Wednesday, November 13, 2013

Thursday 11.14.13

Belinda Chou

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1.  Snatch Skills
7 x 2 High Hang Squat Snatch - From pockets

2. Clean and Jerk 
7 x 2 High Hang Squat Clean and Jerk - From pockets

3.  Squats
4x10 Back Squat

4.  Gymnastic Skills
5 rounds of :20 on, :40 off of:
max distance HS Walk

AFTERNOON SESSION
1.  Metcon
21-15-9:
HSPU
C2B
400m Run after every round.

2.  Accessory Work
3x10 Tate Presses
2x20 Close Grip Bench Press
100 Tricep Push Downs
100 Band Pull a parts

2014 OPEN ATHLETES
1.  Metcon
21-15-9:
HSPU
C2B
400m Run after every round.

2.  Snatch Skills
7 x 2 High Hang Squat Snatch - From pockets

3.  Squats
2x10 Back Squats

66 comments:

  1. Woohoo! This just made my night! I giggled and jumped up and down like a little school girl :)
    Thanks CFNE

    ReplyDelete
  2. Open:
    1) 13:47... Slow, but better on the HSPU... I moved from crap samich to soup samich!
    2) #120 across, everything felt smooth and quick even after the shoulder smoke.
    3) #230, it was tough but I did it!

    ReplyDelete
  3. Don't do one session guys, it was wicked hard.

    MORNING SESSION
    1. Snatch Skills
    7 x 2 High Hang Squat Snatch - Worked up to 155 for last set, felt solid, could have gone higher but remember this is our technique day.

    2. Clean and Jerk
    7 x 2 High Hang Squat Clean and Jerk - Worked up to 275 for the last set, could not have gone higher.

    3. Squats
    4x10 Back Squat- 225, 245, 275, 295

    4. Gymnastic Skills- Skipped

    1. Metcon- At this point it was all I had to keep going, my legs were cramping hard. HSPU (Regional standard box) felt fine, CTB did not, 400 meter run felt like I was running in mud. 16:11

    ReplyDelete
    Replies
    1. Haha yes they arent pretty hey...
      And I missed Monday so its my third day in a row... Ouch
      Impressive cleans man!

      Delete
    2. *** Worked up to 275 ... "remember this is our technique day." ***

      Thanks for the push. On this board it is easy to remember there are lots of people better than you working as hard as you.

      Delete
  4. Regionals alllllllll in on session
    1.Snatch Skills-Worked up to 125lbs. Felt pretty solid here.
    2.Clean and Jerk Skills-Worked up to 185 and stayed there for the last 5 sets. Could have gone higher.
    3.Back Squats-185,205,225,235. OUCH. Hello Jello legs.
    4.Skipped due to time.
    5.Metcon-13:20. I've been focusing in on my HSPU weakness and it really showed here today. HSPU felt good for the first time EVER. Next goat to kill: C2B's haha

    ReplyDelete
  5. Reg.

    Snatch complex - worked to 155. These felt great today.

    C&J complex - 5 @ 185 and 2 @ 205. One sketchy jerk in the 205's. Need to drop faster. Catching high and riding it down. All mental. (Knee)

    Back squats - 225, 235, 245, 255. Very last rep at 255 ugly but got it. Getting strength back.

    Skipped HSW due to time.

    Metcon - 10:31. Wasn't gonna run because of knee so I rowed on the 21's then ran on the 15's and realized this is stupid ouch. Then rowed after the 9's.

    Might do accessory band work at home tonight.

    Great day today. Thanks coach.

    ReplyDelete
  6. I know there's a strict NO EXCUSES policy here so I'll limit mine to 3:
    1) There is a pie factory across the street from our gym, so I took my time on the runs to savor the smell outside. That's why my time was slow.
    2) Anyone else need another week to rest and recover their hamstrings from Tuesday??
    3) My PM session is wrestling practice - 5'8"/185/28M head wrestling coach at my school and I had my a** handed to me by a 16yr old 145 kid. I'm out of shape.

    Today's training:
    1) 185-205
    2) up to 245
    3) 275 across
    4) 30-40'
    5) 9:20
    6) no time. shoulders will be drilled with the team tonight.

    ReplyDelete
    Replies
    1. Yeah. The pie factory thing is legit.

      Delete
    2. HAHA... "Anyone else need another week to rest and recover their hamstrings from Tuesday??" mine were still sore from Monday's work!

      Delete
  7. Reg:

    Wicked hard is right.

    1. 155's, then last two at 175

    2. 185's. then last two at 205

    3. 255 across

    4. skipped for sake of metcon.

    PM 1. 10:38, C2B unbroken butterfly, HSPU all kipped, and not so unbroken... runs felt like swimming they were so slow (after the back squats).

    Absolutely awesome session this morning, Jimmy was on his game and so was I. everything felt great and strong...until the runs, but that isn't enough to bring it down.

    ReplyDelete
  8. Regionals

    1) up to 154. Felt smooth
    2) up to 198
    3) 242/264/275/287
    4) 76' total.

    ReplyDelete
  9. OPEN
    1. Metcon - 11:47 Rx
    2. 7x2 HHSS (OT2M) @ 105/110/115/120/125/130/135
    ... focused on bar path - felt good ...
    3. 2x10 BS @ 265#/280#

    ReplyDelete
  10. 1) Snatches - 145 across
    2) C&J - 175 across
    3) Squats - 185 across
    4) HS Walk - done. Couldn't measure exactly, but felt stable
    5) Metcon - 10:49. Runs too slow.
    6) Accesory - done. Tate press w/35 lb dbs

    ReplyDelete
  11. Open:
    1) 14:34, working on C2B butterfly so my pull-up's basically went 2,3,2, etc. gotta drill the skill. Running in freezing temp's felt good on the lungs!!!! (not a complaint)
    2) 90/110/110/120/110/120/125, scaled back on set 5- was getting sloppy.
    3) 200-210

    ReplyDelete
  12. Regional
    1) up to 185# w/straps, no misses
    2) up to 255# (time to add some extra jerk practice)
    3) skipped (time)
    4) 32'/24'/18'/22'/20' = 116 feet

    ReplyDelete
  13. Master open
    14:16 rx
    Hhss. 55#
    BS 2 x 10: 140#

    ReplyDelete
  14. Regionals:

    5'8"/180 lbs./43

    1. Worked up to 130 lbs.
    2. Worked up to 198 lbs. (Last round all other rounds done at 185 lbs.)
    3. 205, 225, 245, 265. Felt 265 was a little easier than it should have been so I went for 285. Got eight, but my grunting was literally scaring the class that was warming up so I called it good.
    4. Skipped.
    5. 13:38. This one was like having a goat chasing me around the gym. Three movements that make me cringe the most, but somewhere in the middle of the round of 15 the HPSU started coming easier and that continued on the CTB. Last round I went all unbroken, which for me is a HUGE win.
    6.a. Done with 55 lbs. DB
    6.b. Done with 95 lbs. First 10 reps of each set were like lifting a cloud; the last 3 were extremely unpleasant and humbling.
    6.c. Done
    6.d. Done

    Great day!

    ReplyDelete
  15. Regionals:

    AM:
    1) 135
    2) 205
    3) 235
    4) didnt do

    PM:

    1) 13:35
    2) close grip bench press and tri pulls only

    ReplyDelete
  16. Regionals:

    AM:
    1) 135
    2) 205
    3) 235
    4) didnt do

    PM:

    1) 13:35
    2) close grip bench press and tri pulls only

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

    ReplyDelete
  18. Open

    1) 20:10
    2) 65, 85, 95, 115, 125, 135, 145 (f) x1
    3) 255, 260

    ReplyDelete
  19. open training
    started with hhss- went 7x2 at 135 across
    -hhsc went 7x2 at 165

    -changed up wod because we are doing clovis this saturday for hero wod week and I didnt get to do when it was posted here. goal is sub2 hours. running isnt my thing so pushing outside my elements.
    5rds
    500m row
    10-d ball slams 35lb
    13:30

    mobility

    ReplyDelete
  20. Open:
    1. 13.44
    2. 55#
    3. 165# for both sets

    ReplyDelete
  21. Question for the Coach/COMP Crew:

    Been struggling with efficiency on the C2B and HSPU - wondered if Coach might have some tips to share ... just not getting it.

    ReplyDelete
    Replies

    1. What parts are you not getting? For what's its worth.. My butterfly c2bs have improved a lot lately, I found that driving my knees then hips up on the kip got me lots more power and rhythm.

      Delete
  22. Open
    Metcon 12:25 with 400m row instead of run
    High hand snatch #75... Still need to get under the bar faster
    Back squat 175#

    ReplyDelete
  23. Open:

    1.) 13:27

    2.) Done. Super light weight (hands are pretty beat up!)

    3.) Made up Mondays 3x5 FS: 200#

    ReplyDelete
  24. Open
    1) 9:45 (still can't get into a good rhythm with the butterfly C2Bs)
    2) 205
    3) gonna do a little later

    ReplyDelete
  25. Open
    1)10:38 (I would sooner eat flaming cat sh*t than do c2b...my biggest weakness by far)
    2) 205
    3) to be completed

    ReplyDelete
  26. AM
    1) 135-155-175-195-215-225 miss the second on 235
    2)195-215-235-255 miss second on 265
    3)185-275-295-315
    4) 6m-8m-10m-6m-7m total 37 meter
    PM
    1) 8:59 really happy unbroken hspu and c2b lost time on the run really slow runner
    2)
    tate 40 lbs
    close grip 135 lbs

    ReplyDelete
  27. am:
    snatch: worked up to 225# on my last double
    clean&jerk: worked to 300#
    back squat: 315# across
    handstand walks: all unbroken, didnt measure how far
    PM;
    METCON: 9:23 rx (hspu's done on 45# bumpers)

    tate press: 40# db's is all we had
    close grip bench: 135# across
    tricep pull downs: done
    pull aparts: done

    ReplyDelete
  28. 1) worked up to 185 for a single
    2) worked up to 235
    3) worked up to 265
    4) WOD-10:03 , CTBs have been bothering my shoulder lately had to pass on the butterfly and just kip. This makes them a lot harder or I was just weak today, felt heavy on the bar. Overall solid session.

    ReplyDelete
  29. Open
    1- 8:39
    2 - 95, 115, 135, 145, 155, 155, 165
    3 - 250, 250

    ReplyDelete
  30. 1. 165 across. Felt good. Only 1 miss. Made a minor adjustment and made the rest pretty.

    2. 165, 185, 185, 205, 205, 225, 245.

    3. 205, 235, 245, 255. The 255 was actually a 10RM PR by 10# I felt like I could have gotten 265.

    4. 114' Just couldn't keep momentum today for some reason. I've been having some wrist trouble which has been affecting my position overhead. I think that has something to do with it.

    5. Kinda skipped this. I had a splitting headache and going upside down was not working for me. Did OTMx10 odd mins 8-10 C2B, Even 8-10 Strict press (turned into a PP towards the and) at 115.

    6. Done. I'm not gonna lie, we got fired up doing the tate presses and went back to bi's and tris days and snuck in some curls with the EZ bar. Sneaking a pump felt good.

    ReplyDelete
  31. OPEN + Clean and Jerk and Gymnastics Skills:

    1) Metcon: 7:41 Rx. Everything unbroken. Need to work on pushing myself harder when I work out alone.
    2) 7 x 2 Pocket Snatch: 115, 115, 125, 125, 125, 135, 135
    3) 7 x 2 Pocket Clean & Jerk: 185, 195, 205, 215, 215, 215, 215
    4) 2 x 10 Back Squats: 255, 275
    5) :20 on, :40 off HS walk x 5: 116 feet total distance

    ReplyDelete
  32. Open Masters
    1. 9:53 Rx
    2. Hhss 75#
    3. BS 140#

    ReplyDelete
  33. Open
    1. 13:27
    2. 80#
    3. 165#, 185#

    ReplyDelete
  34. Open
    1-8:58 all unbroken. Surprised myself!
    2-135-135-145-145-155-155-165(f)
    3- 185-205

    ReplyDelete
  35. Open
    1. 8:59
    2. 95/105/115/125/135/145/155
    3. 245/255

    ReplyDelete
  36. Open

    1. 11:51. C2Bs felt the best they ever have, now that I have a full height bar and can swing freely.

    2. Really focusing on my snatch lately. Need to fix lack of full hip extension and getting down faster. Making progress. 65-95-105-115-125-135-135

    3. 275, 295. Could've gone slightly higher but it was still a good push.

    ReplyDelete
  37. Open
    1) 9:09 - unbroken HSPU
    2) 95/95/105/105/115/115/115
    3) Skipped - work is busy right now so I'm feeling exhausted by the end of the day.

    ReplyDelete
  38. Open/Masters 47

    1) 11:57 rep scheme 15-10-5.

    2) worked up to 95#.

    3) didn't do... No excuses.

    ReplyDelete
  39. 1. Built to 170 also hit 185 for single.
    2. Built to 245 (Jerk PR hit for a double. good session here)
    3. 245
    4. Skipped time/inability. I'm hiding from this one.
    1. 17:19 Rx
    2. Done 40lb DB/135 press

    ReplyDelete
  40. Open
    1. 17:50 Rx unbroken HSPU .. Failed a few CTB in round 9... Thought runs were fast because it is cold out but obviously still too slow
    2. 65# for three rounds 75# for last four.
    3. Decided to do 4x10 because weight felt too easy for first two rounds but was unsure of myself to go heavy at first.
    125, 125, 135, 145

    ReplyDelete
  41. Replies
    1. 2) worked up to 155
      3) 285,300 PR by 25#

      Delete
  42. am
    1. worked up to 175
    2. worked up to 225
    3. 275 across
    4. lots of falling
    pm
    1. 9:41
    2.tate-35#
    close-135,155
    done
    done

    ReplyDelete
  43. Regionals:
    1. 7 x 2 High Hang Squat Snatch - From pockets
    2 @ 105#
    2 @ 115#
    2 @ 125#
    1 @ 135# (failed second rep. Tried 2 more times but kept failing entirely)

    2. 7 x 2 High Hang Squat Clean and Jerk - From pockets
    4 @ 155#
    3 @ 165#

    3. 4x10 Back Squat
    @ 165#, 175#, 185#, 195# (legs felt strong!)

    4. Gymnastic Skills
    Done

    5. Metcon
    Time: 13:35min (this was ultra slow for me)

    6. Accessory Work
    Skipped

    ReplyDelete
  44. Open
    1. Everything with HSPUs is a joke on me, it becomes a practice. 26:44. Had a set of 3 once :). Pull-ups - 12-9, 15, 9. Row instead of runs.
    2. snatches - 95#
    3. Hatch squats.

    ReplyDelete
  45. Wasn't feeling well Thurs. Tried to get this in, but had to delay a day until Fri.
    1. 115-185#. Watched a lot of Burgener videos to help focus on specific points.
    2. 155-215#.
    3. 225# 245# 265# 285#, tiring but felt really good.
    4. skipped, I do HSWs several times a week for practice
    5. 12:24, c2bs steady and consistent but broken into many small sets, HSPU unbroken
    6. not done.

    ReplyDelete