Power snatch 2,2,2,2,2,2,2,2
95x2, 145x2, 155x2, 165x2, 175x2, 185xmiss, 145x2, 145x2
WOD
AMRAP 15 min
Max reps clapping push ups
Sprint 1/2 gasser(about 100yds?)
me: 13 rounds 137 push ups
3x12 GHR's
Well, the snatch is not a strong suit for me. I have really neglected it probably the most out of all movements for the past year. It feels pretty foreign right now but the more I practice I will build those neural connections needed to unleach my true beastliness.
Friday, April 30, 2010
Thursday, April 29, 2010
one of my fav's
Strength -
Back Squat 5x1@355 since i missed some last time, got them this time pretty easy.
Rack Jerk 1, 1, 1, 1, 1
275x1
295x1
315x1
325x1 with press out 10#PR see video below
335xmiss
WOD -
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight 215lb
Pull Ups
time - 4:55 (pr by :33)
got messed up on my first set of pull ups and couldn't do them well but after that moved pretty fast through it.
Back Squat 5x1@355 since i missed some last time, got them this time pretty easy.
Rack Jerk 1, 1, 1, 1, 1
275x1
295x1
315x1
325x1 with press out 10#PR see video below
335xmiss
WOD -
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight 215lb
Pull Ups
time - 4:55 (pr by :33)
got messed up on my first set of pull ups and couldn't do them well but after that moved pretty fast through it.
Tuesday, April 27, 2010
oops i did it again
Strength -
Press 8x3 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible
All sets done at 155lb, so easy a baby could do it.
Weighted Pull Ups 1, 1, 1, 1 ,1, 1, 1
61x1
70x1
88x1
98x1
108xfail
103x1
103xfail
WOD -
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
total - 3,164
Honestly thought i would never do this wod again. Glad I made it to the end. I could have pushed a little harder but i really wanted to keep my breathing in check as long as possible and keep my scores from fluctuating too much. 326/321/320/319/321/316/312/306/302/312
Press 8x3 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible
All sets done at 155lb, so easy a baby could do it.
Weighted Pull Ups 1, 1, 1, 1 ,1, 1, 1
61x1
70x1
88x1
98x1
108xfail
103x1
103xfail
WOD -
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
total - 3,164
Honestly thought i would never do this wod again. Glad I made it to the end. I could have pushed a little harder but i really wanted to keep my breathing in check as long as possible and keep my scores from fluctuating too much. 326/321/320/319/321/316/312/306/302/312
Monday, April 26, 2010
OHS PR, front squats in a WOD? no thank you
Overhead squat 5x1
Since I didnt really know where to do these at i worked up until a fail then moved back down
225x1, 255x1, 275xfail on the way up?, 265x1, 265x1(25# PR)
Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards
20/6/10
total time 4:09
then
GHR 3x12 better than last time.
Since I didnt really know where to do these at i worked up until a fail then moved back down
225x1, 255x1, 275xfail on the way up?, 265x1, 265x1(25# PR)
Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards
20/6/10
total time 4:09
then
GHR 3x12 better than last time.
Saturday, April 24, 2010
throwing away the game plan is never a good idea
Alternating Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs (this is the weight I used)
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
deadlift 15/13/12/11/10/9/7/6
burpee 9/8/7/6/7/6/8/6
total 140
Strength -
* To be done after DWOD
3 x 15 Weighted GHD Sit Ups.... shitty
Professional - 275 lbs
Collegiate/Amateur - 185 lbs (this is the weight I used)
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
deadlift 15/13/12/11/10/9/7/6
burpee 9/8/7/6/7/6/8/6
total 140
Strength -
* To be done after DWOD
3 x 15 Weighted GHD Sit Ups.... shitty
Friday, April 23, 2010
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