11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30

Air dyne

11/19/16 Gladiator Games

WOD 1

“Maximus”

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 1 Rep Max Clean (any kind of clean).

Score #1 = 1K Row Time

Score #2 = Combined weight of 1RM cleans

1 minute transition

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 3 Rep Max Shoulder to Overhead

Teams may come from the rack

Score #3 = 1K Row Time

Score #4 = Combined weight of the 3RM Shoulder to Overhead.

Row 1: 2:50.1 (we got 2nd by 4 sec)

Cleans: me - 235, Roy - 205

Row 2: 3:18

S2O: me - 185, Roy - 215

WOD 2

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

**With 8ft between partners, Athlete A does a squat with SB then tosses it to Athlete B = 1 rep. Athlete B then does the same. No rep if the SB is dropped while catching.

No rest/transition time between the 5 minute AMRAPs. Athletes may divide the work up as they see fit.

R1: 290 (3rd place), 8.28 rounds

R2: 293 (5th), 8.13 rounds

WOD 3:

“Spartacus”

10 minute AMRAP:

Athlete A will swim 50m  (their choice of style)

While Athlete B completes an AMRAP of Axel Bar “DT” 95/65

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Athletes will switch after every 50m swim

Score #6 = total meters of swim

Score # 7 = total rounds/reps of “DT”

Swim total: 450m (Roy 5, me 4), 2nd overall

DT total: 260, 7th overall

Overall Place: 6th of 28 (2nd of the Northlake Teams)

11/18/16

Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle since collaborating with Fred Callori and Beantown Barbell Club.  If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR.  Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk.  Have fun! Post results to the comments, including achieved percentages relative to your targets or previous PRs. The next cycle will be a longer one that starts next week.

2017 REGIONAL & OPEN ATHLETES

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

115,125,130,140,150,160, 165, 170, 175

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

145, 160,170,180,205, 210, 220, 225

11/17/16

1.  Clean & Jerk
60%/2
65%/2
(70%/2)3

135, 145, 155

2.  Clean Pull
(80%/3)4

195

3.  Front Squat
(70%/3)4

175

4. Metcon

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

I did 2.5 min of each cuz it's a partner wod

R1: 2+5 t2b

R2: 2+1 c2b

11/15/16

**DELOAD**

2017 REGIONAL & OPEN ATHLETES

1.  Snatch 
60%/2, 65%/2; (70%/2)3

105, 115, 125

2.  Snatch Pull
(80%/3)4

140

3.  Back Squat
(70%/3)4

210

4.  Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

61 ub. 7 rep increase from January.

B.  AMRAP 1 of Max Unbroken Pull ups

50 ub. My PR by 9 reps

11/12/16

Gauntlet

30 wb 30#

10 burpee

30 t2b

10 burpee

30 sdhp 95

10 burpee

30 cal row

10 burpee

15 clean and jerk 115

10 burpee

15 powersnatch 115

Time: 14:50

Partner 1 starts and partner 2 cannot start until partner 1 is finished with wb. Partner 2 cannot move on to next movt until partner 1 is finished with that movt.

Wb ub

T2b 20-6-4

Sdhp 10-5s

C&J singles

Snatch singles

11/11/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

120, 130, 140, 150, 160, 165

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

145, 160, 170, 180, 205

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

180, 210, 225, 240, 255

4. Wod

3 rft

20 hspu

50yd prowler w/2 plates, push at march pace down, rope pull double hand back

15 cal assault bike

50 dus

Time: 14:24

Hspu ub, 10-7-3, 5s. Dus broke 1x, ub, broke 1x.