Nick Bloch's Blog – November 2014 Archive (20)

142101 WOD

Monday, December 01, 2014
BBG: Back Squat
3/3/3+ @ 70/80/90%
5x5 @ 60/65/70/75/80%…
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Added by Nick Bloch on November 29, 2014 at 11:34am — No Comments

141127 WOD

Thursday, November 27, 2014 15 minutes
BBG: 1a) snatch balance - 4x3 work to 3rm for the day
1b) snatch grip bent over rows - 4x6, heaviest possible…
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Added by Nick Bloch on November 26, 2014 at 7:58pm — No Comments

141126 WOD

Wednesday, November 26, 2014
BBG: strict press - use 1rm from 11/17
5/3/1 or 5x5
5/5/5+ @ 65/75/85%…
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Added by Nick Bloch on November 25, 2014 at 7:47pm — No Comments

141125 WOD

Strength
1a) db snatch - 4x10
1b) plate push-ups - 4x10

Conditioning
14 min AMRAP
20 DU / 60 singles
10 bar facing burpees
5 power cleans c-185/135# rx-155/105#


Extra - partner band sprints x 6

Added by Nick Bloch on November 24, 2014 at 8:22pm — No Comments

141124 WOD

Monday, November 24, 2014
BBG: Back Squat -5/3/1 or 5x5
5/5/5+ @ 65/75/85% (add 10# to TM from 10/27)…
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Added by Nick Bloch on November 23, 2014 at 1:03pm — No Comments

141121 WOD

Friday, November 21, 2014
BBG: 1a) BB floor press - 5x5
1b) Strict chinups - 5x5, weighted if…
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Added by Nick Bloch on November 20, 2014 at 2:00pm — No Comments

141120 WOD

Thursday, November 20, 2014
BBG: 15 minutes - work to max hang snatch (above knee) + OH squat…
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Added by Nick Bloch on November 19, 2014 at 2:07pm — No Comments

141119 WOD

Wednesday, November 19, 2014
BBG: 1a) BB bent over rows - 4x8, heavier then 11/6
1b) Ring dips - 4x8 (weighted if possible)…
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Added by Nick Bloch on November 18, 2014 at 7:00pm — No Comments

141118 WOD

Tuesday, November 18, 2014
BBG: 15 mins - find max hang power clean (just above knee) + jerk…
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Added by Nick Bloch on November 17, 2014 at 12:58pm — No Comments

141117 WOD

Monday, November 17, 2014
BBG: 12 minutes - find 1rm strict press
Conditioning:  15 min AMRAP (Open 14.2)…
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Added by Nick Bloch on November 16, 2014 at 7:19pm — No Comments

141114 WOD

Friday, November 14, 2014
BBG: Deadlift
5/3/1+ @ 75/85/95%
5x5 @ 60/65/70/75/80%…
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Added by Nick Bloch on November 13, 2014 at 7:00pm — No Comments

141113 WOD

Thursday, November 13, 2014
BBG: 12 minutes - work to 3rm overhead squat for the day (no more than 5 attempts once warmed up)…
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Added by Nick Bloch on November 12, 2014 at 7:00pm — No Comments

141112 WOD

Wednesday, November 12, 2014
BBG: strict press
5/3/1+ @ 75/85/95%
5x5 @ 60/65/70/75/80…
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Added by Nick Bloch on November 11, 2014 at 7:00pm — No Comments

141111 WOD

Tuesday, November 11, 2014
BBG: 1a) KB/DB Single arm bent over row - 4x10 R/L
1b) good morning - 4x10 (light to moderate load)…
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Added by Nick Bloch on November 10, 2014 at 7:00pm — No Comments

141110 WOD

Monday, November 10, 2014
BBG: Back Squat
5/3/1+ @ 75/85/95%
5x5 @ 60/65/70/75/80%…
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Added by Nick Bloch on November 9, 2014 at 1:10pm — No Comments

141107 WOD

Friday, November 07, 2014
BBG: deadlift
3/3/3+ @ 70/80/90% or 5x5 @ 55/60/65/70/75%…
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Added by Nick Bloch on November 6, 2014 at 7:00pm — No Comments

141106 WOD

Thursday, November 06, 2014 warmup - partner band hip abductor walk/squat
BBG: 1a) bb bent over rows - 4x10 (2 second pause at top)
1b) plyo pushups - 4x10 45/25# plates…
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Added by Nick Bloch on November 5, 2014 at 7:00pm — No Comments

141105 WOD

Wednesday, November 05, 2014
BBG: Strict Press 
3/3/3+ @ 65/75/85% 
5x5 @ 55/60/65/70/75%…
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Added by Nick Bloch on November 4, 2014 at 7:00pm — No Comments

141104 WOD

Tuesday, November 04, 2014
BBG: 1a) Strict pullups  - 4x5 (weighted if possible)
1b) Strict…
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Added by Nick Bloch on November 3, 2014 at 7:00pm — No Comments

141103 WOD

Strength: Backsquat
3/3/3+ @ 70/80/90% or 5x5 @ 55/60/65/70/75%

Conditioning: 15 min cap
Row 1000m
75 Wall Balls
100 Double Unders
50 Wall Balls
100 Double Unders
25 Wall Balls

Extra: 5 min OMEM
5 push ups
10 sit-ups
15 air squats

Added by Nick Bloch on November 2, 2014 at 10:44am — No Comments

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