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Tag Archives: Push-Press

*** transition week 1 of 2 (also finals week) ***
3/17/14
A- untimed
– accumulate 2 min in L-sit or planche
– accumulate 5 min in various HS support positions
– shoulder mobility / strength

B- 6x (@ 2 min)
clean & jerk x 1.1 (205#)

C- Squat (rest/ need)
3 – 265 (75%)
3 – 280 (80%)
2 – 295 (85%)
1 – 315 (90%)
1 – 335 (95%)

D- 2x
row 500 m = 1:52 (drag at 8,6)
rest 3 min

3/19/14
A- accumulate
– 2 min plank
– 1000 m row
– 5 min various HS holds

B- F.squat (@ 2 min)
5 – 170
4 – 200
3 – 225
2 – 255
5 – 225 (only did 3, knee felt off)

C- snatch x full + hang
= 135#, 155 x 2, 165 x 3
Drop snatch
(135#x2)x 3

D- light work on bike

3/20/14
A- 4 rounds for times
– 5 MU
– 10 burpee BJ overs 26″
– 75 2x unders
* rest 3 min
= 2:17, 1:37, 1:50, 2:10

B- light thruster work

3/21/14
A- Open: 14.4
= 188 reps

B- jerk balance
155# x 3,3,3,3

3/22/14
row 500 m
25 burpees
200 m farmer carry (35# / each arm)
200 m walk w/ OH hold (35# / each arm)
25 box jumps (24″)
row 500 m
25 KB swings (53#)
row 500 m
= 17:02

*** transition week 2 of 2 ***
3/24/14
A- Squat (@ 2-3 min)
5 – 265
3 – 280
1 – 300
5 – 280
3 – 300
1 – 315

B- Snatch Grip Push Press (@ 2 min)
= 155# x 5,5,5,5,3

3/27/14
4-5 hour hike

3/29/14
15 min build to heavy snatch
= 190 (ties PR). 195-F (got it overhead and failed backwards)

15 min work on C&J
ended w/ 205# x 1 OTM for 6-8 min

3/30/14
1.5 hour stand up paddleboarding

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
– 45 sec max reps ground to OH (185#)
– rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
– Odd: 15 wall ball (16# to 12 ft target)
– Even: 10 C2B

1/14/14
A- 3x (untimed)
– 10-12 kipping HSPU (focus on form, no wasted motion)
– L-sit / planche hold (accumulate 45-60 sec)
– 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
– row 100m
– 4 push press (115#)
– 8 burpees over bar
– 4 push press
– 4 bar MU
– rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
– 10 candlestick roll ups
– 10 box step-off jumps
– 15-20 sit ups
– 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
– 6 thrusters (115#)
– 6 box jump overs
– 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
– Row 1000 m
– 25 shoulder to OH (115#) = 5:12
rest 4 min
– row 500 m
– 20 shoulder to OH (135#) = 3:42

1/18/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
– 10 min elliptical / recovery
– mobility work

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

7/15/13
A- 3x / untimed
– 10-15 T2B (unbroken)
– 40 2x unders (unbroken)
– 10 candlestick rollups

B- 3x Jerk Balance
Rest as needed
= 135# x 3; 155 x 3, 3
– more focus on technique than weight

C- 6x @ 2-3 min
push press + push jerk + split jerk
= 155#, 175, 175, 175, 185, 185

D- 4 rounds for max reps
– 45 sec – strict pullups
– rest 15 sec
– 45 sec – push press (95#)
– rest 15 sec
– 45 sec – push ups
– rest 75 sec
= 74, 63, 53, 47 (pullups / pushups weak towards end)

7/16/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 6x @2:30
snatch grip halting DL (@60X1) + high hang snatch + power snatch
= 135#, 135, 155, 155, 155, 135
* focused on technique, not weight

C- Squat
5 – 235
3 – 275
** didn’t have time to finish squat sequence. Had to run back to work
–Evening: mobility on legs/hips

7/17/13
A- F Squat x 1 (rest as needed)
= 225#, 245, 265, 285

B- Clean & Jerk x 1.1.1
(Rest as needed)
= 155#, 175, 185, 185

C- 3x Clean pulls x 1.1
= 265# (all 3)

D- 3 rounds for times
– 6 power clean (185#)
– 12 box jumps (24″)
– 20 KBS (40kg)
– 50 2x unders
– rest 3 min
= 3:11, 3:02, 3:28

7/18/13
paddle boarding and mobility

7/19/13
A- snatch x 1 – 11 min OTM
95# – 165#
B- C&J x 1 10 min OTM
to 195#
—cut workout short as my wrists, shoulders were painful

7/20/13
rest / recovery

7/22/13
A- F. Squat (5×1)
= 225#, 245, 265 x 3

B- Squat @ 3 min
5- 235
3- 275
1- 315
2 x 5 sets – 315

C- 4 rounds for time
run 400 m
3 squat snatch (135#)
15 pullups = 11:43

7/23/13
A- 3x/untimed
HS walk ~ 5-10m
MU x 3
Hang to Inverted on Rings x 4 reps

B- Jerk (w/ 1 sec hold at bottom to check footwork)
*Set 1 – 3 reps @ 60% (135#)
*Set 2 – 2 reps @ 70% (160)
*Set 3 – 2 reps @ 80% (185)
*Sets 4-8 – 1 rep @ 90+% (205, 215, 225, 225)
Rest as needed

C- 3x (rest / need)
Push Press x 2-3 reps
= 185 x 2, 3, 3

D- work on ring dips

7/24/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 8x Clean x 1.1 @ 2 min
= 135#, 155, 175, 185, 195, 205, 215, 225

C- DL x 3-4 (tempo @ 4011)
= 275# x 3 sets

D- for time
100 double unders
50 thrusters (45#)
40 C2B
20 Burpees
20 KB snatches (35#) = 8:11

7/26/13
A- 12 min OTM
Snatch x 1
= 95#, 95, 115, 135, 135, 145, 155, 165, 165, 175, 175-F, 135

B- 12 min OTM (minus 1)
C&J x 1
= 135# x 2, 155 x 2, 175 x 2, 185, 195, 205 x 3

7/27-28/13
move and clean

6/17/13
A- Squat:
– 5 x 175#
– 4 x 225
– 3 x 275
– 2 x 295
1 x 315, 335, 365 (PR + 30)

B- weighted PU
=> 75#

C- max reps squat @85% (315#) = 3

D- 1 min pullups =~ 50
rest 2 min
1 min strict HSPU = 22
rest 2 min
1 min kipping HSPU = 8
rest 2 min
1 min dips = 41

6/18/13
A- 3min – max reps 2x under
= 300 (150 unbroken, then sets of 20-25)
B- work to 1RM on bench = 245#
C- 8x row (for meters) 30 sec, rest 2:30
= all b/w 140-145m
* was on a crappy rower at work–didn’t feel like the resistance was right… was aiming for 165-170m all rounds

6/19/13
A- L-Sit x Max = 0:13
Rest exactly 60 seconds
L-Sit x Max = 0:12
Rest exactly 60 seconds
60 seconds of Toes to Bar = 27

B- 2x
60 seconds of Muscle-Ups
Rest exactly 60 seconds = 8/0 (mental)

C- For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell = DNF… gonna redo

6/24/13
A- 5x (or fewer)
Front Squat x 1 rep
Rest as needed
= 225#, 245, 265, 285, NA

B- 6x Power Snatch from Mid-Thigh x 6 reps
(continuous reps); Rest as needed
= 95#, 105, 115, 125, 125, 125 (5 reps)

C- Squat
– 5 – 65-70% (235#)
– 3 – 75-80% (275#)
– 1 – 85-90% (315#)
Rest 2-3 minutes between sets.

D. Squat @ 2 min (for 10 min)
275# x 5 reps
= 5, 5, 3 — dead legs, DNF last 2 sets

6/25/13
A- 3x / untimed
– MU 4-6
– Nose to wall HS hold (45-60 sec)
– Strict T2B (@2110) x 8

B- Jerk (rest / needed)
3 – 135#
2 – 160
2 – 180
1 – 200, 215, 215, 215

C- 3 x push press – 4-5 reps
= 175#, 185, 185 (last set reps were poor form)

D- Dips x max (3 sets)
= 25, 20, ~12

6/26/13
A – Front Squat (rest 2-3 min)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 265

B- 5x (Hang Clean + Clean)
– Rest as needed
= 185#, 205, 215, 215, 215

C- 3x (Clean Pulls x 1.1.1)
– Rest as needed
= 235# x 3

D- 3 rounds / time
– 15 LH KBS (35#)
– 15 RH KBS (35#)
– 20 Chest-to-Bar Pull-Ups = 5:58

6/28/13
A- 10 min OTM
hang snatch x 1 (working on form)
115# x 3
135# x 3
155# x 4

B- 10 min OTM
clean and jerk x 1 (working on form)
140# x 3
165# x 3
190# x 4

C- Squat @ 3 min
5 – 235
3 – 275
1 – 315

5/13/13
A- 3 rnds, untimed
– 10 pistols (alternating legs)
– 6 candlestick roll ups
– 50 2x unders

B- Snatch x 2 (10 sets on ~2 min)
= 135#, 135, 155, 155, 165 x6

C- Squat:
4 – 235# (~70%)
3 – 265 (~80%)
2 – 300 (~90%)
1 – 315 (~94%)
2 – 275
* resting as needed b/w sets

5/14/13
A- 2 rnds / untimed
– 20 mountain climbers
– 5 HSPU
– 45 sec plank

B- 10-12 min work to heavy push-press x 5
= 95#, 135, 155, 175, 185, 185

C- 3 rnds for times (no watch though)
– row 250 m
– 5 push press (135#)
– 10 burpees over bar

** Note: felt pretty crappy today so took it pretty light.

5/15/13
interval runs w/ dog
70 ish pullups for time

5/17/13
A- 20 min, work on snatch:
– 5 x 3 muscle snatch (95#) ~OTM
– then work to sets of 165# x 2 on ~90 sec

B- 20 min, work on Clean
– 5 x 3 muscle clean (135#) OTM
– then work to sets of 205# x 2 on ~90 sec

4/22/13
A- 2 rnds / untimed
– 10 T2B
– 30 2x under
– 2 TGU (53#) / arm

B- 6 rnds
– 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
– snatch grip push press x 4 (= 135#, 155, 165, 165)
– rest 1-2 min
– weighted pullups x max (25#); (= 6,5,6,6)
– rest ~30 sec
– plank 45 sec
– rest 1 min

B- 2x
– HSPU x max (13,11)
– rest 3 min b/w

C- 10 min amrap
– 5 strict pullups
– 20 HR pushups
– 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
– 10 over box jumps
– 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
– 2 DL (275#)
– 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
– on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min

4/15/13
A- 15 min work to heavy push-press 3RM
up to #215

B- “MOFO”
– strict pullups (x5)
– strict press (x 5, @115#)

C- Squat, 2min b/w sets:
5 x 80% (250#)
1 x 85% (265)
3 x 80% (250)
3 x 80% (250)
3 x 85% (265)
2 x 90% (280)
5 x 75% (235) x 3 sets

4/16/13
A- 15 min, work on jerk
= up to 175# x 3 (multiple sets)

C- 3 rnds on 2 min
weighted pullup x 3 (=25#, 35, 35)

D- 12 min AMRAP
– 5 man makers (40#)
– 10 C2B pullups
– 15 KB snatch (35#) = 4 rounds

4/17/13
A – 2 rnds, untimed
12 dips
30 sec planche-hold
50 2x under

B- power clean @ 70@ (155#)
3 x 2.2.2.2 (rest ~3 min b/w)

C – clean pull @ 110% (245#)
3 x 1.1.1.1 (rest ~3 min b/w)

D – 30 burpees / 30 T2B

4/18/13
rest

4/19/13
A- 2 rnds- double unders, planche-hold, HSPU
B- 20 min work on snatch technique
C- 20 min OTM:
– Odd: 3x power snatch -115#
– Even: 30 sec row (total= 107 cal)
D- Bench: (based on 1RM of 250# -guess)
– on 2min
5 x 150#
3 x 185
1 x 210
3 x 195
3 x 210
2 x 225
7 x 135

2/18/13
OHS 5×2 (135#, 155, 155, 175, 175)
WOD: 15-12-…-3
– power snatch (95#)
– lateral facing barbell burpees
= 7:44

2/19/13
push-press 7 x 3
135#, 155, 165 x 5

2/20/13
5 mi run

2/21/13
rest / mobility

2/22/13
7 x 4 power clean (on the minute)
-135# x 3, 155# x 4
rest 1 min
7 x 2 power snatch (on the minute)
– 135# x 7

2/23/13
10-9-…-2-1 Front squat (165#) bar cannot be racked
10-20-…-90-100 double unders
=~ 24 min

10/11/10
5 rounds:
5 DL (275#)
10 wallball
15 box jumps = 10:02
… ab work

10/12/10
death by press (105#) = 8 rounds, 5 reps
rest 1 min
row 500m (~2:03)
rest 1 min
Death by Toe-to-bar-x2 =~ 8 rounds
rest 1 min
row 500m (~2:11) – easy rowing

10/13/10
am-yoga (should have scaled the DL’s# on Monday… what i get for being a slacker the past month)
(PM) work to 1RM on following complex:
-hang cleans = 195# (fail at 205#)
-Push Press = 225# (fail at 235#)
-Snatch Balance = 155# (could have done more, but first time doing snatch balance)
Snatch: 5×5 (95#)

10/14/10
100 OHS (65#) = 6 min

10/15/10
3 rounds, 1 min rest b/w rounds:
15 hang cleans (135#)
15 burpees = 1:04, 1:27, 1:32

10/16/10
technique work-clean
150 double unders (~3-4 min)