Olympic Lifters WOD 9.28.12

Lift Related (there should be an extreme amount of effort put into BAR SPEED)
1)Snatch- 1×3@65%, 1×3@70%, 1×3@75%
2)C&J- 1×3@65%, 1×3@70%, 1×3@75%

Strength
3)Box Squat- 1×3@65%, 1×3@70%, 1×3@75% (there should be an extreme amount of effort put into BAR SPEED)
4)Segmented Clean Pull- 5×3@75%

Accessories
5a)Pull-ups 3×10(rest 45 sec)
5b)Pushups 3×10(rest 45 sec)
rest 2:00
6a)Glute Ham Raise 3×10(rest 45 sec)
6b)T2B 3×10(rest 45 sec)
rest 2:00
7a)Med Ball Verticle 3×10(rest 45 sec)
7b)Med Ball Slam 3×10(rest 45 sec)

Recovery
20 min stretch & mobility

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Competitors WOD 9.26.12

BB Gymnastics

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

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Olympic Lifters WOD 9.26.12

Lift Related
1)3 Position Clean+1 Power Clean- 1×4@65%, 1×4@70%, 1×4@75%
2)Push Jerk(use C&J max)- 3×3@75%

Strength
3)Front Squat w/Pause- 3×3@75%(reps 1&3 perform a 5 sec pause)
4)Flat Footed Snatch Pull- 3×5 (as heavy as possible)

Accessories
5a)Straight Leg DL 3×10 (rest 60 sec)
5b)Sit-Ups (rest 60 sec)
6)10x100m sprint work:rest 3:1

recovery
20 min stretching & mobility

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Competitors WOD 9.25.12

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
2b) 3X5 Split Press – heavier than last week, rest 60 sec.

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

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Olympic Lifters Wod 9.24.12

Unload Week

Lift Related
1)3 Position Snatch + 1 Power Snatch- 1×4@65%, 1×4@70%, 1×4@75%
2)Push Press (use C&J max)- 3×3@75%

Strength
3)1&1/2 Squat- 3×3@75%
4)Clean Pulls- 5×5@90%

Accessories
5a)Hypers 3×20 (rest 60 sec)
5b)GHD Sit-Up 3×15 (rest 60 sec)
5c)1 Arm DB Row 3×10 each arm (rest 60 sec)

rest 2:00

6)Box Jumps 3×10 as high as possible (rest 60 sec)

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Competitor Wod 9.24.12

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

Skill

10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

Olympic Lifters WOD 9.21.12

Lift related

1)Snatch-1×3@70%, 1×3@75%, 3×3@80%
2)Clean & Jerk-1×3@70%, 1×3@75%, 3×3@80%

Strength

3)Front Squat-5×3@80%
4)Flat Foot Clean Pull-5×5 (as heavy as possible)

Accessories

5a)Banded Hypers 3×15(rest 45 sec)
5b)DB Step Ups 3×10(each leg) (rest 45 sec)

rest 2:00

6a)Chin-ups 3×10(rest 45 sec)
6b)TYI’s-3×12(rest 45 sec)

7)Med-ball Series

Recovery

20 min Stretching & Mobility

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