140129

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Ever wonder how having a 550# Back Squat translates to competitive exercise? Ask Nick Bloch, who sent me this last night…

Screen Shot 2014-01-28 at 6.25.17 PM

WOD 140129:

BBG

1A) 5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.

1B) 5X3 Snatch Balance: work to a max triple (use blocks & drop every rep if possible) – rest 90 sec.

Strength

1a) 3X1:00 Max Distance Handstand Walk – rest 60 sec.
1b) 3X8 Kang Squats – medium load (slightly heavier than last week) – be perfect with every rep, rest 60 sec. DEMO VIDEO

Conditioning

21-15-9 of:

Power Cleans 135/95#
C2B Pullups

For time.

48 thoughts on “140129”

  1. BBG
    1a) 155-175-195-205(3)-200(3)
    1b) 185(oox)-185-195-205-215(oox)

    Strength
    1a) 24′-32′-30′
    1b) 175-180-180#

    Conditioning
    Stopped after 3 C2B; 3 days in a row of gymnasty-stuff is too much. Did 200 double-unders for time (1:55) and called it a day. Can’t wait to rest tomorrow…

  2. BBG
    1.) called it after 80 kg, bruising needs to go away
    2.) 90, 95, 100, 105, 110 x1. i hit a triple with my previous 1 RM
    Strength
    1.) no room
    1b.) 70, 80, 80 kg
    CND
    10:08, C2B were awful, hoping it has something to do with the fact that i did 75 pull-ups at my box monday night

  3. m/35/5’8″/180lb
    BBG
    1) 95#-115#-125#-135#-145# (probably should have gone heavier)
    2) 145#-155#(2+F)-155-175-185(1+F)
    STR
    1) 25′-25′-30′
    1b) 135-145-155 (will go heavier next time)
    COND
    different

  4. BBG
    1a) 95, 125, 135, 155, 160
    1b) 135, 135, 155, 175, 195
    *sub’d OHS triples, wasn’t feeling snatch balance today*

    STR/SKL
    1a) 41′, 41′, 35′
    1b) 135 across

    CND
    9:12
    *couldn’t string together more than 3-5 C2B cleanly for some reason. Grip (w/ and w/out gloves) and shoulders just didn’t want to cooperate

  5. M/37/210
    BBG 165
    Snatch Balance 135
    King only 95 lb, need to Go heavier and not be such a Vagina.
    Condition Later

  7. Cond
    4:16 Grip and forearms went dead after the 21’s. Fingers still shaking as I type this. Very unpleasant workout. BBG/SS later tonight.

  8. BBG:
    1a.)155, 165, 175, 185x3f, 185x3f
    1b.)205, 215, 220, 225x2fx1, 230x2f

    Strength:
    1a.) 40′, 44′, 48′
    1b.) 165, 175, 180

    Conditioning:
    6:50 ~ sloppiest c2b’s ever

  9. power snatches 135-170
    balance(no heave, no blocks) 115-135
    kang 155
    hs walk 50ish each time, 40′ unbroken on the second set
    con 7:24

  10. BBG:
    1a) 95, 105, 115, 125, 125#
    1b) 105, 135, 155, 165, 175#

    Strength:
    1a) 142.5, 132, 132 ft. love that these were in here today
    1b) 140#

    Conditioning: 5:38

  12. BBG:
    1a) 135
    1b) 100, these are still rough to do with speed. Tried 115 quick and fell forward

    Strength & Cond DND

  13. 21/5’8″/165/Norcal

    BBG
    1) 135, 145, 155, 175, 180
    2) 135, 145, 155, 165, 175

    Strength
    1) 45ish feet each time
    2) DND

    Cond
    9:20 (finally had an epiphany on the C2B today near the end of 15’s)

  14. 1a) 155, 165, 175, 185 (3), 185
    1b) 165 x 3, 175 x 2

    Strength
    1a) Working on making Poppa proud with my connection ~30ft per attempt, working on hollow and feet/knees glued together.
    1b) Did squats from yesterday – 315×8, 335×5, 355×3, 375×2

    Cond:
    6:50 — Annoying workout.

  15. BBG:
    1a.)70kg/75/77/80/83kg
    1b.)80kg/85/90/95xF/95

    Strength:
    1a.) 57′, 72′, 85′ (got to the end of our space to walk and for shits and giggles tried to turn and was able to keep going, pretty stoked about that)
    1b.) 64kg…. I hope im not the only one that this weight felt outragious on. 4 kg less then last time and it felt like a 8RM

    Conditioning:
    4:12 rx

  16. BBG
    1)115-120-125-130-135 (failed 5th rep)
    2)115-125-135 OHS & snatch balance not great on shoulder
    made up squats from yesterday, and worked on HS holds (I suck on these)
    Cond: 6:07

  17. BBG:
    1a) 135, 155, 165, 175
    1b) 135, 155, 165, 175, 185

    S/S:
    1a) done with wall assist
    1b) good mornings at 145

    Cond: 9:05

  18. BBG: 115, 135, 165, 185, 200
    Snatch balance: 135, 185, 205, 225, 245. (Confessions of a number jock… I heaved)

    Strength: somewhere around 75-100 feet or so. Working on turning around on a target.

    Kanged it up at a sweet 135

    Cond: 5:52

  19. 27/172#/NorCal

    BBG
    1a) 133-155-177-185(F) missed on the last rep – 179#
    1b) 177-199-221-243-255

    Strength
    1a) 65′-80′-59′
    1b)200# for all three

    Conditioning
    6:31 went UB on first 21… What a f***ing terrible idea. I absolutely imploded.

  20. 1) 140-150-160-170×4-155
    So close to 170.
    2) 155-165-180-190-175

    HS walk practice, best 15-20 feet

    Cond 7:48 Rx

    Tired today. Tired everyday…

  21. BBG:
    1a) 155
    1b) 185

    Strength:
    1a) Not enough space, did a few HSPU’s.
    1b) 135 -Going to sub GM’s from now on. I already have a very aggressive hip drive out of the bottom of my squat which puts me in a bad position, and feel as though this movement may make matters worse.

    Conditioning:
    7:39

  22. BBG:
    1A.) 175#
    1B.) up to 185#. Went conservative. No blocks

    Strength/Skill:
    1a.) ~35’/~35’/~40′
    1b.) @160#. Up 5# from last week

    Cond:
    6:29. Butterfly is getting better

  23. BBG: 1a) 150
    1b) 115
    Strength: 1a) handstand hold for 1min
    1b) 95
    Conditioning: 9:11 – wasn’t expecting it I take that long

  24. BBG:
    1a) 95#, 135#, 155#, 165#, 175#
    1b) 60kg, 70kg, 80kg, 85kg
    Strength/Skill:
    1a) ~46ft, ~60ft, ~50ft
    1b) 155#
    WOD- 5:54 Rx

  25. 27/77kg/5’9″/M/CenEast

    1/2/2

    5×5 PSn: 115/125/135/145/155#. No straps. I think I could have gotten 160/165, but if hit the 5 sets…
    5×3 Sn Bal: 115/135/155/165oox/160#. Huge improvement.

    1:00 HS walk: Can’t do HS walks effectively enough. Kipped up against wall and spent the minute trying to get a freestanding HS hold
    3×8 Kang Sqts: 115#. Already feeling this.

    Conditioning: 6:26 Rx. Lost butterfly’s 3 reps in. Pretty sure everything was fatigued, so I had to resort to old fashioned kipping. Paced each round into thirds (7/7/7; 5/5/5; 3/3/3). Forearms definitely shot…

  26. Another 40+ old guy here…

    PS t&g 5rm: 135
    3x me hs walk in 1min: 35′, 37′, 45′

    Cond (scaled to 115lb): 8.48
    Felt a little like Fran.

  27. Tried another shot at yesterday’s cleans , but no jerk my left biceps is sore and tight. I will really work mobility on this one and will get a sleave for my upper arm for the open.
    1. 155# no jerk
    2. 135# no jerk
    No cond.

  30. BBG:

    1a) worked up to 215# (this was my previous 3RM)
    1b) 225# for all sets ( no blocks, to lazy to move them, went to back rack each rep)

    Strength:
    1a) 75ft, 100ft, 75ft, about 80ish ft (had to pirouette every 25-30ft)
    1b) 135# for all sets

    Conditioning:
    4:05 (had to break up the C2B on the 1st and 2nd set since my hands are still pretty raw from rips)

  31. 1a) 155, 176, 198, 220(1), 198
    1b) 225, 275, 295(2), 315(1)

    HS Walk – a lot of practice today
    Kang Squats – 155 – kept in light and worked slowly through the movement

    Conditioning – 6:18. Went to shit pretty quick.

  32. skipped todays wod – did some abs & recovery workout.

    Was feeling really sore & tired after the last 2 days ><

  33. BBG
    1a) 135-155-175-185-195
    1b) 135-155-175-195-225
    SS
    1a) PR’d at 3.5 ft in one walk! lol I tip my cap to Emily Morris, that’s awesome.
    1b) 125
    Cond- 7:45

  34. M/16/155/South West

    BBG:
    A. Up to 100
    B. Up to 125

    Strength/Skill:
    A. 40, 38, 30
    B. 95, 105, 110

    Conditioning:
    12:19 Rx’d, C2B pullups sucked, upper back destroyed

  35. BBG:
    A: 175×5, 185×4 – lost my grip on the 2nd pull of the 5th rep
    B: 185

    A: Not sure on distance – felt good
    B: 135, 155, 155.

    Cond: 7:27 – too damn slow on C2B. Just cant string together more than 3-5 when I am fatigued

  36. BG:
    A: 145-155-165-175-185(failed on 5th)
    B: 155 (didnt have blocks so i kept it fairly light

    A: didnt measure but felt good
    B: 135, 135, 145- hamstring felt tight

    conditioning: forget to check my time but did the first 2 rounds in 2 sets (18 and 3 for PC and 15 and 6 for C2B and then 10 and 5 each) and then 3 sets of 3 for final round

  37. 26/155#/5’8″/SW

    1. 165#, 10# PR
    2. 195#, felt good, had more in the tank
    3. averaged 30′, wrist was a little funky after the Snatch work
    4. 115/115/135; not a strong movement for me
    5. 6.26; went 7/7/7, 5/5/5, 3/3/3; felt good, forearms were hurting for sure after

  38. M/29/6’4″/205/NorCal
    Bbg:
    1 – 205
    2 – 225

    Str – no time

    Cond:
    5:25 pull-ups were bad. Way bad. The last 6 reps took 70 secs.

  39. BBG
    1A) 135,155,165,185,195(4)
    1B) 185,195,205,215,225(2)

    Conditioning: 6:38, went directly from BBG/strength to conditioning, not a good plan but had to.

    21-15-9 of:

    Power Cleans 135#
    C2B Pullups

  40. M/28/#155/NorCal
    BBG
    1a. 115-135-145-155-165F
    1b. 135-145-155-165-175 (should have started heavier)
    Strength
    1a. 80′- 94′- 96′
    1b. 115, 125, 135
    Conditioning
    6:31

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