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

WOD 130525:

Conditioning

50 Burpee
40 KB Am.swing 32kg
30 Pull ups
20 Snatch 50kg
10 HSPU
100 DU
10 OHS 50kg
20 Box Jump 60cm
30 Clean & Jerk 50kg
40 TTB
50 Burpee

34'15"

I felt very bad during whole workout..... My stomach was full of my breakfast and couldn't do my best!! :( Awkward!!!

WOD 130524:

BBG

1) 10 min to work up to a heavy but not max Power Clean & Push Jerk  -  90kg

2)  EMOM for 7 minutes perform:
   
     2 Power Clean & Push Jerk @90% of the above:  80kg

Strength

1a)  4 x 3  1&1/4 Front squat, rest 60",  80kg

1b) 4 x 8 Shoulder press, rest 60",  50kg

2) Pendlay row, rest-pause set, 40kg
    16reps/20"rest/8reps/20"rest/6reps