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

150901 WOD

BBG: 20 minutes - tech/work to max hi-hang snatch (full)

Conditioning: 2 rounds (10 min cap)

10 hi-hang squat snatch c-135/95# rx-115/85#

20 c2b pullups scaled - 20 ring rows

Extra: tabata hollow/arch holds

Added by Nick Bloch on August 31, 2015 at 7:00pm — No Comments

150831 WOD

New Strength/BBG Cycle: The format for the next 12-16 weeks will be as follows.

Monday - Back squat / Tuesday - Snatch / Wednesday - Push Press / Thursday - C&J

Friday - Deadlift

We will be following 5/3/1 for our strength movements. We will be re-teaching the snatch and c&J from the beginning starting with the power position, hang, and floor. The goal over the next 2-3 months is to focus on strength/power development. We will then move into a more conditioning…

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Added by Nick Bloch on August 30, 2015 at 10:00am — No Comments

150828 WOD

BBG: 20 minutes - split jerk techinque/work to max split jerk from the rack

Conditioning: 5 rounds for time 17 min cap

10 t2b (20 abmat situps)

10 hspu c - 5/5 strict/kip Rx - kipping scaled - 3 wall walks with 3 second hold at top position

3 rope climbs C - 1/2 legless/legs Rx - legs scaled - :30 chin-up hold over bar

Added by Nick Bloch on August 27, 2015 at 7:28pm — No Comments

150827 WOD

Strength:

1a) db/kb seated shoulder press - 3x8

1b) good mornings - 3x15

Conditioning: 9 min AMRAP

3 muscle ups (sub 10 ring rows/10 pushups)

5 front squats c-185/125# rx-155/105# scaled-115/85#

200m run

Extra: 5 min OMEM - 12 unbroken wall balls 20/14# 12/11'

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

150826 WOD

BBG: every 1:30 for 9:00 - 3 t&g power snatches, add weight each 1:30, 7 sets total

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

calorie row

russian KBS 53/35#

burpee

Added by Nick Bloch on August 25, 2015 at 7:00pm — No Comments

150825 WOD

Strength: 30 minutes to find your 1rm back squat

Conditioning: 3 rounds for time (8 min cap)

12 deadlifts 275/205#

12 strict ring dips

Added by Nick Bloch on August 24, 2015 at 7:00pm — No Comments

150824 WOD

Strength:

1a) push press - 5x5

1b) BB bent over rows - 5x5

Conditioning: 30-20-10 9 min cap

hand release pushups

c2b pullups scaled - ring rows

Extra: tabata hollow/arch holds x 8

Added by Nick Bloch on August 23, 2015 at 3:00pm — No Comments

150821 WOD

Mobility: 20 minutes

normal warm-up then 20 minutes of mobility drills of your choice, work on position that you struggle with, i.e. overhead position at the bottom of a snatch, ankle mobility for pistols, hip mobility in your squats. Use the posters in the back of the gym to help you setup.

Conditioning: 4x500m row at 90% effort w/2:00 rest between

(the goal here is to push hard but not to 100% maximal effort, focus on good rowing technique and a powerful/efficient leg…

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

150820 WOD

BBG: DELOAD - 5x5 back squats at 50% of 1rm, focus on controlled decent and exploding to the top

Conditioning: for time 16 min cap

40 burpee box jumps overs 24/20"

40 ttb (60 knee raises)

40 pistols (no rings, sub 53/35# goblet squats this week)

40 barbell strict press 45/35#

40 in place front rack barbell lunges 45/35#

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

150819 WOD

Strength: 15 minutes

1a) partner leg curls - 4x8, down slow and controlled

1b) double KB overhead walking lunge - 4x50', increase load each time, finish heaviest possible

Conditioning: 21 min OMEM

1 - rope climbs c-2 legless rx-1 legless 1 normal scaled- 4 slow, controlled rope walks with fully extended hips throughout

2 - wall balls c-20 UB rx-18 UB scaled-15

3 - 5 GTOH (snatch or cj) c-175/120# rx-135/95# scaled-95/75#

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

150818 WOD

BBG: 15 minutes - max power clean + push jerk, focus on catching and driving into the jerk without standing up first and re-dipping

Conditioning: 18 min running clock

0:00 - 10:00

21-15-9

handstand pushups c-strict rx-kipping scaled - 9/7/5 wall walks with 5 second hold at the top

deadlifts c-225/155# rx-185/125#

10:00 - 18:00

10-8-6

bar muscle-ups scaled - 10/8/6 strict pullups (no bands)/hand release pushups or 20/15/10 ring rows and…

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Added by Nick Bloch on August 17, 2015 at 7:00pm — No Comments

150817 WOD

Strength: 20 rep back squat +60#, final day!

Conditioning: 15 min OMEM

:40/:20 each station, record total 'reps'

1 - calorie row

2 - American kbs 53/35#

3 - DU/DU practice

Extra: partner quad smash

Added by Nick Bloch on August 16, 2015 at 2:30pm — No Comments

150814 WOD

Strength

1a) strict ttb - 4x8

1b) strict weighted chin-up - 4x3

Conditioning: 12 min AMRAP

10 wall balls 11'/10' target

hand stand work c/rx - 50' hs walk scaled - :30 hs hold/wall walk hold

5 muscle ups scaled - 8 ring rows/8 ring dips (box/bench dips if more then purple band)

Extra: tabata hollow/arch x 8 rounds

Added by Nick Bloch on August 13, 2015 at 6:49pm — No Comments

150813 WOD

Strength: back squat 20 rep (+55#)

Conditioning: 16 min cap

400m run rest 2:00

400m run rest 1:30

400m run rest 1:00

400m run

Extra: 5 min OMEM 15/10 HR pushups

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

150812 WOD

Strength:

1a) single leg db/kb deadlift - 4x8

1b) single leg glute bridge - 4x8 r/l

Conditioning: 14 min AMRAP clean/du ladder

2 power cleans c-205/135# rx-185/115#

30 double unders (sub 100 singles unders)

4 power cleans

30 double unders

6 power cleans

30 double under

etc.

Added by Nick Bloch on August 11, 2015 at 3:27pm — No Comments

150811 WOD

BBG: 15 minutes work to a max power snatch + hang power snatch

Conditioning: 12 min AMRAP

6 c2b pullups

9 bar facing burpees

12 stoh 135/95#

Extra: 5 min OMEM - 10 ttb

Added by Nick Bloch on August 10, 2015 at 6:25pm — No Comments

150810 WOD

Strength: 20 rep back squat +50# from starting weight

Conditioning: 15 min OMEM

1 - calorie row c-18/15 rx-15/12

2 - rope climb c-3 rx-2 scaled-4 rope walks, slow and controlled with extended hips throughout

3 - pistols c-16 rx-10 alt. legs each rep

Added by Nick Bloch on August 9, 2015 at 10:00am — No Comments

150807 WOD

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

Conditioning: 20 minute cap (note total time for each separate workout)

1) 21-15-9

hr pushups

front rack lunges (in place) c-115/75 rx-95/65#

rest 3 minutes (change weights)

2) 12-9-6

hand stand pushups (no more than 1 abmat, no plates under) sub :45/:30/:30 hand stand hold or wall walk hold

shoulder to overhead c-155/115# rx-135/95# scaled-115/75#

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

150806 WOD

Strength: 20 rep back squat +45 from start

Conditioning: 10 min OMEM

E - 3 shuttle sprints

O - 10/8 (men/women) strict ring dips (no bands, sub box/bench dips)

Extra: partner leg curls 3x10

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

150805 WOD

Strength:

1a) 5 sets of 1 push press + 1 push jerk, work to heaviest possible, focus on the difference between pressing out the push press vs. dropping under and catching the jerk with straight arms

1b) 5 x 5 - bent over BB row

Conditioning: 3 rounds (12 min cap)

400m run

30 american swings 53/35#

Extra: farmers walk x 3 laps

Added by Nick Bloch on August 4, 2015 at 7:00pm — No Comments

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