Sunday, February 24, 2013

Monday 2.25.13


1.  Snatch Complex
Power Snatch + Squat Snatch, climb up to a max set.

2.  Box Squat 
3x3, across

3.  OTM x 10
Odd: 5 Push Press
Even:  Max reps of unbroken C2B Pull ups

4.  Row
12 x 1 min on/1 min off
set the rower up for "timed intervals" and record meters for each round.


"Our emphasis on skill development is integral to our charter of optimizing work capacity."
- Greg Glassman

Will Blackburn

47 comments:

  1. I was going to say... thank god there isn't 1000m row ! lol ! but then I saw... we row! in resting tomorrow back on track this week! this last cycle about killed me! I also learned that I think my runs could use some improvement ... think that's y my knees hurt so bad right now... this happened once before during a main site cycle where every workout started & ended with an 800m run... something I should work on I guess.. n e who
    ...
    finished up this cycle
    1. 115/135/150/160(4)/160(4)... been using a men's bar lately to work on lifts with a little thicker grip... since my last competition had all men's bars ...I don't think that was the issue... think it was my knees... I was def being cautious of dropping under the bar
    2. yuk! lol 2012 regionals feeling ... minus the pistols which was the fun part of that workout... lol 9:15... my row pace was saloow today
    3. 11:38 surprised myself... could have went a little faster on my transitions and my last set of wall balls was a mess but felt consistent on everything

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  2. That was monstrous!

    1 - 160 and so aggravated, I'm not hitting full extension as well as I used to and I think it's the old shoulder tweak getting to my head.

    2 - 275, still plenty of room here

    3 -
    PP: 135, 145, 155, 160x3, 155
    PU (strict chin over bar + kips if necessary to get to 10): 14, 8+2, 6+4, 4+6, 4+6

    4 - no erg and no time, will try to run the intervals later because I could sure use it

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  3. Was feeling a little beat today, was going to take an extra rest day. Decided to modify a bit and hit everything around 70-80%. Felt like a good active recovery day

    -box squats 3x3@315
    -snatches- played with power,split, squat up to 175, then did power,split at 195
    -OTM- subbed strict press at 135x1, 145x4, 2 rope climbs
    -did airdyne instead, 12 otm
    -1mile easy jog

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  4. 1) up to 154
    2) 319
    3) PP: 155/165/165/174/174
    C2B: 15/13/14/12/12
    4) complete. 316m best, 302m worst. That was rough. Was ready for it to be over around round 4.

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  5. 1. 135-155-175-190-205 (first rep in, fail on 2nd rep)... matched my 1RM. Encouraging.

    2. 315# across

    3. 165# across/16-11-10-10-10. Butterfly sucked after the 1st set. One of those days....

    4. Lowest: 254m, Highest: 271m. On the average, 265m per round.

    Tired!!!!!!!!

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  6. 1. built up to 170 (felt weak today)

    2. HBBS 3X3 265 ACROSS

    3. 165 across 15-11-10-10-12

    4. lowest 253m highest 310m

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  7. 1. 125... hands started to bleed from Sat.
    2. 165# Strict Pull ups (hands) 15, 8, 9, 7, 15(some kip)last set of PP got 9. I could have went much heavier but I was getting that weird "don't put heavy stuff overhead" feeling.
    3. No rower and I need to practice DU's
    1.62 2.84 3.56 4.85 5.73 6.55 7.84 8.93 9.49

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    Replies
    1. woops, Box Squat 3x2 @305 last setx5

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  8. First day posting my results, really enjoying the programming.

    M/25/155/5"4

    1. I've had shoulder issues the last 2 weeks, tried to snatch but my shoulder said no thank you. Worked upto 155 power and called it.

    2. 3x3 box squats 275,305,315

    Way to light, even the 315 was easy.

    3. 165,165,165,165,165
    18, 13, 12, 10, 10 (all Kipping, shoulder wouldn't let me butterfly)

    First set of pull-ups felt good, grip got tired after that.


    4. Rowing is my goat, best was 309, worst 258. Total 3374

    Overall really enjoyed the day.

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  9. 1. 198
    2. 315, 355, 375
    3. 187 across- 18-12-11-8-7, c2b sucks. Can usually butterfly them but was just not having any luck with my timing today.
    4. 315-310-314-317-303-300-303-295-303-302-302-306....yowza

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  10. M / 5'8 / 165#

    1. 205# complex. (Hit 225# for a squat snatch PR!!!!!)
    2. Low on time
    3. Push press: 175#
    C2B: 27,19,15,15,11
    4. Mostly around 285m...some in 300s some below. Have to go back a look at my rower memory.

    *on a high from the snatch PR, but it's over now and back to work tomorrow!!

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  11. BW-163
    195#
    350#
    165 and 18-13-12-15-14
    Rowing lowest 291 high 297

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  12. 1.175 not clicking today something was off
    2. 275-295-315x2
    3. 155/14-165/10-175/9-180/8-180/8 need to work on my pull ups!
    4. 322-309-305-291-297-294-294-298-293-293-301-313

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  13. At the Fire House today, couldn't really simulate the stimulus from this WOD. Worked Goats instead, HSPUs, kipping and strict. Pistols and power cleans. And lots of mobility.

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  15. 1. Snatch Complex
    Power Snatch + Squat Snatch, climb up to a max set.
    115, 120 p snatch failed squat.

    2. Box Squat
    3×3, across
    215/215/225

    strict muscle up attempts, actually closer to doing these then kipping, did some kipping mu attempts, fail fail fail fail.

    3. OTM x 10.
    Odd: 5 Push Press.
    Even: Max reps of unbroken C2B Pull ups.
    push press 125X4/6, 115/6, 115/6, 120/5, 120/5.

    4. Row
    12 x 1 min on/1 min off.
    Set the rower up for “timed intervals” and record meters for each round for a total of 24 minutes.

    255/257/252/251/251/254/252/254/249/251/246/259

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  16. This comment has been removed by the author.

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    Replies
    1. 26/5'9/165
      1. 215. Pr power snatch by 5 lbs.
      2. 385. box was too high
      3. 185/50, 185/25, 185/20, 185/20, 185/10
      - felt hand tearing on last set so dropped.
      4. 310-309-309-305-301-301-302-301-306-301-300-307

      Delete
  17. 1. 145, 155 ended up being 2 power snatches (still a pr)
    2. 265,275,285
    3. 165#/22,15,10,10,8
    4. 302-300-289-291-290-290-291-290-290-290-293-303

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  18. 23/5'7"/178

    1) 225# on complex
    2) box squat 315 across
    3) push press 185, 11/6/9/7/6
    4) will do later

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  19. 1. 185# (PR by 20#)

    2. 405 across on BBS

    3. 165 for PP, 15-9-7-7-8 on C2B

    4. Sharing a rower with my friend during this. Slowest was 306 at a 1:41/500m pace. Fastest was probably around 330-340 I'm guessing.

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    Replies
    1. 4. I only did the this for 12 min. So 6 x 1 min. on/ 1 min. off.

      Delete
  20. 1. 95 - Squat Snatch form SUCKS still
    2. 235,255,275
    3. Push Press - 135,135x3, 125, 125, 125
    C2B - 15,10,8,3 (had to use a slippery bar this round),10
    4. 279, 288, 286, (4.5 hour break), 284, 306, 292, 285, 280, 286, 279, 283, 291

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  21. Taking a much needed break today. Hate to take a day off, but listening to my body and my back today..

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    Replies
    1. Tell me about it, I feel if I miss a workout it's the end of the world. But nothing is more important than being rested and healthy. We've got to think in months and years, not days and weeks.

      Delete
    2. Thanks Kyle. Been beating myself up all night and day for taking an extra rest day. Now I'm not sure if I should make up this workout or just continue on to the next? With the volume in this programming, you can never catch back up. Any advice from the more experienced folks out there?

      Delete
  22. 1. 225
    2. 375 across
    3. Push Press:205 c2b:25, 21, 15, 15, 12
    4. Row Intervals: 295, 298, 297, 292, 291, 291, 291, 292, 291, 291, 293, 291

    M/25/5'6"/176/Southeast

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  23. 1. Snatch Complex - finished at 115. Today felt good so I went for a PR on full snatch, and I got it. 125 :)
    2. Box Squat - 165, 175, 185
    3. Used 110 for Push Press - 6, 7, 6, 6, 5
    4. Row: 270, 266, 257, 253, 254, 250, 256, 254, 256, 249, 251, 255 - Total: 3, 071

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  24. 1) Snatch Complex = 145,165,185,205, 225(Failed SS but hit the PS for a snatch PR!) 185...like to end on a hit

    2)315,335,335

    3) 165 PP Across, C2B 13,6,9,7,11....Worked the butterfly C2B after I got raped in the final workout of Lovem or Leavem by everyone that had it

    4) Row = 321,314,319,320,307,311,318,308,311,314,297,307....Total = 3747 meters

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  25. Complex 175
    WOD 175 and 12,14,10,9,7
    Rowing 287,280,281,276,284,280,276,276,276,273,272,284

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  26. 1. 210 hips felt weak today

    2. 405 across

    3. 215 across & 17-11-10-10-10

    4. 295-287-275-277-274-275-271-269-264-254-269-292. Forearms just have out after the 8th set.

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  27. 1. 99#
    2. 145#
    3. 95# (5/4/4/3/3)
    4. Knees have been real achey, skipping rows but I really should do it... damn

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  28. This comment has been removed by the author.

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  29. haha accidentally posted under my husband's account - you all would've looked at that and been like "wait, is that the same dude that cleaned 300# 5x on Saturday?!" anyway...

    1) 138#
    2) 208#
    3) 123# 10-10-10-10-12
    4) 269-270-272-271-271-266-269-266-264-269-270-273

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  30. 1) 165 (175 not deep enough on squat snatch).
    2) 345
    3) 225; 21,11,10,8,8
    4) 318,312,308,303,301,301,301,303 301,304,305,328

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  31. 1. 205 (at a deficit, 1st time doin that. Loved it.)
    2. 335across
    3. 205 max 29 least: 19
    4. Max:346 least: 322. Felt pretty consistent.

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  32. 1) 245
    2)Did OHS 185x5 205x5 225x5 235x5 275x2
    3)225 27,10,10,8,6
    4)315,297,295,293,301,303,296,295,300,306,312,339

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  33. 1) 185
    2) 315/335/365
    3) 185 / 25/12/10/10/11 = 68
    4) 247/288/270/274/277/278/268/270/266/268/277/295

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  34. Snatch complex- 120
    Box Squats 3x3 235/245/255
    Push Press- 115 across/ C2B: 12/12/10/7 hand ripped/5
    Row intervals: 266/264/264/259/252/261/259/256/255/256/250/263.

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  35. 1: 175
    2: 265-265-300 (Back Squat)
    3: PP @ 155 (Very sore shoulders), Total 80 CTB
    4: Had to quit. The class needed the rower :-(

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  36. 1. 185#
    2. 3x3 @ 305#
    3. PP @ 165#, 25/18/15/11/12
    4. I will do these intervals Friday am

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