Sunday, December 30, 2012

Monday 12.31.12


Rap.

1.  Snatch Complex
1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat
3 RM
10RM

3.  4 RFT:
10 Squat Snatch, 115/80
15 TTB

4.  GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness...
A.  Handstand Push ups
OTM x 14
5 HSPU - rings, elevated, kipping or strict

B.  Handstand Walking
OTM x 14
10M Handstand Walk

C.  Overhead Strength
OTM x 14
6 Push Press

Posted by at

26 comments:

  1. DannyBostwickDecember 30, 2012 at 3:21 PM

    Quick question, for the 3RM & 10RM FS.

    Generally how many sets should we use for warm up sets, is that just over thinking it? Usually for a 3RM I usually hit about 4-6 warm up sets until i hit my work set. Just wanted to ask and see if it matters.

    Also, any particular theory with doing a 3rm and a 10rm in the same day? Seems like a large jump as far as weight goes.

    Just curiosity coming out! Cheers guys!

    ReplyDelete
    Replies
    1. Cheryl NassoDecember 30, 2012 at 4:56 PM

      hey! not a science by any means but I tend to use my warn up sets to help me figure out where I want to before my 10 rep ...typically I hit about the same amount of warm ups for my 3 reps as u do... then I hobby how the warn up felt to delors my bar to appropriate weight... make sense?

      Delete
    2. DannyBostwickDecember 31, 2012 at 4:32 AM

      Yeah, that's perfect! I imagine asking that question is just over thinking it. Just trying to be efficient!

      Delete
  2. TadpoleDecember 31, 2012 at 1:53 AM

    1. 185#, PR

    2. 305/275#, PR

    3. 11:51

    4. HSPU....60 reps.
    8x5, 5x3, 1x5

    ReplyDelete
  3. Rudy KDecember 31, 2012 at 7:42 AM

    1. 80kg, failed at 87kg, felt good just a miss out front
    2. 3rm-130kg, 10rm-110kg
    3. 10:32
    4: hspu strict

    ReplyDelete
  4. UnknownDecember 31, 2012 at 8:08 AM

    1 150# Power snatch is holding this from going any higher
    2 260/205# PR
    3 8:42
    4 will get to it later in the day, I was spent

    ReplyDelete
  5. UnknownDecember 31, 2012 at 9:23 AM

    1) 155
    2) 315, 295
    3) 9:03
    4) HSPU on 25's

    ReplyDelete
  6. THDecember 31, 2012 at 10:34 AM

    1) 195
    2) 315, 265
    3) 8:51- humbling
    4) later today

    ReplyDelete
  7. Joey G(Northeast)December 31, 2012 at 11:04 AM

    Snatch Complex-135#
    Front Squat-275/185#
    Snatch/T2B-13:51
    GOAT-Handstand Walk OTM x 14

    ReplyDelete
  8. UnknownDecember 31, 2012 at 11:24 AM

    175 snatch complex
    275 and 205
    8:41
    Push Press 145 (9 rounds), 135 (2 rounds), 115 (3 rounds)

    ReplyDelete
  9. Bubba HagoodDecember 31, 2012 at 1:15 PM

    1. Complex: 135 Pr touch and go
    2. 3Rm FS 275 (pr) 10 Rm FS 235 Pr
    3. 12:25 Rx. Psyched to get the majority of the squat snatches with a narrow stance - it clicked today.
    4. Skipped arms smoked

    ReplyDelete
  10. JRDecember 31, 2012 at 1:28 PM

    160, 170 power sn + hang sq sn+ (failed sq sn)
    275, 225
    11:15
    7 min otm hs walks
    7 min hspu otm

    ReplyDelete
  11. JRDecember 31, 2012 at 1:35 PM

    Shoulders smoked!!

    ReplyDelete
  12. PeachDecember 31, 2012 at 1:36 PM

    185
    275
    225
    6:03 felt awesome
    Fell apart during hspu couldn't finish

    ReplyDelete
  13. UnknownDecember 31, 2012 at 2:23 PM

    1. 135, just missed 145 from the ground.I did well with it from the hang. I have widened my grip which Is helping me get the bar in the correct overhead position.
    2. 255 (I had 10-15 more)
    205
    3. 15:52 I would love to complain,but I only missed about 6 reps of the snatch . t2b's were pretty
    4. pushpress 115*8, 125*6.

    ReplyDelete
  14. Taylor DomengeauxDecember 31, 2012 at 2:42 PM

    M / 5'8 / 165

    1. 195#, 200# failed on full squat snatch
    2. 3rm= 275, 300(f)
    10rm= 245#
    3. 6:24 RXd
    4. Push press

    ReplyDelete
    Replies
    1. Taylor DomengeauxDecember 31, 2012 at 3:39 PM

      Pretty pumped about getting the power snatch and hang squat snatch at 200#!

      Delete
  15. UnknownDecember 31, 2012 at 3:44 PM

    1. 205. Felt super steady in the catch today. Big time improvement in my snatch since I started this program along with the coach B snatch practice.
    2. 335 - 3rm 305- 10rm
    3. 6:09 Rx didn't miss one the squat snatch really steady and consistent in the catch.
    4. HSPU unbroken/strict

    ReplyDelete
  16. AnonymousDecember 31, 2012 at 4:06 PM

    1. 185#
    2. 285 3rm, 260# 10rm pr
    3. 9:31- t2b need lots of work.
    4. Hs elevated - did 2 minutes with 45# plate. Shoulder started to hurt, switch to Hs walks at 10m and didn't break once. Stoked about that. Felt good after a poor performance in the MetCon

    ReplyDelete
  17. UnknownDecember 31, 2012 at 5:31 PM

    1. 200#. PRd Power snatch when I got 205# but then dropped on the hang squat snatch.

    2. 3RM: 275#, just missed 300#.
    10RM: 245#

    3. 9:59. Pathetic but expected after the food I have eaten the last couple days.TTB need work as well.

    4. Ring HSPU: 1-7:2reps, 8-14:3reps

    ReplyDelete
  18. DominicDecember 31, 2012 at 5:52 PM

    175
    345 & 275
    7:20
    HSPU

    ReplyDelete
  19. DominicDecember 31, 2012 at 5:52 PM

    175
    345 & 275
    7:20
    HSPU

    ReplyDelete
  20. Ryan Grage January 1, 2013 at 10:44 AM

    1-135 wasnt feeling it so i stayed light and focused on technique
    2-275/205
    3-11:56 rx
    4-hspu all unbroken

    time to focus on diet and sleep, definitely a limiting factor today.

    ReplyDelete
  21. UnknownJanuary 1, 2013 at 6:09 PM

    1)150# 5 heavier than last time. Hang taking me out
    2)255-205
    3)11:18
    4) split between hspu and pp@115#

    ReplyDelete
  22. PatSJanuary 3, 2013 at 6:22 AM

    Complex: 160 (limited by hang snatch)
    3RM Front Squat: 285
    10RM Front Squat: 250
    WOD: Didn't write down the time
    Goat: 5 HSPUs OTMx14

    ReplyDelete
  23. AnonymousJune 16, 2016 at 2:12 PM

    Szukasz serwisu z darmowymi ogłoszeniami? Serwis Radom Lokalne - Ogłoszenia Radom oferuje możliwość publikacji własnych ogłoszeń za darmo. Ogłoszenia możesz dodawać do kilku kategorii takich jak: praca, nieruchomości, zwierzęta czy motoryzacja. W serwisie znajdziesz lub sprzedaż praktycznie wszystko, zupełnie za darmo. Wejdź już dziś na bazaro.com.pl i wyszukaj okazje dla siebie. Serdecznie zapraszamy do publikacji ogłoszeń. ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom, Radom Lokalne, ogloszenia Radom, darmowe ogloszenia Radom, ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom,
    Radom Lokalne, Ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom, Radom Lokalne, ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom, ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom, Radom Lokalne, ogłoszenia Radom, Radom ogłoszenia, darmowe ogłoszenia Radom, Radom Lokalne, Radom Lokalne, ogłoszenia Radom, ogloszenia Radom, Radom ogłoszenia, ogłoszenia Radom, darmowe ogłoszenia Radom, darmowe ogloszenia Radom, darmowe ogłoszenie Radom, ogłoszeniowy Radom,

    ReplyDelete

Subscribe to: Post Comments (Atom)