Nick Bloch's Blog – July 2014 Archive (23)

140801 WOD

Friday, August 01, 2014
BBG: deadlift - 5/5/5+ @ 65/75/85% of TM
*TM is found by taking new 1rm x .9…
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Added by Nick Bloch on July 31, 2014 at 7:46pm — No Comments

140731 WOD

Thursday, July 31, 2014
BBG:

9 minutes - every :45 perform 1 hang clean + 1 front squat @ 80-85% of your 1rm clean…

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Added by Nick Bloch on July 30, 2014 at 9:30pm — No Comments

140730 WOD

Wednesday, July 30th, 2014
BBG: push press - 5/5/5+ @ 65/75/85% of training max
*to find training max take new 1rm x .9…
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Added by Nick Bloch on July 29, 2014 at 8:34pm — No Comments

140729 WOD

Tuesday, July 29, 2014
BBG: 1a) barbell bent over rows - 4x10 (maintain perfectly flat back)
1b) good mornings - 4x10 moderate load, focus on stretch…
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Added by Nick Bloch on July 28, 2014 at 1:22pm — No Comments

140728 WOD

Monday, July 28, 2014
BBG: back squat - 5/5/5+ @ 65/75/85% of training max
*training max is calculated by taking 90% of your new 1rm …
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Added by Nick Bloch on July 27, 2014 at 9:22pm — No Comments

140725 WOD

Friday, July 25, 2014
Flexibility: none
BBG: 20 mins to find 1rm deadlift…
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Added by Nick Bloch on July 24, 2014 at 8:04pm — No Comments

140724 WOD - DON'T CHERRY PICK YOUR WORKOUTS!!!

Thursday, July 24, 2014
Flexibility: hollow/arch holds - :20/:10
BBG: 20 mins to find 1rm clean and jerk…
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Added by Nick Bloch on July 23, 2014 at 8:15pm — No Comments

140723 WOD

Wednesday, July 23, 2014
Flexibility: box shoulder stretch - 4x:30
BBG: find 1rm push press (any jerk or rebend of the knees not…
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Added by Nick Bloch on July 22, 2014 at 12:45pm — No Comments

140722 WOD

Tuesday, July 22, 2014
Flexibility: pvc shoulder raise - 3x10
BBG:

20 mins to find 1rm snatch

(scale is find 1rm overhead…

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Added by Nick Bloch on July 21, 2014 at 3:30pm — No Comments

140721 WOD

Monday, July 21, 2014
Flexibility: none
BBG: 30 mins to find 1rm back squat…
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Added by Nick Bloch on July 19, 2014 at 5:35pm — No Comments

140718 WOD

Friday, July 18, 2014
Flexibility: BB t-spine - 3x:30
kb/lunge warmup - 5 rds 20 lunge steps and 10 russian swings
BBG: deadlift - 5/3/1+ @ 75/85/95%…
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Added by Nick Bloch on July 16, 2014 at 2:24pm — No Comments

140717 WOD

Thursday, July 17, 2014
Flexibility: couch stretch - 3x:30 r/l
BBG: 12 minutes - work to 2rm snatch balance from rack…
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Added by Nick Bloch on July 16, 2014 at 2:16pm — No Comments

140716 WOD

Wednesday, July 16, 2014
Flexibility: arch rocks - :20/:10 x 8
BBG: push press - 5/3/1+ 75/85/95% compare 1+ to 6/18…
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Added by Nick Bloch on July 15, 2014 at 7:42pm — No Comments

140715 WOD

Tuesday, July 15, 2014
Flexibility: pvc shoulder raises - 3x10
BBG: 1a) strict pullups - 4x8, weighted if possible…
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Added by Nick Bloch on July 14, 2014 at 2:34pm — No Comments

140714 WOD

Monday, July 14, 2014
Flexibility: hollow/arch holds on bar - 3x6, focus on perfect shaping
BBG: back squat - 5/3/1+ @ 75/85/95% compare reps to 6/16…
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Added by Nick Bloch on July 13, 2014 at 7:45pm — No Comments

140711 WOD

Friday, July 11, 2014
Flexibility: partner hollow hold on wall - 3x:30

BBG: deadlift - 3/3/3+ 70/80/90% compare to 6/13-6/14

Conditioning: granite games workout #3
14 min AMRAP
150 wall balls 20/14#
100 double unders (300 singles)
50 t2b
25 MU (sub 4x8 ring rows/ring dips)

Extra: 5 mins HS walk practice/hs hold practice

Strength Class: 15 x 40yd prowler push - heaviest possible as long as you're moving
farmers walk - 5x100m

Added by Nick Bloch on July 10, 2014 at 7:30pm — No Comments

140710 WOD

Thursday, July 10, 2014
Flexibility: arch rocks :20/:10 x 8
BBG: 12 mins - work to 3rm hang power clean…
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Added by Nick Bloch on July 9, 2014 at 1:00pm — No Comments

140709 WOD

Wednesday, July 09, 2014
Flexibility: bar t-spine stretch - 3x:30
BBG: push press - 3/3/3+ @ 70/80/90% tie or beat reps from 6/11…
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Added by Nick Bloch on July 8, 2014 at 7:47pm — No Comments

140708 WOD

Tuesday, July 08, 2014
Flexibility: pvc hollow/arch holds :20/:10 x 4 rounds
BBG: 10 min OMEM - hi-hang + hang snatch (above knees)…
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Added by Nick Bloch on July 7, 2014 at 7:00pm — No Comments

140707 WOD

Monday, July 07, 2014
Flexibility: Couch stretch - 3x:30 r/l
BBG: back squat - 3/3/3+ @ 70/80/90% tie or beat reps from 6/9/14…
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Added by Nick Bloch on July 4, 2014 at 6:17pm — No Comments

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