This marks the final day of the first four week wave of our Open prep loading cycle. Next week will be a brief de-load, then we’ll load for another four weeks before de-laoding the final week before the Open. Next week I’ll begin to answer questions about when we’ll schedule the Open workouts, and – if necessary – retests. I cannot believe how close the season is – I guess I should sleep now.
Marco Coppola – 5 T&G Power Clean & Push Jerks @ 110kg:
WOD 140118:
Open Prep: Loading Phase (final day, first wave) – Week 7 – 33 Days Out
BBG
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.
Strength
12 minutes to establish a 3rm Front Squat.
Conditioning
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
BBG
1) Took it easy and worked up to 2 singles at 205#. (No misses)
2) 275# (290# clean, no jerk attempt)
Strength
305#
Conditioning
111 – 16 reps better than 12.1
M/37/210
BBG snatch 195 (-12) found out ankle mobility is a big issue for me. Gonna focus on that
CJ 270 (-5)
F’S 335 (+10)
Fwd:http://www.coachseye.com/W8nS
Happy with that
burpees 100 (-7) quads on fire
39M/195#
BBG: dnd
strength: 255# (PR-10) missed 2nd on 265#
cond: 84
#190 snatch (-15) did not feel it on the warmups at all, felt messy
#250 C&J (-10) felt okay but not great.
#260 Front Squat 3 RM. Felt good- will go for 275 next time
12.1: 108
Did 103 during 12.1 (no repeats). That was pre-Outlaw days, and I remember thinking that was the hardest workout I’d ever done in my life. It took days to recover and I vowed never to do it again. Today’s actually felt good. Went about 95% effort- played around with the pace. Tried to keep a steady 15/round and was coming in at 15 every 50 seconds for the first 5 minutes, so I’d rest for 5 seconds, and get going again. The pace actually felt good and I never got to the point of no return. During the open, I could probably squeeze in 10-12 more and get 115-120.
if they had that same workout during the open I’d actually look forward to it. Great programming the last month Sir Rudy.
Rudy- what do you think about doing burpees in socks?
Complete disregard for the time limits today. It happens.
BBG
1) 235, missed 255×3
2) No jerks above 245. Cleaned 330, missed 345×3. Best I’ve felt in over a month.
FS- 315, 2 reps at 345
Cond- 105 (+7 and much less of a crap show)
BBG-
1) 106kg…. PR (first in nearly 8 months)
2) 125kg…. tie PR (first time with this jerk since summer)
3) wrist was acting up after the cleans and hurt too bad to get in the front rack position… and I was too pumped for 2 PR’s
cond-
113.. f you Steph
So stoked recently… seams to be all coming together at the right time!
BBG:
1) 205 no misses, missed 2x at 215
2) 245 on 3rd attempt
FS: 345 (+10)
Cond: did yesterday’s with 1,400′ sandbag shuttle 100′ at a time
17:00
did thrusters UB, C2B in 3’s
BBG:
1. 165# (PR)
2. 185# (-15…just couldn’t get under heavier weight well enough today)
Strength: 200#
Conditioning: 101. Never done this before. Goal was 14 per min so I did that. Could have pushed harder I think but didn’t have anything to go by besides the 15 burpee EMOM the other day.
BBG:
1.) 200#, -15#
2.) 275#, match. Cleaned 290#, missed the Jerk. Limiting factor is my footwork
Strength:
305#, -10#. Just worked to a heavy set
Cond:
Later. The 10 extra #’s I’m carrying in my quads tells me this prob won’t be awesome
Cond:
115. +10 from 2012. Also 15-20# heavier than I was then
Had some left. Could get 120-130 in the open for sure
No BBG today.. i did the 30 MU’s from wednesday last night and ripped my hand.
Strength
325, 340×2 would of been a 5 lb pr
CND
115, give me a fresh set of legs and some competition and i think i could get 130
BBG:
1.) 250*PR
2.) 260 ~ 95%, 280f ~ my snatch to C&J ratio is really getting out of hand
Strength:
1.) 250 (-30), 285x1f
Conditioning:
130 (+34) ~ very happy with this ~ used a metronome at 70 bpm to help pacing
Male/ #155/ NorCal
BBG
1. #185 pr +5
2. #220 -5
Strength
230 pr +5
Conditioning
115
BBG
1) 90kg (198) – 94(fx3)
2) 120kg (264lbs) 9lb PR and I can consistently get 110kg up in the Jerk, which is my weakest lift
Strength
295 (-5lbs)
Conditioning
108 Reps
Paced off of 15 burpees per minute and was able to maintain consistently
Snatch – missed 265 and 275 multiple times each
CJ – 308, 2 misses at 330
FS – 330, 341 for a single.
Burpees – 122. 4 Rep PR from 2012. Happy with that.
BBG:
1) 205#
2) 245#
Strength:
1) 295#
WOD- 122 burpees Rx (+15 from 12.1)
BBG: all to power pos.
1) 155
2) 205
Strength: 135 – really happy with this weight, no pain in my groin
Conditioning: 115 reps – had I been able to do anywhere near regular 1rm’s above I’m sure this would be a lot lower…was working with fresh legs.
snatch 195 (-10)
c+j 265 (-10)
front squat 325 (+5)
this is getting frustrating. i keep hitting front and back squat PR’s but my snatch has been stuck for about 4 months.
con 110
BBG:
A. 125 (-10)
B. 155 (-5)
Strength:
A. 185 PR
Conditioning:
105 Reps, Never done before, but did 15 EMOM and was a good pace. Got last 15 right inside the minute
M/20/190
BBG
1: 215 (-10)
2: 255 (-20)
Happy with those numbers. 215 was my max less than a month ago and after hitting 275 yesterday I didn’t expect my shoulder to feel good at all.
Strength: DND
12.1 110 reps wasn’t around in 2012 but like 23 reps better than when I did this a year ago
Random skill work after since I wasn’t feeling strength
BBG
1) 210 (-20) ~15 min
2) 270 (-15) ~15 min
Strength:
DND / HBBS destroyed me last night
Conditioning: 129 reps (+28) / have more in the tank picked it up last minute
“Open Workout 12.1”
Complete as many reps as possible in 7 minutes of:
M/27/170#/NorCal
BBG
1) 235#
2) 270#
Strength
287#
Conditioning
121 (+7)
1. 185#, -15#, Found my line too late into the time frame
2. 245#, -15#, Caught 265# which would have been a 5# PR but caught it a little forward and dumped it on the way up.
3. 255#x3, 280#x1, nothing there for these today.
4. 116, -6 from the Open but not worried. Felt calm and smooth the whole way through and felt way better afterwards than the last few times I’ve done this, finally starting to feel the pay off of the recent conditioning sessions.
Snatch – 235
Clean – 275 (missed jerk on 295)
Fr. Squat – 345
Numbers on the way back out of the valley I was in
Cond
121 (+2 from ’12) Made this up today about 15 minutes after todays (1/20) programming so I’m ok with this score.