May 20th, 2014

WOD

1. Work up to 1RM Back squat

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3. Work up to a 5 RM chin pull-up

4. Work up to a max set of 5 reps of weighted dips

5. 3 x 5 of good mornings

1. 325 x 1

2. 105 x 9 x 3 explosive (plus red bands)

3. 58 lbs. x 5

4. 49 lbs. X 5

5. 135 x 3 x 5

October 24th, 2012

Workout of the Day 

A.  Four sets of:

Jerk Balance x 3 reps

Rest as needed

This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.

(Thanks to Catalyst Athletics for the excellent Jerk Balance demo video.)

B.  Six to eight sets of:

Split Jerk x 1 rep @ 80-90%

Rest as needed

C.  Three sets of:

Muscle-Ups x Max Unbroken Reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Weighted Stationary Dips x 5 reps

Rest 30 seconds

Stationary Dips (Bodyweight Only) x Max Unbroken Reps

Rest 30 seconds

Row 500 Meters @ 85-90% pace

(work on speed start, followed by perfect mechanics)

Rest 2-3 minutes

A) 95 x 3 x 4

B) 185 – 185 – 185 – 185 – 195 - 205

C) 5 (singles)-5x20#-5x20#-10-1:35.
5 (singles)-5x20#-5x20#-11-1:39.
5 (singles)-5x20#-5x20#-5-1:40.

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.

September 21st, 2012

Workout of the Day

A.  For time:

185 pound Clean and jerk, 30 reps

B.  Five sets of:

Close-Grip Bench Press x 5-6 reps

Rest 90 seconds

Toes to Bar x 12-15 reps

(keep these quick and unbroken)

Rest 90 seconds

C.  Three sets of:

Weighted Dips (Stationary) x 8-10 reps @ 20X2

(hold for two seconds at the top)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

A. For time:

185 pound Clean and jerk, 30 reps

Time: 5:59

B. Close-Grip Bench: 185×6, 205×6, 225×5(a little ugly), 215×5, 215×5

T2Bs unbroken: 15, 15, 15(started to lose some speed), 12, 9(lost speed and kip rhythm)

C. Tempo Dips: 10#sx10, 20#sx8, 20#x8

GHDs: 20, 20, 20(last 5 reps were pretty slow, pretty quick pace on the prior sets)

Sorry about deviating from the program. The 30 C&Js w/185s came up on the main site and in our gym recently and I just really wanted to test myself on it. Huge progress on a heavier weight WOD like that between when I started following the competitor’s blog late last year and now. Thanks CJ Martin!