Saturday 140201

Recovery day:

Work on some stuff that you suck at for 20 min. Then do 40 min cardio sess. 

AODontslack

Friday 140131

Warmup:

Roller for 5 min

Sled push and pulls + walks and backwards for 5 min

3 x 

1 min airdyne

1 min plank

Oly:

Power Clean + Clean: 80% x (1+1) x 4 (% of power clean)  

Snatch Balance: 75% x 3 x 2, 80% x 3 x 2  

Push Press: 85% x 4 x 5  

Muscle Snatch: 65%x5, 70%x4, 75%x3 (100% of muscle snatch) 

WOD:  

18 min amrap

4 hspu

8 DB cleans 40/20

12 box jumps 24/20

Finish IN ORDER:

5 min Lsit

5 min handstand walking

10min row 

AOD

140130

Warmup:

1 k row

3 x 

10 pistols w bar over head 

10 chin ups 

Bands and roller to hips/ quads/ hams

Oly:

Power Snatch + Snatch: 80% x (1+1) x 4 (% of power snatch) 

Jerk:  80% x 3 x 3, 85% x 2 x 2  

Clean Pull: 100% x 4 x 5  

Back Squat: 85% x 4 x 3 

WOD:

21-15-9

Back squat 135/95

Run 400m

For time

Rest 5 min

15-12-9

Deadlift 155/105

Row 400m

For time 

Rest 3 min

Death by clean and jerk - 185/125 ( can be power)

AOD

Wednesday 140129

Warmup:

Roller/band/ dynamic stretching for 15min

Endurance:

5 min on - jog 3 min - rest 1 min

4 min on - jog 2 min - rest 1 min

3 min on - jog 1 min - rest 1 min

2 min on - done 

Post total distance during "ON" run

Row or air dyne if you need to. Just go hard during "on".

Core:

3 x 20 ghd sit-ups/ back ext with weight

AOD

Tuesday 140128

Warmup:

3 x 10 each Y-I-T

Super set 

bands to shoulder and back for 3 min

5 min sled pulls and push increasing weight

Main:

Find a heavy 5 rep shoulder press

Then take 80% for max reps 

Assistance:

A:

EMOM x 9 x 3 push press 50% plus chains

Plus 3 double KB snatch ( post weight)

WOD 1:

EMOM x 10: 10 2 for 1 

EMOM x 8: 8  CTB ( unbroken)

EMOM x 6: 6 HSPU ( deficit to manageable "height")

WOD 2:

9 min amrap:

15 box jumps

12 push press 115/ 75

9 TTB

(1/2 12.3)

AOD

Monday 140127

Warmup:

3 x 10 of each of the following 

Hypers

GHD sit-up

GHD back ext.

300 m row

Main:

Find a 1 rep max Good morning

Then take 60% and hit max rep good morning and squat combo x 2 sets rest 90 sec between.

Assistance:

EMOM x 15 x 2 x 70% Power Snatch (tap and go)

WOD:

12min Amrap 

10 OHS 95/65

200m run

Abs:

5 min Lsit (as long as possible)

AOD

Saturday 140125

Warmup:

Sled pulls and push for 5 min

Row 3 min

Hip/ hams and shoulders with bands

Oly:

Snatch: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1  Clean & Jerk : 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1  

Back Squat: 80% x 5 x 2   

WOD:

1 min on 1 min off x 10

3  Front squats 185/115

6 CTB

9 ring push-ups 

(Pick up where you left off after the minute. As many rounds as possible)

Finish:

10 min Row, run or airdyne  for distance 

AOD

Friday 140124

Warmup:

Hips and shoulders with band for 10min

Tabata airdyne - picking up pace

Roller to lats and quads/IT

Oly:

3-Position Snatch: 70% x 1, 75% x 1, 80% x 1 x 3  Snatch Pull: 95% x 5 x 5  

Snatch Push Press - 80% x 5 x 5      

WOD 1:

5 rounds:

30 double unders

5 muscleup

10 Handstand push-up 

15 KBS 70/53

For time

WOD 2:

3 rounds:

15 thrusters 115/75

500m row

For time

WOD 3:

1 round:

800m run

50 ghd sit-ups

25 power cleans 115/75

Split wods up in Am and Pm. 

Have fun

AODie

Thursday 140123

Warmup:

3 x 15 I,Y,T 

1k row

3 x 10 hip ext.

Bands to hips and hams

Oly:

3-Position Clean: 70% x 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets

Power Jerk + Jerk: 70% x (2+1) x 2, 75% x (2+1) x 2, 80% x (2+1) x 2  ( 100% of best Power Jerk)

Clean Deadlift: 105% x 5 x 5  ( 100% of Best Clean)

Front Squat: 75% x 5 reps, 80%x3x2 sets, 85%x3x2  sets

WOD:

20 min amrap

7 Dead lift 185/135

7 Ring dips

7 Wallballs 20/14

7 Box jumps 30/24

AOD

Wednesday 140121

Recovery day

Stretch then stretch again

AODontforgettostretch

Tuesday 140121

Warm up:

5 x 30m Sled pulls and push with light weight  

Tabata airdyne building up speed

Main:

Weighted pullup max

Weighted dip max

Assistance:

EMOM x 3 x 9 x 65% bench with chains  

Super set 5 - 7 ghd sit-ups 

WOD:

A:

5 rounds

Row 250 

10 DB push press 50/30 

For time

(Rest 3 min total)

B:

5 x 

Run 300m 

7 bar muscle ups

Rest 1 min

Post times

(Rest 3 min total)

C:

5 min amrap

30 dubs

5 thrusters 135/95

For rounds and reps

Finish with 10 min handstand practice

AOD

Monday 140120

Warmup:

Hips and shoulders with ball and bands

3 x 1 min row picking up pace 

Super set

3/3 Overhead pistol increasing weight

Main:

Hang snatch (squat) finding a heavy single 

Assistance:

EMOM x 12 x 2 power snatch 65% 

3 x 20 hypers 230/160

WOD:

10 min amrap 

Max Reps Body Weight Back Squats 

rest = 7 Burpee Box Jumps 

Cardio:

3 x 500 m row sprints rest 2 min between sets

AOD

140118

Warmup:

5min row

3 min dubs

2 min airdyne

10 min dynamic stretching

WOD:

13.3

12 min as many rounds and reps as possible of

150 wallballs

90 double unders

30 muscle ups

Rest 12 min then 

13.4

As many reps as possible in 7 min of:

3 clean and jerk 135/95

3 toes to bar

Then 6,9,12,15,18,21,24 etc.

Finish with 15 min erg.

AODontcry

January 14, 2014 - (Tuesday)

Warmup:

2 

x 800m run

25 ghd: back ext and situp 

5 min bands to hip and shoulders

Main:

Power snatch heavy single 

Assistance: 

EMOM x 10 x 2 power snatch 60% 

4 x 20 light hypers 

WOD:

3 minutes on 1 minute rest x 5 rounds

3 Power Cleans 155#/115# 

6 Box Jumps 

9 Ring Dips   

Finish:

15 min airdyne

AOD

Friday 140117

Warmup:

3x1 min row picking up pace each set

10 min bands and balls to hips and shoulders 

Oly:

Power Clean + Clean: 75% x (1+1) x 4 (100% of power clean)  

Snatch Balance:70% x 2 x 2, 75% x 2 x 2, 80% x 2  

Push Press: 80% x 5 x 5  

Muscle Snatch: 65% x 5, 70% x 4, 75% x 3 

WOD:

Airdyne for :20 sec for max cals

Then

10 Kettlebell swings 53#/35#

10 strict chin ups

Rest 1min

Repeat 5x

AODatass

Thursday 140116

Warm up:

3 x 10 pullups/pushups/situps/squats/lunges/dips on p bars
-between each set stretch out for 3 min-

Oly:

Power Snatch + Snatch: 75%x (1+1) x 4 (100% of best power snatch) 

Jerk: 78% x 3 x 5 

Clean Pull: 96% x 5 x 5

WOD:

EMOM x 9

5 DL

5 FS

5 PP

using 55#/35# DB

EMOM x 7

7 CTB (Unbroken)

EMOM x 5 

5HSPU (from a deficit of 6 inch)

rest 5 min

Then 

AirDyne for 3 min for max distance

AODone

Wednesday 140115

Warmup:

Calf and quads with roller

Hip and hams with bands

Plyo ABC Skip work for 5-7 min

( in case you forgot) :

http://www.youtube.com/watch?v=v1Rv2pvJJ2M&sns=em

Endurance:

2 x 400m rest 30 sec between

Rest 90 sec

2 x 300m rest 30 sec between

Rest 90 sec

2 x 200m rest 30 sec between 

Rest 90 sec

2 x 300 rest 30 sec between

Rest 90 sec

2 x 400m rest 30 sec between

Be able to manage less rest but maintain same times as the tempo will be slower. 

20 min static stretch to finish

AODURANCEyea

January 13, 2014

Warmup:

3 x 2 min airdyne

Super set  1 min Hand stand walk practice 

I,Y,T x 25 each

Main:

Floor press heavy triple w chains

Assistance:

Bench with Chains EMOM x 12 x 3 x 60%   

Super set 

5 Ghd sit-ups 

WOD:

5min amrap 

6 KBS 

6 CTB 

rest 2 min 

5min amrap 

5 wall ball 

5 box jumps 

rest 2 min 

5min amrap 

4 HSPU 

2 muscle ups

rest 2 min 

row 1 k for time

Finish:

Tabata L hold

Tabata V-up

AOD

January 12, 2014

Warmup:

2 

x 800m run

25 ghd: back ext and situp 

5 min bands to hip and shoulders

Main:

Power snatch heavy single 

Assistance: 

EMOM x 10 x 2 power snatch 60% 

4 x 20 light hypers 

WOD:

3 minutes on 1 minute rest x 5 rounds

3 Power Cleans 155#/115# 

6 Box Jumps 

9 Ring Dips   

Finish:

15 min airdyne

AOD

January 11, 2014

Warm up:

Shoulders and hips with band and balls

Row 1 k

Oly:

Snatch: 70% x 2, 75% x 2, 80% x 1, 85% x 1  

Clean & Jerk: 70% x 2, 75% x 2, 80% x 1, 85% x 1  

Back Squat: 65% x 5, 70% x 5, 75% x 5, 80% x 2 x 2 sets   

Finish:

4 x 15 hypers

Stretch hams and hips and shoulders for 20 min

AOD

January 10, 2014

Warmup up:

3 x row 300 m

3 x 15 back ext

3 x 4 over head pistols 

Bands to hips and shoulders 

Work thoracic ext.

Oly:

3-Position Snatch: 70% x 1 x 2, 75% x 1 x 2

Snatch Pull: 93% x 5 x 5  

Snatch Push Press: 75% x 5 x 5  

Good Morning: 30% x 5 x 3 sets (Using 100% of High Bar Back Squat)

WOD:

21-15-9-15-21

Thrusters 75/45

Knees to elbows

KBS 53/35

Box jump 

Finish 

10 min airdyne  for distance

AOD

January 9, 2013

Warm up:
1k row
Shoulder and hips with band

Oly:

3-Position Clean: 70% x 1 x 2, 75% x 1 x 2 

Power Jerk + Jerk: 75% x (2+1) x 3 

Snatch Deadlift: 100% x 7 x 3

Front Squat: 65% x 5, 70% x 5, 75% x 5, 80% x 3 x 2 sets 

WOD:

100GHD Situp

75 Wall Balls

50 Burpess

25 Muscle ups

For Time

Finish with 3 x 10 heavy hypers

AOD

January 8, 2013

Off Day of Yoga

Keep in mind we will be competing at the Sac Town Throw Down Thursday - Saturday.  I will post WODs RX.  Any mods down should be applied.

AOD

January 7, 2014

Warm up:
3 x 90 sec airdyne
5 Sotts press increasing weight
Band and balls to shoulder and thoracic

Main:

Power Jerk 1RM

Assistance:

EMOM x 3 x 15 x 55% Bench with chains

super set with 3 weighted pullups 50/25#

WOD:

400 m run

15 power cleans

400m run

15 shoulder to over head

400 m run

15 power clean

400m run 

15 shoulder to overhead

135#/85

Finish with Front Lever and Hand Stand walking practice

AOD

January 6, 2014

Warm up:

3x 300m row

10 pistols - increasing weight every set

bands to hips and hams

Main:

Concentric GM with chains for  heavy double

Assistance:

A:

3 x 1min max reps 1 Squat + 1 Good Morning  @ 135/95

B:

EMOM x 15 x 2 Power clean 70%

WOD:

8 Rounds

100 meter run

8 Kettle Bell Swings 70/53#

5 Pull Ups

For Time

Finish with 3 x 20 Heavy Hypers

AOD

January 5, 2014

Off Day or make up work

AOD

January 4, 2014

Warm Up:

Hips, ams and shoulders for 10 min

Air Dyne for 5 Min picking up speed

WODS:

In 17 minutes:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

(13.1)

rest 15-20 min

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

(13.2)

Finish with 10 min skill work

AOD

January 3, 2014

Warm up (Go To Track):
Hips and Hams with bands
Back and shoulder with balls
2 sets of Plyos:
Single Leg bound Jumps on left x 10
Single Leg bound Jumps on right x 10
Broad Jump with high Knees x 10
A Skip x 20
B Skip x 20

Track WOD:
Run 800 then jog 400
rest 2 min
run 600 then jog 300
rest 2 min
run 400 then jog 200
rest 2 min
run 200

2+ hours later

OLY:
A:
Power Clean + Clean: 70% x (1+2) x 2, 75%x (1+2) x 2

B:

Snatch Balance: 70% x 3 , 75% x 3 x 2 sets

C:

Push Press: 78% x 5 x 5 sets

D:

Muscle Snatch: 70% x 4, 75% x 2 x 2 sets

AOD

January 2, 2013

Warm up:

Bands to shoulders and upper back

Working TGU + Windmill increasing weight

50 light Hypers

Oly:

Power Snatch + Snatch: 70%x ( 1+ 2 ) x 2 sets, 75%x ( 1 + 2 ) x 3 sets

Jerk: 75% x 3 x 5 sets 

Clean Pull: 90% x 5 x 5 sets 

WOD: 

A:

3 Rounds:

10 Hang Snatch 125/95

20 Pistols- 10 each leg

30  Double Unders

Rest 5 min

B:

9 - 1 Wall Walks ( walk wall then back out to complete a pushup = 1 rep

1 - 9 CTB Pull ups

Rest 5 min

C:

7 min max Distance Row

finish with 10 min stretching hips and shoulders

AOD

January 1, 2014

Rest day or make up any work

AOD

Happy new year