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)

December 10th, 2012

Workout of the Day

A.  Five sets of:

Muscle Snatch x 1 rep

Rest as needed

B.  Take 15-20 minutes to build to a heavy Snatch

(let feel dictate, “heavy” doesn't need to mean “1-RM” – just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics)

C.  Three sets of:

Snatch Pulls x 3 reps @ 100% of 1-RM Snatch

Rest 2-3 minutes 

D.  For time:

50 Kettlebell Swings (24/16 kg)

25 Chest-to-Bar Pull-Ups

40 Kettlebell Swings

20 Chest-to-Bar Pull-Ups

30 Kettlebell Swings

15 Chest-to-Bar Pull-Ups

A. 105, 115, 135, 135, 135

B. 165

C. 185x3x3

D. 11:58

Zero motivation today.  I had to force myself to work.  I was hoping to kill the snatch, but I was not feeling it today (I got 175 Saturday).  I did get the first 50 reps unbroken on the kettle bell snatches, small victory over my normal weeniness there.  Chest to bars were tough!

October 31st, 2012

Workout of the Day

A.  Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4-8 – 5 reps @ 75-80%

Rest 2 minutes between sets.

B.  Five sets of:

Muscle Snatch x 1 rep

(build to heavy muscle snatch over the course of the five sets)

Rest 30 seconds

Stationary Dips x 15-20 reps

(add weight if you can make all 20 reps at bodyweight)

Rest 30 seconds

C.  Three sets of:

Snatch Pull x 3 reps @ 100% of 1-RM Snatch

Rest 45 seconds

GHD Sit-Ups x 15-20 reps

Rest 45 seconds

A) 195×5, 220×3, 250×1. 205x5, 205x5, 205x5, 215x5, 220x5

Hardest part was keeping a good rack position.  My shoulders are pretty tight this week.

Based on 275 1-RM.  This felt about right.

B) Muscle snatch 95, 115, ,135, 135, 135

Dips 15,15,15, 15, 15

Strict dips sets 1-3 and unbroken.  Then kipping dips broken up the last 2 sets. 13/2 4th and 8/3/2/2 on the 5th set

C) 185 pulls/ 3 x 20 GHDs

August 24th, 2012

Workout of the Day

A. Just one set, not for time, of:

Bridge-Ups x 1.1.1

(hold for 10 seconds, rest for 10 seconds)

20/15 kg Sots Press x 6-8 reps

(doesn’t need to be heavy)

Double-Unders x 50 reps

Scapular Wall Slides x 8-10 reps @ 3131

Tall Box Jumps x 6-8 reps

(build jump to roughly 85% of max effort height and step down between each jump)

B.  Every two minutes, for a total of 20 minutes (10 sets), perform:

Snatch x 1 rep

Build over the course of the 10 sets – e.g., 65% of 1-RM, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 100+%, 100+%

C.  Three sets of:

Snatch Pull x 1.1.1 @ today’s heaviest snatch

(focus on mechanics and speed on the barbell)

Rest 2-3 minutes

D.  Front Squat

* Set 1 – 5 reps @ 70-75% of 1-RM…195 to 210

* Set 2 – 5 reps @ 75-80%...…210 to 225

* Set 3 – 5 reps @ 80-85%…225 to 240

* Set 4 – 4 reps @ 85-90%…240 to 250

* Set 5 – 3 reps @ 90-95%…250 to 265

* Set 6 – 2 reps @ 95-97%…265 to 270

Rest 2 minutes between sets.

A. Bridge-Ups - Done

20kg Sots Press x 8 reps

Double-Unders x 50 reps

Scapular Wall Slides x 10 reps @ 3131

Tall Box Jumps x 8 reps @ 41 inches

B. Full/squat snatch

120 lbs., 130, 140, 150 (F once, then got it), 160, 165, 170 (F once, then got it) 185, 190 (F), 190 (F)

Hit my PR weight, which I have not hit in a while.  Happy with that.  I got up and under 190 lbs. each attempt, just not with the bar in right spot and/or with soft arms/elbows.

C. 190 lbs.

D. 195 lbs. x 5, 215 x 5, 225 x 5, 245 x 4, 255 x 3, 275 x 1

Darn it! I did not look at the workout out notes again after I figure out my weights.  I did not even attempt 2 reps on set 6, thought it was 1 rep.