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OLY WODS

Oly WODS for week of 5.19.14

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Oly WODS for week of 5.19.14

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Monday Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 Clean pull - 90% x 3 x 4 Pause back squat - 65% x 3 x 2, 70% x 3 x 3

Week 4 of 6

Tuesday

Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2 Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2 Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2

5 sets; no rest: 5 push-ups 5 KB swings 5 pull-ups

Wednesday

Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 Snatch pull - 90% (of snatch ) x 3 x 4 Front squat - 75% x 2 x 5

Thursday

Jerk balance - 55% (of jerk) x 3 x 4 Split push press behind neck - 60% (of jerk) x 3 x 4 Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2 Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4 3 sets; no rest: 10 1-arm DB split snatch/arm 200 m row

Friday

Rest Day

Saturday

Rest Day

Sunday

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - heavy single

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OLY WODs for week 5.12.14

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OLY WODs for week 5.12.14

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Monday Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4 Pause back squat - 65% x 4 x 5

Week 3 of 6

Tuesday

Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3 Hang power clean (below knee) - 60% (of clean) x 3 x 3 Heaving snatch balance - 65% (of snatch) x 4 x 3

4 sets; no rest: 10 KB swings 10 DB chainsaw rows/arm

Wednesday

Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4 Front squat - 70% x 2 x 2, 75% x 2 x 4

Thursday

Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2 Hang power snatch (below knee) - 60% (of snatch) x 3 x 3 Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2

3 sets; no rest: 2 min jump rope 3 (1 KB clean + 5 push press)/arm

Friday

Rest Day

Saturday

Rest Day

Sunday

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 80% x 3 x 5

For 5 minutes: (optional) 100 m row 5 burpees

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Oly WOD's for week of 5.5.14

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Oly WOD's for week of 5.5.14

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Monday Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5 Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5 Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3 Pause back squat - 60% x 5 x 3, 65% x 5 x 3 Week 2 of 6

Tuesday

Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2 Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2

Wednesday

Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5 Block clean pull + clean (below knee) - 75% x 2(1+1) x 5 Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2 Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2

Thursday

Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3 Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2 Muscle snatch - 40% (of snatch) x 3 x 3

For 7 minutes: Max consecutive pull-ups Max consecutive push-ups No failed reps!

Friday

Rest Day

Saturday

Rest Day

Sunday

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3

3 sets; 3 min rest: 200 m sprint

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Oly Wods for week of 4.28.14

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Oly Wods for week of 4.28.14

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This 6 week cycle is an emphasis on Pulling.  Working on keeping arms straight all the way through the Pull.  Any questions just ask.  Lets get this technique down.  Get after it! Monday

• Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 • Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 • Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2 • Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2 This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).  

Week 1 of 6

 

Tuesday

• Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 • Hang power clean (below knee) - 50% (of clean) x 3 x 4 • Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3

4 sets; no rest: 8 1-arm KB swings/arm 8 pull-ups

 

Wednesday

• Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 • Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 • Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2 • Pause back squat - 65% x 5 x 2, 70% x 5 x 4

 

Thursday

• Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2 • Hang power snatch (below knee) - 50% (of snatch x 3 x 4 • Muscle snatch - 35% (of snatch) x 3 x 4 • Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2

3 sets; no rest: 400 m row 15 dips

 

Friday

Rest Day

 

Saturday

Rest Day Sunday • Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single • Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single • Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3

4 sets; no rest: 10 DB push press 10 DB chainsaw rows/arm

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OLY Weekly WODS 4.14.14

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OLY Weekly WODS 4.14.14

Monday Snatch - 75%x2, 80%x1, 85%x1x3 Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1 Clean Pull - 90% (of cln) x2, 95%x2x2 Back Squat - 75%x3, 80%x2, 85%x2x2

Week 8 of 8

Tuesday

Snatch - 75% x 1 x 6 Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3

3 sets; no rest:

10 KB swings (light) 10 KB push press/arm (light)

Wednesday

Snatch - 75%x2, 80%x1x3 Snatch Pull - 90% (of sn) x 2 x 3 Front Squat - 75%x2, 80%x1, 85%x1

Thursday

Power Snatch - 75%x2, 80%x2, 85%x2x3 Clean & Jerk - 70%x1+1, 75%x1+1x2

Friday

Rest Day

Saturday

Rest Day

Sunday

Snatch - max Clean & Jerk - max Front or Back Squat - max

 

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