Nick Bloch's Blog – August 2017 Archive (26)

170901 WOD

Strength: deadlift
5/5/5+ at 65/75/85% of training max
(Training max = 1rm x .9)

Conditioning: 16 emom (:45 work/:15 rest)
1- 10 squat cleans 115/80#
2- 5 bar MU (sub 12 pull-ups or jumping pu)
3- 10 push jerks 115/80#
4- 10 ring dips (sub band or box dips)

Added by Nick Bloch on August 31, 2017 at 8:38pm — No Comments

170831 WOD

Strength: 20 minutes
4x7/13 fs/bs at 94% of Monday (Monday was 65% 1rm fs)
Rest exactly 2:00 between sets

Conditioning: 12 amrap
20 wall balls 20/14# to 10/9'
20 calorie row
20 oh squats 45/35#
20 hspus (sub 1:00 hold or 5 wall walks)

Added by Nick Bloch on August 30, 2017 at 8:30pm — No Comments

170830 WOD

Strength: 20 minutes
1a) strict press - 5/5/5+ at 65/75/85% of training max
* training max is found by taking 1rm x .9), last set of 5+ means go until failure
1b) strict pull-ups - 3x10 (sub w/ HARD ring rows)

Conditioning: 21-15-9 (12 cap)
Hang power cleans c-155/105# rx-115/80#
Toes to bar (sub 20# abmat situps)
*400m run after each round

Added by Nick Bloch on August 29, 2017 at 8:04pm — No Comments

170829 WOD

Technique - hspus (15 minutes)
We will work on the progression..
Find height to do 3-5 strict hspus
Work on kipping hspus at that height

After a couple warmup sets perform..
3-5 sets of max strict hspus + max kipping hspus

Conditioning: 25 emom
1- row calories 15/10
2- 10 db snatches 50/35# alt r/l
3- 12 burpees
4- 15/12 calorie bike
5- :45 elbow plank

Added by Nick Bloch on August 28, 2017 at 8:29pm — No Comments

170828 WOD

Over the next 10-12 weeks we will be going through a pretty intense strength and technique cycle. Here is the plan for each week moving forward, keeping in mind some things might change slightly.

Monday - squat (7/13 fs/bs)

Tuesday - snatch or cj technique/gymnastic technique

Wednesday - strict press and pullups (5/3/1)

Thursday - squat

Friday - deadlift (5/3/1)

Below is a link for the FS/BS program for your use.…

Continue

Added by Nick Bloch on August 27, 2017 at 2:00pm — No Comments

170826 WOD

"Linda" 60:00 cap

10-1

bodyweight bench press

1.5x bodyweight deadlift

.75 bodyweight clean (from floor)

Added by Nick Bloch on August 25, 2017 at 6:30pm — No Comments

170825 WOD

1) 1rm deadlift - 20 minutes (compare to 170519)
2) Jackie - 10 minute cap
1000m Row
50 thrusters 45#
30 pull-ups
(Compare to 161229)

Added by Nick Bloch on August 24, 2017 at 7:36pm — No Comments

170824 WOD

1) 20 minutes to find 1rm snatch
2) 10 minutes to find max UB HSPUS (sub max hs hold)
3) 50/40 calorie bike for time

Added by Nick Bloch on August 23, 2017 at 7:26pm — No Comments

170823 WOD

Strength: 20 minutes
Find a 1rm clean (Anyhow- power,hang, squat, etc.)

Conditioning: Grace (8 minute cap)
30 clean and jerks for time 135/95#

*compare to 170518

Added by Nick Bloch on August 22, 2017 at 3:30pm — No Comments

170822 NO 12PM CLASS TODAY

Class is cancelled today at 12pm

Added by Nick Bloch on August 22, 2017 at 5:20am — No Comments

170822 WOD

Strength: 15 minutes
Find a 1rm strict press (compare to 160922)

Skill: 50 ttb for time (6 minute cap) (sub 100 situps or 100 knee raises)

Conditioning: 2k Row for time (compare to 170516)

Added by Nick Bloch on August 21, 2017 at 7:30pm — No Comments

170821 WOD

Strength: 20 minutes to find 1rm front squat (compare to 160125)

Conditioning: Fran (8 cap) (compare to 170519)
21-15-9
Thrusters 95/65#
Pull-ups (sub jumping or banded)

Added by Nick Bloch on August 20, 2017 at 8:00pm — No Comments

12pm class cancelled today, 8/18

no noon class today

Added by Nick Bloch on August 18, 2017 at 10:02am — No Comments

170818 WOD

Skill Practice: 15 minutes

pistols

Progression from...

Rings

Box

Bodyweight with plate under heel

Bodyweight rx

Single db/kb (heaviest possible)

*accumulate 5 sets of 10 to 20 reps (alt r/l)

Figure out where to start and work thru progression



Conditioning: EMOM death by..(16 cap)

Wall balls and double unders



Even minutes - wall balls

Start at 6 reps and add 2 each round

(6,8,10,12,14,16,18,20)



Odd… Continue

Added by Nick Bloch on August 17, 2017 at 7:37pm — No Comments

170817 WOD

Strength: 10 emom
1 hi-hang snatch + 1 ohs
Start at 50% max and add weight each round

Conditioning: 20 emom
1- bike c-18/14 rx-15/10
2- 12 db snatches 50/35# alt r/l
3- row c-18/14 rx-15/10
4- rope climb c-2 (1LL) rx-2 (sub 5 rope walks)
5- rest

Added by Nick Bloch on August 16, 2017 at 8:00pm — No Comments

170816 WOD

Strength:
1a) barbell floor press - 4x8 (work to max)
1b) db rows - 4x8 r/l

Conditioning: 4 rounds (16 cap)
400m run
20 ttb (sub sit-ups)
10 deadlifts 225/155#

Extra: for quality
3x4 wall walks with 3 push-ups before each wall walk
*must go from top of last push-up directly into wall walk with no rest, try to do all 4 wall walks with push-ups UB, rest as needed between sets

Added by Nick Bloch on August 15, 2017 at 7:14pm — No Comments

170815 WOD

Skill Conditioning: 8 EMOM
E - c-20 rx-15 box jump overs 24/20"
O - c-20 rx-15 pull-ups

Conditioning: 13 cap
50 calorie Row
40 stoh 115/80#
30 c2b pull-ups (sub jumping or ring rows)
20 power cleans

Added by Nick Bloch on August 14, 2017 at 8:00pm — No Comments

170814 WOD

Strength: 20 minutes
tempo back squats - 5x5 at 50% max
3311 tempo
(3 down, 3 pause at bottom, 1 up, 1 rest before next rep)

Conditioning: 12 emom
E- 10 thrusters c-115/80# rx-95/65#
O- bar facing burpees c-12 rx-10

Extra: 3x5 strict ttb

Added by Nick Bloch on August 13, 2017 at 5:12pm — No Comments

170811 WOD

Weightlifting: 10 emom
3 power cleans @ 75% max (drop after each rep)

Conditioning: for time (10 cap)
10-1
hang power clean c-155/105# rx-115/80#
1-10
American kbs 53/35#

Extra: 3 rounds (for quality, not time)
20 hollow rocks
20 arch rocks
20 v-ups

Added by Nick Bloch on August 10, 2017 at 8:25pm — No Comments

170810 WOD

Strength: 20 minutes
1a) db bench press - 5x8
1b) feet elevated ring rows - 5x8

Conditioning: 4 rounds (25 minute cap)
groups of 2-3 ppl

Partner 1 500m row
While partner 1 is rowing

Partner 2 amrap
10 ttb (sub 15 sit-ups)
10 hang power snatches 75/55#
10 wall balls

Partner 3 rest

Go from rowing straight to amrap,
go from Amrap to rest

*each person does 4 rounds total

Added by Nick Bloch on August 9, 2017 at 7:36pm — No Comments

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service