WOD Blog
 | Tue, Nov 20 2018 |  |
| BARBELL BONANZA 11/20/18 | WARM UP 11/20/18 | WEIGHTLIFTING 11/20/18 | SHRED 11/20/18 | 5:30PM WEIGHTLIFTING: BACK TO BASICS | Other Results |
BARBELL BONANZA 11/20/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
Powersnatch-20 reps
Powerclean-20 reps
Front Rack Lunge-20 reps
Back Squat-20 reps
Hang Squat Clean-20 reps
Hang Powersnatch-20 reps
Prescribed weights: Back Squat 185#/135#, all other movements 95#/65#. Use two barbells. Take back squat from rack.
Goal: Sub 12, Cap OFF at 14 Minutes.
Tip: The goal of this workout is to cycle the barbell quickly with minimal breaks. Choose sets on the back squat that allow you to keep moving. Stop well short of failure each set.
Purpose: This workout incorporates pulling off the ground, squatting, and putting an external object over your head. These are all things we do in daily life that are made easier by the hard work we put in at the gym!
Rx+: 115#/75#, 225#/155# back squat
Rx: As written
Rx2: 75#/55#, 135#/95# back squat
Rx3: 45#/35# or sub dumbbell variation, 115#/75# back squat.
| 1st | 8:24 Rx | Julia Goldst Tue, Nov 20, 2018 | | 2nd | 9:10 Rx | Hayleigh Tue, Nov 20, 2018 | | 3rd | 9:19 Rx | Alyssa C Tue, Nov 20, 2018 | | 1st | 9:07 Rx | Todd N Tue, Nov 20, 2018 | | 2nd | 10:55 Rx | Charles G Tue, Nov 20, 2018 | | 3rd | 11:54 Rx | Deven D Tue, Nov 20, 2018 |
| Janelle | 9:24 Rx | | | Ian | 13:59 Rx2 | 95# and 185# | | Vince | 11:01 Rx2 | | | Kristin | 12:00 Rx2 | | | Alyssa C | 9:19 Rx | | | Jessie | 14:00 Rx3 | dropped weight for back squat and squat clean, tight right knee. Step up w/ 15# KB mod for lunge | | Bill | 14:00 Rx | DNF | | Scott B | 14:00 Rx2 | Last movement | | Julia Goldst | 8:24 Rx | | | Katheryn | 12:58 Rx2 | | | Saori | 12:23 Rx | | | Derek N | DNF Rx | 100+ 3 Hang Powersnatch | | Charles G | 10:55 Rx | | | John L | 14:00 DNF Rx2 | 8 Hang Powersnatches left | | Deven D | 11:54 Rx | | | Hayleigh | 9:10 Rx | | | Rachel T | 11:11 Rx | | | Todd N | 9:07 Rx | 13:17 RX+ | | Alyssa D | 13:02 Rx | | | Bj | DNF Rx2 | | | Nate D | 14:00 Rx | 4 PS left |
|
WARM UP 11/20/18
(Check In)
FOAM ROLL: Quads, Traps, Lats, Back
GROUP WARM UP
Machine 30/25 Calories
Air Squat (mix feet)-20 reps
-----------------------------
Hip Rotations-20 reps R/L
YTWL's-10 reps each position
Spiderman to Hammy-20 reps R/L
Praying Pose to Hammy-30 secs
Plank-30 secs
Hip Bridge-30 secs
-----------------------------
Snatch Deadlift-3 reps
Snatch High Pull-3 reps
Powersnatch-3 reps
Powerclean-3 reps
Front Squat-3 reps
Hang Squat Clean-3 reps
Back Squat-3 reps
-----------------------------
Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Anchored T-spine or Upper Back Smash-2 misn
|
WEIGHTLIFTING 11/20/18
(Weight)
WEEK 5
20 Mins to Find your 1RM Front Squat! (NO pause)
Optional Warm Up Rep Scheme based off 5# above your current max. This rep scheme isn't required just a suggested option. The key with warming up for a max effort lift is doing sets that don't tire you out and making small even jumps to prepare your body to lift heavy weight!
10-Bar
5-50%
3-60%
3-70%
1-80%
1-90%
1-NEW MAX! (DON'T REPEAT YOUR OLD MAX!)
1-Additional Attempt
| 1st | 225 Rx | Janelle Tue, Nov 20, 2018 | | 2nd | 222 Rx | Julia Goldst Tue, Nov 20, 2018 | | 3rd | 190 Rx | Alyssa C Tue, Nov 20, 2018 | | 1st | 345 Rx | Nick Tue, Nov 20, 2018 | | 2nd | 325 Rx | Ryan Pow Tue, Nov 20, 2018 | | 3rd | 315 Rx | Deven D Tue, Nov 20, 2018 |
| Nick | 345 Rx | | | Janelle | 225 Rx | PR! Should've done 235 as my first attempt | | Ian | 255 Rx | PR | | Vince | 215 Rx | 20# PR | | Kristin | 155 Rx | 165 failed | | Alyssa C | 190 Rx | Failed 200 | | Jessie | 141 Rx | YO PRRRR | | Bill | 235 Rx | | | Scott B | 275 Rx | 35# PR | | Kai | 155 Rx | | | Cherise | 155 Rx | | | Julia Goldst | 222 Rx | 2# PR | | Katheryn | 135 Rx | failed 147 3x (maybe next cycle!) | | Saori | 185 Rx | More in the tank | | Luis Mu | 295 Rx | | | Ryan Pow | 325 Rx | | | Derek N | 245 Rx | | | John L | 195 Rx | | | Bj | 245 Rx | PR | | Deven D | 315 Rx | | | Alyssa D | 165 Rx | Failed 175. Should have gone up sooner. | | Jonathan A | 205 Rx | PR! |
|
SHRED 11/20/18
(Time)
WARM UP W/ Todd or Seth
Jump Rope - 1min.
Band GM’s - 15 reps
Band Pass Throughs - 15 reps
Band Press - 15 reps
Band High Pulls - 15 reps
Band Pull Downs - 15 reps
YTWL’s - 10 reps per Movement
Strict Pull Ups - 5 reps
————————————————————
Crumbler (Crumbl>Chip)
60 - Double Unders/Lateral Hops
55 - Ball Slams
50 - Push Balls
45 - KB Swings
40 - Burpees
35 - DB Push Press
30 - KB SDHP
25 - Pull Ups
20 - Alt. DB Devil’s Row
15 - Heavy D-Ball Over Shoulder
———————————————————
ROWMWOD
|
5:30PM WEIGHTLIFTING: BACK TO BASICS
(Weight)
Relearn the basic core movements of the snatch and clean:
-the OHS/Front Squat
-the catch/core activation/shoulder position
-the pulls
-the starting positions
NO WEIGHTLIFTING ON THURSDAY
MAX OUT NEXT WEEK!!
|
