WOD 6/30/12

O-lifts

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

3) EMOTM complete 3 unbroken touch and go power cleans @ 100% of your 5 rep max number from this week until failure.


Strength- 

1) 6x3 1/4 back squats, go as heavy as possible

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

2)a Close Grip Bench Press - 67% 1RM; 10 sets of 3; rest 30 sec

 2)b AMRAP Strict Mixed Grip Chin Ups @; 10 sets; rest 30 sec

Conditioning
21-15-9 of:
OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees
For time.

Notes: For BB Lunges 1 step = 1 rep.

Wod 6/28/12

O-Lift

Work up to a heavy single C&J
then do 5x2 @ 85% of that

8x2 Pause at knee clean pulls @120% of max clean

Front Squat-   2x5 @ 75%, 2x4@ 80%,  2x3 @85% , max reps @ 65%

Wod-

 3 Rds:
20 Pull ups
20 Deadlifts 185#
20 Burpees

AP- 3 rounds not for time

100 meter dumbell farmers walk 100/70
100 meter prowler(high) push 180/100

Wod 6/27/12

O-Lift

Muscle snatch - 80% x 3 x 3

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

**Find your 5 rep max touch and go full squat snatch(important as we will be testing this)

Strength- 

1a) 5x5(l/r) Overhead Forward Barbell Lunges , heavy as possible(bar must come from ground)rest 60 secs

1b) 5x10(l/r) 1 arm dumbell rows, heavy as possible

Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Wod-  For Time

 5 rds

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Muscle ups

1 minute rest between rounds.

 

Total time minus 4 minutes 

Wod 6/26/12

1. 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

2. Work up to a 5 rep max touch and go clean(you may not drop the bar from the rack)

(we will be testing this so make sure to get as close as possible where you are failing on that 5th rep) 

Strength


1) High Bar Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

AP- 50 GHD SIT UPS
50 Weighted Back Extension 

Wod 6/25/12

 O_lift- 

1. 7x1 as heavy as possible Halting Snatch Deadlift(pause 2seconds,count out load)-hang snatch

 2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength

 1.  5 Sets of 10 touch and go deads  @ 80% of last weeks 10 rep max (rest 2-3 min between sets)

2a) 4X8 Weighted “Strict” GH Raise – try band set up, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
2b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

Wod - For TIme

10 rds of

2 225 cleans 

3 muscle ups

4 hspu

AP- 100 meter farmers walk 150/100 each hand

WOD 6/23/12

O-Lift

Snatch - max for day; 85% of that x 7x1

Clean & jerk - max for day; 85% of that 7x1

Strength -

1a)HBBS 7X3 @80%

1b)Max effort Strict Chest to bar pull ups

Wod - For Time

Row 500 m

20 OHS 135/95

50 dubs

Row 400 m

15 OHS

50 Dubs

Row 300 m

10 OHS

50 Dubs

20 burpees

Wod 6/21/12

O-Lift

Clean and Jerk -work up to your max for the day(in no more than 7 sets, with no more than 3 misses at your max)
then do 7x2 of 75% of your max for the day

Front Squat find your 1 rep max for the day
then do

a set of 20 unbroken reps(allow yourself  only 2 attempts if your fail our second record the weight and the number of reps you got)

**this should be somewhere around 55%-65% of your 1 rep max

Strength

1a Seated 1 arm dumbell press 4x5 as heavy as possible rest 60 sec
1b 1 arm dumbell rows 4x10 as heavy as possible rest 60 sec

Wod- For Time

8 muscle ups
8 clean and jerk 155/100
6 muscle ups
6 clean and jerk 175/ 115
4 muscle ups
4 clean and jerk 195/ 125
2 muscle up
2 clean and jerk 215/140

AP- Not for time

50 back extensions
50 ghd sit ups

WOd 6/20/12

O-Lift

1. work up to max muscle snatch for the day(no more than7 sets) focus on keeping feet down
2. work up to max power snatch for day(start 10 lbs heavier than max Msnatch, no more than 7 sets)
3.  4x4 Snatch grip push press @ 85 % of (snatch) + 2 overhead squats

4a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO
4b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength- build up to  a 10 eo max deadlift(all reps must be touch and go) We will be using this as a tester so make sure you find this out today!!!!!

Wod-

"Scarcrow"

5 Rounds of

5 185 Snatch(any way)
5 bench Press 205

AP- Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Wod 6/19/12

O-Lift

7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength


1)High Bar Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.


2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Wod-For time

30 Squat Cleans 225/135

rest 10 minutes then

For time

15 bar muscle ups
then 15 ring muscle ups 

Ap- 5 sets of 15 on reverse hyper (heavy as possible)

WOd 6/18/12

O-Lift

Snatch -

6 sets
with 50% of 1 rep max  do top down progression

Position 1
Position 2(hold for 3 one thousands)
Position 3
then full snatch

Then

Take 7 sets to work up to a 1 rep max for the day

after that do

5 sets of doubles @ 75% of that number

7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo


Strength
1a) 4X10 Weighted Back Extensions – heaviest possible, rest 60 sec.
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.


Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.

Wod 6/14/12

O-lift

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.

Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

 

Snatch balance - max for day; 80% of that x 3x1

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Wod - For Time

4 rounds

of 

5 wall walks

5 muscle ups

Wod 6/13/12

Ok Since so many people are having trouble  reading this blog and keep f'ing up  doing the sets wrong i am going to go to the way everyone else wants cause you all anger me i love you all!

 So from now on all workouts will read as follows

Sets, then reps

SETS THEN REPS

so in first o-lift today its 7 sets of 2 reps

in the back squat its 1 set of 8

in the push press its 5 sets of 3

SETS THEN REPS SETS THEN REPS SETS THEN REPS SETS THEN REPS.

Please make sure all newbies understand cause if anyone else asks me im going  to blow the gym up!

That is all and you can all thank our newest comp athlete Clay for letting me know i should be more like Rudy in these blogs

Just wait till you see the new FAQ's page thats coming!

O-lift

7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

 Clean deadlift - 110% (of clean) x 3 x 2

 

Strength

 Back Squat: 1X8 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 1X3 @ 95% – rest 2:00-3:00 between sets.

 2a) 5X3 Push Press – heaviest possible, rest 60 sec.

2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec

 Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Wod -

4 rounds for time

10 burpee box jump overs(over is 1)

20 C2B pull ups

50 Dubs

AP- 45 HSPU for time

Wod 6/12/12

O-Lift

2x7 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

Jerk - max for day; 80% of that x 1 x 3 

 

Muscle snatch - max for day

    

Push press - 84% x 3 x 3

 Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

Conditioning

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m