Wed 7-21-12

Banded Hams

2-3 minute Banded Scarecrow

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2 Rnds:

15 Ring Rows

15 HR Push Ups

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SKILL-BASED Warm-Up

3 Sets:

30s D/U Practice

15 V-Ups

12 Push Press (115#)

10 Pull Ups (fast & efficient)

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Back Squat

E3M x 5 (15m)

6 @ 65%

4 @ 75%

2 @ 85%

1-2 @ 90%

1 @ 95%

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Max UB Reps @ 83%

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3 Sets for Time:

20 Cal Row (15)

15 Burpees over Erg

60 D/U

15 TTB

20 Cal Bike (15)

3m REST b/t Sets

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E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21

Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41

tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49

5:37 (53.3 / 1:30)

13:50 (46 / 1:26)

22:38 (59 / 1:17)

This week...July 21

Monday - 7.19

Mobilize

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SNATCH PRIMER

E2M x 3 (6):

5 x Sotts Press (2111)

into...

E2M x 3 (6):

1 Snatch-Grip Push Press + 2 OHS

ZW ~ 45-55-60

Moon ~ 20-25-30

tb ~ 45-55-60

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HANG SNATCH + SNATCH

E2M x 8 (16m):

1 Hang Snatch + 1 Snatch

build from 70%

ZW ~ 150-155-160-165-170-175-180-185

Moon ~ 55-60-60-65-65-70-70-75

tb ~150-155-160-165-170-175-175-175

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METCON 

Every 90s x 3sets (18m):

1 = 5-7 Supine C2B (Chins)

2 = 20 Wall Ball (work for UB)

3 = 15 Push Ups (1011)

4 = 12-15 x Ab Wheel Roller

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Tuesday - 7.20.21

Mobilize

2sets:

30s Monster Walk FWD

30s Monster Walk BCKWD

30s Monster Walk Left

30s Monster Walk Right

30s X-Planks

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SKILL-BASED MOVEMENT PRIMER

E3M x 3 (9m):

10 Cal Row

4 Burpee DL

8 DB Front Rack Squats

ZW ~ 58s / 57s / 51s (50's)

Moon ~ ?? / ?? / ??

tb ~1:18 / 1:14 / 1:02 (50's)

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TEMPO FRONT SQUAT

E2M x 6 (12m):

Build to a 1RM Tempo FS (32x1)

into...

E2M x 3 (6m)

2 x Tempo FS

90% - 85% - 80% of today's 1RM

ZW ~ 225-255-275-295-315-345 / 315-295-275

Moon ~ 110-120-130-140-150-160 / 145-135-130

tb ~ 225-245-255-265-295-280 / 250-235-225

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CLEAN COMPLEX

E2M x 3:

2 Clean Lift-Offs + Pwr Clean (70-75%)

E2M x 3:

1 CLO + Clean (75-80%)

E2M x 3:

Clean (80-85%)

ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier

Moon ~ 100-105-110 / 115-120-125 / ???

tb ~ 155-185-185 / 190-195-205 / 205-215-225

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FOURTY-FIVE

For Time:

45 Cal Row

45 S2O*

45 Deadlift*

ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)

Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)

tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15) 

Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

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TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

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METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

4-in-a-Row

Due to leaving town early, we got in an A-typical Thursday WOD...

Well...it was Fridays workout done a day early!!!

So Friday, REST DAY...

Warm-Up

45s Over Shoulder BB Hold (ea side)

2 sets:

30s Arm Circles

30s Bear Crawl w/ wrist stretch

30s Prone Plank

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2 Sets:

Inclined Y-T-W's x 5 ea

10 Scap Push Ups

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2m Run

60s Rest

2m AMRAP

6 DB Hang Cleans

30 D/U

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SNATCH WARM-UP

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BB CYCLING

3 Sets for TIME:

12 OHS (115#/75#)

9 Hang Snatch

6 Bar-Facing Burpees

90s REST

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CHESTY BOX

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

(50+ = 40/20 for Reps)

Can you improve from 5-28 (HERE)???

Libby ~ 1:00 - 58s - 55s / ???

Z.Wendt ~ 1:00 - 58s - 1:00 (12-6-3 all sets) / 5:53 (25 @ 1:13 / 50@ 3:27)

E.Moon ~ 1:10 - 1:08 - 1:09 (55#) / 6:27 (50 @ 4:15)

tb ~ 1:10 (12+9 UB) - 1:38 (12-9) - 1:29 (12+3-6) / 4:47 [10x4's @ 2:37 / 10@ 3:37 (1:00) / 11-20 @ 4:47 (1:10)]

Slower by 30s on the Pull Ups, but FASTER on BBJO by 30s on 1-10 & 27s on 11-20!!!

3rd

Here we go...

Hamstring Floss w/ Softball

Banded Scarecrow

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SKILL-BASED MOVEMENT WU

3 Sets:

20 Cal Row

1-3 Ring MU*

6 Burpee Box Jump-Overs (30/24)

8-10 C2B Pull Ups* (Fast & Efficient)

*if you don't have one or both of these modify to some form of scaled work on them.

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DEADLIFT

8 @ 55%

6 @ 65-70%

4 @ 75-80%

2 @ 85-90%

1 @ 90-95%

1 @ 95+%

When going after Max or near-max effort, if form is crumbling...stop and move on to next portion of workout. Otherwise...Go for it!!! 

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21-15-12-9 for Time: (Past HERE)

Cal Row

Deadlift (155#/105#)

Moon ~ SBM WU - done / 105-130-145-170-190-210(PR) / 7:43 (105# DL)

Pyan ~ SBM WU - done / DL ?? 

Z.Wendt ~ 3:20 - 3:24 - 3:15 / 245-295-335-385-425-475!! / 6:39 (185# DL)

tb ~ 3:11 - 2:45 - 2:51 / 205-245-295-340-385-405!! / 6:09!! (155# DL)

57s Row / 7-7-4-3s @ 2:00

54s Row / 12-3s @ 3:58 (1:58)

44s Row / 6-6 @ 5:11 (1:13)

40s Row / 9 UB @ 6:09 (58s)

2 in a Row...

Here we go...

Warm-Up

Mobilize the Front Rack...

Then...

2 sets:

30s Lat & Hip Stretch (ea side)

30s Bridge-Up

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5 x Leg Lift (ea leg)

10 x Floor Slides

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8 x Muscle Clean + Front Squat + Shoulder Press

2 x 6 x Propulsion + FS + Push Press

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CLEAN & JERK

Every 2m x 10 (20m);

55%-60-65-70-75-80-85-85+ - 85+ - 85+

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THRUSTER INTERVALS (last done 5.25 - HERE)

Every 3m for 5 (15m):

20/15 Cal Row

6 (8 for ZW) Thrusters (115# / 75#)

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METCON 

For Time:

15 Burpee Pull Ups

150 D/U

15 Burpee Pull Ups

150 D/U

Moon ~ 120# / 2 rnds in

Z.W - ??? / 1:09 / 1:07 / 1:05 / 1:06 / 1:06

tb ~ 135-150-160-175-185-195-205-205-215-215 / Below for Intervals / 9:14

Wrist was killing me for C&J

INTERVALS

1:13 (46.4)

1:10 (48.2)

1:09 (45.7)

1:12 (47.5)

1:06 (43.3)

METCON

15 BPU @ 1:45 

(2:10)

60-60-30 @ 4:20

(4:40)

15 BPU @ 6:45

(7:00)

45-15-15-75 @ 9:14

New Week...

WU

Mobilize Chest and Shoulders

then...

30s Prone Dead Hang

15 x Supine Band Pull Aparts

30s Supine Dead Hang

15 x Band/PVC Pass Thrus

30s Prone DH

5 Prone Walk-Outs

30s Supine DH

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Burgener WU w/ Bar

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SNATCH WORK

Every 90s x 2

2 x Snatch-Grip Push Press + OHS w/ 2s Pause at Bottom

Every 90s x 2

2 x High Hang Snatch (50-65%)

Every 90s x 2

1 x Hang Snatch (65-75%)

Every 90s x 4

1 x Snatch (75-85%)

Every 60s x 6:

1 x Snatch (80-90% - Across... Pick a weight that you are comfortable with, but not sure of)

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AMRAP in 15m:

25 TTB

50' (25' for 50yrs +) HSW*

100' Front-Rack KB Lungewalk (35/20)

Moon ~ did 80# for the 6 then GOT 89# Snatch to finish

ZW ~ 6@ 195# / 2Rnds + 12 TTB (55# KB's)

tb ~ 95-115-125-135-145-155-165-170-175-180-185-185-185-185-185-185 / 2 Rnds + 28 Reps

25 UB / 3-3 / 25'-25' @ 5:07

9-9-7 / 2-2-2 / 25'25' @ 12:30

18-7 / 3