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


video
video






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!!

video
video
video
video
video
video


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

video
video

Grande Du @80kg Snatch

video

Some misses.....

video video

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


video

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
video
video

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

video video

Start of Ring Rows

video video

Start of Ring Push-Ups
video

video


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

video


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

video

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)


video

video

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