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
Posted by at

47 comments:

  1. UnknownJune 20, 2013 at 9:20 AM

    Are the jerks starting from the rack or ground Coach?

    ReplyDelete
  2. UnknownJune 20, 2013 at 10:07 AM

    Jerks are from the ground.

    ReplyDelete
    Replies
    1. CodyJune 20, 2013 at 10:22 AM

      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?

      Delete
    2. UnknownJune 20, 2013 at 10:48 AM

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

      Delete
    3. UnknownJune 20, 2013 at 10:11 PM

      What percentage should look for? Thx.

      Delete
  3. AnonymousJune 20, 2013 at 11:20 AM

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

    ReplyDelete
    Replies
    1. AnonymousJune 20, 2013 at 11:23 AM

      Sorry - Jerks for "Open" for women

      Delete
    2. UnknownJune 20, 2013 at 11:51 AM

      Yes, 135 - thanks for the heads up.

      Delete
  4. UnknownJune 20, 2013 at 5:59 PM

    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?

    ReplyDelete
  5. DannyBostwickJune 20, 2013 at 7:01 PM

    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.

    ReplyDelete
  6. Rob UKJune 21, 2013 at 3:38 AM

    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

    ReplyDelete
  7. UnknownJune 21, 2013 at 7:18 AM

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

    ReplyDelete
  8. Jesse SuessJune 21, 2013 at 8:46 AM

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

    2- later

    ReplyDelete
  9. mikeholmesJune 21, 2013 at 10:30 AM

    Open
    1 - 18:18 @ 85kg

    ReplyDelete
  10. John PavlicJune 21, 2013 at 11:46 AM

    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.

    ReplyDelete
  11. UnknownJune 21, 2013 at 11:58 AM

    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

    ReplyDelete
  12. UnknownJune 21, 2013 at 12:07 PM

    Open
    1) 13:42 RX
    2) 275 10lb PR

    ReplyDelete
  13. UnknownJune 21, 2013 at 12:37 PM

    M/29/170lb

    1. 15:30 @ 185lb

    2. 300lb

    ReplyDelete
  14. Bussom36June 21, 2013 at 1:06 PM

    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#

    ReplyDelete
  15. UnknownJune 21, 2013 at 1:10 PM

    Masters (40)

    1. 26:58
    2. 205

    ReplyDelete
  16. UnknownJune 21, 2013 at 1:40 PM

    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
  17. UnknownJune 21, 2013 at 1:57 PM

    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!

    ReplyDelete
    Replies
    1. UnknownJune 21, 2013 at 5:58 PM

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

      Delete
    2. UnknownJune 21, 2013 at 6:17 PM

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

      Delete
    3. UnknownJune 21, 2013 at 7:35 PM

      Thanks brotha!

      Delete
  18. DannyBostwickJune 21, 2013 at 2:17 PM

    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.

    ReplyDelete
  19. JasonJune 21, 2013 at 2:56 PM

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

    ReplyDelete
  20. UnknownJune 21, 2013 at 3:05 PM

    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!!!

    ReplyDelete
  21. DustyJune 21, 2013 at 4:29 PM

    Open

    1) 16:29
    2) 315

    ReplyDelete
  22. DustyJune 21, 2013 at 4:31 PM

    Open

    1) 16:29
    2) 315

    ReplyDelete
  23. UnknownJune 21, 2013 at 4:41 PM

    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. UnknownJune 21, 2013 at 5:55 PM

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

      Delete
    2. UnknownJune 21, 2013 at 6:27 PM

      Good job

      Delete
  24. AnonymousJune 21, 2013 at 4:42 PM

    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

    ReplyDelete
  25. Ryan Grage June 21, 2013 at 4:59 PM

    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. UnknownJune 21, 2013 at 7:55 PM

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

      Delete
    2. Ryan Grage June 22, 2013 at 7:11 AM

      sounds good ethan!!!

      Delete
  26. Ryan Grage June 21, 2013 at 5:01 PM

    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!!!!!

    ReplyDelete
  27. Darkwing DuckJune 21, 2013 at 5:33 PM

    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
  28. UnknownJune 21, 2013 at 8:34 PM

    Regionals
    1)300
    2)18:11 Rx

    ReplyDelete
    Replies
    1. UnknownJune 21, 2013 at 9:18 PM

      18 min at 225# is impressive. Good stuff bro

      Delete
  29. RickJune 22, 2013 at 9:20 AM

    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.

    ReplyDelete
  30. TrailMixJune 22, 2013 at 2:57 PM

    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
  31. CodyJune 25, 2013 at 11:51 AM

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

    ReplyDelete

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