Check out our Team Origin and Manifesto page. Some of it might be old info to you. Some of it might be completely new. Either way, read it. It will remind you where we are coming from as we write up programming and try to organize this dream we have had. We want to help you succeed. We want to give you the tools you need to be successful in this sport.
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| We all stand on the shoulders of giants...2011 OG's |
1.4 Saturday
GOAT WORK
(As Warm Up, No more than 15 Minutes)
(As Warm Up, No more than 15 Minutes)
OLY STRENGTH
(No more than 45 Minutes)
(No more than 45 Minutes)
1. Snatch
2 @ 60%, 2 @ 70%, 2 @ 80%, heavy single
2. Clean & Jerk
2+1 @ 60%, 2+1 @ 70%, 2+1 @ 80%, heavy C&J
SQUAT STRENGTH
(No more than 45 Minutes)
(No more than 45 Minutes)
1. Back Squat
10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%
2. Front Squat
5 @ 60%, 5 @ 65%, 2x5 @ 70%
3. Romanian DL
3x5 @ Heavy
COMPETITOR WOD
1100 Saturday Morning
WOD is TBA
If you have not checked out the schedule, you need to click here
To do this properly requires a much more upright torso and I like the way it loads the spine. If this is impossible for you, or you don't feel safe, or you just NEED to low bar squat, fine. I always recommend squatting with safety bars or a very good spotter.
The ability to high and low bar squat will be important as we move forward and we will focus on low bar in future power oriented cycles.
In 2012, GK and I (accompanied by Jo and KDolf) travelled to the South Central Regional to watch/"scout" how the days and events were going...this was before the live stream days. While watching Event 4 (The Squat, Pull Up, S2OH marathon) we payed specific attention to Jason Hoggan (2nd place finisher that year) who?/whom? we had met at a camp about a month earlier. The workout began with 50 Back Squats, and we saw him switch from one back squat style to the other as he got about 30 reps into his back squats. I'm sure that a total of 6 other people in the crowd noticed this (toot tooting my own horn), but how genius. He switched his back squat style in the middle of 50 reps so that
A. He could do them unbroken and
B. He didn't tax one specific muscle group in a way that would come back to haunt him as he completed 50 FS and 50 OHS later in the workout.
Point being: He trained both types of back squat. He knew that there was a difference. In competition he used that knowledge to his advantage.
So you should
A. Educate yourself on the difference (This Linked Article could be a good place to start)
B. Try to High Bar Back Squat for this olympic cycle
C. Be ready to work Low Bar Back squat in the future
WOD is TBA
If you have not checked out the schedule, you need to click here
Low Bar vs. High Bar Back Squat
Whuuuu? There are different kinds of Back Squats?
Yup
For this cycle we would like you to attempt/focus on/do the High Bar Back Squat. This position mimics the receiving position for the Oly lifts much better than the Low Bar Back Squat does. To do this properly requires a much more upright torso and I like the way it loads the spine. If this is impossible for you, or you don't feel safe, or you just NEED to low bar squat, fine. I always recommend squatting with safety bars or a very good spotter.
The ability to high and low bar squat will be important as we move forward and we will focus on low bar in future power oriented cycles.
In 2012, GK and I (accompanied by Jo and KDolf) travelled to the South Central Regional to watch/"scout" how the days and events were going...this was before the live stream days. While watching Event 4 (The Squat, Pull Up, S2OH marathon) we payed specific attention to Jason Hoggan (2nd place finisher that year) who?/whom? we had met at a camp about a month earlier. The workout began with 50 Back Squats, and we saw him switch from one back squat style to the other as he got about 30 reps into his back squats. I'm sure that a total of 6 other people in the crowd noticed this (toot tooting my own horn), but how genius. He switched his back squat style in the middle of 50 reps so that
A. He could do them unbroken and
B. He didn't tax one specific muscle group in a way that would come back to haunt him as he completed 50 FS and 50 OHS later in the workout.
Point being: He trained both types of back squat. He knew that there was a difference. In competition he used that knowledge to his advantage.
So you should
A. Educate yourself on the difference (This Linked Article could be a good place to start)
B. Try to High Bar Back Squat for this olympic cycle
C. Be ready to work Low Bar Back squat in the future
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| From Left to Right this is Low Bar Back Squat, High Bar and Front Squat |
GOAT WORK
ReplyDeleteDid Day 2 Gymnastics work.
OLY STRENGTH
1. Snatch
2 @ 35#, 2 @ 55#, 2 @ 65# , 2 @ 75#
2. Clean & Jerk
2+1 @ 75#, 2+1 @ 85#, 2+1 @ 95#, 1 @ 105#
SQUAT STRENGTH
1. Back Squat
10 @110#, 8 @ 120#, 8 @ 130#, 8 @ 140#
2. Front Squat
5 @100#, 5 @ 105#, 2x5 @ 115#
Did not have time for Romanian DL, but I'm sure they would have looked awesome had I done them.
1. Back Squat
ReplyDelete10@200#, 8@215#, 8@230#, 8@250#
2. Front Squat
5@185#, 5@195#, 2x5@210#
WOD(sssss)
Run 400m, 21 Pullups, 30 KB Swings 55#
--3:05
Row 400m, 21 Pullups, 30 Alt KB Snatch 55#
--3:51(is, I think)
Sectional Prowler Push with 21-15-9 Burpees
--No idea, but slow and the Prowler was terrible (45s & 25s)
12 DB Thrusters 50# DBs, Farmer's Carry, 5 MU
--1 rd + some Thrusters (still trying to recover from the Prowler, was able to get 5 MU unbroken though)
Prowler Push down and back, 2 rope climbs
--You go, He goes, I go on rd by rd basis; partnered with Colter and Sung, we pretty much crushed it
SQUAT STRENGTH
ReplyDelete1. Back Squat
10 @ 60% 145# 8 @ 65%,155# 8 @ 70%, 170# 8 @ 75% 180#
2. Front Squat
5 @ 60%, 130# 5 @ 65%,145# 2x5 @ 70% 155#
WOD
Run 400m, 21 Pullups, 30 KB Swings 35#
Almost tore but learned I need smaller sets than 5s if I've done anything prior to pullups that elevates my heart rate going to try 3s next time
Row 400m, 21 Pullups, 30 Alt KB Snatch 35#
Singles on PUs bc of hand
Sectional Prowler Push with 21-15-9 Burpees
12 DB Thrusters 30# DBs, Farmer's Carry, 6 Jumping Mus
Round 1- thrusters, FC, completed 4 Jumping MUs and 2 attempts (right shoulder started hurting)
Round 2- Left arm only 30# thruster, both arms farmer's carry and 6 bar rows
Round 3- Finished Thrusters and farmers carry
Prowler Push down and back, 2 rope climbs With Kelsey
-- Fun workout tried to minimize number of pulls it takes 2+small pull to touch
Recovery Lunch
Day 2 Gymnastics work
Dear Janet,
ReplyDeleteWell today's WOD was...fun? Yeah, it was sort of a good time. ...especially when it was over! ;) Here, let me just give you a run down on all of the fun that was had:
GOAT WORK: Mostly done... did the deck squats, skiers and Cossack squats per request of Molly the Dog (yeah, she talks to me, and I can't decide if she's weird for talking or if I'm weird for listening... I digress). For box pistols, 2 sets w/ 12" box + 2 plates. I tried the last set w/ 1 plate, and what do ya know, I DID IT! Whoop whoop!
OLY STRENGTH:
1. Snatch -- 2 @ 55#, 2 @ 65#, 2 @ 75#, heavy single @ 85# (I did 2. Don't worry, it wasn't on purpose!) and then tried heavy single @ 90# and GOT IT! (P.S. it was NOT my prettiest movement... on the bright side, it was better than the one time I miraculously snatched 95#, so I'll take it.)
2. C&J -- 2+1 @ 80#, 2+1 @ 95#, 2+1 @ 105#, heavy single at 115# (I did it, but getting up from the squat is just rough.) and tried 120# (first pull was a no go. Second time was "successful", meaning I completed the lift; however, I did a weird dance in the process, and it was NOT cute/form was CRAPPY. Someone teach me how to get under the stinkin' bar. This is my frustration.)
SQUAT STRENGTH -- didn't happen because I ran out of time... Will try to do on Sunday.
COMP WOD -- All of the Fitness.
1. 400 m run, 21 pullups, 30 KB Swings (1 pood) -- pull ups are feeling slightly less spastic. I even had one that flowed nicely into the next. PROGRESS!
2. 400 m row (w/ my eyes closed), 21 pullups, 30 KB snatch (3/4 pood) -- I'm glad I decided to go down in weight on the pood. It was kinda struggle city for this one, but I got through w/ time to spare.
3. 8 min AMRAP of: 12 Thrusters (25#), DB Farmer's Carry, 9 pullups/9 dips: Got through 1 round + 12 thrusters and Farmer's Carry. Did 3 strict dips (I was DESPERATELY searching for the right band... ended up just grabbing a thicker band than normal and got through the last 6).
4. Sled Sectional (or something?) -- Sled Pull/21 Burpees, Sled Drag/15 Burpees, Sled Pull/9 Burpees, Sled Drag. Uhhh, this SUCKED! Burpees took longer than they normally would. I finished, but dang, I need some endurance or more efficient burpees or something. (Sorry, Janet. I'm complaining a lot.)
5. Partner Prowler/Rope Climb (or in my case, 40 DUs) -- did 3 rounds. Kind of my favorite part of the this whole "Suck Fest". ...Now I just have to figure out how to climb a rope/maybe not be so afraid of falling.
So to recap: I didn't cry and I didn't pee my pants, so... WINNING!
Joy. So much of it. Plus smiles.
DeleteSQUAT STRENGTH
ReplyDeleteBack squat
10@105#
8@125#
8@130#
8@135#
Front squat
5@85#
5@95#
2x5@105#
No WOD or other strength. Having a lot of pain in upper left thoracic spine area.
The end.
1. Worked on some shoulder mobility so only had time for Front Squat before the COMP WOD
ReplyDelete5@135#, 5@145#, 2x5@ 155#
WOD
Run 400m, 21 Pullups, 30 KB Swings 55#
(Pull ups unbroken; goal was to break up the KB swings into only 2 sets - got it! Five reps into the second 15 I broke the remaining 10 into sets of 4-3-3 in my head and got through them!)
Row 400m, 21 Pullups, 30 Alt KB Snatch 35# (my L wrist and elbow feel iffy with more than 1.25 PD, so I stuck with 35# for this)
Sectional Prowler Push with 21-15-9 Burpees
-- Sled push/pull with 90#; normally my favorite, the burpees were pretty awful on this one
12 DB Thrusters 30# DBs, Farmer's Carry, 5 MU
--2 rds + 1 Thrusters (should have gone for 40# or 50# DB)
Prowler Push down and back, 2 rope climbs
--Partnered with Colter and Joey on this one (one trip down with 45s and 25s; took the 25s off for the rest)
GOAT WORK
ReplyDeleteBar MU day 2... missed 5 of 6. Boo.
OLY STRENGTH
1. Snatch
2 @105, 2 @ 115, 2 @ 125
2. Clean & Jerk
2+1 @125 , 2+1 @ 145, 2+1 @ 155
1. Back Squat
10 @ 135, 8 @ 155#, 8 @ 160#, 8 @ 170#
2. Front Squat
5 @ 105, 5 @ 125 , 2x5 @ 135
COMP WOD
1. 3:40
2. 4:10
3: 5:10ish
4. 1 MU short of 3 rounds
5. All the prowler and ropes with Eggy. Stay consistent with 2.5 pulls per climb.
GOAT WORK: done
ReplyDeleteSQUAT STRENGTH
1. Back Squat
10 @ 145, 8 @ 160, 8 @ 170, 8 @ 180
2. Front Squat
5 @ 135, 5 @ 145, 5 @ 155, 5 @ 165
COMP WOD..posted that info on a different day
BHT is thinking...hmm...why would Laura come in and squat instead of work harder on gymnastics or oly lifting??? good question, bht. i saw my friends squatting in camo pants and flip flops...so i did the same thing. I don't even think i was using the right numbers. the squats got easier as i did more. clearly I'm doing it wrong. I will make better choices this week. kthanksbye.
That was like the ultimate in self realization, regulation, and unprompted discipline and goal setting. Hand slap for being a squat monster who forgoes weeknesses for squats. Also, you're awesome.
Delete