Nick Bloch's Blog – July 2015 Archive (22)

150731 WOD

Strength:

1a) deadlift - 5x4 (work to 4rm for the day and finish heavier than last week)

1b) strict press - 5x4

Conditioning: 21 min OMEM

1 - rope climbs c-2 (first rep legless) rx-2 scaled- 4 rope walks, slow and controlled

2 - hand stands c/rx- 50' hand stand walk scaled- :30 hold/wall walk hold

3 - pistols c- 10 weighted 53/35# rx- 10 weighted (challenge yourself) scaled- 12 (use rings)

Added by Nick Bloch on July 30, 2015 at 2:39pm — No Comments

150730 WOD

Strength: back squat 20 rep +35# from start

Conditioning: 17 min cap

50 calorie row

50 box jumps 24/20"

30 American KB swings 53/35#

30 pullups

10 squat snatches 135/95#

10 squat cleans 135/95#

Added by Nick Bloch on July 29, 2015 at 7:00pm — No Comments

150729 WOD

Strength:

1a) 4x10 - strict t2b, use partner spot. 3 seconds up, 3 seconds down

1b) 4x10 - hand release pushups. perfect technique.

Conditioning: 16 min E2MOM

alternate between 1 and 2 every 2 minutes for 18 minutes...

1 - 400m run

2- burpees and wall balls c-15 burpees and 15 UB wall balls rx-12 burpees and 12 UB wall balls 20/14#

Added by Nick Bloch on July 28, 2015 at 6:27pm — No Comments

150728 WOD

BBG: 20 minutes work to max hi-hang clean + hang clean (above knee)

Conditioning: 'DT' 12 min cap

5 rounds for time

12 deadlifts rx-155/115# scaled-135/95#

9 hang power cleans

6 shoulder to overhead

Added by Nick Bloch on July 27, 2015 at 9:04pm — No Comments

150727 WOD

Strength: 20 rep back squat program (+30# from starting weight)

Conditioning: 3 rounds (15 min cap)

8 deficit HSPU rx-6/4" scaled- no deficit modified-4 wall walks (if you can't get completely vertical then hold your highest position for 10 seconds)

10 front rack lunges (in place) rx- 135/95# scaled- 115/75#

12 single arm kb push press (6r/6l) rx- 53/35# scaled- 35/26#

Added by Nick Bloch on July 26, 2015 at 8:11pm — No Comments

150724 WOD

Strength: 20 minutes
1a) Deadlift - 5x5 (work to 5rm)
1b) Hollow hold - 5x:30

Conditioning: 16 min OMEM

EVEN - 200m run
ODD - alt. odd minutes between 20 wall balls 20/14# and 20 Russian KB swings 53/35#

Added by Nick Bloch on July 23, 2015 at 7:53pm — No Comments

150723 WOD

Strength: 20 rep back squat +25 from starting weight

Conditioning: 12 min OMEM

EVEN - 10 pistols c-53/35# Rx-35/26# sub goblet squats x2
ODD - 10 c2b pullups

Extra: double KB overhead carry 4-100'

Added by Nick Bloch on July 22, 2015 at 7:53pm — No Comments

150722 WOD

Strength:

1a) push press - 5x5

1b) single arm kb/db bent over rows - 5x8 (2 second pause at the top)

Conditioning: 3 rounds (15 min cap)

400m run

3 rope climbs c- 1st rep legless each round scaled- 5 rope walks

2 muscle ups (sub 5 strict pullups and 5 strict dips)

1 thruster c-205/135# rx-155/105# scaled-115/85#

Added by Nick Bloch on July 21, 2015 at 7:00pm — No Comments

150721 WOD

BBG: 20 minutes, work to a max for the complex 1 power clean + 1 clean + 1 jerk (push or split)

Conditioning: 8 min AMRAP

 5 power cleans c-165/125# rx-135/95

10 hspu (sub 2 wall walks or 10 HR pushups)

Extra: tabata hollow/arch holds

Added by Nick Bloch on July 20, 2015 at 8:22pm — No Comments

150720 WOD

Strength: 20 rep back squat, session 5  (+20 from starting weight)

Conditioning: 20 min OMEM

even - 3x shuttle sprints

odd - burpees c - 13 rx - 10

Added by Nick Bloch on July 19, 2015 at 7:51pm — No Comments

150717 WOD

BBG: 15 minutes - work to max snatch balance + 2 overhead squats

Conditioning: 10 min OMEM

1 snatch + 2 overhead squats + 4 bar facing burpees c- 155/115# rx-135/95#

Extra: farmers walk 4 x 100', work to heaviest possible

Added by Nick Bloch on July 16, 2015 at 7:00pm — No Comments

150716 WOD

Strength: back squat - 20 rep, session 4 (+15# from starting weight)

Conditioning:

4 x 500m row

Absolute all out effort on each row. Rest 2:00 between efforts.

Extra: partner quad smashing :)

Added by Nick Bloch on July 15, 2015 at 7:00pm — No Comments

150715 WOD

BBG: 20 minutes - work to max power clean + push jerk

Conditioning: 15 min cap

400m run

15 deadlifts 185/125#

1 rope climb (:20 second chinup hold)

400m run

10 deadlifts 255/175#

3 rope climbs (:40 second chinup hold)

400m run

5 deadlifts 305/205#

5 rope climbs (1 min chinup hold)

Added by Nick Bloch on July 14, 2015 at 7:29pm — No Comments

150714 WOD

Strength:

1a) floor press - 5x5

1b) single leg straight leg deadlift db/kb - 4x8 r/l

Conditioning: 10 min cap

21-18-15-12-9-6-3

wall balls 20/14#

42-36-30-24-18-12-6

double unders (singles 80 down to 20)

Extra: bottoms up kb waiters carry - 4x50' r/l

Added by Nick Bloch on July 13, 2015 at 8:18pm — No Comments

150713 WOD

Strength: 20 rep back squat, session 3 (10# added from starting weight)

Conditioning: 3 rounds (12 min cap)

20 box jumps overs 24/20"

20 burpees

20 ttb

Extra: partner leg curls 3x8

Added by Nick Bloch on July 12, 2015 at 8:11pm — No Comments

150710 WOD

BBG:

A) 15 minutes to work to max hang power clean double (without dropping bar)

then...

B) 5 min OMEM 5 hang power cleans at 80% of A

Conditioning: 8 minutes

work to max squat clean thruster for the day

Extra: shuttle sprint x 4

Added by Nick Bloch on July 9, 2015 at 7:00pm — No Comments

150709 WOD

Strength: back squat - 20rep (session 2), add 5# from Monday

Conditioning: 14 min AMRAP

5 deadlifts 285/185#

5 MU (sub :30 chin-up hold)

200m run

10 deadlifts

5 MU

200m run

15 deadlifts

5 MU

200m run

Increase deadlifts by 5 reps each round.

Added by Nick Bloch on July 8, 2015 at 7:00pm — No Comments

150708 WOD

BBG: 15 minutes to work to a max high hang snatch

Conditioning: 18 min OMEM

1 - :40 max cal row

2 - :40 max DU

3 - :40 max burpees

Extra: parnter band sprints x 6

Added by Nick Bloch on July 7, 2015 at 6:52pm — No Comments

150707 WOD

Strength:

1a) push press - 5x5 (work to 5rm)

1b) bb bent over row - 5x5, heavy but controlled, only go up in weight if your back is in perfect position

Conditioning: Helen (15 min cap) compare to 9/20/2014

3 rounds

400m run

21 American KBS 53/35#

12 pullups

Extra: ring L-sit :30/:30 x 5

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

150706 WOD

Strength: 20 rep back squat program

Take 1rm x 80% to find 5rm. Take 5rm - 60# = starting weight

Example of a 1rm of 300#

300 x .8 = 240

240 - 60 = 180 starting weight

*We'll then add 5# to your weight every squat session (2x/week) for 6 weeks. If you finish the program you'll be squatting your original 5rm for 20 reps at the end.

Conditioning: 21-15-9 (12 min cap)

hang power clean 135/95#

ring dips (sub parallettes or bench…

Continue

Added by Nick Bloch on July 5, 2015 at 7:07pm — No Comments

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