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
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
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
Drop the bar after every 5 reps?
ReplyDeleteExplain the ARMAP 5 please
ReplyDelete1 rep= complexe of one clean then 5 front squats then you go again?
ReplyDeleteAs 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.
ReplyDeleteWorked up to 110kg I failed the low hang clean @115
ReplyDeleteI 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 :)
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?
ReplyDeleteЭто 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.
DeleteСпасибо Стас, а когда heavy up тоже по одному повтору делать несколько подходов?
DeleteАндрей. 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).
DeleteСтас, опять же, подъем он один в подходе? И с этим весом 85-95% я делаю один подход? Или 5-8? ОбьСни пожалуйста глупому
DeleteАндрей, один подъем в подходе. Количество подходов, обычно - один с каждым весом, включая 85-90% (и больше, 100%, если требуется дойти до максимумв)
DeleteСпасибо)
DeleteHi all!
ReplyDeleteOpen:
1. Clean complex - worked up to 115kg.
2. Did 5 unbroken sets of FSs
3. 18:40. It was really hard for me.
Regional:
ReplyDelete1. 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)
Me too man
DeleteHey Grant, what is ARMAP 5 mean?
ReplyDeleteAs many rounds as possible, 5 unbroken front squats from the ground. You must drop and re-clean at 5.
DeleteMasters 47
ReplyDelete1. 110kg
2. 7 sets
3. 15:15
Open:
ReplyDelete1. 140#
2. 4 sets @ 135#
3. 7x6 C2B (:50 rest between), 1000m row/20 squat snatches 55#
So it's not possible to do for example 10 to 15 reps at the beginning? (for the 5 min amrap)
ReplyDeleteNo you must drop and re-clean the barbell after each set of 5.
DeleteMaster open
ReplyDelete125#
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
1.) Up to 295#, missed 315 low hang....feel a little sticky below the knee. Another thing to work on.
ReplyDelete2.) 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!
Open
ReplyDelete1) 245
2) 4 rounds
3) 16:02 rx
Open
ReplyDelete1) 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.
Went to the track yesterday with some of the Apex team and did regionals, but forgot to post.
ReplyDelete1) 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
open
ReplyDelete1. 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.
1. 245 clean complex, missed the low hang at 265.
ReplyDelete2. 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
Open/Masters
ReplyDelete1) 250#, missed the low hang @ 255#.
2) 7
3) 13:06 rx.
Awesome!
DeleteOpen
ReplyDelete1. 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.
Open
ReplyDelete1. 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.
Open
ReplyDelete1. 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#
Regional 2014
ReplyDelete1. 245#
2. 5 rnds (did 1 rnd emom)
3. 13.06 rx
1. clean complex Up to 305
ReplyDelete2. 9 rounds (ie sets of 5)
3. Metcon 10:13
Great job, Brandon. Blazing time!
DeleteThanks man! Great job today to! I've been chasing your times all week lol. Keep up the good work man
Delete1. Complex up to 155, failed below knee at 165 (got cold - client wanted to chat)
ReplyDelete2. 7 sets of 5
3. 16:44
Still working on butterfly C2B. Getting better but definitely a work in progress.
Masters/Open
ReplyDelete1. 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!
Regionals:
ReplyDelete1. 275
2. 8 Rounds
3. Hit a different Metcon. My shoulders have been through a lot.
1000m row
50 t2b
50 c2b
if ur shoulders were. " through a lot" you sure picked a hell of a shoulder workout to replace the snatches
DeleteThis comment has been removed by the author.
DeleteThat 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.
DeleteFrustrating day.
ReplyDelete1. 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.
Regionals
ReplyDelete1. 180
2. 6 rds
3. 17:00 ekk snatches & c2b felt all over the place
Regionals:
ReplyDeleteSkipped 1+2 as I had a local comp yesterday.
3. 12:58
265
ReplyDelete4rds should have rested a little after clean complex
14:45 RX man my legs were shot..
1. 255lb
ReplyDelete2. 5 rounds
3. 14:45
Taking a week off, mind and body need it.
Rest up... If I feel the way I felt today, I will be up for a week off soon!
DeleteOpen
ReplyDelete1- 235
2- got 3 reps @ 225 lowered weight to 185 and got 4 rounds
2- 15:15
1. 310 + I added a push jerk
ReplyDelete2. 6 sets total + 3 singles
3. 12:04rx. Damn forearms are done.
4. Goat work
Open:
ReplyDelete1. 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.
Regional programming
ReplyDeleteStarted 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!
Open:
ReplyDelete120kg
5
15.40
С возвращением!!!
DeleteRegionals:
ReplyDelete1) clean complex - 325 lbs.
2) 8 full rounds
3) This evening... Great day so far!
Open
ReplyDelete1. 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
Open
ReplyDelete1. 195lbs
2 4x195lbs
3. 16:00 (With Power Snatches 105Lbs... Lacking a whole bunch of mobility for Squat Snatches... Someday.)
1. Got 245#, and failed on second rep of 255
ReplyDelete2. Got 4 sets rx
3. 19:34 rx
Open
ReplyDelete1) 255
2) 4 sets
3) 15:56 - back was super tight but got it done
Regionals
ReplyDelete1. Worked up to 185 lbs
2. 8+3 rnds
3. 18:18 worked on butterfly c2b
Open:
ReplyDelete1) 90kg/200lbs
2) 5rds @ 85kg/187lbs
3) 14:29 not RX, scaled to 55kg/120lbs squat snatches
Open:
ReplyDelete1. 110kg
2. 5 rounds
3. 19mn37
Open
ReplyDelete1: 220lbs
2: 5 rounds
3: 23:04, ran out of juice. Hips blew up after the row.
Open
ReplyDelete1. 245#
2. 5 rds
3. 16:41
Done Monday due to obligations Sun.
ReplyDelete1. 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.
Open
ReplyDelete1. 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.
In this order
ReplyDelete1. 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
Regionals
ReplyDelete1. 155#
2. Scaled to 135#: 5 rounds
3. 21:41 rx
1. 310#
ReplyDelete2. 9 rounds ( 1st 6 on the :30)
3. 13:23 - continuing to work on C2B
Still a day behind…
ReplyDeleteRegionals
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)
1. Clean Complex: worked up to 275 and lost my grip on the 2nd clean
ReplyDelete2. 5 min. AMRAP: 10 rounds
3. Row/Snatch/CTB: 12:18
Regional
ReplyDelete1.255# happy stopped here
2.skipped due to time
3.12:13
Open Masters 44
ReplyDelete1. 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.
1.) completed at 165# easy, technique failed at 175#. not too shabby. haven't moved real weight since thanksgiving!
ReplyDelete2.) 6 rounds
3.) 20:01... failed my first, like, 10 attempts at squat cleans. got really stuck on those somehow.