Nick Bloch's Blog – September 2015 Archive (21)

151001 WOD

BBG: 15 minutes work to max snatch balance + overhead squat

Conditioning: 21-15-9 (8 min cap)

overhead squat 135/95#

T2B (sub 30-20-10 abmat situps)

Extra: farmers walk x 3 laps, heaviest possible

Added by Nick Bloch on September 30, 2015 at 7:00pm — No Comments

150930 WOD

Strength: Push press - 5/5/5+ @ 65/75/85% (add 5+ to max and tie/beat reps from 9/2)

Conditioning: 12 min AMRAP

15 power cleans c-155/115# rx-135/95#

15 STOH (same weight as pc)

3 rope climbs - 1st rep legless (sub :45 chin-up hold)

Extra: shuttle sprint x 5

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

150929 WOD

Strength:

1a) 5x3 - max height seated box jump

1b) 5x 1 minute - max weighted plank (no sagging hips, think hollow position)

Conditioning: 3 rounds for time

1:00 max effort wall balls 20/14# 10/9'

1:00 rest

1:00 max effort double unders (singles/3)

1:00 rest

1:00 max effort deadlifts 225/155#

1:00 rest

Added by Nick Bloch on September 28, 2015 at 7:00pm — No Comments

150928 WOD

Strength - back squat, 5/5/5+ @ 65/75/85% (add 5+ to 1rm and tie or beat reps from 8/31/15)

Conditioning:

10 OMEM

E - 10 c2b pullups

O - 10 double KB thrusters 53/35#

then 7:00 to work to 2rm touch & go squat clean

Added by Nick Bloch on September 27, 2015 at 2:45pm — No Comments

150925 WOD

Strength: deadlift 5x5 @60%

Conditioning: For Time

Row 2k

Extra: mobility

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

150924 WOD

Strength:

1a) db snatch - 4x10 alt. r/l

1b) good mornings - 4x10, light focus on stretch

Conditioning: 11 min cap

21-15-9

t2b (40/30/20 situps)

hspu (7/5/3 wall walks)

2 rope climbs after each round scaled - 4 rope walks

Added by Nick Bloch on September 23, 2015 at 9:26pm — No Comments

150923 WOD

Strength: push press - 5x5 @ 60%

Conditioning: 18 minutes OMEM

1 - 10 burpee box jumps 24/20"

2 - calorie row c-17/12 rx-15/10

3 - 5 hang power cleans c-185/125# rx-155/105#

Added by Nick Bloch on September 22, 2015 at 7:55pm — No Comments

150922 WOD - Deload Week

Warm-up: barbell OH complex, pvc x 1 set, barbell x 2 sets

BBG: (no lifting shoes)

1) 12 minutes to work to a 1rm power snatch for the day with perfect technique (footwork/catch)

2) 5 EMOM - 3 t&g power snatches at 70% of 1

Conditioning: 3 rounds for quality, not time

10 strict ring dips (no bands, either partner spot or do bench/parallet dips)

10 strict c2b pullups (no bands, either partner spot or stand on a box)

20 pistols (lifting…

Continue

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

150920 WOD - 5/3/1 deload week

Strength: back squat 5x5 @ 60%

Conditioning: 20 min AMRAP with HR below 150, this is an active recovery session. Focus on moving with a steady pace with perfect movement.

20 calorie row

20 kbs 53/35#

20 pushups

100 double unders (2 minutes of DU practice)

Added by Nick Bloch on September 20, 2015 at 3:09pm — No Comments

150918 WOD

Strength: Deadlift 5/3/1+ @ 75/85/95%

Conditioning: 3 rounds (15 min cap)

30 calorie row

20 HSPU c-6/4" deficit (sub 1:00 hs hold or 5 wall walks with 3 second hold)

5 rope climbs (sub 1:00 chin-up hold)

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

150917 WOD

BBG: 20 minutes - split jerk technique/work to max split jerk for the day with good technique

Conditioning:

8 EMOM

E - 20 wall balls 20/14# 10/9' target

O - 20 Russian KBS 70/53#

2 min rest

6 EMOM

E - 15 BB thrusters 45/35#

O - 15 American KBS 70/53# (scale to 53/35# if you cannot do full American swing)

Extra: partner quad smash

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

150916 WOD

Strength: Push press 5/3/1+ @ 75/85/95%

Conditioning: 10 min cap

21-15-9

front squats c-185/125# rx-155/105#

burpee box jumps 24/20"

Extra: ab wheel - 3x15

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

150915 WOD

BBG: 20 minutes - snatch from the floor, tech/work to a heavy single for the day

Conditioning: 12 min AMRAP

15 t2b (sub 30 abmat situps)

10 deadlifts 115/75#

5 snatches 115/75#

Extra: 3x8 hamstring curls

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

150914 WOD

Strength: 5/3/1+ back squat @ 75/85/95%

Conditioning: 5 rounds

1:00 on :20 rotate (for quality, not score)

1 - tire flip

2 - prowler

3 - calorie row

4 - strict pullups (smaller then green band or ring row)

5 - strict press 95/65#

6 - rope climbs/rope walks

Added by Nick Bloch on September 13, 2015 at 10:56am — No Comments

150911 WOD

Strength: deadlift 3/3/3+ @ 70/80/90%

Conditioning: 5 rounds for time (17 min cap)

50' hand stand walk (sub :30 handstand hold or :30 wall walk hold)

5 muscle-ups (sub 10 ring dips, use band or bench/parallete)

50' front rack KB lunge right arm down/50' lunge back left arm 53/35#

Added by Nick Bloch on September 10, 2015 at 8:01pm — No Comments

150910 WOD

BBG: 20 minutes - hang clean technique/work to heavy hang clean for the day

Conditioning:

8 min AMRAP

12 american KBS 53/35#

9 c2b pullups (sub 9 double kb bent over rows)

6 hand release pushups

then with no rest

6:00 to find 1rm hang clean for the day

Extra: hand stand walk practice

Added by Nick Bloch on September 9, 2015 at 7:53pm — No Comments

150909 WOD

Strength: Push press - 3/3/3+ @ 70/80/90%

Conditioning: 18 min OMEM

:30 on :30 off

even - calorie row

odd - thrusters 95/65#

extra: foam roll

Added by Nick Bloch on September 8, 2015 at 7:53pm — No Comments

150908 WOD

BBG: 20 minutes - hang snatch (just above the knee) technique/work to max hang snatch for the day

Conditioning:

7:00 AMRAP

15 burpees

15 ttb

rest 5 minutes

7:00 AMRAP

30 Double unders/100 singles

15 wall balls 20/14# to 10/9' target

Added by Nick Bloch on September 7, 2015 at 3:31pm — No Comments

150904 WOD

Strength: deadlift 5/5/5+ @ 65/75/85% (based off latest 1rm deadlift)

Conditioning: for time (17 min cap)

400m run

20 burpees

5 rope climbs scaled - 5 rope walks

400m run

15 burpees

4 rope climbs scaled - 4 rope walks

400m run

10 burpees

3 rope climbs scaled - 3 rope walks

Added by Nick Bloch on September 3, 2015 at 7:00pm — No Comments

150903 WOD

BBG: 20 minutes - technique, build to max hi-hang squat clean

Conditioning: 3 rounds - 15 min cap

50 DU (2:00 DU practice)

30 wall balls 20/14# 10/9'

10 hi-hang squat cleans c-155/115# rx-135/95#

Added by Nick Bloch on September 2, 2015 at 7:00pm — No Comments

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