Wednesday, October 3, 2012

Monday 10.8.12


1.  Snatch Balance
work up to a heavy single

2.  Snatch 
5x1 Heavy - Not max efforts. Heavy, moderate and light weights are described in the FAQ page. 
3x2 Moderate

3.  "Short Fat Nancy"
3 RFT:
400m Run
15 OHS, 135/95

Video and review your lifts.  Coach's Eye is an awesome app.

39 comments:

  1. Suggested rest here between sets? Will 60 seconds suffice?

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    Replies
    1. Taylor, at least 2 minutes. This is about technique and strength

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    2. Taylor, at least 2 minutes. This is about technique and strength

      Delete
  2. Coach's Eye is good, but Kinovea is better and free. A little tricky to learn to use, but worth the effort. http://www.kinovea.org/

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  3. Coach's Eye is good, but Kinovea is better and free. A little tricky to learn to use, but worth the effort. http://www.kinovea.org/

    ReplyDelete
  4. I Have been using ubersense app to video lifts. Pretty good also.

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  5. 1. 115#
    2 a. 90#
    b. 85#
    3. @85# 16:01

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  6. 1) 170#
    2)5x1@ 145#
    3x2@ 115#
    3)12:41 First 12 OHS I used 135# then dropped to 115#.. I wasnt getting low enough with rxd

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  7. 1. 225
    2. 205x5
    3. 185x3x2
    4. 8:02 - took wast on the runs.

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  8. Snatches at 135
    Snatch Balance at 45
    Short Fat Nancy - 12:50 (this was a mobility WOD for me)

    I will be keeping all OHS position movements light until my mobility is great. I am committing at least 30 minutes a day to mobility starting today.

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  9. 1-
    205
    2-
    5 @ 160
    3x2 @ 140
    3-
    14.47
    ohs crushed me

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  10. 1. 135#
    2. 115,125x2,135x2 - 115x3x2
    3. 19:05, 20 reps @135 then 25@115
    OHS crushed me, but I felt out of it anyways today. Didn't get much sleep this weekend bc of a buddy's bachelor party.

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  11. Fought the urge to go super heavy and followed the FAQs staying within percentages! For the record, this is the most diligent I have been about doing that!Thanks Ben!

    1.135/140/145/150 155 felt solid
    2.115/120/125/125/125 felt consistent but slow under the bar so stopped
    3. Knowing I can consistently do fat nancy unbroken, and knowing my goal is to move heavier weight faster, i scaled up to 105. Hope that was a good call ben. Let me know if not. time was 7:57

    Overall felt good today.

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  12. snatch balance 225# (could of done more i believe, shy on time)
    175# 5X1
    155# 3X2
    9:55 RXed
    felt good need to work on speed under bar, really seeing some changes Thanks Ben and team

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  13. 1. 225
    2. 185x5x1, 155x3x2
    3. 8:35

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  14. Not the best of snatch days. Footwork was off - but a bad day of snatch is better than a good day doing most anything else. Work up to 205 on Snatch Balance and Heavy today was 175lb. Backed down to 135lb for Moderate to work on my issues!

    7:10 on Met Con as Rxed

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  15. 1. Snatch balance-135#?
    2. 5×1-125#
    3. 3×2-115#
    4. Short heavy nancy-10:25 at 125# (3 rounds)

    Yesterday BAA half marathon-1:36 (2 minute pr)

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  16. 1. 215
    2. 185 missed 2nd attempt
    3. 155
    4. 9:24

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  17. 1. 145! (I have never snatch balanced before so I'm happy!)
    2. 5@ 115
    3. 3x2 @ 100 -these we're bad...
    4. 15:23 rx - OHS is a huge goat so I am happy!!!

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  18. Wow bad day. Regular gym was closed, went to a different gym that only had metal plates. Not cool.
    1. #95, lost it on #105, made a huge scene in the globo gym, stopped there. Also pulled my neck on that rep? Weird.
    2. 5@#85
    3. #75
    4. 12:44 @ #85

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  19. 1. 83, strict no heave
    2. 5x1 (93,93,93,93,98)
    3x2 (78,83,88)
    3. 12:05, 75#

    14 weeks pregnant. I feel like a slug.

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  20. 1. Worked up to 205 (snatch PR) and decided that was enough as I haven't ever gone heavy in snatch balance.
    2. 185 (f), 185 (f), 175, 175, 175. Competed in Garage Games Saturday, shoulders just couldn't lock out on 185 for some reason.
    3. 150x3x2
    4. 11:06 RX... OHS were brutal!

    Thanks for your help and this blog Ben!

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  21. 1. shoulder is a mess, could only do 115
    2. failed 175x3
    3. 145 3x2
    4. 13:35 rx stopped to talk to landlord 1-2min
    my running is atrocious!
    VERY BAD DAY!

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  22. 1) 235
    2) 185 across, a few misses but completed 5 singles. This is a 30lb PR for my 1 rep, my flexibility is so crappy I have never been able to land a full snatch (power snatch is 205)
    3) 155
    4) 11.04 flexibility caught up on the ohs

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  23. 1. Snatch Balance- 245#..not really too heavy but didn't want to over do it like I tend too.
    2. 5x1 @ 180#
    3. 3x2 @ 160#
    4. "Short Fat Nancy" = 7:15 RX'd...OHS were unbroken. Not being able to consistently pump them out slowed me down a bit.

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  24. 1. Snatch Balance - 265#...not a max effort
    2. 5x1 @ 195#
    3. 3x2 @ 175#
    4. "Short Fat Nancy": 7.05

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  25. 1. Snatch Balance - 175#
    2. 5x1 @ 140#
    3. 3x2 @ 120#
    4. "Short chubby Nancy" 115#: 14:09

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  26. Mon

    Snatch balance (find heavy single)

    250lb (failed at 260)

    Snatch 5x1 95%

    205-1-1-1-1-1

    Snatch 3x2 80%

    170-2-2-2

    "Short fat nancy"
    400m run
    15 OHS 135#

    9:30

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  27. 1. 5x1 @ 143
    2. 3x2 @ 110

    short fat nancy: 10:30
    (26x15m sprints to reach 400m)

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  28. 105 Snatch (barely)
    85 5x1
    skipped 3x2
    13:42 with 85#

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  29. 1. Snatch balance (heaving)- 225#
    2. 195/195/205 fail/195/195
    3x2 @ 175
    3. WOD 7:58 as Rx

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  30. S. Balance - 235
    5x1 Sn - 205 across
    3x2 Sn - 185 across
    SFN - 10:21

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  31. SB - 185# (195F, 205F)
    5x1 - 175-175-175-165-165 (Tried for 180 and 170, missed)
    3x2 - 155 across
    SFN - 13:56 Rx

    One of them training days. Also coming from a throwdown, still getting my mind right.

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  32. 1). 205
    2). 185
    165
    3). 9:39 as RX'D

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