Wod 6/1/12

Rest Day

Watch

And here is a girl hitting a 268 lb snatch so we can all feel weak!

Wod 5/31/12

O-Lift-

Jerk - 80% x 2 x 2; 85% x 2 x 2

    - Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3 

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=194 

    - Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2 

Muscle Endurance- Hang Power Cleans

3 reps every minute on the minute for 12 minutes

225/155 scale as need but this should be heavy so don't go too light

Wod-  For time(push for sub 5)

10 rds

20 dubs

 5 burpees

 

 

Wod 5/30/12

O-Lift

Clean & jerk - 75% x 1 x 3

    - Clean pull - 97% x 3 x 3

    - Clean deadlift - 105% x 2 x 3

    - High Bar Back squat - 81% x 2 x 5; follow each set with 3 box jump(higher than last week) if you dont know the difference between high bar and what you are doing ask me i posted a video last week as well.

Strength- 

1a. Deadlift -21-15-9 reps @ 275/190 rest 60 secs

1b. Bench Press 21-15-9 reps @ 70% of last weeks max rest 60 secs

Wod- 30 Muscle Ups for time(if you dont have them work your progressions for 15 minutes then do 

3 pull ups 3 rings dips=1 rep for 30 reps

AP- 500 meter row(go for broke) then row a 1000 meters at 80% of that pace

 

5/29/12

O-Lift

Muscle snatch -- max for day

    - Power snatch - 80% x 1 x 4

    - Power clean & power jerk - 80% x 1 x 4

    - Overhead squat - 85% x 1; 70% x 2 x 2 

Strength- 5 sets of max kipping hspu rest 60 sec in between sets for max reps

Wod -

Conditioning
4 rounds for time of:

10 chest 2 bar pull ups
10 laterial box jumps 24/20  http://youtu.be/U_NQRHsy4z8
10 Push Press 115/80

AP- 50 V-Ups

wod 5/28/12

O-Lift

Snatch - 75% x 1 x 3

    - Snatch pull - 95% x 3 x 3

    - Snatch Deadlift - 105% x 3 x 3

    - Front squat - 78% x 3 x 5; follow each set immediately with 3 box jump(higher than last week)

Wod-

15 min AMrap

7 Strict Pull Ups

7 HSPU

7 GHD Sit Ups

AP- 4 sets of 12 reverse hyper heavier than last week

Wod 5/26/12

O-Lift

• Jerk - max for day; 80% of that x 1 x 3
• 2-position snatch (floor, mid-thigh) - 60% x 3 sets
• 2-position clean (floor, mid-thigh) - 60% x 3 sets
• Push press - max

Strength-

1a  3 reps(4 sets) of 1, 1/4 front squats(go as heavy as possible) rest 60 secs


1b.  9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Wod -


Conditioning For TIme


Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m

wod 5/24/12

O-Lift

Pause Clean & jerk - 75% x 1 x 4(go lighter if your form is not holding, or you are not maintaining the pause)

    - Clean pull - 90% (of clean) x 3 x 3

    - Clean deadlift - 100% (of clean) x 3 x 3

    - High Bar Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps (From now on all BS should be High Bar) 

Wod "Amanda" we will be using Amanda as a tester so use today as a starting point

9-7-5 

Muscle Ups

Squat Snatch 135/95

Scale as needed if you dont have MU use the band scale set up

AP- 50 GHD situps broken up as needed.