Category: Competition

WOD: 1) Jerks: 2-2-2-2-2-2-2 Rest 90-120 seconds between sets. All sets should be within 80% of your heaviest set. 2) 12 minutes EMOTM: Movement of Choice Work on anything as long as it is something that you struggle with. 3a) “Lift Up Luke”- 5 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3b) 4 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3c) 3 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3d) 2 minute AMRAP: 4 Power Cleans 24 Double-unders 10 Pull-ups Rest 60 seconds 3e) 1 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Immediately Into 3f) AQAP: 50 Wall Balls 20/14 4) Run: 15 minutes EMOTM – 100m Runs should be as fast as possible. 5) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. 6) Single Leg KB Deadlift: 3 x…

WOD: 1) Smolov Program – Week 7/Day 3 – Pause Front Squat: 7 x 2 @ 65% of 1RM Warm-up as needed. Rest 90 seconds between sets. Pause for 3 seconds in the bottom of each squat. http://www.youtube.com/watch?v=vBC53XmK3MY 2) Touch and Go Snatch: 3-3-3-3-3 Warm-up as needed. Rest as 2 minutes between sets. Pause overhead or at the hang, must be Touch and Go off the Floor. All reps full Squat. No using straps. 3) Touch and Go Clean: 3-3-3-3-3 Warm-up as needed. Rest as 2 minutes between sets. Pause at the rack or at the hang, must be Touch and Go off the Floor. All reps full Squat. 4) 10 minute Up Ladder: 3 Squat Snatch 135/95 3 Handstand Push-ups 6 Squat Snatch 135/95 6 Handstand Push-ups and so on until 10 minutes is up Rx’d for HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit….

WOD: 1) Smolov Program – Week 7/Day 2 – Touch and Go Power Clean: 8 x 3 @ 60% Warm-up as needed. Rest 90 seconds between sets. This shouldn’t be overly heavy, focus is technique and speed. 2) Strict Press: 5-5-3-3-1-1 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 3) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 10 Muscle-ups Sub for Muscle-ups is 20 Pull-ups of any kind. 4) Dumbbell Bench Press: 4 x 6-10 reps Heavy as possible (with something like this I like to try and hit a 10RM my first set, and then use the same weight, and drop reps each set as needed.) Rest 2-3 minutes between sets. 5) Farmers Carry: 6 x 100ft Heavy as possible. Rest 90 seconds between sets. 6) Dog Sled Push: 6 x 50m Weight should be heavy, but not…

WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat. 2) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat and Split Jerk. 3) “Open WOD 11.3”- 5 minute AMRAP: Max Reps Squat Clean and Jerk 165/110 Immediately upon finishing perform… 150 Double-unders 4) Rope Climbs: 5 x 20ft Rest 90 seconds between climbs. 5) L-Sit: Accumulate 3 minutes Keep track of total time and total attempts to complete. 6) Hip Extension: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts…

WOD: 1) Smolov Program – Week 7/Day 1 – Pause Back Squat + High Box Jump: 5 x 3 @ 60% of 1RM Warm-up as needed. Rest 90-120 seconds between sets. Perform 3 Pause Squats, Pausing for 3 seconds in the bottom of each Squat, immediately upon racking the bar perform 3 High Box Jumps. 2) 20 minutes EMOTM: Odd, 1-5 Bar Muscle-ups, Even, 1/side Heavy Dumbbell Snatch Alternate between the two movements. Dumbbell Snatch should be HEAVY. If you can’t do a Bar Muscle-up work on Chest-to-bar Pull-ups. 3) 10 minute AMRAP: 10 Toes-to-bar 10 Burpee-to-target Target should be a minimum of 6″ out of reach. 4) Strict Pull-ups: 4 x 6-10 reps Rest 2 minutes between sets. Weight if able. Goal should be 4 sets of 10, if you can do this, then add load. 5) Row: 8 x 500m Rest…