The importance of posting:
And so it begins. The new era of competitor programming at OKC. I cannot stress enough how strongly we feel about "the importance of posting". I could write about it at length, instead I will provide bullet points:
1. It gives the person writing "prescribing" the workouts a good idea as to wether or not the prescription is being followed and how it can be changed to benefit the team
2. It gives each one of your coaches a chance to review your progress. I wish I had a dollar every time someone asked "what can I do to get to that level/get better?" I don't. But logging/tracking/posting your results will help ALL of your coaches answer that question more intelligently.
3. You become more accountable to the team.
4. The team becomes more accountable to you.
5. It breeds competition
6. You can track your own results/progress and this can be accessed from anywhere.
WEEK 1
1.1 Tuesday
OLY STRENGTH
1. 3-Position Snatch (floor, below knee, above knee)
1x3 @ 60%, 1x3 @ 65%, 4x3 @ 70%
2. Snatch Pull
2x3 90% (of sn), 2x3 @ 95%
3. Push Press
4x5 @ 70%
COMP WOD
4 Rounds
5 1-arm Russian KB swing/arm
5 KB snatch/arm
3 1-arm KB overhead squat/arm
1 Strict Minute Rest
KB weight HAP to finish in under 15 mins
Use different KB weights for each movement if needed
OLY STRENGTH
ReplyDelete1. 3-Position Snatch (floor, below knee, above knee)
2x3@75#
1x3@85#
3x3@95#
Class WOD
For Time...
800 M Run
40 Pull Ups
400 M Run
40 Hand Release Push Ups
200 M Run
100 Double Unders
16:00 (rope disaster...)
DAILY CHALLENGE:
Candlesticks, 4 x 12
All I had time for. See you all Wednesday.
3 pos snatch - 1x3@135#, 1x3@145#, 1x3@155#, 1x3@165#; 2x3@175#
ReplyDeleteClass WOD - 11:30 (DU vanished, fun...may need to add that as a weakness)
Snatch Pull - 4x3@195#
Push Press - 2x5@185#, 1x5@195#, 1x4@205# (from ground)
KB WOD - 6:25 total time - 1.5 pood
3 pos snatch
ReplyDelete115#
135#
155#
Class wod 12mins
Had to coach 6am didn't get to the rest, will double down tomorrow
OLY STRENGTH:
ReplyDelete3-position snatch:
1x3 @ 65#
2x3 @ 70#
3x3 @ 75#
Snatch pull:
2x3 @ 85#
2x3 @ 90#
Push press:
1x5 @ 75#
2x5 @ 85#
1x5 @ 95#
Class WOD:
For time:
800m run
40 pullups
400m run
40 hand release push-ups
200m run
100 double unders
***pullups butterfly sets of 3
Time: 16:14
COMP WOD:
4 rnds:
5 KB swings/arm (1 pood)
5 KB snatch/arm (3/4 pood)
3 OH squats (3/4 pood)
1 min rest btwn rounds
Time: 9:21
OLY Strength (gonna make some notes to myself):
ReplyDelete*3 Position Snatch -- 1x3 @ 45#, 1x3 @ 55#, 4x3 @ 65# (should have started heavier... Pos. 3 form felt GOOD!)
*Snatch Pull -- 2x3 @ 75#, 2x3 @ 85# (work on position of bar as it travels to high pull. Focus on hip and elbow placement...)
* Push Press -- 4x5 @ 85# (maintain form throughout)
Class WOD:
800 m run, 40 pull ups, 400 m run, 40 HRPU, 200 m run, 100 DUs -- 19:49, I think. (Work on stringing together more pull-ups and pacing on the runs. Get through DUs with shorter breaks (think shorter sets, maybe?))
Comp WOD:
4 rds w/ 1 min. rest of: 5 1 arm Russian KB swings (each arm), 5 KB Snatch (each arm), 3 1 arm KB OHS (each arm) -- 9:32 (started with 3/4 pood for KB swings and snatch 1/2 pood (?) for OHS. Did 3rd round w/ 1 pood swing/snatch and 1/2 pood OHS and 4th round 1 pood swing/snatch and 3/4 pood OHS. For OHS -- bring KB more center as you go into squat. Lock out!)
OLY STRENGTH
ReplyDelete1. 3-Position Snatch: 1x3@ 85#, 2x3@ 90#, 3x3@ 95#
2. Snatch Pull: 2x3@ 125#, 2x3@ 130#
3. Push Press: 1x5@ 105#, 1x5@ 110#, 1x5@115#, 1x5@ 120#
CLASS WOD: 11:48 Rx'd
COMP WOD: forgot to look! [finished under time cap] @ 1.5pd (Russian swing + OHS); 1.25pd for KB snatch
OLY STRENGTH
ReplyDelete1. 3-Position Snatch: 1x3@ 43#, 2x3@ 53#, 3x3@ 63#
2. Snatch Pull: 2x3@ 43#, 2x3@ 53#
3. Push Press: 1x5@ 53#, 1x5@ 63#, 1x5@ 73#, 1x5@ 73#
Class WOD
For Time...
800 M Run
40 Pull Ups
400 M Run
40 Hand Release Push Ups
200 M Run
100 Double Unders
CLASS WOD: 15:23 Rx'd
COMP WOD: Forgot my time but will write it down next time. [finished under time cap]
Only got the class WOD today
ReplyDeleteSquat snatch first
115x 6 sets
120x 2 sets
135x the rest
WOD time 15:52 the run was awful for me today feels like I have shin splints which didn't help DU's either. I'm going to have to work on push-ups, I used to be good at them but I really struggled had to do sets of 5 overall my endurance needs help, I might try coming to 545A classes in order to be able to do more fitness
OLY STRENGTH
ReplyDelete1. 3-Position Snatch: 1x3@ 85#, 1x3@ 90#, 2x3@ 95#, 1x3@ 100#, 1x3@105#
2. Snatch Pull: 2x3@ 125#, 2x3@ 130#
3. Push Press: 1x5@ 105#, 1x5@ 110#, 1x5@115#, 1x5@ 120#
CLASS WOD: 12:20
COMP WOD: 7:24 @ 1.25pd
Krissy & Kameron
ReplyDelete3pos snatch 1x85, 1x90, 2x95, 1x100, 1x105
Snatch Pulls: 2x 125, 2x130
Push P: 105, 110, 115, 120
Class wod: 11:19
Comp Wod 2 rds at 1 pood,2 at 1.25 didn't keep track of time
Kameron
1x145, 165, 175, 185, 185, 195
Snatchpulls All at 195
Push press: 185, 195, 205, 215 from the ground
Class wod: 9:14
Comp wod: 1.3/4 pood about 50 secper round
OLY STRENGTH
ReplyDelete1. 3-Position Snatch: 1x3@ 55#, 1x3@ 60#, 4x3@65#
2. Snatch Pull: 2x3@75#, 2x3@80#, 2x3@85#
3. Push Press: 5x5@75#
CLASS WOD: 12:53
COMP WOD: Did Not Complete due to hamstring injury :-/ I'll make it up when I can.
OLY STRENGTH:
ReplyDelete3-position snatch:
1x3 @ 60% 70#
2x3 @ 65% 75#
3x3 @ 70% 80#
Snatch pull:
2x3 @ 90% 105#
2x3 @ 95% 110#
Push press:
1x5 @ 60% 85#
1x5 @ 70% 105#
1x5 @ 75%110#
1x5 @ 80% 115#
Class WOD:
For time: 14:55
800m run
40 pullups
400m run
40 hand release push-ups
200m run
100 double unders
COMP WOD:
4 rnds For Time: 7:03 with 1 Poodie
5 KB swings/arm
5 KB snatch/arm
3 OH squats each arm
1 min rest btwn rounds
OLY STRENGTH:
ReplyDelete3-position Clean: Due to rehabbing shoulder.
1x3 @ 60% 235#
1x3 @ 65% 250#
4x3 @ 70% 265#
Snatch pull:
2x3 @ 90% 245#
2x3 @ 95% 255#
DB Rows 2/ 100# DB- 5x10 alt arms
Class WOD:
For time: 10:30
800m run
40 Inverted BarBell Rows
400m run
40 hand release push-ups
200m run
100 double unders
COMP WOD:
Just worked with lowest KB on shoulder flexibilty, cant do these so im probably going to retire if these are programmed alot.
I did none of this...but I did do some curls, DB rows and DB shoulder press.
ReplyDeleteThe end.
Did this Wed.
ReplyDeleteOLY STRENGTH
1. 3-Position Snatch (floor, below knee, above knee)
1x3 @ 60% - 155, 1x3 @ 65% - 170 , 4x3 @ 70% - 185
2. Snatch Pull
2x3 90% (of sn) - 235, 2x3 @ 95% - 255
3. Push Press
4x5 @ 70% - 185,205, 225, 245
1.1
ReplyDeleteOLY STRENGTH
1. 3-Position Snatch (floor, below knee, above knee)
1x3 @ 60%, (95#)
1x3 @ 65%, (100#)
4x3 @ 70% (110#
2. Snatch Pull
2x3 90% ,(@140#) needs work
2x3 @ 95% (@150#)
3. Push Press (170 # max)
4x5 @ 70%(@ 120# too lite guessed at 1 rep max)
COMP WOD
4 Rounds
5 1-arm Russian KB swing/arm @54#
5 KB snatch/arm @54#
3 1-arm KB overhead squat/arm @green KB these were terrible
1 Strict Minute Rest
KB weight HAP to finish in under 15 mins
Use different KB weights for each movement if needed