WOD 121031 Deadlift, bench press

Strength

1) 10 x 1 Deadlift @80%, rest 45",   140kg

2) Bench press: 2x4@75% 100kg,  2x3@80% 105kg, 3x2@85% 110kg, rest 60"

Strength/Conditioning

1a) 3 x ME HSPU, rest 30"

1b) 3 x 15 UB KB Snatches(each arm), rest 30" - 20kg

1c) 3 x 15 Reverse hyper, rest 30"


Evening
Rugby training

WOD 121030 Vertical snatch and Clean

BB Gymnastics

1) 5 x 2 Vertical Snatch off high boxes (at hip) - heavy but perfect - not maximal, rest 60" Demo video (50,55,55,57,5 60kg)

2) 5 x 2 Vertical Clean off high boxes (at hip) - heavy but perfect - not maximal, rest 60" Demo video (60,65,70,75,75kg)

Strength

1) 5 x 5 Back squat @75% of 1RM, rest 2min   115kg

1) 3 x 2 Front squat@77,5% of 1RM (3sec pause at the 1st rep), rest 90sec   100kg

WOD 121029 Hi hang work, evening MetCon

BB Gymnastics

1) 7 x 3 Hi-hang Snatch (knee extension only) - medium/heavy but very fast, rest 60" Demo video  (50,52,5 55, 57,5 60, 62,5 65kg)

2) 7 x 3 Hi-hang Clean (knee extension only) - 1 Jerk - medium/heavy but very fast, rest 60" Demo video  (70,75,77,5 80, 82,5 85, 87,5kg)

Strength

1a) 3 x 8 Wtd Strict pull ups - heavier than last week, rest 60"  20kg

1b) 3 x 8 Shoulder press, rest 60"  55,57,5 57,5kg

Conditioning (at 7pm)

5 rounds for total reps
In 90 sec perform 15 Burpee then with the remaining time perform AMRAP of OHS@50kg
Rest 90sec after each roound
THEN
400m run for time

OHS: 9,6,6,5,3
Run: 1:30

WOD 121027 1RM Day

BB Gymnastics

1) 15 min to establish a 1RM Snatch   72,5kg (less than PR)

2) 15 min to establish a 1RM Clean and Jerk   100kg (less than PR)

Strength

15 min to establish a 1RM Front Squat   127,5kg NPR!!!

Conditioning

21-15-9

Deadlift 100kg
Bar-facing burpee

6'44"

WOD 121026 Power snatch, clean, MetCon

BB Gymnastics

1) 7 x 1  1 Power snatch + 1 Heaving snatch balance + 1 OHS - heaviest possible, rest 60" (50,55,57,5 60, 62,5 67,5kg)

2) 7 x 1 3 Hang power clean + 1 Push jerk - heaviest possible, rest 60" (70,75,77,5 77,5 80x3)

Conditioning

For time:
20 Pullups
5 HSPU
400m run
40 Slapping pushup
30 KB OH Walking lunge 2x16kg
20 Box bag to shoulder (40kg bag)
30 Slapping pushup
20 KB OH Walking lunge
10 Box bag to shoulder
400m run
5 HSPU
20 Pullups

26'30"

Midline

1a) 3 x 15 Wtd GH Raise, rest 60",   10kg plate

1b) 3 x ME L-Sit hold, rest 60"

WOD 121024 Deadlift, Bench press

Strength

1a) 7 x 3 Banded Deadlift @90kg + Green band, rest 60"

1b) Bench press: 2 x 3 @70% 90kg
                          2 x 3 @75% 100kg
                          2 x 2 @80% 105kg
                          1 x 2 @85% 110kg

Strength/Conditioning

1a) 3 x ME UB Ring dip, rest 30" (11,9,8)

1b) 3 x 15 UB KB Snatches (each arm) - heaviest possible, rest 30"  24, 20,20kg

1c) 3 x 5 HSPU (kipping allowed), rest 30"

1d) 3 x 15 Reverse hypers, rest 30"

WOD 121023 High block snatch

BB Gymnastics

1) 7 x 2 Vertical Snatch off high boxes(at hip) - heavy but perfect - not maximal, rest 60" (2x60, 2x62,5 3x65kg)  Demo video

Strength

1) Back squat: 2,2,2,1,1 @100% of 3RM, rest 2min,   140kg

2) 3 x 5 Pause Back squat (3" pause on the 1st and 5th rep), rest 90sec,    90kg

Conditioning

Every 90sec for 15min (10 total rounds)

20 DU
8 Pullups
3 Ground to Overhead

Weight was 50kg, and clean and PP

1-7th round was full round
8th round: only 6 pullups
9-10th round: 2-2 G2O

WOD 121022 EMOM Snatch, Clean & jerk

BB Gymnastics

1) EMOM for 7min  1Snatch + 1Hang snatch(above knee) @85%, 62,5kg, then rest 2min

2) Perform single snatches @90,95,90%. Rest at least 2min. 67,5 72,5, 70kg

3) EMOM for 7min 1Clean + 1Hang clean(above knee) + 1Jerk @80%, 85kg, then rest 2min

4) Perform Clean&Jerk 3x1@90%. Rest at least 2min. 95kg

Strength

1a) 3 x 8 Strict HSPU (w/ 5cm raiser), rest 60"

1b) 3 x 8 Wtd Strict Pullup  16kg KB, rest 60"

Conditioning

10 rounds 30"on/30"off Burpee

102 reps

WOD 121020 Rugby game

Today's WOD was our very first match in the championship against Nagyvarad Spartan in Oradea! We won over the romanian team. Result is 27-22. I have scored a try!! :)) Yepp!!

WOD 121018 Power work, no metcon

BB Gymnastics

1) 7 x 1  1 Hang power snatch + 1 Power snatch - heaviest possible, rest 60" (55,57,5 60,62,5x2,65,67,5kg)

2) 7 x 1 2 Power clean + 1 power jerk - heaviest possible, rest 60", (75,80,85,87,5x2, 90x2)

Strength

1a) 3 x ME HSPU, rest 45",  5,7,5

1b) 3 x ME Double arm KB Snatches @20kg, rest 45", 10,7,7

1c) 3 x 15 Reverse hypers, rest 45"

1d) 3 x 5 Snatch grip behind the neck press - heavy, rest 45", 45kg

WOD 121017 Lifting off boxes, Squat, MetCon

BB Gymnastics

1) 5 x 1 Snatch off high boxes (above knee) - heavy but perfect, not maximal, rest 60" (62,5 65,65, 67,5x2)

2) 5 x 1 Clean off high boxes (above knee) - heavy but perfect, not maximal, rest 60" (85,87,5 90,92,5 95)

Strength

1) 5 x 1 Back squat @100% of 3RM, rest 2min,   140kg

2) 3 x 5 Front squat - heaviest possible, rest 90",  100,105,105kg

Conditioning

3 rounds for time:
10  2 Box Lateral Box jump 50cm
5 HSPU
20 KB SDHP 24kg

9'31"

WOD 121016 EMOM Olympic lift

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 min @85%, then rest 2min and perform 1 rep @95% (only 3 attempts)
 62,5kg, 71kg (1st)

2) C&J: 2 reps EMOM for 7 min @82%, then rest 2 min and perform 1 @92% (only 3 attempts) 85kg,95kg(1st)

Accessories

1a) 3 x 3 1sn.grip behind the neck PP + 1 Heaving sn.balance + 1 OHS, rest 60"   60kg

1b) 3 x 3 Flat footed clean hi-pulls - heavy, rest 60",  70kg

Conditioning

Part 1 . (11:00 AM)
12 min AMRAP
50 DU
7 Burpee
Add 7Burpees every round( Rd2. 14, rd 3 21, etc)

4rounds + 5 DU

Part 2. ( 6:00 PM)

EMOM for 14 min
Prowler push 40m, 90kg

WOD 121013 1RM Day - Snatch, Clean&Jerk

Part1. 9:00 AM
BB Gymnastics

1) 20min to establish a 1RM Snatch:  75kg NPR!!

2) 20min to establish a 1RM Clean&Jerk:  105kg NPR!!

Part2. 1:00 PM
Strength

EMOM for 7 min

Back squat  @90% of 1RM:  137,5kg

2 reps for 3min
1 rep for 4min

Conditioning

For time:

30 Box jump 60cm
20 Deadlift 110kg
30 T2B
20 Push press 50kg
30 GHD sit up
20 KB SDHP 20kg
30 Weighted alternating pistol w/ 16kg KB
20 Burpee Box jump 60cm

18'18"

WOD 121012 Deadlift day

Strength

1a) 10 x 1  8cm Deficit Deadlift @85% of 1RM, rest 60",   150kg

1b) 10 x 3 HSPU, kipping is allowed, rest 60"

Conditioning

3 rounds for time:

9 Front squat  80kg
6 Strict Pull up
50 DU

9'17"

Midline

1a) 3 x 10 Strict GH Raise with green band, rest 60"

1b) 3 x 10 Strict Toes 2 Bar,  rest 60"

WOD 121010 Power work, strength, no metcon

BB Gymnastics

1) 7 x 1  2 3-Stop Snatch Pulls + 1 Power Snatch, rest 60" - heaviest as possible (55,57,5 60,62,5 65, 67,5 70kg)

2) 7 x 1  1 Power clean + 2 Push jerk, rest 60" - heaviest as possible (75,80,80,85,85,87,5 90kg)

Strength

1a) 3 x ME Strict pullups (any grip), rest 45"   (6,6,7)

1b) 3 x ME Deficit HSPU  5cm, rest 45"  (5,4,4)

1c) 3 x 15 Reverse hypers, rest 45"

1d) 3 x 5 Sntach grip behind the neck press, rest 45" - heaviset as possible (40,45,45kg)

WOD 121009 Lifting off box, squats, prowler

BB Gymnastics

1) 5 x 2 Snatch off high boxes(just above knee) - rest 60", heavy, (60,62,5 65, 67,5 67,5kg)

2) 5 x 2 Clean off high boxes(just above knee) - rest 60", heavy, (80,85,87,5 90, 92,5kg)

Strength

1) 4 x 8 back squat: @80% of 3RM - 110kg,  rest 2min

2) 5 x 2 Pause front squat - heavy (5sec pause at the bottom), rest 90" (85,90,95,100,100kg)

Conditioning

EMOM for 12 min

Prowler push 90kg  20sec on/40sec off

WOD 121008 Percentage work

BB Gymnastics

1) Snatch, rest 30-60"
3x2 75 % 55kg
1x2 80% 60
1x2 85% 62,5
2x2 90% 66
3x1 90% 66
2x2 80% 60kg

2) Clean & Jerk, rest 30-60"
3x2 70% 70kg
1x2 75% 75
1x2 80% 80
2x2 85% 85
3x1 85% 85
2x2 75% 75kg

Accessories

1a) 3x3 1Snatch grip behind the kneck Push press + 1OHS, rest 60",     65kg

1b) 3x5 Flat footed Hang clean hi-pull, rest 60",     60, 2x65kg

Conditioning

1min ME Slapping push up
1min rest
8min AMRAP
16 Alternating KB Snatch 2x20kg
12 KB thruster 2x20kg
8 Burpee over hurdles 60cm
1min rest
1min ME Slapping push up

25
2 rounds
16

WOD 121006 1RM Day

BB Gymnastics

1) 20min to establish a 1RM Snatch   -   73,5kg NPR!!!

2) 20min to establish a 1RM Clean & Jerk - 95kg (worse than my PR!!)

Strength

EMOM for 7min

3 reps back squat:  85% of 1RM,  130kg

Conditioning

For time:
5 Squat clean 70kg
20 Ring dips
10sec HS Hold
4 Squat clean
15 ring dips
10sec HS hold
3 Squat clean
10 Ring dips
10sec HS Hold

11'03"

WOD 121005 Banded deadlift

Strength

1a) 10 x 2 Banded deadlift, rest 60",   (80kg + green band)
1b) 5 x 5 Shoulder press, after every 2nd Deadlift, rest 2+min,   (55, 4x60kg)

Conditioning

4 round for time
6 Box jump 60cm
24 OHS 32,5kg

9'55"

Midline

1a) 3 x 20 "Strict" GH Raise, rest 60"
1b) 3 x ME "Strict" T2B, rest 60",  13,10,9

WOD 121003 Power snatch & clean

BB Gymnastics

1) 5 x 2 Power snatch - heavy, but not max, rest 60", (57,5 60,62,5 65, 67,5kg)

2) 5 x 2 Power clean & push jerk - heavy but not max, rest 60", (75,77,5 80, 82,5 85kg)

Strength

1a) 3 x 8 Good mornings, rest 45",  60kg
1b) 3 x 12  Reverse hypers, rest 45"
1c) 3 x 8 KB Seated strict press, rest 45", 2x20kg

Conditioning

5 rounds for time
Run 200m
5 Squat snatch 40kg

9' 45"

WOD 121002 High block work

BB Gymnastics

1) 7 x 1 Snatch off high boxes(at hip) - heavy, rest 60"  (55,57,5 60,62,5 65, 67,5kg)

2) 7 x 1 Cl & J off high boxes(at hip) - heavy, rest 60"  (70,75,80,82,5 85kg x3)

Strength

1) Back squat: based off of 3RM BS

Set1: 1rep every 30sec for 2min @90% (125kg) (5 TOTAL REPS) - Don't re-rack the barbell until all 5reps are completed.
Rest: 3min
Set2: 1rep every 30sec for 90sec @90% (125kg) (4TOTAL REPS) - Don't re-rack the BB until all 4reps are  completed
Rest: 2min
Set3: 1rep every 30sec for 60sec @90% (125kg) (3TOTAL REPS) - Don't re-rack the BB until all 3reps are completed.

2) Front squat: 5 x 3 - heavier than last week, rest 90". (85,90,95,100,105kg)

WOD 121001 Back to Lifting again

BB Gymnastics

1) Snatch: 3x1 80%  57,5
                1x1 85%  62,5
                1x1 90%  65
                1x1 95%  67,5
                3x1 90%  65
                2x1 85%  62,5kg

2) Cl & J: 3x1 75%  75
                1x1 80%  80
                1x1 85%  85
                1x1 90%  90
                3x1 85%  85
                2x1 80%  80kg

Accessories

1a) 3x3 Heaving snatch balance, rest 60",  65,70,75kg
1b) 3x5 Pendlay rows, rest 60",  75,80,85kg

Conditioning

1min ME Burpee
Immediately
6min AMRAP
3 Snatch 55kg
6 HR Pushups
9 Box jump 60cm
Immediately
1min ME Burpee

21 b. + 3rounds+6HRP  +  14 B.