WOD Blog
 | Mon, Apr 11 2016 |  |
| WEIGHTLIFTING 4/11/16 | METCON 4/11/16 | WARM UP 4/11/16 | COMPETITORS TRAINING 4/11/16 |
WEIGHTLIFTING 4/11/16
(Weight)
Week 1
3-Position Snatch
Spend 20 mins working up to heavy complex then perform
3-4 reduced sets (70-85% of your heaviest) to solidify technique.
1st at High Hang
2nd at Mid Thigh
3rd at Ground or for beginners just below knees
| 1st | 95 Rx | Corin Mon, Apr 11, 2016 | | 2nd | 80 Rx | Cherise Mon, Apr 11, 2016 | | 3rd | 70 Rx | Rachel T Mon, Apr 11, 2016
Brenda L Mon, Apr 11, 2016 | | 1st | 220 Rx | Andres Mon, Apr 11, 2016 | | 2nd | 135 Rx | Braeden Mon, Apr 11, 2016
Scott B Mon, Apr 11, 2016
Carl Mon, Apr 11, 2016 | | 3rd | 125 Rx | Charlie Mon, Apr 11, 2016 |
| Heikoti | 95 Rx | working on hook grip and tech. | | Brenda L | 70 Rx | | | Carolyn | 55 Rx | Work on catching lower in squat | | Eric M | 115# working on flat feet Rx | Keeping my feet centered mid foot, during the pull | | Steve M | 115 Rx | | | Corin | 95 Rx | | | Carl | 135 Rx | | | Cherise | 80 Rx | Squat snatch | | Andres | 220 Rx | | | Diane | not much weight. 45 Rx | | | Charlie | 125 Rx | | | Keith C | 85 Rx | | | Rachel T | 70 Rx | Work on full squat | | Scott B | 135 Rx | | | Nancee | 55 Rx | | | Eric K | 115 Rx | | | Joshua B | 105 Rx | | | Braeden | 135 Rx | | | Rebecca C | 55 Rx | |
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METCON 4/11/16
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
Hang Deadlift-20 reps (RDL)
DB Single arm Push Press-20 reps
Lateral Hops-40 reps
GOAL: Finish under 13 mins CAP at 15 mins
Rx+: 225#/155#, 70#/55#, Sub Lateral hops over 20'' PVC
Rx: 185#/135#, 55#/35#
Rx2: 135#/95#, 35#/20#
Rx3: 95#/65#, Coach decides weight for DB
| 1st | 15:00 Rx | Cherise Mon, Apr 11, 2016 | | 2nd | 11:37 Rx2 | Carolyn Mon, Apr 11, 2016 | | 3rd | 14:16 Rx2 | Sandra D Mon, Apr 11, 2016 | | 1st | 8:24 Rx | Spencer Ch Mon, Apr 11, 2016 | | 2nd | 10:00 Rx | Jonathan K Mon, Apr 11, 2016 | | 3rd | 11:22 Rx | Joshua B Mon, Apr 11, 2016 |
| Jonathan K | 10:00 Rx | | | Heikoti | 14:30 Rx | | | Spencer Ch | 8:24 Rx | | | Christopher T | 7:26 Rx2 | sub pus press for PU | | Eric M | 8:54 Rx2 | | | Steve M | 9:50 Rx2 | 40lb dumbell | | Sandra D | 14:16 Rx2 | | | Carl | 10:56 Rx2 | 165# RDL for first two rounds | | Cherise | 15:00 Rx | DNF: 165 reps | | Carolyn | 11:37 Rx2 | | | Bill | 13:45 Rx | dropped to #35 db on 3rd round | | Seth B | 19:02 | 4 rd 20 TTB 20 PP 20 rr 10 rpu 10 push | | Julia Goldst | 14:42 | Same rep scheme front squat, TTB, lateral hop... | | Diane | 14:30 Rx3 | with 20 lb dumbell | | Charlie | 13:40 Rx2 | | | Scott Chr | 12:21 Rx | | | Keith C | 11:40 Rx2 | | | Scott B | 13:39 Rx2 | | | Eric K | 14:22 Rx | I did Rx2 | | Joshua B | 11:22 Rx | | | Braeden | 11:40 Rx | Sub DL for RDL | | Rebecca C | 15:00 Rx2 | Stopped part-way through 3rd round due to illness. Those lateral hops, man. |
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WARM UP 4/11/16
(No Results Tracked)
FOAM ROLL-Whole Lower leg, Traps and Delts, 10-20 passes each
GROUP WARM UP
Row or Jump Rope-1-2 mins
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PVC Passthroughs-10 reps
PVC OHS-10 reps
Plank-30 secs
Hip Rotations-20 secs R/L
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2 rounds
Side to Side Hops-20 secs
W barbell-GM-20 secs
Snatch Grip Row-20 secs
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3 position snatch-3 reps
COOLDOWN
Banded OH Stretch-2 mins R/L
Hammy Stretch-1 min R/L
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COMPETITORS TRAINING 4/11/16
(Time)
Week 2
A. Snatch(Heavy)
4-4-4-4-4-4
*Aim to hit at least 5# more than last week
5-1 min rounds (use straps)
Hang snatch High Pull-6-8 reps @60-70%
Snatch Grip Row-6-8 reps @60-70%
30 secs to do these 12-16 reps don't freak out if you don't finish exactly at 30 secs then REST 30 secs
B. Back Squat (Volume/Waves)
4-3-2--5-4-3--6-5-4--7-6-5
Keep straight weight on wave at 70%-80%-85%(Try to also add 5# on all of these sets)
C. Strengthcon-
'ISABEL''
30-Snatches (135#/95#)
for time
GOAL: Finish under 2 mins CAP off at 4 mins
D. 4 Rounds for time
20-Front squat 135#95#
20-TTB
40-lateral hops 20'
GOAL: Finish under 13 mins CAP at 15 mins
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