WOD 2/17/14
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- Half Tabata- Row + Half Tabata- Bottom To Bottom Air Squat
B- Power Snatch- 3 Minutes To 60% of Best Snatch + 5 EMOM for 5 Minutes
C- Front Squat- 12 Minutes To A Heavy Triple
D- Olympic Squat- 3 Minutes To Clean 1 RM + 3 Rounds of 2 Minutes Max Reps @ 100% of Clean 1RM; 2 Minutes Rest Between Rounds
E- GHD Ham Curl– 3/3/3/3/3/3/3/3 + 10 Weighted Ab Mat Sit Ups (20/15lb SlamBall) after each set of GHD Ham Curl; No Rest! -9 Minute Cap
http://www.youtube.com/watch?v=a_fb6Kz7FQg&feature=share
Air squat broken down, Do this well and the rest of your squats will follow.
I like this on D, short and straight to the point.
1/2 Tabata Row – 68/79/80/67 meters
Snatch 3@28k 3/3@30k 3@33k/36k 2@38k 1@41k/43k
Power Clean & Split Jerk – 3@36k 3/3@38k 3@41k 2@43k/46k/49k
1 @ 51k/53k/56k/60k Clean but no jerk on that last one
Oly Squat – 5 @ 95/105/110/120lbs 3@130/140/150 2@155lbs
2/17/14
A- WU- Half Tabata- Row= 89M/93M/94M/96M + 3 Minutes Movement Prep
B- Snatch- WU- 5@20/3@40 + WS- 3@52 + 3/3@56 + 3@60/64 + 2@68/72 + 1@76 + F/F + 1@76kg=95%
C- Clean and Jerk- WS- 3@63 + 3/3@68 + 3@73 + 2@78/83/88 + 1@92 + 3F@94kg=97% (hit the clean each time could not finish the jerk once)
D- Squat- WU- 5@45/135 + WS- 4@175/185/195 3@217/232/248 + 2@263 + 1@280/295/+ 1F@310lb=100%
E- Snatch Pull- 3/3@68/72kg
Had a shit day today! I blamed it on Coach Tammy and she was not the cause of any of it! I publicly apologize for being a dick to her in front of anyone who was present. I also apologize to anyone who had to witness my behavior.
Thats exactly why I like working out alone!
A: 1/2 Tabata Row – 102ish/round
B: 1/2 Tabata Air Squat – 50 something
C: 5 Power Snatch EMOM for 5min @ 45kg (99#)
D: Front Squat 3RM – 105/135/185/205/220/230/240/250×2(3f)
E: 3Rds of 2min Max Rep Back Sqt @ 225# – 17/17/16=50
That was insane.
2″ Deficit sumo deadlift 335
Barbell hip bridge 3*12@185
Banded Russian KB swing 2pood plus small green
Walking lunge w/ssq 3*20 per leg
Reverse hyper partial ROM for glutes3*20@20/30/30
WOD:for time:
400 M row
25 back squat @135
25 close grip bench @135
400 m row
18 back squat
18 bench press
400 m row
10 back squat
10 bench press
13:45
3 rounds of max rep back squat @135 w/2 minute rest between sets
20/20/20
A- WU- Half Tabata- Row 81/84/82/81m+ Half Tabata- Bottom To Bottom Air Squat- 54
B- Power Snatch- 3 Minutes To 60% of Best Snatch + 5 EMOM for 5 Minutes- worked at 68#
C- Front Squat- 12 Minutes To A Heavy Triple- 155#
D- Olympic Squat- 3 Rounds of 2 Minutes Max Reps @ 130# (not my 1RM clean) 62 reps
A) Half Tabata – Row – close to a 1:30 pace throughout
Half Tabata – Bottom To Bottom Air Squat – 54
B) Power Snatch – 5 EMOM for 5 Minutes @ 95 – not 65%, call it a reach goal
C) Front Squat 3rep – 95/135/165/185/195(1)
D) Olympic Squat – 3 Rds of 2 Min Max Reps / 2 Min Rest – 58 (22/20/16)
I stand by my statement – I’d rather do Fran than do that again.