Bushey
2014 REGIONAL & GAMES ATHLETES
1. Snatch Technique
5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
2. Clean and Jerk
5 sets of: 3 Position Clean + Jerk
Position 1: High Hang, Pockets
Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee
3. Squat
8x2 Safety Bar Back Squats
4. Gymnastics Skills
5 sets of: 1 strict deficit HSPU + max rep kipping - work to a max deficit strict hspu, then without coming off wall complete as many kipping reps as possible.
5. Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders
2014 OPEN ATHLETES
1. Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders
2. Snatch Technique
5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
Coach, With regards the clean and jerk position, do we drop it then move to position 2 then 3 or is it to be done unbroken?
ReplyDeleteI believe you should avoid dropping the weight between positions. Google some videos to see variations of the 3 position clean. Just to be clear, I believe most will interpret "3 position clean + jerk" as doing the 3 position cleans first THEN doing 1 jerk at the end.
DeleteExcellent, Cheers Chris, will follow the 3 pos clean and 1 jerk example.
DeleteThis comment has been removed by the author.
ReplyDeleteCoach, if we don't have a 30lb med ball should we do 15 reps of wall balls or rather just keep it 10 ?
ReplyDeleteThanks
Jeremiah
Found this cruising the CFNE page:
DeleteAMRAP 10:
15 Wall Balls (20, 14#)
30 Double Unders
Keep the same reps but do to a 12' target
DeleteGonna do the 15 reps. Thanks Danny
DeleteDid this today i'll rest tomorrow, but did not have the energy and my pull power was not there today. But still went thru the motions.
ReplyDelete1. Snatch technique, 155# across
2. C&J, did squat cleans for each position then the jerk after low hang clean
155, 165, 175, 185, 185
3. 4 sets only, 225, 245, 255, 255
4.Will do at work
5. 8 rounds + 15 wall balls (don't have a 20# so did 5 more wall balls)
Have a good day everyone.
Open/Masters 48
ReplyDeleteDid this a day early as we are supposed to get a foot of snow tomorrow.
9 rounds plus 3 wb used 20# wb all unbroken. Messed up a few double unders.
Didn't do prescribed extra work due to time and shoulder pain so I did some power snatches and strict pull-ups.
Working Thurs night through Friday so combined with V-day evening obligations I am doing Thurs and Fri workouts a day early. Friday rest day will be nice.
ReplyDelete1. 135, 155, 175, 185, 155#. Exact drill type I need. Shoulders wobbly tho.
2. 155, 155, 175, 205, 225
3. skipped, did some pistol sets instead
4. 10.5" strict. Failed on 12" and did 2 kipping at 12" immediately after. Really happy about the strict. No idea where that came from as sometimes I can't do strict from floor.
5. No 30#. Sub'd 15 @ 20#. Did 9 rounds with all but two rnds having DU stumbles.
Solid score on that met con considering you did 15 reps of wall balls. Heck yeah.
DeleteThanks D. wish I had a 30 to try. being tall means we really gotta make sure we don't suck at wall balls!
DeleteHit this one early b/c of snow
ReplyDelete1. 9rds + 10 -25# wb- darn du's!
2. 145/165/175/195F/195!
Open - done early bc snow
ReplyDelete1. 9rds + 10. 10#wb
2. 53/58/63/68/73/78/83Fail on hang squat
Open - early because of snow
ReplyDelete1) 10 + 4 @ 25# WB - felt great on this
2) 95/105/115/125/135
Open
ReplyDelete1. Metcon 12rds+4 (used a 20# ball)
2. Mobility on elbow worked up to a 105# OHSx5, still happy with progression.
Glad to see you're still getting after it Wags, injury or not!
DeleteOpen - Did early due to snow.
ReplyDelete1) 10 Rounds + 36 - 25# WB
2) 95/115/125/135/145
Started recovery after regional competition. So lowered my pace.
ReplyDelete1.Metcon - 9 rnds + 10 wb - 20#
2. Snatch Complex - 155/175/185/195/205(failed squat snatch)
Open
ReplyDelete1) 7 rds + 14 DUs (304 reps)
2) no time
Open. 10 rounds plus 10. D.u. Took awhile to get going.
ReplyDeleteSnatch complex 165#
Get after it today ladies and gents. Boom.
Regionals
ReplyDelete1. Snatch technique-115,135,135,145,155lbs
2. 3Pos. C&J-185,195,205×3
3. Back Squats- 225,255,275,285,295,305,305,315lbs
4. Skipped. No time.
5. Metcon- 9rds+3 reps w/30 lb ball.
Regionals
ReplyDelete1) Snatch - 185, 185, 205, 205, 225 (PR for power snatch of any kind)
2) Later
3) Only had time for 5 sets with 315
4) Later
5) 9 + 13 Rx. Really wanted 10 rounds but shoulders were fried...
Open:
ReplyDelete1) 8rds w/ 20lb ball
2) 95-100-115-135-145 (fail on squat snatch) having issues with my footwork past 115, I jump forward about 4 inches on the squat snatches above that weight.
Mon, Tues, Wed have been full of airborne operations so today is my first day back into Comp Wod this week. Decided to do Tuesday's METCON as well as today's... this proved to be a big nut to chew...
ReplyDeleteOpen:
Tues -
15-12-9-12-15 kbs #70, bj 24", ttb = 11:18... bj are getting better!
- rest about 15 min -
Thurs -
AMRAP 10 - 10 wb #30, 30 du = 6 + 7 du... shoulders were still smoky from first WOD... sucky ducky!
Did this one yesterday cause of the snow
ReplyDeleteOpen
1. 9+6 14# wb to 9ft
2. Worked up to 93#
OPEN
ReplyDelete1. Metcon - 10 rounds + 10 Rx
2. Snatch Technique - 120-125-130-135-140 Rx
... long weekend coming up so cashed in my Recovery Day for Training ... 30# Wallball is a big nut ...
Helluva score on the metcon!
DeleteOpen
ReplyDelete1) 8 rds + 5 wb w/ 20# wb. Jump rope broke with about 1min left so I had to scramble to grab another one.
2) 95-115-135-155-155(fail squat snatch)
Open
ReplyDelete1. 8+5
2. 55, 65, 75, 85, 85#
REGIONAL (reverse order)
ReplyDelete1) Metcon: 11 rounds + 7 reps Rx.
2) Gymnastics Skills: 12" deficit- 1 strict +8 kip, 13" deficit- 1 strict + 3 kip, 13" deficit- 1 strict + 4 kip, 14" deficit- 1 strict + 4 kip, 15" deficit- 1 strict + 3 kip
3) 8 x 2 High Bar Back Squat: 255, 305, 325, 345, 345, 345, 345, 345.
4) Clean and Jerk Complex: 225, 235, 245, 255, 265. (No misses)
5) Snatch Technique: 135 across. Shoulder was flaring up.
Masters 46
ReplyDeleteMetcon
1.) 10 min AMRAP (9 rds)
10 wb #30
30 Du's
2.) Clean and Jerk : 5 sets of: 3 Position Clean + Jerk #185
1: High Hang, Pockets
2: Hang, Mid Thigh
3: Low Hang, Below Knee
1. 155# (70kg)
ReplyDelete2. 243# (110kg)
3. 355# (160kg)
4. Skipped. No time.
5. 10 rounds + 30 reps RX
Open:
ReplyDelete10+29 rx
Will do snatches and extra burner a little later
OPEN
ReplyDelete1) 10+5 - Didn't have 30lb so used 20lb and threw it a foot higher. 1st time doing DUs in a few weeks with the knee - rusty but good to be back doing them.
2) 135, 155, 155, 165 - ran out of time for 5th set
1. 5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
ReplyDeleteWorked up to 135#
2. 5 sets of: 3 Position Clean + Jerk
Worked up to 160#
3. 8x2 Back Squats (didn't have safety bar)
All done @ 225# pretty happy about this
4. 5 sets of: 1 strict deficit HSPU @ 8" + max rep kipping for 5 @ 8"
Pretty happy about this... generally I don't feel super good about strict HSPU but really have been practicing lately!
5. Metcon
9 + 2 W/B
Regionals:
ReplyDelete5'8"/180/44
1. I haven't snatched in a few weeks so I stayed light and worked on technique. 115 lbs. across done on the minute.
2. Worked up to 210 lbs. High and mid hang felt great; low hang feels awkward.
3. Did box squats 8x2 at 305 lbs. across (one set at 325 by accident).
4. Worked up to a 12.5" deficit. Took everything I had to get the strict. Nothing left for the kip. Did them off of stacked plates. On the last set, the plates were buried into my shoulders.
5. 8 + 10 Rx. First time using my new 30 pounder in a WOD. Definitely fatigued me faster than the 20 lb. ball.
by accident on purpose ;)
Deletegreat job today bro, good to get the gang back together!!
12 +6
ReplyDelete60kg
OPEN
ReplyDelete1) 10 + 1 rep with 25# medball.
Was going to shoot for 11 rounds, but my shoe lace got loose and I had to stop and lose 15 seconds to put it in my shoe. Funny lol.
2) Went up to 200#. Felt realllly solid.
1) 185,195,200,200,200
ReplyDelete2) 215,225,235,245,250
5)10 rounds even. #30.
Out of order today
ReplyDeleteSnatch up to 185
C+ J for later
Backsquat 365-385-405-405-405-405-385-365
HSPU for later
Metcon (25# ball) *lost count but it was either 13 or 14 rounds + 5 reps ..?
1) up to 155#
ReplyDelete2) 185,195,200,200,205
3) 2 sets of 2@ 335,345,365, one set of 2 @ 375,385.
4) skipped. Shoulder still tender. Felt it on jerks.
5) 8 rounds with 25# ball. Du's are my biggest pain in the ... Very frustrating.
Find your weaknesses, make friend with them, then beat them to death!
DeleteC.Spealler
Regionals:
ReplyDelete1: @ 155 Across
2: @ 220 Across. Dialed the positions and did power clean from low hang + jerk. Might done it wrong but what's done is done :-)
3: Back squats @ 310
4: No time
Metcon: 9 rounds + 15 reps. 15 kg (33 lbs) wallball.
Open
ReplyDelete1) 10+32 rx Could definitely push for 11 or even 12 rounds
2) 185, 195, 205, 215, 225
Gonna do some more a little later on
1. snatch: worked to 205#, lost 225# on the squat snatch,
ReplyDelete2. clean: worked to 275#
3. safety squat bar: 315#
4. forgot, hittin it tonight.
5. metcon: 11 rounds + 9 wb rx. ol burtha. she's a bitch. and i sucked at dubs today. kicked it twice.
hspu: got 1 strict at a 12' deficit!! finally haha
Delete#antininjasquad
Yea man! get it! haha
Delete#antinijasquad
Deletekbs/box jumps/t2b make up= 7:01 all unbroken
ReplyDeletegyms squat program 2 pause squats 1 regular @75%
Regionals.
ReplyDelete1) up to 165 twice. Felt really good about this. A power snatch or for one rep and my old squat snatch pr from not too long ago.
2) up to 215. Felt really good until the last jerk.
3) skipped. Had to workout at home due to the snow storm here on the east coast and I don't have a squat rack yet.
4) 4" +5kip / 6" + 5kip / 9" + 3kip same for last 3 sets.
5) 12rds plus 3double-unders. Had to use a 20# medball since that is all I have at the house.
Regionals:
ReplyDelete1) snatch - up to 215
2) c&j - 285
3) alternate squat stuff
4) worked up to 4" deficit
5) 9 rnds + 3
Open
ReplyDelete1. 7 rds + 7 reps
2. 95/115/135/145/145
Open + hspu
ReplyDelete1.) 9 RDS + 6..used a #20 ball but through it 12 ft. Wowwyyy jumping every rep blows.
2.) #185, #195 failed the squat snatch numerous times
3.) 8" deficit 1 strict + 9 kipping
9" deficit 1 strict + 7 kipping
12" deficit 1 strict + 5 kip
Worked from 75# up to 115# snatch is my goat but feeling better with it with this programming
ReplyDeleteWorked up to 185# failed the 3rd pos so just hit a squat clean and jerk to finish it
Worked from 155-264# for 2 on each.
Worked upto a 13" deficit. 1+8 1+4 1+3 1+2 1+1
Wod 7 rounds even. Poor today doubles were shite.
1) HPS+HS+OHS- worked to 195. Focused on quick pop
ReplyDelete2) Hi HC+ Mid Thigh HC+ Below Knee HC+ 1 Jerk- 185,205,225,235,245,255- Clean were a piece of cake it the jerk that ruins my day:)
3) 8x2 HBBS 2 second pause at bottom of each rep- 275,295,315,320,325,325,325,325-
Hip flexors were tight and smoked
4) HSPU- my goat!!!! deficit 1 plate for each strict one, kipping- 25,10,10,10,8-Fatigued set in not a lot of break time here..
5) Metcon
10 min AMRAP
10 WB's- only had a 20lb ball
30 double unders
12 Rounds + 11 reps(10wb+1 double under)
1. Snatch complex - hit 135 failed 140
ReplyDelete2. 3 pos clean and jerk - worked up to 185
3. Back squat x 2 - hit 245
4. 1 strict +ME hspu - struggled here but best was 45 +25 lb plates w the strict plus 6 hspu
5. Metcon - 7+3 with 20 lb wall ball and 10 foot target!!! Sooo hard! I struggled with this
1. 135, 155, 165, 185, 205. Hang Power Snatch PR I believe, pretty amped about that.
ReplyDelete2. 185, 205, 225, 245, 255 Miss.
3. 310 Across
4. Did 5 sets of max PHSPU, can't do a strict one period. Huge goat 3-3-3-4-3
5. 9+9 WBS. 100 Wall balls with a 30 lb ball, good times.
Regionals:
ReplyDelete1: 165-185-205-205-215
2: 205-205-225-235-245
3: 325 for 6....tried 345 and got 1+F twice, 325 for 2
4: worked up to 10" and got 1+6....rest were pretty good
5: 12 + 37 I knew I would kill this, it is in my wheel house. I wanted 13 rounds sooooo bad, but I kicked the rope on the last round and knew I missed it. Feel good about it though.
Great job all the way around!
Deletenicccce!!!
Deletethanks Michael, I was very happy with it especially for a lopsided homemade 30.8 pound wall ball made from a restuffed 20 pound wall ball. you did pretty darn well yourself.
DeleteThat is one awesome sounding wall ball! I bought mine on Amazon for $60 so you know that it is stuffed with asbestos and carcasses of some sort!
DeleteThanks guys.
DeleteThe wall ball was a fun project. Took half the stuffing out, and pulled out some of the sand. Filled with river rocks and put the sand and most of the stuffing back in and packed it down. Turned out pretty good, but lopsided after the MetCon.
Open 2014
ReplyDelete1. Metcon : 11rdns + 7 wallballs Rx (30# wall ball)
2. Snatch complex : 135-155-165-165- missed 185 and finished at 180# shoulders were toasted from the wod.
1.) 205, 215x3, 225
ReplyDelete2.) 205, 225, 245, 255, 265
3.) 315 across. Stayed a little lighter to work solid technique.
4.) Worked to 12"...5kipping
5.) Only had a 20# ball today - 13+3 wall balls
1) 135/145/155/165/175
ReplyDelete2) 175/185/205/215/225
3) did fs since I don't have a safety bar - worked up to 295
4) had to skip, was running out of time, had to go pick my son up from daycare.
5) 6+11 dubs (my dubs still suck, unbroken on wall balls, getting used to the 30)
Masters
ReplyDeleteHi everyone been following the programing for a few months but have never posted.
1) 135/145(1)/150/155/160
2) 165/175/185/200/210
3) no safety bar 275/295/305/305/310/315(1)/315/320(1) used 60lbs of chain for something different.
4) 2" 1+12/ 4" 1+8/ 6" 1+8/ 8" 1+5/ 10" 1+5/ 12" 1+5
5) 10mn AMRAP 9+5
21/5'9/168
ReplyDelete1) up to 185
2) up to 250
3) regular back squats 315
4) love these . 3 45s 25 and 2 10s for 1 strict plus 7 kipping
5) 9 rounds with 20 lb wall ball thrown to a 13-14 foot target
Regionals
ReplyDeletemixed order
1)metcon- 13rds+4 reps 20# ball
I know there is a big difference adding that extra 10# on that wb
2)HSPU-worked up 5" deficit with 5 kipping
after 3 sets lost the strict. So kipped at 7" x6
Big Goat of mine
3)c&j complex
worked up to 225#
4)snatch complex
worked up to 155#
will back squat tomorrow
I really felt smoked after metcon and it definitely took its toll on the rest of the work. Felt like all my pop was gone.
Open
ReplyDelete1) Only have 20# wallball at the gym so did 10 min AMRAP 15 wallball 30 D/U.
9 rounds +10 reps.
2) 135, 145, 155, 155, 155.
Finally feeling back to normal.
ReplyDeleteRegional Format in different order (scaled some volume )
Clean Complex
165lb, 185lbs, 205lbs, 225lbs, 245lb (failed on jerk)
METCON
Score - 10 Rounds + 2 (did 15 wall balls at 20# since didn't have 30#)
Afternoon Session
Snatch Complex
135, 155, 165, 175, 185 (failed on squat snatch)
Back Squat
5x 2
(285,290,295,300,305)
Bodyweight 170lbs
Open
ReplyDelete1- 9 rounds - subbed wallballs with 95# front squats.
2- skipped. No overhead work for me till my shoulder feels better.
Metcon
ReplyDelete9 Rds + 3 Reps RX 30#
This Was Not As Fun AsIa Wanted It To Be. Wall Balls Are A Major Weakness For Me Being So Short, But Then You Add 10# To It. Over This Week And My Body Hurting So Bad!
Snatch
135# Felt Very Light But Hands Are Hurting So Bad From Ripping.This Past Weekend.
Open Masters
ReplyDelete1. 6 + 13 with a 14# ball
2. 55, 75, 75, 85 ,85
1. worked up to 115
ReplyDelete2. worked up to 150
3.did 255
4. did not do
5.8 complete rounds. did not have a 30# ball so did 15 wb of 20#
2014 Regional & Games:
ReplyDeleteOnly had time for a quick one today. Only got 3 & 5.
3. 315# across. No safety bar
5. 10 + 1. No 30# ball so I did:
15 WB 20#
30 DU's
Doing 1, 2, and 4 on Saturday as a double day.
Open.
ReplyDelete1) 11 rounds w/ a 20lb WB
2) Snatch complex @ 115 across
3) Regional Clean Complex. Worked up to 205lb
Open
ReplyDelete1. No 30# ball so did 15 WBs. Had to go outside for WB and inside for DUs due to wet and icy conditions. Still tied my October score of 7 rds + 15 WBs and felt better than last time so it's a win.
2. 145, 155, 165, 175, 185-failed the power snatch. Wasn't satisfied so I tried until I got the power snatch (think this is a pr) and sq snatch/OHS .. separately.
5'6"/165/Southeast
ReplyDeleteWOD Rx - 8 rds +6WB (30#) - Didn't have it today, wanted 9 rounds and thought I could push for 10 if I stayed on the minute. WBs are definitely an area I need to work on, but no excuses here, it was mental today.
Still no Oly until next week.
HSPU Work instead - 1 rep Strict Max Deficit worked up to 24" to an Abmat, then 4x10 unbroken on parralettes.
Open
ReplyDelete1) 7+5 subbed 35lb DB thrusters. Took this at a pretty moderate pace.
2) 60/65/70/75/75kg. These felt quick
1) Last set- 185
ReplyDelete2) Last set - 245
3) 275
4) Switched to a higher weakness: C2B 5x10
5) 10 + 9 rx
1. Worked up to 165. Felt good and controlled.
ReplyDelete2. Worked up to 245
3. Hatch sqautted yesterday
4. 1 strict + 7 kipping at 13 in. Deficit
5. 10 rounds + 4... 3 months ago I couldn't string together 30 D/U's. This programming is the best!!
Regionals (Mixed Order)
ReplyDeleteGym programmed 2 rep max of strict press and push press. These are a weakness so I did this first. Hit 155# on the strict and 205# on the push press
1) Metcon- 11 rds plus 2 wall balls. 20# ball is heaviest we had. Didn't break anywhere just slow between transitions. Expected better here
2) HSPU- Worked up to 7" deficit with 6 kipping
3) C&J completed through 195 and missed last rep of 205 twice
4) Snatch worked up to 135
Ran out of time. Back squat tomorrow
165lbs/SE/Regionals
ReplyDelete1. 155/165/175/185/185- felt good to have 0 misses! Weird posterior forearm pain after catch.
2. 185/205/215/225/235- No misses, but as usual, split jerk feels funny at higher weight.
3. No Safety-Bar- just plain Hi-Bar: 225/275/295/305/315/325/335/345- 1RM has been 365 for over a year now, so hitting 345x2 felt pretty good. Anterior tib & low back sore, so this was tough!
Coached, and came back to the rest:
4. Worked up to 20", and 1 kipping. Was tough with paralettes!
5. Rx 10+29 - used 30lb slam ball. Tough! UB dubs, and never lost control of the slam ball, although a few reps missing the target.
Our numbers all around are very similar. My Back Squat 1RM same too . I weigh 170lb. Gonna follow your posts bro, keep up the work, will be pushin against ya
Delete8 rds #20 wall ball 15 reps. I just moved steady not blazing fast I hate wall balls but went unbroken so happy. Squat 315x5 325x2 335x1. Hspu did not exist today!!!!!!!
ReplyDeleteThis comment has been removed by the author.
ReplyDelete1. Snatch Technique- 135-155-165-185-205, went for it at 225 and hit the hang power snatch which is a PR.
ReplyDelete2. Clean and Jerk- Hit 255 easy, worked up to 275 and hit the first two positions, missed the third, couldn't hold onto the bar.
3. Squat - Back Squat, no safety squat bar. 135-225x2-275- 315-345-365-405 (2 Rep PR)
4. Gymnastics Skills- Done, didn't really worry about reps
5. Metcon
AMRAP 10- RX'd with a wall ball we macguyvered together with duct tape and more weight. 13 rounds plus one wall ball. Had more in my sights but slightly dropped off towards the end, had 7 rounds halfway.
Strong! Solid work Jeremy!
DeleteGreat job man....that's the score I wanted! Just a few seconds off.
DeleteThat's a man sized metcon score. I felt like I didn't stop moving the entire 10 mins, I have no idea how to catch up with that.
ReplyDeleteDanny, I didn't fail a double under but once and it was in the second to last set. This workout favored me and the double under gods were kind.
DeleteOpen
ReplyDelete1. Metcon with 20# ball - 9 rounds
2. 75/85/95/105/115
3. Smolov Jr. Squats, week 2 day 2, 7x5 at 178#
Regionals:
ReplyDelete1. up to 120 lb
2. 155 lb
3. 245 lb
4. 1" deficit strict
5. Metcon 9+2 rounds
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\outl0\strokewidth0 \strokec2 Suck at du's but starting to click... Did 6+5 rx\
Then snatch ohs were\
170/175/180/185/195... Snatches felt good including the powers.. I videoed to make sure I hit them all correct. }
Open masters 44
ReplyDelete7 rnds+ 5 14# to 9'
My lungs continue to disappoint me.
Did not do skill work -- lack of time.
Open
ReplyDeleteMetcon: 8+10WB
Snatch: 103#
Hi Guys,
ReplyDeleteRegionals:
1: 90kg Across Snatch Complex
2: 110kg Across Clean Conplex
3: 162kg Safty Bar Squats (first time on a safety bar and its pretty weird)
4:DHSP 1 + 5-6 @ 30cm give or take
5: 10 Rounds + 10WB RX (finally at a gym with 15kg WB)
Open
ReplyDelete1. 11 Rds + 1
2. 155x2, 165x3