Tuesday, June 25, 2013

Wednesday 6.26.13

Colleen Neutra.

2013 GAMES ATHLETES 
1.  Squat Snatch
3 x max reps at 185/135, Rest as needed between sets.

2.  OTM x 10
Odd:  5 heavy Front Squats
Even:  2 Rope Climbs, 15" - attempt to go TnG

3.  3 RFT:
20m Heavy Prowler
20 TTB

2014 REGIONAL ATHLETES
1.  Squat Snatch
8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk
8 x 2, OT2M @ 85%

3.  OTMx12
Odd:  200m Row
Even:  :30 max Handstand Walk

2014 OPEN ATHLETES
1.  Squat Snatch
8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk
8 x 2, OT2M @ 85%

3.  AMRAP 8:
8 Thrusters, 95/65
8 Burpee TTB - set rings 6" above max reach

64 comments:

  1. Ok, no one has asked yet so I will be the guy. On the rep scheme for the oly lifts it is 8 sets of 2, every second minute, for a total of 16 minutes for each lift?

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    1. This comment has been removed by the author.

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    2. Thats also how I understood it.

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    3. 8 sets of 2 reps. Begin each set on the 2 minute.

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  2. 165 clean and jerks
    4 rounds met con
    1st time CF for 6 months. Great to be back. So humbling... This site is full of beasts!!!

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  3. Regional

    1) done, 148#

    2) done, 191#

    3) rows at 1.28-1.32 pace
    Hs walk between 5-7yds

    Oly lifts are really starting to come together. Snatches felt really good and light. Thanks Ben for all the awesome programming you provide for us here.

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  4. Wow, that workout was deceptively hard. I am a split snatcher and split cleaner so I took what I thought was close to my 1RM's on both squat lifts, found 85% and ran with it. The oly lifts were harder than the wod.

    Snatch 155
    Clean and Jerk 205

    6 rounds exactly on the Metcon, didn't make it back to the bar in time to start the 7th.

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  5. Open
    1- 50K
    2- 70K
    3- 4rds (bad in thrusters :'( )

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  6. a burpee TTB?? burpee toe to bar?

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    1. yes. do a burpee, jump up to a bar that is around 6" above max reach and touch your toes to the bar. that is one rep. don't stress if you don't have a bar that the perfect height, just use what you got.

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  7. Open

    1. 155lb sq snatch

    2. 215lb sq clean & jerk

    3. 4 rds even

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  8. A. Done based off 220lb 1RM. Very tough

    B. done based off 285lb 1RM

    C. Wanted it, but will be doing metcon with team tonight. Have fun ladies and gents

    Btw noticed somebody mention the south Texas heat yesterday, I'm in Houston so I feel your pain dude

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    1. Hahaha yes so am I. I now recognized your name you are on atomics team correct. Good luck at the games. I was on kemahs team at regionals.

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    2. Yea thanks man! Thought I recognized your name as well nice work at regionals!

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    3. Open
      1- 175
      2- 190 these became very challenging metabolically.
      3- 4 rounds + 7 thrusters. Ouch!

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  9. Masters (40yo)
    1. @45kg
    2. @63.5kg
    3. 3 rnds/3 burpee T2B

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  10. 1. @83# failed a bunch - pulled way more than 16 times but finished all perscribed lifts
    2. @103# all solid lifts
    3. 3 rounds + 8 burpee TTB RX'd

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    Replies
    1. Doesn't that make 4 rounds?

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    2. BAM!! nice catch!! I meant 3 rounds + 8 thrusters I'll blame that oops on the WOD

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  11. 1. Sqt snatch -195#
    2. Cln and jerk-235#
    3. 5 rds- 1st time doing burpee T2R

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    Replies
    1. Tried to stay with ya man...good work

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    2. Thanks Pal....great work by you! Keep it up

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  12. Open
    1. 195# for half 200#for 2nd half
    2. 215#
    3. 5+2

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  13. Open
    1. 90#
    2. 135#
    3. 4+3 (toes to rings)

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  14. regional
    1. 225 on snatch- only missed 2, just wasnt aggressive on the turnover.
    2. 285 c&j no misses. smooth
    3. stayed on 1:29-1:30 for all the rows and walked on my hands the whole 30seconds but didnt have anything to measure it with. been workin on handstands alot lately just to get gymnasty. great day.

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    Replies
    1. Serious question:
      I didnt make regionals this year, and was super disappointed. Is it stupid of me to do the regionals section of the blog now?

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    2. You are in a tough division, good luck either way.

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    3. After re-reading my post it sounds douchy and unsupportive. SoCal is tough but you have monster numbers and from your Open scores it seems like you are right on the cusp. Good luck.

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    4. From seeing your current and past numbers, my vote is you stay with the Regional format. If you're getting your tits lit, and not developing, switch to Open.

      Best of luck to you!

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    5. Regionals.

      Agree with Fernando's input.

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  15. Open
    1) 150#
    2) 215#
    3) 4+3 Burpee TTB

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  16. Regional:

    1) Snatches @ 190#. Went 16/16 on this. It may be time for a new PR....

    2) Squat C&Js @ 235#. Went 14/16.

    3) Rows were fast but the HSWs need some improvement.

    4) 7x5 Back Squats @ 275#. Felt strong.

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    Replies
    1. Smolov to end the Comp WOD. Solid!!!

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    2. Thanks dude. It was tough... im in week 2. Not easy, but already feeling WAY stronger with the squat!

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    3. Smolov is legit.

      Trying out another program now, but will jump pretty soon. Excited to join you guys again!

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    4. Well goodluck man! Hope to see you back soon.

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  17. Open

    1) 135#
    2) 175# - felt really good on the C&J
    3) 4 Rds + 8 thruster/2 BTTR

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  18. Open:
    1) SS 145# (1 miss) SC+J 175# (2 misses)
    2) 4rds+ 8 RX

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  19. Open:

    1) missed first two didn't warm up properly was rushed inside gym I went to today. Any way did next 16 no fails at 225

    2) no fails at 265

    3) 5rds + 8 thrusters + 4 Burpee TTB
    Very deceiving work out holy crap. Was shooting for 6 rds

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  20. Masters 40
    1. 165
    2. 190
    3. 4 rounds 8 thruster + 4 burpee ttb

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  21. Open,
    Hi Ben, i had my guys set the rings 6 inc above reach. Burpee jump to rings and toes to rings? difficult with rings still moving all over the place. Anyone else have this difficulty or did we do something wrong.

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    Replies
    1. Had the same issue paul...On the first round I was jumping like I normally would for a pullup in the hollow body position in order to stabilize. In the second round I found that jumping to the rings in the arched position set me up for a better kip.

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  22. I also used rings & they were moving all over....I think we did it wrong....still a good workout!

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  23. Open

    1. 125 lbs
    2. 160 lbs
    3. 5 rounds plus 3 thrusters.

    Before the starting the oly lifts I was thinking why not just do it OTM...after the 3 rnd I was happy I had the extra time.

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  24. Challenging, but very fun today.

    1. 190# - 15/16

    2. 215# - 16/16

    3. Done - HS walks were tough.

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  25. Open
    1. Snatch-135#
    2. C&J-205#
    3. 4 rounds

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  26. Regionals
    1)215 16/16
    2)255 16/16
    3)Completed

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  27. Open (Masters, 43 yo)

    1. Snatch-155#
    2. C&J-195#
    3. 4 rounds + 3 burpee TTBs

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  28. 1) 135# haven't snatched in a while and wanted to make sure I was keeping correct form. <---G.O.A.T
    2) 190# first 5 rds, but then dropped to 180# for last 3. legs were toast
    3) 4 rounds + 10 reps. This was deceptively harder than I thought. I am not a fan of thrusters and the burpee T2B only made it hurt more.

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  29. Open
    1. Squat Snatch - 145#
    2. Squat Clean & Jerk - 195#
    3. Skipped
    ... SC&J was quite a salt check ... need to get used to the volume ...

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  31. Regional
    1. 135#
    2. 185#
    3. Done

    Felt sluggish and weak. Not adjusted to volume yet.

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  33. 1) 145#
    2) 180#
    3) 3rds + 9 reps
    4) HBBS 7x5 @250#

    Still hate thrusters

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  34. open
    1. 85#- used about 5lbs less than my 85%...just getting started w this programming and getting serious w my oly lifts. haven't snatched in foreverrr
    2. 115#- used about 8lbs less than my 85%. felt good, last couple sets barely made it with the jerks
    3. 3rds+4TTB rx- burpee TTBs were fine, the thrusters were what got me

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  35. Open

    1) snatch ot2m 68kg

    2) C&J ot2m 90kg

    3) Amrap 8

    4 rounds + 12 reps

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  36. 1. 55kg (massive goat!)
    2. 97.75kg
    3. 4 rds + 4 thrusters

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  37. 1) 67.5kg
    2) 95kg
    3) 3 rounds + 4 Burpee T2B

    ReplyDelete