WOD – 8-23-16

Hybrid Performance Method – Weightlifting – Week 1 – Day 1

Power Snatch
3 sets x 2 reps @ 70%

135, 140

Power Clean + Jerk
3 sets x 2 reps @ 75%

185, 205

Push Jerk + Split Jerk
2 sets x 1+1 reps @ 70%
From rack or blocks

185, 195

Front Squat
3 sets x 3 reps @ 80%

135, 185, 205

KB Row #53
2 set x 12 reps

Arnold Press #35kb
2 set x 12 reps

WOD – 8-22-16

Strength
Find a 5 rep max full snatch without dropping bar.

Worked up to #125…janky…needed to warm up more

Metcon for time…20 min time cap
30 power snatches 75/55
45 bar facing burpees
60 thrusters 75/55
45 toes to bar
30 power snatches 75/55

Made it through the toes to bar at 20:00

tired and legs were sore after this one

WOD – 8-20-16

Back squat
3×10 @ #135 work on speed

Grace – 30 clean and jerks @ #135
2:40…Serious PR. Last recorded time I had was 3:49 on 06-01-14

Bench 4×7
worked up to #190

Rowing metcon
250m > rest 30 secs
500m > rest 1:00
1000m > rest 2 mins
500m > rest 1:00
250m

Total time: 15:12
Rowing time: 9:42

WOD – 8-18-16

Overhead squats
2×10 95,115
1×7 #135
1×5 #155
1×3 #175
1×10 #95
1×20 #45

1 power snatch
1 hang snatch
1 full snatch
Stayed at #115 and worked on form and speed
right knee is starting to bother me a little bit…but its not the joint…feels like its a tight quad or maybe tight calf pulling at the knee joint

behind neck snatch grip presses
5×10
@115

WOD – 8-15-16

Metcon 1
3 RFT
50 Dubs
7 power cleans #135
7 front squats #135
7 s2o #135

Bar can not touch ground…if it does…then 7 chest to bar pullups

12:32…never dropped

Metcon 2
4 RFT
12 cal row
12 ball slams #50
12 GHD
Rest 2 mins at the end of each round…record splits

Split 1: 1:40 (1:40)
3:40
Split 2: 5:33 (1:53)
7:33
Split 3: 9:23 (1:50)
11:23
Final Time: 13:12 (1:49)

Should have done #70kbs instead of ball slams

WOD – 8-13-16

BackSquat
2×10 #225
1×7 #275
1×5 #295
1×3 #315
1×10 #135
10 airsquats
Die

Power clean and jerk 10 min emom @ #135
work on speed and technique in jerk…nail them all

Clean pulls
3×3 #225

Sigmunds complex X3 #35kb
5 single arm snatches
5 cleans – both arms
5 russian kb swings
5 push press
5 bent over rows

Tabata Assault bike and ab mats
31 and 51 total

WOD – 8-11-16

SethStrength

Frontsquat
Work up to a heavy 5
#225

Slo-mo-snatch
Bar only 3×5

Snatch
10min emom @ 70% (#135)
Tried for 1 rep at #155 and barely missed a cpl times….BUT…form was spot on and was catching fully in the bottom position. Felt good but I was tired.

Snatch-grip behind neck push press
3×5 @ #155

Snatch-grip deadlift
3×5 @ #155