June 10th, 2014

WOD

1. Work up to 1 RM Snatch (full)
2. Work up to 1 RM Hang Snatch

3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets

1. 175 lbs.
2. 175 lbs.

3. 105#s/60% plus purple bands (second hole up)

September 5th, 2013

WOD

1.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex

5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

July 11, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

10 Burpees

25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM

b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM

c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM

Hang = at pockets

Low Hang = below knee

Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats

6 x 4 Back Squats, across

1. 8 rounds + 9 burpees

2. Complete based on 185 1-RM (100, 110, 120 lbs.)

3. 6 x 4 w/275 lbs.

March 4th, 2013

Workout of the Day

A. Three sets, not for time, of:

Toes to Bar x 10-12 unbroken reps

Box Jump-Overs x 10 reps

(work on speed and efficiency)

Muscle-Ups x 3-8 unbroken reps

B. Four sets of:

Hang Snatch + Snatch

Rest 2-3 minutes

Build over the course of the four sets.

C. Four sets of:

Snatch x 1 rep

Rest as needed

Continue to build with singles for four attempts.

D. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Hang Snatch x 5 reps

Handstand Push-Ups x 10 reps

Double-Unders x 20 reps

E. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

(no significant pause at the top, just take the time to breath, brace and go)

Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

A. 12 x 3 T2Bs

10 x 3 Box jump-overs

No ring set up for muscle-ups

B. 115, 135, 145, 145

Full squat on hang and snatch

C. 155, 165(F), 165(F), 155

Split – had nothing here

D. I think I got 3 + 6 HSPUs?

Scaled to 95#s for hang snatch and 7 HSPUs per round.

Should probably have down 115 and 5 HSPUs.  Played around with the hang snatches after and got 115 x 5 power snatches.  Getting better at stringing these together.

E.

5 x 210

3 x245

2 x 280

1 x 315

Quit – back felt weak.  Skipped last two sets.

Did 2 x 10 back extensions 

November 28th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  In no more than 5 attempts, build to a heavy Muscle Snatch

C.   Five sets of:

Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

(from just above the knee)

Rest as needed

D.  Five sets of:

Power Clean + Push Jerk @ 75-85% of 1-RM C&J

Rest as needed

A. 275#x5-315x3-345x1-315x2x3

B. Worked up to 135 lbs.

C. 140-140(F)-140-145(F)-145 lbs.

D. 185-185-190-195-200 lbs.

Made an error and used my low bar back squat 1-RM for percentages vs. my high bar back squat 1-RM. Realized it after set #2, but went for the 3rd/1 rep set anyway.  Set a new HBBS 1-RM PR by 10#s.  Then I used that new 1-RM (345) as basis of the % for sets 4, 5 and 6.

Took a while to warm up on the snatches, but the clean & jerks felt okay.

November 5th, 2012

Workout of the Day

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

Hang Snatch + Snatch

(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.  Three sets of:

Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

Rest 45 seconds

Strict Handstand Push-Ups x 10-15 reps

(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)

Rest 45 seconds

C.  Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

D.  Every minute, on the minute, for 6 minutes:

20 Double-Unders

10 Toes to Bar

10 Double-Unders

A. 135 lbs.

B. 205x3x3 Snatch DLs

8x3 Strict HSPUs (4/4, 4/2/1/1, 3/1/1/1/1/1)

C. 250x5, 275x3, 315x1, 285x3x5

D. Made the first 4 rounds, but not rounds 5 & 6. T2Bs broke during the 5th, and I went over by about 10 seconds or so. I waited until next minute to start 6th round. Time was about the same, 1:05 to 1:00. T2Bs broken up again.

October 29th, 2012

Workout of the Day

A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

C. Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds

D. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

A)Based on 335 max high bar back squat

5x245 lbs

3x275 lbs

1x305 lbs

5x3x285 lbs

B) Complete @ 115 lbs.

C) 205 lbs.

HSPU 8,8,8 (broken up in 2s and 3s, HSPUs felt impossible today)

D) Pullups 18-17-20

Burpee 9-11-11

Could not get my butterfly kip working

October 19th, 2012

Workout of the Day

A.  Every two minutes, for a total of 20 minutes, complete:

Snatch x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.  Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 95-100%

* Set 6 – 1 rep @ 95-105%

* Set 7 – 2-3 reps @ 90%

Rest 2-3 minutes between sets

C.  Against a 12-minute running clock, complete the following:

2000 Meter Row

Burpees Over the Erg x Max Reps in Remaining Time

Please report two separate scores: Row Time + # of Burpees

A: 95, 115, 125, 135, 145, 155(F), 155, 160(F), 135, 135

Hang squat snatch, going to work from the hang primarily for a couple of weeks. 155 is a 5# PR I think for the hang snatch.

B: 220 lbs.×3 – 250×2 – 265x1 – 280x1 – 280(F) – 2890(F) – 265x1

C: 7:17/46 reps

Did the burpees 'erg-facing'.  Kept moving, but pretty slow on the burpees.  Not a surprise, but rowing was a little sucky after the front squats.

October 1st, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

Rest 2-3 minutes between sets

B.  Three sets of:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021

(use straps if you have them)

Rest 60-90 seconds

Strict Handstand Push-Ups x Max Reps (unbroken)

Rest 60-90 seconds

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

Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011

Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

A.  135, 135, 135, 155, 155(F on the hang), 155 lbs.

B.  Snatch Grip Rom Deadlift: 185#x5, 195x5, 205x4 

     Strict HSPUs: 6, 7,6

C.  Dips: 8x20#, 5x20#, 6x15#, 6x15#, 6x12.5, 6x12.5

     Weighted Sup, Pull-ups: 6x20#, 6x20#, 6x15#, 6x12.5#, 6x12.5, 6x12.5

A little whipped after competition Saturday, traveling and poor (celebratory) food intake.  HSPUs felt pretty good today.  Did them w/hands on plates and abmat between plates.

July 30th, 2012

Workout of the Day

A.  Six sets of:

2-Position Snatch

(high hang, then mid-thigh)

Rest 2 minutes between sets.

Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.

B.  Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%

* Set 8 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Three sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Weighted Chest-to-Bar Pull-Ups x 8 Reps

(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)

Rest 30 seconds

D.  For time:

20 Burpees

80 Double-Unders

15 Burpees

60 Double-Unders

10 Burpees

40 Double-Unders

5 Burpees

20 Double-Unders

A) 105, 115, 125, 140, 150(F), 150 (F, then ugly high hang and decent mid-hang)

High hang was the limiter for me today.

B) 90×5, 105×5, 120×5, 150×3, 145x3x3, 115×10

C)Dips: 10, 5/2/2/1, 4/2/2/2

strict C2B: 15#sx5, 5#sx7, no weight 4/4

D)Skipped double-under/burpee (still can’t do double-unders) and sub in a scaled for time version of ‘Ship’, which was today’s WOD at my gym. 5 rounds for time of:

7 x Squat cleans w/185 lbs.

8 x 36 inch burpee box jumps

Time: 19:12

July 23rd, 2012

Workout of the Day

A.  Six sets of:

3-Position Snatch

(floor, mid-thigh, then high hang)

Rest 2 minutes

Build over the course of the six sets to approximately 75-80% of your 1-RM Snatch.

B.  Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 55-65%

Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.  Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

D.  For time:

Row 500 Meters

50 Kettlebell Swings (32/24 kg)

30 Chest-to-Bar Pull-Ups

Row 500 Meters

A. 95, 115, 125, 135, 145, 150x2 (failed from high hang)

Mostly a grip thing on the last set

B. 95x5, 115x5, 125x5, 155x3, 150x2, 145x5, 115x10It has been sooo long since I have done a heavy strict press.  Totally overestimated my 1-RM thinking it would at least be what I had maxed out on at my strongest, 185#s.  Probably more like 170 to 175.

C. Dips: 10, 5/3/1/1, 4/2/2/2, 3/2/2/1/1/1Turned out pretty well the first 2 sets of dips, not so much on the 3rd and 4^th. The directions did not so you could not, so these ring dips were kipped.

Strict Chest to Bars: 3,2,4,4. Changed up grip each set. Palms away med, palms away wide, palms facing med, palms facing wide

D. 9:16. Went to fast on the 1st row and then crumpled a little on the KBS after getting the 1st 20 reps unbroken.  Got 5 C2Bs unbroken, then in bunches of 2-3 reps after that.  

May 7th, 2012

Workout of the Day

A.  Two sets for quality, not time, of:

Double-Unders x 40 reps

Box Jumps x 10 reps

(work on speed and efficiency)

Freestanding Handstand x 30-45 seconds

(accumulate time if sets are unbroken)

B.  Five sets of Front Squat

x 5 reps @ 60% of 1-RM

x 3 reps @ 80%

x 1 rep @ 90%

x 5 reps @ 75%

x 5-6 reps @ 80%

Rest 2 minutes between sets

C.  Five sets of 3-Position Snatch

(one from the floor, then the mid-hang, then the high hang)

Rest as needed

D. Five sets of Back Squat

x 5 reps @ 70%

x 3 reps @ 80%

x 1 rep @ 90%

x 10 reps @ 75%

Rest 2 minutes between sets

A. 2 rounds of:

6-7 butterflys pull-ups

10 box jumps (step down)

30 seconds accumulated fs handstands (took awhile at only 5-6 seconds at best)

No double-unders or full box jumps as I sprained something in my right foot about a week or so ago and it is still healing up.

B. 5×175,3×230, 1×260, 5×220, 6×230

Based on 290 1-RM

C. 115, 120, 125, 130, 135

All with a full squat

D. 260×5, 300×5, 340×1, 280×10

January 23rd, 2012

Workout of the Day

A.  Five sets of:

Hang Power Snatch x 3 reps

Rest as needed between sets.

B.  Five sets of:

Snatch Balance + Overhead Squat

(perform one snatch balance, stand tall and then perform an overhead squat)

Rest as needed between sets.

C.  Three sets for times of:

Muscle-Up x 3 reps

135/95 lb Overhead Squat x 6 reps

Toes to Bar x 12 reps

Walking Lunges with 55/35 lb DBs x 24 steps

Rest 4 minutes

A. 115, 130, 130, 130, 115

I started to bend my arms early, so I went back down in weight to attempt to fix that.

B. 115, 135, 155, 165, 165

C. 3:14, 2:26, 2:27

I used (2) 1.5/53# KBs for the walking lunges vs. 55# DBs.

Snatches felt a little off today. Overhead squats in part B and C felt great though, better than they ever have. Muscle-ups in part C were singles and took up a lot of the time each round, but I felt like I made progress on them today by keeping my arms more fully extended during the kip. Huge improvement between 1st & 2nd/3rd round was primarily due to improving the cycle time on muscle-ups. OHS and toes to bar were unbroken in all 3 rounds of part C.

Did 20 double-unders (weakness) between each of the sets for part A & B, shooting for a doable unbroken #. Thanks for the tip C.J. Martin!  Added up to a lot of reps, but did not take away from the rest of the workout.

November 21st, 2011

Warmed up with snatch practice:

Hang Squat Snatch 4 x 2

(95, 115, 135, 155 (F))

Squat Snatch 2 x 2

(155, 165 (F))

WOD:

20 minute AMRAP

-10 TGUs (R) w/1.5 pood

-10 TGUs (L) w/1.5 pood

-20 KB swings w/1.5 pood

-20 Box jumps, 24" box

-10 KB OHS (R) w/1.5 pood

-10 KB OHS (L) w/1.5 pood

-20 KB swings w/1.5 ppod

-20 Box jumps, 24" box

Score: 1 round + 4 TGUs (R)

Need LOTS of work on TGUs and KB OHS!

January 11th, 2011

WOD:

Hang Power Snatch 1-1-1-1-1-1-1

Worked up to a 155 power snatch, then remembered that it was 'hang' power snatches that I was supposed to be doing. Heaviest hang power snatch was either 145 or 130. Going with 130.

...then...

Jumping squats w/45#s (bar), as many reps as in 60 seconds as possible: 40 reps

15 unbroken push jerks: 95#