"You are born small and weak and you die small and weak. How you live in between is what matters"
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
WOD 130720:
BBG
1) 12 min to establish a 1RM Snatch - 72,5
2) 12 min to establish a 1RM Cl&J - 100
Strength
12 min to establish a 3RM Front squat - 115
Conditioning
Helen
3 rounds
400m Run
21 KBS 24kg
12 Pull up
9'33"
WOD 130719:
BBG
1) Snatch from blocks @power position. Take 10 min to work up to a heavy triple, then repeat for three sets - 65kg
2) clean @ jerk from blocks @power position. Take 10 min to work up to a heavy triple, then repeat for three sets - 80kg
Strength
1) Back squat
1x10@60% 92,5
1x8@65% 100
1x8@70% 110
1x8@75% 117,5
Rest 2 min
2a) Front squat 1x5@60% 80, 1x5@65% 90, 1x5@70% 100 rest 60"
2b) 3x8 Close grip bench press - 75 77,5 80 rest 60"
3a) 3xME Strict Pull up, rest 60"
3b) 3 x 10 Strict tempo GH raise, rest 60"
WOD 130717:
AM
BBG
1) 15 min to establish a MAX 3 pos. clean & jerk - 85kg
2) 3 x 1 3pos.Cl&J @90% of 1# -77,5kg, rest 60"
Strength
1) Back squat
1x10 @60% 92,5
1x8 @70% 110
1x6@75% 117,5
1x4@80% 125kg
Rest 2min btw rds
2) Front squat
1x5@60% 80
1x5@65% 90
2x5@70% 100
Rest 90"
PM
Conditioning
10-9-8.....2-1
HSPU
Pull up
GHD Sit up
23'30"
HSPU was sucks a lot!
WOD 130716:
BBG
1) 15 min to work up to a Max 3 position Snatch 60kg
2) 3 x 1 3pos Snatch 90% of 1# 55kg, rest 90"
3a) 4 x 3 Snatch hi-pull from hang - 110% of 1# - 65kg, rest 60"
3b) 4 x 8 Pendlay rows 65kg, rest 60"
4) Incline bench row w/ 2x 24kg KB Rest-pause sets (20"rest) 14 6 4
5) Shoulder press 40kg - rest pause sets - 16 7 6
WOD 130713:
Strength
30 min to establish a 1RM Back squat - 155kg NPR!
Conditioning
"1000reps Challenge"
1000 burpee for time
2h 23min
WOD 130711:
BBG
1) 3 x 5 Muscle snatch, rest 60"- 45 50 50
2) 7 x 2 Snatch from worst position (below knee), rest 60" - 50 50 55 55 60 60 60
3) 5 x 2 Clean from worst position + 1 jerk, rest 60" - 60 70 75 80 85
Strength
1a) 4 x 5 Supinated strict wtd pullup, rest 60" - 10
1b) 4 x 10 Wtd GH Raise, rest 60" - 20
1c) 4 x 8 Close grip bench press, rest 60" - 70 3x75
1d) 4 x 8 Good mornings, rest 60" - 50
WOD 130709:
BBG
1) Take 5 attempts to work up to near max Cl & J - 95kg
2) EMOM for 5 min 85% of 1# 80kg
3a) 3 x 3 Pause front squat (5sec pause at hte bottom) rest 60" - 80kg
3b) 3 x 5 Push press, rest 60" - 65kg
WOD 130708:
BBG
1) Take 5 attempts to work up to a near maximal Snatch
2) 5 x 3 Snatch hi pull 70kg
3a) 3 x 5 Snatch first pulls (3 sec pause at knees), rest 60" 70kg
3b) 3 x 5 Non heaving drop snatch, rest 60" 40 45 45
Strength
4 x max. Incline bench row w/ 2 x 24kg KB
WOD 130706:
Strength
10 x 3 Back squat @85%+ - 132,5kg In every 3 min
BBG
10 min to establish a 1RM Snatch - 70kg
10 min to establish a 1RM Clean & jerk - 90kg
Conditioning
12-9-6
Power clean & jerk 70g
CTB Pullup
8'37"
WOD 130704:
AM...
Strength
Back squat 8 x 4 @80%+ Every 3 min, 127,5kg
Conditioning 1
AMRAP 12 min
30m Burpee broad jump
30 OH Walking lunge w/ 20kg plate
3r + 17m Burpee BJ
PM...
Conditioning 2
AMRAP 15 min
10 Thruster 24kg KB (w/ goblet position)
Run 200m
20 DU
10 Situp
6r + 200m run
WOD 130703:
Strength
Back squat 7 x 5 v75%+ Every 3 min, 120kg
BBG
1) 12 min to work up to a heavy Snatch - 72,5kg
EMOM 7' @90% 65kg
2) 12 min to work up to a heavy Clean & Jerk 97,5kg
EMOM 7' @85% 82,5kg
Strength2
1a) 4 x 8 Strict pullups, rest 60"
1b) 4 x 15 GH Raise, rest 60"
1c) 4 x 15 Reverse hypers, rest 60"
WOD 130701:
AM...
BBG
5 x 1 Snatch + 3 Snatch balance , rest 90" 60,62,5 62,5 65,65kg
Srength
Back squat 6 x 6 @70%+ 112,5kg, Every 3 min
Incline bench row 2x24kg KB 4 x max. Every 3 min 15/13/12/12
PM...
Conditioning
EMOM 10'
2 Power clean
2 Push jerk
3x75kg, 7x80kg
Rest 5min
8 rounds 15"on/15"off DU
Rest 5 min
AMRAP 6'
4 Deadlift 100kg
5 Wall Ball
6 TTB
7 + 11reps
Rest 3 min
100 Situp
4:17
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