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#
BBG:
270# – 5 sets of 1+1; no misses
Strength:
1a) 235#
1b) 185#
Conditioning:
18:09 – holy hell…
BBG: snatch from yesterday: 135#
strength:
1a) nursing the knee, 185#
1b) 135#
cond: 5K
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
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
serious make-up day for me
bbg
1)low hang sn from yesterday 235 no misses
2)270, missed jerk on 3rd set
str
1)235
2)190
cond
flight simulator from Monday 10:39
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
Did Annie w/some burpees on thursday; core/abdomen smoked
BBG: 1) 230(89%)
Strength: 1a) 190- easy today
1b) 160-felt to easy
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#
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#
1) 165 no misses
2a) 130
2b) 115
Cond: 14:58 t2b in very small sets. Hip flexors were totally gone
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
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
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)
205#, missed jerks 1 and 2.
205 tempo front squats
135 JB
No conditioning. F *ichigan.
1) 240 (85%)
a) 195
b) 170
Cond 19:27
(10 strict C2B pullups)
Hangovers, chinese food and toes to bar do not mix.
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
BBG:
1) 230#
Strength:
1a) 205#
1b) 155#
WOD- 12:03 Rx
Low Hang C&J: 240, no misses, felt great.
1a) Done @ 195#
1b) Done @ 160#
Cond: 10:30
BBG:
1) Up to 315#
Strength:
1a) 275#
1b) Subbed Clean first pull at 440#
WOD- 12:03 Rx
BBG: 205#
Str 1a) 180#
Str 1b) 145#
Cond – 23:23 w/95# lunges