January 15th, 2016

*Tomorrow (Friday) is Day 1 of Wodapalooza.  Jake’s first event will be at 2:15pm.  You can see his entire schedule of events here: http://thewodapalooza.com/news/2016/general-athlete-schedule

Optional AM Session:
Assault Bike 5 minutes Z1
+
Assault Bike 60 seconds @90% aerobic
Assault Bike 60 seconds @50%
x 6
Rest walk 5 minutes
x 3
+
Assault Bike 5 minutes Z1

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
3 reps @80%
1 rep @90%
1 rep @90%
1 rep @90%
Rest 90-120 seconds between sets

D. 6 Minute AMRAP:
1 Power Snatch (135/93 lb)
1 Box Jump (30/24″)
2 Power Snatches
2 Box Jumps
3 Power Snatches
3 Box Jumps
….and so on, up the ladder

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17 Comments

  1. A. 135/145/155/165/175/185/195/175/175. These felt good! No misses.
    B. 160/185/205/215/225/240/255/225/225. My first pulls were feeling good today which made the lift feel good. Felt fast on the jerks
    C. 165/205/235/265/300/305/315. Legs felt good today!
    D. 7+2 rx. Round of 5 I started to do “quick” singles. Box jumps were all rebounding. I felt pretty good this metcon because to me I didn’t stand around a lot doing nothing.

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  2. It was an early morning here for me in Florida as I am trying to get to Wodapalooza.

    Still learning the snatch so this is what I hit:
    45,50,55,65,70,75,80,65,65

    Clean and jerk I am a bit more comfortable on (a hybrid of a muscle/power clean into a push press is what I use, still experimenting with a split jerk):
    85,90,95,100,105,110(missed),115( made this!) 105,105,105

    Back squat:
    Just worked to a heavy single here as I was running out of time: 155

    Metcon: used 65 for snatches, made it to round of 5 snatches and 3 box jumps.

    Thanks guys.

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  3. A)115-125-135-145-155-165-175(f)-155-155
    B)155-185-195-205-225-235-245-225-225
    C) 195-225-245-275-305-345-345-345
    D) 7+4

    Snatches felt off. Clean and jerks and squats felt good

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  4. A) 145, 170, 185, 195, 210, 220, 235, 210, 210(f) (PS 145 then full snatched the rest)
    B) 175, 205, 220, 235, 250, 265, 280, 250, 250 (PC & PJ thru 220, C&PJ thru 265, SJ 280)
    C) 185, 220, 260, 295, 335, 335, 335 (those last 2 were slow)
    D) 8+4 (UB snatches thru 6, then 5-2, 5-3 & steady thru BJs)

    Hit A&B in the AM and had to finish up C&D in the afternoon at home.

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  5. A.63,73,83,93,98,103,93,93
    No misses
    B. 98,112,123,128,138,148,153,138,138
    No misses
    C. 135,155,175,200,225,225,225
    No misses
    D. 6+1 RX.
    These were probably the ugliest snatches that have ever happened, but I was just pumped to make it through at this weight, since just a few months ago I wouldn’t have been able to.

    Overall I felt strong today, and 100% better than last week. Snatches still need a lot of work.

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  6. Hit all percentages today minus some adjustments with the 90% of back squats. Snatches felt good. C&J did not.

    A. 115, 135, 145, 155, 165, 175, 185(m), got right back on and hit 185, 165, 165
    B. 155, 180, 190, 205, 215, 230, 242 (press out…not committing under the bar), 215, 215
    C. 155, 190, 215, 250, 275 (87%), 280 (89%), 285 (90.5%) – back wasn’t feeling great
    D. 6+7

    Did A, B and D this morning. Only had 5min so did the AMRAP. Did part C late afternoon in the basement.

    Nice job Jake on 5th in that Big Chipper!

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  7. A. 105,125,130, 140, 150, 160, 165x, 165x,165 made if finally, 150x,150,150
    Overhead position felt solid, just finish my balance.

    B. 140,165,175,190,200,210,225,200,
    200. No missed here which was nice. Felt heavy though.

    C. 165, 190,220,250 then 285x1x3
    Felt really solid here today!

    D. Through the round of 6’s+1 snatch. Rx. This was hard, 135 is heavy for me, but I realized later on into the workout I preferred doing doubles and triples like we have been practicing, so I wish I had figured that out earlier.

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  8. A. Up to 205. Best snatches have felt in a while.
    B. Up to 270
    C. 3×1 @ 375
    D. 7+7 RX

    Snatches felt decent. Did sets of 3-4. All BJs done as step downs. Feeling like I moved pretty consistently throughout all 6 minutes.

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  9. A) 105,125,130, 140, 150, 160, 165x, 165x,165, 150,150. Didn’t feel good. No focus when locking out.
    B)145,170,180,195, 205,215,230,205,205. Felt real tired.
    C) Singles at 290. Felt good
    D) 6+7+5. Did singles for the snatch. Felt really good. Solid pace.

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  10. A. 115×3, 135×2, 145×2, 155, 165, 175, 185, 200×4 (fail)
    Snatches felt great today. Hit an easy 185 and went for some PR attempts. “The pot was hot,” as they say… 200 went up real easy the first time and it startled me. Got tired and moved on to part B.

    B. 135×3, 155×2, 175×2, 185, 205, 205, 215, 225, 205, 205
    Jerks are feeling better.

    C. 155×3, 190×3, 220×3, 250×3, 285x1x3
    Squats felt real good.

    D. 6+2
    Barbell cycling workouts like this have killed me in the past. The triples we have been doing have really helped out. I messed around with singles, doubles, and triples throughout the workout to feel it out.

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  11. A. 125-165 stopped after the 90% snatches felt heavy from the start.
    B. 135-205 felt okay here
    C + D don’t have enough time…
    I felt really tired today lack of sleep and food. There’s always tomorrow

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  12. A. 68/78/83/88/93/98/103/93/93
    B. 93/103/113/118/128/133/143/128/128
    C. 125/150/170/195/220x1x3
    D. 6+3 RX
    Snatches in A and D felt really sloppy today. C&J felt ok, and squats felt surprisingly good today! Still fighting off a little head cold hopefully will feel better for tomorrow.

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  13. A: 68/78/83/88/98/103/108/98/98
    Only missed the 108 twice, but ended up hitting it on the third attempt. These felt great today
    B: 93/108/113/123/128/138/143…then I forgot to come back down to do the two last ones at 128. No misses though
    C: 115/135/155/175/200/200/200
    D: 7+1

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  14. A. 95 to 155 – snatches felt better today than they’ve ever felt, so I went up to 100% and it felt way easier than just a couple days ago. I really tried to focus on pushing myself under the bar instead of thinking about pulling because I tend to catch in a power position a lot. This seemed to help.
    B. 135 to 205 – cleans felt fast, but my jerks were a little shaky. Failed 205 once and then got it.
    C. 165 to 260, then 3×1 @ 290.
    D. 6+3 Rx – This was much better than I expected going in. 135 is pretty heavy for me, but snatches were feeling good today. They were a little iffy in the middle (I missed one), but I think I pulled it together again toward the end.

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  15. A. 63-103. Didn’t feel quite as good as earlier in the week
    B. 85-138. Felt ok, Cleans still need work.
    C. 115-205. Felt fine.
    D. 6 rounds + 7 snatches. First 2 minutes flew by, last 4 dragged.

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