Monday, December 3, 2012

Tuesday 12.4.12

Bode, 6 mos. old  working on his goats. 
BTW, he is really holding himself up.

1.  Clean and Jerk
5 x 1 - heavy, across

2.  Back Squat
2x5 heavy

3.  GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness...
A.  C2B Pull ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  8 C2B

B.  Muscle ups
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3-4 Muscle ups

C.  Upper body Pulling Strength
OTM x 20
Odd:  6 Squat Cleans, 135/95 or max rep Pistols
Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

39 comments:

  1. 1. 245#

    2. 345#

    3. A. Weighted pistols using 8kg KB and C2B. 98 pistols total.

    ReplyDelete
    Replies
    1. oo that sounds fun and brutal! think I will do weighted pistols! haven't done them in a long time. .. definitely a hard movement I'll do barbell over head!

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    2. Was thinking of that, but maybe not just yet. Good luck!

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  2. What's a chalk substitute? I'm out and have no way of getting anymore at school. KILLING MEEEEE

    ReplyDelete
    Replies
    1. Batting gloves or some good ole mother earth

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    2. EMS and REI both sell climbing chalk.

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    3. There is no need for chalk. If you think it is a necessity it's in your head. Get out of your comfort zone - train weaknesses. If you are dependent on chalk, that is a goat. Same goes for music, weight belts and oly shoes.

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    4. Im not trying to undermind you Ben. Go to Academy...they sell it there also.

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    5. uh oh ... lol so today I should do overead weighted pistols and muscle ups with no chalk? lol this could be ugly!

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  3. This comment has been removed by the author.

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  4. 1) Worked up to 275
    2) 315, 335
    3) Muscle ups

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  5. 1. 155 ... anything heavier felt bad on my shoulders today ... still a little fatigued from competition Saturday
    2. 195/205
    3. 3 weighted muscle ups odd/6 oh pistols even 35# ...should have listened to my shoulders after pArt one ... they are not happy with me right now

    ReplyDelete
    Replies
    1. oops! just realized I did this backwards

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  6. I'm a high school soccer coach and the season is now in full swing.I'll be skipping some things for lack of time but will continue to post.

    Metcon: 8 unbroken C2B, 170 pistols...all with 10# vest on

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  7. 1. 245 (2), 255 (3). Actually didn't stick any of the 255 jerks. Something was off...
    2. 305
    3. Mix up of A and B. 205 pistols. Ow.

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  8. 1. 225
    2. 275
    3. Muscle Ups x 3, Pistols x 92- not a pretty sight, balance and position a real struggle especially on the left side, but they are improving.

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  9. 1. 245 power clean and split jerk
    2. 315
    3. Pistols and 8 ctb, total of 143 pistols and all unbroken ctb

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  10. 1. 280
    2. 335
    3 chose pistols/muscle ups.
    PISTOLS: most in 1 min:26 least:12

    Felt good today. Jerk was really good. My reebok oly's feel awesome in all my lifts. 280 is a non-competition PR and I threw it up pretty easy till the last set. Pistols felt great in them too. Really sturdy in the bottom.

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  11. 1, 235#. Felt strong today
    2, 315#. Back felt ok today
    3, 3m/u and 110 pistols with post to stabilize major goat of mine!! And will crosser

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  12. 1. 245#
    2. 300#
    3. 0dd: pistols (20# vest) : 210 total pistols
    Even: 8 c2b (20# vest) : all unbroken

    ReplyDelete
    Replies
    1. Would have done squat cleans but back felt a little tweaky today after all the heavy yesterday. Overall good day!

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    2. Nice job going unbroken on the c2b. I definitely did not. Lol

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  13. Why so pistols feel harder when I do them without a weighted vest?

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    Replies
    1. That's weird.., no clue! Lol maybe it helps you counter balance, not sure

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    2. Pistols are harder for me without weight - its a balance thing

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

    Today was a good day. I couldn't do the clean and jerks and back squats due to time issue, but I did the 3 strict pull ups with a 10 lb dumb bell, and tried pistols. I'm working on it and I'll get it sometime, just getting better!!!

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  15. C&J - 275 across
    Squat - no time
    OTM x 20:
    Odd - 6 squat clean @ 135
    Even - 3 MU

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  16. 1. C&J 185 195 205 215 (ugly) 215 (much better) 225 (F Clean) 205 (F jerk)
    2. Squat 5x275, 5x290 Pr (these felt very heavy today)
    3. OTM Odd max rep pistols (3x14, 4x16, 3x18), Even 8 butterfly CTB

    I am destroyed from these past two days and looking forward to a rest day!

    ReplyDelete
    Replies
    1. Me too bro!! Way heavy last two days!! hate rest days but much needed!!

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  17. Clean and failed jerks 265, 265, 265, 265, 255, 255
    I think/hope I figured out my jerk problem.
    Back squats 2x5 with 315
    Odd minutes 18 pistols
    Even minutes 8 C2Bs (more next time)

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  18. 1-245 across
    2-325
    3-odd minute squat clean at 135
    Even minute 8ctb pull ups
    My grip was destroyed the last three rds

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  19. 1. 245x1 255x4
    2. 315
    3. Weighted pull-ups 25lb - even
    155# push press 6- odd

    Combined with yesterday's WOD since I missed.

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  20. 245 across. Had to stop because apparently I was knocking the lights and sprinkler system out of the ceiling downstairs haha. Off day anyway I wish I could've went heavier.
    315, 375
    Pistols and c2b .. Wowww pistols were terrible haven't done those in a long time

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  21. 1. 205
    2. 275
    3. Squat cleans and C2B- both goats for me. I missed a few reps on the squat cleans in the later rounds but stated with the weight. I scaled the 135 squat cleans a week or so ago so I'm pretty happy overall.
    M/155/36

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  22. 1. 270 did work today

    2. 315 across

    3. pistols & c2b. ripped the hell out of my hand today, but its all good

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  23. 1) 245
    2) 315
    3. I did squat cleans and weighted pull ups. 92lbs weighted pull ups x 3

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  25. 1.245 across
    2.315 went a little lighter knee didnt feel right today
    3. max pistols and deficit HSPU's mixed these two together cause I missed hspu's the other day and they need work 126 pistols and 27 hspu's 6 inch deficit.

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