Category: Competition

*Open Competitor Training Session HERE WOD: 1) Smolov Program – Week 4/Day 1 – Back Squat: 4 x 9 @ 70% + 10lbs Warm-up as needed. Rest as needed. http://www.youtube.com/watch?v=lt9otTWuaOQ 2) AQAP: 9 Muscle-ups 18 Dumbbell Thrusters 50/35 7 Muscle-ups 14 Dumbbell Thrusters 50/35 5 Muscle-ups 10 Dumbbell Thrusters 50/35 Sub for Muscle-up is 2x Push-ups or Dips 3) Butteryfly Pull-up: Practice 10 minutes Work on either a normal or Chest-to-Bar Butterfly Pull-ups 4) Bent Over Double Dumbbell Kick Backs: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 5 x 60 seconds work/3 minutes rest Absolute Maximum effort. Record total calories each interval 6) Front Rack Hold: 5 x 30:30 Heavy as possible. 7) Reverse Hyper: 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 To Comments

* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂 WOD: 1) Smolov Program – Week 3/Day 4 – Back Squat: 10 x 3 @ 85% Warm-up as needed. Rest as needed. 2) 25 minute AMRAP: 5 Deadlifts 345/225 10 Handstand Push-ups 15 Pull-ups 20 Alternating Pistol Squats Sub for Pistols is 40 Air Squats. 3) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible….

* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂 WOD: 1) Smolov Program – Week 3/Day 3 – Back Squat: 7 x 5 @ 80% Warm-up as needed. Rest as needed. 2) 3-Stop Snatch Pull + High Hang Snatch: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Pause at each position for 1-2 seconds. The emphasis here should be more on technique not weight. 3) 3-Stop Clean Pull + High Hang Clean…

WOD: 1) Smolov Program – Week 3/Day 2 – Back Squat: 5 x 7 @ 75% Warm-up as needed. Rest as needed between sets. 2) Strict Press: 3-3-3 Warm-up as needed. Perform 3 HEAVY set. Rest 2-3 minutes between sets. 3) Push Press 3-3-3 Warm-up as needed. Perform 3 HEAVY set. Rest 2-3 minutes between sets. 4) 3 rounds AQAP: 10 Front Squats 205/135 20 Burpee Pull-ups 400m Run Goal on your Burpee Pull-ups should be to jump right into the bar without looking and pulling strict to finish. Bar should be 6+” out of your reach. 5) Dumbbell Bench Press: 4 x 6-10 reps Rest 2 minutes between sets. Heavy as possible. 6) Farmers Walk: 400m Heavy (don’t take more than 10 minutes). Keep track of number of drops. 7) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. 8)…

WOD: 1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat and Split Jerk. 3) 3 rounds AQAP: 7 Muscle-ups 14 Shoulder-to-Overhead 155/105 50 Double-unders Sub for Muscle-up is 10 Pull-ups/C2B and 10 Push-ups/Ring Dips per round. 4) Dog Sled Push: 5 x 30 seconds work/90 seconds rest This should be heavy, and the goal is to go max effort, smoke yourself. 5) Triple-under Practice: 10 minutes If you don’t have a consistent 50…