12/31/12 PM

PM
CONDITIONING
5min AMRAP of:
10 UB Deadlift @ 225
10 HSPU
20 Double-unders
R: 3+2 hspu

Rest 5min

5min AMRAP of:
8 KB Swings @ 72
8 Ring Dips
20cal Row
R: 2+15cal

Rest 5min

5min AMRAP of:
6 DB Snatch @ 60
6 Clapping Push-ups (feet on 45# plate)
4 x 15m Shuttle Run
R: 5

12/31/12

AM
OLYMPIC
A. 2 Stop Clean Deadlift – 4 x 3 (50-65% of clean 1RM); stop below knee/power position
135, 145, 155, 165

B. Clean From Blocks (above knee) - 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
146, 175, 195

STRENGTH
C1. GHD Sit-up – 4 x 15; rest 20 seconds
C2. Weighted Pull-up – 4 x 5; rest 60 seconds
80x1(4), 62x3

12/29/12

Saturday Team WOD

In teams of three, each team member will work at one of the three stations until rest / rotation is called. All team members will complete each of the three stations.

2 minute rest between stations as we rotate

Station #1 - 5 min AMRAP
- 5 burpee pull-up
-10 wallball (20/14)
4+5

Station #2 - 5 min AMRAP
- 10 Thruster (75/55)
- 20 Double Under (60 singles)
R: 5+7

Station #3 - 5 min AMRAP
-30m Bear Crawl
-10 Box Jump (24/20)
R: 6

Max effort Strict Muscle Up:
3

Body Composition:
See chart
Body fat: 7.2% (3 site)

12/27/12

1 hr mobility

3x800m run at 60-70%

3:20, 3:15, 3:08

12/24/12

Latta Left Loop

12/22/12

OLYMPIC

Hang Power Clean - 10 x 3 @ 72% of HPC; every 30 seconds
190

Push Jerk - 10 x 3 @ 72% of P.Jerk; every 30 seconds
155

STRENGTH

Banded Deadlift - 6 x 3 @ (BB Weight = 50% of Clean + black bands); every 60 seconds
135 + bands

CONDITIONING

12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Power Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 T2B
9 Wall Ball 30
10 C2B Pullups
11 HSPU
12 Front Squats @ 135 (no racks)

Time: 34:33

12/21/12

OLYMPIC

1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185


3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135

STRENGTH


Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185



CONDITIONING

Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69

Rest 5min

Airdyne - 10min @ Z1

Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.

Gratitude HD - Moving Art™

Rest Day

Recovery mobility

12/19/12

OLYMPIC

Behind the Neck Jerk - 3 x 1 135
1-185
3-165
1-205
2-185
1-225
2-205
1-245(fail)

STRENGTH

Pendlay Row - 3 x 8 22x1 (work to heavy)
135
CONDITIONING (A)

Muscle-up - 5 x 4 - every minute

CONDITIONING (B)

50 ring dips

5 minutes ME HR push ups
Total: 85

Rest 2 min

ME bent row w 135: 27

12/18/12

Squat snatch: 12x3@56% every 30 sec
105

Snatch balance: 4x3 moderate
135,155,155,185(2)

Snatch pull: 4x5 100% snatch max
190

CONDITIONING

4 rounds:
250m row
10 thrusters 75
15 Burpees
10 thrusters 75
250m row
Rest 5 min btw rounds

R1: 3:27
R2: 3:38
R3: 3:39
R4: 3:52

12/17/12 PM

Airdyne 4 x 1min for MAX CAL, rest 5minutes
R1: 51
R2: 39
R3: 29
R4: 37

12/17/12

OLYMPIC

Snatch - 3 x 2 (build to heavy), 3 x 2 (work at heavy)
135,155,175
175(1),175,175(1)

Clean + Clean & Jerk - 3 x 1 + 1 (build to heavy), 3 x 1 + 1 (work at heavy)
185,205,225(fail jerk)
215,215,215(fail jerk)

STRENGTH

HB Back Squat - 3 x 5, 2 x 3, 1 x 1 (build to heavy)
215,225,235,255,275,305(fail)

CONDITIONING

8min AMRAP of:

30 Double-unders

15 Wall Ball @ 30#

R: 6+5

12/15/12 Forced Rest

Dr. Daniel Dock continuing education course.

12/14/12

CORE
GHD Sit-up - 3 x 10
GH Raise - 3 x 10
2 x Maxrep t2b
24, 22

OLYMPIC
Rack Jerk - 1 x 5 (60%), 1 x 3 (65%), 1 x 1 (70%), 1 x 5 (65%), 1 x 3 (70%), 1 x 1 (75%), 1 x 3 (75%), 1 x 1 (84%)
150, 160, 170, 160, 170, 185, 185, 205

Push Press - 1 x MaxRep @ 155 - 14

STRENGTH
Front Squat - 5 x 5 (build to moderate - this should not be a 5RM)
185, 195, 205, 205, 205

Good Morning - 3 x 5 (moderate) 100

CONDITIONING
8min AMRAP - work at ~85%
8 KB Snatch (each arm) @ 53#
8 T2B
16 Push-ups, feet elevated on 45# plate
Rounds: 4+3 t2b

12/12/12 Birthday WOD

Isabel
Time: 4:21

12/11/12 PM

EMOM for 10min
7 HSPU (15# plate deficit)
8 KB Swing @ 62
5 full rounds at 15#
5 rounds no defiicit, hspu were 2,5,3,4,5, full KBS

12/11/12 AM

OLYMPIC
Power Clean + Hang Squat Clean - 5 x 1 + 2 (work to heavy)
165, 185,205,225,235(fail)


Jerk - 3-5 x 1 (65%), 3 x 1 (work to heavy)
135x3, 3x165x1, 205,235,255(fail)

Work at 65% until technique feels sharp then work up to heavy in 3 sets

STRENGTH
Strict Press - 3 x 8 (72%) 135

CONDITIONING
3 Rounds
250m Row
6 Hang Clean & Jerk @ 155
8 Burpees
10 Box Overs
250m Row
Rest 5min

R1: 3:21
Dropped to 135 C & J for last 2 sets
R2: 3:17
R3: 3:33

12/10/12

OLYMPIC
Every 30 seconds complete 1 Power Snatch. Start with 55% and increase weight by 20# every-other set. The ladder stops when you cannot complete a Power Snatch in the 30 second window. (e.g. Complete 2 reps at 55%, add 20# complete 2 reps, add 20# complete 2 reps...)
95,115,135,155,175

STRENGH
Squat 5 x 2 (work to heavy) 235,255,275,295,295

Kang Squat 3 x 3 (light)
95,115,115

CONDITIONING
4 Rounds of:
30 Double Unders
10 OHS @ 135
5 Muscle-up
Time: 12:48

12/9/12 rest day

Day with The Kid

12/7/12

Core - GHD Complex 3 x 10
Ghd
Gh raise
Back extension

OLYMPIC
Every 30 seconds complete:
5 x 2 Power Cleans + 2 Power Clean & Jerk (50%) 135
5 x 2 Power Cleans + 1 Power Clean & Jerk (62%) 165
5 x 2 Power Cleans (72%) 195
5 x 1 Power Cleans (78%) 205
Rest 30 seconds after completing all reps at each weight

STRENGTH
Push Press 1 x 8 (62%) 135
2 x 5 (70%) 155
2 x 3 (78%) 175

Front Squat 4 x 5 (work to heavy)
175, 195, 205, 225 (4)

CONDITIONING
EMOM for 10min:
6 Hang Cleans @ 135
6 Clapping Push-ups

Avg: 18 sec

12/6/12

Rest day

12/5/12 Fran

AM
Through warm-up including general warm-up, mobility, and light thrusters

CONDITIONING
"Fran"
21-15-9 Rep Rounds of:
95lb Thruster
Pull-up
Time: 3:01
PR by 33 seconds
Broke after 5/9 pull up, did 6&7, drop,8, drop, 9

RECOVERY
Run/Row/Airdyne at Z1 for 20-25min
10 min z1 air dyne

12/4/12 PM

6 min EMOM:
12 t2b
DUs for rest of minute

Unbroken t2b all but last round, that was 7,2,3

12/4/12 AM

OLYMPIC
Snatch 3 x 3 (70%) - 135
2 x 2 (80%) - 155
2 x 1 (92%) - 175

3 Position Snatch Pull 5 x 1 (70%) - 135

focus on: "HIPS & SHOULDERS RISING TOGETHER"

STRENGTH
Back Squat 5 x 3 (work to a heavy triple)
185, 225, 245, 255, 265


CONDITIONING - Record time for every round
3 Rounds of:u
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min

R1: 4:00
R2: 4:26
R3:

12/3/12 PM

500m row: 1:27

For time:
15 GHD Sit-ups
9 Muscle-ups
12 GHD Sit-ups
6 Muscle-ups
9 GHD Sit-ups
3 Muscle-ups
Time: 3:43

12/3/12 AM

OLYMPIC
Jerk 4 x 2 (60%) - 145
3 x 1 (work to heavy) - 195, 215, 235, 255 (3 fails)

STRENGTH - as a superset
Bench 5 x 5 (heavy) - 225
Pendlay Row 5 x 5 (heavy) - 195

CONDITIONING
6 Rds for time:
10 Push Press @ 115
10 Box Jump @ 24"
Time: 4:44

11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds

11/29/12

Thursday 121129

Core – GHD Complex 3 x 10

OLYMPIC

Hang Clean Ladder

4 x 5 @ 185/1:00 (~62%) 12 sec avg

4 x 4 @ 205/1:00 (~70%) 10 sec avg

4 x 3 @ 225/1:00 (~77%) 10 sec avg

STRENGTH

Clean Pull 4 x 5 (90% Clean 1RM) – hold position, hips & shoulders rise together
235

Back Squat 3 x 5 (75%) - 235

CAPACITY

6 x 200m Row/1:30 – hold 80% of fastest 500m row pace - 1:38 pace

10 x 6 HSPU + 8 KB Swings @ 62/1:00
6 rounds with hspu deficit 15# avg 32 sec
R7 7 hspu
R8 8 KBS
R9&10 full

Notes: To calculate rowing pace, take your fastest 500m row and multiply by 1.2 (e.g. 500m Row = 90 seconds; 90sec x 1.2 = 108sec = 1:48 pace)

11/28/12

Wednesday 121128

Core - Pillars x 10

OLYMPIC
Power Jerk - 5 x 2 (2 x 60%, 2 x 65%, 1 x 70% ) 180, 195, 210

STRENGTH - Superset
[BB Bent Over Row 4 x 6 (moderate) 185
[Weighted Dips 4 x 6 (moderate) 53

RECOVERY
3000m Row

11/27/12

OLYMPIC

Snatch 7 x 1 (work to heavy for the day)
135,145,155,165,175,185, 7 fails at 195


STRENGTH

KB Strict Press 5 x 8 - 35, 4x53

BB Step Lunge 4 x 6/leg - 135



CONDITIONING

CF Chipper (change your own weights)

10 Snatches @ 135

20 Box-overs @ 24”

10 Thrusters @ 135

20 T2B

10 Power Cleans @ 185

10 Muscle-ups

5 Cleans @ 185

10 T2B

5 Thrusters @ 135

10 Box-overs @ 24”

5 Snatches @ 135

Time: 14:05

11/24/12

Just did a 3.4 mile interval run in the windy, 35 degree NY flurries in 25:29.

Followed by a 15 minute foam roller wod

11/21/12

Wednesday
Core - L-Sit hold 3 x 30 seconds, Front Lever Hold 3 x 5 seconds
Weak Skill - Pistol 2 x 10/leg unbroken

OLYMPIC
Split Jerk - 7 x 1 (heaviest possible)
185,205,215,225,235,245

CONDITIONING
30 Reps for time of: Squat Clean @ 155
Time: 5:50

Rest 3min
3min AMRAP of: Burpees
Reps: 60

Rest 3min
3min Max Cal Row
Calories: 65

11/20/12

Tuesday 121120

2 x 300m Row Sprints; rest 90 seconds
0:51, 0:51

Core - GHD Complex 2 x 8 (GHD Sit-up, GH Raise, Back Extension)

Weak Skill - Ring Dip 2 x 10, Kipping HSPU 2 x 10

OLYMPIC/STRENGTH

3 Position Power Snatch + Hang Power Snatch + Hang Squat Snatch - 5 x 1 + 1 + 1 (75%) - 145

Bench Press 3 x 3 (80%) - 245

Strict Press 3 x 8 (72.5%) - 155


CONDITIONING

6 Rounds of:

15 Box Jump

12 Hang Power Snatch @ 95

9 T2B

Rest 60 seconds between rounds

R1: 1:16
R2: 1:13
R3: 1:13
R4: 1:16
R5: 1:18
R6: 1:17


Note: Shoot for unbroken rounds from start to finish, move quickly between each exercise

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

11/18/12 Rest Day

Sunday is the day of rest.

11/17/12

Daily Core (3 x 8 GHD, 3 x 8 Back Extension, 3 x 8 GH Raise)

OLYMPIC
7 x 1 Squat Clean (work to heavy,
~90%) - 135x3, 155x2, 185, 205, 215, 225, 235

5 x 1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee (75%) - 145

4 x 6 Snatch Pull (heavy, fast) - 195

CAPACITY
12min EMOM
8 Shoulder to Overhead 115/85
8 Box Jumps 24/20
Completed in act of 21 seconds

CONDITIONING
5 Rounds of:
20 Double Unders
5 Muscle-ups
10 Toes through rings
Time: 10:35

11/16/12

Friday 121116
Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double Unders)

Core (20 Row Boats, 20 Russian Twists, 30sec Hollow Rocker Hold, 10 Pelvic Tilt)

OLYMPIC/STRENGTH
Behind the Neck Split Jerk 5 x 1 (work to heavy) - 135x3, 155, 185, 205, 225, 235, 245, 255,

Back Squat 4 x 5 (work to 80%) 185,205,225,245

Pendlay Row 3 x 8 (moderate) - 185

CONDITIONING
Rest 60 seconds between each movement
8 Burpees Every 30sec for 3min
7 Wall Ball Every 30sec for 2min
1min AMRAP of Clean @ 155/115 - 18

11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

11/14/12

Davidson 5k - 22:50

11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55

11/12/12

GYMNASTIC

10min HS Walk Progression – VIDEO

HS Wall Kick-up

HS Wall Kick-up + Free hold

HS Free Hold

HS Wall Kick-up + 1 Step

HS Walk - 3x red mat


OLYMPIC/STRENGTH – record load for Snatch 1RM

Snatch 5 x 1 (1RM)
135x2, 155, 165, 175, 185(5fails)

GH Raise 3 x 8


CONDITIONING – Record rep counts for each round

5 x 3min AMRAP of:

12 Wall Ball (30# to 11″)

12 T2B

Rest 30 seconds between rounds

R1: 3+2
R2: 2+3
R3: 2+1
R4. 1+12+9
R5: 2+2

Total reps: 269

11/9/12 hotel wod

10 min:
20 front squat w/50lb DB each hand
15 hspu
60 goblet squats with 50 DB
40 push ups
20 DB press w/35#

5 min treadmill interval run with incline

11/7/12

STRENGTH
4 Rounds of:
Deadlift - 5 (80%) 340
Push Press - 3 (80%) 175
Rest 90 seconds

CONDITIONING
Part 1
3 Rounds on 3 minutes
5 Hang Clean & Jerk @ 155
5 Bar Muscle-ups
5 Burpees
15m Farmers Carry @ 100# each hand
R1: 50.3
R2: 46.1
R3: 46.4

Part 2
2 Rounds on 3 minutes
7 KB Swing @ 80
7 T2B
7 Burpees
15m Butcher Push 210#
R1: 47
R2: 47

Part 3
500m Row - max effort - 1:37

11/6/12

GYMNASTIC SKILL
10min Quality work on:
Strict Pull-ups: 6 scap, 6 normal
Kipping Pull-ups: 12
Butterfly Pull-ups: 12, 12 c2b


OLYMPIC
Snatch - 6 x 6 @ 65% - 125
rest 30 seconds between sets 1&2, 3&4, 5&6, 60 seconds between 2&3, 4&5


CONDITIONING
15min AMRAP of:
2 Rope Ascents
10 Wall Ball @ 12'
20 Double Unders

Rounds: 6

11/5/12 part 1

Monday
GYMNASTIC SKILL
Pistol Test: 4 each
Couch Stretch
Hamstring Floss
Ankle Distraction Stretch
Pistol Re-test: 4 each

STRENGTH
Back Squat - 5 x 1 (work to 1RM)
135x8, 185x5, 225x3, 255, 275, 295, 305, 315(fail)

CONDITIONING
Part 1 - "Hibernation"
800m Run buy-in then,
6 minute AMRAP of:
3 x Bear Trap @ 135 (Deadlift, clean, front squat, push press, back squat, push press)
15m walking lunge @ 135 (when you finish the third bear trap in each series rack the bar on your back and begin your walking lunges)

Rounds: 3+3+7.5m

11/3/12 - at hotel

STRENGTH
4 Rounds of:
3 Bench Press @ 80% - 100 lb DB
1 Dead-lift @ 90% - 370 ( couldn't fit more weight)
5 Strict Press @ 70% - 60 lb DB
Rest 2 minutes between rounds

CONDITIONING
Part 1
12min AMRAP of:
10 KB Swings 62/44
8 C2B Pull-ups
6 HSPU

Rounds: 6, 144 reps

10/31/12

Snatch 5x3 75% - 145

Squat 5x3 75% - 245

3000m row: 11:24, 1:54 pace

10/30/12

5min Specific Mobility, 2 x 10 GHD Sit-ups, 1 x 15sec L-sit hold, 1 x 15m HS Walk, 2 x 6 GH Raise


OLYMPIC

Clean & Jerk - 5 x 4 (75%) - 185


CONDITIONING

Part 1

20 Rounds on the minute of:

3 Push-press @ 60% of 1RM - 135

5 Toes-to-bar

Notes: Try to hold a consistent time for every round (e.g. pace yourself on round #1). Bar should start on the floor every round, not from a rack.

Avg time: 13 secs

10/29/12

Heavy Fran is a bit of an experiment. The Thruster weight should be very difficult to manage for the set of 9 reps. Make sure to record your times as we will repeat this workout again.

STRENGTH
Front Squat - 7 x 1 (work to max for the day) - 185,205,225,235,245,255(fail),245

CONDITIONING
Part 1
Heavy Fran
9 Thruster @ 55% of Push Press 1RM
21 Pull-ups
6 Thruster @ 55% of Push Press 1RM
15 Pull-ups
3 Thruster @ 55% of Push Press 1RM
9 Pull-ups

Time: 2:13

10/26/12

Warm-up should include:
10 Front Rack BB Step-ups,
8 Overhead Step Lunges,
6 Sn Grip Behind the Neck Press,
4 Snatch Balance

OLYMPIC
Snatch - 5 x 1(work to heavy for the day)- 145,155,165,175,185(2fail)

STRENGTH
RDL - 4 x 5 (work to heavy)
135,165,185,225,245,265

10/25/12

Lactate tolerance
5 rds:
6 heavy Russian KBS, 97lbs
8 deck squat box jump 24"
20 sec air dyne sprint

R1: 1:12
R2: 1:08
R3: 1:12
R4: 1:13
R5: 1:13