131002

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

43 thoughts on “131002

  1. 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

  2. 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

  3. 1) 145
    2) 205×2
    3) 195 ( unbroken)
    4a 245x4x4
    4b) 125x4x4
    Conditioning: done, didn’t score myself.

  4. 1) 205
    2) 265
    3) 265
    4a) 315
    4b) up to 245
    C) skipped, did some other stuff

    #TheOutlawWayAfghanistan

  5. 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

  6. 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

  7. 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)

  8. 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 :/

  9. 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

  10. 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.

  11. 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

  12. 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

  13. BBG:
    Screwed around with thrusters for comp.

    Conditioning:
    *32kg kb swings for c&j
    AD: 99c
    KB Swings: 68
    Shuttle: 300m

  14. BBG:
    1) 155#
    2) 205#
    3) 205#
    4a) 225#
    4b) 135#
    WOD- averaged 13 cals on rower, 5 kb, 6 runs Rx

  15. M/17/160#

    BBG:
    1) 155#
    2) 205#
    3) 175#
    4a) 255#
    4b) 145#

    Conditioning: Done. Don’t know reps.

  16. 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

  17. 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

  18. 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

  19. 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

  20. BBG
    198.5

    Strength
    Complete 103% 345 (felt great; wanted to go for a 1RM so bad but didn’t)

    Conditioning
    2+41

  21. 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

  22. 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

  23. 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

  24. 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)

  25. 1) 205
    2) 245
    3) 245 (Pp was rough)

    4a) 315
    4b) 205
    SB felt heavy as shit today…

    Cond: 150ish

    2/6/6

  26. 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

  27. 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

  28. 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

Comments are closed.