2014 REGIONAL & GAMES ATHLETES
1. Barbell
EMOMx20
Odd: 10 Front squats + 20 Double unders - from a rack.
Even: 10 Bench Press + 20 Double unders
2. Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height.
3. Airdyne
2 mins for Max Calories
EMOMx20
Odd: 10 Front squats + 20 Double unders - from a rack.
Even: 10 Bench Press + 20 Double unders
2. Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height.
3. Airdyne
2 mins for Max Calories
2014 OPEN ATHLETES
For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)
For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)
Crazy..
ReplyDeleteWho's next...
Rich:)
1) EMOM×20
ReplyDeleteStarted Front Squats @ 175 and ended up @
115.
Banch press staarted at 135 ended @ 115.
Tougher than expected.
2) My two biggest goats all in one. Took long :)
3) Rowed 1000m
Well I think that was one of the best ways to wake up!
ReplyDeleteOTM x 10 = Squat Snatch @ 165
EMOM x 20:
Even = Front Squats @ 150 (R1-5) / 135 (R6-10)
Odd = Bench @ 115 (R1-5) / 95 (R6-10)
Will do the rest later on...
Open-
ReplyDelete1. Redo from thursday- i did it wrong last time 225/185/135/95- missed 6 total reps, hit all 225/95
2. Partner- 18:53- clayton & i (1400m - 350m at a time
3. 5 rds- 5 hspu 5", 5 s.qts 245#
9:46
Did some make up work due to a really busy end of the week.
ReplyDeleteClean and Jerk
EMOMx12
First 3 minutes: 4 Clean and Jerks, 225/155
Second 3 minutes: 6 Clean and Jerks, 185/135
Third 3 minutes: 8 Clean and Jerks, 135/95
Final 3 Minutes: 10 Clean and Jerks, 95/65
DONE! Happy with Results
Snatch Skills
EMOMx10
3 Squat Snatches - something that feels comfortable and fast.
155x4, 165x4, 175x2
Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height 12.5"
7:27
Open/Masters 47
ReplyDelete1) 19:13 Rx. Teamed with Matt Heacock and Rich Heverly.
Also did some squat clean work.
Also did 5 RFT 1 mu 5 hspu. Didn't look at clock when I was done...I'm an idiot.
Clean and Jerk
ReplyDeleteEMOMx12
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, light
1) @ 185# 2/2/2
2) @ 155# 4/4/4
3) @ 135# 6/4/4
4) @ 95# 0/10/10
- Went a little heavier and scaled back on reps. Trying to build that strength.
2014 OPEN ATHLETES
For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)
* Team of 2 with Bus. Each rowed 350m x 2 (1400m). Completed Rx reps and weight. Time: 18:53
2. Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height. @ 8.5" deficit
Time: 12:30
First time doing that much of a deficit. Wags gave me some great pointers.
Masters 46
ReplyDelete2014 OPEN ATHLETES
For time: (20:58) jay,tanner, me
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)
2.). 5 min EMOM
Bench 165 (10,10,7,5,5)
10 min EMOM
5 - FS #135 ( focused on form)
Open
ReplyDelete1) Did the C&J EMOM
First 3 minutes: 4 C&J 135#
Second 3 minutes: 6 C&J 115#
Third 3 minutes: 8 C&J 95#
Last 3 Minutes: 10 C&J 75#
Felt good first time back doing clean & Jerks went unbroken all rounds only missed the first set of 10 C&J round
2) did 5 rounds for time of 50' overhead lunge with 45# plate and 21 Burpees. Didn't want to overdo it with shoulder. 12:46
did the open wod with my husband today - we shared a 75# bar. tried to split the reps in sets of 10. no timer. just hit it as quick as possible while the kiddos were entertained with a Christmas show.
ReplyDeleteI'm just starting and will be training two days behind. Are the cleans from Thursday full or power? Thanks in advance.
ReplyDeleteI'd highly encourage you to do power
DeleteRegionals:
ReplyDelete1) EMOM x 20: odd-10 front squats + 20 DU. Even: 10 bench press + 20 DU
Front squats: 155, 155, 155, 135, 135, 135, 115, 115, 115, 115.
Bench press: 155, 155, 155, 135, 135, 135, 115, 115, 115, 115.
2) 5 rounds for time:
5 muscle ups and 5 deficit HSPU (13 inches)
11:44. Kip wasn't working well on the HSPU
3) 2 minutes for max calories on rower (no air dyne): 48
2-man partner version:
ReplyDelete1000m row
50 hps
50 thrusters
50 hps
1000m row
16:40 rx, definitely harder with a 1:1 work rest ratio, I think.
Regionals:
ReplyDelete1) Used 135 for both for all minutes. Bench got extremely tough at the end. Almost made it, but had to finish the last 7 DU after the 20th minute.Got called into work and couldnt finish the rest. Kudos to people who can handle 25 muscle ups after that terror to the chest.
1. 20 min emom:
ReplyDeletefront squat: 185#(this wasnt that smart)
bench: 155#(also, not that smart haha)
2. metcon: 6:56(2 rounds with a 7inch deficit, last 3 off a 45# plate because im a vagina)
3. airdyne 2min: 60 cal
Open
ReplyDelete1- Did with my Wife and did power snatches instead of hang power snatch by accident Time 20:08
2014 REGIONAL & GAMES ATHLETES
ReplyDeleteThrew in a 3RM hang clean to see where I stand for this competition I am in next month. Got 225lbs.
1. Barbell
EMOMx20
Odd: 10 Front squats + 20 Double unders - from a rack. Only have one rack. So I took these from the ground. 105lbs.
Even: 10 Bench Press + 20 Double unders-95lbs.
2. Gymnastics
5 RFT:11:19. This felt good.
5 Muscle ups
5 Deficit HSPU - you choose the height.-5" deficit.
Mixed around today
ReplyDelete1.) Clean and jerk technique, worked up to #235. Split jerk felt the best it had in awhile.
2.) Regionals gymnastics word
5 muscle-ups
5 deficit hspu
Clock stopped, was somewhere between 12-14 min. Used parallettes with an an mat, so 10" deficit. Lots of fails, heels off the wall. Muscle-ups unbroken. Good one!
1. 135# for Front Squats, Banded push-ups (blue x3, red x1, pushups x6). Who doesn't have a bench in his garage? <- this guy. Had a few rounds were I didn't finish all Doubles.
ReplyDelete2. 3rnds MUs before they died, then progressions and high pulls. 5 rns dHSPU @ 4". >22min
3. 60 cals on AirDyne
EMOM-12 minutes clean and jerk
ReplyDeleteFirst three minutes: 12 c&j #155
Second three minutes: 18 c&j #125
Third three minutes: 18 c&j #105
Fourth three minutes: 22 c&j #85
Partner row w/hang snatches and thrusters(matt and eric)
19:13 #75
Five EMOM hspu and back squat:
155# bs. Shoulders smoked on hspu
Regionals, Masters
ReplyDelete1) 135 for both. Finished a little behind. This was a good one.
2) 5 RFT - 10" deficit - 7:40
3) Airdyne - 41 calories
Regionals -
ReplyDelete1) 20min emom was brutal and DU are a big goat
Did 165 FS
Did 155 bench for half and 135 for half all reps on each BB unbroken
Did 15 DU after each excercise otherwise I wouldn't keep up. 2) 5rds 5hspu at 12in def and 5MU 7:42 not to bad rested a bit too much I think. 3) our gym had a oly clinic today so missed out on the rowing but PRd my snatch at 240 even after all that stuff in the morning!
Open (Jet, Jose, Hunter)
ReplyDelete19:20
On saturdays guys from the local affiliates, usually 3-4 gyms or so have been getting together and having a throw down. More a glorified "bro-session" than anything, but any who, PRed my snatch this morning at 245. Missed 250 twice, but it's within reach. 245 was the aggressive year end goal I made in January. I haven't gotten the 300 CJ, but amped about my snatch!
ReplyDeleteThen a nasty little partner wod.
1. Barbell
ReplyDelete145# FS, 45# DB Bench Press - Done
2. Gymnastics
6" Deficit - 9:10ish
3. 2 mins max burpees to a plate - 35
Open:
ReplyDeleteEMOM 20:
did the FS @ 125..maybe could have gone heavier but i wanted to get all sets smooth and UB
Bench @ 135 perfect weight to hold 10 fast
and got all the dubs in..
We smoked the met con in 16:18 today...felt awesome, strong rowing and fast reps on the barbell
also did 4 rounds of regionals gymnastics, but was totally smoked at that point
Ub Muscle ups and 8(ish) inch deficit HSPU
can't wait to rest and consume calories tomorrow
Today looked like fun, but had a competition today so didnt get to do it. But want to say thanks once again for this programming ben, ive gotten ao much better!!! My little man got sick this week and kept us up all night wed and then yesterday morning I woke up with my throat on fire and it progressively got worse and woke up this morning feeling like crap still.. So I really didnt go into this competition with any expectations of doing any kind of decent, but just decided to have fun and give it my all that I could offer on this day. Well even not at 100% my all was pretty good today, pushed through and came out with a 14th place finish out of about 40 and some bragging rights because I was one of only 12 guys to finish the brutal last wod chipper they threw at us under the time cap! This programming rocks ben, thanks so much!!!
ReplyDeleteNice work dude. Get better and start posting again so I can chase you hahah
DeleteThanks bro, workin on it, feelin a little better today, hoping I kick it by tomorrow.
DeleteOpen
ReplyDelete15:46
2-man partner version:
1000m row (250m each)
50 hang snatch
50 thrusters
50 hang snatch
1000m row (250m each)
No team, so did the regionals work today.
ReplyDelete1. OTM20 odd FS even BP
Started out with 155 FS then dropped down to 135 after 3 sets. Bench used 175 which got heavy and I had to cut some reps in later rounds. Also had to cut DUs to 10 on a few rounds. So guess I was ambitious on my weights again but def got the stimulus!
2. 5 RFT 5 MUs 5 PHSPU 9"
16:47. Was pretty whupped by this point, just glad to finish it. Failed the last MU 3 times before getting it. Looks like it's gonna be lots of muscle ups in the snow this year so better get used to it!
3. Didn't do.. No airdyne.. No more gas..
Open
ReplyDelete2 person team, 17:34
You win again Ben...
ReplyDelete1) Rnds 1-6 @ 185/135, rnds 7-10 @ 135/95.
2) dnf - funky shoulder thing goin on
3) 61 cals
1) did both at 115# , last 4 rounds did 8 reps instead of 10.
ReplyDelete2) very long with a 5" deficit. Timer got reset but I know it was around 11 minutes maybe longer (rings are in a different room than our timer so unsure of when someone reset it
3) 49 calories on a rower
open
ReplyDeletei train alone 11:50 i do 500mts run 25 and 500 mts run