Wod 4/30/12

 O-lift

1) 3x5 Snatch @ 75% – rest 45 sec.
2a) 4x3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
2b) 2x4 Snatch Pull @ 110% – rest 60 sec.

(Ali) Time your wod # 2 whole set as fast as possible(Goal is sub 6:15)

Jane-Spend 15 minutes working snatch form- hit one lift with your left then you must hit 2 with your right before you switch back(remember to reverse the split)

Strength-Everyone

Hit a max set of unbroken 2 rounds

back squat 135/95
rest 1 minute
Pull ups
rest 1 minute
front squat 95/65
rest 1 minute
Pull ups
rest 1 minute

Conditioning(everyone except Ali) Hit 1000 meter row go for broke
please let me know times

Wod- 4 rounds for time

15 burpees
run 200 meters
15 push press 115/75

There will be TEAM PRACTICE @ 12:30 on Saturday Everyone should be there!!!!!!!

We will be running through WOD #1 and WOD #2 at full strength 

Jane-spend 15 minutes working dumbell snatch(try hook grip)

 Everyone

Do an All out 1000 meter row (with last 200 meters using no knee flexion tech, i will go over this)
then do your 25 pistols as fast as possible.

Kyle- work on 225 hang cleans stringing them together

Spend 10 minutes warming up and then time out 15 


Sharon-Jane( work on hitting 20 hspu as fast as possible)
Chris-Kyle(same thing) Goal here is to find out best rep scheme

Ali-Sharon

75 back squats @ 95
25 shoulder to overhead
50 Pull Ups

then hold 135 weighted bar while dave and chris complete their piece

 Hold 95 bar while sharon and ali go

Dave Chris 75 back squats@ 135
25 shoulder to overhead
50 pull ups


Again this is for testing purposes to see where we are @ timing wise.

10 minutes to establish a 1RM Power Snatch.(everyone)

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength(everyone)
1a) 3 sets of  ME Bench Press @ 80% – rest 60 sec.
1b) 3 sets of 10 reps Reverse Hyper – heavy, rest 60 sec.

Jane/Kyle 1 arm dumbell snatch work (work on sticking the landing as low as possible)

5r/5l reps @70/60 go as fast as possible with good explosive hips and a deep drive under

rest 2 minutes

Perform 8 attempts each side @ 100/70 (goal is to hit all reps) take as much time as needed

Wod-(everyone) for total working time, have someone no rep you

5 rounds
row 250 meters(all out)
10 pistols (alt)
rest 2 minutes

Ap- Jane/Sharon/Kyle/Chris (spend time hiting sets of 10/5 unbroken hspu as fast a s possible working up to 30 rest 1 minute in between

Ali-work on hitting sets of 10 pull ups unbroken as fast as possible to 50 rest 1 minute inbetween

wod 4/24/12

Jane/kyle 10x2 @60/45, 6x5 @70/60, 20 attempts @100/70 all these are alternating

 Jane-135 hang split cleans 5 sets of max unbroken reps (rest 45 sec inbetween sets)

 Everyone else 5 sets of 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec. This is an.unbroken set

 Strength(everyone) Strength 1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

 Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

 1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec. Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.


Wod for time(everyone) 40 back squats 135/95 25 shoulder to overhead 40 front squats 85/65 25 shoulder to.overhead 40 ohs 65/45 25 shoulder to overhead

Eveyone 5 sets of 10 HSPU for time w/ 1 min rest inbetween

Going forward we are going to need to coordinate each other schedules so we can practice as a team.

So get with each other and see when you can both come in together 


O-lifts

• Back Squat - 65% x 10 x 3
• Block Snatch (knee) - 70% x 3 x 5
• Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
• Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4

Ali Sub in cleans




Jane and Sharon

Wod -start with a barbell with 455 on it and clips(strip off the outside 25lb and 45lb plates) work on doing this as fast and efficient as possible

then do 2 rounds of
20 partner deadlifts
20 handstand push ups

Kyle and Chris

Wod- Start with 315 on barbell add 45 and 25 lb plates to make 455 work on doing this as fast and efficient as possible

then do do 2 rounds

20 partner deadlifts
20 handstand push ups

Wod # 2 Everyone

4 rounds
500 m row
10 alt pistols
5 hang power cleans 225/135

Wod 4/21/12

If you are not on the comp team for the next few weeks please ask me "who you are" as i will say hey lauren today i want you to follow Ali's programming etc etc and you would then do alll wods that say everyone as well as the person wods you are assigned to!

Wod  #1 (Everyone) work up to a 1rm snatch any style with no more than 60 secs rest inbetween lifts(so have your weights out) -Ali do cleans

Wod # 2 (everyone) 4 sets of

500 mete row go immediatly to pull up bar and hold with chin over bar as long as possible(score of workout is total time for rows minus total hang time)

Wod # 3 (ali sharon, dave chris)

find max unbroken reps of back squat 135/95
""shoulder to overhead 135/95
''''front squats 85/65
'''ohs 65/45

Wod # 4 (Kyle and jane)

20 deadlifts(230/160)
10 HSPU
15 deadlift
10 hspu
10 deadlift
10 hspu

Wod # 5 (everyone)

do four sets of max unbroken pull ups(if you stop or slow down that is the end of your set do not hang from the bar and struggle through reps)

1) 5 sets of 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.(everyone, not ali)
2) 5 sets of Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.(Ali)

3)  1X20 Back Squat(go as heavy a spossible without failure)(everyone)


4.(Jane, Chris, Kyle)

3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.

 (Ali)

Row 1000 meters
25 pistols
15 hang cleans 225/135

Wod # 3(Sharon)

3 rounds
20 deadlift @ 165
10 hspu


 

Wod 4/18/12

O-lift-

  Every 30 sec for 6 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.

Wod # 1 "Tin Man"

5 rounds for time

5 power cleans 205/135
5 bench press 205/135



Wod #2

 25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb

Wod 4/17/12

 Going forward i need all of the comp members to do their o-lifts on the platforms NO EXCEPTIONS

Also as much as possible stay in the corner i am working on making a dedicated COMP area but i just want both classes to be able to run smooth and together so i don't not have to make a set comp class and still allow you all to do the comps wods at ta time that is convenient for you!

Thank You


O-lift

2x5--- 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

High Bar Back Squat  88% x 3 x 5


Wod # 1 

5 Min AMRAP
3 Min MAx Squat Snatch 135/95
2 Min Max GHD's

Wod # 2


TEAM Conditioning
In teams of 4.
3 rounds for time of:
250 Double-Unders
50 Pistols (25l/25r – apportion in any order, but team must complete 25 on left & 25 on right)
25 Push Jerks 155/105#
Rules: Teams may apportion the reps in any way. There is no limit to how many or how few reps an individual athlete may perform.

wod 4/11/12

 If you planned on taking a rest day tomar. please take today off instead.

WE WILL BE HAVING A TEAM PRACTICE @ 7:30 class on Thur so plan according everyone doing the South Philly Rumble needs to be there!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


1st thing when you get in is 10 250 meter row repeats with 1:30 rest in between Goal is to stay on your same pace plus or minus 2 sec please post your times for this or tell me.

• Clean & jerk - 70% x 3 x 2, 75% x 2 x 3
• Clean deadlift - 108% (of clean) x 4 x 5
• Front squat - 85% x 4 x 5

Strength 
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec


Wod # 1 For Time

21-15 9

squat clean to thruster, 95 lbs (65 lbs)
burpees

Goal Sub 8 minutes this is 100% reps should be unbroken and there should be no rest and i should see all of you on ground after this weights are light so go for it!~

AP- Go for Max UNBROKEN OHS with same w/ 95/65. You may take no more than 2 attempts @ this

wod 4/10/12

1st thing when you are fresh do 30 muscle ups for time.

Use what ever progression needed and if you reach failure of more than 3 fails in a row stop where you are.

O-Lifts-

• Power clean - 70% x 3 x 5
• Snatch balance - 65% x 3 x 5
• Push press - 72% x 3 x 5

Wod # 1



“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

Wod  #2

4 rounds for time

Row 250 meters
15 GHD sit ups
5 HSPU's

AP- Do 5x100 meter sled push  (90/50on sled) light and fast (2x1 recovery)

wod 4/9/12

  Try and complete 2 or more hours from regular training.  


15 rounds of 100 meter sprint with equal parts walking rest(so if 100 meters takes you 30 sec you then walk for 30 sec before you sprint again) 


O-lift


Snatch: 1x2 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
Clean & Jerk: 1x2 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
Clean pull - 100% (of clean) x 3 x 5
2x4 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec. (Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.)

Wod #1"DT"

Five rounds of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

Wod # 2 10 minutes EMOTM

5 bar muscle ups(5 is your goal you may scale down or use band)

AP-500 meter row (go for a PR)

Wod 4/5/12

Muscle Endurance_Perform Perform a max set of Strict Press w/115/75 go until true failure then rest 3 minutes and do it again then rest 3 minutes and do it again

If you can not do this at least an hour before your normal workout please do it as the last thing of the day.

O-Lifts

2-position snatch (floor, knee) - 70% x 2 x 5

Snatch pull - 86% (of snatch) x 3 x 5

Snatch push press - 71% x 4 x 5

Back squat - 75% x 3 x 5

Wod #1 15 Minutes EMOTM

5 HSPU/

Wod #2



10 minute Amrap
10 deadlifts 185/135
10 Back Squats(weight must come from ground) 185/135
2 wall walks(nose must touch wall)

wod 4/4/12

Endurance- Again if possible to be done at least 2 hours before or after regular wods.

Run or Row for 25 minutes @ 50% effort every 2 minutes sprint for 30 secs

O-lift

Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
 Snatch deadlift - 105% (of snatch) x 5 x 5

 2a) 2x4 Clean Pulls – heavy, rest 60 sec.
2b) 2x4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Go heavy on the clean pulls you may use lifting straps (i have some behind the desk if you need them)


Wod -10 min Amrap


3 Muscle Ups
5 Squat Snatch 135/95
15 GHD Sit Ups
30 Double-Unders


AP- 4x15 Glute Ham Raise

Wod 4/3/12

Muscle Endurance Work- If possible perform this first set AS SOON AS YOU WAKE UP or at first opportunity

100 HR Push Ups (perfect form)

Then right before bed perform another 100 HR Push Ups compare times

O-Lifts

• Power clean + clean - 75% x 4 sets
• Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2
• Push press - 82% x 4 x 5

Wod # 1 For Time

5 rounds of 

10 UB toes 2 bar(if you fall off bar you must start over)

10-8-6-4-2  205/135



Wod #3 EMOTH 8 chest 2 bar Pull Ups Until Failure (work on your form and speed)

Use the reverse Hyper for at least 4 sets of 10

4/2/12

 Endurance work- may be done at track or on Rower

10 minutes of 20 seconds AFAP(as fast as possible or 99% effort) then 40 secs at 50%

If possible this piece should be done at least 2 hours from main workout.

1. Power Snatch 70% 3x5

   

2a) 2x4 Snatch Pulls, rest 60 sec. DEMO VIDEO
2b) 2x4 Tempo High-Bar Back Squat @ 80% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

3a) 3x7 Weighted STRICT Pullups @ 70%
3b) 3x7 Bench Press @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Wod- For time

Buy in 100 dubs

then 5 rounds

5 UB hpsu's (if you fall off wall start over)
10 box jumps (regionals standard( 30/24)
15 burpees

Cash out 100 dubs

4/1/12

• Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
• Hang power clean (below knee) - 50% (of clean) x 3 x 4
• Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3

20 Rep Back squat @ 70% of your 1 rep max

Wod For Time 4 rounds

25 UB wall balls
25 UB DUBs
10 UB Toes 2 Bar
250 meter row