Thursday, June 20, 2013

Friday 6.21.12

Rachel Martinez
2013 GAMES ATHLETE
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  OTM Bear Complex
OT2M for as long as possible complete:
1 Power Clean
1 Front Squat
1 S2O
1 Back Squat
1 S2O
Dudes:  Start with 185 and go up by 10# every 2 minutes.
Chicks:  Start with 125 and go up by 5# every 2 minutes.

4.  For Time:
75 Burpees
75 TTB

2014 REGIONAL ATHLETE
1.  Back Squat
20 RM

2.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 225/155
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.

2014 OPEN ATHLETE
1.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 185/135
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.  

2.  Front Squat
5 RM

48 comments:

  1. Are the jerks starting from the rack or ground Coach?

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  2. Jerks are from the ground.

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    Replies
    1. If the Jerk weight is between 90%-95% your 1RM, do you suggest going RX and getting the work done no matter the time or would you scale the weight back, coach?

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    2. scale, without question. 55 reps at 95% is not the stimulus we are looking for.

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    3. What percentage should look for? Thx.

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  3. Ben - What is the weight for the women? 135?

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    Replies
    1. Sorry - Jerks for "Open" for women

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    2. Yes, 135 - thanks for the heads up.

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  4. Hey Coach, was this programmed before but at 205 for men I'm thinking there was video of James H. sub ten is that correct?

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  5. I hate to be "that guy", and I'm not even sure if it matters but do you have a preference on the BS being a high bar or low bar? Sorry, I know that's the age old question, and a played out one as well, just want to maximize efficiency.

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  6. I hate being this side of the Atlantic. It means I usually post early and then have the shame of looking at all the crazy scores you lot on the other side of the pond put up!

    1.
    Had to scale as my c&j 1RM is only 75kg
    Jerk @55kg
    22:21

    2.
    Worked up to 5x75kg (cleaning first rep from ground)
    Very pleased as this equals my previous 1RM clean. Also more than my body weight.

    5'7"/73kg/40yo/male

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  7. Open
    1.- Scaled 64kg - 29'34"
    2.- 88kg, bar from rack

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  8. Open
    1-had to cut weight to 165 after 8
    17:57

    2- later

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  9. Open/Masters (43 yo)

    1. 16:19
    Scaled the weight for the jerks to 165 lbs. (70% of 1 RM)

    2. Did 205 lbs. x 5 and stopped there
    I did not have my belt with my and my back was feeling a little tight from a strain last week.

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  10. Ty Wisecup, I appreciate you trying to get the workout right, but you're like the kid on Friday asking the teacher if we have homework this weekend hahaha

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  11. M/29/170lb

    1. 15:30 @ 185lb

    2. 300lb

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  12. Coach,
    1st time blogger, long time stalker. I started back in January with Josh & Tanya Wagner. I never got around to posting b/c we were playing catch up with the wod's and I had a couple injuries sprinkled in. I can't thank you enough for your generosity and all you do for the community! From here on out I promise to post
    M/37/225#
    1. 16:14 @185
    2. 255#

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  13. 22yo/M/185/82kg

    A.
    17:31 @ 55kg
    had to scale because my max is 85kg and i didnt want to injure myself

    B.
    90kg

    ReplyDelete
  14. 24/M/205/South West

    Mixed it up a little.... again. ;)

    1) 21-18-15-12-9-6-3 Box Jumps from the other day
    -3:03 RXd with 10 sec rest between each set

    2) Smolov Squat Program Session 3
    -8x4 @ 285# = done

    3) OTM Bear Complex
    -Hit 235# with no problem, but missed the second S2O.... bummer.

    4) Open Jerks/Pull ups
    -11:17 @ 185#. Not sure what kind of time domain we were going for here, so not sure if I should have went up in weight or not???

    Strong session today and def a lot of fun!

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    Replies
    1. That's a lot of work you put in dude! Crazy fast time too..

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    2. Thanks Mark. Awesome job on the 5RM today! Its always badass seeing big progress like that.

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  15. 1) 20RM - 205. Way more in the tank, shoulda gone heavier. Missed it last week when it was programmed in. Probably 225 next time.

    2) Tore my hands halfway through the 18's. Tried to finish, but the rip was the size of a quarter and right on my palm. That was at about 16ish. Probably woulda finished sub 18, I was cruising though the pullups.

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  16. Open
    1) 26;46 should have been faster
    2185, 205 hit 3 then failed

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  17. Open: 35yrs/202lbs

    1) 13:12 at Rx felt like crap ate tex-mex food last night. I knew better ugh!!!
    2) 335lbs last rep had to struggle with bad.
    First week doing all of this. Great programming and I'm beat!!!

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  18. Open. 36yr/M/72"/205

    1. 19:04. Hands started to tear had to adjust grip and go mixed grip on some pull-ups. Great workout.

    ReplyDelete
    Replies
    1. 2. 5RM front squat. 285. Stoked. 275 was my 1RM a year ago so I'm happy.

      Delete
  19. Open

    1. I don't even want to post my time because today was terrible. Started out with 135 - ended up scaling back to 125 starting with the round of 8. If I would have just done that from the get-go, like I should have done, then I guarantee my time would be at least 8 minutes faster. 28:09.

    2. 165

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  20. 2014 open
    1-26:45 rx plus subbed chest to bar pull ups bc they are my majr weakness from 2013 open.
    2-dnf

    ReplyDelete
    Replies
    1. Nice sub bro nice to see u back on here...we will have to get together soon

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  21. this is my first day back. Have been focusing on having fun in the gym again. after the open I started dreading my wods, so I took some time and now Im ready to jump back at it!!!!!

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  22. 2014 Regional WOD:

    1. 195p

    2. 27:00. Started out at 205p, and after the first round scaled down to 185p. Then took me a little bit to find the timing on cycling. Also was smoked from the 20RM back squat. good stuff though, jerk and overhead are a weakness for me.

    ReplyDelete
  23. Replies
    1. 18 min at 225# is impressive. Good stuff bro

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  24. Open:

    1. 21:36. Started at 155lbs, but had to drop to 135 lbs after the round of 8.

    2. 225...hit 245 3 times. I was really tired today.

    We've got some animals on here! Today was humbling.

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  25. Open:

    23:21 - had to scale back to 165 mid round of 9. 185 would have pushed me to 30 mins.

    5 rm @ 275

    ReplyDelete
  26. 1. 20RM BS 215#
    2. "Jet Fuel" 16:25 155#

    ReplyDelete