Tuesday, June 18, 2013

Wednesday 6.19.13

Craig Kenney
2013 GAMES ATHLETES
1.  Vertical Jump
take 5 attempts to establish a 1RM

2.  "Big Amanda"
9-7-5:
Muscle ups
Squat Snatch 185/135

Rest 3 hours

1.  3 RFT:
6 Stone Shoulders, 155/105
15 C2B

2.  Ocean Swim
10 minutes

2014 REGIONAL ATHLETES
1.  Squat Snatch
7 x 2 reps on the minute at 80%

2.  Squat Clean and Jerk
7 x 2 reps on the minute at 80%

3.  "Amanda"
9-7-5:
Muscle ups
Squat Snatch 135/95

2014 OPEN ATHLETES
1.  AMRAP 8:
4 minutes of max rep Squat Snatch at 115/80
with continuous running clock change weights
4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:
Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats
6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

32 comments:

  1. For the first item... AMRAP 7 but 4 minutes of each movement? What am I missing?

    ReplyDelete
    Replies
    1. Ok, that said 7 before. AMRAP 8. Got it.

      Delete
  2. Open
    1. Squat Snatch - 32
    Squat Clean and Jerk - 13

    2. 2:45 (Box Jumps) Paused 3 seconds between sets. Only fumbled once on the 6s... but I fumbled on the 2nd in that set, so it wasn't too terrible!

    3. Done. My hips are already screaming. Cannot wait to sit in Curriculum Development until 3 and Grad Class until 9... obviously this is a joke! I have a feeling that I am going to be hurting tomorrow :)

    Mark: Thanks! :)

    ReplyDelete
  3. 1. SS - 19 / SC&J - 9
    2. 4:03
    3. Complete

    ReplyDelete
  4. Open

    1. 20 sq snatch, 10 sq c&j

    2. 7:24. Fumbled the first set after 7 reps, so had to start over. Busted my shin on one on the sets. My plyo box and setup is a bit sketchy, so it cost me some time. With that said, box jumps are still a goat.

    3. Done. These were very easy for me.. Six sets of 30 sec pauses, right?

    ReplyDelete
  5. "General Warm up"
    Open
    1) 3 Squat Snatches @ 120# (put a 10 on one side and a 15 on the other, missed several reps, hopefully due to that and not terrible technique). 5 Clean and Jerks @ 165#
    2) 7:10 Did step downs like a boss, missed on rep 10 on the set of 12 and my shin paid dearly for it.
    3) Did the first set and got called in to work...will do all 6 tonight.

    ReplyDelete
  6. New to posting on here. I've been following this programming for a month or two now but have never posted. I'm 17 5'11" 180lbs. My workout schedule is kinda whacky due to my baseball schedule, so I do what I can haha.
    Open
    1. 14 squat snatch and 10 squat c+j RX'd
    2. 4:46
    3. Done

    ReplyDelete
  7. 2014 REGIONAL ATHLETES
    1. 160

    2. 175

    3. 11:04

    ReplyDelete
  8. Open
    1. Had to scale as both RX'd weights are my max
    Squat snatch @40 kg x 11
    Squat c&j @60 kg x 7

    2.
    6:30

    3.
    Done

    ReplyDelete
  9. Open

    1) Squat snatch 23
    Squat Clean & jerk 9

    2) Box-jumps 2:56

    3) Done

    ReplyDelete
  10. Open
    43 yo male/6'1"/225

    1) Squat snatch 23
    Squat Clean & jerk 10

    2) Box-jumps 5:32
    Jump up & step down until I got to rounds of 9-6-3. Blew a rep about halfway thru the 15s and had to redo that round

    3) Complete

    ReplyDelete
  11. Mixture of regional and open today. Also, I'm currently following the 12 week Smolov Squat Program. Today was part of week one.

    1) 7x5 Back Squat @ 265#. 2 min rest between sets = RXd

    2) Snatch
    -7x2 OTM at 180#. No misses. Felt awesome today!

    3) Open AMRAP 8
    -Squat Snatch = 32
    -Squat Clean & Jerk = 18

    4) 5x1 Max Height Box Jump
    -Hit 46". Not a PR, but the legs were smoked from everything else, so I'll take it!

    One another note, its awesome to see so many new people on here from last year. This programming is by far the best, and with the addition of open/regional/games choices, it has only gotten better! Everyone keep up the awesome work, and I look forward to seeing everyone continuously grow!

    ReplyDelete
  12. Open

    1) 30 SS and 10 C&J

    2) 3:14

    3) Done

    ReplyDelete
  13. 1) 7X2 OTM Sn, 190 Across. Felt good, felt strong, I missed the 2nd lift on the first attempt, but hit the following 6 doubles.
    2) Power Clean and Jerk is 280, sq. cl. is 260, so went with the very unimpressive 210 Across, made all 7.
    3)Amanda - 8:18. Felt slow.

    ReplyDelete
  14. 2014 Regional WOD:

    1. 140p - Snatch

    2. 200p - Clean and Jerk (Danny: if your 210 is unimpressive, my 200 must be abysmal ha!)

    3. 8:25 Rxd

    ReplyDelete
    Replies
    1. Ha, it's just that squat clean for some reason. I'm not a strong squatter, 255 is just mega average. The 280 Power Clean & Jerk is strong, but, oh well. Always something to work on!

      Delete
  15. Open/regional - i was following cfne and figured i would finish out the wednesday cycle of otm snatches and clean and jerks. thats why i mixed today.

    1. otm snatch - 140lbs
    2. otm clean and jerk - 185lbs
    3. 3:58
    4. done- felt surprisingly good on these

    ReplyDelete
  16. OPEN
    1) 21 - 8 tight lower back really limited me today
    2) 3:46 - missed on 7th rep if set of 9 So I had to do that one over.
    3) done

    ReplyDelete
  17. Open:
    1) 26-10 took to long changing weight.
    2) 3:58
    3) complete

    ReplyDelete
  18. Regionals-
    1) OTM snatch- 205#
    2) OTM Clean and jerks- 240#
    3) Amanda- 5:42 Rx

    ReplyDelete
  19. Open:
    1. 8 Snatch, 5 C&J. A bunch of no reps to go with those numbers as well. Easing my way off a Rotator Cuff Injury so didn't press too hard on this one.

    2. 3:46 Unbroken.

    3. Complete

    Anyone else feel light headed during the pause squats? I only dropped the barbell in between the 3rd and 4th set. Wondering if I probably should have just dropped the barbell each time and rested.

    ReplyDelete
    Replies
    1. Very light headed rested 1 min between sets

      Delete
  20. Regional
    1- 165
    2- 190
    3- totally bonked on this. Had to quit after the the first 9 Muscle ups. Maybe lack of sleep last couple nights.

    Think I'll switch to Open programming for now.

    ReplyDelete
  21. Open
    1 - 23/11
    2 - 4:28 all sets UB

    ReplyDelete
  22. Open
    1) Wife did this with me
    Her 37/20 RX
    Me 32/12 RX
    2) 3:23
    3) done

    ReplyDelete
  23. Open

    1) 25/11
    2) 4:28 (messed up 12's)
    3) Done

    ReplyDelete
  24. Open
    1) 13/9 (read this on my phone, something was not right because it said snatch on both I swear! Hahah so I did the second half with 155 squat snatch)
    2) 5:30 - slipped on 17/18 and 8/9 so took me a bit.
    3) Done

    ReplyDelete
  25. Open:

    1. 23/10

    2. 2:40

    3. Done. - no issues with these.

    ReplyDelete
  26. 1. 5 Snatches/ 9 Clean and Jerks
    2. Box Jumps 5:22
    3. Done

    ReplyDelete
  27. Open

    1.20 snatches :) 8 c&j :(
    2. 4:53 :(

    ReplyDelete