Friday, December 27, 2013

12 Days of Xmas (Leme style RIO)

WOD:
Like the Christmas song...execute the 1st exercise, then the 2nd exercise followed by the 1st, then the 3rd, followed by the 2nd, then the 1st, then the 4th-3rd-2nd-1st, 5-4-3-2-1, 6-5-4-3-2-1 u get the picture!
(a total of 12 rounds adding one more exercise round)

1- 100 ft. Farmer's Walk @2-16kg KB
2- KB Man Maker's (2 renegade row e/a then clean to overhead) @16kg KB
3- Muscle-Up (ring)
4- HSPU (abmat head)
5- Toes to Rings
6- Box Jumps 20 inches
7- Walking Lunges (each leg)
8- Ab Mat Sit-Ups
9- KB RDL @2-16kg
10- Double Unders
11- American Swings (overhead) @16kg
12- Ring Dips

Matt- 34:33
Sam- check samtrainingrj.blogspot.com

Thursday, December 26, 2013

LPO 58 (New Cycle)

WOD:
4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @50kg  (80% of Msnatch)
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @50 kg
(alternate for a total of 8 sets, 80 Reps)

3x 5 Muscle Clean- 2 Push Press- 2 Overhead Lunge @80kg (80% of Mclean)
     2 Muscle Clean- 5 Push Press- 2 Overhead Lunge @80kg
     1 Muscle Clean- 2 Push Press- 4 Overhead Lunge @80kg
(alternate for a total 9 sets, 75 Reps)

4x 4 Clean Pulls @120kg- 5 Front Squats @90kg (superset using 2 barbells)

4x 4 Deadlifts @130kg- 5 Back Squats @100kg (superset using 2 barbells)

Snatch Complex http://www.youtube.com/watch?v=0gdGlhlheLw
Clean Pull to FS http://www.youtube.com/watch?v=ZHqzPnQmLCk&feature=youtu.be

Tuesday, December 24, 2013

X-mas Cons

WOD:
10 min. AMRAP
40 Double Unders
4 Weighted Strict Pull-Up (9kg MB in between feet on ledge)

rest...

10 min. AMRAP
4 Deficit HSPU @6-8 inches
10 Burpee Box Jump @20 inches

rest...

EMOM for 8 min.
Even 30 sec. FLR
Odd 30 sec. Dead Bug (static)

1st- 6 Rounds 40 DUs, 3 Pull-Ups
2nd- 3 Rounds 3 HSPU (started failing on HSPU)


Monday, December 23, 2013

LPO 57

WOD:
Work Up to 1RM Muscle Snatch then 3x2 @90% (used 60kg)
Work Up to 1RM Muscle Clean and 1 RM Push Press then 3x 1 Muscle Clean-1 Push Press @85%
6x4 Snatch Pulls (not high pulls)@90kg
5x5 Back Squat @120kg
3x20 GHD Sit-Ups

MSnatch-missed 65kg which I got last time
MClean-95kg
Push Press=110kg



Friday, December 20, 2013

Banded Bons Dias

WOD:
5x 3 Weighted Pull-Ups (ledge) @15kg
4x 8 Banded Good Mornings @62kg on Bar, green rogue band on neck (check vid)

For time w/ quality:
100 Triangle/ CG Push-Ups
every break 3 V-Ups and 5 Superman Rocks (inspired from GWOD)
8:10 and w/7 breaks 15-15-15-15-10-10-10-10

Cooldown:
OTM: 30 sec. on Farmer's Walk @2- 20kg plates 30 sec. rest



Thursday, December 19, 2013

LPO 56

WOD:
7x 3 Power Snatch- 3 Snatch Push Press @60kg
7x 3 Power Clean- 3 Push Press @80kg
5x5 Clean Pull (fast shrug and calf raise) @120kg
5x5 Front Squat 100kg-100kg-105kg-105kg-105kg
3x20 GHD Sit-Ups


Tuesday, December 17, 2013

LPO 55 (500th Post!!!!!! just a normal training day though)

WOD:
6x 3 Muscle Snatch-3 Overhead Squats-3 Snatch Push Press@55kg
6x 3 Muscle Clean-3 Push Press-3 Overhead Lunges (rt. leg forward only)@75kg
5x 5 Snatch High Pull @75kg
5x 5 Front Squat @100kg
4x 4 Deadlift @140kg
5x 12 GHD Sit-Ups

Monday, December 16, 2013

GYMBOSS is Boss

The perfect stocking stuffer of health http://www.gymboss.com and new design too!!

WOD:
10 min. EMOM (every min. on the min.)
5 Chest to Bar Pull-Ups (normal kip)
then..
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 50 feet
then.. I'll have another
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 65 feet


Sunday, December 15, 2013

This Hurt Again Mate

Back in May 2012, I tried this WOD from CF North Manly from down under in Australia.  I Changed a few variables to accomadate my environment. I haven't been doing much conditioning so I figured I would play some catch-up...


WOD:

"The End" courtesy of CF North Manly
3 min. AMRAP, 6 min. AMRAP, Completion

100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42kg
30 Burpees
20 Shoulder-Overhead @42kg
100m Farmers Walk @20 kg Plates

There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.

Before I started this bad boy I hit up some strength :
Sumo Deadlift High Pull 5-5-5 @72kg
Thrusters 5-5-5@82kg (2nd set bar was slippery so did 4)

As for the WOD
1st Rd. 132 Reps  (may 2012-125)
2nd Rd. 178 Reps..I messed up by doing 20 Box Jumps instead of 30 (may 2012-187)
3rd. Rd. 13:47 (may 2012-13:28)

I was not too upset that I didn't beat it the first time b/c of the lack of metcons in my recent programming.  Definitely a sick wkout once I hit the burpees things got slow motion on me.

Friday, December 13, 2013

Dust off The old Med Ball

WOD: (All this stuff rest 2-3 minutes in between sets/supersets)


A. Max Pull-Up (Ledge) with 20lbs/9kg MB in between feet
then do 3 sets @80% of the max reps...I got 8 reps so 80% of that is 6.4 so I did 3x 6 with the 6th rep a really slow negative.

B. 3x 10 V-Ups then immediate transition into Handstand against wall, hold for 1 min.

C. 3x 3 Pendlay Row @92kg

D. 3x10 Good Mornings @52kg + Green Rogue Band (put it around neck then step on it)


Thursday, December 12, 2013

LPO 54


WOD:
6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@90kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
6x5 Back Squat 120kg
5x12 GHD Sit-Ups

Tuesday, December 10, 2013

LPO 53 (C+J 120kg PR)

WOD:
Snatch: 4-3-4-3-4-3-4-3-4-3 (10 working sets @75%-80%)
3x 1 Cleans-2 Jerks@75%, 1 Clean-1 Jerk @80%, 1 Clean-1 Jerk @90%, 1 Clean-1 Jerk @100%, 3x 1 Clean-2 Jerks @80%  
Front Squat 5x5 (Heavy)
Deadlift (Clean) 4-3-4-3-4-3 (Heavy)
5x12 GHD Sit-Ups

Snatch-65kg-70kg (32 for 35)
C+J 90kg-100kg-110kg-120kg(PR)-100kg
FS-100kg
Dead-130kg-140kg


Sunday, December 8, 2013

5 min. of Suck

WOD:
1. 5 Rounds not for time
5 Bridge-Ups
10 Hollow Rocks
15 Side Planks (Dynamic)
rest as needed in between rounds

2. 5 min. Plank attempt (barely)

3. 3x 20 Supermans

Saturday, December 7, 2013

House Work

WOD:
3x 3 Muscle Snatch-3 Snatch Push Press-3 Overhead Squat @52kg
     2 Muscle Snatch-2 Snatch Push Press-2 Overhead Squat @58kg
     ( 3-2-3-2-3-2)
5-5-5 Front Squat @102kg (Power Clean first b/c no rack @house)

OTM for 5 min:
4 Hang Power Clean @52kg

Pull-Ups (ledge strict) 8-8-8


Friday, December 6, 2013

Pendlay Row

WOD:
5x5 Pendlay Row 72kg-72kg-82kg-82kg-72kg
then....
8 Rounds for distance and reps
20 sec. max Farmers Walk @23kg each hand
10 sec. max Push-Ups
repeat (4 min. work total no rest)

850 feet (260m) + 58 Push-Ups


Thursday, December 5, 2013

LPO 53


WOD:
6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@80kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
4x4 Back Squat 120kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

Tuesday, December 3, 2013

LPO 52

WOD:
Snatch 4-3-4-3-4-3-4-3 @75%-80%
8x 2 Cleans- 2 Jerks @75%-80% (Alternate like above)
5x5 Snatch Pulls (not high pull) @105% 1RM Snatch
5x5 Front Squat (heavy)
4x5 Deadlift (heavy)
5x12 GHD Sit-Up

Snatch: 65kg-70kg (27 for 28)
C+J: 90kg-100kg
SnPull: 90kg
FS: 100kg
Deads: 130kg

Monday, December 2, 2013

Lagoa Health Boost

WOD:
3x10 Strict Pull-Ups  (if you can only do 6 strict Pull-Ups, try and kip the next 4 to make 10.)
3x10 Strict Bar Dips (same as above....make sure you log what happened.)

5 Rounds of:
2 min. Run @mile pace 75-80%
1 min. FLR (Front Leaning Rest is the top of your push-up)

The FLR was good for some active recovery. I used a light to moderate pace because I haven't ran in over 6 weeks.  My legs felt heavy.  Pull-Ups had to kip on 2 on 2nd and 3 on third, dips =easy.


Friday, November 29, 2013

Turtle Shell 2

WOD:

WOD:
10 min. AMRAP
complete this sequence as many times as possible (did on my ledge..harder than bar)
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

10 min. AMRAP
complete this sequence as many times as possible
1 Deficit HSPU (6-8 inches)
3 HSPU
5 Close Grip Push-Ups
more than 3 sec. break or failed rep the round doesn't count

Inverted Tabata 8x10 sec. on -20 sec. off hold chin over ledge

1st and 5th round of 2nd WOD 5th round no rep and pretty funny

WOD 1: 3 Rounds failed on 3rd deadhang in 4th...tried again but couldnt get the deadhangs
WOD 2: 4 Rounds then 2 attempts on the 5th the video then got one more parallette











Thursday, November 28, 2013

LPO 51

WOD:
6x 3 Muscle Snatch- 3 Overhead Squat- 3 Snatch Push-Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges (Jerk Leg Forward) @75kg
5x5 Snatch High Pulls @75kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x12 GHD Sit-Ups

Happy Thanksgiving

Tuesday, November 26, 2013

LPO 50

WOD:
6x5 Power Snatch @60kg
4x 3 Power Cleans 1 Power Jerk @80kg
4x 1 Power Cleans 3 Power Jerks @80kg
5x5 Snatch Pulls @90kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups


Monday, November 25, 2013

In House GWOD

Courtesy of http://gymnasticswod.com/content/sun-1027

WOD:
6 Rounds for time:
20 Squats
15 Burpees
10 V-Ups

Matt-13:15

Thursday, November 21, 2013

LPO 48 and Muscle-Ups (20/11)

20/11
WOD:  3X 1 min. AMRAP Muscle-Ups (ring) rest as needed, 1 min. AMRAP jumping bar Muscle-Ups rest as needed.
Ring-5 Bar-7 Ring-5 Bar-6 Ring-4 Bar-6
note: missing the rep to rep transition

21/11
WOD:
6x 4 Power Snatch- 4 Overhead Squat @60kg
6x 3 Power Clean-3 Power Jerk @80kg
5x5 Snatch High Pull (from boxes) @70kg
5x5 Back Squat @120kg
5x10 GHD Sit-Ups

Tuesday, November 19, 2013

LPO 47

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg
5-4-3-5-4-3 Front Squat @95kg-100kg-105kg
4x5 Clean Deadlifts @130kg

notes: a little left knee discomfort today, hit some MWOD.

Sunday, November 17, 2013

Rainy Day WOD

1.Courtesy of http://gymnasticswod.com
5 Rounds for quality:
5 Sit-Ups to pike (hold Pike 3sec.)
5 Bridge-Ups (hold Bridge 3sec.)

2. 5x 20 Goblet Squats @24kg
rest 60 sec. in between sets
5x 60 sec. Front Leaning Rest
rest 60 sec. in between sets

3. 5 min. Headstand work

Friday, November 15, 2013

No Kip Friday

WOD:
10 min. Slackline
10 min. practice Muscle-Up on rings (strict)
10 min. to complete this circuit of Pull-ups on rings:
10 @Bodyweight
8 @5kg (DB in between thighs)
6 @5kg (DB in between thighs)
4 @10kg (DB in between thighs and ankles)
2 @15kg (DBs and one 5kg plate around neck
10 min. Practice Handstand Walk
after every 3 attempts 10 Hollow Rocks
30 min. Slackline



Thursday, November 14, 2013

LPO 46 (hi-five)

WOD:
6x5 Snatch @+ or - 80%
6x5 Cleans @+ or - 80%
6x5 Jerks @+ or - 80%
5x4 Front Squat (Heavy)
5x10 GHD Sit-Ups

Snatch-65kg
Clean-90kg
Jerk-90kg
Fs-100kg

Rough one

Tuesday, November 12, 2013

LPO 45

WOD:
Power Snatch 3-2-3-2-3-2 (75%-87.5% of 1RM PS)
Power Clean/ Power Jerk 2/3-3/2-2/3-3/2-2/3-3/2-2/3-3/2 (70%-80% of 1RM PC/PJ)
5x4 Clean Pulls (100% Clean)
5x4 Front Squat (Heavy)
5x10 GHD Sit-Up

PS-60kg-70kg
PC/PJ-80kg-90kg
Cp-120kg
FS-100kg


Monday, November 11, 2013

13.5 +

WOD:
4 min. AMRAP
15 Chest to Bar Pull-Ups
15 Fat Bar Thrusters @+/- 95lbs (concrete barbell lagoa)
rest 4 min.
4 min. AMRAP
6 Toes to Rings
6 Handstand Push-Ups

Sam:
2 Rds 5 Thrusters, 2 Rounds 6 Toes to Rings

Matt:
1 Rd 15 Thrusters-13 CTB, 3 Rounds 6 Toes to Rings, 1 HSPU


Sunday, November 10, 2013

Sitio

WOD:
1.10 min. Slackline
2. For Time:
5 Rounds
30 sec. hold Bottom of a Squat
20 Squats
30 sec. Front Leaning Rest
20 Push-Ups
10:29

3. 15 min. practice Handstand Walk
4. 30 min. Slackline

Friday, November 8, 2013

Aline (Sam's Choice)

WOD:
5 Rounds @ Max Reps, rest as needed between rounds:
Shoulder Press@62kg
Muscle-Ups

Matt:
SP: 11-9-8-7-7
MU: 4-3-3-1-2

Sam:
SP: 6-5-5-5-4
MU: 6-5-5-5-4


Later I did 50 Burpees for time (Wake-Up WOD) -2:19

Thursday, November 7, 2013

LPO 44 (120kg PR Clean)

6/11/13
10 min. SMR Trigger Point
3x60 sec. Goblet Squat bottom hold (24kg kb)
3x20 Bridge-Up http://gymnasticswod.com/content/bridge
3x10 Alternating Turkish Get-Ups (24 kg kb)

7/11/13
WOD:
Work up to Heavy Power Snatch (80kg)
4x2 Snatch (full) @80kg (x-2-2-1)
Work up to 2 Heavy Power Cleans- 1 Heavy Power Jerk- 1 Split Jerk (100kg)
Find Clean and Jerk max (hit 110kg easy, 120kg got the clean missed Jerk)
4x5 Snatch Pull @90kg
4x4 Back Squat @120kg-120kg-125kg-125kg
5x10 GHD Sit-Ups


Tuesday, November 5, 2013

LPO 43 (Test Day)

WOD:
Find 1RM Muscle Snatch
Find 1RM Power Snatch
3x3 Power Snatch @87.5% of 1RM PSn of above.
Find 1RM Muscle Clean-Push Press
Find 1RM Power Clean-Power Jerk
3x 2 Power Clean- 2 Power Jerk @80% of 1RM PCl and Pj above
5x5 Front Squat @Heavy

Matt:
MS-65kg
PS-80kg, 3x3-70kg
MC,PP-90kg
PC, PJ-110kg, 3x2-2 90kg
Fs-95kg



Saturday, November 2, 2013

Ngi

No Excuse WOD
For Time:
100 Push-Ups (no kipping)
100 Sit-Ups (AB-mat, arm ok)

9:27

Friday, November 1, 2013

3s Company Revisited

WOD:
Work up to a Heavy 1 Rep Thruster (I used the 5-5-3-1-1)
Rest as needed.


3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.


Matt:
Thruster 102kg http://www.youtube.com/watch?v=M4Mt-2btq1k&feature=youtu.be
Rd. 1-1:16
Rd. 2-1:16
Rd. 3-1:56 (Pull-Ups got me)



Did this in November last year (big changes)  http://matttrainingrj.blogspot.com.br/2012/11/3s-company.html



Thursday, October 31, 2013

LPO 42

WOD:

6x5 Snatch @70-75% 
6x2 Cleans 2 Jerks @70-75%
5x5 Snatch Pulls (not high pulls) @moderate
5x5 Back Squat @heavy

Sn-60kg
C+J-85kg
SnP-90kg
BS-120kg

Wednesday, October 30, 2013

New Tree

WOD:
Muscle-Up 6x5
Leg-Raise Chin Over Bar 5x5 http://www.youtube.com/watch?v=JDyBWQxSZXM

Comments: MUs failed on 2nd and 4th set, only got 4 then shook it out and got the 5th both times.

Tuesday, October 29, 2013

LPO 41

28/11- NEWOD (No excuse WOD) 50 Burpees -2:25

29/11

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg (add shrug and plantar flexion)
5x5 Front Squat @95kg
4x5 Clean Deadlifts @130kg
5x10 GHD Sit-Ups
later in the day....
Quick Metcon 100 SDHP @24kg KB -2:31

Saturday, October 26, 2013

Turk it

WOD:
5x 4 Turkish Get-Up (Rt/Lt)
40 Total
Rest as needed in between Arms.

4X 25 Hollow Rocks- 25 Superman Rocks

Friday, October 25, 2013

10th Round KO

WOD:
3x 3 Negative Bar Muscle-Ups
then...
EMOM for 12 min.
3 Muscle-Ups
50m Shuffle (25 down and back)

Comments: Sam and I encountered Muscle-Up trouble in the last 3 min.


http://www.youtube.com/watch?v=kMP5Uij_tOg

http://www.youtube.com/watch?v=cY6JdwFKa1M

Thursday, October 24, 2013

LPO 40

Yesterday:
Crush some MWODs and ....
Pull-Ups-
10 @BW, 3@16kg, 5@7kg, 3@16kg, 5@7kg


WOD 24/10:
6x5 Snatch @70-75%  http://www.youtube.com/watch?v=jTBFRWqK7fE
6x2 Cleans 2 Jerks @70-75% http://www.youtube.com/watch?v=HLnxeiQFJJ4&feature=youtu.be
5x5 Snatch Pulls (not high pulls) @heavy
5x5 Front Squat @heavy
5x10 GHD Sit-Ups

Sn-60kg
CJ-85kg
SnP-100kg
FrSq-95kg

Tuesday, October 22, 2013

LPO 39

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Comments: Felt Heavy today.

Free Falling

WOD:
For Quality...
10-8-6-4-2
Free Standing Handstand Push-Ups
Toes to Bar

Comments: on a scale of 1-10 performance was 4.5

Sunday, October 20, 2013

Sunday Happy Hour

WOD:
3x  3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press@52kg
      2 Muscle Snatch- 2 Snatch Balance- 2 Snatch Push Press@58kg
(6 total sets alternate weights)

5x 5 Thrusters @72kg
4x4 Snatch Pulls @88kg



Friday, October 18, 2013

Matt's Pick

WOD:
6 min. AMRAP
4 Muscle-Ups
10 Overhead Lunges (5EL) @2-16kg
rest 3 min.
6 min. AMRAP
6 Plyo Clap Push-Up
30 ft. Wtd. Broad Jump (holding 2-5kg plates)

Sam:
3 Rounds, 1 MU
7 Rounds, 6 PU, 15 ft. BJ

Matt:
4 Rounds, 1 MU
9 Rounds, 4 PU

Thursday, October 17, 2013

LPO 38

WOD:
6x5 Snatch@70%-75%
6x2 Clean-2 Jerk@ 70%-75%
5x5 Snatch Pulls (not high, just shrug)@+100%(Snatch)

Snatch: 60kg
C, J: 85kg
SnP: 90kg


Tuesday, October 15, 2013

LPO 37

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy
5x10 GHD Sit-Ups

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Monday, October 14, 2013

Sam's Choice

WOD:
Tabata Pull-Ups (score lowest round)
Tabata Double Unders (score total)
Rest 2 min.
Run 1600m.

Matt:
PU-7, DU-168, Mile-6:53

Sam:
PU-7, DU-104, Mile-6:35


Saturday, October 12, 2013

LPO 36

WOD:
Snatch: 6@50kg, 5@55kg, 6@55kg, 5@60kg, 6@55kg, 5@60kg
6x 2 Cleans 2 Jerks: 80kg
5x5 Snatch Pull: @70kg

Thursday, October 10, 2013

LPO 35

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @53kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
5x3 Clean Pulls @110kg
5x5 Front Squat @100kg (last set 4 reps)



Wednesday, October 9, 2013

60/45/20

MWOD: Bottom Squat

3x60 sec. (Plank Rt. Middle Lt.)
3x45 sec. Handstand against wall (try to keep off wall)
3x20 sec. Chin Over Bar


Tuesday, October 8, 2013

LPO 34 (Return 60%)


WOD:
6x 4 Power Snatch @60%
6x 2 Power Clean-2 Power Jerk@60%
5x 4 Snatch High Pull
4-3-2-3-4 Back Squat
5x10 GHD Sit-Ups

PS-50kg
PCPJ-70kg
SHP-70kg
BS-110kg-120kg-120kg-110kg-100kg

Monday, October 7, 2013

60-45-30

MWOD: Hip Capsule Opener
Stretch: Splits
3x60 sec. Headstands
3x45 sec. Bridge Up
3x30 sec. Hollow Body Hold

Rest as needed in between

VACATION WODS

21/9
3X12 DB Chest Press@70lbs
3X12 DB Front Squat @70lbs
3x12 DB Bent Over Rows @70lbs
OTM 10 min. 30 sec. Row 30 sec. off

9/23
OTM 10 min 30 sec. Double Unders 30 sec. off
3x10 Strict Pull-Ups
3x 10 Diamond Push-Ups

9/24 Crossfit Gryphon Cleveland, TN
4x5 Back Squats @70% 265lbs
15-12-9-12-15
Hang Power Clean@115lbs
Knees To Elbows
KB Swings@55lbs
15:00
6 min AMRAP 30 Double Unders 20 Sit-ups
3 Rds 30 DUs 10 SUs (Jump rope not ideal length)

9/25 Crouching Tiger
50 Squats
50 Push-Ups
50 Pistols
25 Finger Tip Push-Ups
50 Side-Lunges
25 Knuckle Push-Ups
50 Lunges
25 Diamond Push-Ups
12:38

9/26 Old gym visit
1000m Row Warm-up
1 x 3 Muscle Snatch-3 Snatch Balance- 3 Sn. Push Press
Had to leave

9/28
OTM for 10 min. 3 Muscle-Ups

3/10
3 Rounds for time:
10 Burpees
20 Tuck-Jumps
30 Push-Ups
40 Squats
50 Lunges
15:17


Thursday, September 19, 2013

Inov 8 Lifts!!

WOD:
1. Find 1 RM Power Snatch  http://www.youtube.com/watch?v=JIW7aFAAX2s&feature=youtu.be

2. 6x Snatch Complex- 1 Power Snatch-1 Hang Snatch-1 Snatch-3 Overhead Squats http://www.youtube.com/watch?v=Q1AAFj68iLI&feature=youtu.be 
(Use 70% of the 1RM established for PSnatch)

3. 6x 3 Power Clean- 3 Power Jerk @75% (Power Clean)

Matt:
1. 80kg (PR)
2. 56kg
3. 80kg


Tuesday, September 17, 2013

LPO 33

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)
    2 Front Squat (90%)

Matt
Combo 1 80% =55kg, 85% =57kg
CPls-125kg
FS 80%-90kg, 85%-95kg, 90%-100kg


These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

Friday, September 13, 2013

Matt's Choice

WOD:
3 Rounds for time:
30 Double Unders
20 Box Jump @22 inches
10 Muscle-Ups
Rest 2 min.

Post Rounds..
Sam:
Rd 1-2:37
Rd 2-3:44
Rd 3 3:54

Matt:
Rd 1-2:18
Rd 2-2:49
Rd 3-5:12

https://www.dropbox.com/sh/f5llsr1v1wa1fjt/JNq5qpWjLZ?n=58489799#lh:null-G0121122.JPG

Thursday, September 12, 2013

LPO 32 (Castelo Branco)


WOD:

Snatch: 5@75%, 4@80%, 5@75% 4@80%, 5@75%, 4@80%
C+J: 2+2@75%, 2+2@75%, 2+2@75% 2+2@75%, 2+2@75%, 2+2@75%

Snatch: 60kg, 65kg (4th set missed 2)
C+J: 85kg

Notes: Had to use nanos...big difference you can see in the vid that I am off the heels.

http://www.youtube.com/watch?v=pKKC0zc2XTA&feature=youtu.be


Tuesday, September 10, 2013

LPO 31

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)
    2 Front Squat (90%)

Matt
Combo 1 80% =55kg, 85% =57kg
Combo 2 80% =75kg, 85% =80kg
CPls-125kg
FS 80%-95kg, 85%-100kg, 90%-105kg

These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

Friday, September 6, 2013

"Nate"

WOD: "Nate"
Nate is a CrossFit Hero Workout...

20 min. AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings

Matt: @24kg KB 16 Rounds 1 MU
Sam: @24kg KB 16 Rounds 1 MU

Thursday, September 5, 2013

LPO 30 (Castelo Branco)

WOD:
6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)

Matt-
PS-OHS 55kg
PC-PJ 70kg
Sn HPull 70kg


http://www.youtube.com/watch?v=L2whnb_DdVs&feature=youtu.be
https://www.youtube.com/watch?v=HFq9tO-4KdM

notes: lifts w/ inov-8s

Tuesday, September 3, 2013

Slackline Complex

Pre:
Rogue Band Wrap Quad-Couch Stretch
Trigger Point-TFL, Quad, Ant. Tib

Core/ Warm-Up:
3x 25 Hollow Rocks- 12 SL Bridge- 12 SL March http://www.youtube.com/watch?v=1fHjKUvnbk4&feature=youtu.be
1x 15 Band Pull-Aparts-15 Band Pass throughs

Strength:
3x 3 Negative Pull-Ups (5 sec. count - ) rest 15 sec. only in between sets. Intensity >85%

3x Max Hand Release Push-Ups. rest 60 sec. in between sets. Intensity >90%

3x Each side with KB in L/R hand using the opposite foot: 6 RDL- 6 Bent Over Row-6 Shoulder Press  .  Intensity =80% http://www.youtube.com/watch?v=JJidBeM_ae8  http://www.youtube.com/watch?v=xNdCD8CVxDo

3x 7 Headstand Reverse Leg Lifts http://www.youtube.com/watch?v=WstEjF9XojU

Post:
Stretches: Wall Olympic Squat - Wall Split

Matt: 
HR Push-Ups: 48-14-11
SL Complex @24kg


Friday, August 30, 2013

Membro Superior

WOD:
1. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.

2. On the Min. for 10 min: 2 Hang Muscle Snatch  (I went from the hip b/c my knee is not 100%, the video shows the traditional movement starting from the knee.  You will be able to move more load with the version in the video).  http://www.youtube.com/watch?v=Wgaq68DObq0

3. Work up to 2 RM Shoulder Press

4. 3x5 Reps Pendlay Row http://www.youtube.com/watch?v=ZlRrIsoDpKg

5. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.


Matt:
2- 42kg
3- 78kg
4- 80kg


Thursday, August 29, 2013

GWODs

28/8- 30 min. Muscle-Up technique
29/8- 20 min. Handstand practice

Knee is taking a break!!

Tuesday, August 27, 2013

LPO 29

A little knee discomfort from last week's squat marathon...

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (75%)

Complex 1-55kg
Complex 2-75kg
Clean DL-120kg
FS-90kg

Monday, August 26, 2013

Countdown

WOD:
For Quality  (not timed)

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (chin-up allowed)

10-9-8-7-6-5-4-3-2-1
Strict Dip (p-bar/ korean/ any variation)


Saturday, August 24, 2013

LPO 28

WOD:
Snatch: 5@75%, 5@80%, 5@80% 5@80%, 5@80%, 5@80%
C+J: 2+2@75%, 2+2@80%, 2+2@80% 2+2@80%, 2+2@80%, 2+2@80%
Snatch Pulls: 5x5 @+ or-105% ( 1RM snatch)

Matt:
Snatch- 5for5@60kg, 2for5 @65kg, 4for5 @65kg, 3for5@65kg, 4for5@65kg, 5for5@65kg
C+J- 90kg, 95kg (no misses)
Snatch Pulls: 90kg



Friday, August 23, 2013

A Long Sprint

WOD:
30 Overhead Squats @42kg
7 Muscle-Ups
20 Overhead Squats @42kg
5 Muscle-Ups

Sam: 6:37
Matt: 6:56


Thursday, August 22, 2013

LPO 27


WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @80% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @80% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (75-80%)

Matt:
Complex 1-55kg
Complex 2-80kg
Sn. High Pulls 70kg
Bk Squat 105kg-115kg



Wednesday, August 21, 2013

Midweek Midsection

WOD:
For Quality-
Accumulate 2 min. Knee Tuck (support position on P-Bar)
3x10 Deficit Ring Row
Accumulate 2 min. FLR on rings http://www.youtube.com/watch?v=CWiVS8iwybI
3x 10 Ring Roll-outs




Tuesday, August 20, 2013

LPO 26


WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (85%)

Complex 1-55kg
Complex 2-70kg
Clean DL-120kg
FS-95kg


Monday, August 19, 2013

3x Threat

WOD:
8 min. AMRAP
5 Wtd. Pistols each leg (not alternating) @16kg
5 Deadhang Pull-Ups

rest 3 min.

8 min. AMRAP
5 Handstand Push-Up
5 Triple Unders

rest 3 min.

8 min. AMRAP
10 Tuck-Crunch
200 ft. Overhead Waiter's Walk (2 KBs 1-24kg, 1-16kg switched arms each rd)

1- 4 Rds. 10 Pistols, 4 Pull-ups
2- 5 Rds. 1 HSPU
3- 4 Rds. 10 Tc, 100ft walk


Saturday, August 17, 2013

LPO 25

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @+or-105% (Snatch 1RM)

60kg
90kg

Snatch-60kg
C+J-90kg
Snatch Pull-85kg

Friday, August 16, 2013

Sam's 1 year Muscle-Up Anniversary

WOD:
10-8-6-4-2
Muscle-Ups
Box Jumps @33 inches

Sam-9:12
Matt-9:27


Thursday, August 15, 2013

LPO 24

WOD:

6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @70% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Matt:
Complex 1-50kg
Complex 2-75kg
Sn. High Pulls 60kg
Bk Squat 110kg-120kg



Wednesday, August 14, 2013

Toed Up

WOD:
4x5 Headstand Reverse Leg Lifts - http://www.youtube.com/watch?v=WotkZMMnmFE

OTM for 10 min:

Odd minutes-10 V-Ups
Even Minutes-10 Toes to Bar


 After 6 minutes had to regress from V-ups to Tuck Crunch and T-B to Knees to Elbow.




Tuesday, August 13, 2013

LPO 23

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (75%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (80%)

Complex 1-50kg
Complex 2-70kg
Clean DL-120kg
FS-90kg





 

Monday, August 12, 2013

"Fran"

WOD:
"Fran"
21-15-9
Thruster @42kg
Pull-Ups

Fran is a CrossFit benchmark workout.  (http://www.youtube.com/watch?v=hAT6AFMiL14)

Matt- 3:42 (Sept 6, 2012- 4:20)


Saturday, August 10, 2013

LPO 22

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @110% (Snatch 1RM)


5 Snatch @60kg
2 Clean 2 Jerk @90kg
5 Snatch Pull @90kg

Friday, August 9, 2013

No Weights Please

WODs:
8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Double Unders
10 sec. off

Matt: 23 MUs, 191 Double Unders (wanted to stay away from the bar today, feeling like roadkill)


8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Clean and Jerk @60kg
10 sec. off

Sam: 19 Muscle-Ups, 27 C+Js


Thursday, August 8, 2013

LPO 21

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @90% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)


Complex #1 @50kg
Complex #2 @75kg
Snatch High Pulls (box)@ 60kg 
Back Squats 110kg-120kg (120kg here)

Wednesday, August 7, 2013

Core Con

WOD:
Follow this sequence for 15 min. (5 times)

1st min. 30 Russian KB Swings @24kg/16kg
2nd. min. 40 Double Unders
3rd. min. 30 sec. Side Plank Lt./ 30 sec. Side Plank Rt.


Tuesday, August 6, 2013

LPO 20

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press (@80% of Muscle Sn. 1RM)
6x 3 Muscle Clean- 3 Push-Press- 3 Overhead Lunges (@80% of Muscle Clean 1RM)
5x5 Clean Deadlift (Heavy)
5x5 Front Squat (Moderate-Heavy)

Note: More Chest


1st Complex 53kg
2nd Complex 70kg
Clean Dead 120kg
FS 90kg

Friday, August 2, 2013

"Elizabeth"

WOD:
21-15-9
Clean (Power)
Ring Dips

Elizabeth is a CrossFit benchmark workout.

Matt- 6:39
Sam- 8:41

Thursday, August 1, 2013

LPO 19

WOD:
Power Snatch 6x3 @70%
Power Clean then Power Jerk 6x 3C-3J@70%
Snatch Deadlift 5x5 @110%
Front Squat @5x5 80%

PS-55kg
PCPJ-80kg
Sn Dead-90kg
FS-90kg


Wednesday, July 31, 2013

Active Re-Con

WOD:
6x 5 Toes to Bar-5 Deadhang Pull-Ups (2 min. rest between sets)

Turkish Get-Up:
3x 5 rt. side (unbroken)  rest ...5 left side (unbroken)
30 total @24kg


Tuesday, July 30, 2013

LPO 18

WOD:
Muscle Snatch-Overhead Squat-Snatch Push Press: 3-3-3 @65%, 3-3-3 @65%, 3-3-3 @75%, 1-3-3 @80%, 1-3-3 @80%, 3-3-3 @75%, 3-3-3 @75%
Muscle Clean-Push Press: 3-3 @65%, 3-3 @70%, 1-1 @80%, 1-1 82.5%, 1-1@85%, 3-3 @70%, 3-3 @70%

Towards heavier loads Power Snatch or Power Clean was allowed to make the lift.

Clean Deadlift 5x5 @105%
Back Squat: Work up to a Heavy Single...then 3x5r @80%

Sn.Complex- off 80kg 1RM (50kg, 50kg, 60kg, 65kg, 65kg, 60kg, 60kg)
Cl.Complex- off115kg 1RM (70kg, 80kg, 90kg, 95kg, 100kg, 80kg, 80kg)
Cl.Dead-120kg
Bk.Squat-Heavy Single-140kg(vids) 5-5-5 @110kg








Sunday, July 28, 2013

Complex 4 Load

WOD:
Tall Clean- 3@65%, 3@70%, 3@75%, 2@80%, 2@80%

5 Rounds for Max Load:
1 Bent over Barbell Row
2 Ground to Overhead
3 Front Squats

Re-rack allowed after Row only.  Rest in between rounds as needed.

Tall Clean: % of 110kg 1RM...72kg, 78kg, 82kg, 88kg, 88kg.

Complex:
Rd. 1 80kg
Rd. 2 82kg
Rd. 3 84kg
Rd. 4 88kg
Rd. 5 92kg


This WOD is from Faction strength and conditioning (http://factionsc.comhttp://factionsc.com). I modified it a little.


Saturday, July 27, 2013

Home Sweet Home

WOD:
Find 1 RM Press
then....
6 min. AMRAP ladder:
3 Sumo Deadlift High Pulls @52kg
3 Burpees
6 Sumo Deadlift High Pulls @52kg
6 Burpees
9 Sumo Deadlift High Pulls @52kg
9 Burpees

12 Sumo Deadlift High Pulls @52kg
12 Burpees

15 Sumo Deadlift High Pulls @52kg
15 Burpees


Post reps for score.

Matt:
Press- 76kg
AMRAP- 75 reps


Friday, July 26, 2013

LPO 17 (Competition WOD)

WOD:
Snatch 3 Attempts
Clean and Jerk 3 Attempts

1st Competition, very different than training....
Snatch 75kg, 80kg (x), 80kg (x)
C+J 105kg, 110kg, 115kg (x)


Very good experience with some amazing talent!!



Tuesday, July 23, 2013

LPO 16

Power Snatch: work up to Heavy 1RM...
4 sets @80% 4 Reps of established.

Power C+J: 2+2 @80%, 2+2@85%, 1+1@87%, 1+1 @90%, 3+3@80%, 3+3 @80%

Front Squat 5x5 @65%

PSnatch: 75kg
C+J: 80kg, 85kg, 90kg, 95kg, 80kg, 80kg
FS: 80kg

Monday, July 22, 2013

Combos of Strength

WOD:
2 ROUNDS for quality/ Superset each combo:

A1-12 Reverse Hypers @6kg
A2-12 Reverse Hypers ~
rest 2 min.
B1-12 Pull-Ups (strict)
B2-12 DB Snatch (alt.) @26kg/57lbs
rest 2 min.
C1-12 Handstand Push-Ups
C2-12 DB Push Press @20kg
rest 2 min.
D1-12 DB Step-Ups (front rack/6 each leg) @20kg
D2-12 Broad Jumps


Friday, July 19, 2013

The Worst Chipper

WOD:
15 Power Cleans @70kg
30 Toes to Rings
30 Box Jumps @22 inches
15 Muscle-Ups
30 Push Press @2-16kg KBs
30 Double Unders
15 Thrusters @60kg
30 Pull-Ups (Pull-Up bar 300ft away from rings and barbell)
30 Burpees
300 ft Overhead Walking Lunge 1-16kg KB

Matt- 25:01
Sam-28:30



Thursday, July 18, 2013

LPO 15 (195kg total)

Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 3@80%, 2@87%, 1@93%, 1@100% (vid), 1@106%, 4@75%, 4@75%

Clean and Jerk- 2C+2J@75%, 1@85%, 1@95%, 1@100%, 1@105%, 1@110%, 1@115% (vid)

Sn %s-80kg 1 Rm...failed four times on 85kg 
C+J %s-105kg PRd @115kg


Grande Du @80kg Snatch


Some misses.....

Wednesday, July 17, 2013

Working on the Farm

Dead Bug Complex
OTM 10 min. 7 Wall Balls

15 min. AMRAP
30 sec. Side Plank L.
30 sec. Side Plank R.
200ft. Farmer's Walk @30kg DBs
25 Double Unders

5 Rounds, planks, 200ft. Farmer's Walk.

Tuesday, July 16, 2013

LPO 14


WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all (video)
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg



Sunday, July 14, 2013

Sitio Swinger




For 12 min. AMRAP
20 sec. American Swings @24kg KB
20 sec. rest

20 Turkish Get-Ups @24kg KB (alternating)
3X10 1 Arm Bent Over Row @24kg KB
3X10 1 Arm Shoulder Press @24kg KB
3x15 Wtd. Sit-Ups @24kg KB
60 sec Plank w/ 24kg KB on back



Friday, July 12, 2013

Leme at em'

WOD:
20 Muscle-Ups
25 Toes to Rings
30 Handstand Push-Ups (abmat)
35 Ring Rows
40 Ring Push-Ups

Sam- 16:36
Matt- 12:42

20th Muscle-Ups

Start of Toes to Rings
Start of Handstand Push-Ups (head to abmat)


Start of Ring Rows


Start of Ring Push-Ups



Thursday, July 11, 2013

LPO 13

WOD:
Power Snatch 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg
2 Power Clean 2 Jerk @70kg, @75kg, @80kg, @70kg, @75kg, @80kg, @70kg, @75kg, @80kg
5x5 Snatch High Pull @70kg (vid)
Back Squat 5@90kg, 4@100kg, 5@90kg, 4@100kg, 5@90kg, 4@100kg



Tuesday, July 9, 2013

LPO 12


WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg


Monday, July 8, 2013

Tabata Squat then Muscle-Up

Pre:
MWODs
Rogue Voodoo Floss- ankle, knee, hip
Banded Overhead stretch
Trigger Point -Lats
1 Handstand on rings
MU Progressions

WOD:
Tabata Squat (20 sec. on 10 sec. off for 8 rds)
rest 2 min.
4 min. AMRAP Muscle-Up
to find score multiply lowest Squat round by # of Muscle-Ups

Matt: 180 (18 Squats x 10 Mus)
Sam: 324 (18 Squats x 18 Mus)


Country House Conditioning

WOD:
For Quality:
10 Rds
3 KB Turkish Get-Up (each arm) @24kg
3 Muscle-Ups
3 Headstand press to Handstand


Thursday, July 4, 2013

LPO 11

Pre:
LAX Ball- lat and quad
2 Rds: 15 Reverse Hypers, 10 Pistols
Bottom Pos. w/ dislocates
2x 3-Sn. High Pull- 3Sn. Push Press- 3Snatch Balance- 3OHS
Warm-Up sets Snatch


WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 2@87%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:
Shoulder Combo (y's, cobra, press in roman chair)
20 Pikes w/ S.B.
Lax Ball -feet
Voodoo band- knees, feet

Snatch-
75%-60kg

80%-65kg (vid)
87%-70kg https://www.facebook.com/photo.php?v=10201594826377688&l=4626966753341231316

C+J-
75%-80kg
80%-85kg (vid)




Wednesday, July 3, 2013

Rest-Con

Pre:
Trigger Point- Back/ Achilles
Shoulder Distraction (band), Pull Aparts, Disclocates
Split progression (band)
Voodoo wrap knees

WOD:
3x 5 min. AMRAP @80%
5 Toes to Bar
25 Double Unders
5 Burpees
Rest 1 min.

Post:
Trigger Point-Hip Flexor/ Lat

Matt:
Rd. 1= 3 Rounds +32 Reps (5 T-b, 25 Dus, 2 Burpees)
Rd. 2= 4 Rounds +1 rep
Rd. 3= 4 Rounds


Tuesday, July 2, 2013

LPO 10

Pre:
LAX Ball Hamstrings MWOD
3x3 Snatch High Pulls, 3 Snatch Balance, 3 Sotts Press
Warm-up sets of the 1st complex...


WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Post:
3 Rounds:
20 Back Ext.
20 Plank Push-Up
20 Superman Rocks

Saturday, June 29, 2013

LPO 9 Milestone 400th Post!!!

Pre:
Foam Roll-Lats, TFL, Adductors
3 Rds. 25 Double Unders 12 Back Ext.
3x 3 Snatch High Pulls-3 Angel Drops-3 Sotts Press @20kg
Warm-Up sets Snatch

WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:
LAX ball smash

Matt:
Snatch- 75%=60kg, 80%=65kg
C+J- 75%=80kg, 80%=85kg


8th set of Snatch


Friday, June 28, 2013

L' in Out

Pre:
MWOD: Hips/Achilles/Shoulders -Band Distraction
Muscle-Up progressions
Handstands-Rings, Floor

WOD:
20 min. Muscle-Up technique: The Hands out in the bottom and the L from support. 2-3 reps per attempts, 6 attempts.

Post: LAX ball smash

Notes: pretty hard stuff

Thursday, June 27, 2013

LPO 8

Pre:
World's Greatest Stretch
Dynamic Calf Floss (push-up position to pike w/ one foot on top of achilles) 10 each foot
Quad Snatch Stretch
Warm-Ups Power Snatch

WOD:
Power Snatch: 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75% (vid)
Clean and Jerk: 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%
Snatch High Pull (floor) 5x5
Back Squat 6x5

Post:
30 min. low intensity soccer

Matt:
PS- 50kg, 55kg, 60kg, 50kg, 55kg, 60kg, 50kg, 55kg, 60kg
C+J- 70kg, 75kg, 80kg, 70kg, 75kg, 80kg, 70kg, 75kg, 80kg
Sn H P- 60kg (across)
BS- 100kg-110kg-100kg-110kg-100kg-110kg


Here is Eduardo doing 3 snatches @65kg
Me w/ 4 Power Snatches @60kg

Tuesday, June 25, 2013

LPO 7

Pre:
World's Greatest Stretch
3 Position Snatch Quad Stretch
1st complex under WOD w/ bar and then 40kg

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @70kg
5x5 Front Squat @80kg

Post:
LAX ball tack and floss rhomboids

Du doing some C+J
Me on the 2nd complex MC-PP-Lunge-Bk-OH in Lunge..(that is a complex!)

Monday, June 24, 2013

Milestone-10,000 views!!

Pre:
MWOD-Rack pos.
Clean Quad Stretch
10 Thrusters @32kg, 10 Thrusters @42kg, 10 Thrusters @52kg

WOD:
Front Squat:
3@60%
3@70%
3@80%
2@85%
1@90%
3@80%
3x 2@85%

Post:
MWOD-Bottom pos.

Matt: 66kg-78kg-88kg-94kg-100kg (vid)-88kg-94kg-94kg-94kg
(used 110kg as my 1RM when it is probably around 120kg, power clean before every rep)

Friday, June 21, 2013

"Nasty Girls"

Pre:
MWOD, 3-3-3-3-3 Hang Power Clean (work up to 68kg)
MU progressions

WOD:
"Nasty Girls"

3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans @62kg

Post:
MWOD: Shoulder band distraction

Matt: 10:20
Sam: 13:30

Thursday, June 20, 2013

LPO 6

Pre:
Bottom and OH pos.
Angel Drops and Sots Press
Warm-Up sets Snatch

WOD:
Snatch 7x 4 reps
8x 2 Cleans 2 Jerks

Post:
Hips static stretch 5-10 min.

Matt/ Du same weights

Matt:
Snatch-60kg-60kg-60kg(F3)-60kg(F2)-60kg-60kg(F3)-60kg
2Cs2Js-60kg-70kg-75kg-80kg-80kg-80kg-80kg-80kg



Tuesday, June 18, 2013

LPO 5

Pre:
World's greatest stretch
Bottom pos. and overhead
2x 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats@22kg

WOD:
5x 3 Power Snatch- 3 Sn. Push Press- 3 Overhead Squats@50kg
5x 3 Hang Power Clean- 3 Jerks- 3 Lunges@60kg
5x 5 Snatch High Pulls@60kg
5x 6 Front Squats @70kg (fast)

Post:
50 Hollow Rocks
50 Sit-Ups
50 Back-Ext

Monday, June 17, 2013

3's and 5's

Pre:
Band Shoulder MWOD's, Pull-Aparts, DU's and Leg Swings

WOD:
20min..
Even Min. 3 Bar MUs
Odd 5 HSPU (strict)

Post:
Bottom Pos. and  Band shoulder

Matt: 1st 5 sets of Bar MUs w/ green rogue 65lbs resistance and last five sets w/ blue 50lbs assistance
http://www.roguefitness.com/rogue-monster-bands.php

Friday, June 14, 2013

"Helen" SAM goes HAM

Pre:
MWOD
Pose practice
Practice WOD movements...

WOD:
"Helen"
3 Rounds for time:
400m Run
21 KB Swings @24kg
12 Pull-Ups

Post:
Bookbag band distraction (shoulder)
Heel Smash

Matt: 9:11 last time (11:30)
Sam: 8:48

Good Job you s.o.b!!


Thursday, June 13, 2013

LPO 4

Pre:
Bottom and Overhead Position
Barbell Positions

WOD:
6x Complex of 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats
6x Complex of 3 Hang Power Cleans-3 Jerks
5x5 Snatch High Pulls
5x5 Back Squat (speed)

Post:
World's Greatest Stretch/ Hollow Rocks

Matt:
Complex 1 @50kg
Complex 2 @70kg
Sn. High Pulls @50kg?
Back Squat @100kg

Notes: More knee flexion needed

Tuesday, June 11, 2013

Weaksauce

Pre:
MWOD: Hips/Shoulder (band distraction)
4x of this complex; 3 Snatch High Pulls 3 Hang Power Snatch 3 Sn. Push-Press 3 Sn. Balance @12kg
4x of this complex; 2 Angel Drops 2 Sots Press @22kg

WOD:
Snatch (From High Hang) 3@60%, 2x3@70%, 2x3@80%
Clean Pull 4x4 @80%
4 RM Front Squat, then 4x4@90% of 4RM

Post:
MWOD Rack position

HSnatch-48kg-56kg-56kg-62kg*-62kg*(F2 vid)
Clean Pull-82kg*(vid)
Front Squat-98kg, 88kg-88kg-88kg-88kg

*lowered the weight 2kg
*weak from a virus




Thursday, June 6, 2013

LPO 3 -1RM Test


Pre:
MWOD-Bottom pos.
Quad Snatch Stretch
Angel Drops and Sotts Press
Warm-Up sets of Snatch

WOD:
Find 1RM Snatch
Find 1RM Clean and Jerk

Post:
PM trigger point roll and lax ball tack and floss

Matt:
Snatch- 80kg (PR)
C+J-105kg (PR)

Tuesday, June 4, 2013

LPO 2

Pre:
MWOD: Tricep Smash, Bottom pos. Overhead Pos.

WOD:
8 sets: 2Power Snatch-2 Snatch Push Press-2 Overhead Squats-2 Snatch Balance
6 sets: 4 Hang Clean-Front Squat
6 sets: 1 Push-Press 3 Push-Jerks

Post:
World's greatest stretch

40kg on 1st 2 complexes
50kg on PP and PJ

Sunday, June 2, 2013

Grace

Pre:
MWOD Overhead
Quad Clean Stretch
Technique and Warm-Up sets Power Clean  and Jerk

WOD:
2 Power Cleans And 1 Jerk @ 60%, 70%, 75%, 80% and 80%
rest 5 min.

"Grace"
30 Ground to Overhead @62kg
this is a Crossfit benchmark workout!!

Post:
10 min. Handstand work

Matt:
2 Cs 1 J-62kg-72kg-78kg-86kg-86kg
Grace: 3:43 (last time 4:13 on 18/9/13)

Saturday, June 1, 2013

Isabel

Pre:
Fast MWOD
Warm-ups sets and technique for the Snatch

WOD:
"Isabel"
this is a Crossfit benchmark workout

30 Snatches (full)
@52kg  (NOT RX normally 62kg)

Post:
Lacrosse ball smash-traps, back

Matt: 7:25
last time I finished at 8:54






Thursday, May 30, 2013

Triple Play Holiday

Pre:
5 min. Rope skip
5 min. Static hold clean positions
5x 2 Power Clean-2 Front Squat- 2 Cleans (hang)
Clean warm-up sets

WOD:
Clean 3-3-3-3-3
Clean Pulls 4x3 reps @80-85%
10 RM Front Squat

Post:
6 min. AMRAP:
Farmer's Walk, every drop 30 sec. Plank
MWOD: Groin (split w/wall)
MWOD: Shoulder (band distraction)

Matt:
Clean: 62kg-76kg-86kg-88kg-92kg (top vid)
CPulls: 86kg
FS: 88kg( bottom vid), tried 92kg and got 7
Post: 700ft. 24kg each hand/ fat grips, 2:00 of plank

Wednesday, May 29, 2013

Benched..Global Gym Infiltration!!!!!!

http://en.wikipedia.org/wiki/Infiltration#In_espionage.2C_exploration.2C_and_military

Pre:
Shoulder Prep: W's,Y's, T's
Core Prep: Lifts and Chops (kneeling static) 1 set 5 each side for each
Turkish Get-Ups 5 weak side then 5 strong side @moderate weight @20kg s+m
Warm-Up sets for Bench (work up to a Heavy single)

WOD:
Bench 1-10-1-20-1-30
rest as needed

Post:
3 sets Max L-Hang
Lacrosse Ball smash back

Matt: 120kg-80kg-120kg-74kg-120kg(f)-64kg ...9s,11s,10s
Sam: 100kg(f)-70kg-90kg-60kg(f18)-90kg-50kg(f23)...30s,15s,17s


Tuesday, May 28, 2013

Old School

Pre:
Trigger Pont T-Spine, Glute
"The Stick"-Traps
3 Rounds of:
8 Pull-Ups, 8 V-Ups, 20 Buttkicks, 20 Forward Leg kicks, 8 Handstand Push-Ups
Shoulder Press (warm-up sets)

WOD:
Shoulder Press 5-5-5 (heavy, across)
Weighted Pull-Ups 5-5-5 (heavy, across, ledge hang dead hang)
Single Leg DB RDL 8-8-8 (moderate, across, 8 each leg, don't alternate)

Post:
Super Couch http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

Matt:
Press 62kg-62kg-62kg
Wtd. Pull-Up 12kg-12kg-12kg
SL DB RDL  2x24kg-2x24kg-2x24kg

Monday, May 27, 2013

100% Memorial Day

Pre:
MWOD: bottom pos. using wall, shoulder band internal rotation
5x 3Snatch Pulls to 3 Power Snatch to 2 OHS
Warm-Up sets of Snatch

WOD:
Snatch 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Clean and Jerk 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Post:
3x15 Reverse Hyper
Max Headstand (30s : / )
20 min. Bike
Static stretch adductors

Matt:
Snatch: 40kg, 46kg, 52kg, 56kg, 58kg, 62kg, 66kg
C+J: 62kg-72kg-82kg-86kg-92kg-96kg-102kg


Saturday, May 25, 2013

Glutin'

Pre:
Quad Snatch Stretch
10x 4 Snatch Pulls-Power Snatch (hang)

WOD:
5x5 Snatch (hang) @50%
5x5 Power Clean (hang) @50%

Post:
3x15 Band Good Morning (blk and grn rogue band)
MWOD shoulder (band distraction)


Friday, May 24, 2013

Regional 30 Burpee Muscle-Ups

Pre:
MWOD w/ voodoo bands
Double Unders
MU progressions

WOD:
30 Burpee Muscle-Ups
7 min. time cap
8ft. ring height

Post:
"The Stick" and Foam Roll

Sam: 16 Muscle-Ups (capped)
Matt: 26 Muscle-Ups (capped)


Thursday, May 23, 2013

Centro de L.P.O

Pre:
MWOD
5x 3 Snatch High Pull to Power Snatch from Hang

WOD:
5x 1 Power Snatch to Overhead Squat (Moderate to Heavy)
5x 4 Hang Power Clean @50% Speed
5x 5 Push Jerk @50% Speed
5x 5 Front Squat @85% of 5 RM

Post:
Static stretch

FS-90kg

Obrigado para o Grande DU, Dragos, LĂ­via, WilIiana e Michelle...adorei!!!!!!!


Tuesday, May 21, 2013

Twosday

Pre:
MWOD for 10 min.
Couch Stretch
Lat Band Resistance
Technique, positions, weaknesses and the warm-up sets for Snatch

WOD:
Snatch 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
2 Cleans and 2 Jerks @60%, @70%
2 Cleans and 1 Jerk @80%, @85%, @90%, @85%
Front Squat 5-5-5 (Heavy, PC 1st also)

Post:
on the min. for 5 min....10 Hollow Rocks, 20 sec. Plank
then.. 5 min. Stretch Hip Extensors

Matt:
Snatch: 40kg, 46kg, 54kg, 56kg, 60kg, 56kg
C+J: 64kg, 72kg, 84kg, 90kg, 94kg, 90kg
FSquat: 98kg-98kg-98kg

Snatch 90% @60kg

last set of Snatch 56kg x 2

2 Cleans 1 Jerk @90% 94kg

Last set of the day..PC-5 FSquats @98,3kg


Sunday, May 19, 2013

Don't Miss 85

Pre:
http://fitr.tv/blogs/fitr-tv/6914102-how-to-warm-up-for-the-snatch-snatch-progression-part-1-w-justin-thacker-from-the-lab-gym
Warm-Up sets Snatch

WOD:
Snatch 5x1 rep @85%
warm-up sets Clean and Jerk
Clean and Jerk  5x1 rep @85%

Post:
Pendlay Row 3x8 @52kg
MWOD-shoulder and achilles (band resistance)

Matt:
Snatch-56kg
C+J-88kg


Thursday, May 16, 2013

Get Down Get Down

Pre:
5 min. Trigger Point
Bottom and OH pos. MWOD
2 Rds: 10 Rev. Hypers-10 DB RDL(14kgDB)-10 Sotts Press (12kg)
Technique and positions Snatch

WOD:
Snatch (from knee)
3@50%
3@60%
2@65%
3 Sets of 2 @70%

Snatch High Pull
3@80%
3 sets of 2@85%

Overhead Squat  3x3 Heavy

Post:
Couch Stretch-Shoulder (overhead band resist)

Matt:
Snatch (from knee) 34kg-40kg-44kg-46kg-46kg-46kg
Snatch High Pull 52kg-56kg-56kg-56kg
OHS 76kg-76kg-78kg

46kg
78kg

Wednesday, May 15, 2013

Best MWOD Ever

Pre:
MWOD:
http://www.youtube.com/watch?v=LlSyVwOP3d0 (AWESOME and hard)
heel chord band resistance
tricep smash

WOD:
x # of Toes to Bar on the minute until you get tired
(you want to stop when you are having trouble stringing them together, don't go all out stop.)

Matt: 8 OTM for 6 minutes then in the 7th minite I stopped after 2 reps b/c my grip was spent.....50 total reps.



Tuesday, May 14, 2013

Make Squats Happen

Pre:
MWOD w/ Band:Overhead and Hip Opener
Practice Backwards Roll to Handstand (against wall)
Technique and Warm-up sets Power Clean to Overhead to 6 Back Squats

WOD:
Back Squat 4x6 reps @75-80% of 5RM
96kg
Tall Clean 3@65%, 3@70%, 3@65%
68kg
Post: Barbell smash and static stretch


Matt:
Back Squat-96kg
Tall Clean 68kg-74kg-68kg

Monday, May 13, 2013

Regional Jackie

Pre:
MWOD w/ band-shoulders, ankles
Bottom Position-Dip and Squat
Snatch a little for technique
Practice Jackie's movements

WOD:
"Jackie"
1000m Row or 100 Sumo Deadlift High Pulls @22,3kg
50 Thrusters @22,3kg
30 Pull-Ups

Post:
Snatch Balance light
Bottom pos. of Squat

Matt: 7:36
Sam: 9:05
Patrick: 14:37

Saturday, May 11, 2013

3 for the $$$

Pre:
Overhead and bottom pos. MWOD
Technique work
Warm-Ups for Power Clean to Front Squat

WOD:
3-3-3-3-3 Front Squat (climbing)

Work up to Snatch 1 Rep Heavy (not max)

Post:
Bottom Position

Matt:
FS (no rack-power clean 1st): 98kg-100kg-102kg-104kg-106kg (vid)
                                                                                 


Snatch-64kg (video w/ 62 top and 64 bottom)                  
                                          



















                                                                       

Friday, May 10, 2013

Hi-Fives Unbroken

Pre:
MWOD-Overhead position w/ band resistance, Hip extensor stretch w/band resistance.
5 Turkish Get-Ups @24kg w/ rt. hand unbroken

5 Turkish Get-Ups @24kg w/ lt. hand unbroken
50 American Swings (ovhd) @24kg KB unbroken
Warm-up sets Push-Press

WOD:
Push-Press 5-5-5-5-5 across (same weight)
 
Post:
3x15 Reverse Hypers
10 min. Barbell Smash posterior 

Matt: 80 kg (Used 133% of what I think I could handle for 5x5 Shoulder Press)

 
last set 

Thursday, May 9, 2013

Raider of The Lost Arch Angel

Pre:
MWOD(mobilitywod.com): Band resist-shoulder/bottom position against wall
TWOD(techniquewod.com): How to warm up for Snatch
Angel Drops practice...Working sets of Snatch

WOD:
Snatch 2@60%, 70%, 80%, 85%, 1@90%(bottom vid), 2@85%(top vid)

Angel Drops (a Jon North exercise, google him) 5x2 Reps @50% (middle vid)

Post:
I am not going to lie I had to skip it, won't happen again :)

Matt:
Snatch 40kg-46kg-54kg-56kg-60kg-56kg
AD: 32kg



Tuesday, May 7, 2013

Back Jack

Pre:
MWODs
Voodoo Elbow
Band Resistance Heel 
Band Resistance Ovehead
Clean and Jerk technique prep, warm-up sets and Tall Cleans

WOD:
2 Cleans +2 Jerks@60%-70%
2 Cleans +1 Jerk @80%-85%-90%-85%

8-8-8 Back Squat across

4x 3 Reps Snatch High Pull @80%

Post:
3x15 Reverse Hypers
Trigger Point Blades

Matt: 
C+J 64kg-72kg-84kg-90kg-94kg-90kg
Back Squat 90kg across....need a squat rack
52kg across



94kg

Sunday, May 5, 2013

Body Snatcher

Pre:
MWOD-Bottom and Ovhd Positions
Snatch Progression http://fitr.tv/blogs/fitr-tv?page=3

WOD:
Snatch from hang 3@50%, 3@60%, 2@65%, 3 sets x2 @70%
Snatch High Pull  3@80%, 3 sets x2 @85%
Overhead Squat 3-3-3 Heavy

Post:
Contract-Relax Hip Flexors, Calves

Matt:
Hang Sn-32kg-38kg-42kg-46kg(vid)-46kg-46kg
Sn High Pull 52kg-56kg-56kg-56kg(vid)
OHS-72kg-76kg-76kg





Bar is getting away from me a little here

Friday, May 3, 2013

Main Site Friday

Pre:
Bike Gavea to Leme
Pose Drills
Muscle-Up Drills

WOD:
5 Rounds for time:
400 meter Run
7 Muscle-Ups

Post:
Bike from Leme to Lagoa
Trigger Point Roll back

Matt: 16:24
Sam: 18:39
The Pose Doctor Nicholas Romanov

Thursday, May 2, 2013

Press-er

Pre:
MWOD-Shoulder band restistance
Pose Drills-Wall Pulls, Stable Arm
2 Rounds:
10 Banded Presses...band around neck and under feet w/bar only
10 Banded Good Mornings...band around neck and under feet w/bar only
20 Hollow Rocks

WOD:
20 min. find 1RM Shoulder Press

Post:
T-Spine Barbell Smash, Hip Flexor Stretch

Matt: 72kg
72kg Strict Shoulder Press

Wednesday, May 1, 2013

Worker's Day.. Put In Work

Pre:
5 min. "The Stick" Traps, Feet, Calf region
http://fitr.tv/blogs/fitr-tv/7063528-how-to-structure-your-crossfit-warm-ups-part-4-clean-and-jerk-warm-up-technique-wod

WOD:
2 Cleans + 2 Jerks @60%
2 Cleans + 2 Jerks @70%
2 Cleans + 1 Jerk @80%-@85%-@90%-@85%

Clean Pull 4x 3 Reps @80%

Find 3RM Front Squat
Courtesy of Faction Strength and Conditioning

Post:
World's Greatest Stretch

Matt:
C+J 62kg-72kg-82kg-88kg(did 90kg by mistake)-92kg-88kg
Clean Pull @82kg
3RM Front Squat-104kg (from power clean...missed 106kg)

90% 2 Cleans +1 Jerk @92kg

Tuesday, April 30, 2013

Hands On

Pre:
Voodoo Floss-Ankles,Elbows
Test Middle Split
Wall Bottom Pos. MWOD
Retest Middle Split

WOD:
10 min. on the min.
100ft Unilateral Farmer's Walk @20kg w/ Fat Gripz
(left hand down 100ft. right hand back 100ft on the minute)

10 min. Practice: Back Ext. Rolls Progression
http://gymnasticswod.com/content/back-extension-roll-progression

10 min. Practice: Handstand Variations





Post: Couch Stretch-Work Rack Pos.

Monday, April 29, 2013

New Bar Test




Pre:
Barbell Smash: Achilles, Voodoo Floss-Knees/Bows
Ovhd Band Distraction
Snatch TWOD Prep and Warm-Up Sets

WOD:
Snatch 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
Power Clean-Power Jerk 2@50%, 2@60%, 2@65%, 2@70%, 2@70%
Stop Snatch Deadlift (knee, mid-thigh) 4x 3Reps@80%
On The Min. for 4x Power Snatch-2 Overhead Squats @80% (OHS 1RM)

Post:
Trigger Point

Matt:
Snatch-38kg-46kg-52kg-54kg-58kg-54kg
Pcl-Pjk-52kg-62kg-68kg-74kg-74kg
St Sn DL-54kg across
PSnatch-OHS-66kg

New Bar 2,20m 12kg not olympic but better than old one, picked it up at the Arnold yesterday.  The bar in the pic is going for R$5,000, a little out of my price range.
7th set of Snatch 2@85%-54kg

Thursday, April 25, 2013

Bent Bar WORK

Pre:
MWOD: Groin/Overhead Position
Snatch technique and warm-up sets

WOD:
Snatch from Hang:
5@50%
5@60%
3@70%
1@75%
3@70%
5@60%
5@50%
Rest long and strong

Post:
MWOD: Shoulder/Bottom Pos.

Matt: 32,3kg-44,3kg-48,3kg-44,3kg-38,3kg-32,3kg






Wednesday, April 24, 2013

RIP Bar

Pre:
MWOD:Band distraction Ankle and Shoulder
Static Stretching and Clean Technique
Warm-Ups of clean

Weight Lifting:
Clean
2@60% -2@70% -2@75% -2@80% -2@85% -1@90% -2@85%
rest weightlifter style

Conditioning:
3 Rounds For Time
10 Pull-Ups (Deadhang/Ledge)
10 Push-Press @48,3kg
100 Double Unders

Post:
MWOD Hip/shoulder (stretch)

Matt:
Clean: 64,3kg-76,3kg-82,3kg-86,4kg-92,3kg-98,3kg-92,3kgF1 (The last set is the video, the bar bent when it hit my quads, not cool b/c now I need a new bar!!! smh RIP Bar!!!)
Cond: 9:30





Tuesday, April 23, 2013

Quick Con



Pre:
10 Burpees
10 Pistol w/ Hollow Rock
10 Inverted Hollow Tucks
Pose Drill
10 Snatch High Pull
10 Sots Press
Couch Stretch

WOD:
For 10 min.
Even min. 21 KB Swings @24kg
Odd min. 7 Handstand Push-Ups

Post:
Wall Split (stretch), World's best stretch

Monday, April 22, 2013

Pulling Percentages

Pre:
Voodoo Floss: Ankle/Knee (belowand above)
MWOD Ovhd Pos./Bottom Pos.
TWOD Quad Snatch Stretch
Warm-Up sets

WOD:
3 Snatch-3 Overhead Squat @50%
2 Snatch-2 Overhead Squat @60%
2 Snatch-2 Overhead Squat @65%
2 Snatch-2 Overhead Squat @70%
rest like a weightlifter

3 Snatch High Pull @80%
2 Snatch High Pull @85%
3 Snatch High Pull @80%
3 Snatch High Pull @80%
rest like a weightlifter

On the Minute for 6 minutes:
Front Squat 6x 2Reps @85% 1 RM

Post:
Shoulder MWOD

Matt:
Sn.-OHS 34,3kg-40,3kg-44,3kg-48,3kg
Sn. High Pull-54,3kg-58,3kg-54,3kg-54,3kg(Movie)
Front Squat 96,3kg (power clean before each)

Need to keep a better back angle on these...but this is the exercise in case you were wondering what a Snatch High Pull is