Tuesday, August 23rd 2011
Dan C.
10-15 min Warm-up with KBs and do mobility focusing on, calves, shoulders, and upper back mobility
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Private Session:
10 minutes: Handstand Push-ups
10 minutes: Overhead Squat
10 minutes: Squat Snatch work
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(back off week for squats)
Back Squat @ 115# – 5 reps x 3 sets; rest 4 minutes between sets
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amrap in 10 minutes:
KB Snatches @ 35#
Helen K.
WCSC Group Class – “Fight Gone Bad”
Michael E.
Bench Press @ 20X1; Build to a 1RM; rest as needed
then…
spend 10 minutes on lower body mobility (hamstrings and quads)
then…
Bench Press @ 20X1 @ 85% today’s 1RM; amrap x 1 sets
then…
Tabata Push-ups (20 sec on, 20 sec off x 8 sets) – record total reps
Craig W.
Split Jerk @ 80% 1RM; 1 rep x 8 sets; rets 2 min b/t sets
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4 sets:
Run 400m @ 1:15 pace
20 CTB Pull-ups
rest 3 minutes between sets
Stephanie V.
Split Jerk – Build to a 1RM for the day
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Split Jerk @ 80% 1RM; 1 rep x 3 sets; rest 2 min b/t sets
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2X:
10 Goblet Squats @ 53lbs
10 Burpees
10 cal on Rower
rest 1 minute
8 Goblet Squats @ 53lbs
8 Burpees
8 cal on Rower
rest 45 seconds
6 Goblet Squats @ 53lbs
6 Burpees
6 cal on Rower
rest 30 seconds
4 Goblet Squats @ 53lbs
4 Burpees
4 cal on Rower
rest 15 sec
Miguel M.
AM
A. 5 minutes – Double Under Technique Work – easy practice, try not to get frustrated
B. Power Snatch @ 105lbs; 2 reps x 8 sets; rest 90 sec between sets
C. KB Snatch @ 53lbs; 9-8-7-6-5-4-3-2-1; not for time but focusing on skill and resting as needed between sets. (9 unbroken right arm, 9 unbroken left arm, 8 unbroken right arm, etc…)
PM
5 set for total time:
200m Run
5 Toes to Bar
200m Run
10 Dips
rest 1 min b/t sets
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Colin J.
AM
Part 1)
AM
Part 1)
For time:
30-20-10
Toes to Bar
Hand Release Push-ups
30-20-10
Toes to Bar
Hand Release Push-ups
then immediately…
Part 2)
800m Run
800m Run
rest 15 minutes
Part 3)
“Randy”
75 Power Snatches
“Randy”
75 Power Snatches
Noon
Part 1)
Split Jerk @ 80% 1RM; 1 rep x 6 sets; rest 2 min b/t sets
Part 2)
4 rounds:
30 sec – KBS @ 53lbs
30 sec – Double Unders
Part 1)
Split Jerk @ 80% 1RM; 1 rep x 6 sets; rest 2 min b/t sets
Part 2)
4 rounds:
30 sec – KBS @ 53lbs
30 sec – Double Unders
PM
For time:
30 Back Squats @ 225lbs
200m Run
30 Back Squats @ 225lbs
200m Run
30 Burpees
———————————-
Around minute 7, Dan realizes ten minute of KB Snatches can be pretty brutal and potent test. As much a mental test as anything physical.
AM
Part 1) Time – 4:15
Part 2) Time – 3:49
Part 3) Time – 5:24 (PR)
Noon
Part 1) 245lbs x 1 rep x 6 sets
Part 2) 16, 50, 15, 40, 15, 34, 14, 34
PM
Time – 3:24
Long day, but wanted to push the envelope today and play with a few concepts. Felt fine with the volume, although my shoulders and grip are definitely tired.
AM Part 1 was a good test to both make sure I can do 30 toes to bar unbroken (which wasn’t too hard) and to see how the hand-release push-ups are coming along. They are still rough but getting better. The toes to bar were 15-5 for the second set and unbroken for the last set. I immediately ran 800m which was slow, but physically I was fine to run faster. I just need to practice running more when I’m tired more so I can get comfortable enough to push the run when I’m fatigued.
AM Part 2 was difficult because my grip was smoked from holding onto the bar during part 1. I did sets of 15 for a while, then sets of 10, and then my grip was so far gone I did singles and doubles for the last 2 minutes. I ended up with a 9 second PR, although I’m sure I can go low 4 minutes or even under for this workout fresh.
Noon Part 1 Slit Jerks felt solid. A little on my toes, but I felt quick and was able to improve as I went along the 6 sets
Noon Part 2 Just a little grip work and double under practice as my grip fatigued. Really hard to hold onto the KB at this point but was doable and double unders were unbroken the first 2 sets, but the second two sets they were broken as my forearms starting blowing up from the KBS
PM
Fun good sprint. I was excited to get through all 30 reps of back squats unbroken (the last 10 were tough), and during the run my legs felt like rubber. Burpees were decently fast although my legs weren’t working after those squats and would almost trip over myself during the burpees.
Good day, time to rest tomorrow
Split Jerk – Build to a 1RM for the day
175# (5#PR). I failed twice at 180#, but I will get it next time… if not more. Happy with the PR, however small.
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Split Jerk @ 80% 1RM; 1 rep x 3 sets; rest 2 min b/t sets
@140#
These were surprising tough, but I was able to get better form back after the two ugly fails at 180#.
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2X:
10 Goblet Squats @ 53lbs
10 Burpees
10 cal on Rower
rest 1 minute
8 Goblet Squats @ 53lbs
8 Burpees
8 cal on Rower
rest 45 seconds
6 Goblet Squats @ 53lbs
6 Burpees
6 cal on Rower
rest 30 seconds
4 Goblet Squats @ 53lbs
4 Burpees
4 cal on Rower
rest 15 sec
Total time= 13:55
This was tough. First round was smooth (I tried to keep track of how my rounds broke down in terms of time, but I lost it about half way through…), but going right back into that second set of 10 after only 15s rest was brutal. That being said, I was able to move through all reps of squats and burpees unbroken (although the burpees did slow down a bit), and the rows were strong… about a calorie per stroke.
am session
went well. double unders were a bit tough but worked on some technique stuff. power snatches felt good. 105 felt a bit light… got thru all 8 sets fine. kbs were going well and made it thru 7 on each side before i got called to an assignment at work and had to cut the workout short.
pm session
the second wod went smoothly. got in a good warm up and did some more work on double unders and actually got over 20 unbroken twice in a row (baby steps). the toes to bar on the wod felt very easy once i got my rythm down. i think at the clash i lost sight of the fundamental basics of the movement and tried to hard to rush through them. tonight just proved to me that saturdays mishap was just a fluke and that i have toes to bar just fine if i just take my time and concentrate. the running and ring dips went fine as well as i got thru everything unbroken with a time of 13:24… i think?