WOD 130130 Deload week - Training 2.

Skill

25 min MU practice

Strength

4 x 15 GHD Situps

Conditioning

6 kör

6 T2B
8 Burpee Box jump
20 DU

Rest 1:1

1) 1'13" 2) 1'16" 3) 1'19" 4) 1'29" 5) 1'28" 6) 1'27"

WOD 130129 Deload week - Training 1.

1) 20 min MU practice

2) EMOM for 21 min

a) First min - 5 Kip. HSPU  (35 Total reps)

b) 2nd min - 1 Rope Climb (7 Total reps)

c) 3rd min - 8 Pistol (4/4) (56 Total reps)

...and repeat!

WOD 130127 Oly lifting & Short MetCon

BB Gymnastic

1) 30 min Snatch practice - heavy single

2) 30 min Clean and Jerk practice - heavy single

3) EMOM for 10 min
1 Power clean  80kg

Conditioning

21-15-9

Power clean 60kg
Box jump  60cm

7'23"

WOD 130126 Bench & Push press, "Cindy"

Strength/Conditioning

1) Burpee: 30 sec on/30sec off  @85%   (10,10,9,9,9,10,10,9,8,10)


2a) 3 x ME (Jerk Grip) Bench Press  @100% BW - rest 60",   90kg  (6,5,5)

2b) 3 x ME Push press @85%BW - rest 60", 77,5kg  (5,4,4)

   - alternating sets - 


Skill
(Gymnastic)

EMOM for 10 min

6 reps Pistols (3/3)

Conditioning

"Cindy"

5 Pullups
10 CF Style pushups
15 Air squat

22 rounds + 5 Pullups

WOD 130125 OHS...

1) EMOM for 20 min
10 OHS 30kg + 5 T2B

Skill

(Strength)
EMOM for 10 min
2 Deadlift  135kg

(Gymnastic)
EMOM for 10 min
2-4 reps of HSPU

Conditioning

12 min AMRAP
 - 16 KB Snatches 20kg (8/arm - alternating)
 - 8 Burpees

7 rounds

WOD 130123 Back squat

Strength

1a) 5 x 5 Back squat - rest 60",  100,105,110,115,120kg

1b) 5 x 20 KB Am.swing - rest 60", 24kg

Gymnastics

EMOM for 7 min  1 Rope Climb

Conditioning

Every 30 sec for 10 min (42 total reps)

2 power snatch 50kg

WOD 130122 Only gymnastic work

1) 10 min MU practice

2a) 5 x ME HSPU, rest 45"

2b) 5 x 15 Reverse hypers, rest 45"

2c) 5 x 1' wtd plank w/ 10kg plate, rest 45"

SMR, stretching

WOD 130120 Thruster

Strength

1) 15 min to establish a 1RM Thruster   90kg

2a) 5 x ME Wtd pullups, rest 60"  20kg KB

2b) 5 x 45sec HS Hold, rest 60"

Conditioning

EMOM for 15 min
 - 3 Power  Clean 70kg
 - 6 Pullup


Extra Credit

50 Burpees

WOD 130119 Back squat

1) Back squat: 5 x ME 1RM@85% (127,5kg) - rest 3min    (4,5,5,5)

2a) 4 x 20 GHD Situp - rest 60"

2b) 4 x 10 Wtd GH Raise w/ 20kg plate - rest 60"

     - Theese are alternating sets

3) Skill - WOD prep

4) 18 min AMRAP
 - 18 Deadlift 60kg
 - 12 HR Pushups
 - 6 T2B

10 rounds

WOD 130118 Jerk,Squat, MetCon

1) 10 min to establish a 1RM Rack Jerk   90kg

2) 1 rep Front squat:  EMOM for 10 min
100kg for 2 min
105kg for 3min
110kg for 3min
115kg for 2min

3) 15 min AMRAP
12 Burpee
12 Box Jump 60cm
12 Pull up

6r + 5 Burpee

4) 3 x 15 Shoulder External Rotation w/ Band

WOD 130116 Hi-pull from block, Strength

BB Gymnastics

1) 5 x 3 Snatch hi-pull from block (just above knee) - rest 60"  60kg

2) 5 x 3 Clean hi-pull from block (just above knee) - rest 60" 70,70,75,75,75kg

3a) 3 x 3 Drop snatch - rest 60"  50,55,55kg

3b) 3 x 5 Snatch grip behind the neck push press - rest 60"  50,55,55kg

Strength

Back saquat - rest 60"
2 x 5 80%  120kg
2 x 3 85%  127,5kg
3 x 1 90%  135kg

WOD 130115 Oly lifts & Short MetCon

BB Gymnastics

1) Snatch
3 x 1  85%  65kg
4 x 1  90%  67,5kg  rest 90"
8 x 1  75%  55kg     rest 30"

2) 5 x 5 Clean Shrug  - rest 60"  80,90,90,90,90kg

Conditioning

4 rounds for total working time:

10 OHS 40kg
10 T2B
10 KB Am.swing 24kg

1: 1'10", 2: 1'15", 3: 1'15", 4: 1'25"

WOD 130113 1RM Day, Strength, EMOM

BB Gymnastics

1) 15 min to establish a 1RM snatch  72,5kg (less than NPR)

2) 15 min to esteblish a 1RM clean and jerk  100kg (less than NPR)

Strength

Front squat - rest 90"
1 x 5  75%  95kg
2 x 3  80%  100kg
2 x 3  85%  105kg
2 x 2  90%  110kg

Conditioning

EMOM for 10 min
HSPU
4 reps for 4 min
3 reps for 3 min
2 reps for 2 min
1 rep for 1 min

WOD 130112 Strength Work, MetCon

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Deadlift  140kg

2a) Bench Press - rest 60"
1 x 5  75%  85kg
2 x 3  80%  92,5kg
2 x 3  85%  100kg
2 x 2  90%  105kg

2b) Strict Weighted Pullup - rest 60"
1 x 5  16kg
3 x 4  20kg
3 x 3  24kg

Conditioning

For time:

100 DU
25 Wall ball 9kg
75 DU
25 Wall ball
50 DU
25 Wall ball

Rest 1 min

2 min ME Burpee

10'16"
26 reps

WOD 130111 EMOM, Strength, MetCon

BB Gymnastics

EMOM for 7 min
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean   70,75,75,75,80,80kg

Strength

1a) 5 x 3 Snatch First pull - heavy, rest 45"  (85,85,90,92,5 92,5kg)

1b) 5 x 3 Pendlay Row - heavy, rest 45"  (90,90,92,5 95,95kg)

1c) 5 x 3 Split Press - heavy, rest 45"  (60,62,5 65,65,65kg)

Conditioning

For 12 min
25 sec on/35 sec off
24kg KB SDHP

WOD 130109 Hi-pulls, Strength & MetCon

BB Gymnastic

1) 7 x 3 Snatch Hi pulls - rest 60" (40,50,50,55,55,60,60kg)

2) 7 x 3 Clean Hi pulls - rest 60" (60,65,70,75,75,75,75kg)

3a) 3 x 3 Snatch Balance - heavy, rest 60" (60,65,65kg)

3b) 3 x 5 Push press - rest 60" (60,65,65kg)

Strength

Back squat
1 x 8  70%  105kg
2 x 5  75%  112,5kg
2 x 3  80%  120kg
Rest 60"

Conditioning

5 rounds for total working time of:

20 KB SDHP 20kg
5 C2B Pullups
5 Power snatch 40kg

Rest 1:1

1: 1'12"  2: 1'10"  3: 1'13"  4: 1'14"  5: 1'14"

TWT: 6'03"

WOD 130108 Percentage oly lifts & MetCon

BB Gymnastics

1) Snatch
5 x 1 80%  60kg
2 x 1 90%  65kg
3 x 1 95%  70kg
Rest 60-90"
8 x 1 70%  52,5kg
Rest 30"

2) Clean & Jerk

5 x 1 80%  82,5kg
2 x 1 90%  92,5kg
3 x 1 95%  97,5kg  (2nd, 3rd Failed)
Rest 60-90"
8 x 1 70%  72,5kg
Rest 30"

Conditioning

4 rounds for total working time:

8 Squat clean to thruster  50kg
12 Burpee over the Box jump 60cm
16 KB Am.swing 24kg

1:2'23"
2.2'40"
3.2'46"
4.3'

Twt: 10:49

WOD 130105 1RM, Strength, MetCon

BB Gymnastics

1) 20 min to establish a 1RM Snatch  75kg

2) 20 min to establish a 1RM Clean and Jerk  102,5kg

Strength

Front squat

2 x 5  100kg
2 x 3  105kg
2 x 1  110kg
Rest 2 min

Conditioning

For time:

12 Burpees
12 Thruster  50kg
12 Burpees
12 Power Snatch 50kg
12 Burpees
12 Push Jerk 50kg
12 Burpees
12 Hang squat clean 50kg
12 Burpees
12 OHS 50kg

15'31"

This training was a crap!! I felt bad, weak, tired!! Definately bad day.....

WOD 130104 Power & MetCon

BB Gymnastics

1) Every 30 sec for 4:30 (10 total reps)
1 Hang snatch + 1 Snatch balance  @80%   60kg

2) Every 40 sec for 6 min (10 total reps)
1 Hang clean + 1 Front squat + 1 Push jerk @80%  80kg

Conditioning

2 min ME KB Snatch 24kg

- then (no break)

8 min AMRAP

8 Lateral Box jump 50cm
16 OH Walking Lunge  20kg plate
24 HR pushups

-then (no break)

2 min ME KB Snatch 24kg

36 reps
3 rounds + 10 WL
24 reps

WOD 130103 Strength, Double MetCon

Strength

15 min to establish a 1RM OHS    80kg

Conditioning

"Fran"

21-15-9
Thruster 40kg
Pullup

4'53"  (less than PR)

3 rounds of "DT"

12 Deadlift  70kg
9 Hang power clean 70kg
6 Push jerk  70kg

8'25"

WOD 130101 Clean & Jerk, Squat, MetCon

BB Gymnastics

1) Clean & Jerk
2 x 2  70kg
2 x 2  82,5kg
3 x 1  92,5kg
1 x 1  97,5kg (F)
Rest 60"
4 x 1  87,5kg
Rest 30"

2a) 3 x 5 Pendlay rows - heavier than last week, rest 60"   85,90,92,5kg

2b) 3 x 5 Jumping good mornings - heavier than last week, rest 60"  65,67,5 70kg

Strength

Back squat
1 x 5  120kg
2 x 3  127,5kg
3 x 1  135kg
1 x 1  142,5kg
Rest as needed

Conditioning

3 rounds for time:
Run 400m
21 Pullup
12 Deadlift 100kg

11'35"