Olympic Lifters 10.31.12

Lift Related

Snatch Balance (5sec pause at bottom)-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Clean-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Strength

Front Squat-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Accessories

1a)GHD Sit-Up 3×10(rest 60 sec)

1b)Box Jump 3×10(rest 60 sec)

Rest 2:00

2a)Good Morning 3×10(rest 60 sec)

2b)1leg Broad Jump 3×10 each leg (rest 60 sec)

Posted in wod.

Olympic Lifters 10.29.12

Max Effort Week

Lift Related

Snatch-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

BN Snatch Grip Push Press-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Strength

Back Squat-1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%

Accessories

1a) Pendelay Row 3×10(rest 60 sec)

1b) Ring Dips 3×10(rest 60 sec)

Rest 2:00

2a)Weighted Sit-up 3×10(rest 30 sec)

2b)Banded Hypers 3×12(rest 30 sec)

rest as needed

3) run 1.5 miles

Posted in wod.

Olympic Lifters 10.26.12

Lift Related

Snatch-1×2@75%, 1×2@80%, 1×2@85%

C&J-1×2@75%, 1×2@80%, 1×2@85%

Strength

Box Squat (20%of weight in bands)-1×2@75%, 1×2@80%, 1×2@85%

Accessories

1a)Pull-ups 3×10(rest 60 sec)

1b)Bench Press 3×10 (rest 60 sec)

Rest 2:00

2a) Glute Ham Raise 3×10(rest 60 sec)

2b) Toes 2 Bar 3×10(rest 60 sec)

Med Ball

3a)Med Ball Vertical 3×10(rest 45 sec)

3b)Med Ball Slam 3×10(rest 45 sec)

Posted in wod.

Olympic Lifters 10.24.12

Lift Related

Snatch Balance (5sec pause at bottom)-1×2@75%, 1×2@80%, 1×2@85%

Clean-1×2@75%, 1×2@80%, 1×2@85%

Strength

Front Squat-1×2@75%, 1×2@80%, 1×2@85%

Accessories

1a)GHD Sit-Up 3×10(rest 60 sec)

1b)Box Jump 3×10(rest 60 sec)

Rest 2:00

2a)Good Morning 3×10(rest 60 sec)

2b)1leg Broad Jump 3×10 each leg (rest 60 sec)

Posted in wod.

Olympic Lifters 10.22.12

Lift Related

Snatch-1×2@75%, 1×2@80%, 1×2@85%

BN Snatch Grip Push Press-1×2@75%, 1×2@80%, 1×2@85%

Strength

Back Squat-1×2@75%, 1×2@80%, 1×2@85%

Accessories

1a) Pendelay Row 3×10(rest 60 sec)

1b) Ring Dips 3×10(rest 60 sec)

Rest 2:00

2a)Weighted Sit-up 3×10(rest 30 sec)

2b)Banded Hypers 3×12(rest 30 sec)

rest as needed

3) run 1.5 miles

Posted in wod.

Competitors 10.19.12

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

Posted in wod.

Olympic Lifters 10/19/12

Lift Related

Snatch -1×2@80%, 1×2@85%, 3×2@90%

C&J -1×2@80%, 1×2@85%, 3×2@90%

Strength

Back Squat-1×2@80%, 3×2@90%, 1×2@85%

Accessories

1a)Pull-ups 3×10(rest 60 sec)

1b)Bench Press 3×10 (rest 60 sec)

Rest 2:00

2a) Glute Ham Raise 3×10(rest 60 sec)

2b) Toes 2 Bar 3×10(rest 60 sec)

Med Ball

3a)Med Ball Vertical 3×10(rest 45 sec)

3b)Med Ball Slam 3×10(rest 45 sec)

Posted in wod.