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


video

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.