Train hard-eat easy-move better

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