Workout of the Day
A.
Three sets for quality, not time, of:
Double-Unders x 30-40 reps
Pistols x 10 reps (5 each leg)
Skin the Cats x 3-4 reps
B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 4-5 reps @ 80%
Rest 2 minutes between sets
C.
Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
D.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 72%
Rest 2 minutes between sets
May 4, 2012 Competition Program
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.
DU’s getting better lately. 30 unbrokenx3
Pistols works ok if I grab a foot. Right knee caves in. Need focus there.
Skin the cat on a bar makes you feel ridiculous.
B.
60×5, 80×3, 90×1, 75×5, 80×4 tired thoracic
C.
40-50kg all sets.
I have a problem with some tendons in the left hand. Today the Snatch hook grip didn’t work at all. That needs a lot of attention before it becomes worse.
D.
80×5, 90×3, 100×1, 85×12
That felt good, getting used to HB.
Prehab/Rehab and more DU’s later.
A. Done
B. 5@195, 3@260, 1@295, 5@255, 5@260
To be continued…
C. Later
D. 5@280, 3@320, 1@360, 10@290
Well CJ, took 16th this weekend. And I gotta say I’m very happy with that. Thankyou for all of your hard work, guidance, and leadership for helping us prepare. I can’t wait to see what this next year brings with a whole year of your programming. Thanks again
Well done, Daniel!!!
Congratulations Daniel! That’s awesome!
Take a few days (or even this whole week) of well deserved rest and then jump into the off-season program. I am excited about getting you prepared to make some waves next year.
A: Completed
B: Completed based off of 325 1RM, felt very heavy after 4 days off.
C: Just technique work, wrist is still limited.
D: Completed based on 375 1RM.
Was at the SouthEast Regionals this past weekend. Really surprising the lack of strength or skill by some of the competitors, especially the girls. Makes you appreciate the well-balanced programming we get here.
A. Complete
Double-unders were a little broken up with 15 to 20 unbroken at a time at most
B. Based off 290 1-RM
5×175, 3×230, 1×260, 5×220, 5×230
C. 95, 115, 135, 145, 155(F on HS), 155(F on HS), 155 (finally got it!)
Squat snatch & hang squat snatch. Tough time with thehang snatch today.
D. Based off 290 1-RM
5×265, 3×300, 1×340, 5×220, 5×270
A) completed
B) five sets front squats
165,205,215,185,175
C) six sets snatches ( two position snatches )
Practice form for all six sets
D) four sets back squats
165,195,210,185
Awsome workout today…..
After three days of intense judging at Canada west I am feeling mentally drained and tired today. Once into the wod thing began to feel better.
A. Done, holding your elevated foot on pistols really helps I found out from competitors.
B. strength is slowly returning after a year of marginal training.
5@145
3@195
1@215
5@175
4@195
C. Shoulder still a bit buggered. Hang snatch bothered shoulder so just worked full snatch to 155#.
D. 5@215
3@245
1@275
10@215
Nice to meet you CJ! Looking forward to a great year! Nice to be going all in again!
Thanks for Taking the time to program wods for complete strangers, it is so appreciated for a garage hack like myself.
a. done du is better
b. based off of 140kg max
c. worked up to 85k felt good 5k below 1rm
d. based off 160kg. this 90% was really hard.
also 4x300m soft sand moderate effort runs. trying to instill a good middle distance pace as my default for running.
A:
All done with perfect style!
Did 40-38-40 Du, damn they are going well.
B:
Done RX
C:
Worked up to 55kg.
Strength is not the issue, it is technique. I need to pull up and not hump the bar like a kettlebell.
D:
Done RX
Love the strength and all the squats. Really feel good about the training.
A: Done
B: Based on 281 lb. 1RM
C: Worked up to 125 lb
D: Based on 315 lb. 1RM
A. Completed
B. 5×170, 3×230, 1×255, 5×215, 5×225
C. 65/75/85/95/105/115
D. 5×225, 3×255, 1×290, 10×225