Nick Bloch's Blog – February 2014 Archive (18)

140228 WOD

Friday, February 28, 2014 Double under/snatch warmup…
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Added by Nick Bloch on February 27, 2014 at 8:34pm — No Comments

140227 WOD

Thursday, February 27, 2014 12 minutes to establish a 1RM Hang Clean (just…
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Added by Nick Bloch on February 25, 2014 at 7:00pm — No Comments

140225 WOD

Tuesday, February 25, 2014 Back Squat: 4X3@90% – quick up and down with no…
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Added by Nick Bloch on February 24, 2014 at 9:06pm — No Comments

140224

Monday, February 24, 2014 5X2 Snatch @ 75-80% – do not go above…
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Added by Nick Bloch on February 23, 2014 at 6:39pm — No Comments

140221 WOD

Strength



Back Squat:1X8@80%, 1X3@90%, 2X1@100%­ quick up and down with no pause every set – rest 2:00



Conditioning



Open Workout 13.5



Complete as many rounds and reps as possible in 4 minutes of:



15 Thrusters 100/65#

15 Chest to bar Pull-ups



If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270… Continue

Added by Nick Bloch on February 20, 2014 at 9:14pm — No Comments

140220 WOD

Technique - kipping pullups

Conditioning (15 min cap)

40 Burpees

20 Deadlifts 225/155#

40 One-arm KB Thrusters (20 each arm) 24/16kg

20 Deadlifts 225/155#

40 Burpees

Extra - ab wheel 3x15

Strength Class…

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Added by Nick Bloch on February 19, 2014 at 8:52pm — No Comments

140219 WOD

12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk

Conditioning

5 rounds of:

5 Snatches 155/105#

10 Burpees

15 Box Jumps 24/20″

Rest 1:1

Extra: hollow/arch holds

Strength Class…

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Added by Nick Bloch on February 18, 2014 at 7:55pm — No Comments

140218 WOD

Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 seconds

7 Min OMEM: 5 strict c2b pullups

4 rounds for reps

30 sec. ME Split Jumps

30 sec. ME Power Cleans 165/110#

30 sec. ME Split Jumps

90 sec. Rest

extra: shuttle sprints x 3

Strength Class:…

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Added by Nick Bloch on February 17, 2014 at 7:00pm — No Comments

140217 WOD

Monday, February 17, 2014 12 minutes to work to a 2rm hang snatch just above…
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Added by Nick Bloch on February 16, 2014 at 10:14am — No Comments

140214 WOD

Friday, February 14, 2014 4X5 T&G Power Clean & Push Jerk: work to a…
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Added by Nick Bloch on February 13, 2014 at 8:11pm — No Comments

140212 WOD

Wednesday, February 12, 2014 5x4 T&G push press with 3 second pause at…
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Added by Nick Bloch on February 11, 2014 at 7:00pm — No Comments

140211 WOD

Strength

Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds of:

30 sec. ME Power Snatches 115/75#
30 sec. Rest
30 sec. ME Split Jumps
30 sec. Rest
30 sec. ME Ring Dips**
30 sec. Rest

**ME Muscle Ups if you have them

Extra - shuttle x 3

Added by Nick Bloch on February 10, 2014 at 7:54pm — No Comments

140210 WOD

Monday, February 10, 2014 12 min to work to a max 3-Position…
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Added by Nick Bloch on February 9, 2014 at 5:14pm — No Comments

140207 WOD

Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

For time 15 min cap:
50 Thrusters 45/35#
75 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
50 Double-Unders
7 Muscle-Ups
10 Thrusters 135/95#
25 Double-Unders
9 Muscle-Ups

Extra: partner leg curls - 3x10

Added by Nick Bloch on February 6, 2014 at 8:00pm — No Comments

140206 WOD

Thursday, February 06, 2014 5x4 T&G push press with 3 second pause at…
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Added by Nick Bloch on February 5, 2014 at 7:00pm — No Comments

140205 WOD

Wednesday, February 05, 2014…
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Added by Nick Bloch on February 4, 2014 at 7:00pm — No Comments

140204 WOD

Tuesday, February 04, 2014 Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% R:90…
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Added by Nick Bloch on February 3, 2014 at 7:52pm — No Comments

140203 WOD

Monday, February 03, 2014 10 min to work to a max 2-Position Snatch (hi-hang,…
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Added by Nick Bloch on February 2, 2014 at 3:05pm — No Comments

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