WOD 121231 Snatch, Skill, MetCon

BB Gymnastics

1) Snatch
2 x 2  52,5kg
2 x 2  60kg
2 x 1  65kg
2 x 1  70kg     rest 60"
4 x 1  62,5kg  rest 30"

2a) 3 x 5 Behind the neck snatch grip push press - heavier than last week, rest 60" (70,75,80kg)

2b) 3 x 5 Snatch first pull (at knee) - heavier than snatch 1RM (110%), rest 60"   82,5kg

Skill

10 min HS hold practice (free-standing)

Conditioning

50 KB Swing  24kg
then
3 rounds of
5 HSPU
15 T2B
then
30 KB Swing 24kg

10'05"

WOD 121229 Deload week, Day 4

SMR

Conditioning

20 min AMRAP of:

7 T2B
7 HR Pushups
7 Box Jump 60cm

15 rounds

WOD 121226 Deload week, Day 3

1) Every 30 sec for 20 min  perform 5 Burpees (200 total reps)

2) 2km slow running

WOD 121225 Deload week, Day 2

1) Every 30 sec for 20 min (40 total intervalls)
Prowler push 70kg  12sec on/18sec off

2) 10min jump rope

SMR, Stretching

WOD 121224 Deload week

1) 20min MU practice

2a) 3 x 10 T2B

2b) 3 x 10 GH Raise

3) 200 DU

WOD 121222 MetCon & Midline

Today olympic lifts were skipped because of my terrible shoulder pain.....:(

Conditioning

"Nancy"

5 rounds for time

Run 400m
15 OHS 40kg

13'28"

Midline

1a) 3 x 20 GHD Situps - rest 45"

1b) 3 x ME UB Romanian deadlift - rest 45", 80kg    (16,13,14reps)

WOD 121219 Clean & Jerk

BB Gymnastics

1) Clean & Jerk
2 x 2 @70%  75kg
2 x 1 @75%  80kg
2 x 1 @85%  90kg
2 x 1 @90%  95kg    rest 60"
4 x 1 @75%  80kg    rest 30"

2a) 3 x 5 Pendlay rows - heavier than last week, rest 60" 80,85,90kg

2b) 3 x 5 Jumping Good Mornings - heavier than last week, rest 60"  55,60,65kg

Strength

Back squat
Set 1) Every 30sec for 2min (5 total reps) - 1rep @70%  105kg  (Don't re-rack the BB until the last rep)
Rest 2min
Set 2) Every 45sec for 2min15sec (4 total reps) - 1 rep @75%  115kg (Don't re-rack the BB)
Rest 3min
Set 3) Every 60sec for 2min (3 total reps) - 1 rep @80%  122,5kg (Don't re-rack the BB)

Conditioning

"Annie"
50-40-30-20-10
DU
Situp

8'17"

WOD 121218 Snatch

BB Gymnastics

1) Snatch
2 x 2 @70%  55kg
2 x 1 @75%  60kg
2 x 1 @85%  65kg
2 x 1 @90%  70kg     rest 60"
4 x 1 @75%  60kg     rest 30"

2a) 3 x 5 Snatch hi-pull - heavier than last week, rest 60"   75kg

2b) 3 x 5 Non-heaving drop snatch - heavier than last week, rest 60"  55kg

Skill

12 min Chest Facing Wall Handstand & Shoulder touch practice

Conditioning skipped
I was very tired and (why not) I felt pain in my shoulders. I think this pain is caused by the sunday and saturday training and I couldn't recover fully!

WOD 121216 1RM Day & TA WOD Day MetCon

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch  75, 77,5 (F), 78,5 (F)  (less than PR)

2) 3 attempts  to establish a 1RM Clean & Jerk  102,5 105, 106(F) (recent PR)

Strength

Take 7 min to establish a 1RM Front squat  (125kg  - less than PR)

Then:
2 reps every 30 sec for 7 min (28 total reps) @75%   90kg

Conditioning

For time:

150 DU
50 Air squat
45 Abmat situp
40 Box jump 60/50cm
35 HR Pushups
30 KB Am.swing 24/16kg
25 Burpee
20 Pullup
15 Wall Ball 9/6kg - 3/2.7m
10 Dip
3 Rope climb 5m

17'03"

WOD 121215 Oly lifts & MetCon

BB Gymnastics

1) Every 30 sec for 4 min (8 total reps)
1 Power snatch + 1 Hang snatch (full squat) @75%    60kg

2) Every 45 sec for 6 min (8total reps)
1 Power clean + 1 Hang clean (full squat) + 1 Push press  @75%  80kg

Conditioning

13 min Ladder

1 Push press 60kg
1 Pull up
3 Push press
3 Pull up
5 PP
5 PU
7...
7...

15 + 12 pullups (81 reps of PP, 76 reps of PU)

Midline

BB TGU practice 20kg

WOD 121214 Vertical lifts, Strength

BB Gymnastics

1) 10 x 1 Vertical snatch off high boxes (at hip) - heavy but perfect, rest 60" (2x60,2x62,5 3x65,67,5F, 65F, 65kg)

2) 10 x 1 Vertical clean off high boxes (at hip) - heavy but perfect, rest 60"  (80,82,5x2,85x2,87,5x2,90x2, 92,5kg)

Strength/Conditioning

1a) 3 x 5 Split shoulder press - heaviest possible, rest 30"  60,62,565kg

1b) 3 x ME UB Strict pullup (supinated grip) - rest 30"  10,8,9

1c) 3 x 10 Bulgarian squat 5/leg (front rack) - heavy, rest 30"   50kg

1d) 3 x 10 Strict wtd GH Raise - heavy, rest 30"   24kg KB

WOD 121212 Clean & Jerk focus, Strength, MetCon

BB Gymnastics

1) Clean & Jerk
2 x 2 @65%  70kg
2 x 1 @70%  75kg
2 x 1 @80%  85kg
2 x 1 @85%  90kg
Rest 60"
4 x 1 @705  75kg
Rest 30"

2a) 3 x 5 Pendlay row, heavier than last week, rest 60"  80,85,85kg

2b) 3 x 5 Jumping Good morning, heavy but fast, rest 60"  50,60,60kg

Strength

Back squat
1 x 5 @75%  115kg
1 x 3 @80%  122,5kg
1 x 3 @85%  130kg
3 x 1 @90%  140kg
Rest 2'

Conditioning (in the evening)

5 rounds for total working time of:

3 Hang power clean  80kg
6 Box jump 60cm
12 T2B
5 Burpee
3 Hang squat clean 80kg
Rest 1:1

1. 1'34"
2. 1'31"
3. 1'45"
4. 2'09"
5. 2'04"

WOD 121211 Snatch, Skill, MetCon

BB Gymnastics

1) Snatch
2 x 2 @65%  50kg
2 x 1 @70%  55kg
2 x 1 @80%  62,5kg
2 x 1 @90%  70kg
Rest 60"
4 x 1 @70%  55kg
Rest 30"

2a) 3 x 5 Snatch Hi-pull - heavy, rest 60"  70,75,75kg

2b) 3 x 5 Non-heaving Drop snatch - heavy but fast, rest 60"  50,55,55kg

Skill

10 min HS practice

Conditioning

4 rounds for time:
25 Jumping squat w/ BB 20kg
20 KB Push press  2x16kg
15 Pullups

11'59"

WOD 121209 1RM Day

BB Gymnastics

1) 20 min to establish a 1RM Snatch   77.5kg NPR!!!

2) 20 min to establish a 1RM Cl&J  100kg (less than PR)

Strength

1 1/4 Front squat
1 x 5 @65%  80kg
2 x 5 @70%  90kg
1 x 3 @75%  95kg
1 x 3 @80% 100kg
Rest as needed

Conditioning

12 min alternating intervall - 8 sec work/12 sec rest (36 total intervall)

Hang power clean 50kg
Burpee

HPC: 90reps
Burpee: 72reps

WOD 121208 Quick oly lifts & MetCon

BB Gymnastics

1) Every 30 sec for 4 min (8 total reps)
1 Power snatch + 1 Hang snatch (full squat)  @70%   55kg

Rest 2 min

2) Every 45 sec for 6 min (8 total reps)
1 Power clean + 1 Hang clean (full squat) + 1 Push press @70%  75kg

Conditioning

4 rounds for total working time of:

7 Bench press  80kg
50 KB SDHP 20kg

Rest 1:1

1. 1'49", 2. 1'49", 3. 1'50", 4. 2'01"

Midline

5 x ME Strict T2B  14,9,9,9,9

WOD 121207 Block oly lifts & Strength

BB Gymnastics

1) 5 x 2 Snatch off blocks (at knee) - heavy but perfect, rest 60" (60,62,5 65,65,65kg)

2)  5 x 2 Clean off blocks (at knee) - heavy but perfect, rest 60" (85,90,95,95,95kg)

Strength/Conditioning

1a) 3 x 10 Seated BB shoulder press - heaviest possible, rest 30"  45kg

1b) 3 x 10 Strict pullups, rest 30"

1c) 3 x 20 BB Stepups 50cm (front rack) - heavy, rest 30" 40kg

1d) 3 x 10 Strict wtd GH raises, heavy, rest 30"  20kg plate

WOD 121205 Hang clean

BB Gymnastics

1) 10 x 1 Hi-Hang clean (with hip) + 1 Push jerk - heaviest possible, rest 60" (75,80,82,5 85,85,87,5 90,92,5 95,97,5kg)

2a) 3 x 5 Pendlay row, rest 60" (75,80,85kg)

2b) 3 x 5 Split press, rest 60" (55,60,65kg)

Strength

Back squat
1 x 5 @75%  115kg
1 x 3 @80%  122,5kg
3 x 3 @85%  130kg
Rest 2'

Conditioning

4 rounds for total working time of:

8 Front squat 80kg
20 Burpee

Rest 1:1

1. 1'40"
2. 1'47"
3. 2'03"
4. 2'13"

WOD 121204 Hang Snatch

BB Gymnastics

1) 10 x 1 Hi-hang snatch (with hip) - heaviest possible, rest 60" (55,57,5 60,60,62,5 62,5 65,65, 67,5 70kg)

2a) 5 x 3  3-Stop Snatch pull - heavier than last week, rest 45" (75,80,85,85,85kg)

2b) 5 x 3 1 Snatch grip behind the neck push press + 1 OHS - heavy, rest 45" (70,75,77,5 80,80kg)

Skill

10min MU practice

Conditioning

Alternating Tabata

Ring Dips
Abmat situps

WOD 121202 Sunday 60 minutes WOD

This entire effort should be completed with one, one hour running clock.

WOD 1 & 2 (beginning @ 0:00)

WOD 1:

50 KB SDHP 20kg
- rest 4 minutes -
50 KB SDHP 20kg

1'36"
1'32"

WOD 2:
During the WOD 1 4 minutes rest interval complete...
AMRAP: Double unders

112 reps

WOD 3 (beginning @ 10:00)

10 min to establish a 1RM Clean & Jerk

100kg

WOD 4 (beginning @ 20:00)

3 rounds for time

2 Rope Climb 5m
30 HR Push ups
15 GHD Situps

14'

WOD 5 & 6 (beginning @ 40:00)

In 10 minutes complete (using alternating sets)

WOD 5: 3 x ME Front squat  80kg  6,6,5
WOD 6: 3 x ME Pullups    10,12,13

WOD 7 (beginning @ 50:00)

10 minutes AMRAP of:

Run 400m
15 Push press 40kg

3 rounds + 400m

WOD 121201 Snatch-OHS, Strength & MetCon

BB Gymnastics

EMOM for 10 minutes

1 Power snatch + 3 OHS - as fast as possible @90%   67,5kg

Strength

1a) 3 x ME Bench press @85% - rest 75",  100kg   (6,5,4)

1b) 3 x ME Strict pullup - rest 75", 16kg KB (8,8,8)

Conditioning

In 12 minutes complete:

100DU

AMRAP of:

7 Deadlift 120kg
25 Burpees

3rounds + 7 DL

The 100 Double Unders are a "buy-in" before the AMRAP starts.