Nick Bloch's Blog – January 2014 Archive (22)

140131 WOD

Overhead squat - 15 minutes work up to 3rm

Conditioning - 20 min AMRAP

5 pullups

10 jump squats

15 MB situps 20/14#

Cashout - hollow/arch

Strength Class:

push press - 4x5 touch and go with 3 second pause at top

yolk carry x 3 laps

farmers walk x 3 laps

Added by Nick Bloch on January 30, 2014 at 8:15pm — No Comments

140130 WOD

Mobility - 20 minutes

For Time (18 min cap)

1000m row

25 HSPU (sub 40 pushups)

50 burpees

25 HSPU (sub 40 pushups)

2 minute rest

2 minutes max DU/singles

Strength Class:…

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Added by Nick Bloch on January 29, 2014 at 8:21pm — No Comments

140129 WOD

Strength

12 minutes to establish a 1RM Push Press.

Conditioning

“Amanda” (12 minute cap)

9-7-5 of:

Muscle-Ups (sub strict pullups and ring dips 15/12/9 of each)

Snatches (full) 135/95# (scale weight, power clean + overhead squat if full snatch not possible)

For time.

Strength Class…

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Added by Nick Bloch on January 28, 2014 at 8:31pm — No Comments

140128 WOD

Tuesday, January 28, 2014 Back Squat: 4X5@75% quick up and down with no pause…
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Added by Nick Bloch on January 27, 2014 at 7:00pm — No Comments

140127 WOD

Monday, January 27, 2014 7X1 Mid-Hang Snatches @ 80% – rest 60-90…
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Added by Nick Bloch on January 26, 2014 at 1:06pm — No Comments

140124 WOD

Friday, January 24, 2014 mobility - 20 minutes…
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Added by Nick Bloch on January 23, 2014 at 7:00pm — No Comments

140123 WOD

Thursday, January 23, 2014 Back Squat: 4X8@80%, quick up and down with no pause…
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Added by Nick Bloch on January 22, 2014 at 7:00pm — No Comments

140122 WOD

Wednesday, January 22, 2014 split jerk technique - 20 minutes…
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Added by Nick Bloch on January 21, 2014 at 7:00pm — No Comments

140121 WOD

Tuesday, January 21, 2014 Back Squat: 4X8@75% quick up and down with no pause…
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Added by Nick Bloch on January 20, 2014 at 7:00pm — No Comments

140120 WOD

Monday, January 20, 2014 15 mins to work to heavy hi-hang snatch…
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Added by Nick Bloch on January 19, 2014 at 2:11pm — No Comments

140117 WOD

Friday, January 17, 2014 15 mins work to 2rm power clean + push jerk (perform 2…
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Added by Nick Bloch on January 16, 2014 at 7:00pm — No Comments

140116 WOD

Thursday, January 16, 2014 Back Squat: 1X8@80%, 1X5@85%, 2X3@90% quick up/down…
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Added by Nick Bloch on January 15, 2014 at 7:00pm — No Comments

140115 WOD

Wednesday, January 15, 2014 Deadlift - 5 min OMEM 3 reps @ 75%…
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Added by Nick Bloch on January 14, 2014 at 7:00pm — No Comments

140114 WOD

Tuesday, January 14, 2014

15 minutes to establish a 2rm Mid-Hang…

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Added by Nick Bloch on January 13, 2014 at 7:00pm — No Comments

140113 WOD

Monday, January 13, 2014 Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up/down…
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Added by Nick Bloch on January 11, 2014 at 2:35pm — No Comments

140110 WOD

Friday, January 10, 2014 Mobility - 20 minutes…
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Added by Nick Bloch on January 9, 2014 at 7:00pm — No Comments

140109 WOD

Thursday, January 09, 2014 Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85%…
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Added by Nick Bloch on January 8, 2014 at 7:00pm — No Comments

140108 WOD

Wednesday, January 08, 2014 10 Min OMEM - 1 power snatch + 1 hang power snatch…
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Added by Nick Bloch on January 7, 2014 at 7:00pm — No Comments

140107 WOD

Tuesday, January 07, 2014 15 min to establish a 2RM Hi-hang Clean + 1 Jerk…
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Added by Nick Bloch on January 6, 2014 at 7:00pm — No Comments

140106 WOD

Monday, January 06, 2014 Back Squat: 1X8@70%, 2X8@75%, 1X5@80%…
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Added by Nick Bloch on January 5, 2014 at 1:07pm — No Comments

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