WOD 120731 High blocks

BB Gymnastics
7 x 1 Snatch off high blocks (45,50,55,55,60,62,5kg)
7 x 1 Clean off high blocks  (60,65,70,80,95,90,90kg)

Strength
7 x 3 Back squat 70-80% of 1RM (90,100,105,110,115,120,125kg)

Conditioning
5 rounds for total run time and reps of:
Sprint 200m
ME UB Thruster 60kg
1. 37" 5
2. 37" 5
3. 36" 4
4. 37" 5
5. 37" 5

WOD 120730 Reload day

BB Gymnastics
7 x 2 Split jerk from rack - heavy, but not max, 60-90" rest (50,60,70,75,80,85,90kg)

Strength
1a. Deadlift  10 x 2   120kg  60" rest
1b. DB Shoulder press 5 x 5  (after every 2nd DL) 26kg   2+ min rest

WOD 120729 Rest day

WOD 120728 Competition Day - Napfény Challenge

It was a team competition in our new gym in Szeged.
I had 2 team-mate, Annamari Székács and Norbert Király!!
There were 11 competitor teams. We got the 4th place!!!

WOD1:
AMRAP 15'
100 Burpee
80 Wall ball
60 Box jump
40 Pull up
20 HSPU
Max reps MU for the rest of 15'

WOD2:
AMRAP 3'/ each person
Ladder 1-1-1-1,2-2-2-2,3-3-3-3,.......
Deadlift, Power clean, Push press, front sqaut
The weigh is competitor'choice

WOD3:
Static squat - burpee box jump
Hand stand hold - air squat
Hanging on the bar at the top - DU

Final WODs:
1. 21-15-9
Snatch (40/30kg)
T2B

2. 21-15-9
Thruster (40/30kg)
Pullup

3. 21-15-9
Power Clean (60/40kg)
Ring dip

WOD 120726-27 Rest days

Stretching, SMR, prepairing for competition
Napfény Challenge

WOD 120725 Block snatch high pull & snatch

BB Gymnastics
10 x 2 High Block Snatch High pull + 1 Block Snatch  60" rest (40,2x45, 2x50, 2x55, 57,5, 2x60kg)

Strength/Skill
1a. 4x ME HSPU  45" rest
1b. 4x5 wtd pull up 16kg KB  45"rest
1c. 4x15 GHD Back extensions

WOD 120724 Clean & EMOM

BB Gymnastics
1. 7x2 High block clean + 2 Split Jerks - heavy, but fast  60" rest (50,55,60,65,70,75,80kg)

Strength
1. Back squat 1x8 75%, 1x5 85%, 1x3 90%, 2x3 95% of 3RM, 2' rest (100,115,122,5 130kg)

2a. 5x3 Push press - heavy  60" rest  (70,75,80,80,80kg)
2b. 5x3 Front squat - heavy (3" pause at the bottom)  60" rest (70,75,80,80,80kg)

Conditioning
EMOM 10'
5 Pullups
20 DU

WOD 120723 Snatch, TGU

BB Gymnastics
1. 7x2 High block snatch  40,45,50,55,60,62,5 ,62,5kg

2a. 4x3 snatch high pulls - heavy,  70kg
2b. 4x3 Drop snatch - medium, heavy, 40,45,50,50kg

Strength
1a. 4x8 WTD GH Raise  25kg
1b. 4x2/arm  BB TGU

Conditioning
3 rounds
3 Power clean 70kg
12 Burpee
15 Pull up

6'17"

WOD 120722

Rest day
SMR Massage

WOD 120721 Lifts

BB Gymnastics

1. 4 x 2 2High Hang Snatch High Pull + Hang Squat Snatch  55,60,60,60kg

2. 4 x 2 2High Hang Clean HP + Hang Squat Clean 70,75,75,75kg

3. 4 x 2 Flat-footed Clean pulls 115%   110kg

Conditioning, skill

5 min AMRAP T2B

30reps

WOD 120720 Oly Lift & MetCon

Strength:
1. Work up to 1RM snatch  70kg (power)
2. Work up to 1RM clean & jerk  90kg (squat) 95kg split jerk failed, clean was OK.

Conditioning
400m run
27 pullups
27 dips
18 push press 50kg
400m run
21 pullups
21 dips
15 push press 50kg
400m run
15 pullups
15 dips
12 push press 50kg

18'45"

Rest day 120719

Active recovery and rest day
Stretching and yoga

Graham Holmberg and his yoga session

WOD 120718 Back squat & sled push

Strength:
1. Back squat:1x10 60%, 1x8 65%, 1x6 70%, 1x4 75%  (90, 100, 105, 112,5kg)

2a. Shoulder press: 4 x 3  rest 60" (60,60,62,5 65kg)
2b. Front squat: 1x5 60%, 1x5 65%, 2x5 70%  rest 60" (70, 77,5 85kg)

Conditioning
4 x 1' sled push (srum machine) 2' rest

Skill: 
15 min
HS hold for max time
Box jump for max height

WOD 120717 Power Clean + Press cluster

BB Gymnastics
1a. 5 x 1 power clean  60" rest  (80, 85, 90, 90, 95kg)
1b. 5 x 1 press cluster (press+push press+split jerk)  60" rest (65, 4x67,5kg)

Conditioning
8 min AMRAP
7 Deadlift 125kg
35 DU                               3 rounds + 26DU

Strength:
1a. 3x10 WTD GH Raise  60" rest  (20, 25, 25kg)
1b. 3x10 WTD Dips   60" rest  (10, 10, 15kg)

Evening Conditioning at 6:00PM

400m sprint and then,
4 rounds
20 Push ups
20 Air squat
10 Burpee
20 Grounf to OH anyhow w/ 20kg plate
15 min

WOD 120716 Back squat

Today is the first day of my new 12-weeks squat cycle.

Srength:
1. Back squat: 1x10 60%, 1x8 70%, 1x6 75%, 1x4 80%, (90, 105, 112,5, 120kg)

2a. HSPU:  4 x 8   60sec rest

2b. Front squat: 1x5 60%, 3x5 70%  60sec rest  (70,85kg)

Conditioning:
4 rounds
ME Unbroken pullups
1' rest
1' SDHP AMRAP 20kg
1' rest
1' Weighted front plank 15kg
1' rest


1.    2.   3.   4.
20   13  15  14
30  27   28  29
15  15   15  15kg

New cycle will launch till tommorow.....

6 weeks are gone, my 6 weeks "3day a week - 2 session a day" cycle has ended yesterday, and a new form will begin on monday. The program is  The Outlaw Way programming....
Weekly schedule is 3 days on, 1 day off, 2 days on, 1 day off.

Block snatch & Intervall training W6 - D3

2012.07.14. Saturday
WOD - 1  10:00AM
Skill:
HSPU

Strength:
Block squat snatch - singles   up to 62,5kg
Block snatch high pull 4 x 3   70kg

EMOM 10'   Block power clean & Push press 4reps   55kg

P-chain moves: 2 sets of 10 RDL 80kg, 15 GHD Back extensions

WOD - 2  7:00 PM

Part 1:
8 x 200m sprint/100m jog

Part 2:
5 x 40m hill sprint

Part 3:
3 rounds for time, 1 min rest btw rounds
20 burpee
20m sled (scrum machine) push
200m run                                                             13'10"

Push press & Walking Lunge W6 - D2

2012.07.12. Thursday
WOD - 1   10:00AM
Skill:
Snatch balance

Strength:
Push press, 2,3,4,5reps x 2 sets, 20" rest btw series  70% 1RM  70kg

EMOM 10' 10 Walking lunge w/ 2x24kg KB

Clean shrug 3x 10  100kg

WOD - 2  6:00PM
Part 1:
15 min AMRAP
- 40 air squat
- 30 push press w/ bar
- 20 DU
- 10 Burpee                         4rounds

Part 2:
EMOM 8'
8 Box jump 60cm
8 Pull ups

Last week - Front squat & McGhee W6 - D1

2012.07.10. Tuesday
WOD - 1  10:00AM
Skill:
HSPU, Kipping HSPU

Strength:
Front squat: 2 sets of 70% 1RM (85kg)
5reps 20" rest
4reps 20" rest
3reps
3 min rest btw sets

EMOM 5'  Power snatch
3reps x 50kg  2'
3reps x 55kg  3'

EMOM 5' HSPU  3reps

Core: GHD situp 2x10  3sec at the bottom, 3sec at the top

WOD - 2   6:00PM
"McGhee"
30 min AMRAP
5 Deadlift 125kg
13 HR Pushup
9 Box Jump 60cm

13rounds + 13Pushup

Squat clean from blocks & Intervall running - W5 - D3

2012.07.07. Saturday
WOD - 1  10:00AM
Skill: 
HSPU practice

Strength:
Squat clean from blocks - doubles, up to 90kg

EMOTM 10"  Push jerk
60kg x 4reps  1'
70kg x 3reps  2'
75kg x 3reps  7'

Good mornings (light) 2x 15 x 40kg, 1 x 15 x 50kg

WOD - 2  7:30PM
Part 1:
Intervall running: 6 x 400m run/200m jog

Part 2:
10 min AMRAP
24kg KB throw backward  100m
Running back w/ 24kg KB  100m               2rounds + 30m KB throw

Push press & Snatch-Cindy - W5 - D2

2012.07.05. Thursday
WOD - 1  10:00AM
Skill:
HSPU practice

Strength:
Push press: 3 sets of 70% x 1RM x 5reps (70kg), 30" rest, and then 60% x 1RM x max reps (60kg)  (9,8,5)

EMOTM 10' Front squat
80kg x 3reps 1min
85kg x 3reps 1min
90kg x 2reps 4min
95kg x 2reps 4min

Clean shrug: 3x5  110kg

Core: 100situps, 25 wtd, 25 GHD, 50 CF style

WOD - 2  6:00PM
Part 1.
1-2-3-4-5-4-3-2-1 Snatch 60kg, 2 rounds of Cindy btw snatches  (16rounds Cindy)         26'10"

Part 2.
EMOTM 8'  Rugby srum machine push   30sec on/30sec off

Squat & Deadlift-running - W5 - D1

2012.07.03. Tuesday
WOD - 1  10:00 AM
Skill: Snatch Balance - heavy

Strength: Back squat, work with 1RM x 80%, 120kg
3 sets of theese series: 4reps 20"rest, 3reps 20"rest, 2reps 4min reps (27reps with 120kg)

EMOTM 10' Power clean
4x 70kg for 2 min
3x 75kg for 6min
2x 80kg for 2min

Romanian DL: 12x60kg, 10x70kg, 8x80kg

WOD - 2  6:00PM
Part1:
3 rounds for time:
400m run
15 BW Deadlift  90kg        9'03"

Part2:
Burpee/KB am.swing 24kg/DU
9/1/30
8/2/30
.....
....
2/8/30
1/9/30                               17'30"