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Monday October 22 2007
Comments (10)  |  Help  |  Programs  |  Exercises

Willie
  • Front squat - 85% x 3 x 5
  • Clean Pull - Work up to 105% x 1 - keep number of sets low on the way up
  • Push press - 5 x 1 - add weight from last week, but should be clear of struggle on any reps
  • Pull-ups - 3 x max

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10 Comments
Derek 2007-10-21
All in LB's

FS 45 X 3, 135 X 3, 155 X 3, 170 X 3 X 3, 165 X 3 X 2
Clean Pulls 135, 145, 155, 165, 175, 180 (more than 105 % but just felt good so kept going)
Push Press 95, 105, 115, 125, 135, 140 (these didn't feel good so I just worked my way up)
Pull Ups 8 X 3 (this is as many as I can remember doing in 3 sets)
Green Band Pull Ups X 10
Incline Press 45 LB DB's 8 X 4
Scotty Hagnas 2007-10-21
Greg-

For these workouts, should I calculate my perecentages based on my lifts starting the cycle, or compute off of new PRs set on Saturday?

Thanks!
Greg Everett 2007-10-22
Scotty - You can update them as they occur each week.
EVQ 2007-10-22
I'm psyched that you are putting out a WOD. I've been looking to mix in more OLY's into our daily workouts. I'm looking forward to putting these protocols to work. Thanks again-EVQ
mrjling/Jonas 2007-10-22
36/M/65kg

Front Squats 60kgx3x5 (2min rests)
CleanPulls 60kgx3 70kgx3 80kgx3 90kgx2 (1min rests)
Push Press 50/55/60/65/70kg PR (1-2 min rests)
Weighted Chins 10kgx5 and a new PR with 20kgx15reps. Extremely happy with that.
Allen Yeh 2007-10-22
jump rope - 100 singles 47 seconds
squats - 15
pushup w/feet on bench - 15
lunge w/lateral flexion - 6L/R
invereted hamstring backward - 6L/R
lateral lunge - 6L/R
knee hug - 6L/R
xband walk - 6L/R
band dislocates - 10
ring row - 8

Burgener warmup-45 x 1
snatch balance - 45 x 5, 95 x 3, 115 x 0, 115 x 1, 125 x 1, 135 x 1
(60 seonds rest)

2 pos. snatch (floor + hang) - 95 x 1, 95 x 1, 95 x 1, 95 x 1
(45 seconds rest)

2 pos. clean (floor + hang) - 145 x 1, 145 x 1, 145 x 1
(45 seconds rest)

Front squat - 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 255 x 1
(60 seconds rest)

push press - 45 x 5, 135 x 1, 155 x 1, 175 x 1, 185 x 1, 195 x 1(PR?)
(75 seconds rest)

pullups - 12, 6, 7
Ring dips - full ROM - 5, 5, 5
(superset - full rest - 90 seconds)

Notes:
-CA WOD combined 10/19 and 10/22 with emphasis on technique day
-Snatch balance - Felt great
-2 pos. snatch - Felt crappy! Was really trying to get the 3rd pull.
-2 pos. clean - felt better than the snatch
-Front squat - Supposed to be 221#'s but the lack of weights smaller than 10#'s I had to go to 225 or stay at 215
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-push press - 195 felt good
whats up 2007-10-22
my boy willie on your home page!!!!!!! good stuff!!!
Scotty Hagnas 2007-10-22
FS: 207.5X3X5
DL 315x3
CP:205x1
Press 130x1;135x1
PP:160x1;170x1;180x1 - easy
Wtd pullup 45x3x3
dead hang pullup x 16
Martin Schap 2007-10-23
Front squat- 225x3x5
Clean pull- 265x1
Push Press- 155x1, 175x1, 185x1, 195x1, 205x1
Pull-ups- 14-12-10
DougM 2007-10-23
M/38/5'11"/170

Front Squat: 145x3x5
Clean Pull: 115x3,135x1,140x1,147x1
Push Press: 115x2,120x1,125x1,130x1

Pullups: 11,7,4
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