Monday, November 11, 2013

Monday 11.11.13

Speal.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
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

2.  Clean
work up to a heavy single.

3.  Front Squats
3x5 across

67 comments:

  1. 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.

    Worked 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

    ReplyDelete
  2. Open/Masters 43

    Did 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

    ReplyDelete
    Replies
    1. Thanks Mark! I see you had a great pr as well! Awesome program!

      Delete
  3. 1. Snatch complex- 155

    2. 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

    ReplyDelete
    Replies
    1. Front squats- 185,205,225,245,265 (pr for 5)

      Didn'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

      Delete
  4. Open:
    1. 14:54
    2. 135#
    3. 2@145#, 1@150#

    ReplyDelete
  5. 2014 REGIONAL & GAMES ATHLETES-Had to cram this all into one session today. Woof.

    MORNING 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.

    ReplyDelete
  6. Did Open programming today. Not feeling very well.

    DT: 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.

    ReplyDelete
  7. Regional Barbell W/U 85,95#
    DT Rx 12:38
    Clean 140#
    FS 125# across

    ReplyDelete
  8. Had my kiddos at the gym with me today, so I didn't make it through everything

    1. 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

    ReplyDelete
  9. Master open:
    Done out of order
    FS: 135
    DT: 14:17 rx. 4:30 pr
    No time for cleans.

    ReplyDelete
  10. Open
    1 "DT
    7:37

    2. Clean
    305 PR

    3. Front squats
    225/255/285

    Good day for me

    ReplyDelete
    Replies
    1. Welcome back pal! Congrats on new space

      Delete
  11. Regionals.

    1) 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

    ReplyDelete
  12. Masters Open
    DT: 11:07 Rx (first timing doing this WOD.)
    Pistols: 60, alternating each side, 2:59
    Clean: 135#
    FS 3x5 @135#, 155#, 155#.

    ReplyDelete
  13. Lest we forget.

    OPEN
    1. "DT" - 11:50 Rx (4:56 PR)
    2. Squat Clean - 215# / 225#(f) (grip was smoked)
    3. Front Squats (OT2M) - 3x5 @ 235#

    ReplyDelete
  14. REGIONALS:
    feeling 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.

    ReplyDelete
  15. Open
    1) 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.

    ReplyDelete
  16. Open
    1) 9:20
    2) 120kg PB
    3 110kg across

    ReplyDelete
  17. 1) 145, 155
    2) 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

    ReplyDelete
  18. am:
    1. 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.

    ReplyDelete
  19. OPEN:
    1) D.T. : 6:50 Rx. (1:31 pr from about a year ago)
    2) 285#
    3) 275#

    ReplyDelete
  20. Actually was able to get back to it today, stomachs feeling food, taking it easy on the knee.

    1. 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.

    ReplyDelete
  21. Open:
    1. 6:39- 2:15 PR!
    2. Power clean- 305#- missed 315# 3x's
    3. 235/245/255

    ReplyDelete
  22. 1.175
    2.280
    3.not
    4. Did team Heavy DT 13:10

    ReplyDelete
  23. Open

    1. "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

    ReplyDelete
  24. Right back at you! You got to love a 2min + PR!

    ReplyDelete
  25. Reg.

    Snatch 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.

    ReplyDelete
  26. Reg:
    ....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!

    ReplyDelete
    Replies
    1. 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.

      Delete
  27. DT: 6:28 (32sec PR)
    Clean: 275
    FS: 255

    ReplyDelete
  28. Open
    1) 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.

    ReplyDelete
  29. 1. 17:59 (scaled to 135#)
    2. 177 (9# PR! Could have went further but stopped there)
    3. 155#

    ReplyDelete
  30. 1) 5:09 65#
    2) 120#
    3) 110# across

    ReplyDelete
  31. Regional (All one session and moved quick!!)
    1. 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)

    ReplyDelete
  32. Open

    6:53 135#

    Power cleaned 225 jumped to 255 and just had nothing in the tank

    Did 225 for a set and knee started hurting

    ReplyDelete
  33. This comment has been removed by the author.

    ReplyDelete
  34. DT: 10:23 (3 min PR from a few months ago)
    245# clean
    235# front squats

    Saw some beastly scores up there, nice job all.

    ReplyDelete
  35. Open
    1. 9:27 Rx
    2. 170# - pr!
    3. 135/145/155

    ReplyDelete
  36. 1. 175# x2
    2. 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

    ReplyDelete
  37. Open
    1) 6:44 PR by 29 seconds and wife did it in 4:30 freaking insane
    2) 285
    3) 265

    ReplyDelete
    Replies
    1. 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

      Delete
  38. Reg:

    Swamped 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

    ReplyDelete
  39. Open
    1. 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.

    ReplyDelete
  40. Open

    1) 11:48
    2) 115kg
    3) 110kg - this felt heavy enough for today

    ReplyDelete
  41. Did gymnastics as part of the warm-up. Got my first 2 free standing hspu today!

    60 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!

    ReplyDelete
  42. OPEN:
    Tried out a version of "DT" for an upcoming comp
    3 rounds @ 155
    2 rounds @ 185
    1 round @ 205
    This ate my lunch

    ReplyDelete
  43. MORNING SESSION
    1. 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)

    ReplyDelete
  44. Open Program
    1) 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.

    ReplyDelete
  45. Open.
    1. Hatch squats
    2. "DT": 12:34 at 135#

    ReplyDelete
  46. Okay finally back after a 6 week "break." Going to start posting again to hold myself accountable.
    Did 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

    ReplyDelete
  47. OPEN
    DT-9:41rx
    clean - 215#
    front squat 225 across

    ReplyDelete
  48. open
    1. 6:36 125#
    2. sq clean 335# Big PR for me!
    3. 225# 255# 275#

    ReplyDelete
  49. 1. 145
    2. 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.

    ReplyDelete
  50. 1. Did my Back Squats - following 5-3-1 - did the front squats and glute hamstring raises for my assistance work

    2. 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."

    ReplyDelete
  51. 1. Snatch complex - 90kg
    2. 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

    ReplyDelete
  52. Open

    1) 12:05 135#

    2) 205# arms felt weak

    3) 185# across

    ReplyDelete
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    ReplyDelete