Nick Bloch's Blog – May 2015 Archive (19)

150601 WOD

Strength:
8 min E2MOM - 10 front squats in under :30, +10 from last week

Conditioning: 21-15-9 (7 min cap)
Shoulder to overhead 135/95#
T2B

Extra: tabata hollow/arch

Added by Nick Bloch on May 31, 2015 at 9:18pm — No Comments

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Added by Nick Bloch on May 27, 2015 at 9:05pm — No Comments

150527 WOD

Strength:

1a) BB bent over row - 5x10, heaviest possible with perfect technique

1b) BB good morning - 5x10, build to something heavy but perfect technique

Conditioning: 10 min OMEM

5 c2b pullups

7 HR pushups

9 goblet squats 53/35#

rest 2:00

5 min AMRAP

5 c2b pullups

7 HR pushups

9 goblet squats 53/35#

Added by Nick Bloch on May 26, 2015 at 7:00pm — No Comments

150526 WOD

Strength: 8 min E2MOM - 10 front squats in under :30 at 65% 1rm front squat

Conditioning:

8 min AMRAP

5 clean and jerks c-155/115# rx-115/85#

10 deadlifts (same weight as above)

15 lateral burpees

6 minutes to find 1rm snatch

Added by Nick Bloch on May 25, 2015 at 8:06pm — No Comments

150522 WOD - Deload Week (also sweater Friday)

Strength: 15 minutes

1a) 4x8 - db or kb split squat (8 each side, back foot elevated on bench or bar set low in squat rack)

1b) 4x8 - single leg, straight leg deadlifts (hold kb or db in opposite hand of the leg you're working)

Conditioning: 10 min OMEM

1 power clean + 2 front squats + 1 jerk

*first rep must be a power clean, stand all the way up, then complete 2 front squats, then a push/split jerk

Extra: 5 min OMEM - 10 t2b

Added by Nick Bloch on May 21, 2015 at 7:30pm — No Comments

150521 WOD - Deload Week

BBG: 12 minutes - work to a heavy, but perfect, snatch balance for the day

Conditioning: For Time - 15 min cap

400m run

20 deadlifts 225/155#

500m row

20 bar facing burpees

400m run

20 HSPU (sub 20 HR pushups or 1 min HS hold, if you can't HS hold, perform the highest wall walk you can support for 1 min)

Extra: 10 minutes stretch/foam roll

Added by Nick Bloch on May 20, 2015 at 7:00pm — No Comments

150520 WOD

Strength: 15 minutes work to a 3rm push press

Conditioning: for time (10 min cap)

40 wall balls 20/14# 10/9' then

9-7-5

power snatch 135/95#

ring dips

*rope climb after each round of the 9-7-5 - 1 if legless, 2 if not

Extra: shuttle sprint x 5

Added by Nick Bloch on May 19, 2015 at 7:00pm — No Comments

150519 WOD - Deload Week

BBG: 15 minutes work to 3rm power clean

Conditioning: 24 min OMEM - :40 max effort each station

1 - row for calories

2 - double unders/DU practice (NO SINGLES)

3 - russian KBS 53/35#

4 - split jumps

Extra: Mobility - pick 2 exercises, 5 minutes per exercise

Added by Nick Bloch on May 18, 2015 at 7:00pm — No Comments

150518 WOD - Deload Week

Strength: 8 min alt. OMEM

1a) even min - 10 back squats at 50% 1rm (complete in under :30)

1b) odd min - :20 hollow/:20 arch

Conditioning: 12 min OMEM

even minutes - 12 pistols

odd minutes - 8 strict pullups (12 ring rows if you cannot to them un-assisted)

Extra: ab wheel 3x15

Added by Nick Bloch on May 17, 2015 at 9:30am — No Comments

150515 WOD

BBG: 12 minutes, every 1:30, 3 touch and go Power clean and push jerks

work to heaviest set of 3 possible

Conditioning: For Time (14 min cap)

50 box jump overs 24/20"

40 ttb (80 knee raises)

30 power cleans 135/95#

20 HSPU (sub 1:00 HS hold, 2:00 elbow plank)

10 STOH 135/95#

Added by Nick Bloch on May 14, 2015 at 7:00pm — No Comments

150514 WOD

BBG: 15 minutes

1a) 5 x 3+2 (3 snatch grip push press + 2 snatch balances) think of this as a skill movement, work to something heavy but the main focus is SPEED and MOBILITY on the snatch balances

1b) 5 x 1:00 plank

Conditioning: 4 rounds for time (12 min cap)

200m run

20 hand release pushups

15 wall balls (unbroken) 20/14#

Extra: 2 x 400m run R 1:1 for total time (1st run + 1st rest + 2 run = total time)

Added by Nick Bloch on May 13, 2015 at 8:30pm — No Comments

150513 WOD

Strength:

1a) OH barbell lunge - 4x50' heaviest possible

1b) Partner leg curls - 4x10, slow and controlled

Conditioning: 10 min AMRAP

10 deadlifts 275/185#

10 lateral burpees

12 deadlifts

10 lateral burpees

14 deadlifts

10 lateral burpees

etc.

Extra: hollow/arch holds

Added by Nick Bloch on May 12, 2015 at 7:00pm — No Comments

150512 WOD

Warm-up: 8 minutes

5 laps then with remainder of time

10 lunges

5 hi-hang power snatches BB

10 air squats

5 burpees

BBG: 10 min OMEM - 3 power snatches (start at 50% 1rm snatch and add each minute, once you fail to complete the reps in the minute or fail a snatch, subtract 10-20# and finish)

Conditioning: Randy (6 min cap)

75 snatches 75/55#

Extra: 3 rounds

1:00 max meter row

:30 rest

1:00 max distance…

Continue

Added by Nick Bloch on May 11, 2015 at 7:00pm — No Comments

150511 WOD

Strength:

8 min E2MOM - 10 back squats, add 5# from last week, MUST be under :30 per set, if not, subtract weight

Conditioning: 15 OMEM

1 - 10 thrusters 95/65#

2 - 10 t2b (sub 20 knee raises)

3 - muscle ups 4/3 (sub 8 ring rows/8 ring dips)

Added by Nick Bloch on May 10, 2015 at 9:20pm — No Comments

150508 WOD

Warm-up:

8 minutes, run 5 laps then AMRAP

10 reps of each movement

front squat

bent over row

push press

back squat

good morning

Strength: 15 minutes

1a) bent over BB rows - 4x10, perfectly flat back, heaviest possible without using momentum

1b) floor press - 4x10, heaviest possible, should barely be able to move the bar on the…

Continue

Added by Nick Bloch on May 7, 2015 at 8:43pm — No Comments

150507 WOD

  • Warm-up:

8 minutes, run 5 laps then AMRAP

20 double unders

15 KBS

10 push ups

  • Strength:

Deadlift - 10 min OMEM, 3 reps at 70% 1rm, focus on perfect technique and speed

  • Conditioning: For Time (15 min cap)

100 Double Unders (300 single unders)

50 OH…

Continue

Added by Nick Bloch on May 6, 2015 at 7:00pm — No Comments

150506 WOD

Warm-up: 7 min AMRAP w/ a BB

10 reps of each movement

deadlift

hang power clean

push press

back squat

lateral burpees over BB

BBG: 15 minutes to work to a max hang power clean + jerk (push or split)

Conditioning: 24 min OMEM (6 rounds of each movement)

1 - 50' handstand walk (sub :45 HS hold or plank)

2 - C2b pullups c-12 rx-10 (sub pullups or 15 ring rows, no bands)

3 - Double KB push press 53/35#

4 - Row…

Continue

Added by Nick Bloch on May 5, 2015 at 7:00pm — No Comments

150505 WOD

Strength:

Back squat - 8 min E2MOM - 10 squats in under :30, add 5-10# from last week (if you cannot complete 10 reps in under :30, reduce the weight)

Conditioning: 3 rounds for time (13 min cap)

400 meter run

30 American KBS 53/35#

20 wall balls 20/14#

Extra: 4x10 good mornings, light focus on stretch

Added by Nick Bloch on May 4, 2015 at 8:02pm — No Comments

150504 WOD

Warm-up: 8 minutes

5 laps then with remainder of time AMRAP

9 squats

7 hang power snatches 45/35#

5 burpees

BBG: 20 minutes - work to max hang snatch for the day

Conditioning: 75 bar facing burpees for time (15 min cap)

EMOM beginning at 1:00 perform 3 hang snatches (power is preferred, scale if necessary) c-135/95# rx-115/75#

Added by Nick Bloch on May 3, 2015 at 8:07pm — No Comments

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