May 23rd, 2014

WOD

1. Work up to 1 RM Push Press

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets

5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

6. 3 x 10 reps of Back extensions

1.215

2. 42.5”

3. 2.2.2 @ 38”

4. 165 x 12 x 2. Plus red band.

5. 105 x 9 x 3.  Plus red band.

6.  3x10

May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

September 19th

WOD

1.    Work up to ‘technical’ 3RM for today on Front Squat, then stop and do one set with the same weight on back  squat.  Continue onward doing sets of back squat reps of 3 each until you reach a technical 3 RM back squat for today.

2. 7 sets of:

Slow snatch deadlift-split snatch-snatch balance (split)

1. 245#s x 3 (form break) front squat

265#s x 3 (left side of low back felt off)

Did 3x3 back squat at 245#s

2. 45-65-75-85-95-95-95

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

December 31st, 2012

Workout of the Day

A. Four sets of:

3-Position Snatch

(high hang, mid-thigh, floor)

Rest as needed

B. Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

C. Three sets for times:

Row 300 Meters

135/95 lb Squat Snatch x 7 reps

Rest 3 minutes

D. 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

A. 115#s, 135 (F), 125, 135 (Got high hang & mid-thigh, but failed on full snatch)

B. 205#s all 3 sets

Snatch form was off on A.  Stayed light on B and just really worked on technique/full extension on pulls

C. 3:00, 2:17, 2:19

First round I was still off and was a little all over the place.  The bar went up okay, just had trouble with getting under the bar quickly/timing.  Form started clicking the 2nd and 3rd round (for the first time in awhile on squat/full snatch).  All singles (need to push to get doubles w/135#s), but it felt really good

D. 5 x 205#s, 3 x 240, 2 x 275, 1 x 310, 1 x 320, 290/85% x 5

I was hoping for more on the max reps, I got 5 reps w/90% a few weeks ago, the last 3 sets felt really heavy today.

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.