Comptrain 12/31

 A.  Snatch technique primer

5 Sets:
3 Pausing high hang snatches (pause at the bottom)

B.  Squat snatch 190 / 

3 @40% 75 / 
3 @50% 95 / 
3 @60% 115 / 
3 @75% 145 / 
3 @75% 145 / 
2 @80% 155 / 
1 @85% 160 / 
1 @88% 165 / 

C.  10-9-8-7-6-5-4-3-2-1 of:
Chest-to-bar Pull-ups
Squat snatches @95/65

D.  Optional Bike workout

3 sets:
4:00 moderate pace 
1:00 easy
2:00 Moderate-fast pace
1:00 easy
1:00 fast pace
1:00 easy

COMPTRAIN 12/29

 A.  Hang Power Clean Cycling

On the 3min x5 sets:

9 - 7 - 5 - 3 - 1 Hang Power Cleans

After each set:
1 Legless Rope climb

155-165-175-195-215
125----155

B.  Deadlift

5 @50% 205 / 105
3 @ 60% 245 / 180
2 @70% 285 / 210
1 @75% 305 / 225
Max reps @80% 345 x4 / 240 x8

C.  "Sam's Jam"

5 Rounds:  

30/21cal Row
1 Round of "DT"

-rest 2min between sets

Round 1:  185/135
Round 2:  165/115
Round 3:  155/105
Round 4:  135/95
Round 5:  115/85

6:10 / 4:00
3:50 / 3:42
4:00 / 2:57
4:00 / 2:53
2:53 / 3:03

Comptrain 12/28/21

A.  Strict Press

Build to a 1RM (145/120), then:
5 @50% (75/60)
3 @60% (95/75)
2 @70% (105/85)
1 @75% (110/90)
max reps @80% 9 @115 / 7 @95

B.  Strict HSPU

1 Max set (8 / 11), then:
x2 for time.

*on the minute starting @ 0:00:  10 Pistols

4:00 / 2:10

C.  "Boom Boom Pow"

For Time:
30 DB Thrusters @50#
50cal Echo Bike
150 DU

9:18 / 7:50

D.  Skill Conditioning

AMRAP3:  Handstand Walk practice

AMRAP3:  Max cal ski erg

AMRAP3:  Max distance double DB overhead lunge

AMRAP3:  Max cal ski erg

CompTrain 12-27-2021

 A.  For Time:
30 Ring Muscle-ups

10:22

B.  Power Snatch Complex
Build to a heavy:

1 Snatch Grip Push Press
2 Hang Power Snatches
3 Overhead Squats

75-95-105-115-125

*focus on shoulders down and back in the hang.

C.  "Red Handed"

AMRAP 9:
3 Hang power snatch
3 Burpee Pull-ups

*increase by 3 reps each round.

Got through the 15 hang power snatch + 9 burpee pull-ups.

Strength:  3x5 strict press
135/145/145

Skill:
5 sets of
10 pistols (held 10# plate in front for balance)
3.3.3 ctb

For Time:
30 clean and jerks (135#)
2:18 (first set was 10)

Strength:
Back squat 3x5 @225#

Oly:
Every :30 for 5:00:  Snatch pull + hang snatch high pull @205#
5 sets of:  Snatch balance + OHS @155#
Snatch:  Built to 205#

Every 6:00 for 4 sets: (from invictus)
20cal row
20 burpee box jump overs (24")
20cal AB
4:39
4:50
4:58
4:54

WOD 161024

A. 3 x 10 front squats… build bar each set
squat @ 0:00, 4:00, 8:00
10. 10. 10. – 6 heavy single arm row (each arm) @ dots
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95
250m row
9 shoulder to overhead
12 bjsd – 24”/20”
30sec FLR

185x10
205x10
225x10
100# db row

13:15 @135#

WOD 161022

Linda aka "3 bars of death"

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench BW
Clean 3/4 BW

Weighing in at 220, I used 330# DL, 220# bench, 165# clean.

44:53

First time doing this workout, and holy eye opener!  Did this with Justin and he weighs 165 and finished while I was still in my 7's.  Very crazy workout.

WOD 160627

A.  Snatch: work up to approximately 85% x 1 rep x 5 sets.

135 - 155 - 165 - 175 - 185

B.  SELECTION OF WEAKNESS EXERCISE….3 SETS!

Tall Snatch @ 95# (3x3)

C.  Front squat: 3, 2, 1, 1, 1, 1, 1

185x3 - 225x2 - 245 - 265 - 275 - 285 - 295

D.  SELECTION OF WEAKNESS EXERCISE….3 SETS.

Split Jerk 3x3 @ 95 - 95 - 115

E.  30 Bar Facing Burpees for Time:

1:46

F.  Weighted sit ups with weight behind head x 50 total.

10# Plate