James McCoy – 253# Triple Hang Snatch:
WOD 130911:
BBG
Compare 1-3 to 130807.
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).
4a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.
Conditioning
For time:
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders
No straps like a boss….
sorry to disapoint you, but in the end he throw his straps 😀
100 Row for calories = 100 strokes for calories ?
Thanks
Unless your erg is from the stone age, you should be about to set the monitor to make it display calories instead of distance.
*be able to
C2 PM2 🙁
Some times rudy write: Row 20cals, and i know i have to row 20 cals but this time he writed
100 Row (for) calories, so I think I have to “find” how many cals i cal “burn” in 100 strokes.
So you did not anwer my question
I’ve never seen an erg that counts the strokes you take but I’ve seen plenty that count the number of calories burned.
Erase that. Ergs do take your stroke rating. Do whatever makes you happy.
i’ve never seen an jump rope that counts double unders, you have to count to 100.
You can count 100 strokes too and then check how many cals you got.
I just want to know if its: row 100 cals or count 100 strokes and check how many cals I got.
Row 100 calories. Jesus Christ.
Metric calories or Imperial?
My thought exactly, ha ha.
1. 225
2. Wrist/Elbow – skipped.
3. 305
4.a. 335
4.b. 95-115
Cond
15:07, subbed 100kbs at 24kg. No C2 here in Manila.
I hope my 100 swings were equal to 100 strokes. But then not sure if I’d have burned 100 calories. Does anyone know if it’s 1:1!?!?
SDHP for row correct?
BBG: 3 Pos Snatch 105, 3 Pos clean 155.
4a) 205, 4b) 105
Condition: 25: 21…I wish I could do 1 stroke of rowing for 1 calorie.
Jacked foot up yesterday on box jumps. Can’t support a lot of weight.
Focused on pressing movements.
BBG:
1. 195#
2. 235#
3. 250#
4a. 265#
4b. 95# 110# 115# 125#
Conditioning:
15:55
1. 220
2. 285
3. 285
4a. 315
4b. 125
C. 17.14
#TheOutlawWayAfghanistan
BBG
1) 3 Position Power Snatch (175#)
2) 3 Position Power Clean (265#)
3) Jerk Triple (rack) (275#)
4a) 4X3 Tempo Clean Pull: (265#)
4b) 4X6 BN Snatch Grip Strict Press (95#)
Conditioning: 22:31 Rx
Googled Klokov press, apparently there are some people not too fond of CF (see comments): http://www.youtube.com/watch?v=RLPxwuGUZBY
1) 145
2) 205
3) 185
4)
A: 235
B: 95/105/115/95
COND) 12:48
1.) snatch 180# (+4)
2.) Clean 236# (+4)
3.) Jerk triple 275# (+4)
4a) 320
4b) 95, 105, 120, 120
cnd
no time, maybe later
1) 135# Failed @145#
2) 175# Ran out of time
3) 185#
4a) 265#
4b) 95#
Cond – 31:30 Rx
1) 90kg, got it from the floor at 95kg, but i loose my back pos. in the second lift, same with the clean.
2) 120kg
3) 120kg, colarbone is really sore, so didn’t go heavier because of pain.
4a) 150kg
4b) 50, 55, 57.5, 60kg (5reps)
1. 100
2. 135, 145 (missed from the hang X2 but got it on the third by dropping to the floor to get a better grip)
3. 165
4a. 165
4b. 65×2, 75, 85
C. 25:40
#TheOutlawWayAfghanistan
snatches 170 +15 from 130807
cleans 225 +15
jerks 205 +5
clean pulls 245
klokov press 105-125
con-24:50
upper body feels destroyed. reminds me of the days when i used to come into the gym to do chest and tri’s
m/35/5’8″/180
BBG
1) 175 +10
2) 235 +10
3) 245 (255 2+Fail)
4a) 255-255-265-275
4b) BN Snt PP 135-165-185-195
Cond:
22:03 (took me 7 minutes to finish HSPUs!)
BBG:
1) 140-160 (2+f)
2) DND
3) DND. Did heavy jerk doubles yesterday.
4a) 205
4b) 105
Conditioning: 19:58 with scaling on HSPU and DUs
1) 95kg
2) 125kg
3) 135kg
4a) 150kg
4b) 60kg
In Africa we use KG’s 😉
Conditioning : 14:48 RX (row sucked and took to long)
BBG/Strength
– turns out my foot is broken. Going to rest it.
– 1RM Bench Press 240 +5 PR
Conditioning
16:56 (no DUs)
8:38 HSPU ~4:10 row ~4:00 dips
1) 105kg 5kg up from last
2) 125kg 5kg up from last
3) 140kg
4a) 130/135/140/140kg
4b) 50/60/65/65kg
Cond) 17:50 what a joke! HSPU can eat a dick. Had to focus on pushing up hard with my right arm as I’ve got less strength & size compared to the left.
Anyone got any legit sources on HSPU efficiency? I feel they are the one thing really lacking.
BBG:
1.) 195 ~ 81% +5
2.) 225 ~ 81% +5, 235 ~ f @ knee
3.) 225 ~ 81% (-10)
4a.) 250, 260, 270, 280
4b.) 95, 115, 115, 115x5f
Conditioning:
19:18 Rx
39M/197#
BBG
1) 135#
2) 175#
3) 185#
4a) dnd
4b) dnd
cond: 33:24, HSPU were my nemesis
M/17/160#
BBG:
1) 155#
2) 205#
3) 195#
4a) 235#
4b) 95#
Conditioning: 18:48 Rx’d
1) 185 ( 2nd rep was below parallel but I completed all 3 postitions)
2) 250
3) 225 (big jump on this from last time)
4a) 285
4b) 85×2, 105×2
cond: 27:04
Had to scale hspu at rep 26 to one abmat, then two abmats at rep 43
1) 135
2) 165
3)170
4a) skipped
4b) 65
Cond: 22:18
Looking forward to the Green Bay camp this weekend!
Bbg: 1) 160 – up 5
2) 210 – down 10
3) 240 – up 5
4a) 255
4b) 125
Conditioning: 20:00 even – HSPU were deadly
BBG
1). 180
2). 220
3). 240
4a. 260
B 115-125
Conditioning
13:20 RX
BBG
1) 255 (+5)
2) 315 (+10)
3) 315
4a) 350
4b) 135
Conditioning
22:32
HSPU were harder than usual today for some reason…took way too long here. 1 Cal per stroke, DU unbroken. Dips were just as rough as HSPU
BBG:
1) 165 (+15)
2) 195 (+5)
3) 215 (+10)
4a) 235
4b) 95
Conditioning:
*80c AD for row
18:23
BBG:
1) 165#
2) 205#
3) 205#
4a) 255#
4b) 95#
WOD- 16:54 Rx
BBG-
1. 185 (+5)
2. 230 (+5)
3. 240 (+15)
4.a. 280
4.b. 95/105/105/105
COND-
16:25
1) 245
2) 275
3) 315
4a) 145
4b) 335
Conditioning – 12:04 w/ heavy rope
1) 220
2) 242 – I am awful at these
3) 275, 295 for 2
4a) 135, 115 x 3
4b) 315 x 3, 345
Conditioning
18:01
1) 155
2) 205
3) 215
4a) 95
4b) 235
Conditioning – 19:15
1) 225
2) 280
Did full not power
Cond:
“Rode?”100cal air dyne
18:46
Traps dead for hspu
4/4/4
Gnarly rip on hand so decided to do 1RMs instead
Sn- 185 (-15) but felt great
CnJ- 256 PR match
Jerk triple- 205
Pull- 256×2, 306×2
Klokov press- 115 missed last rep on last set did a push press to at least get the rep somehow
METCON- 16:58 could’ve been done faster for sure I was still standing and breathing kinda comfortably at the end
I lost this weekends comp. because im trash at rowing and double unders…. So it was natural that I wanted to kill this shit
1) 185
2)275
3)245
4a) 95
4b) 315
Cond. 15:28
Why’d the girls stop posting? Boo…
1. 105 (+5) I still suck..
2. 145 (some sort of PR since 145 was my Power PR from the ground)
3. 165 (+10)
4a. 175
4b. 65-75-76-80
Conditioning… Sucked. PT test this morning and missed a couple meals due to new schedule, no excuses, but honestly at this point I was smoked as hell. I did however hit 96 UB DU which is +22 rep PR.
I did not :))))
1) 170
2)205
3) skipped due to tweaking my shoulder the other day
4a) 245
4b) 105
WOD – 13:50 Rx
Damn, 100 cal row LIT U[P the glutes!
1) 170
2)205
3) skipped due to tweaking my shoulder the other day
4a) 245
4b) 105
WOD – 13:50 Rx
Damn, 100 cal row LIT UP the glutes!
1) 65kg (2 w/67.5)
2) 80kg (2 w/82.5)
3) 205# PR
4a) 97.5kg x sets across
4b) 95# x sets across
Cond – 29:04. Subbed 100 KBS w/24kg for the row.
Only had time for a weak effort on snatch: 165
Cond: 20:52rx fuck this whole workout.
MFS: 2/6/6
Not much barbell work today.
Did push press + push jerk + split jerk
Up to 260
Tried and failed PR push press attempt at 282.
EMOM x 5
2 push press @225
Conditioning
10:35 (subbed 1k run)
DU ub
Done hspu 2:50ish
Done run 7:30
Done ring dips 9:40
DU ub
BBG
1. 215×2
2. 245
skipped jerks
4a 315×4
4b 110×4
conditioning: 14:06 2″ deficit for HSPU
1)205 PR for any power triple
2)255
3)275 +10 from any day we have done these, feet better but not ideal, also first time I think I have ever posted a higher jerk than clean (power or full)
4a/b skipped due to time
cond
18:07
I apparently cannot read, did “2 from floor, top of knee, hip for 1 & 2
27/170#/5’9″/M/CenEast
2/2/2
*Note – doing Wednesday’s BBG and WoD with Friday’s squats. Going up north for the weekend.
3 position PSn: 125/145/155#
3 position PCln: 175/195/210#
3RM Jerk: 185/205#
HBBS: done. Off of 320#
FS: done. Off of 260#
CGBP: done. 165#
Conditioning: 21:50. Was surprised with the HSPU’s…I’m thinking it was due to the Jerk but also doing the CGBP. Again, the CGBP f’ed me for the dips.
a little late to the show!
1: 160# (+10#)
2: 215# (+10#)
3: 235# (+10#)
4A: 240#
4B: Built up to 135#
1) 197.5
2) 270
3) 270
4a) 330
4b) 95
Cond. Moving to Friday
BBG:
1) 205#
2) 255#
3) 275#
4a) 315#
4b) 95#
Conditioning: 21:19 Rx
Very weak today…..
1) 100#
2) 145#
3) 155#
4 a) 175/175/185/185
B) 65/70/75/80
Conditioning: 23:39min. Hell workout, nothing was easy….
1) 135#, F140
2) 185#, F200
Cond – Scaled to 30 HSPU, 75 cal.
20:13
BBG
1) 42,5
2) 60
3) 70
4a) 80
4b) 1×30 3×25
WOD: 21:54, my rope snapped at 41 double unders in the last set, did the rest with a much to long rope.
MFS – 386
totally killed myself wednesday night with beer and tequila, yesterday slept until 7pm, still sick today, so I guess you could call it my own fault.