Tuesday, January 1, 2013

Wednesday 1.2.13



It's time to build the engine.

1.  "Jake the Snake"
15-10-5
Muscle ups
Squat Clean Thruster, 135/95

2.  Snatch
6 x 3, OTM at 70%

3.  Clean and Jerk
6 x 3, OTM at 70%

4.  Front Squat 
6x3, OTM, across at 70% - from the ground, no rack.

5.  Burner
3 RFT:
8 Wall balls, 30/20
8 TTB
8 DB Push Press, 45/30
8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

SCHEDULE THIS WEEK
Wednesday: ON
Thursday:  OFF
Friday:  ON
Saturday: ON
Sunday:  OFF

38 comments:

  1. So question - I have muscles ups down just fine, I don't have them to where I can knock out 15 straight in a reasonable amount of time - I'd say it would take me 4-5 minutes, is there a way to scale them where I could still maybe string them together, just make them a hair less challenging so I could finish part 1 in an average time?

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  2. What's a mod/sub for DB Thrusters? 95/115 lbs BB Thrusters?

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    Replies
    1. DB push press u mean?
      kbs? that's what I usually use

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    2. Yes, sorry, push press. Thanks for the correction.

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  3. And how much rest in b/n sections of the training session?

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  4. Is it acceptable to split in AM / PM session or will that defeat the purpose of building the engine? Not sure I have time to do all at one siting.

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    Replies
    1. You will split nothing and love it, good to see ya here buddy

      Delete
  5. 1. 12:20... Broke up everything at the start.

    2. 145#, squat snatch, touch n go

    3. 185#, power clean & jerk

    4. 225#

    5. 2:58... 26 lbs. MB, 115 lbs. BB push press

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  6. 1. Skipped. No mus for this kid right now
    2. Split snatches- 155x3, 165x3
    3. Cj- 215 across. Last set finished over time at 6:33
    4. Fs- 225, 235, 245x3, 255
    5. 2:49
    6. Shoulder strengthening stuff

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  7. Feels good to be caught up to everyone and not a week behind! I look forward to posting with you all and challenge each other, virtually, to be the best athletes we can be.

    1. 12:48 - Muscle ups are not feeling efficient right now. My goat.
    2. Snatches - 150# TnG.
    3. C&J - 195# TnG
    4. 225#
    5. Doing later today. We are moving into a bigger space and I am taking time with that and promotion for WOD for a Cause. Check out what we are up to by going to www.wodforacause.com. We need your help spreading the word. We have a vision to take this event nationwide benefitting the homeless families in the country through local Family Promise organizations. www.familypromise.org. Your help would be greatly appreciated. Keep up the hard work! See you guys and gals in the open and those in the Southeast at regionals! :)

    Be Blessed, Be Fit,

    Ben Davis

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  8. 1) 10:38 - This one was rough for me

    2) OTM Snatch - 165 across
    3) OTM C+J - 205 across
    4) OTM FS - 275 across

    5)Burner - 2:38

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    Replies
    1. 2:48 for the burner...fat thumbs+small touch screen = bad news bears

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    2. 2:48 for the burner...fat thumbs+small touch screen = bad news bears

      Delete
    3. Complete bonehead move my FS were from a rack I completely missed the from the ground memo...sorry guys

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  9. 1) 8:30

    2) 130# did power snatch as I needed some extra work on those
    3) 170# good weight
    4) 190#

    5) 4 flat wall balls are a goat for sure....

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  10. Jake the Snake-22:27 RX(MUs are a major goat)
    Snatch-115# across
    C&J-160# across
    Front Squat-220# across
    Burner-4:02 20# ball dont have a 30#

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  11. 1.8:31 Rx muscle ups were on today.
    2.185#
    3.255#
    4. 275#
    Burner: 2:56

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  12. 1). 9:51
    2). Did these with a constantly running clock, not sure if that was Rx'd or not but I had to for time's sake
    135 tng
    170
    205
    3). 3:24

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  13. 7:40 muscle ups were with my feet on a box no where to hang then high here
    155
    185
    205(ouch)
    3:05

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  14. 1. 10:50
    2. 145
    3. 185
    4. Nope, knee/back issues
    5. 2:54, w/44# kb

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  15. 1. 12:41, felt faster then this but....
    2. 145
    3. 205, damn this sucked!
    4. 215
    5. 3 and some change, don't have a 30# med ball

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  16. 1. 7:23 RXd
    2. 150#
    3. 185#
    4. 205, 205, 225x 4
    5. 2:38 RXd

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  17. 1. 8:56 rxd
    2. 160#
    3. 195#
    4. 205,205,225*4
    5. 2:41 rxd

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  18. Out of Order today
    in Am
    Snatch 6x3x110 OTM narrow stance held rest 5
    C&J 6x3x160 OTM rest 5
    FS: 6x3x200 limited by clean
    in PM
    Jake the Snake: 9:40 Rx MU 10-5/5-5/3-2 SCT were singles

    no burner today Shut it down due to time and tendonitis in right elbow.

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  19. 1. 115lb and Pullups (it's mid 20' s outside)
    9:42
    2. 120
    3. 155
    4. 155 (lighter than intended but were good)
    no burner due to time.

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  20. Jake the Snake: 15:35
    Snatch: 135 (145 was a disaster...)
    Clean and Jerk: 195
    Front Squat: 215
    Burner: 3:24

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  21. jake the snake 13;58 mu limitimg factor 4/3/2/2/2/2,5x2,2x2,1
    snatch 145 felt fast
    C&J 185
    fr sq 220
    burner 3:20 rxed

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  22. 1) 12:33
    2) 155
    3) 195
    4) 225
    5) 2:52

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  23. 7:42 subbed C2B for MU
    165 power snatch
    225 C&J
    275 FS
    2:48

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  24. 1. ten something. got mixed up with the clock rx
    2. 165
    3. 225
    4. 255
    5. 2:43rx

    gettin' drained on these oly lifts. good work though

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  25. 1) 16:17
    2) 115 squat snatch (not 70%)
    3) skipped, wrists
    4) 4 reps at 245 from rack, wrists
    5) 2:55

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  26. 1-12:47 rx
    2-165
    3-200
    4-225
    5-3:09 mod no 30 lb wall ball available used 20

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  27. 1.11:54rx
    2.145
    3.185
    4.205
    5.3:28 did the wall balls with a 20# to a 15' target

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  28. A question to Ben, or regular athletes of his:
    With this increased volume, are you completing all of this in one single session? If so, what is the time frame you work with? If not, how do you split it up? Also, is the order of the workout specific and a part of the program (i.e.- Met con, lift, lift, met con)?
    Thanks!

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