2/19/16

2016 OPEN ATHLETES
1. Snatch
3×2 TnG Squat Snatch

155 powersnatch cuz wrist

2. Conditioning
3 Rds:
10 C2B PU
10 Front Squats, 165/115
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees

7:29 on first part, rest 20 sec then go. 14:00 overall. FS were 10, 5-5, 5-3-2.

3. Gymnastics Conditioning
10 sets of 2 unbroken muscle ups

Easy

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!

2/12/15

A. Squat Snatch - build to tough single; rest as needed (NTE 10 total reps, 1 miss)

175

B. Squat Snatch - 10 reps for time @ 60%; rest 60sec

105 ub in 40s

C. Squat Snatch - 10 reps for time @ 70%; rest 90sec

125 ub in 52s

D. Squat Snatch - 10 reps for time @ 80%

*base all loads on "A"

140 as 2,2,2,1, miss, 1,1,1 in 2:29

Low back on last set

1/5/15

A. Squat Snatch - 5 x 1.1; rest as needed (hold OH for 2sec, heavy across)

Did the peak method of clusters using HR monitor. Hit rep, then wait til peak hr drops 10 beats before hitting next.

155, first 10 point drop took 12 sec, 2nd took about 30. You said adjust to 5 beats next.

155, 16s then 20s with 5 beats

165, 7s then 16s

175, 23 and 20s

175, 10s then 3 misses

B. Hng Snatch High Pulls - 5 x 3; rest as needed (heavy across, use straps)

185x2, 205x3

205 got heavy

C. HB Back Squat w/ Chains - 4 x 2; rest 2min (target is 300-305# TOTAL)

245 plus chains

+

Sled Push - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 6-8min (do this outside)  

Out of time  

12/10/14

A. Squat Snatch - 5 x 2 NOT TnG; rest as needed (heavy across, hold OH for 2sec)

155, 165, 175 miss, 175, 175 miss, 175 miss, 175, 175 miss

Misses were out front. Was under it just too far out front

B. Snatch High Pulls from high blocks - 5 x 3; rest as needed (heavy across, use straps)

135, 155, 165, 185, 195

+

5 UB Muscle-ups

500m Row @ fastest aerobic effort possible

Rest 2min

x5

R1: 2:10, 1:39.6 row

R2: 2:10, 1:39.3

R3: 2:10, 1:39.9

Only had time for 3. Last 2 would have had drop off.

12/1/14

A. Squat Snatch - 1 rep @ 155-185# on the 90sec for 10 sets

155, 155, 165, 165(miss then hit), 175(2misses), 175, 175, 185(miss), 185

B1. HB Back Squat - 5 x 8 tough reps; rest 45sec

All 185, prob could've done 205.

B2. CTB Pull-up - 5 x 15 UB reps; rest 90sec

All ub

+

For time:

5 Burpee Box Jump Overs

5 Hang Squat Cleans @ 145#

5 Front Squats @ 145#

5 Burpee Box Jump Overs

Rest 4min

x4    

R1: 1:03

R2: 0:58

R3: 1:05

Ran out of time, couldn't get last one in, even with only resting 3 min between each. Holy quad!

Good day after a week off

9/22/14

A. Squat Snatch x1 + High Hang Squat Snatch x2 - build to max of the complex; rest as needed

155

No fails til 165

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-15)

255

2 reps on my toes, rest were good

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Controlled whole rom on first 2 sets and close on 3rd

+

21 deadlift 115# 

7 power snatch 115# 

rest 6 min 

x3 sets 

R1: 0:44 ub, snatches weren't real smooth 

R2: 0:43 ub, snatches were better

R3: 0:41 ub

This was fun at that weight

9/15/14

CS Activation

+

A. Squat Snatch - in 5-6 sets build to tough TnG double; rest as needed

165

Missed 175 2x

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-7)

245

C. GH Raise - 3 x 4-5; rest 90sec (increase ROM)

Better ROM this week

+

2014 WODapalooza Qualifer #2

12-9-6

Snatch @ 155#

Muscle-up

*7min time cap

Time: 7:00+

This is heavy for that many reps. Took 3:45 and 14 pulls to get 12 reps. MU were 6,6. Finished at 5:05. Got 1 rep on 3 pulls into 9 snatches. Stopped at 7 min. No point, didn't want to get hurt.

9/8/14

CS Activation

+

A. Squat Snatch - 7 singles @ 175#; rest 90sec

175

No misses. Felt great. Nanos.

B. HB Back Squat - 3 x 3; rest 2min (80-85% of heavy single from Sep-3)

235

Form focus

C. GH Raise - 3 x 3-4; rest 90sec (control full ROM)

I have about 20-30 degrees left to full control.

+

15-12-9-6

Overhead Squat @ 135#

10-6-4-2

Muscle-up

*Jason 9:01

Me: 7:21

Ohs: ub, 6,6 then 5,4 then 6

MU: 5,5 then 3,3 then 4 then 2

This felt good. Wanted to do ohs ub throughout but shoulders wouldn't let me.

No misses, 1st rep squat snatch every time

8/18/14

IS Strength

+

A. Hng Squat Snatch (hip) + Squat Snatch (floor) - 5 moderate set of the complex (135-155#)

135, 145, 155x3

These felt really smooth, especially for 6am.

B. HB Back Squat w/ heavy chains - 5 x 3; rest 3min (same as last week, NO tempo)

225

This week the 2nd reps were better, the 3rd reps were a struggle for form.

C. GH Raise - 5 x 5; rest 90sec (continue to create progression here)

+

AMRAP perfect sets of 3 strict HSPU in 2min

AMRAP perfect sets of 3 strict CTB in 2min

Rest 4min

x3

R1: 5,6

Tried to stick to every 20 sec. 

R2: 2,6

Failed 3rd rep on 3 and 4 set attempt, couldn't get 2nd rep on 5th set attempt.

R3: 3,6

Failed after 1 rep on 4th round

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

6/9/14

A. Squat Snatch - build to 1RM; rest as needed

195

Jumped straight to 205 and failed 3x. 2 out front and one my L elbow didn't lock out. Stupid, been failing here for 2 years.

B. Squat Snatch - 20 reps for time @ 77% of "A"

150

Time: 8:23

This was terrible. I had 5 misses. My snatch is rusted out. Back super tight

+

50 Ring Dips for time

Time: 2:24

15,10,5,5,5,3,3,2,2

2/10/14 am

A. Hng Squat Clean x3 + Front Squat x3 - 1 set on the 90sec for 10 sets (185+)

All 10 UB at 185. Last front squat got tough on last 3 sets

B. Pressing Snatch Balance - 3 x 5; rest 90sec (hold rock bottom for 2sec + 2sec overhead)

Bar, 65, 75. This was new. I like the movt though. Tried 95 and couldn't move it.

C. Squat Snatch - 5 x 5 TnG; rest 2:30 (hold rock bottom for 2sec + 2sec overhead)

95, 135, 145, 155, 165

4,1 on 155, 3,1,1 on 165. Lost out front.

2/3/14 pm

A. Front Squat - 3 reps on the min build to a 3RM (start at 135, add 20# every set) 

255, third was a battle...that I won.

B. Squat Snatch - 3,3,3,2,2,2 TnG Reps; rest 2min (hold bottom for 1-2sec)

135, 155, 165, 175, 185 (miss, hit, miss), 185 (m,h,m)

Stupid 185. TnG after 165 sucks bringing it down.

C. Snatch Grip RDL @4111 - 6 x 4-5; rest 2min (use straps, heavy across)

235, 245, 255, 265

Had to stop after 4 rounds, it of time