Thursday, April 10, 2014

Sunday 4.13.14

Rachel Martinez

2014 REGIONAL & GAMES ATHLETES
1.  Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)

2.  ARMAP 5:
5 unbroken Front Squats, 225/155 - from the ground, no racks.

3.  For time:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups



2014 MASTERS & 2015 OPEN ATHLETES

1.  Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)

2.  ARMAP 5:
5 unbroken Front Squats, 225/155 - from the ground, no racks.

3.  For time:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups

75 comments:

  1. 1 rep= complexe of one clean then 5 front squats then you go again?

    ReplyDelete
  2. As many rounds of 5 UB front squats as possible in 5 min. Clean the weight from the ground to start each round of 5 UB reps. If you fail to get 5 UB, that round doesn't count.

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  3. Worked up to 110kg I failed the low hang clean @115
    I switched to power clean and completed at 120kg I can power a lot more than squat unfortunately,
    I squatted from the rack as my front squats and squats in general need more attention, did 6x5 at 90 and 95kg 3 sets on each,
    Metcon was 10:34 finally getting my push back, that was a fun workout by the way I really enjoyed it :)

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  4. Подскажите в clean complex я делаю становую два разных взятия в сед - это один повтор, в подходе повтор один? И сколько подходов в такой работе?

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    Replies
    1. Это все описание одного комплекса (подхода), который состоит из 3х движений. В нем необходимо не выпуская штанги из рук выполнить три движения - тягу, взятие в сед с середины бедер, взятие в сед с уровня ниже колен. Необходимо дойти до максимального веса в данном комплексе, выполнит столько повторов, сколько потребуется.

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    2. Спасибо Стас, а когда heavy up тоже по одному повтору делать несколько подходов?

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    3. Андрей. Если сказано work up to heavy single, то нужно выполнить тяжелый (примерно 90-95% от максимума) подъем. Кол-во подходов перед этим неограничено (может быть два, но обычно 5-8).

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    4. Стас, опять же, подъем он один в подходе? И с этим весом 85-95% я делаю один подход? Или 5-8? ОбьСни пожалуйста глупому

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    5. Андрей, один подъем в подходе. Количество подходов, обычно - один с каждым весом, включая 85-90% (и больше, 100%, если требуется дойти до максимумв)

      Delete
  5. Hi all!
    Open:
    1. Clean complex - worked up to 115kg.
    2. Did 5 unbroken sets of FSs
    3. 18:40. It was really hard for me.

    ReplyDelete
  6. Regional:

    1. Clean Complex - 130kg (285lb)

    2. ARMAP 5- 6 Rd's

    3. For Time - 13:20 (Finished squat snatches at 9min, 4:20 to finish C2B...felt horrible and slow today)

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  7. Hey Grant, what is ARMAP 5 mean?

    ReplyDelete
    Replies
    1. As many rounds as possible, 5 unbroken front squats from the ground. You must drop and re-clean at 5.

      Delete
  8. Masters 47
    1. 110kg
    2. 7 sets
    3. 15:15

    ReplyDelete
  9. Open:
    1. 140#
    2. 4 sets @ 135#
    3. 7x6 C2B (:50 rest between), 1000m row/20 squat snatches 55#

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  10. So it's not possible to do for example 10 to 15 reps at the beginning? (for the 5 min amrap)

    ReplyDelete
    Replies
    1. No you must drop and re-clean the barbell after each set of 5.

      Delete
  11. Master open
    125#
    5 rounds at 125#
    1000m row/ 15 sc @ 85/ 30 ctb
    Clock got restarted at gym I dropped in. ??? Row 4:14, then?
    Played w bar mu

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  12. 1.) Up to 295#, missed 315 low hang....feel a little sticky below the knee. Another thing to work on.

    2.) 5min AMRAP: 8 full rounds

    3.) 10:59Rx....this was absolutely nasty after the front squats. I didn't think the row would ever end! haha! Awesome workout, Coach Ben!

    ReplyDelete
  13. Open
    1) 245
    2) 4 rounds
    3) 16:02 rx

    ReplyDelete
  14. Open
    1) 195#. Failed low hang at 205#
    2) 4 rounds @ 195#
    3) 18:44 Rx. Sqt snatch took me about 10 minutes. Most I've done at that weight.

    ReplyDelete
  15. Went to the track yesterday with some of the Apex team and did regionals, but forgot to post.
    1) 1:11/1:16/1:18/1:16/1:22/1:13
    2) 40:16 Rx - This was brutal.
    3) Didn't have time. Celebrated Apex's 6 year anniversary.

    Today's Open work
    1) 255# Huge PR! Never cleaned more than 245# before.
    2) 4 Rounds
    3) 16:33 Rx

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  16. open
    1. 190# lost my grip on below knee at 195#
    2. 5 rds at 155# went out too fast
    3. 13:27 at 80#. c2b went by pretty fast for me.

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  17. 1. 245 clean complex, missed the low hang at 265.

    2. Squatted heavy (hatch).

    3. Man, I did this with power snatches because my knee was somewhat troublesome and hit the wrong button on my watch and have no idea how long it took. Oh, well, it's done. Went okay, 3:30 on the row, snatches were in triples and not super fast. Probably 5 mins or so, ctb were okay, 10-5-5-5-5-5-5-10

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  18. Open/Masters
    1) 250#, missed the low hang @ 255#.
    2) 7
    3) 13:06 rx.

    ReplyDelete
  19. Open
    1. 195# (it used to be my one rep max, so I am pretty happy)
    2. 6 rounds at 170#
    3. 17:17 with 95# snatches.

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  20. Open
    1. 135#
    2. 5 rnds at 115#
    3. Not done, ran out of time.

    Thumbs up to all who completed that cheeky AMRAP as rx. My legs were screaming blue murder with only half the weight.

    Stay handsome, Comp WODers.

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  21. Open
    1. 275#
    2. 5 rds
    3. 14:43- all singles on Sqt snatch, legs were feeling it after #1, #2 & row.
    My wife stepped up today
    Bekah
    1. 103#
    2. 8rd - 75#
    3. 18:01- 45#

    ReplyDelete
  22. Regional 2014
    1. 245#
    2. 5 rnds (did 1 rnd emom)
    3. 13.06 rx

    ReplyDelete
  23. 1. clean complex Up to 305

    2. 9 rounds (ie sets of 5)

    3. Metcon 10:13

    ReplyDelete
    Replies
    1. Great job, Brandon. Blazing time!

      Delete
    2. Thanks man! Great job today to! I've been chasing your times all week lol. Keep up the good work man

      Delete
  24. 1. Complex up to 155, failed below knee at 165 (got cold - client wanted to chat)
    2. 7 sets of 5
    3. 16:44
    Still working on butterfly C2B. Getting better but definitely a work in progress.

    ReplyDelete
  25. Masters/Open

    1. Clean complex: worked unto 235
    2. 5 min AMRAP: 4, this was a heavy load for me
    3. Felt really tired in the legs today (6th day in a row) so did variation: 10 min EMOTM: odd: 6 snatches, even: 10 C2B,
    looking forward to day off tomorrow, have a good rest day everyone!

    ReplyDelete
  26. Regionals:
    1. 275
    2. 8 Rounds
    3. Hit a different Metcon. My shoulders have been through a lot.
    1000m row
    50 t2b
    50 c2b

    ReplyDelete
    Replies
    1. if ur shoulders were. " through a lot" you sure picked a hell of a shoulder workout to replace the snatches

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    2. This comment has been removed by the author.

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    3. That wasn't the best choice of words, sorry. I just had some pain holding the bar overhead. I didn't time the Metcon, as I just wanted to get some more work in for the day.

      Delete
  27. Frustrating day.

    1. Skipped. Can't clean because of my wrist
    2. 5 rounds (from the rack). I was pumped with this and applaud all of you who were hitting 7+ rounds. That's unreal!
    3. Tried some light squat snatches, but even those were aggravating my wrists. I did the row, 12 snatches, then the 50 C2B.

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  28. Regionals
    1. 180
    2. 6 rds
    3. 17:00 ekk snatches & c2b felt all over the place

    ReplyDelete
  29. Regionals:
    Skipped 1+2 as I had a local comp yesterday.

    3. 12:58

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  30. 265
    4rds should have rested a little after clean complex
    14:45 RX man my legs were shot..

    ReplyDelete
  31. 1. 255lb
    2. 5 rounds
    3. 14:45
    Taking a week off, mind and body need it.

    ReplyDelete
    Replies
    1. Rest up... If I feel the way I felt today, I will be up for a week off soon!

      Delete
  32. Open
    1- 235
    2- got 3 reps @ 225 lowered weight to 185 and got 4 rounds
    2- 15:15

    ReplyDelete
  33. 1. 310 + I added a push jerk

    2. 6 sets total + 3 singles

    3. 12:04rx. Damn forearms are done.

    4. Goat work

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  34. Open:
    1. 245 lbs. Completed Complex at 265 lbs w/ Power Hang Cleans.
    2. 6 Sets
    3. 14:10. C2B killed me. Was at about 7:30 after snatches.

    ReplyDelete
  35. Regional programming
    Started with partner WOD from last year with my team. 100 DUs, 50 HSPUs, 50 TTB, 50 S2O w/ axel at 160, 100 ft. front rack lunge.
    11:40 something.
    1. Worked up to 235#. Just missed on 245#
    2. For some reason read this as an EMOTM. So only 5 rounds. Kept each under 20 seconds.
    3. Ouch. Between the first Metcon and everything else, this was rough!
    12:46 Rx'd.
    After that, was helping one of our athletes with snatch form. Got it looking a lot better so decided to have a snatch off and work percentages. Hit 185# for the first time and got under 190. Overall a productive day! 25 days till regionals!

    ReplyDelete
  36. Regionals:

    1) clean complex - 325 lbs.

    2) 8 full rounds

    3) This evening... Great day so far!

    ReplyDelete
  37. Open
    1. 110 kg
    2. 5 round (EMOM style)
    3. As I can't snatch, did 2 rounds of the regionals WOD from saturday
    20 burpees
    30 KBS 32
    40 SU
    50 Squat
    5:33 & 6:06

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  38. Open
    1. 195lbs
    2 4x195lbs
    3. 16:00 (With Power Snatches 105Lbs... Lacking a whole bunch of mobility for Squat Snatches... Someday.)

    ReplyDelete
  39. 1. Got 245#, and failed on second rep of 255
    2. Got 4 sets rx
    3. 19:34 rx

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  40. Open
    1) 255
    2) 4 sets
    3) 15:56 - back was super tight but got it done

    ReplyDelete
  41. Regionals
    1. Worked up to 185 lbs
    2. 8+3 rnds
    3. 18:18 worked on butterfly c2b

    ReplyDelete
  42. Open:
    1) 90kg/200lbs
    2) 5rds @ 85kg/187lbs
    3) 14:29 not RX, scaled to 55kg/120lbs squat snatches

    ReplyDelete
  43. Open:
    1. 110kg
    2. 5 rounds
    3. 19mn37

    ReplyDelete
  44. Open
    1: 220lbs
    2: 5 rounds
    3: 23:04, ran out of juice. Hips blew up after the row.

    ReplyDelete
  45. Done Monday due to obligations Sun.
    1. 255#
    2. 6rnds
    3. 13:17, sub'd 2k airdyne. Off AD at 3:29. c2b felt great. Took snatch slow to focus on new positioning. Started to feel some groove with new positions.

    ReplyDelete
  46. Open
    1. 295# coming down from the clean is the hard part
    2. 7 rds, holy hell that was hard
    3. 19:50 RX, that was tough. Legs were still shot from the AMRAP prior.

    ReplyDelete
  47. In this order
    1. 14:56 55#. Hung onto 3-4 sq.snatch @ a time, should have tried 65#
    2. AMRAP5 75# 5 rds
    3. Clean Complex 95# max. Tried 105# 4x. Had it 3/4 of the way up the last 2 attempts, should have had it

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  48. Regionals
    1. 155#
    2. Scaled to 135#: 5 rounds
    3. 21:41 rx

    ReplyDelete
  49. 1. 310#
    2. 9 rounds ( 1st 6 on the :30)
    3. 13:23 - continuing to work on C2B

    ReplyDelete
  50. Still a day behind…
    Regionals

    1.) 95/145/175/205/225/245/255/265- failed 2nd clean/275- failed 2nd clean/ 265 failed 2nd clean/265 failed 2nd clean..
    ---Had a really hard time regripping the hook on the way down. Trying to regrip in the hip pocket makes me feel like I'm gonna fall over.

    2.) 5min AMRAP of 5 UB FS @225- 7 Rounds

    3.) Rx 12:28 (4:00 on rower/ 6:30 on snatches, set of 3&2, then singles/ PU- 13/10/10/10/7)

    ReplyDelete
  51. 1. Clean Complex: worked up to 275 and lost my grip on the 2nd clean

    2. 5 min. AMRAP: 10 rounds

    3. Row/Snatch/CTB: 12:18

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  52. Regional
    1.255# happy stopped here
    2.skipped due to time
    3.12:13

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  53. Open Masters 44
    1. Complex 205 low hang was very awkward. Hard to keep grip.
    2. 5 sets RX. Should have pushed harder/less rest.
    3. 17:58 RX liked that one just can't cycle either movement very fast.

    ReplyDelete
  54. 1.) completed at 165# easy, technique failed at 175#. not too shabby. haven't moved real weight since thanksgiving!
    2.) 6 rounds
    3.) 20:01... failed my first, like, 10 attempts at squat cleans. got really stuck on those somehow.

    ReplyDelete