Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 5.2.15 — April 26, 2015

Saturday 5.2.15

A.  Clean pull + Power Clean + Jerk; 2+1+1 on the 3 minutes x 12 minutes..anything more then the bar counts.. nothing over 80%
B.  Halting snatch grip DL @ knee @ 80% x3 x 5 sets.. work on getting knees back and hamstrings loaded
C.  12 minute EmOM
strict HSPU x 2-3 good reps.. full rang x 3 minutes
kipping HSPU x 3 reps x 3 minutes
deficit EROM HSPU off box x 1 good rep x 3 minutes
ring support hold x 7-10 sec. x 3 minutes
+
1200m run @ 80%
rest 3 minutes
x3
skipped run b/c of 5k race on sunday….time: 29:35…not great time, but it was hilly and hot.  Will get this number down next month.
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Friday 5.1.15 —

Friday 5.1.15

Warm up:
foam roll, quads, back, traps
banded shoulder prep
wrist stretches
hollow hold, 45 sec – 1:00 x 2
hs wall facing 30 sec x 2
PT exercises
hip pigeon with bands
ankle mobility
squat prep
A.  High hang power snatch + OHS; 5+3 x 3 sets then 3+1 x5 sets
B.  BS; 70-80% for 30 total reps in 4-5 sets
C.1  strict pull up(CTB) 1.1.1.1 x 3
C.2  kip swing on rings x 10 x 3
+
35 wall balls, 14# to 10 ft.
15 t2B
-rest 1 minute-
35 thrusters, 45#
15 burpee box jumps, 20″
-rest 3 minutes-
(2 rounds of the entire complex)
Thursday 4.30.15 —
Wednesday 4.29.15 —

Wednesday 4.29.15

A.  Snatch squat press x 2×5 sets.. elevate heels even more if you need to
15 lb plates with 15 lb x 2, 10 lb plates with 15, 25, 25 lbs.
B.  Front squat + Jerk; 2+2 on the 2 minutes x 12 minutes.. work on adjusting to open hand jerk position
85, 105, 95, 95, 95, 105
+
gymnastics work
-Theraband Shoulder Seq.
-DIP BAND STRETCH (20 sec x 3 rounds)  (band over bar over head, on knees in bottom of dip position, push bands down to straighten arms and push out to support)J
-Scap Pull Ups (10 reps x 2 rounds)
-STRICT MU (2 reps x 3 rounds)  4 singles assisted
-2 min rest between rounds.
-use spotter as needed
PB CHICKEN WINGS (15 reps x 3 rounds)
-KIPPING MU (2 reps x 3 rounds)  no time for these
-2 min rest between rounds
HS HOLD
-STOMACH TO WALL HOLD (1 min x 3 rounds)  20 sec x 3 with hollow body!!!!  🙂  so hard!
-this is not going to be easy. Take your time between
rounds. Make sure you are fresh.
-get hands as close to the wall as possible to work on
your position. It is as much about position as it is about
strength.
Tuesday 4.28.15 —
Sunday 4.26.15 —

Sunday 4.26.15

Masters regional weekend

wod 1:  5 min amrap

5 mu

10 cleans at 105

This did not go well….mu were a mess today.  Got a 3!  oye

wod 2:  max snatch

115….dropped 120 on my head

wod 3:  21, 15, 9

155 dl

box jump

HSPU

14:22

wod 4: double jackie

1000m row

50 thrusters 45

30 ctb

2 rounds

26:08

Thursday 4.23.15 — April 20, 2015
Wednesday 4.22.15 —

Wednesday 4.22.15

A. Clean pull + Power Clean + Jerk (off low blocks) – 1+1+1 – every 3 minutes for 12-15 minutes
B. BN snatch grip push press x 5×3 sets
C. Clean RDL x3x3
accessory work
rope climb work with feet
static handstand holds
conditioning:
20 minutes on the aB
30 sec. @ 80%
30 sec. @ 50%
Tuesday 4.21.15 —
Monday 4.20.15 —