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

141230 WOD

Tuesday, December 30, 2014
BBG: 7 min OMEM - 5 power snatches
start at 50% of 1rm snatch, add 5-10# each…
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Added by Nick Bloch on December 29, 2014 at 7:00pm — No Comments

141229 WOD

Monday, December 29, 2014
BBG: Back Squat
3/3/3+ @ 70/80/90% (tie or beat reps from 12/1)
5x5 @…
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Added by Nick Bloch on December 28, 2014 at 10:29am — No Comments

141226 WOD

Friday, December 26, 2014 TESTING WEEK
BBG: Deadlift
5/5/5+ @ 65/75/85% (add 10# to TM from 11/28)
5x5…
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Added by Nick Bloch on December 25, 2014 at 12:18pm — No Comments

141224 WOD

Tuesday, December 23, 2014 TESTING WEEK
BBG: Strict press 
5/5/5+ @ 65/75/85% (add 5# to TM from 11/26)…
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Added by Nick Bloch on December 24, 2014 at 8:00am — No Comments

141223 WOD

Tuesday, December 23, 2014 TESTING WEEK
BBG: 15 mins - work to max hi-hang snatch…
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Added by Nick Bloch on December 22, 2014 at 7:00pm — No Comments

141222 WOD

Monday, December 22, 2014
BBG: Back Squat -5/3/1 or 5x5
5/5/5+ @ 65/75/85% (add 10# to TM from 11/24)…
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Added by Nick Bloch on December 22, 2014 at 5:00am — No Comments

141219 WOD

Friday, December 19, 2014 14 minutes
BBG: 1a) db snatch -…
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Added by Nick Bloch on December 18, 2014 at 7:00pm — No Comments

141218 WOD

Thursday, December 18, 2014
BBG: 8 min OMEM
2 t&g power clean and push jerks
start at 60% max and…
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Added by Nick Bloch on December 17, 2014 at 7:00pm — No Comments

141217 WOD

Strength:

1a) 4x3 push press with 3 second hold at lockout, heaviest possible

1b) 4x5 snatch grip bent over row, heaviest possible while maintaining flat back

Conditioning: 5 rounds (score is total reps)

1:00 American KB swings c-70/53#

:30 rest

1:00 Calorie Row

:30 rest

1:00 Burpees

1:00…

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Added by Nick Bloch on December 16, 2014 at 6:30pm — No Comments

141216 WOD

Tuesday, December 16, 2014
BBG: 10 min OMEM - 3 t&g power snatches
Start at 50-60% of max and add each minute…
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Added by Nick Bloch on December 15, 2014 at 7:00pm — No Comments

141215 WOD

Monday, December 15, 2014
BBG: front squat - 5x3 (3 second pause at bottom)…
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Added by Nick Bloch on December 14, 2014 at 12:43pm — No Comments

141212 WOD

Strength:

Deadlift - 5/3/1+ @75/85/95% or 5x5 @65/70/75/80/85%

Conditioning: 20 min OMEM

Even - 15 BB squat jumps 45/35#

Odd - 30 DU/100 singles

Added by Nick Bloch on December 11, 2014 at 7:00pm — No Comments

141211 WOD

Thursday, December 11, 2014
BBG: 15 mins - work to 2rm snatch balance…
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Added by Nick Bloch on December 10, 2014 at 7:00pm — No Comments

141210 WOD

Wednesday, December 10, 2014
BBG: Strict Press
5/3/1+ @ 75/85/95%
5x5 …
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Added by Nick Bloch on December 9, 2014 at 7:00pm — No Comments

141209 WOD

Tuesday, December 09, 2014
BBG: 15 mins work to max for the day
hang power clean + hang clean + push jerk…
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Added by Nick Bloch on December 8, 2014 at 7:00pm — No Comments

141208 WOD

Back Squat:
5/3/1+ 75/85/95%
5x5 65/70/75/80/85%

Conditioning: 10 min cap
500m row
55 wall balls 20/14#
25 burpee box overs c-30/24 Rx-24/20"

Extra: hollow/arch holds

Added by Nick Bloch on December 7, 2014 at 12:52pm — No Comments

141205 WOD

Friday, December 05, 2014
BBG: deadlift 
3/3/3+ @ 70/80/90%
5x5 @ 60/65/70/75/80%…
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Added by Nick Bloch on December 4, 2014 at 12:30pm — No Comments

141204 WOD

Thursday, December 04, 2014
BBG: 1a) ring dips - 4x8, weighted if possible
1b) bb inverted rows - 4x8, 2 second pause at top…
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Added by Nick Bloch on December 3, 2014 at 7:00pm — No Comments

141203 WOD

Wednesday, December 03, 2014
BBG: Strict Press
3/3/3+ @ 70/80/90%
5x5 @…
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Added by Nick Bloch on December 2, 2014 at 7:00pm — No Comments

141202 WOD

Tuesday, December 02, 2014
BBG: 9 mins every :45 complete..
1 power snatch + 1 hang power snatch
(try…
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Added by Nick Bloch on December 1, 2014 at 7:00pm — No Comments

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