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Old 02-05-2008, 12:22 PM   #11
Gant Grimes
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Leo, strong work. I know you're following Danny's OLY program. Do you plan your additional strength and metcon or just go by feel that day?

I also do OLY + WOD, 2 WOD, etc. I usually try to get Coach's WOD in, but sometimes I'll just add something that seems to fit, like back squats + JT, deadlifts + 30 MUs, whatever. Do you plan in advance?
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Old 02-06-2008, 04:34 AM   #12
Leo Soubbotine
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I never plan this in advance. Too much temptation to switch stuff around later.
Plus if everything is set - I'm more likely to break the program and do something different. Making up a finisher every day makes it easy to stick with though.

There are a couple of rules of how I plan the wod's though:
a) No fucking chippers - hate them for they're usually too long and the need to remember all the stuff is annoying. So singlets, couplets and triplets only.
I do not like chippers and most affiliates out there use too many of them too often. A pet peeve of mine.

b) Keep them short. Max rds in 5-10 mins or roughly sub 10 workouts, unless it's a bunch of ab stuff.

c) Don't go too crazy and/or too heavy (a big problem of mine).

Extra strength - I do very little. Couple clean turnovers (my 3rd pull is weak - the bar swings too much for I love hitting it with my thighs, but wasn't able to counter act that enough by arm pull. Already improved a bunch though).
Usually it's just some rack lift offs (OHS, Split position, fs etc).
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Old 02-06-2008, 08:10 AM   #13
Leo Soubbotine
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Today
BW 101 kg (222 lbs)

Power snatch
47.5/3; 52.5/2; 57.5/2; 60/2; 65/1 - felt light but not really snappy.

Snatch high pull from hang
45/4; 47.5/3; 52.5/3; 52.5/3

Drop snatch (aka snatch balance) + OHS
37.5/4; 40/4; 45/3; 47.5/3; 52.5/3; 52.5/2

Jerk grip OHS from bottom position till about half extension (cage too short )
45/2; 55/2; 65/2; 75/2; 85/2 - pleasantly surprised.

WOD
21-15-9
Front squat @ 115 lbs
Push press @ 115 lbs
6:18 as Rx'ed.
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Old 02-06-2008, 05:36 PM   #14
Leo Soubbotine
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As always on Wednesday -
RR pullups and db shoulder press @ 2x45 lbs
9, 7, 6, 5, 5

Palms are feeling it a bit. Time to shave callouses.

Bottom position jerk grip OHS from this morning.
http://youtube.com/watch?v=IRyxLTpwhuk
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Old 02-07-2008, 05:19 AM   #15
Allen Yeh
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Quote:
Originally Posted by Leo Soubbotine View Post
Don't even start with this WFS thing!
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Old 02-07-2008, 05:59 AM   #16
Derek Simonds
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I love the fact that you are too tall and clink at the top and the bottom.
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Old 02-07-2008, 01:17 PM   #17
Leo Soubbotine
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Allen - copy paste type mistake. Fixed it not to bug the old timers

Derek - yeah I need a custom extra super tall humongous cage man!
Btw do you know if you're still going to Coach B's cert?

Today: thursday 02/07/08
BW 100.5 kg

Snatch
60/3; 62.5/2; 67.5/2; 72.5/2; 77.5/1; 77.5/1

Snatch pull
80/5; 85/4; 90/3

FS
80/8; 87.5/6; 87.5/5; 92.5/4; 100/3; 100/3

Muscle snatch + tall snatch + rdl (up to a heavy single)
35; 37.5; 40; 42.5; 45 (m sn only)

Snatch turnover
25/5; 27.5/5; 30/5; 32.5/5

WOD: Max rounds in 7 minutes
5x GHR
10x GHD situp
15x Pullups
3 rounds rx'ed. Got a big chunk of skin out of my left palm.

Ready for the weekend. Pool, sun, relaxation.
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Old 02-08-2008, 08:59 AM   #18
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Friday 02/08/97
BW 100 kg even

Power clean
67.5/3; 72.5/3; 77.5/3; 85/2; 90/1; 90/1

Clean high pull from hang
72.5/4 x3 sets

Front squat
80/6; 87.5/5; 92.5/3; 100/2; 105/1; 105/1

Muscle clean - up to a med heavy double
45/2; 50/2; 55/2; 60/2; 65/2

WOD:
Five rounds for time:
5x GHR
10x Bar dips
15x Sledgehammer strikes (each side)

13:03
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Old 02-11-2008, 03:08 PM   #19
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Monday 02/11/08
BW 100.5 kg (221)

Clean & Jerk
77.5/3+3; 85/3+2; 90/2+2; 95/2+1; 102.5/1+1; 102.5/1+1

Clean pull
102.5/4; 107.5/3; 107.5/3; 115/3

Press BNK
45/4; 50/4; 55/3; 55/2

Clean turnover
35/3; 40/3; 42.5/3; 45/3

Box jump @ 39"
6x6

WOD:
Five rounds for time:
10x Ring pushups
5x GHR

4:58 as Rx'ed. Was planning on a longer wod, but didn't have time.
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Old 02-12-2008, 12:58 PM   #20
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Tuesday 02/12/08
BW 101.5 kg (223 lbs)

Power snatch
52.5/3; 55/2; 60/2; 62.5/1; 62.5/1; 67.5/1

Snatch high pull
50/4; 52.5/3 x3 sets

Back squat
115/4; 125/3; 132.5/3; 140/1; 147.5/1

Drop snatch (aka snatch balance)
45/2; 55/1; 60/1; 65/1; 70/1; 75/f

WOD
Five rounds for time of
150 m Run (roughly)
5x Shoulder press @ 55 kg
10x Pullup

9:10 as Rx'ed.
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