Sunday, December 9, 2012

Monday 12.10.12

Derek M.

1. OTM x 20
Odd:  3 Power Snatch
Even:  6 Front Squats - from the ground, no racks
Set up two bars.  Weights do not need to be across.

2.  GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness...
A.  Handstand Push ups
OTM x 20
Odd: 5 HSPU - rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20
Odd: 6 Push Press
Even:  200m Run or 200m Row

39 comments:

  1. 1.
    Odd: 115x2, 135x2, 155x2, 165x2, 175x2
    Even: 135x3, 155x2, 165x2, 185x2, 205x1

    2.
    Side to side wall walks: 4m/2m/4m/4m/3m/3m/4m/1m/2m/4m
    200 m run

    Using HSW progressions, used a wall 4m long.

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  2. My knees are so sore from the box jumps i did on thursday! i wa proud because that was the highest i have ever rebounded...might not have been the smartest idea to do it on a cement garage floor in 3 year old converse!

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  3. Odd: First round 135 / then 110 across
    Even: First round 198 / then 154 across

    Handstandwalk and row later!

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  4. A. Split snatches (trying to work technique on these to save my shoulder. New mvmt for me): 135#-165#; front squats-185-205# (20mins)
    Rest 10-15 mins
    B. 3 Kipping Hspu,hold handstand until :30 (hspus took about :06); 200m run (200's were all around :40-:42). (20mins)

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  5. 1. OTM x 20
    - Odd = Power Snatch - 145 x 5 / 165 x 5
    - Even = Front Squat - 185 across
    2. Goats OTM x 20
    - B. HSW = Made it through 9 of the 10 HSW the full length,
    dropped about a meter short on number 8.
    Rows= Finished all the rows around the 40 second mark.

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  6. 1. PS- 135 across FS- 198 across

    2. A

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  7. 1. PS - 165, FS - 225.....ended up dnf'ing this after 10 mins because my lower back was so tight from the FRs. Had to just roll out. Anyone else have that problem?

    2. B - getting better at hs walks, but still pretty at 'em.

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    Replies
    1. Mine does that too. Specially in the bottom of the squat when my hips are back. Trainer says my hips have shifted.

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    2. check hips & hamstrings for tightness but mostly make sure ur keeping your midline stable throughout the whole movement ... if u tend to drop straight down - oly style... make sure u are not bottoming out and losing core stability

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    3. My lower back was killing me. Worst part of the workout. I may be doing what Cherly was describing. I usually drop ass to grass on front squats because that is how I clean. Glad to know I'm not the only one

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  8. Odd 155 across
    Even 225 across ouchh

    Hspu n run

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  9. OTM x 20
    Odd - Front Squat, 185 across
    Even - Squat snatch, 125 across

    Goat work, OTM x 20
    Odd - 200m run
    Even - 4 kipping HSPU across, elevated on 3 plates

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  10. 150 PS
    175 FS

    155 Push Press
    200m run. This felt good, I can go 10 pounds more next time

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  11. 1) 165, odd
    215, even
    2) HSPU W/ 45 deficit, odd
    Air dyne, even

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  12. 135x5, 145x5 PS (it was hard to gauge what weight i should do on this wod could of done a touch more)
    155x4,165x2,175x2,185x1 FS
    10m hanstand walks Felt good (twice made 10 m unbroken)on avg 2-3 tries
    200m run hurt today

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  13. 1. 155,165 PS
    225 fs
    Goat
    PP 135

    Thanks Ben for this programming. I have my first oly lifting competition on Saturday, I'm no where near the where I should be, but does anyone have any tips? Anything would help. Thanks

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    Replies
    1. You have put in the time and effort. When it comes to comp let your "BULL DOG" come out!! Rely on what you know and GO for it!

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  14. 1. Power snatch 155 across (touch and go)
    Front squat 185# x 5, 200# x 5
    2. Push press and rows
    155# across

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    Replies
    1. Rows:
      37.2
      38.6
      40.2
      42.3
      42.4
      42.8
      42.0
      41.4
      40.4
      38.8

      Pushes everything super hard today. Mentally better today for sure!! Beating!! Yezzzirrrr!!!

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  15. 1. PS-135,145...FS-185 across
    2. Deficit hspu strict for a half the rounds and then mix of strict and kipping & runs

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  16. 1. Did 135# power snatch, and 205 front squat for minutes 1-10, then went to 155# PS and 225 front squat.
    2. Did deficit HSPU and row. Felt good.

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  17. 1. 135-165*2, 155-185*2, 165-195*2 all touch and go...175-205*2, 165-185*1, 155-165*1.

    2. HSPU walks with runs. Walks unbroken except 3 and all runs 35s or less.

    Felt good today. Hopefully I'm getting out of my slump and getting my "Swaver" back. A buddy of mine says its a mix of 'swag' and 'flavor'.

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    Replies
    1. Then wouldn't be "swavor"??? C'mon man!!! Lol

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  18. 1. 165 snatch
    2. 185fs
    3. PP@ 155# with run
    I felt fast today. Ricky bobby fast. If I had a nickname for the day, it would probably sound like, Conor "Steve lighting McQueen" Murphy.

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  19. M/5'9 140# 14 yrs old

    Snatch: 75#
    Front squat: 115#

    Push press and row:
    85# 175 meter row

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  20. 1-135- 185 for both

    2-hspu with 45 lb plate and 200 m run

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  21. 135 snatch across x 10
    front squat 155x5,165x4, 185x1
    Goat work
    HSPU & 200m run

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  22. 1. Snatches- 135. 145x2 155x3. 165. 175. 185. 200. *touchNgo on all snatches
    Front Squats- 165x3. 175x3. 185. 200. 225x2

    2. HSPU & 200 m Row unbroken on HSPU

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  23. 1. 3 power snatch100x 4 105x4 110x4
    6 front squats-145x5 155x4 165x2
    I realize this is like 23 min but it felt good at 110 and wanted to hit a few sets at 165 on squats !
    2. OTM x 20 min- this was a disaster! ended up doin hs walking and rowing - way worse than running cuz it eats up more time! I struggled with this so ended up doing half distance and 150 m but kept consistent
    feelin good! knees still sore but felt fine once I warmed up

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  24. 1.135 snatch
    155 squat x2, 135 squat x 8.
    I should have gone lighter as I had a break on a few runs.

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  25. 115 snatch across, 155 FS across
    HSPU, running

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  26. Got back from traveling today, only able to do the snatches and handstand pushups. Didn't go as well as last week but I think they will come together.

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  27. 1. Snatches 135x3 sets 155 x7 sets
    FSquats 155x3 sets 175x7sets
    2. Hspu and running. Tried to do elevated bit only go thru first two sets and.crushed.me the rest of the way. My runs we pretty slow...

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  28. Snatches 155x5, 145x5
    Front squat 185x10

    3 Elevated HSPUs and 200m rows
    Should re-read the options again

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  29. snatch: tng 145 first 5 tng 155 last 5
    fs: 145 first 5 / 155 last 5

    shoulder touch / 200 m row

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  30. 1) PSnatch - 135, 145, 155, 160, 165, 160, 155, 155, 160, 160
    FS - 185, 195, 205, 215, 205, 205, 205, 215, 215, 225

    2) 10m Handstand, 200 m Row. - done.

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  31. 1) PSnatch - 135, 145, 155, 160, 165, 160, 155, 155, 160, 160
    FS - 185, 195, 205, 215, 205, 205, 205, 215, 215, 225

    2) 10m Handstand, 200 m Row. - done.

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  32. This comment has been removed by the author.

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  33. 1. PS- 115-135-155-across all touch and go.
    2. FS- 155-155-185-across
    Goat Work not done had to teach class

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