A) Hang clean + clean + jerk - work up to heaviest but prettiest set in 20min
B) Back squat - 15min to work to heavy single for today, 2x3@80%
C) 500m row, 400m, 300m, 200m, 100m. Rest 2:00 in between rows. Count number of pulls (not necessarily concerned with your times on these).
2015 04 01
Deadlift 1x5(add 10 lbs to last workout)
1 Power Snatch + 2 Overhead Squats *Work up to your heaviest set in 15 minutes. Take smaller incremental weight jumps accumulating at least 6-8 working sets.
Complete as many rounds as possible in 13 minutes:
45/30 lb Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps
2015 03 31
A) hang snatch + snatch - 20min to work up to heaviest but prettiest set of the complex
B) Front squat - 15min to work to heavy single for today, then 2x3@80%
C) 4 rounds: max distance reverse med ball toss, lunge to the landing spot. 30/20# balls!
2015 03 30
Chong crushing some sushi for a little mid workout snack.
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3 RM, Max Reps at 90%
Complete 6 Rounds: Push Press – Max Reps unbroken Supine Ring Rows – 10 Reps Sprint – 50 yds Rest 60 seconds *For Push Press use 80% of bodyweight. Unbroken reps should be touch-and-go.
2015 03 29
Alright. Given that the open wod is going to make this place kuh-RAY-zee today, I'm changing up our programming to the following. It's not what I originally wrote, but we're rolling with the Open punches and we'll get some serious skills drilled. So here we go:
A) Clean and jerk skills. Like a lot of them. Don't worry, I have a list. And it's great.
B) 20min to find 2RM clean and jerk. We will be doing this with likely 2 or 3 barbells. Be prepared to partner up and move the weights quickly.
C) partner WOD, 3 rounds each. 2:00 to perform 15 burpees, max Russian twist with remaining time.
2015 03 28
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Snatch 5×2 @ 90% 2RM from 2015-03-17
10, 8, 6, 4, 2 Reps of:
Power Cleans @ 75% of 1 RM Farmer’s Walk AHAP – 50 yd
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 03 26
Savannah will be filling in for me for the next two days. I will be out of town for Em's brother's wedding. Thanks again Savannah, you are awesome!
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5, 5 Front Squat 3 RM, Max Reps @80%
Complete 5 Rounds for time: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 Reps (6 each side) Dips – 12 Reps Sprint – 100 yds
2015 03 25
Man, I missed you guys last week! But have no fear, I am back, and you're stuck with me for a while. Next Saturday (4-4-15) is max out day!! We're hitting some 2RMs this week to help give us an idea of where we are at. Next cycle will be loads and loads of skills and drills - we'll be going back to the basics for a few weeks! (NOTE: that does not mean "take it easy for a few weeks"...) :)
A) 2RM jerk, 3x3@90%
B) 2RM OHS, 3x3@90%
C1) *I remember how sore you guys were after these last time! So if you are doing the Open and are concerned about destroying your abs/hamstrings, scale it back* 3x12 3-sec negative GHD sit-ups
C2) 3x12 stiff-legged DL (try to increase weigh from 3/4, even if it's 2.5 or 5#)
2015 03 25
Deadlift 1x5 (add 10 lbs to last workout)
Deadlift 3 RM
Complete using the least number of sets possible. Pull Ups – 100 Reps
2015 03 23
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete 4 Rounds for time:
55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump
2015 03 23