Daniel Tyminski – 340# Hang Clean (no Jerk, and you’ll see why):
WOD 131002:
BBG
1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).
3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).
4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.
4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.
Conditioning
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest
BBG:
1) 135#
2) 225# (ugly as fuck but managed TNG)
3) 155#
Complete later…
BBG
1) 185lb (205 x 2)
2) 255lb
3) 225lb (tried 260lb but failed push press)
4a) 260lb
4b skipped & cond different
Focused on feet again today after reading Spencer’s blog on Power Movements.
All under my previous 3RM.
BBG:
1. 170#
2. 225#
3. 205#
4a. Up to 255#
4b. Up to 175#
Conditioning:
Spin Bike with no monitor.
37 KB C&J
500m
BBG:
1. 200#
2. 240#
3. 255#
4a. 295# across
4b. 135-155-175-195# (lost 4th at bottom)
Conditioning:
71 cal (row)
26 KB C&J
450m
1) 145
2) 205×2
3) 195 ( unbroken)
4a 245x4x4
4b) 125x4x4
Conditioning: done, didn’t score myself.
1) 205
2) 265
3) 265
4a) 315
4b) up to 245
C) skipped, did some other stuff
#TheOutlawWayAfghanistan
1. 145#
2. 185#
3. 185#
4a. 245#
4b. Skipped
Went conservative on BBG.
Conditioning:
Spin Bike (Great idea Shawn Rider)
32 KB C&J
520 Meters
How many of you drop the bar between reps on press/jerk?
1. 225
3. 255
4a. 225
4b. 165 Kept it light and perfect
C
Did but didn’t count. Used C2 but hit an Airdyne later
bbg:
1.) 190
2.) 255
3.) 265 failed push press but still completed push jerk and split jerk.
4a) 265 kept it explosive
4b) 155, 200, 200, 200 x 3 ( last one slipped off my back)
BBG:
1) 81Kg
2) 95Kg
3) 101Kg (which is a 1Kg PB on the PP)
4a) 120-120-125-120Kg
4b) 70Kg
1) 110#
2) 155#
3) 135# ( dont know what happened with push press, just didnt go up while 3RM is 155# 🙁 )
4. A) 140/160/160/190
b) 95/105/125/135
Conditioning: dnd.gym closed :/
Is it just me or others also didn’t get email notification about new post?
Didn’t get it either. I re-subscribed, just in case.
I didn’t get it either, now that I think about it…
yeah,same here
snatches 165
cleans 215
jerk complex 205
clean pull 275
snatch balance 125-135
con
didnt keep exact score
rows 12-13cal each
kb c+j 7-8 each
shuttle 100-110m each
BBG:
1) 150 (pr +5)
2) stayed at 135. Working back into cleans, hoping my arm holds up.
3) stopped at 175 (pr 195). looked at the clock and moved on to clean pulls.
4a) 205
4b) 120
Conditioning: dnd, out of time.
1) 85 kg
2) 100 kg (super weak today…)
3) 90 kg
4a) 120-130-130-130 kg
4b) 60-60-65-75 kg
no Cond
1) 130#
2) 155#
3) 145# (low compared to last time)
4a) 185-195-205-205
4b) 95-105-115-115
Cond: 50 cal row, 41 c&j, 49 run. total= 140
BBG:
Screwed around with thrusters for comp.
Conditioning:
*32kg kb swings for c&j
AD: 99c
KB Swings: 68
Shuttle: 300m
BBG:
1) 155#
2) 205#
3) 205#
4a) 225#
4b) 135#
WOD- averaged 13 cals on rower, 5 kb, 6 runs Rx
BBG: 1) 165 f 170
2) 215 f 220
3) 220
4a) 245
4b) 135
M/17/160#
BBG:
1) 155#
2) 205#
3) 175#
4a) 255#
4b) 145#
Conditioning: Done. Don’t know reps.
BBG:
1.) 185 ~ 77% (-5), 195x2f (full)
2.) 225 ~ 81% (-10), 240f
3.) 205 (-20), 230f
4a.) 255, 275, 285, 295
4b.) 185, 185, 195, 205
Conditioning:
Calories on C2: 63
24 & 26 kg KB (didn’t have 2-24’s): 34
Distance: 600m
BBG:
1.) 175#
2.) 215#, eh.
3.) 205#, UB. Worst thing in the world.
4a.) 245#
4b.) up to 155#
Cond:
74 Cal row, 38 C&J, 48 trips
27/77kg/5’9″/M/CenEast
1/1/1
3RM Hang PSn: 160# (+15# PR)
3RM PCln: 220# (+5# PR)
NM PP/PJ/SJ: 195# (-10# PR)
4×4 Deficit Clean Pull: 265#
4×4 Heaving Snatch Balance: 95/115/135×2
Conditioning:
1: 12/6/90m
2: 11/6/80m
3: 10/6/80m
4: 10/7/80m
5: 10/7/80m
Totals: 53 cals/32 Dbl KB C&Js/410m Rx
Sorry, I subbed rowing for AD
BBG
1, 205
2. 260×2
3. 240
4a. 275 275 295 315
4b. 185 205 215 225×2
conditioning:
airdyne: screen is broken
KB: 10 11 11 10 11=53
Sprint: 9 9 9 9 10=460m
BBG
198.5
Strength
Complete 103% 345 (felt great; wanted to go for a 1RM so bad but didn’t)
Conditioning
2+41
Wrong day!!!
1) 110# 5 under last time
2) 160# 5 up from last time
3) 160# r up from last time
4a) skipped
4b) need more catching
115-115-125-125×3
conditioning did three rounds:
subbed 24kg kbs for rowing and 50lb dumbbell clean and jerk
15-4-6
15-5-8
16-6-8
BBG:
*Didn’t go super heavy… Shoulders were smoked today
1) 185#
2) 245#
3) 245#
4a/b) doing in the morning
Conditioning:
row 71 calories
KB 43
run 410 meters
Sn- 165#
No time for power cleans
Press complex- try to recycle bounces Ben Smith style for fun. Got up to 205 easy then missed 225
Deficit clean pull- 315×1, 345×2, 355×1 yesss
Sn balance- 135
METCON- total of 161 avg of 17ish cal on AD, 8 KB CnJ and 8 shuttles
BBG:
1) 80kg
2) 100kg (this sucked.. I was sweaty and had to regrip from the hang every time)
3) 100kg (PR push press… bars were slammed)
1) 205
2) 245
3) 245 (Pp was rough)
4a) 315
4b) 205
SB felt heavy as shit today…
Cond: 150ish
2/6/6
1) 170#
2) 225#
3) 185#
4a) Used 275#
4b) Used 135#
Cond (Subd Airdyne for Row):
Total Meters Rowed: 664m
Total Hang Doub KB Cleans: 70
Total 10m Sprints: 38
1) 205
2) 275
different conditioning
1) 115 (matched my 3rm from the floor for a p.sn)
2) 170 (matched my 1rm from the floor for a p.cln)
3) 165 (+10lb pr on my push press)
4a) 205
4b) 115
1) 135
2) 180
3) skip
4)skip
Conditioning
Avg:
10
8
8
BBG:
1) 205#
2) 255#
3) 255#
4a) 155#
4b) 335#
Conditioning:
172 (sub row for SDHP @ 24kg)
BBG: Went light today…. DOMS
1) 185#
2) 225#
3) 185#
4a) 275#
4b) 95# / 115# / 135# / 155#
Conditioning: No idea on the numbers. Felt okay though. Hands were torn so subbed 135# clean and jerks with a barbel instead of the KBs
1) 140#
2) 195#
4b) 2X115#