Re: Mac's getting filthy jacked!
 

[B]03-30-12[/B]



[B]Snatch From Blocks (just below knee):[/B] 3X2 @ [B]140lbs[/B], 2X2 @ [B]150lbs[/B] – rest 75 sec.

[B]Clean From Blocks (just below knee):[/B] 3X2 @ [B]175lbs[/B], 2X2 @ [B]190lbs[/B] – rest 75 sec.

[B]4X2 Heaving Snatch Balance[/B] – heavier than last week [B]175, 185, 190, 195[/B] rest 75 sec. DEMO

[B]1X20 Back Squat[/B] - [B]250lbs[/B]

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

[B]2:45, 4:37, 5:43 (Gassed from the back squat)[/B]

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

[B]Used the as a cool down since I was just completely wiped out, just did the cleans and the ring dips and bounced out since I had to get to class.[/B]

Re: Mac's getting filthy jacked!
 

[B]04-02-12[/B]

1) 5X1 Snatch @ 80-90% – rest 90 sec.
[B]150, 150, 160, 160, 160[/B]

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
[B]235[/B]

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
[B]250[/B]

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength

1a) 7X3 Weighted STRICT Pullups @ 70%
[B]45, 35, 30, 30, 30, 30, 30 [/B]

1b) 7X3 Bench Press @ 70%
[B]195[/B]

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Skill

10 minutes practice on Muscle-Ups to Ring HSPU.
[B]Just hit a bunch of muscle ups for he most part, didn't have to time to give this the effort it deserved, this will probably be a common theme since I'm always rushing to class...[/B]


Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.

Midline

4 minute AMRAP of:

L-Sit Hold (on paralettes)

For total seconds.
[B]~1:45[/B]

Re: Mac's getting filthy jacked!
 

[B]04-03-12[/B]

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
[B]130, 140, 150, 155, 160, 165 (All of these felt awesome)[/B]

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
[B]165, 175, 185, 190, 195, 200 (These felt great too, probably too easy to be honest)[/B]

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205# (Subbed 275)
30 T2B
20 DB Push Press 50/35# (53lb Kbs)
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB) (Unweighted)
20 Burpee Box Jumps 30/26″

[B]21:53 (This wasn't really so hard, probably could have accomplished this RX if I was willing to take the extra time. Felt like I did a lot of resting anyhow which is probably why it wasn't so bad, but I'm sure I'll get better when my metabolic capacity returns)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-04-12[/B]

BB Gymnastics

1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
[B]185, 190, 190, 195, 200[/B]

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.
[B]285, 285, 285, 305[/B]

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
[B]205 (A little too light but my lower back was feeling fried)[/B]

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Conditioning

5 rounds for total working time of:

Run(sprint) 400m
15 C2B Pullups

*Rest 2 minutes.
[B]2:53, 3:09, 3:58, 4:20, 3:56 (Obviously I run to slow, first two set unbroken)[/B]

Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.

Strength

1a) 3X15 GH Raise – rest 45 sec.
[B]Skipped[/B]

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
[B]Skipped (It was late and I wanted to get out of the gym, I plan to go in tomorrow and make these up)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-06-12[/B]

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
[B]140, 150, 160[/B]

2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
[B]175, 190, 200[/B]

3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec.
[B]185, 195, 205, 225(PR)[/B]

Strength

1X20 Back Squat
[B]16 Reps @ 265[/B]

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Re: Mac's getting filthy jacked!
 

[B]04-10-12[/B]

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.
[B]135[/B]

2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
[B]165[/B]

3) Clean Pull: 3X2 @ 90% — rest 60 sec.
[B]215[/B]

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

[B]10:18[/B]

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K

[B]37:53 (Including Elizabeth and 2 minute rest)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-11-12[/B]

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.
[B]150[/B]

2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
[B]190[/B]

3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
[B]165[/B]

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

[B]34:50 - 12:00 = 22:50 of work (Felt like crap, didn't wear the vest and moved through it at a leisurely pace)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-13-12[/B]

Run 800m
30 Muscle-Ups
Run 800m

For time.

[B]20:53[/B]

Re: Mac's getting filthy jacked!
 

[B]04-14-12[/B]

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.
Took a lot more attempts than I was supposed to [B]PR'd at 195[/B] within 5 attempts but went overboard on the attempts shooting for 200. 200 is a very doable weight, I was just way to anxious and tired.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.
Shot right up to 240 and hit the clean twice but missed the jerk both times. So as it stands, my clean is 240, jerk is 235, but clean and jerk is 227....wtf!?

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat
[B]16 Reps @ 265[/B]


Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Re: Mac's getting filthy jacked!
 

[B]04-17-12[/B]

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
[B]155[/B]
(Messed this up, did a hang squat clean and a split jerk instead...whoops. Whatever that's tailored more to my weaknesses anyhow)


Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
[B]PR at 335[/B]

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
[B]7, 6, 5[/B]

Conditioning

3 rounds for time of:

100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

[B]18:00[/B]