131130

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Jillian Mull – 170# Snatch (@ Friendship CF camp):

BBG

4X2 Low-Hang Cleans (2″ off floor) + 1 Jerk @ 90% of max CJ – rest 90 sec.

Strength

1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec.

1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec.

Conditioning

3 rounds for time of:

3 Rope Climbs 15′
30 TTB
50′ OH Walking Lunges 135/95#

21 thoughts on “131130”

  1. BBG:
    270# – 5 sets of 1+1; no misses

    Strength:
    1a) 235#
    1b) 185#

    Conditioning:
    18:09 – holy hell…

  3. Ate better yesterday evening and all day today.

    1) 275, 275 (~85%), 285, 285 (~88%)
    1a) 225
    1b) 195
    Friday’s Snatch Work) 225, 230, 230, 235, 240 (90%)

    Cond) changed it up a little for the guys out here because of no rope and space.
    3 RFT: 10 C2B, 20 steps (stationary) OH lunge, 30 TTB
    (14.16)

    ~1 hour break

    Company PT Challenge
    For Time: 800m run / 4 rds: 15 wallball, 10 box jump, 5 strict pullups / 800m run
    *a fun challenge that everyone could complete, everyone in the company did sub 20 minutes so I was super stoked about that!
    (13.37)

    #TheOutlawWayAfghanistan
    #EatMoreCarbsToSnatch&CleanBetter

  4. 1) 170 (89.5%)
    1a) 150
    1b) 115

    Cond) What Nick said
    3 RFT: 10 C2B, 20 steps (stationary) OH lunge, 30 TTB
    (18.30)

    ~1 hour break

    Company PT Challenge
    For Time: 800m run / 4 rds: 15 wallball, 10 box jump, 5 strict pullups / 800m run
    (16.18)

    #TheOutlawWayAfghanistan

  6. BBG
    225,230,235,240. Missed all jerks, have been off %’s this week on snatch-c/j.

    Strength
    1a) 250 across, solid
    1b) 165 across, felt solid here. Also did 5×5 HSPU to do some s2o practice

    Conditioning: 14:33, Felt solid-T2B got tough at the end. Way better on the rope and I haven’t been on it much lately

    3 rounds for time of:
    3 Rope Climbs 15′
    30 TTB
    50′ OH Walking Lunges 135

  8. Little combo meal between Friday and Today.

    BBG: squatted Wednesday’s squats yesterday and it reflected on these today
    1.) Low Hang Snatch 5×2 @ 90%: 220 ~ 1/2, 2/2, 1/2, 1/2, 2/2
    2.) Low Hang Clean 4×2 + 1 Jerk: 225×2, 235×2, 245×1/2, 245xf (legs), 225×2

    Strength:
    1a.) 4X3+3 Snatch Grip Push Press From BN + OHS ~
    170, 185, 205, 215
    1b.) 4X4 Jerk Balances @ 60% of max CJ ~
    170

    Conditioning: 13:05 Rx
    3 rounds for time of:
    3 Rope Climbs 15′
    30 TTB
    50′ OH Walking Lunges 135/95#

  9. BBG: 225, last 3 sets at 235 (88%)

    1a) 240
    1b) 160

    Cond: modified 15:59
    3 RC at 15′
    20 T2B
    50′ back rack lunge at 155#

  10. 1) 165 no misses
    2a) 130
    2b) 115

    Cond: 14:58 t2b in very small sets. Hip flexors were totally gone

  11. Long story. But basically ran a 5 mile road race on Thanksgiving. Didn’t work yesterday due to horrible eating past couple days and terrible sleep.

    BBG: worked up to heavy double low hang snatch(1.) and heavy double low hang clean + jerk(2.)

    1.) 185#, 85%

    2.) 245#, 88%

    Strength:
    1a.) @215#
    1b.) @135#, 49%

    Cond:
    16:00. Back Rack lunges. No jump RC on 12′ rope

    Felt the terrible eating/sleep from the past couple nights for sure. Almost had an emotional event half way through

  12. Went to a local box for a hero WOD for a guy who died recently in Afghanistan so did that for Conditioning instead. Got to do the BBG after. Needless to say, I didn’t hit my numbers but I was about 10#’s off.

    Clean + Jerk – 275

  13. May or may not have still been intoxicated during this workout, it sure felt like it.
    BBG:
    1) 200

    Strength:
    1a) 200
    1b) 135

    Conditioning:
    15:05 (this was certainly lacking the proper intensity, felt very slow)

  15. 1) 240 (85%)

    a) 195
    b) 170

    Cond 19:27
    (10 strict C2B pullups)
    Hangovers, chinese food and toes to bar do not mix.

  16. BBG: 166.5#

    Strength:
    1a) 150.5#
    1b) 111#

    Conditioning: 18:17. Holy shit. Arms and grip were on fire. Need to practice rope climbs

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