WOD Blog
 | Mon, Mar 4 2019 |  |
| WEIGHTLIFTING 3/4/19 | METCON 3/4/19 | WARM UP 3/4/19 | SHRED 3/4/2019 |
WEIGHTLIFTING 3/4/19
(Weight)
Week 1 of 5
3 Position Snatch (power or full)
High Hang (power position)-1 rep
Mid Thigh-1 rep
Below Knee-1 rep
6-8 working sets. Start light around 60% of your snatch and make very small jumps up in weight. Prioritize position over weight lifted.
From the article All Hang Positions Great & Small by Greg Everett of Catalyst Athletics:
''Snatches and cleans from the power position are our first variation that involves no inclination of the trunk—now we’re onto bending only at the knees. Staring from a standing position with the bar at arms’ length, you bend at the knees while keeping the trunk vertical in the same way you would in the dip of a jerk. Like in the hip snatch or clean, the bar will remain against the crease of the hip rather than move down the thighs.
Snatches and cleans from the power position are also done from a static position—there is no countermovement. The athlete bends the knees to set the position, holds, and then lifts with a drive of the legs and the little bit of hip extension he or she can get.''
Full article: https://www.catalystathletics.com/article/1917/All-Hang-Positions-Great-Small/
| 1st | 125 Rx | Alyssa C Mon, Mar 4, 2019 | | 2nd | 110 Rx | Janelle Mon, Mar 4, 2019 | | 3rd | 95 Rx | Katriel-Maria Mon, Mar 4, 2019 | | 1st | 220 Rx | Seth B Mon, Mar 4, 2019 | | 2nd | 185 Rx | Todd N Mon, Mar 4, 2019 | | 3rd | 175 Rx | Charles G Mon, Mar 4, 2019 |
| Charles G | 175 Rx | | | Heikoti | 115# Rx | | | Janelle | 110 Rx | Full | | Laura E | 55# snatch Rx | | | Kristin | 70 Rx | full. | | Vince | 105 Rx | | | Ryan Pow | 130 Rx | Working on full. Keep eye line straight ahead. | | Ian | 110 Rx | | | JASON BEN | 135 Rx | | | Derek N | 85 Rx | Full | | Katheryn | 75 Rx | failed 85 on below knee | | Bill | 95 Rx | | | Grant H | 125 Rx | | | Seth B | 220 Rx | Powers | | Katriel-Maria | 95 Rx | | | Eric M | 165 Rx | | | Scott B | 135 Rx | | | Pete | 105 Rx | | | John L | 115 Rx | | | Deven D | 155 Rx | | | Diana W | 70 Rx | need to practice not catching in a stance that is not too wide | | Alyssa C | 125 Rx | drop set at 105 | | Todd N | 185 Rx | | | Saori | 75 Rx | | | Wesly | 165 Rx | Felt off today | | Rachel T | 85 Rx | Worked on high hang power position. Full snatch | | Alyssa D | 75 Rx | |
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METCON 3/4/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
Wallball (20#/10'-14#/9')
20-40-60 Reps
Pull Up
30-20-10 Reps
Goal: Sub 11, CAP at 15 minutes.
Tip: Assess where your strengths are in this workout and consider performing large sets for that movement. If there is a movement you struggle with, consider small sets with quick breaks. Go for broke on the final set of 60/10!
Purple Rx+: Sub CTB Pull Up
Blue Rx: As written
Orange Rx2: 14#/9'-10#/8', sub jumping CTB Pull Up
Yellow Rx3: 10#/9'-6#/8', sub ring rows
| 1st | 10:21 Rx | Alyssa C Mon, Mar 4, 2019 | | 2nd | 10:28 Rx | Saori Mon, Mar 4, 2019 | | 3rd | 10:31 Rx | Janelle Mon, Mar 4, 2019 | | 1st | 7:30 Rx | Nate D Mon, Mar 4, 2019 | | 2nd | 7:55 Rx | Charles G Mon, Mar 4, 2019 | | 3rd | 8:10 Rx | Wesly Mon, Mar 4, 2019 |
| Anna E | :) Rx3 | | | Heikoti | 11:58 Rx2 | #20 ball | | Charles G | 7:55 Rx | | | Eric F | 9:48 Rx | | | Janelle | 10:31 Rx | | | Kristin | 13:10 Rx2 | | | Vince | 10:03 Rx2 | 14# ball, all else RX | | Ryan Pow | 9:59 Rx | | | Ian | 10:34 Rx | | | JASON BEN | 12:24 Rx2 | | | Tracie | 11:38 Rx3 | | | Luis Mu | 10:57 Rx | | | Katheryn | 10:59 Rx2 | | | Derek N | 9:52 Rx | | | Grant H | 9:30 Rx | | | Seth B | 17:53 | mod to elevator style ring rows and Strict Press 135-100-75 20-40-60 | | Katriel-Maria | 11:20 Rx2 | | | Eric M | 9:19 Rx | | | Nate D | 7:30 Rx | | | Scott B | 15:00 DNF Rx | On 0/60 WB | | Pete | 8:55 Rx2 | | | Jade | 10:38 Rx2 | | | Lacey | 11:40 Rx2 | RX wallballs, RX2 jumping ctb | | John L | 14:45 Rx | | | Deven D | 10:13 Rx | | | Jayne | 10:50 Rx3 | | | Louise | 11:30 Rx | | | Diana W | 8:06 Rx2 | | | Alyssa C | 10:21 Rx | | | Todd N | 9:03 Rx | | | Saori | 10:28 Rx | | | Wesly | 8:10 Rx | | | Rachel T | 12:00 Rx | | | Alyssa D | 12:44 Rx | |
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WARM UP 3/4/19
(Check In)
FOAM ROLL: Quads, Lats, Upper Back
GROUP WARM UP
3 min AMWAP:
Wallball-10 reps
Scap Pulls-10 reps
Arch Hollows-10 reps
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Hip Rotations-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
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PVC Passthrough-10 reps
PVC OHS-10 reps
Burgener Warm up w/ PVC from power position-5 reps each
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Bar Static Hold w/ Snatch Grip-30 secs
3 Pos Snatch:
High Hang-3 reps
Mid Thigh-3 reps
Below Knee-3 reps
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Start Weightlifting
COOLDOWN
Single Leg Saddle-1 min R/L
Anchored T-spine-2 mins R/L
Rig Lat Stretch-1 min
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SHRED 3/4/2019
(Reps)
WARM UP:
- 500m row
- Samson stretch - 30 sec R/L
- spiderman to hammy- 30 sec. R/L
- 10 scap push ups
- weighted praying pose with kettlebell- 30 seconds
- 10 goblet squats
- 10 wall balls
- 10 scap pulls
- 10 arch hollows
- 5 TTB or KTC
WORKOUT:
5 rounds for max reps. 1 minute each station
MIN 1: weighted DB Step ups (53/35# pair)
MIN 2: Rower
MIN 3:Goblet squats (53/35#)
MIN 4: TTB
MIN 5: wallball (20/14#)
MIN 6: rest
ROMWOD:
- lower body
| 1st | 874 | Laura E Mon, Mar 4, 2019 | | 1st | 197 | Alfonso Mon, Mar 4, 2019 |
| Laura E | 874 | Step ups w/ #40, wall ball #10, meters rowed | | Alfonso | 197 | GS 35#. I could make only 3 sets. I felt sick | | Jonathan K | Present Rx | |
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