140113

20 min emom

2- deadlift
2-power clean
2-push jerk
All at 185#

10 emom

1 strict muscle up with 2 dips

No comments:
WOD 140103:
BBG
1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps – stay within the allotted time)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed
Strength/Skill
1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.
1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec.
Conditioning
For time (rest is mandatory and should be exact):
30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#
No comments:
WOD 131230:
BBG
1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.
Strength/Skill
1a) 3XME UB TTB – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.
Conditioning
For time:
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups
No comments:
WOD 131227:
BBG
15 min to establish a 1RM Snatch.
Strength/Skill
1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.
Conditioning
For time:
3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees
No comments:

131226

Posted  by  & filed under .
A) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
B) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
No comments:
Decided to find a 1rm deadlift today


No comments:
WOD 131224:
BBG
1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.
Strength/Skill
1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.
1b) 3X5 Max Height Box Jumps – rest 90 sec.
Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.
Conditioning
12 minute AMRAP of:
100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#
Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.
No comments:
Subscribe to: Posts (Atom)