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
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?
ReplyDeleteThis comment has been removed by the author.
DeleteI would agree
DeleteThats also how I understood it.
Delete8 sets of 2 reps. Begin each set on the 2 minute.
Delete165 clean and jerks
ReplyDelete4 rounds met con
1st time CF for 6 months. Great to be back. So humbling... This site is full of beasts!!!
Welcome back bro!
DeleteRegional
ReplyDelete1) 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.
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.
ReplyDeleteSnatch 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.
Open
ReplyDelete1- 50K
2- 70K
3- 4rds (bad in thrusters :'( )
a burpee TTB?? burpee toe to bar?
ReplyDeleteyes. 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.
DeleteK thanks man
DeleteOpen
ReplyDelete1. 155lb sq snatch
2. 215lb sq clean & jerk
3. 4 rds even
A. Done based off 220lb 1RM. Very tough
ReplyDeleteB. 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
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.
DeleteYea thanks man! Thought I recognized your name as well nice work at regionals!
DeleteOpen
Delete1- 175
2- 190 these became very challenging metabolically.
3- 4 rounds + 7 thrusters. Ouch!
Masters (40yo)
ReplyDelete1. @45kg
2. @63.5kg
3. 3 rnds/3 burpee T2B
1. @83# failed a bunch - pulled way more than 16 times but finished all perscribed lifts
ReplyDelete2. @103# all solid lifts
3. 3 rounds + 8 burpee TTB RX'd
Doesn't that make 4 rounds?
DeleteBAM!! nice catch!! I meant 3 rounds + 8 thrusters I'll blame that oops on the WOD
Delete1. Sqt snatch -195#
ReplyDelete2. Cln and jerk-235#
3. 5 rds- 1st time doing burpee T2R
Tried to stay with ya man...good work
DeleteThanks Pal....great work by you! Keep it up
DeleteOpen
ReplyDelete1) 195
2) 235
3) 4+10
Open
ReplyDelete1. 195# for half 200#for 2nd half
2. 215#
3. 5+2
Open
ReplyDelete1. 90#
2. 135#
3. 4+3 (toes to rings)
regional
ReplyDelete1. 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.
Serious question:
DeleteI didnt make regionals this year, and was super disappointed. Is it stupid of me to do the regionals section of the blog now?
You are in a tough division, good luck either way.
DeleteAfter 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.
Delete*South Central
DeleteFrom 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.
DeleteBest of luck to you!
Regionals.
DeleteAgree with Fernando's input.
Open
ReplyDelete1) 150#
2) 215#
3) 4+3 Burpee TTB
Regional:
ReplyDelete1) 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.
Smolov to end the Comp WOD. Solid!!!
DeleteThanks dude. It was tough... im in week 2. Not easy, but already feeling WAY stronger with the squat!
DeleteSmolov is legit.
DeleteTrying out another program now, but will jump pretty soon. Excited to join you guys again!
Well goodluck man! Hope to see you back soon.
DeleteOpen
ReplyDelete1) 135#
2) 175# - felt really good on the C&J
3) 4 Rds + 8 thruster/2 BTTR
Open:
ReplyDelete1) SS 145# (1 miss) SC+J 175# (2 misses)
2) 4rds+ 8 RX
Open:
ReplyDelete1) 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
Masters 40
ReplyDelete1. 165
2. 190
3. 4 rounds 8 thruster + 4 burpee ttb
Open,
ReplyDeleteHi 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.
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.
DeleteI also used rings & they were moving all over....I think we did it wrong....still a good workout!
ReplyDeleteOpen
ReplyDelete1. 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.
Challenging, but very fun today.
ReplyDelete1. 190# - 15/16
2. 215# - 16/16
3. Done - HS walks were tough.
Open
ReplyDelete1. Snatch-135#
2. C&J-205#
3. 4 rounds
Regionals
ReplyDelete1)215 16/16
2)255 16/16
3)Completed
Open (Masters, 43 yo)
ReplyDelete1. Snatch-155#
2. C&J-195#
3. 4 rounds + 3 burpee TTBs
1) 135# haven't snatched in a while and wanted to make sure I was keeping correct form. <---G.O.A.T
ReplyDelete2) 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.
Open
ReplyDelete1. Squat Snatch - 145#
2. Squat Clean & Jerk - 195#
3. Skipped
... SC&J was quite a salt check ... need to get used to the volume ...
This comment has been removed by the author.
ReplyDeleteRegional
ReplyDelete1. 135#
2. 185#
3. Done
Felt sluggish and weak. Not adjusted to volume yet.
This comment has been removed by the author.
ReplyDelete1) 145#
ReplyDelete2) 180#
3) 3rds + 9 reps
4) HBBS 7x5 @250#
Still hate thrusters
open
ReplyDelete1. 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
Open
ReplyDelete1) snatch ot2m 68kg
2) C&J ot2m 90kg
3) Amrap 8
4 rounds + 12 reps
1. 55kg (massive goat!)
ReplyDelete2. 97.75kg
3. 4 rds + 4 thrusters
1) 67.5kg
ReplyDelete2) 95kg
3) 3 rounds + 4 Burpee T2B