Train hard-eat easy-move better: 2013

WOD 130831:

"Hotshots 19"

6 rounds for time:

30 Air squat
19 Power clean - 60kg
7 Strict pull-ups
Run 400m

35:44

WOD 130830:

In 10 min
Push press 3-3-2-2-1-1 60,70,80,85,90,95kg

Transition 5 min

In 15 min
"Dirty Isabel"
15-10-5 reps:
Snatch - 60kg
Pull-ups
Dips

11:46

AM

In 15 min
Band Deadlift 3-3-2-2-1-1 (purple) 100,120,140,150,160,165(f)

Transition 5 min

In 15 min
"Diane"
21-15-9 reps:
Deadlift 100kg
HSPU 9:25 (1st time ever - very bad result)

PM

Test#2:
In 5 min
L-hang for time:
Total: 2:10

In 5 min
Farmer carry for max distance 2x24kg
Total: 200m

In 15 min
C&J: 3-2-1-1-1-1-1-1 100kg

WOD 130827:

In 10 min
Strict pull-up
5 - 3 - AMAP

Transition 5 min

In 15 min
"Heaver Fran"
21-15-9 reps:
Thruster 50kg
C2B Pull-ups

9:19

WOD 130826 - (Hypertrophy - Stability) (Actice Recovery) Week 4 of 4

AM

In 15 min
Front squat 5 x 3 - 90,100,105,110,115(1)

- Rest 5 min

In 15 min
"Elisabeth"
21-15-9 reps:
Clean 60kg
Ring Dips 7:20 (much worse than PR)

PM

Test:
In 5 min
L-sit for time
Total: 2:36

In 5 min
HS Hold for time
Total: 2:50

In 10 min
C2B pull-ups 3 x AMAP
Total: 36

In 15 min
Snatch- 3-2-1-1-1-1-1
72,5

WOD 130824:

AM

5k Run

PM

Snatch: 2x3x30kg, 3x40kg, 2x2x45kg, 2x50kg, 1x55kg, 1x60kg, 1x62,5kg

Cl&J: 2x3x40kg, 3x50kg, 2x2x60kg, 2x65kg, 1x70kg, 1x75kg, 1x80kg

WOD 130822:

AM

EMOM for 10 minutes
Power clean + push press + push jerk - 50kg

- Rest 5min

In 10 min
3 rounds
Incline bench row 12
Band rows 12ea green
Tri Band pull downs 24 green

- Rest 2 min

In 10 min
3 rounds
HS Hold
15 GHD Sit up
24 Reverse hypers

PM

WOD #1:
10 min AMRAP
5 Butterfly pull up
5 HSPU 8 rounds

- Rest 2 min

WOD #2:
EMOM for 10 min
5 Kipping pull up
5 Burpee

WOD 130821:

EMOM for 10 minutes
Clean & Jerk 2/70% - 72,5kg

- Rest 5-10min

21-15-9
Deadlift 120kg
Box Jump 60cm 7'40"

- Rest 10 min

2 rounds not for time:
10 GHD SU w/ med ball 9kg
8ea OH Walking lunge 40kg
15 Band pull aparts purple
L-hang 20sec

WOD 130820:

EMOM for 10 minutes
Power snatch + Snatch push press+ heaving snatch balance - 45kg

- Rest 5 min

For time: 15-12-9ea rep rounds of:
16kg KB Push press
Pull up
Dip
32,5kg Behind the neck Split jerk 14'30"

Each leg, no alternating

- Rest 5 min

In 10 min
4-8-12-8-4
C2B pull up
Dips

- Rest 2 min

3 rounds
ME HS hold
Supine extended hold 30sec
Hyper extension 12

WOD 130819: Hypertrophy and Stability 3 of 4 weeks:

EMOM for 10 minutes
Snatch 10x2@70% - 55kg

- Rest 5-10min

EMOM for 20 min Super-Set
Back squat 10reps@ 85kg
KB Swings 15 24kg

- Rest 10 min

In 10 min
3 rounds
12ea OH KB Step u 50cm 8kg
12 ea 2Hand KB Single leg RDL 2x16kg
Box Jump over 24/50, 18/60, 12/80cm

- Rest 2 min

In 10min
3 rounds
10 GHD Sit up w/ med ball 9kg
15 Band pull aparts Purple
L-sit hold 20sec

WOD 130817:

12 min AMRAP of:

10 Burpee
25 DU

8rounds + 10

- Rest 5 min

5 x 200m sprint/200m light jog back to recovery

WOD 130815:

AM

EMOM for 6 min
5 Power clean to push jerk @55% - 57,5kg

- Rest 5min

A) Super set EMOM for 20min
a1. Incline bench row 10/2x24g
a2. Floor press 10/60kg

PM

In 10 min
5-10-15-10-5
Kip.pull-ups
True push ups

- Rest 2min

In 12 min
A) 3x
a1. GHD Sit ups w/ 6kg medball 10
a2. Band reverse hypers 12 Purple
a3. Russian twist 15ea 8kg

WOD 130814:

EMOM for 10min
3 Cl&J 65% - 65kg

- Rest 5min

5 rounds for time:
5 Deadlift 100kg
20 Wall Ball 9kg 6'41"

- Rest 8min

EMOM for 6 min
5 RDL 100kg

- Rest 5 min

In 10 min
3 rounds
4/4 pistols w/ 16kg
8/8 Single leg DL w/ 2x16kg

WOD 130813:

AM

EMOM for 6 min
5 Power snatxh 55% - 45kg

- Rest 5 min

21-15-9
Pull-ups
Dips
Push press 50kg 9'27"

PM

In 10 min
5-10-15-10-5
Chin up
Dip

- Rest 2 min

In 12 min
A) 3x
a1. L-sit hold 20sec
a2. TTB 12
a3. Band pull apart 15 Purple

WOD 130812: Hypertrophy & Stability - 2 of 4 weeks

AM

EMOM for 10 min
3 Snatch 65% - 50kg

- Rest 5 min

A) EMOM for 20 min
a1. Pistols 5/5
a2. 3 Snatch deadlift + 2 Hang snatch + 1 Heaving snatch balance - 45kg

PM

EMOM for 10 min
5 Back squat 65% - 100kg

-Rest 5min

In 10 min
4 rounds
GHD Sit up 5
OH KB Step up 10/10 8kg/50cm
KB Am.swing 15 24kg

WOD 130727:

BBG
1) 15 min to establish a 1RM Snatch 72,5
2) 15 min to establish a 1RM Cl&J 102,5

Rest 20min

Conditioning

2 rounds for time

100DU
40 OHS 40kg
40 Pull-up
Run 1000m

28'20"

WOD 130726:

BBG
1) Snatch from blocks @top of knee: 10min to work up to a heavy triple - 65
then repeat 3 sets 65 60 60
2) Cl&J from blocks @top of knee: 10min to work up to a heavy double - 85
then repeat 3 sets 85 85 85

Strength
1) Back squat
1x10@60% 92,5
1x8@70% 110
1x8@75% 117,5
1x8@80% 125 (It was a cluster set 4x2 10sec rest btw doubles)
Rest 2 min

2a) Front squat 1x5@60% 80, 2x5@65% 90 - rest 60"
2b) Close grip bench press 3x8 - rest 60", 75 80 82,5 (7reps)

3a) 3x5 Strict wtd pull-up - rest 60 12kg
3b) 3x5 Strict wtd tempo GH raise - rest 60" 20

WOD 130725:

AM
BBG
1) 12 min to establish a 3RM Hang power snatch (from hips) 62,5
2) 12 min to establish a 3RM Hang power clean (rom hips) 80

3a) 5 x 2 Pause clean first pull (5sec pause at knee) rest 60", 100 100 105
3b) 5 x 5 Push press - rest 60" 60 65 67,5 70 72,5

PM
12 min to work up to a heavy Jerk triple - 90

Conditioning
8 rounds - 80sec on/ 40 sec off

10 KB SDHP 24kg
Sprint 200m
ME KB Thruster w/ 24kg

Goal: Total reps thruster

63

WOD 130723:

AM
BBG
1) 15 min to establish a 2RM Pause clean (3sec at the knee) + 1 Jerk - 80kg

2) 3 x 3 Pause clean & Jerk @90% of 2RM from 1# - 72,5kg, rest 90"

Strength
1) Back squat
1x10@60% 92,5
1x8@65% 100
1x6@70% 110
1x6@75% 117,5
1x6@80% 125 Rest 2 min

2) Front squat
1x5@60% 80
1x5@65% 90
2x5@70% 100 Rest 90"

PM
Conditioning

21 min Sled drag (forward facing) #70kg for total distance
Every 3 min, beginning at 3, perform 20 KB am.swing 24kg

1150m

WOD 130722:

AM
BBG
1)15 min to establish a 3RM Pause Snatch (3sec at knee) - 60kg

2) 3 x 3 Pause Snatch @90% of 3RM from 1# - 55kg, rest 90"

3a) 5 x 2 Snatch first pull (top of knee), rest 60" - 90kg

3b) 5 x max Incline bench row w/ KB 2x24kg, rest 60"

PM
Conditioning

EMOM for 10 min

5 Pull-ups
7 Box Jumps 60cm

Rest 5min

10 rounds 30" sprint/ 30" off

WOD 130720:

BBG
1) 12 min to establish a 1RM Snatch - 72,5
2) 12 min to establish a 1RM Cl&J - 100

Strength
12 min to establish a 3RM Front squat - 115

Conditioning

Helen

3 rounds
400m Run
21 KBS 24kg
12 Pull up

9'33"

WOD 130719:

BBG
1) Snatch from blocks @power position. Take 10 min to work up to a heavy triple, then repeat for three sets - 65kg
2) clean @ jerk from blocks @power position. Take 10 min to work up to a heavy triple, then repeat for three sets - 80kg

Strength
1) Back squat
1x10@60% 92,5
1x8@65% 100
1x8@70% 110
1x8@75% 117,5
Rest 2 min

2a) Front squat 1x5@60% 80, 1x5@65% 90, 1x5@70% 100 rest 60"
2b) 3x8 Close grip bench press - 75 77,5 80 rest 60"

3a) 3xME Strict Pull up, rest 60"
3b) 3 x 10 Strict tempo GH raise, rest 60"

WOD 130717:

AM
BBG
1) 15 min to establish a MAX 3 pos. clean & jerk - 85kg
2) 3 x 1 3pos.Cl&J @90% of 1# -77,5kg, rest 60"

Strength
1) Back squat
1x10 @60% 92,5
1x8 @70% 110
1x6@75% 117,5
1x4@80% 125kg
Rest 2min btw rds
2) Front squat
1x5@60% 80
1x5@65% 90
2x5@70% 100
Rest 90"

PM
Conditioning

10-9-8.....2-1

HSPU
Pull up
GHD Sit up

23'30"

HSPU was sucks a lot!

WOD 130716:

BBG
1) 15 min to work up to a Max 3 position Snatch 60kg

2) 3 x 1 3pos Snatch 90% of 1# 55kg, rest 90"

3a) 4 x 3 Snatch hi-pull from hang - 110% of 1# - 65kg, rest 60"

3b) 4 x 8 Pendlay rows 65kg, rest 60"

4) Incline bench row w/ 2x 24kg KB Rest-pause sets (20"rest) 14 6 4

5) Shoulder press 40kg - rest pause sets - 16 7 6

WOD 130713:

Strength

30 min to establish a 1RM Back squat - 155kg NPR!

Conditioning

"1000reps Challenge"

1000 burpee for time

2h 23min

WOD 130711:

BBG
1) 3 x 5 Muscle snatch, rest 60"- 45 50 50

2) 7 x 2 Snatch from worst position (below knee), rest 60" - 50 50 55 55 60 60 60

3) 5 x 2 Clean from worst position + 1 jerk, rest 60" - 60 70 75 80 85

Strength
1a) 4 x 5 Supinated strict wtd pullup, rest 60" - 10

1b) 4 x 10 Wtd GH Raise, rest 60" - 20

1c) 4 x 8 Close grip bench press, rest 60" - 70 3x75

1d) 4 x 8 Good mornings, rest 60" - 50

WOD 130709:

BBG
1) Take 5 attempts to work up to near max Cl & J - 95kg

2) EMOM for 5 min 85% of 1# 80kg

3a) 3 x 3 Pause front squat (5sec pause at hte bottom) rest 60" - 80kg

3b) 3 x 5 Push press, rest 60" - 65kg

WOD 130708:

BBG
1) Take 5 attempts to work up to a near maximal Snatch

2) 5 x 3 Snatch hi pull 70kg

3a) 3 x 5 Snatch first pulls (3 sec pause at knees), rest 60" 70kg

3b) 3 x 5 Non heaving drop snatch, rest 60" 40 45 45

Strength
4 x max. Incline bench row w/ 2 x 24kg KB

WOD 130706:

Strength
10 x 3 Back squat @85%+ - 132,5kg In every 3 min

BBG
10 min to establish a 1RM Snatch - 70kg

10 min to establish a 1RM Clean & jerk - 90kg

Conditioning

12-9-6

Power clean & jerk 70g
CTB Pullup

8'37"

WOD 130704:

AM...
Strength
Back squat 8 x 4 @80%+ Every 3 min, 127,5kg

Conditioning 1

AMRAP 12 min

30m Burpee broad jump
30 OH Walking lunge w/ 20kg plate

3r + 17m Burpee BJ

PM...
Conditioning 2

AMRAP 15 min

10 Thruster 24kg KB (w/ goblet position)
Run 200m
20 DU
10 Situp

6r + 200m run

WOD 130703:

Strength
Back squat 7 x 5 v75%+ Every 3 min, 120kg

BBG
1) 12 min to work up to a heavy Snatch - 72,5kg
EMOM 7' @90% 65kg

2) 12 min to work up to a heavy Clean & Jerk 97,5kg
EMOM 7' @85% 82,5kg

Strength2
1a) 4 x 8 Strict pullups, rest 60"
1b) 4 x 15 GH Raise, rest 60"
1c) 4 x 15 Reverse hypers, rest 60"

WOD 130701:

AM...
BBG
5 x 1 Snatch + 3 Snatch balance , rest 90" 60,62,5 62,5 65,65kg

Srength
Back squat 6 x 6 @70%+ 112,5kg, Every 3 min

Incline bench row 2x24kg KB 4 x max. Every 3 min 15/13/12/12

PM...
Conditioning

EMOM 10'
2 Power clean
2 Push jerk
3x75kg, 7x80kg

Rest 5min

8 rounds 15"on/15"off DU

Rest 5 min

AMRAP 6'

4 Deadlift 100kg
5 Wall Ball
6 TTB

7 + 11reps

Rest 3 min

100 Situp

4:17

WOD 130622:

Strength

Back squat 10 x 3 @85%, rest at least 2 min, 130kg

BBG

15 min to work up to a heavy Snatch, 70kg

15 min to work up to a heavy Clean & Jerk, 90kg

Skill

12 min MU practice

WOD 130621:

Strength

1) Back squat 8 x 4 @80%, rest 2 min, 122,5kg

2) Close grip Bench press 6 x 4, rest 2 min, 85/90/95/97,5/97,5/97,5kg

Conditioning

5 min KB Snatch test - 24kg 97reps

WOD 130620:

AM

Strength:

Back squat 7 x 5 @75%, est 2 min, 115kg

BBG

12 min to work to a max Snatch (70kg), then

EMOM for 7 min (8 total reps) @90% of today's max: 62,5kg

PM

BBG

12 min to work up to a max Clean and jerk (100kg), then

EMOM for 5 min (6 total reps) @85% of today's max: 85kg

Strength2:

1a) 4 x 5 Wtd Strict pull ups, rest 60", 10kg

1b) 4 x 8 Strict tempo GH Raise - fast up, 5 sec down, rest 60"

1c) 4 x 15 Reverse hypers, rest 30"

WOD 130618:

AM

BBG

5 x 1 3 position Clean + 1 Jerk, rest 90", 7075/80/85/85kg

Strength

1a) 4 x 8-10 Shoulder press, rest 60", 45/3x50kg

1b) 4 x 5 Pendlay row, rest 60", 80kg

PM

Conditioning

EMOM for 12 min

Odd: 3 HSPU
Even: 5 TTB

Each round btw 29-32"

Rest 5 min

Alternating Tabata 8 rounds

Swing 32kg
Burpee

WOD 130617:

AM

BBG

7 x 1 Snatch + 3 Snatch grip Push press, rest 90", 50/55/57,5/60/62,5/65/62,5kg

Strength

1a) Back squat 6 x 6 @70%, rest 2', 107,5kg

1b) Incline bench row w/ 2 x 24kg KB after BS

PM

Conditioning

15 rounds

30sec sprint
90sec jog

Total meters: about 6000m

WOD 130615:

10 AM

Conditioning

400m Run
4 rounds
- 15 pull up
- 12 Burpee
- 9 KB Am swing 32kg
400m run
4 rounds
- 20 KB SDHP 32kg
- 15 Box Jump
- 10 TTB
400 run
Időre
- 30 Power clean 60kg
- 100 DU
400m run

Time cap: 35min

Not finished in time! Missed 40DU and 400m run, but :D :D after the first 4rounds-part I have to go to toil..... :P :D :D
It was couple of minutes delay....

Rest to recovery....

12 AM

Squat clean heavy singles: 30 min to work up to 95kg

WOD 130614:

BBG

1) 15 min Jerk from blocks

2a) 5 x 5 Close grip Bench press, rest 60" - 80/85/90/95/95kg

2b) 5 x 5 Clean shrug, rest 60" - 100/4x105kg

WOD 130613:

AM

BBG

15 min Squat snatch practice - focus on very fast squat under the bar

Strength

10 x 10 Incline Bench row w/ 2 x 20kg KB, rest 60"

PM

Conditioning

400m run
10 Burpee
15 Pull up
20 OHS 40kg
15 pull up
10 Burpee
400m run

7'36"

Rest 7min

21-15-9

Wall Ball
Am.swing 32kg
OH Lunge w/ 20kg plate

7'53"

WOD 130611:

AM

1) EMOM for 5 min

2 Squat clean @70% - 75kg

2) 20 min to establish a 1RM Back squat - 152,5kg NPR!!!

3) 10 x 10 Shoulder press, rest 60" - 40kg (4x10, 9,8,7,6,7,8reps)

PM

Conditioning

21-15-9

Deadlift 100kg
Burpee

5'23"

Rest 7'

5 Rounds for total working time:

20 KB SDHP 20kg
5 TTB
5 Power snatch 40kg

Rest 1:1

1', 1'02", 1'11", 1'18", 1'19"

WOD 130610:

AM

1) 12 min to perform a 1RM Push press - 95kg

2) Incline Bench Row - Rest-pause sets, 2 x 20kg KB 15/8/6reps

3) Dip, Rest-pause sets - 15/10/8

PM

Conditioning

10 rounds in every 90 sec

4 Power clean
4 Front squat

2min 50kg
2min 60kg
6min 70kg

Rest 5"

EMOM for 7 min

2 Wall Walk
5 Target Burpee 10cm

WOD 130608:

Conditoning

25 min AMRAP:

50 KB Am.swing 32kg
40 DU
30 Thruster 40kg
20 Pull up
10 Burpee
Run 200m w/ 20kg plate

2 rounds

WOD 130607:

BBG

1) 12 min to establish a 1RM Snatch - 75kg

2) 12 min to establish a 1RM Clean & Jerk - 100kg (Clean 105kg okey, Jerk Failed)

Strength

Incline bench row w/ KB, Rest-Pause sets - 2 x 20kg 15/8/6reps

Midline

1a) 3 x ME Strict TTB, rest 45"

1b) 3 x 15 GH Raise, rest 45"

WOD 130606:

AM

BBG

1) 7 x 1 Power Clean & Jerk work up to 80% of 1RM

2) 3 x 3 Clean hi pulls - 70kg

Strength

1) Shoulder Press - 3 rest pause sets, 20" rest btw sets - 35kg

2) 5 x 5/5 KB Jerk, 24kg

PM

Conditioning

Warm up
5 rounds not for time:
4 KB Thruster, 4 KB Clean & Press, 4 Burpees 2x16kg KB

6 rounds

80 sec work:
6 KB Goblet sqaut 24kg
6/6 KB Snatch 24kg
6/6 KB Chinese Row 24kg
Even: Burpees

40 sec rest

Burpees: 6,8,8,6,5,2reps

WOD 130605:

It's a deload week cause this is the right time for it and I have a rib injury suffering on our saturday's rugby match...

AM

BBG

1)7 x 1 Snatch work up to 80% of 1RM

2) 7 x 3 Snatch hi pull, rest 60" - 60kg

Strength

1) Incline Bench row w/ 2 x 16kg KB RestPause sets 18/10/8 rest 20" btw rounds

2) Shoulder External rotation

PM

Conditioning

12 min AMRAP

5 Power Clean & Jerk 60kg
10 Front Squat 60kg
Run 200m

4 rounds + 4

WOD 130530:

AM

Strength

1a) 7 x 3 Deadlift, rest 60" - 130kg

1b) 7 x 2 Bench press (Sh.press width grip), rest 60" - 90/95/100/102,5/102,5/105/105kg

2) Shoulder press - Rest-pause sets (20 sec rest btw sets) - 35kg 16/8/6reps

Skill

15 min alternating ME L-sit holds and Freestanding HS Hold

PM

Conditioning

10 x 200m run/200m jog - All repeats are at 100% efforts

All are btw 31-34sec

Cool down

800m jog

WOD 130529:

AM

BBG

1) 10 x 1 Hi Hang Clean + 1 Jerk, rest 60" - 65/70/2x75/3x80/3x85kg

2a) 5 x 2 3Stop Clean pulls, rest 60" - 110kg

2b) 5 x 5 Front Squat @70%, rest 60" - 90kg

Strength/Midline

1a) 3 x 15 Wtd GH Raise, rest 45" - 20kg

1b) 3 x 15 Reverse Hypers, rest 45" - 20kg

PM

Conditioning

4 rounds for total working time:

2 Rope Climb
15 Dip
Run 400m

Rest 2:1

2:41, 2:48, 2:45, 3:09

WOD 130528:

AM

BBG

1) Every 40 sec for 4 min (7 total reps)

1 Snatch + 1 Snatch Balance + 1 OHS @70% - 55kg

2) Every 40 sec for 4 min (7total reps)

1 Clean + 1 Push jerk + 1 Split jerk @70% - 75kg

Strength

1) Incline Bench Row - RestPause set - 2x 16kg KB

16/8/6

2) Pendlay Row - Cluster sets 3.3.3 x 3 10sec rest/90sec rest 70kg

3) Shoulder external rotation

PM

Conditioning

1)
For time:
20 Wall Ball 9kg
20 TTB
20 Wall Ball
20 KB SDHP 24kg
20 Wall Ball
20 C2B Pull ups
20 Wall Ball

8'12"

2)
4 min AMRAP

9 KBS 24kg
6 HRPU
3 Clean & Jerk 60kg

1 min rest

4min AMRAP

15 Air squat
10 Burpee Box Jump
5 Strict Pull up

4 + 16reps
2 + 16reps

WOD 130527:

AM

BBG

1) 10 x 1 Hi Hang Snatch, rest 60", 50/52,5/55/57,5/60/60/62,5/62,5/65/65kg

2a) 5 x 2 3Stop snatch pull - rest 60", 85/85/3x90kg

2b) 5 x 5 Tempo Back squat (3 sec pause at the bottom) @70%, rest 60" - 105kg

PM

Midline

1a) 3 x 20 Reverse hypers, rest 45" 20kg

1b) 3 x ME L-sit hold, rest 45", 28,22,18sec

Conditioning

12 min AMRAP

7 Strict pull up
14 Alternating pistols
21 GHD Sit ups

3 rounds + 36 reps