OLY Bias Log

[Scott Pugh]

So squats 12x2 focus on speed and explosiveness. @225

Then 100 box jumps for time 24 inches 6:37

The 12.2 WOD is terrible, people will hurt themselves with that one.

[Todd Angel]

21.2...simple and nasty! Again, I like this one too

So...I gues this is the last WOD from the straight OLY bias programming. Just finished week 5, next week is a deloade week in preparation for a meet. Since I don't have a meet, I am going to stay with the OLY work in the form of some "Outlaw" style programing, I really like thier stuff! For this AM did
Clean and Jerk 2x185, 2x195, 2x205, and then 3 singles @210
clean pulls 3 sets of 2@220
Back squats 3 sets of 2@315

As for the Masters Oly program, It was awesome! Body stayed real fresh during,I didn't miss a lift during the whole time and my pre-program 95% felt light. With that, I even managed to put on some size but feel like I lost my "ABZ" as Rip would say, so in prep for spring/summer I'm going to increase my volume a la more CF style WODs...What ya think Scott?

[Todd Angel]

This morning was the first day of more Crossfit style of programming...
1. 5 reps to work up to a heavy power snatch (no misses), rest as needed. 180#
2. 3x3 touch and go power snatch 85% of above (155). Rest exactly 1:00
3. 5x2 snatch balance 100% of #1 (180). Rest exactly 1:00
4. 4x2 front squats 100% of clean (265). Rest 1:00
Conditioning
3 rounds for time
10 handstand push ups
20 GHD situps
100 double unders subbed lateral jumps over squat cage support bar
8:08

[Todd Angel]

This morning...
1. take 5 reps to work up to a heavy power snatch. No misses! Rest as needed. (235#)
2. 3x3 touch and go power cleans with 85% of #1. Rest 1 minute between sets. (200#)
3. 5x2 clean pulls @ 120% of #1. Rest 1 minute in between sets. (280#)

Conditioning:
AMRAP 12
25 wallball 20/14
100M sprint
25 HR pushups
100M sprint
3 rounds +2 wallballs

Midline
*AMRAP 10
Strict toes to bar
* Did not get to this AM, will have to do it tonight.

[Todd Angel]

last night, did 65 strict toes to bar in 10 minutes in a set of 10 and then 5 for the rest...

This morning:
1. Take 5 reps to find a very heavy push jerk (250). Rest as needed.
2. 3x3 unbroken push jerks at 85% of above (215). Rest 2:00 between sets.
3. 3x5 back squats at 60% deload (245). Rest 1:00 between sets.

Conditioning:
4 rounds for time
5 muscle ups
10 box jumps 30"
20 DB push press 45#
16:23

[Todd Angel]

Today was active recovery/rest day. Worked on mobility and helped one of our guys film/complete his open WOD 12.3.

Scott? Do you still train?

[Anders Alkaersig]

hey todd...

do follow a specific program for your o-lifts?

[Todd Angel]

Hey Anders..

Yeah I did and do. from the beginning of the log until March 2nd I was following the "Sample Masters Oly Program" from Catalyst Athletics. Currently, I am following workouts from "the Outlaw way". It is a good fit for me because he programs a lot of effective Oly improvement stuff coupled with skill biased CrossFit as well. I think his programming is awesome (intelligent and performance based)!

[Todd Angel]

This morning...whew! It was tough, but good!
1. 7 x1 halting snatch deadlift (5 second pause) + hang snatch @ 70% (145#). Rest 1:00
2. 5 x 2 snatch balance @ 80% (165#). Rest 1:00
3. 5x5 flat footed snatch pulls @ 105%. Rest 1:00

Conditioning

AMRAP 12
10 burpee box overs
20 push press 25#
30 Overhead Squats 65#

3 rounds + 12 reps...

[Todd Angel]

Edit to above post, conditioning had 25# dumb bells

Today:
7x1 halting clean deadlifts+hang clean @70% (175). 1 minute rest.
7x1 front squat (3 second hold) + jerk @ 80% (205). 1 min rest.
3x3 jerk dip squats @ 115% (325). 1 minute rest between.
3x10 wall ball GHD situps. 1 minute rest.

Conditioning
21-15-9 deadlift 315
400 m run
13:41