July 11th

Garth

Squats -
225+120lb chains X 12
245+120lb chains X 10
255+120lb chains X 8
275+120lb chains X 6

Deadlift + GHR (superset)
225 X 12  + 20X6  ( 3 sets)

July 10th

WOD 120702:

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

125 - 140. Looks decent. keep getting better.


2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

195.

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

110

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

4X3 Push Press 205lb

1b) 4X10 Strict T2B – rest 60 sec.

4X15 weighted ab sit ups 53lb

Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

7 KB cleans each arm 53lb, 7 hurdle shuttles - 2 rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

July 9th

WOD 120630:

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

Worked on form.  I got knee wraps in and concentrated on as near perfect form as I could get.  I only went up wot 135lb's.  My form started to break down after that. 

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

Same as snatch.  Worked on form.  Specifically hitting my hip before I jump.  I was able to do it with 115lb's


Strength


5X5 High Bar Back Squat @ 75% – rest 60 sec.

275, 285, 295, 295,295  - Finished all sets for five reps.  Felt good.  I did this in the afternoon and this was my first excersise.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

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

21 reps of BB walking lunges - 125lb, ring pullups (toes touch ground), burpees

July 7th

WOD 120629:

BB Gymnastics
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

Fot up to 210lb's.  Form was very bad.  Went back to 185lb's to work on form.  Need to be quicker and work on bending back knee and getting front foot out further.  Stay on heels through push off. Did this off the rack

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

Bands were 150lb's.  + 275 bar weight

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

Had to use barbell.  165lb's, (bench with no back supprt)

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.

Conditioning - 6:48
“King-Kong”
3 rounds for time of:
1 Deadlift @ 455/300# - 365
2 Muscle-Ups - bands
3 Cleans (full squat) @ 250/165# - 185
4 HSPU

Scaled down.  Deadlifts were suprisingly hard.  Could have been from10 earlier sets + being drained from 90 degree temperature

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

July 5th

WOD 120627:

BB Gymnastics

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

105 - 145

I stayed at a 60 sec rest interval

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.

Strength/Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
Paralette handles
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
Ring Pullups - 41lb, 5,5,4
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
95lb'sX12

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.

outlawcoach | June 26, 2012 at 9:37 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120627

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July 4th

WOD 120626:

BB Gymnastics

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

135 lb's

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

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

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

285X5, 315X3, 335X2, 355X2

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.

200
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
200

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.

outlawcoach | June 25, 2012 at 8:38 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120626

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July 3rd

WOD 120625:

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

First workout since Olympic Lifting Course.  Started off light in weight to make sure I use good form.

105lb

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

185lb.  I rested a lot more than 45 seconds

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

135lb.  I could not keep good form at 145lb.  Need to get lower

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

Did Bench Press 205lbX8 for 3 sets.  I was exhausted at this point.  That is why I only used that much weight

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

50 lb barbell.  I only did 3 sets

Conditioning

DID NOT DO

21-15-9 of:

OHS 135/95#
T2B

For time.

outlawcoach | June 24, 2012 at 9:23 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120625

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