Wednesday- 06/27/12- Snatch Work, Strength Work, MWOD 111/365

BB Gymnastics
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill
1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

MWOD 111/365-  http://www.mobilitywod.com/2010/12/episode-111-underground-strength.html

Tuesday- 06/26/12- Clean Work, Bar MU/DU EMOM, MWOD 110/365

BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

MWOD 110/365-
http://www.mobilitywod.com/2010/12/episode-110-10-x-1-min-sets-across.html

Monday- 06/25/12- Snatch Work, OHS/T2B Metcon, MWOD 109/365

BB Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO

Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

Conditioning
21-15-9 of:
OHS 135/95#
T2B
For time.

MWOD 109/365-
http://www.mobilitywod.com/2010/12/episode-109-neck-of-desk-warrior.html

Saturday- 06/23/12- Snatch and Clean Work, BTC 1.2, MWOD 108/365

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
Strength
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
“Beat the Coach 1.2″
Compare to: 120124
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

MWOD 108/365-
http://www.mobilitywod.com/2010/12/episode-108-loss-of-ring-dip-power.html

Friday- 06/21/12- Jerks, Speed Deads, Hurdle Jump/T2B/KBS AMRAP, MWOD 107/365

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg

Notes: Here is a DEMO VIDEO that features both a cheap way to build hurdles and a demo for what these should look like. After the 5th jump, Sprint 25m out, 25m back, then perform 5 more Hurdle Jumps.

MWOD 107/365-
http://www.mobilitywod.com/2010/12/episode-107-friend-calls-with.html

Wednesday- 06/20/12- Snatch Work, Strength Work, MWOD 106/365

BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

MWOD 106/365- http://www.youtube.com/watch?v=VN12Dtk90qg

Tuesday- 06/19/12- Clean Work, Yoke Carry/Burpee Wod, MWOD 105/365

BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees

MWOD 105/365-
http://www.youtube.com/watch?v=V5jcPSxQZo0

Monday- 06/18/12- Snatch Work, DU/PJ/C2B Intervals, MWOD 104/365

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.

MWOD 104/365-
http://www.youtube.com/watch?v=VQtwaPoK-UM

Saturday- Oly Work, Sprint/ME Thruster Intervals, MWOD 103/265

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

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Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters @ 155/105#
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

MWOD 103/365-
http://www.mobilitywod.com/2010/12/episode-103-shoulder-relationships-3.html

Friday- 06/15/12- Jerk Work, Dynamic DL, KBS/Sled/WB, MWOD 102/365

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

MWOD 102/365-
http://www.mobilitywod.com/2010/12/episode-102-shoulder-relationships-2.html

Wednesday- 06/13/12- Snatch Work, ME HSPU, Ring PU, Hypers, MWOD 101/365

BB Gymnastics
10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

MWOD 101/365- http://www.youtube.com/watch?v=uaRf-A1VhFU

Tuesday- 06/12/12- C&J Work, PTT (Shuttle, C2B, DU), MWOD 100/365

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.

MWOD 100/365-
http://www.mobilitywod.com/2010/11/episode-100-quads-or-spine-quads.html

Monday- 06/11/12- Snatch Work, MU/Row Wod, MWOD 99/365

BB Gymnastics
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo 2

 Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
NOT for time.

Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.

MWOD 99/365-
http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html

Sunday- 06/10/12- Rest Day- MWOD 98/365

MWOD 98/365-
http://www.youtube.com/watch?v=RQ9Z4PX_hF8

Saturday- 06/09/12- Triple Test, MWOD 97/365

WOD 1 – 11AM EST:“The Eliminator”
3 rounds for time of:
15 Ring Dips
20 KB Snatches 32/24kg (10l/10r)
30 Jumping Squats 45# DEMO VIDEO
-12 something- subbed out 15 left leg pistols for the squats

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

WOD 2# – 1PM EST:
“The Terminator”
5 min AMRAP of Muscle-Ups to Ring HSPU.
*For total reps.
-rest 2 minutes
5 min AMRAP of Double-Unders including a 500/450m Row buy-in.
*Score is total number of DU subtracted by the total number of seconds rowing. (Example: 130 DU – 110 seconds = Score of 20.
-rest 2 minutes
10 min AMRAP of:
3 Rope Climbs 15′
6 Bench Press @ 205/120#
9 GHD Situps
WOD 3# – 5PM EST:
“The Masturbator”
4 rounds of:
3 Stone to Shoulder 150/100#
50′ Stone Carry 150/100#
3 Stone to Shoulder 150/100#
7 Deficit HSPU
-then-
50 Wall Ball 20/14#
For time.

Notes: Deficit HSPU will be performed with 2 45# “recycled rubber” plates (approximately 3.5″ each) on either side of an Ab-Mat for the men, and 1 45# “recycled rubber” plate on either side of an ab-mat for women. Kipping is allowed.

MWOD 97/365-
http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Friday- 06/08/12- Max Snatch/CJ, Bear Complex/HS Walk WOD MWOD 96/365

BB Gymnastics
*5PM EST
“The Only Time You Have to Take Your Shirt Off is After the Exam”
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
-Snatch- worked on power snatch, got 145 (tied current power snatch pr)
-CJ- power clean and split jerk- cleaned 205, missed jerk 3 times- letting bar get way out front

Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk.

Conditioning
“BP Made up a WOD That None of You Can Do”
*7PM EST
For time:
7 Bear Complex @ 185/120#
50′ HS Walk
5 Bear Complex @ 205/135#
50′ HS Walk
3 Bear Complex @ 225/150#
50′ HS Walk
-Super scaled this one- did 7/5/3 CJ @ 185 with 20 Wall Runs (10l/10r) in between- time was around 16 something

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

MWOD 96/365-
http://www.youtube.com/watch?v=LiBfXeCywJY

Thursday- 06/07/12- Rest Day, MWOD 95/365

MWOD 95/365- http://www.youtube.com/watch?v=Yl53kPn_YXU

Wednesday- 06/06/12- "Amanda", MWOD 94/365

“Amanda”
Compare to 120427
9-7-5 of:
Muscle-Ups
Snatches (full squat) 135/95#
For time.

-9:08 with split snatches
MWOD 94/365- http://www.mobilitywod.com/2010/11/episode-94-bench-as-shoulder-er.html

Tuesday- 06/05/12- "Diane", MWOD 93/365

Strength
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets- did bench instead- 170, 185, 190, 200 (2), 195(2)

Notes: Percentage is based off of 120515

Conditioning
“Diane”
Compare to 120207
21-15-9 of:
Deadlifts 225/155#
HSPU
For time.
-6:57

Notes: Use Regionals standards for HSPU. If you just performed this at Regionals, do it again.

MWOD 93/365-
http://www.youtube.com/watch?v=9RgIR74XTNI

Monday- 06/04/12- Testing- Max C&J, BJ, PU, HS Walk, 400run, 500row, MWOD 92/365

BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.- all power cleans due to knee, got 205 then missed 215 on jerk 3 times

Conditioning
*Testing Day
1) Max Height Box Jump- stopped at 40", had more but started bugging knee
2) Max Pullups- 52 (1 rep less than current pr)
3) Max Distance Handstand Walk- 0, just did some practice on wall and with spotter
4) Run 400m- 1:01 (2 sec slower than pr)
5) Row 500m- 1:34 (4 sec slower than pr)

Notes: Complete these tests in order. You may rest as long as necessary.

MWOD 92/365-
http://www.youtube.com/watch?v=LOXHvAb_s3s