Train hard-eat easy-move better
"You are born small and weak and you die small and weak. How you live in between is what matters"
WOD 140311
BBG
1) 5 x 1 Clean from blocks + 1 Jerk - rest 90" 95kg
2) 4 x 3 Snatch hi-pull - rest 90" 80kg
Strength
1) Back squat: 1 attempt to establish a 20RM - rest 1' 95kg
2) Front squat: Max reps @100% of 1) 6 reps
Conditioning
3 rounds
Running 1000m
20 TTB
- Rest 2:1 -
5:25, 5:46, 6:17
WOD 140310
Conditioning
CFGO 14.2 Repeat - 122 reps
BBG
1) 7 x 1 Snatch from blocks - rest 90"
2a) 3 x 3 Snatch grip BTN Push press + 2 OHS - rest 90" 60kg
2b) 3 x 3 Three stop snatch pull - rest 90" 80kg
Strength
1a) 3 x ME HS hold - rest 90"
1b) 3 x 20 steps Front rack Walking Lunge - rest 90" 40kg
WOD 140308
BBG
1) Snatch - heavy 3 attempts
2) Clean and Jerk - heavy 3 attempts
Conditioning
7 rounds:
1 min ME Wall Ball 9kg
30 sec ME Power Clean + Push jerk (1-3. 60kg, 4-5. 70kg, 6-7. 80kg)
30 sec Rest
26/3, 22/4, 20/3, 17/2, 20/2, 19/2, 13/2
WOD 140307
BBG
7 x 2 Tall Snatch - rest 60", 40-50kg
Strength
2a) 5 x 3 Jerk balances - rest 60", 65, 67,5kg
2b) 5 x 2 Tempo HBBS @75% (5sec pause at bottom) - rest 60", 115kg
Conditioning
CFGO 14.2 1st attempt
112 reps
WOD 140305
BBG
1) EMOM for 5:00 (6 rounds)
2 Power snatches - 60kg
2) EMOM for 5:00 (6 rounds)
2 Power clean + push jerk - 80kg
Conditioning
AMRAP 30 minutes
Run 400m
3 Muscle up
9 rounds + 50m
WOD 140304
BBG
1) 5 x 1 Clean from blocks + 1 Push jerk - rest 90", 80-95kg
2a) 4 x 3 Jerk recoveries @100-110% 1RM Jerk - rest 90", 105-110kg
2b) 4 x 3 Dip squat @110-120% 1RM jerk - rest 90", 110-115kg
Strength
1) Back squat 20RM 1 attempt - rest 60", 90kg
2) Front squat: Max.reps @100% of 1) 5 reps
Conditioning
1) 4 rounds
- 12 T2B
- 12 Burpee Box jumps
Rest 1:1
1:40, 1:41, 1:52, 2:00
After the last rest period:
2) 15 MU for time 10:07
WOD 140303
Conditioning
CFGO 14.1 Repeat
241 reps
BBG
1) 7 x 1 Snatch from blocks - rest 90", 55-67,5kg
2a) 3 x 3 Snatch grip BTN push press - rest 90", 70-75kg
2b) 3 x 3 Snath 1st pull (3" pause at knee) - rest 90", 85kg
Strength/Skill
1a) 3 x max HS hold - rest 90"
1b) 3 x 20 steps OH Walking lunge - rest 90", 40kg
WOD 140228
BBG
7 x 2 Tall Snatch - work up to a heavy double - rest 60", 40,40,42,5 42,5 45,45,47,5
Strength
EMOM for 10:00 alternating
3 Front squat @70% 1RM - 95kg
3 Jerk Balance - 65kg
Conditioning
CFGO 14.1
AMRAP 10'
30 DU
15 Snatch 35kg
224 reps
WOD 140226
BBG
1) EMOM for 5:00 (6 sets) - 2 Power snatches 60kg
2) EMOM for 5:00 (6 sets) - 2 Power Clean + 1 Push Jerk 75kg
3) 12 minutes to establish a 1RM Snatch Balance - 80kg
Conditioning
7 rounds for working time:
- 5 Hang clean 60kg
- 12 Box Jump 60cm
- 15 Burpee
Rest 1:1
1: 1:31, 2: 1:37, 3: 1:33, 4: 1:35, 5: 1:42, 6: 1:43, 7: 1:48
WOD 140225
BBG
5 x 2 Clean & Jerk @70% - 77,5kg - rest 90"
Strength
Back squat - heavy single 147,5kg
Conditioning
Run 2000m
50 HSPU
19'50" :(
WOD 140224
BBG
5 x 2 Snatch @75-80% rest 90" - 60,65kg
Strength
EMOM for 5:00
5-8 C2B Pull-ups
Conditioning
5 rounds
30 DU
20 Wall Ball 9kg
7 Power snatch 45kg
Rest 1:1
1. 1:40, 2: 1:43, 3. 2:10, 4. 2:04, 5. 2:03
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
WOD 130828:
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
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