WOD 130819: Hypertrophy and Stability 3 of 4 weeks:

EMOM for 10 minutes
Snatch 10x2@70% - 55kg

 - Rest 5-10min

EMOM for 20 min Super-Set
Back squat 10reps@ 85kg
KB Swings 15  24kg

 - Rest 10 min

In 10 min
3 rounds
12ea OH KB Step u 50cm  8kg
12 ea 2Hand KB Single leg RDL 2x16kg
Box Jump over 24/50, 18/60, 12/80cm

 - Rest 2 min

In 10min
3 rounds
10 GHD Sit up w/ med ball 9kg
15 Band pull aparts Purple
L-sit hold 20sec

WOD 130817:

12 min AMRAP of:

   10 Burpee
   25 DU

8rounds + 10

 - Rest 5 min

5 x 200m sprint/200m light jog back to recovery

WOD 130815:

AM

EMOM for 6 min
5 Power clean to push jerk @55% - 57,5kg

 - Rest 5min

A) Super set  EMOM for 20min
  a1. Incline bench row 10/2x24g
  a2. Floor press 10/60kg

PM

In 10 min
5-10-15-10-5
Kip.pull-ups
True push ups

 - Rest 2min

In 12 min
A) 3x
  a1. GHD Sit ups w/ 6kg medball 10
  a2. Band reverse hypers 12  Purple
  a3. Russian twist 15ea  8kg

WOD 130814:

EMOM for 10min
3 Cl&J 65% - 65kg

 - Rest 5min

5 rounds for time:
  5 Deadlift 100kg
  20 Wall Ball 9kg                   6'41"

 - Rest 8min

EMOM for 6 min
5 RDL 100kg

 - Rest 5 min

In 10 min
3 rounds
 4/4 pistols w/ 16kg
 8/8 Single leg DL w/ 2x16kg

WOD 130813:

AM

EMOM for 6 min
5 Power snatxh 55% - 45kg

 - Rest 5 min

21-15-9
Pull-ups
Dips
Push press 50kg                    9'27"

PM

In 10 min
5-10-15-10-5
Chin up
Dip

 - Rest 2 min

In 12 min
A) 3x
  a1. L-sit hold 20sec
  a2. TTB 12
  a3. Band pull apart 15  Purple

WOD 130812: Hypertrophy & Stability - 2 of 4 weeks

AM

EMOM for 10 min
3 Snatch 65% - 50kg

- Rest 5 min

A) EMOM for 20 min
a1. Pistols 5/5
a2. 3 Snatch deadlift + 2 Hang snatch + 1 Heaving snatch balance  - 45kg

PM

EMOM for 10 min
5 Back squat 65% - 100kg

-Rest 5min

In 10 min
4 rounds
GHD Sit up 5
OH KB Step up 10/10  8kg/50cm
KB Am.swing 15 24kg

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"