WOD
Press 3x 6-8 Reps: 60kg-8 rep, 63kg-5 reps, 60kg 6 reps
Push-Press 3x 6-8 Reps: 75kg-6 reps, 80kg-5 reps, 75kg-6 reps
later
15 min. handstand practice
Wednesday, April 30, 2014
Tuesday, April 29, 2014
LPO 90
Today I felt like I was 90, so I used the power versions of the left and used a lower %. The planned workout was the same as 21/4 but it wasn't happening.
WOD:
6x 3 Power Snatch- 1 Snatch Push-Press @75% (Psnatch) 65kg
8x 2 Power Clean- 2 Power Jerk @75% 90kg
4-3-4-3-4-3 Snatch High Pull 80kg, 85kg
4-3-2-4-3 Front Squat 100kg-110kg-115kg
4-3-4-3 Deadlift 140kg, 150kg
3x 12 Wtd. Back Ext. @20lbs MB behind head
WOD:
6x 3 Power Snatch- 1 Snatch Push-Press @75% (Psnatch) 65kg
8x 2 Power Clean- 2 Power Jerk @75% 90kg
4-3-4-3-4-3 Snatch High Pull 80kg, 85kg
4-3-2-4-3 Front Squat 100kg-110kg-115kg
4-3-4-3 Deadlift 140kg, 150kg
3x 12 Wtd. Back Ext. @20lbs MB behind head
Monday, April 28, 2014
Elastic Equivalent
WOD:
5x7 Toes to Bar
3x 3 Wtd. Pull-Ups- 2 Bar Muscle-Ups (super set, drop weight after pull-ups) 10kg
3x 3 Wtd Dips @22kg- 8 Clap Push-Ups
MWOD, HS practice and some P-Bar Support throughout
5x7 Toes to Bar
3x 3 Wtd. Pull-Ups- 2 Bar Muscle-Ups (super set, drop weight after pull-ups) 10kg
3x 3 Wtd Dips @22kg- 8 Clap Push-Ups
MWOD, HS practice and some P-Bar Support throughout
Saturday, April 26, 2014
LPO 89 (COMPETITION 205KG TOTAL)
WOD:
3 ATTEMPTS MAX SNATCH 82KG-87KG-90KG
3 ATTEMPTS MAX CLEAN AND JERK 110KG-115KG-120KGX (missed jerk)
Snatch 90kg
C+J 115kg
Total 205kg
3 ATTEMPTS MAX SNATCH 82KG-87KG-90KG
3 ATTEMPTS MAX CLEAN AND JERK 110KG-115KG-120KGX (missed jerk)
Snatch 90kg
C+J 115kg
Total 205kg
Thursday, April 24, 2014
LPO 88
WOD:
Snatch-
1x 3@75%
2x 3@80%
3x 3@85%
3x 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg-75kg-80kg. 4-5 missed @75kg and 80kg not exactly sure
C+J
1x 2-2@75%
1x 2-1@80%
1x 2-1@85%
1x 2-1@90%
1x 1-2 @80%
2x 1-2 @85%
2x 1-1 @90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg-105kg-110kg missed no cleans but 2 jerks, during the 2-1@110kg and the 1-2@105kg.
5x4 Clean Pulls @130kg
5x4 Back Squat @110kg (almost failing on the last set)
4x12 GHD Sit-Ups @20lbs MB
https://www.youtube.com/watch?v=k2OTKJhoOVs
Snatch-
1x 3@75%
2x 3@80%
3x 3@85%
3x 2@90%
65kg-70kg-75kg-80kg-70kg-75kg-80kg-75kg-80kg. 4-5 missed @75kg and 80kg not exactly sure
C+J
1x 2-2@75%
1x 2-1@80%
1x 2-1@85%
1x 2-1@90%
1x 1-2 @80%
2x 1-2 @85%
2x 1-1 @90%
90kg-100kg-105kg-110kg-100kg-105kg-110kg-105kg-110kg missed no cleans but 2 jerks, during the 2-1@110kg and the 1-2@105kg.
5x4 Clean Pulls @130kg
5x4 Back Squat @110kg (almost failing on the last set)
4x12 GHD Sit-Ups @20lbs MB
https://www.youtube.com/watch?v=k2OTKJhoOVs
Tuesday, April 22, 2014
LPO 87
WOD:
Snatch from below knee:
1x 3@75% 65kg
2x 3@80% 70kg
2x 2@85% 75kg
2x 2/1 @90% 78kg
(3@65kg-3@70kg-2@75kg-2@78kg miss both-3@70kg-2@75kg-1@78kg)
Clean from below knee and jerk
1x 2-2@75% 90kg
2x 2-2@80% 100kg
2x 2-2 @85% 105kg
2x 1-2 @90% 110kg
(2-2@90kg, 2-2@100kg, 2-2@105kg 1 Clean only, 1-2 @110kg, 2-2@100kg, 2-2@105kg, 1-2@110kg failed on second jerk)
Snatch High Pull 4-3-4-3-4-3 80kg, 85kg
Front Squat 4-3-2-4-3 100kg, 110kg, 115kg
Deadlift 4-3-4-3 140kg, 150kg
Today was rough
Snatch from below knee:
1x 3@75% 65kg
2x 3@80% 70kg
2x 2@85% 75kg
2x 2/1 @90% 78kg
(3@65kg-3@70kg-2@75kg-2@78kg miss both-3@70kg-2@75kg-1@78kg)
Clean from below knee and jerk
1x 2-2@75% 90kg
2x 2-2@80% 100kg
2x 2-2 @85% 105kg
2x 1-2 @90% 110kg
(2-2@90kg, 2-2@100kg, 2-2@105kg 1 Clean only, 1-2 @110kg, 2-2@100kg, 2-2@105kg, 1-2@110kg failed on second jerk)
Snatch High Pull 4-3-4-3-4-3 80kg, 85kg
Front Squat 4-3-2-4-3 100kg, 110kg, 115kg
Deadlift 4-3-4-3 140kg, 150kg
Today was rough
Monday, April 21, 2014
EASTER WODS
19/4
5x 5 Wtd Ring Pull-Ups @10kg
BMX course trials
https://www.youtube.com/watch?v=MoB2b1DROOs&feature=youtu.be
https://www.youtube.com/watch?v=g2fEBkCuI-k&feature=youtu.be
25 min. Trail Run
20/4
3x 8 1 Arm Shoulder Press @24kg KB
4x 24 Goblet Lunges @24kg
Team for time: 10 reps on other person goes
100 KB SDHP @24kg
100 Burpees
100 V-Ups
100 Lunges each leg BW
18:32 Matt and Luiza
21/4
3x25 Hollow Rocks
3x25 Superman Rocks
15 min. Handstand Practice
5x 5 Wtd Ring Pull-Ups @10kg
BMX course trials
https://www.youtube.com/watch?v=MoB2b1DROOs&feature=youtu.be
https://www.youtube.com/watch?v=g2fEBkCuI-k&feature=youtu.be
25 min. Trail Run
20/4
3x 8 1 Arm Shoulder Press @24kg KB
4x 24 Goblet Lunges @24kg
Team for time: 10 reps on other person goes
100 KB SDHP @24kg
100 Burpees
100 V-Ups
100 Lunges each leg BW
18:32 Matt and Luiza
21/4
3x25 Hollow Rocks
3x25 Superman Rocks
15 min. Handstand Practice
Thursday, April 17, 2014
Tuesday, April 15, 2014
LPO 85
WOD:
1x 3 Power Snatch-1 Overhead Squat @60kg
2x 3 Power Snatch-1 Overhead Squat @65kg
2x 2 Power Snatch-1 Overhead Squat @70kg
2x 1 Power Snatch-1 Overhead Squat @75kg
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)
2x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg
(90kg-90kg-95kg-100kg-105kg-95kg-100kg-105kg)
Snatch High Pulls 4-3-4-3-4-3 80kg-85kg
Front Squat 4-3-2-4-3 @100kg-110kg-115kg-100kg-110kg
Deadlift 4-3-4-3 @140kg-150kg
4x12 GHD Sit-Ups @20lbs MB
Sunday, April 13, 2014
Estagio Sabado
WOD 1
For time:
15 HSPU (10 lbs bumpers and abmat)
30 KB Deadlift @32kg each
10 HSPU
20 KB DL
5 HSPU
10 KB DL
7:25 haha
WOD 2
For Reps:
6x 2 min
50 Double Unders
Max Snatch @65lbs-75lbs-95lbs-115lbs-125lbs-135lbs
Rest 1 min. in between 2 min. intervals
26-21-12-8-10-10
For time:
15 HSPU (10 lbs bumpers and abmat)
30 KB Deadlift @32kg each
10 HSPU
20 KB DL
5 HSPU
10 KB DL
7:25 haha
WOD 2
For Reps:
6x 2 min
50 Double Unders
Max Snatch @65lbs-75lbs-95lbs-115lbs-125lbs-135lbs
Rest 1 min. in between 2 min. intervals
26-21-12-8-10-10
Friday, April 11, 2014
LPO 84
WOD:
1x 3 Power Snatch-1 Snatch Push-Press @60kg
2x 3 Power Snatch-1 Snatch Push-Press @65kg
2x 2 Power Snatch-1 Snatch Push-Press @70kg
2x 1 Power Snatch-1 Snatch Push-Press @75kg https://www.youtube.com/watch?v=QsAlle34XVw
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)
1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg
(90kg-95kg-100kg-105kg-95kg-100kg-105kg)
Snatch High Pulls 4-3-4-3 80kg-85kg
4x4 Front Squat @100kg
Thursday, April 10, 2014
LPO 83
09/4/14- 10 Bar Mus, Fn Around https://www.youtube.com/watch?v=h-RMBfCKaUk
10/4/14
WOD:
Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg
Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg missed 3, school had me a little tired today.
C+J
1x 1 Clean- 2 Jerks@85kg
2x 1 Clean- 2 Jerks@90kg
4x 1 Clean- 2 Jerks@100kg
3x 1 Clean- 2 Jerks@105kg
Order 85kg-90kg-100kg-90kg-100kg-105kg-100kg-105kg-100kg. Missed 3 Jerks, never happens I blame 14.5
Clean Pulls 5x4 @130kg
Back Squat 5x4 @110kg
10/4/14
WOD:
Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg
Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg missed 3, school had me a little tired today.
C+J
1x 1 Clean- 2 Jerks@85kg
2x 1 Clean- 2 Jerks@90kg
4x 1 Clean- 2 Jerks@100kg
3x 1 Clean- 2 Jerks@105kg
Order 85kg-90kg-100kg-90kg-100kg-105kg-100kg-105kg-100kg. Missed 3 Jerks, never happens I blame 14.5
Clean Pulls 5x4 @130kg
Back Squat 5x4 @110kg
Tuesday, April 8, 2014
LPO 82
WOD:
1x 3 Power Snatch-1 Overhead Squat @60kg
2x 3 Power Snatch-1 Overhead Squat @65kg
2x 2 Power Snatch-1 Overhead Squat @70kg
2x 1 Power Snatch-1 Overhead Squat @75kg
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)
1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg
(90kg-95kg-100kg-105kg-95kg-100kg-105kg) Missed first set of Jerks @105kg and 1 @100kg.
Snatch High Pulls 4-3-4-3-4-3 @80kg-85kg
Front Squat 4-3-2-4-3 @100kg-110kg-115kg-100kg-110kg
Deadlift 4-3-4-3 @140kg-150kg
3x 8 GHD Sit-Ups @20lbs MB
1x 3 Power Snatch-1 Overhead Squat @60kg
2x 3 Power Snatch-1 Overhead Squat @65kg
2x 2 Power Snatch-1 Overhead Squat @70kg
2x 1 Power Snatch-1 Overhead Squat @75kg
(60kg-65kg-70kg-75kg-65kg-70kg-75kg)
1x 2 Power Clean-2 Power Jerks @90kg
2x 2 Power Clean-2 Power Jerks @95kg
2x 2 Power Clean-2 Power Jerks @100kg
2x 1 Power Clean-2 Power Jerks @105kg
(90kg-95kg-100kg-105kg-95kg-100kg-105kg) Missed first set of Jerks @105kg and 1 @100kg.
Snatch High Pulls 4-3-4-3-4-3 @80kg-85kg
Front Squat 4-3-2-4-3 @100kg-110kg-115kg-100kg-110kg
Deadlift 4-3-4-3 @140kg-150kg
3x 8 GHD Sit-Ups @20lbs MB
Monday, April 7, 2014
Mitts Monday
WOD:
4x5 L-Pull-Ups
4 Rounds:
45 sec. Toes to Bar
15 sec. rest/ transition
45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition
45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition
T-B: 16-14-10-8
3rd and 4th rds started switching hands on the Farmer's walk to keep the work load up.
4x5 L-Pull-Ups
4 Rounds:
45 sec. Toes to Bar
15 sec. rest/ transition
45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition
45 sec. 1 Arm Farmer's Walk 34kg/75lbs Barbell
15 sec. rest/ transition
T-B: 16-14-10-8
3rd and 4th rds started switching hands on the Farmer's walk to keep the work load up.
Sunday, April 6, 2014
Praia da Joatinga
WOD:
For Quality-
10x 5 Headstand Leg Lifts
10 min. Practice Handstand
Swimming for leisure
For Quality-
10x 5 Headstand Leg Lifts
10 min. Practice Handstand
Swimming for leisure
Friday, April 4, 2014
2 POOD my Pants CF Leblon
WOD:
5X6 Butterfly Pull-Ups (rest 2-3 between sets)
6 min. AMRAP:
10 Ring Dips
20 Jumping Lunges
6 Rounds 3 Dips
6 min. AMRAP:
15 Strict Push-Ups
12 American Swings @32kg
3 Rds 15 push-ups, 11 kbs
5X6 Butterfly Pull-Ups (rest 2-3 between sets)
6 min. AMRAP:
10 Ring Dips
20 Jumping Lunges
6 Rounds 3 Dips
6 min. AMRAP:
15 Strict Push-Ups
12 American Swings @32kg
3 Rds 15 push-ups, 11 kbs
Thursday, April 3, 2014
LPO 81
WOD:
Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg
Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg No misses
Jerk (behind the neck, split) still can't get into rack from 14.5
9x2 3@90kg, 4@95kg, 2@100kg
Back Squat
4x4@110kg, 3x3@120kg
Clean Pulls
5x4@130kg
GHD Sit-Ups
3x20
Snatch
1x 3 @65kg
3x 3 @70kg
4x 3 @75kg
Order 65kg-70kg-75kg-70kg-75kg-70kg-75kg-75kg No misses
Jerk (behind the neck, split) still can't get into rack from 14.5
9x2 3@90kg, 4@95kg, 2@100kg
Back Squat
4x4@110kg, 3x3@120kg
Clean Pulls
5x4@130kg
GHD Sit-Ups
3x20
Tuesday, April 1, 2014
LPO 80
31/3
WOD:
4x10 Toes to Bar- 10 Ring Push-Ups (tried to pump some blood into my stiff triceps, thanks a lot 14.5.
10 min. practice Handstand
1/4
WOD:
1x3 Power Snatch-1 Overhead Squat@60kg
2x3 Power Snatch-1 Overhead Squat@65kg
2x2 Power Snatch-1 Overhead Squat@70kg
2x1 Power Snatch-1 Overhead Squat@75kg
Skipped Cleans b/c I can't get into a rack position, thanks a lot 14.5
Snatch High Pull 4-3-2-4-3-2-4 @80kg-85kg-90kg-80kg-85kg-90kg-80kg
Back Squat 4-4-3-4-3 @100kg-110kg-120kg-110kg-120kg
Deadlift 4-3-4-3-2 @140kg-150kg-150kg-160kg-185kg (it felt good so I went for it)
2x3 Power Snatch-1 Overhead Squat@65kg
2x2 Power Snatch-1 Overhead Squat@70kg
2x1 Power Snatch-1 Overhead Squat@75kg
Skipped Cleans b/c I can't get into a rack position, thanks a lot 14.5
Snatch High Pull 4-3-2-4-3-2-4 @80kg-85kg-90kg-80kg-85kg-90kg-80kg
Back Squat 4-4-3-4-3 @100kg-110kg-120kg-110kg-120kg
Deadlift 4-3-4-3-2 @140kg-150kg-150kg-160kg-185kg (it felt good so I went for it)
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