Speal.
2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch
2. Clean
work up to a heavy single
3. Jerk
work up to a heavy single off a rack
4. Front Squats
5x5
AFTERNOON SESSION
1. Metcon
Partner "Big DT"
5 rounds each of:
12 Deads, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
One athlete completes a full round while second athlete rests.
2. Gymnastic Benchmark
60 Pistols for time, alternate every rep.
2014 OPEN ATHLETES
1. Metcon
"DT"
5 RFT:
12 Deads, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
"DT"
5 RFT:
12 Deads, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
2. Clean
work up to a heavy single.
3. Front Squats
3x5 across
Work wasn't posted when we went in the gym, but we knew the met con from the CFNE website. We wish we had known it was a partner metcon.
ReplyDeleteWorked up to 155 on 3 position squat snatch.
Worked up to 245 on 3 position squat clean
Did 2 Push Jerk plus 1 Split Jerk complex and worked up to 185.
DT- Man, jetlag is a beast. I started feeling dizzy during snatches and nothing felt right, hopefully I can start feeling up to snuff soon. This was difficult. 7:57
Open/Masters 43
ReplyDeleteDid this before posted, but knew it would be DT as well:
DT: 12:44, pr by 4 mins
10 OTM: even 3-5 HSPU, odd 30 DU's
Nice PR!
DeleteThanks Mark! I see you had a great pr as well! Awesome program!
Delete1. Snatch complex- 155
ReplyDelete2. Clean- 265. Went for 275 once, stood half way up, and failed. Didn't try again because my back is still recovering.
3. Jerk- 255. Tried 265 once. Technique sucked today so I went back down and worked with 225.
I'll squat later
Front squats- 185,205,225,245,265 (pr for 5)
DeleteDidn't get to time the pistols but they felt better than they ever have.
No time for DT. Probably gonna make it up on Wednesday
Open:
ReplyDelete1. 14:54
2. 135#
3. 2@145#, 1@150#
2014 REGIONAL & GAMES ATHLETES-Had to cram this all into one session today. Woof.
ReplyDeleteMORNING SESSION
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch-115,135lbs. Felt good.
2. Clean
work up to a heavy single-235lbs. This is the most I have ever cleaned. But I don't max out on just cleans much. So I decided to stop at 235, but I feel like I have more left.
3. Jerk
work up to a heavy single off a rack-225lbs. This felt good today. Feel like I have a lot more in the tank here.
4. Front Squats
5x5-185,195,205,215,225
5. Metcon
No partner so just did regular DT. Took me 11:25. I was smoked by this point. 155lbs felt like 200. Overall a solid day though.
DT: 8:40
ReplyDeleteDid Open programming today. Not feeling very well.
ReplyDeleteDT: 7:44
Did C+J: Power Cleans: up to 255, everything felt heavy past 185...blagh
Back Squats: I'm still on 5-3-1, started new weight today. 1X5@225/1X5@255/1X5+(8)290....felt like 400.
All in all, numbers weren't terrible though.
Regional Barbell W/U 85,95#
ReplyDeleteDT Rx 12:38
Clean 140#
FS 125# across
Had my kiddos at the gym with me today, so I didn't make it through everything
ReplyDelete1. power clean 185# (this is a 10# pr)
2. jerk 175# (15# pr)
3. "DT" (didn't have a partner, so I did regular DT) 9:12 (3:27 pr)
I'm super, super pumped about these prs. not exactly where I want to be, but have definitely made progress!
Hope to hit the front squats later this afternoon
Master open:
ReplyDeleteDone out of order
FS: 135
DT: 14:17 rx. 4:30 pr
No time for cleans.
Open
ReplyDelete1 "DT
7:37
2. Clean
305 PR
3. Front squats
225/255/285
Good day for me
Welcome back pal! Congrats on new space
DeleteOpen
ReplyDelete1) 6:10
2) 325
3) 275
Regionals.
ReplyDelete1) 145/154
2) 277 (2# pr)
3) 211
4) 220/233/242/255/264
5) 24.04 with rest. Had to do alone so did a round and then rested a 1:1
6) 2.13
Masters Open
ReplyDeleteDT: 11:07 Rx (first timing doing this WOD.)
Pistols: 60, alternating each side, 2:59
Clean: 135#
FS 3x5 @135#, 155#, 155#.
Lest we forget.
ReplyDeleteOPEN
1. "DT" - 11:50 Rx (4:56 PR)
2. Squat Clean - 215# / 225#(f) (grip was smoked)
3. Front Squats (OT2M) - 3x5 @ 235#
REGIONALS:
ReplyDeletefeeling pretty awful today... went easy but still had to work pretty hard for it.
1) snatch complex: 85#, 105#
2) clean: stopped at 155#
3) jerk: stopped at 95# (not a typo.)
4.) FSq 5x5: 135#, 155#, 155#, 165#, 175#
6.) pistols: 1:31
debating on what to do later... might see if jerks are feeling any better and try to hit DT at Rx weight or do some airdyne intervals.
Open
ReplyDelete1) DT- 8:15- tweaked my back on the 3rd round of cleans. finished up the workout but could have gone faster
2) Trying to work on my jerk so did heavy single of that instead. 245#
3) didn't want to make my back any worse so did some squat therapy.
Open
ReplyDelete1) 9:20
2) 120kg PB
3 110kg across
1) 145, 155
ReplyDelete2) 215
3) 205
4) 185 x 3, 195 x 2
5) Partner DT - took us forever and a day. 34:00
6) Pistols - 3:15
am:
ReplyDelete1. snatch complex: 205#, got through everything with 225# and missed the full snatch cuz i'm retarded.
2. heavy single clean: 335# felt like cake. stopped there.
heavy single jerk from the rack : 340#
3. front squat: experimented with closer stance 225,275,300,315,315
PM
4. did heavy DT with a few friends. messed the clock up. every set felt really fast and unbroken.
5. didnt do 60 pistols for time cuz i'm lettin my knees bounce back.
OPEN:
ReplyDelete1) D.T. : 6:50 Rx. (1:31 pr from about a year ago)
2) 285#
3) 275#
Actually was able to get back to it today, stomachs feeling food, taking it easy on the knee.
ReplyDelete1. Did some coaching with a new athlete today so didn't do the complex, just worked up to a heavy single for some assessment with him.
2. 225. Not really super heavy, just drilling some technique stuff.
3. 295.
4. 225 Across.
5. 22:41 with a buddy at 165.
6. Passed on these, letting the knees heal up a bit.
Open:
ReplyDelete1. 6:39- 2:15 PR!
2. Power clean- 305#- missed 315# 3x's
3. 235/245/255
Wow awesome PR!
DeleteThanks bro!
Delete1.175
ReplyDelete2.280
3.not
4. Did team Heavy DT 13:10
Open
ReplyDelete1. "DT" 9:11. That's a 2:36 PR from 6/16. Wasn't feeling too positive today, but there's proof again that this training is amazingly effective. Thankful to have this blog and this community!
2. Worked up to 255 clean. Felt a bit squirrelly on the catch, so stopped there. Left ankle is still limiting mobility.
3. 225 across on FS. Took it easier than usual, nursing right knee.
Happy Monday y'all
Right back at you! You got to love a 2min + PR!
ReplyDeleteDT 7:43 not a PR :(
ReplyDeleteF/S 155
Reg.
ReplyDeleteSnatch work done at 135#. Felt good.
245# clean. That's a 10# PR even before knee surgery. Felt strong.
240# Jerk. 5# PR. However previous 235 looked ugly as all hell.
5x5 fronts done at 225. Knee getting back to feeling normal on these.
DT: 8:43. Totally gassed on this. Went unbroken on first 2 rounds. Everything felt good just got gassed.
Skipped pistols. Probably won't be able to do those until end of December or January when knee is 100% healthy.
Reg:
ReplyDelete....so I had a bit to drink last night, and it was just enough to take my head right out of the game for the WOD...surprisingly, the rest of the work went really well.
1. Snatch complex: 95, 135, then 155, 175
2. Squat Clean: 185, 225, 245, 265 (#20 PR!)
3. Jerk: 185, 225, 245, 265 (#25 PR!)
4. Front Squat 5x5: 225 across
5. got through one round and just couldn't do it.
.....moved on.
6. 2:10, first time doing pistols in quite a while, but managed a steady pace.
really happy with my results even if I didn't get the WOD in. Two huge PR's makes any day a good one!
Would have been nice to do this in 2 sessions DT after that work was not fun. Schedule between work and family just won't allow 2 sessions.
DeleteHuge PRs man that's awesome!
DeleteOpen
ReplyDelete1. 10:20
2. 255#
3. 225#
DT: 6:28 (32sec PR)
ReplyDeleteClean: 275
FS: 255
Open
ReplyDelete1) 6:27 @ 115# - last time I was 8+ min with 80#...I'll take it
2) 205# - failed 225# x 2, but I'm damn close.
3) 185/205/ then crapped the bed last set. Legs were toast.
1. 17:59 (scaled to 135#)
ReplyDelete2. 177 (9# PR! Could have went further but stopped there)
3. 155#
1) 5:09 65#
ReplyDelete2) 120#
3) 110# across
Open
ReplyDelete1) 6:00 95#
2)175#
3)145#
Regional (All one session and moved quick!!)
ReplyDelete1. 175#, 200#
2. 275# pwr missed 300# 3x I'm a puss.
3. 275# also missed 300# (not my night)
4. 165,185,205,225,245 (Legs felt great)
5. Did Big DT by myself work rest 1:1 (1:34, 1:19, 1:26, 1:30, 1:25) 18:52 total, 7:14 work
6. 3:58 (had to do pistols are a goal for me)
Open
ReplyDelete6:53 135#
Power cleaned 225 jumped to 255 and just had nothing in the tank
Did 225 for a set and knee started hurting
This comment has been removed by the author.
ReplyDeleteDT: 10:23 (3 min PR from a few months ago)
ReplyDelete245# clean
235# front squats
Saw some beastly scores up there, nice job all.
Open
ReplyDelete1. 9:27 Rx
2. 170# - pr!
3. 135/145/155
1. 175# x2
ReplyDelete2. 225#
3. 225#
4. 275# across
5. no partner so 1:1 rest ratio. (2:16 2:13 2:12 2:23 2:30) total time approx 20:50
6. 3:09
Open
ReplyDelete1) 6:44 PR by 29 seconds and wife did it in 4:30 freaking insane
2) 285
3) 265
we also did Heavy DT when it was posted on NCCFLab on October 13th our time was 15:51 I slowed us down she did it all UB @125
DeleteReg:
ReplyDeleteSwamped with work today, did what I could
Snatch - 195 and 205
Clean - worked up to 285
Jerk - Did Wendler Shoulder Press instead, hit 165x4 on last set
Squats - Did Wendler HBBS, hit 335x3 on last set
DT - favorite workout but didnt have time :(
60 pistols for time - 2:09
Open
ReplyDelete1. 15:53 rx. Last time I did DT I did 95# in 14:02. I'm happy that my firm in hang cleans was pretty clean and my time was not 20+ mins
2. Skipped. Got talking .. Whoops
3. 135#. Done.
Open
ReplyDelete1) 11:48
2) 115kg
3) 110kg - this felt heavy enough for today
Did gymnastics as part of the warm-up. Got my first 2 free standing hspu today!
ReplyDelete60 pistols alternating toom 5:29. Did NOT push pace here. That was far and away my best performance of that movement
Clean worked up to 265.
Jerk worked up to 275.
Fs: 245 across
Heavy dt. Ran out of time after 4 rounds.
My partner finshed his 4th round at 20:45
(This was tough but rounds 3/4 were better once I settled in)
Great day at the gym!
OPEN:
ReplyDeleteTried out a version of "DT" for an upcoming comp
3 rounds @ 155
2 rounds @ 185
1 round @ 205
This ate my lunch
MORNING SESSION
ReplyDelete1. Snatch Complex @ 115#
2. Clean @ 195# (this is a 8# PR! Almost had 200# but need to work on keeping core tight)
3. Jerk @ 185# (failed @ 190#)
4. Front Squats @ 165# across
5. Metcon
"Big DT" should be called big bruises in my case. Wow this was hard (especially the PJ). Didn't have a partner so did 1:1 work/rest. Total time was 21:38min
6. 60 Pistols for time, alternate every rep.
Time: 1:55min (love pistols)
Open Program
ReplyDelete1) 8:40 (PR by :58) - actually felt slow, but I was able to break up each round into just 3 sets (first one in 2 sets).
2) Stopped at 230 (~85%), back felt sketchy.
3) Skipped due to low back pain.
My strength has definitely improved, but my conditioning is feeling off right now and I have a bunch of aches and pains. I think I'm just a tad overtrained. Taking the next few days off to try to get mentally and physically back to normal.
Open.
ReplyDelete1. Hatch squats
2. "DT": 12:34 at 135#
Okay finally back after a 6 week "break." Going to start posting again to hold myself accountable.
ReplyDeleteDid this all in one evening session so I skipped DT.
1. Snatch Complex- worked up to 105
2. Clean- worked up to 155
3. Jerk- worked up to 160
4. Front Squats- 125-140
1. Metcon- skipped
2. Gymnastic Benchmark- 2:46
OPEN
ReplyDeleteDT-9:41rx
clean - 215#
front squat 225 across
open
ReplyDelete1. 6:36 125#
2. sq clean 335# Big PR for me!
3. 225# 255# 275#
1. 145
ReplyDelete2. 285 PR
3. 205 attitude problem.
4. Top set 295
1. Done, scaled first 4 rounds 185 last round.
2. 10:09
Big Dex pushed me through it today. Would have just quit. A real -10% session glad he made me do it.
1. Did my Back Squats - following 5-3-1 - did the front squats and glute hamstring raises for my assistance work
ReplyDelete2. Hit 180 for clean. Felt good.
2. DT - 8:58 (26 second PR).
I know that I am mixing the order of the workouts - but I am focusing on getting stronger (I know, I know, I know...) - But I would rather admit it here then do it "behind your back."
1. Snatch complex - 90kg
ReplyDelete2. Clean - 130kg
- got under 140kg twice but couldn't stand it up
3. Jerk 130kg
- got under 140kg 3-4times and stood one up but rebent the arms
4. Front squats: 110,115,120,130x4
5. Partner DT with Matt R - 14:44
- I struggled and broke up each round, Matt did everything unbroken - Big Rig
6. 60 Pistols: 2:04
Open
ReplyDelete1) 12:05 135#
2) 205# arms felt weak
3) 185# across