Monday 03/10/2008

WOD
21-15-9/15-9/9 reps of:
BB Thrusters (65#)
Overhead DB Swings (35#)
Double Unders

Note: No rest between "sets".

Olympic Weightlifting
WOD
1. Snatch
35/1 x 6
37/1 x 6
39/1 x 2
40/1 x 2

2. Clean and Jerk (C&J)
35/1+1 x 4
40/1+1 x 4
45/1+1 x 4
50/1+1 x 4
52/1+1 x 5
53/1+1 x 2
54/1+1 x 3

3. Back Squat
60/2 x 2
65/2 x 2
70/2 x 1
75/1 x 1
77/1 x 3

***
"You are the average of the five people you spend the most time with."
- Charles Poliquin

Saturday 03/08/2008

WOD
21-15-9 reps of:
DB Burpees (basically, a burpee with the DBs at your side. Without the jump)
DB Hang Squat Clean
DB Push Press
DB Renegade Row
Double Unders

Olympic Weightlifting
WOD
1. Snatch
35/1 x 9
37/1 x 3
38/1 x 2
39/1 x 4

2. Clean and Jerk (C&J)
35/1+1 x 4
40/1+1 x 4
45/1+1 x 4
50/1+1 x 4
52/1+1 x 1
53/1+1 x 1
54/1+1 x 1
55/1+1 x 1C/0J
55/1+1 x 4

3. Front Squat
55/2 x 2
63/2 x 1
65/2 x 2
73/2 x 1
75/1 x 1

It's good to be back!

***
"Only the mediocre are always at their best."
- Jean Giraudoux

Wednesday 02/20/2008

WOD
With a single DB, perform 5 rounds of the following single-arm movements:
5 Snatches
5 Swings
5 Shoulder Presses
5 Overhead Squats

Perform all exercises with one arm before switching sides, to complete a round.

Perform 10 double unders between rounds.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 4
39/1 x 4
41/1 x 2
35/1 x 2

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 4
45/1+1 x 4
50/1+1 x 7
45/1+1 x 1

3. Back Squat
60/2 x 2
65/2 x 2
70/2 x 2
75/2 x 2
81/1 x 1

***
"When I die, I want to go peacefully like my Grandfather did, in his sleep -- not screaming, like the passengers in his car."

Tuesday 02/19/2008

WOD
With a pair of DBs, perform 10 rounds of 5 reps each:
Squat Cleans
Push Presses
Front Squats
Thrusters

In between each round, perform 10-9-8-7-6-5-4-3-2-1 reps of double unders. That is to say, you would do 10 double unders after completing the first round, 9 after the second, and so on.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 7
37/1 x 5
39/1 x 3
40/1 x 3
41/1 x 3
42/1 x 4

2. Clean and Jerk (C&J)
35/1+1 x 3
41/1+1 x 3
45/1+1 x 3
50/1+1 x 5

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/1 x 2

***
Confucius say, Man who drop watch in toilet have shitty time. (Sorry, I couldn't help it - in the midst of studying for my midterm on Chinese history!)

Monday 02/18/2008

WOD
5 rounds of 20 reps each:
Double Unders
Pushups
Situps
Jumping Squats
Back Extensions

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
39/1 x 3
41/1 x 5
42/1 x 1
43/1 x 1
35/1 x 10

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 3
45/1+1 x 3
50/1+1 x 3
45/1+1 x 3

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
75/1 x 1
76/1 x 1
77/1 x 1

***
"Moderation is a fatal thing. Nothing succeeds like excess." - Oscar Wilde

Saturday 02/16/2008

WOD
5 rounds of 20 reps each:
Double Unders
DB Overhead Swings
Pushups

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 4
39/1 x 2
41/1 x 6

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 3
45/1+1 x 2
50/1+1 x 3
52/1+1 x 4
35/1+1 x 2

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
75/1 x 2
77/1 x 1

Friday 02/15/2008

WOD
21-15-9 reps of:
Burpees
Hang Power Clean
Sumo Deadlift High Pull
Front Squat

Note: Use a 95#/65# barbell for the weighted modalities.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 3
39/1 x 3
40/1 x 3
41/1 x 2

2. Clean and Jerk (C&J)
40/1+1 x 3
46/1+1 x 3
50/1+1 x 3
52/1+1 x 3
45/1+1 x 3

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
74/1 x 2
75/1 x 2

Thursday 02/14/2008

WOD
40-30-20-10 reps of:
BB Jumping Squat
BB Thruster
BB Overhead Walking Lunge

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 2
39/1 x 1
40/1 x 1
41/1 x 1
42/1 x 1
35/1 x 3

2. Clean and Jerk (C&J)
40/1+1 x 3
46/1+1 x 3
50/1+1 x 3
52/1+1 x 1
53/1+1 x 1
54/1+1 x 1
55/1+1 x 1
56/1+1 x 1

3. Front Squat
55/2 x 2
60/2 x 2
65/1 x 2
70/1 x 2
72/1 x 2

Wednesday 02/13/2008

WOD
Try this full-body exercise guaranteed to give you a kick in the seat of the pants...
As many rounds as possible in 20 minutes.

Once you're done laughing, here's the real WOD:
21-15-9 reps of:
BB Overhead Squats (65#)
Pushups
Record your time when finished

Rest 3 minutes

15-12-9-6-3 reps of:
BB Overhead Squats (65#)
Pushups
Record your time when finished

Note: Try to beat your time on the second round. I'm proud to announce that we all did just that this morning!

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 2
38/1 x 2
39/1 x 3
40/1 x 3

2. Clean and Jerk (C&J)
45/1+1 x 5
48/1+1 x 4
50/1+1 x 6

3. Front Squat
50/2 x 2
60/2 x 2
64/2 x 2
68/1 x 2
72.5/1 x 1

Tuesday 02/12/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
BW Back Squat
Double Unders
KB American Swing

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
33/1 x 2
30/1 x 3
33/1 x 1
34/1 x 1
35/1 x 1
36/1 x 1
38/1 x 1

2. Clean and Jerk (C&J)
40/1+1 x 3
45/1+1 x 3
48/1+1 x 3
50/1+1 x 5
53/1+1 x 2

3. Front Squat
50/2 x 2
58/2 x 3
60/2 x 2
68/1 x 2
72.5/1 x 2
75.5/1 x 2

Monday 02/11/2008

WOD
5 Rounds of 5 Reps each:
Snatch-Grip Deadlift
DB Thruster
Conventional Deadlift
DB Thruster
Sumo-Style Deadlift
DB Thruster

Note: Go heavy on the thrusters! Use the snatch-grip deadlift to gauge what you should use for all the deadlifts (form, rather than weight, is paramount here). I used 35# for the thrusters and 135# for the deadlifts.

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
33/1 x 3
35/1 x 1
39/1 x 5

2. Clean and Jerk (C&J)
39/1+1 x 3
45/1+1 x 3
48/1+1 x 3
50/1+1 x 3
53/1+1 x 3
50/1+1 x 2

3. Front Squat
50/2 x 2
55/2 x 3
62.5/2 x 2
68/1 x 2
70.5/1 x 3

Saturday 02/09/2008

WOD
30-25-20-15-10-5 reps of:
Burpees
DB Russian Swing (35#)
Jumping Lunges

Note: Jumping lunges are performed as follows -
Start in the lunge position – one foot forward and one foot back. Bend your knees, such that your trailing knee touches the ground, and then jump up high and switch leg positions. Use explosive, but controlled movements.

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
32/1 x 3
35/1 x 1
39/1 x 1
40/1 x 1
41/1 x 1

2. Clean and Jerk (C&J)
40/1+1 x 3
44/1+1 x 2
48/1+1 x 4
50/1+1 x 2
53/1+1 x 1

3. Front Squat
50/2 x 2
55/2 x 3
60/2 x 2
66/1 x 2
68/1 x 1

Thursday 02/07/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (155#)
DB Overhead Swing (40#)
Plyo Pushup

Olympic Weightlifting
WOD
1. Snatch
30/1 x 6
32/1 x 3
34/1 x 3

2. Clean and Jerk (C&J)
34/1+1 x 5
40/1+1 x 5
46/1+1 x 5
48/1+1 x 5

3. Front Squat
40/2 x 2
50/2 x 2
58/2 x 2
65/1 x 5

Wednesday 02/06/2008

WOD
40-30-20-10 reps of:
Double Unders
BB Thrusters (45#)
DB Russian Swings (40#)
Back Extensions

Olympic Weightlifting
WOD
1. Snatch
30/1 x 12

2. Clean and Jerk (C&J)
30/1+1 x 4
40/1+1 x 5
46/1+1 x 5
48/1+1 x 5

3. Front Squat
40/2 x 2
50/2 x 2
57/2 x 2
65/1 x 5

Monday 02/04/2008

WOD
8 rounds of:
5 Bench Press (3/4 BW)
5 Bar Dips

Olympic Weightlifting
WOD
1. Snatch
25/1 x 12

2. Clean and Jerk (C&J)
25/1+1 x 5
34/1+1 x 3
40/1+1 x 1
46/1+1 x 4
48/1+1 x 2
40/1+1 x 2

3. Front Squat
40/2 x 2
50/1 x 2
57/1 x 2
65/1 x 4