs.

Weights felt heavy today. Stayed pretty light and worked on form

C. 10:51

Scaled first round to 225 lbs. The rest as Rx’d. Squat cleaned the first round and power cleaned the rest.

January 30th, 2013

Workout of the Day

A. Three sets, not for time, of:

Double-Unders x 40-50 reps

Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

L-Sit x 30-40 seconds

B. Five sets of:

Power Clean + Hang Clean + Clean

Rest as needed

C. Three sets for max reps of:

30 seconds of Power Cleans

90 seconds of Rest

* Set 1 – 205 lbs. 165 - 80%...185 - 90%

* Set 2 – 185 lbs. 155 - 80%...165 - 90%

* Set 3 – 165 lbs. 135 - 80%...155 - 90%

D. Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

* Set 5 – 5 reps @ 85%

* Set 6 – 4 reps @ 85%

* Set 7 – 3 reps @ 85%

* Set 8 – 2 reps @ 85%

* Set 9 – 1 rep @ 85%

Rest exactly 60 seconds between sets.

A. Double Unders: 3×45 cumulative

2 x 12 Butterfly Pull-ups, 1 x 12 C2Bs (can’t butterfly C2Bs yet)

L-sits: 3 X 10/10/10

B. 145, 165, 185, 205 (F@hang), 195 (F@hang).

Got 195 in the hang a minute later. Stayed pretty light. Still getting my speed back.

C. Scaled to 90% of Rx’d

185#: 7 reps

165#: 9 reps

155#: 10 reps

D. Done Based off 310 lbs., 90% of my 1 RM

Feeling better each day, but not ready to go real heavy. Going to stay at 80% to 90% of Rx’d load and may do a few extra low volume and/or recovery days for the 2 weeks or so.

January 4th, 2012

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Double-Unders x 40-50 reps

Toes to Bar x 10-12 reps

B. Every minute, on the minute, for 12 minutes:

Front Squat x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 95%, 95%

C. Every minute, on the minute, for 10 minutes:

Clean x 1 rep

Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 90%, 90%, 95%

D.

Three rounds for time of:

15 Thrusters (95/65 lb)

15 Pull-Ups

Rest exactly 4 minutes, and then . . .

15 Burpees Over the Barbell

15 Pull-Ups

A. Muscle-ups: 3 singles x 3 (got my first no false grip muscle-up)

DUs: 32/8, 25/15, 47/3

T2Bs: 3x10

B. 165, 175, 190, 205, 220, 220, 230, 230, 245, 245, 260, 260 (Based on 275 lb 1-RM). Felt pretty good

C. 150, 160, 175, 185, 200, 200, 225, 225, 225, 235 (Based on 250 lb. 1-RM). Did 90% 3 times, skipped 85% by accident

D. 4:29 – Unbroken 1st round but broke up thrusters more than I should have on 2nd & 3rd

1:33 for one round of burpees (I did bar facing) and thrusters.  While I was not sure, I was probably 70/30% that it was meant to be 3 rounds.  Kind of took the easy route because I was a little beat after B & C.  I feel shame.

January 1st, 2013

Workout of the Day

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x 6-18 reps

(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)

L-Sit x 30-45 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Every minute, on the minute, for 5 minutes:

275/185 lb Deadlift x 6 reps

Chest-to-Bar Pull-Ups x 12 reps

D. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

A. 3-8-20

3-5/1-20

3-3/3-13/11

B. 165 lbs., 195, 205 (F), 205 (F on full clean), 205.

C. Did 12 C2Bs the first round and only 8 the other 4 rounds. Did not get all 8 C2Bs the 4th round. Finished up that round and waited until the next full minute before starting 5th round.

D. 8:16 with 20 lb. med ball

Main goal was to go unbroken. Only broke once during kettle bell swings (15/15) on the 3rd round. T2Bs felt really good

December 5th, 2012

Workout of the Day

A.  Front Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 2 reps @ 80%

* Set 3 – 1 rep @ 85-90%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep @ 90-100%

* Set 6 – 1 rep @ 90-100%

Rest 2-3 minutes between sets

B.  Five sets of:

Clean x 1 rep @ 90%

Rest 3 minutes

C.  Three sets of:

Dead-Stop Front Squat x 3 reps @ 75-80%

Rest 3 minutes

(If you don’t have a power rack, safety bars, or blocks to set the weight on, perform pause front squats with a 2 second pause at the bottom.)

D.  Three sets of:

Row 350 Meters

15 Toes to Bar

20 Kettlebell Swings (32/24 kgs)

Rest 2 minutes

A: 3x195, 2x220, 1x235, 255, 265, 265

B: 225 (90%) all 5 sets. 

Failed once, but made it up.  Pulls felt strong, but had trouble getting under the bar today.  Felt good to clean heavy, even after front squats

C: 205, 215, 220 (2 second pause)

D: 2:40, 2:50, 3:00

T2Bs and KBS felt tough today. 

T2B: 15, 10/5, 10/5 - KBS: 20, 20, 10/10

November 23rd, 2012

Workout of the Day

A. Six sets of:

Clean + 2 Front Squats

Rest 2-3 minutes

Aim to keep all sets at or over 85% of your 1-RM Clean.

B. Three sets of:

Clean Pulls x 1.1.1 @ 100% of 1-RM Clean

Rest 2-3 minutes

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)

10 Toes to Bar

D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:

5 Ground to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)

A) 205-205-210-215-215-215

B) 255

C) :42, :40, :38, 40, 44

All unbroken except for last set of T2Bs, 8/2. My grip just started to die during the 4th and 5th round

D) :44, :50, :58, 1:05, 1:03

I did not even think to use a snatch vs. a ‘grace’ TnG clean and jerk. Dumb! The clean & jerks were unbroken and I am not sure it would have made a big difference on time, because the box jumps got me during the 3rd, 4th, and 5th rounds. Much, much better than a year ago on these (thanks CJ), but still more work for me to do on box jumps.

November 2nd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Box Jumps x 10-12 reps

(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)

Unbroken Pistols x 4-6 reps each leg

Unbroken Toes to Bar x 10-12 reps

B.  Back Squat

*Set 1 – 5 reps @ 70-75%....235 to 250

*Set 2 – 3 reps @ 80-85%....270 to 285

*Sets 3-5 – 1 rep @ 90-95%....300 to 320

Rest 2 minutes between sets.

C.  Every minute, on the minute, for 20 minutes:

Hang Clean + Clean

Minutes:

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 to 225

D.  Three sets of:

Weighted Hip Extensions x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 6-8 reps @ 3010

Rest 60 seconds

A.  12/12/12 (20” inch to practice ‘bounding’)

4/4/6 (pistols really wobbly. Lack of practice = lack of balance for me)

12/12/12 (felt good)

B.  Back Squat

5x235, 275 x3, 1x305, 1x315, 1x325

C.  1-RM 250 Clean

1-2 @ 50% of 1-RM Clean…125

3-4 @ 60%....150

5-8 @ 70%....175

9-12 @ 75%....185

13-16 @ 80%....200

17-20 @ 85-90%....210 , 210 (PR),215 (PR), 215)

Hang power/power cleans minutes 1-10.  Hang Squat/squat clean minutes 11-20

Finally feeling like I am making some real progress on my hang cleans and snatches thanks to programming and coaching received at the CF Invictus athlete’s camp.  Thanks!!!

D.  Weighted Hip Extensions:15x6, 10x6, 10x6

Strict Toes to Bar: 6, 6, 4/1/1 (Hard!)

October 26th, 2012

Workout of the Day

A.  Take 15-20 minutes to build to today’s 1-RM Snatch

B.  Take 15 minutes to build to today’s 1-RM Clean

C.  Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4-8 – 1 rep @ 95-105%

Rest 2-3 minutes between sets

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

A. 165 lbs. (power clean, failed a couple times trying to squat clean the same weight)

B. 225 lbs.

C. 220x3, 250x2, 265x1, 275x1, 275(F), 265, 265, 265 lbs.

D. 6, 8, 8

Snatch and clean felt off today, really struggling with these the last few months at 90% or better load.  Front squat felt better today than they have in a while.  GH Raises felt much easier than normal, probably an indirect sign that I was not loading up my hamstrings properly on the snatches anc cleans.

August 6th, 2012

Workout of the Day

A.  Eight sets of:

Clean x 1.1.1

(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)

Rest 90-120 seconds

Strict Overhead Press x 3-4 reps

(complete all sets with between 80-90% of your 1-RM)

Rest 90-120 seconds

B.  One set of:

Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.  Six sets of:

Row 300 Meters

10 Burpees

5 Man-Makers (55/35 lb DBs)

Rest 3 minutes

A: 205 lbs for the (squat) cleans

135 lbs. x 3 strict press

(went a little light on both, feeling Friday and Saturday's WODs)

B: 115 lbs.

C: Used a pair of 45# DBs for MMs(no 55#ers available)

2:29

2:47

3:04

3:17

3:17

3:10

July 31st, 2012

Workout of the Day

A.  Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
Roll to Candlestick x 10 reps

B.  Every minute, on the minute, for 9 minutes:
Clean x 3 reps

Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM

C.  Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

D.  Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps

A.  TTB: 15/12/12

Pistols: 4 each leg x3 (weighted pistols were not happening today)

roll to candlestick: 10 reps x 3

B.Minutes 1-3 80%= 195#

Minutes 4-6 85%= 205#

Minutes 7-9 90%= 215#

Squat cleans. Could not go unbroken, did 3 singles each minute. These were brutal today after yesterday's workout

C. Back Squat

5@80%=305#

3@85%=325#

1@90%=340#

4×8@72%=275#

D. Skipped, will try to make up tomorrow.

My legs were done after the squat cleans. Did not do my back squats until later on in the afternoon.

July 24th, 2012

Workout of the Day

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps

Double-Unders x 40 unbroken reps

Roll to Candlestick x 10 reps

B. Every minute, on the minute, for 12 minutes:

Clean x 2 reps

Minutes 1-4 = 80% of 1-RM

Minutes 5-8 = 85% of 1-RM

Minutes 9-12 = 90% of 1-RM

C. Five sets for max reps of:

20 seconds of Clean & Jerk (135/95 lbs)

10 seconds of Overhead Barbell Hold (135/95 lbs)

Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D. Six sets of:

Back Squat

* Set 1 – 5 reps @ 80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 10 reps @ 65-75%

Rest exactly 2 minutes between sets.

(Pro-tip – don’t get too greedy here . . . those 2 minutes go by pretty quickly.)

A.) Toes to bar: 15/13/2

Double-unders: skipped

Roll to canlestick: 10/10/10

B.) 205#, 215#, 225#

Did these as power cleans vs. full/squat cleans. I copied and printed the workout off right after it was posted and did not see the follow up info.

C.) 6,3,3,3,3. Tougher than I thought it would be.

D.) 305#, 325#, 340#, 255# for 3 sets of 10 (1-RM = 380 lbs)

July 20th, 2012

Workout of the Day

A.  In 8-10 attempts or less, find your 1-RM Snatch

Rest as needed between attempts.

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

B.  In 8-10 attempts or less, find your 1-RM Clean

Rest as needed between attempts.

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power clean.)

C.  Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

***Emphasis on form, do not allow your back to round***

185 lb Squat Snatch (matched PR)

250 lb Squat Clean (PR)

385 lb 3-RM deadlift (under PR, but not sure how perfect that last 3-RM was)

Matched my PR on squat snatch and squat clean, which I have not been able to do in a while, I was wiped out by the time I got to the deadlifts.  There was 0% go juice in my posterior chain.