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.

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

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

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

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

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

Bread PR

FYI this was 20/4/13

Pre:
Shoulder and Ankle MWOD
Technique and Positions
Warm-Up Sets Snatch

WOD:
Snatch 2(60%)-2(70%)-2(80%)-1(90%)
Power Clean-Power Jerk 3(50%)-2(60%)-2(65%)-2(70%)
Find 1 RM Power Clean-Front Squat

Post:
3x5 Wtd. Pull-Ups @15lbs

Matt:
Snatch-38,3kg-46,3kg-52,3kg-58,3kg
Power Clean-PJerk-62,3kg-66,3kg-72,3kg
1rm Power Clean-Front Squat- 106,3kg (Below)

Speed Power Cleans

Pre:
10 min. Smash and Stretch
10 min. Position and Technique for Power Clean
Warm-up Sets of Power Clean

WOD:
Power Clean 2(50%)-2(60%)2-(65%)-2(70%)-2(70%)
Rest only 60 seconds in between sets
Clean Deadlift 3(80%)-3(85%)-2(90%)-2(90%)
rest as needed (at least 2-3 min.)
Shoulder Press 4-4-4-4 (Heavy)
rest as needed (at least 2-3 min.)
40 Turkish Get-Ups @24kg
anyway you want, not for time.

Post:
10 min. Smash and Stretch

Matt:
P-Clean-52,3kg-64,3kg-68,3kg-74,3kg-74,3kg
CL-Deadlift-82kg-86kg-92kg-92kg
Press-64,3kg-64,3kg-64,3kg(F3)-62,3kg

Power Clean x2 Last Set (70%) 

Fire In Tha Hole

Pre:
Warm-UP: 10 min. Stretches (Hips/Shoulders from Max Mobility or MWOD) then some technique work: 3 Position, Snatch High Pulls, Presses from the Bottom and working sets

WOD:
Snatch From Hang 3(50%)-3(60%)-3(70%)-3(80%)-3(85%)
Snatch High Pull From Hang 4x 3Reps @90%
Overhead Squat 5-3-1 (Climbing/Heavy)

Post:
Couch Stretch that shit

Matt:
Snatch fr. Hang-32,3kg-38,3kg-44,3kg-52,3kg-54,3kg
Snatch High Pull fr. Hang-62,3kg
OHS-66,3kg-76,3kg-82,3kg

Last Set Snatch from Hang @54,3kg
little dark my bad

La-Go-At-It

Pre:
Shoulder MWOD
Muscle-Up Progressions
Thruster/ Muscle-Up Practice

WOD:
For 10 min.
Even Min.-5 Muscle-Ups (Ring)
Odd Min.-10 Thrusters (around 95lbs Concrete Barbell in Lagoa)
then...
L-Sits 3x 10 sec.

Post:
Shoulder and Hamstring stretches w/ Band Resistance
20 min. Bike Ride home

C+J Monday

Pre:
15 min. MOB and Drills

WOD:
5x 2 Cleans (Full) and 1 Jerk
60%-70%-75%-80%-80%
3-3-3-2-2 Hang Snatch
50%-60%-65%-70%-70%

Courtesy of Faction Strength and Conditioning

Post:
MWOD (Ankles)

Matt:
Cleans and Jerk-62,3kg-70,3kg-76,3kg-80,3kg-80,3kg
Hang Snatch-32,3kg-38,3kg-42,3kg-46,3kg-46,3kg

Upper Swole

MWODS before and after kids...be sure to smash something as well

12/4- Any way you want 50 Deadhang Pull-Ups, I did 10x5 reps

12/5- 3-3-3-3-3-3 Hang Snatch (technique weight/moderate)
then... any way you want 50 Strict Handstand Push-Ups, I did 10x5 reps

Matt: HSnatch-38,3kg-38,3kg-42,3kg-42,3kg-46,3kg-46,3kg

Snatch

10 min. Snatch Technique and Prep
10 min. to do...3 sets of this Complex:
3 Snatch Grip Push Press-3 Overhead Squats
10 min. MWOD. Hips

Matt:
62,3kg-66,3kg-70,3kg

Deload..UNLOAD!!

MWODs and Good Prep always before and after!!

09/4
30 minutes as many sets possible:
 2 Reps Hang Snatch and 3 Reps Snatch 3 Pause Deadlift
Rest as needed, alternate the two, Snatch Deadlift always heavier
Load was determined by form....weight climbing.
End Weights:
Hang Snatch: 50,3kg
Sn. DL:56,3 kg

10/04
8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off KB Sumo Deadlift High Pull @24kg (Matt-13)
20 sec on 10 sec. off Double Unders (Matt-24)

5-3-1 Weighted Pull-Ups(ledge) 10kg-15kg-30kg
5-3-1 Shoulder Press 54,3kg-64,3kg-70,3kg


8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off Forward Roll (Matt-4)
20 sec on 10 sec. off V-Up (Matt-7)

Front Squat Fight For The Finish 2

Pre:
Clean Quad Stretch Complex (TechniqueWod)
Rack Position MWOD
Warm-Ups for Front Squats

WOD:
On the minute for 10 minutes:
5 Front Squats @74,3kg

Post:
2 Sets Max Hollow Rocks rest as needed-(30,24)

Matt: Way easier than last time

13.5

Prep...
"13.5"
4 min. AMRAP
15 Thrusters @100lbs
15 Chest to Bar Pull-Ups
Post...
Matt-56 Reps
:(

Crunch Lunch

Pre:
MWOD Hip Flexor Smash/Ham Smash/Voodoo Floss Achilles
Snatch High Pulls/Snatch Drops

WOD:
1. 20 min. to find 1RM of this Complex ( Hang Snatch to Snatch to 2 Overhead Squats)*
2. 5x1 Snatch Balance w/ weight found above
3. 3x1 Snatch Press to Overhead Squat

Post:
For 10 min: 1 min. on 1 min. off Farmer's Walk (20kg plate each hand)


1. 54,3kg
2. 54,3-54,3-54,3-F-48,3
3. 68,3kg-74,3kg-78,3kg

*Avoiding Power Snatch all Snatches end in the hole!!

Stable and Able

Pre:
"The Stick" Traps/Achilles
Leg Swings 20 Reps (Forward,Back,Side)
Bridge-Ups 15 Reps
Wrist Prep (Negative Push-Ups slow w/ hands flipped upside down/clockwise)

WOD:
6 Sets of Turkish Get-Ups @challenging weight
(3 Reps Left side-then 3 Reps Right side or vice-versa)
Rest as needed in between sets not hands.

after...
21-15-9
Handstand Push-Ups
KB Swings
(do some technique work on these exercises before the WOD of course)

Post:
For 10 min.
Even minutes-work on split
Odd minutes-sit in bottom of a squat

Matt: TGU-24kg, 5:10

Catch-Up

Had a flu over the weekend, but this went well...

Pre:
10 min. MWOD Shoulders (band), Barbell Smash achilles
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
4 sets: 1xHang Snatch (squat)-3x Squat Balance (Warm-Up/Light-Moderate Sets)

WOD:
Hang Snatch (squat) 3-3-3 (75-80% 1 RM)
Hang Clean (squat) 3-3-3 (75-80% 1 RM)
Front Squat 5-5-5 Heavy

Long rests in between sets :)

Post:
10 min. MWOD Super Couch (band), Quad Barbell Smash

Matt:
HSnatch 50,3kg-52,3kg(F2)-52,3kg
HClean 74,3kg-74,3kg-74,3kg *
FSquat 96,3kg-96,3kg-96,3kg