Workout of the Day
A.
Take 20 minutes to build to today’s heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
B.
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
C.
Four sets for max reps in 2 minutes and 30 seconds of:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 90 seconds between sets.
D.
Three sets of:
Stationary Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds
A. Hit 195- pr is 210 which I hit Saturday- weight felt really light today I just wasn’t moving so well, missed 205, 210, and 215 twice each one should have been finished
B. 135, 165, 185, 205 stopped here, holding this position kills my wrist
C. 1:39 and 13 hspu
1:41 and 12 hspu
1:43 and 8 or 9
1:47 and 7 hspu kip was off, spent a lot of time upside down, just not doing many reps
D. Only did 2 sets running out of time 23/15, 16/15
tough day, last row gassed me
A. 85
B. 85
C. 5/2/8/3 Scaled
D. 5/20 8/20 10/30 Scaled RD
A. 135, 155, 175, 185, 195, 205f, 205f, 205f – I was so close to getting this, and I felt like I learned some great things about pulling my shoulders behind the bar.
B. 185, 205, 225, 245pr, 255f
C. 1:34/15, 1:46/15, 1:45/13, 1:45/14
D. 30/20, 15/20, 13/20
A. Snatch Kg
40 x 3
60 x 2
70 x 2
80
90miss
90
97miss x 3
Feeling some tendinitis in my right elbow and left knee. so didn’t feel good receiving the weight.
B. 60, 70, 80, 90, 100KG
C. Ergs were off limits today, substituted 400 Meter Run
Run 400/Max HSPU
1:50/13
1:39/15
1:39/14
1:39/10
D.
25/15
18/15
16/15
Getting better mixing in Kipping HSPU
A) @95, 105 (F)
B) @95
C) HSPU 6/4/4/4
D) dips 7/6/6
GHD situps 20 x 3
January 28, 2013 – Competition
Workout of the Day
A.
Take 20 minutes to build to today’s heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
265 PR Video > http://www.youtube.com/watch?v=Siv1XuIOYXc
B.
Team Murph
Did this with my wife and another coach. I ran a 800 in the beginning and in the end. Did the WOD relay style like the sac town throwdown.
24:16
C.
around 6:30pm
row 6,000 meters for time. WOD designed by Chad A. goal was to just keep moving and to try and get it under 25 min.
I did it in 25:06. Good mental work out. Didn’t go really fast just working on doing something like that for that long. Probably the most i have ever rowed in my life.
Congrats on the PR. Big number!!!!
A. Was warming up well but then it just got ugly. Stopped at 85lb.
B. 80,85,90,95,95
C. 16,8,7,7 (didn’t get off the rower soon enough and then went too slow on the HSPU, minus the first round which felt great)
D. 13,8,8 dips /15 GHD each round
Skipped today’s workout and focused on some weaknesses.
Muscle up practice – focused on pulling with my arms more rather than a stronger kip. Seems to be working well
11.1
10 min AMRAP
30 double unders
15 power snatch (75#)
6 rounds- double unders weren’t too bad in the beginning, struggled at the end. Shoulder was hurting while holding the bar overhead
12.1
7 min AMRAP
Burpees
106 reps – added 2 reps from last year
175lbs
Skipped, elbow and wrist are really hurting. Need to MOB everyday not only once a month
15/15/12/11
A) made it up to 225
B) 225,235,245,245,255f, 255
C)
1:36/22
1:43/18
1:44/15
1:42/ 18
D) skipped getting ready for comp this weekend.
A. 195
B. up to 210
C. Only 2 sets: 6,6
D. 21,16,16
A) Snatch 155#, failed PR attempt 160#
B) Snatch Balance + OVHD Squat: 115#, 115, 125, 125, 135
C)
Four sets max reps in 2:30
400m run(no rower)
HSPUs x Max Reps
15, 19, 16, 14
D) Max rep dips 25, 20, 20
A) worked up to 200. A 5 lb PR, wanted to keep going but stopped at 20 mins
B) up to 185
C) 10 / 9 / 8 / 7 (HSPU are a huge weakness for me)
D) 26 / 17 / 15 (20 GHD on all sets)
First day back after a 2 week break due to travel and then a case of the flu – felt great to get air back in the lungs…
A.
Take 20 minutes to build to today’s heavy Snatch
115#s (ties 1RM – tried 120# but missed the finish)
B.
Five sets of:
Snatch Balance + Overhead Squat
65/85/95/105/110
C.
Four sets for max reps in 2 minutes and 30 seconds of:
Row 500 Meters
Hand release Push-Ups
1:56/16, 1:54/14, 1:59/9, 2:00/9
D.
Three sets of:
Stationary Dips x Max Reps 5/5/4
GHD Sit-Ups x 15-20 reps
A.
(115*x3, 140*x2, 160*x1, 184*x1.1 )
195 – 205 x X.1 – 210 x X.1 – (F) 220 x X.X
*Power Snatch
Note
- After talking to Jake L, I thought I would try a different approach today. I did power snatches until 80% of my 1RM then got into squat snatch. But the problem with that is my timing getting under the bar was way off. I thought that the moment, “at least my pulls felt good”, but my pulls always feel good.
- When working on Squat Snatch I need to Squat Snatch, and when working Power then I’ll Power Snatch.
- Need to work timing and building strength at the bottom of the snatch
B.
(135×3, 155×1, 165×1)
175 – 185 – (Failed)195 – (F)195 – 185
Note
- Shoulders, Elbows, and Wrists didn’t feel as strong with this complex today. When I worked on Snatch Balance last week I felt much sharper
C.
Round 1
1:41.8
13.3
Round 2
1:41.5
15
Round 3
1:45(ish)
13/14
Round 4
1:44(ish)
12
Note
- I broke up my first round of HSPUs but all others were unbroken, HSPUs felt stronger today then usual.
- I kipped them all and they were in sync
- I forgot to take a picture of my workout today so I don’t remember the exact time in Rounds 3 & 4
D.
Dip
23 – 12 – 14
GHD
15 – 15 – 5
Note
- I have a hard time organizing the GHD Sit-ups, I’m usually hesitant to put my back into over extension..
A) 205
B) 195, 205, 205, 215, 215
C) 1:37 – 4 reps; 1:38 – 4 reps; 1:40 – 5 reps; 1:42 – 6 reps
D) 15/15; 10/15; 9/15
A.
Worked up to 205 – and missed 210 and had a few attempts at 220 but no bueno
B. SB + OHS
135, 185, 205, 235, 255 – 10# PR on OHS
C.
25, 25, 25, 24.5
D.
Dips – 12, 10, 21 (one more than Tino on the last set) first couple of sets i think i was still smoked from the conditioning
GHDs – completed
A. worked to 200 (5lb pr)
B. 135,155,165,175,185
C. 14,11,9,11
D. Dips-20,20,10
GHD, 15,10. Skipped last set due to lower back pain
A. focused on mechanics and holding the bottom position for 3 seconds at 75lb/85lb
B. Snatch Balance + OHS
65/75/85/95/100
C. Row/HSPU
Rows all under 2:00
hspu 4/3/4/4 need to get better at cycling/not coming off wall
D. 1-2 dips each set then negatives
GHD 15/15/15
A. 70, 75, 80, 85, 85Kg (figured out that i was jusmping backwards. Once corrected, my snatches felt great)
B. Snatch Balance + OHS
65/75/85/95/105KG
C. Row/HSPU 9,11,10,13
D. 22, 18, 20 (did strict till failure then started kipping )
GHD 15/15/15