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Will’s WOD Log
 
Will Sockolov
Posted: 06 February 2012 09:14 PM   [ Ignore ]   [ # 1 ]
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2/6
5x1 Snatch 80-90% (160#)
4x2 Snatch pull (205#)
5x1 Pause Backsquat (235#)

The rest payed off. Felt great during and after this session. Mobilized for about 15 min after. In the evening alternating ice bath and hot water per Ty's suggestion. Looking forward to tomorrow's session!

2/2-2/5
unplanned rest
dealing with an ankle injury and the burpee backhandspring WOD last Wednesday still had me pretty shot. Shut it down for a few days. Ankle feels slightly better, but not great.

2/1
Noon @ AcroSports with Tonya and Ty
gymnastics like a beast
landed my first 30 or so backhadsprings

3pm
Lifting session
started warming up and realized I was thrashed from gymnastics, shut it down
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 31 January 2012 02:08 PM   [ Ignore ]   [ # 2 ]
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1/31
Power clean + power jerk -
75% x 3 sets 160#
80% x 2 sets 172#
Power snatch + snatch -
70% (of snatch) x 1+1 x 2 x130#
75% x 1+1 x 2 x140#
80% x 1+1 x 1 x150#


1/30
Had a long day Sunday judging at the NorCal 40's felt pretty low energy for this workout:
Snatch - 5 x 2 (~75-85%)
150#
Snatch pull - 4 x 3
195#
Pause back squat - 5 x 2
195#
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 29 January 2012 09:54 PM   [ Ignore ]   [ # 3 ]
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1/29 Rest

1/28
Snatch -
60% (110#)x3,
70% (130)x2,
75% (140)x2,
80% (150)x2,
85% (160) x 1 x 3

Clean & Jerk -
60% (130)x3,
70% (150)x2,
75% (160)x2,
80% (172)x2,
85% (182) x 1 x 3

Front squat - heavy single
90% (215#) x 1 x 2

1/27 rest

1/26
Hang snatch (below knee) - 75% (140#) x 2 x 5
Hang clean (below knee) - 75% (180#) x 2 x 5
Heaving snatch balance - 4 x 3 - forget the number, fuck
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 25 January 2012 08:32 PM   [ Ignore ]   [ # 4 ]
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1/25
noon gymnastics for 1 hour

930 am lifting session
Clean & Jerk - 5 x 3 (~70-80%)
150#
Clean pull - 4 x 4
200#
Front squat - 4 x 2
155#
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 24 January 2012 02:39 PM   [ Ignore ]   [ # 5 ]
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1/24
Warmup
Reverse hyper
Glute activation
Ankle mob
Russian baby maker
Spiderman lunge


Power snatch + snatch
65% (of snatch) x 1+1 x 2,
120#
70% x 1+1 x 2
130#
75% x 1+1 x 2
140#

Power clean + power jerk - 75% x 5 sets
150#

Metcon
3 rounds
400m row
10 behind the neck push press (95#)

Time: 7:40
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 23 January 2012 09:31 PM   [ Ignore ]   [ # 6 ]
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1/23
yoga @ LaLanne
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 23 January 2012 05:38 PM   [ Ignore ]   [ # 7 ]
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1/23
First day of a 4-week Olympic lifting cycle. Registered for the meet Feb 19!

5x3 Snatch
70-80% (working off of 187#)
145#

4x4
clean pulls (fucked up, was supposed to be snatch pulls)
195#

4x3
pause backsquat (hold bottom position for 3 seconds, ascend with speed)
185#

1/21-1/22
Olympic Lifting Seminar at Catalyst Athletics
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 18 January 2012 02:42 PM   [ Ignore ]   [ # 8 ]
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1/18
@ LaLanne

LF warmup

Strength
12x2 PP every 2 min
kept the weight manageable at 145#

WOD
"Betty"
5 rounds
12 PP (scaled at 95#)
20 BJ 24"

time: 9:05

new game plan: one month women's rx, build up lung capacity, make sure movements are efficient, proceed from there.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 16 January 2012 09:53 PM   [ Ignore ]   [ # 9 ]
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1/16
@ LaLanne

my first ever yoga class.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 15 January 2012 01:33 PM   [ Ignore ]   [ # 10 ]
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1/15/12

@ LaLanne

mobility

OHS
3x3
kept it light (though it felt heavy)
135
135
145

Clean shrug
185
225
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 12 January 2012 02:45 PM   [ Ignore ]   [ # 11 ]
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1/12/12 @ SFCF w/ Angel

pre class MOB, lots of it

Strength
12x2 concentric squat (bar hangs in ring straps, start under load below parallel)- worked at 185#
5 KB clean and press between each set (mixed between 16 and 20 kg KB's various sets)

3 sets max reps deadhang pullups followed by max reps parallel bar dips (strict)
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 10 January 2012 09:50 PM   [ Ignore ]   [ # 12 ]
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1/10/12

warmup
Baseline
time: 4:35

strength
7x2 bench press
worked at 155#

WOD
Lynette
21-18-15-12-9-6-3
bench press (scaled at 95#)
pullup

13:12
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 25 December 2011 01:13 PM   [ Ignore ]   [ # 13 ]
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12/25

100 DU
(unbroken)
51 seconds PR It's a Christmas Miracle!

Mobility
couch stretch (4min/side)
ankle mob (2min/side)

Tumbling
handstand forward rolls
forward rolls to tuck up handstand
roll to stradle handstand

For quality
10 rounds
5 deadhang alternating chin and pullup
5 GHD situps
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 21 December 2011 09:14 PM   [ Ignore ]   [ # 14 ]
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12/21
90 min gymnastics training

12/19
JT
21-15-9
HSPU
ring dip
pushup

22:12
*kipping HSPU
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 15 December 2011 09:03 PM   [ Ignore ]   [ # 15 ]
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30 minutes mobility

couch
ankles
internal rotation
foam roll
squat test
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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