140207

Live from Melbourne, Australia.

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WOD 140207:

BBG

1A) 5X4 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

1B) 5X4 Jerk Balance: work to a 4RM (use blocks & drop every rep if possible) – rest 90 sec.

Strength

1A) Back Squat:1X8@85%, 1X5@90%, 2X2@95%­ quick up and down with no pause every set – rest 2:00

1B) Bench Press: 4X5 work to a 5rm – rest 2:00

Conditioning

20 minute AMRAP of:

10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m

51 thoughts on “140207

    • PC&PJ: 135/155/175/185/210
      JerkBal: 125/135/145/165/185
      HBBS: 5@335 2×2@365 (just happy to have squatted anything today, 0 motivation.)
      Bench: 175/185/205/225×6 (felt good so I did one more, failed 7th)
      Cond: 3rounds+28meters used 2x53lb KBs and I suck at rowing. No one is worse than me.

  1. M/37/210
    BBG 185 (missed 205 on 3rd rep)
    B’S 360.380,400
    Bench up to 225
    No met con – had to get to work. Stupid job always messing up training:)

  2. BBG
    1a) 185 – 205(2) – 205 – 225 – 245(3) (last 3 sets were PC only; tweaked shoulder on 2nd set)
    1b) Skipped (shoulder)

    Strength
    1a) 330(5) – 350 – 370 – 370(1+)
    1b) Skipped (shoulder)

    Conditioning
    4 + 13

    • Go to the park, pick up one of the park benches and press it overhead. No dip, just strict.

  3. BBG
    1) worked up to 220#.
    Did nothing else.
    Moxie Madness Throwdown tomorrow.
    Active Recovery

  4. M/28/#153/NorCall
    BBG
    1.#177
    2.Skipped
    Strength
    1a. #263×5, 280×2, skipped the rest
    Conditioning
    Skipped
    Getting ready for Moxie Madness.
    If anyone wants to give the workouts a go here is the website.
    http://www.moxiemadness.com

  5. BBG: 1a) 190
    1b) 190
    Strength: 1a) worked up to 210 with same rep scheme – groin felt really good today…it could have handled more than 210
    1b) 230
    Conditioning: 4 rnds – paced a little to much

  6. BBG
    1a.) 110 kg, missed the 4th jerk
    1b.) 80, 90, 100, 90, 90
    Strength
    1) 345, 365, 387#. Didn’t use a belt today and it felt good
    Totally forgot about bench
    CND
    subbed 50 DU for rows. Stopped at 5 rounds in 18:15.
    C2B pull-ups felt unsafe after the trashing those step ups put on my forearms. Almost fell off the bar twice.

  7. BBG-
    A) 104kg
    B) 87kg.. I think I shorted this a little

    STR-
    A) off 172kg.
    85% x7.. 90% paused 4 and 5th rep. 95% both successful
    B) I’m so strong at benching its unfair.. An ugly 210# 5rm

    Cond-
    5 + 2 c2b

      • Kyle – That’s what I am assuming…50# DB/hand. You know, Rudy is in Oz and distracted by the Commodore Ute…

        • lol that is what I did… but my god I don’t think my forearms have ever hurt that bad during a workout. My legs were no issue during the step-ups I physically couldn’t hold the DB’s anymore

  8. BBG
    1a) 215
    1b)185
    Strength
    1a) off 375
    1b) 205
    Cond
    @ work. No box No rower. Did 11.4 140 reps in 9:30 then got a call.

  9. Is everyone who has completed this using a 20″ box or 24″ box for the step ups? I would like to know which to do before I begin and so I know who I am “competing” against.

  10. BS 285/300/315
    had to single out two reps at 90% and all at 95% but I got them in. Rest day otherwise, some general barbell work for SuperFit tomorrow…

  11. BBG – 205×4, 225×3+a clean. Couldn’t lock out the jerk

    Squats: 310×8 (holy fuck), 330×5, 345x2x2. Got them all. Good times
    Bench: 225

    Cond: later if time allows

  12. BBG:
    1a.) 175, 190, 205, 215x3f, 220×3.5 ~ missed PJ
    1b.) 175, 195, 215, 230, 240x2ff

    Strength:
    1a.) 280×8, 300×5(*PR 5 RM), 315x2x2
    1b.) 165, 175, 190, 205

    Conditioning:
    4 + 80m ~ (24kg KB’s, alternated legs, touched top of trailing leg foot to box)

  13. BBG: a)135,155,185,205,225(3reps) couldn’t maintain hook grip
    b)135,155,185,205,205
    Strength: a)375,395,425
    b)225,275,295,315(4reps)
    Cond: 4 rounds + 8 c2b
    forearms blasted

  14. Training at CF Rise land of Eleiko and Kilos. Idk how to math.

    1a. 65k
    1b. 65k
    2a. 105k. I failed to hit all sets at Rx weight. Strength wasn’t there. 15 hour car drive and sleeping on couches is bad…
    2b. 135lb

    Conditioning- 3+20
    Probably best sets of c2b I’ve had and quick rows. But the step ups really blew, spiked my heart rate, and taxed my grip.

  15. BBG: dnd

    Strength:
    1A) haven’t squatted heavy in 2 mths. just added weight today as I felt comfortable, not off %s. 175-200-220-230

    1B) 185

    Conditioning: 2 rounds + 12 steps

    10 supinated grip PUs
    20 DB 20″ Stepups 50#
    subbed SDHPs @ 45# x 50 reps

  16. BBG
    1. 245
    2. 225

    Strength
    1. Off of 405. Felt strong today
    2. DB bench 100# Db’s all sets. Did 7 reps

    Cond:

    5 rounds + 2 step ups

    Felt great today, lots of gas in the tank.

  17. BBG
    1a) 255, first time keeping hook grip
    1b) up to 215
    SS
    1a) off 415. 95%- 1+f, 2, 1+f. All sets required pauses
    1b) pendlay rows instead
    Cond- 4+30+80 m
    Jackass partner decided we weren’t allowed to set KB down…

  18. BBG
    No go w/ wrist

    STR
    1a) 300, 320, 335
    1b) Subd one arm KB press w/ 53#

    CND
    4 rds + 15 stepups….

    ….dear lord have mercy on my forearms. Had to break up the steps into 2×10 to give my grip a break. Caught breath on row, ~2:00 pace

  19. Short on time today

    C&J: up to 185
    Squats done after conditioning
    1×5 315, 2×5 345, 1×7 345

    Cond: 4+10

  20. BBG:
    1a) 115, 135, 140, 145, 155# …I think. Writing stuff down correctly proved to be the challenge today.
    1b) 125, 135, 155, 165, 175#

    Strength:
    1a) 210, 220.5, 233#
    1b) 135, 145, 155, 170#

    Conditioning: 4 rounds plus 3 stepups

  21. 27/77kg/5’9″/M/CenEast

    1/1/1

    5×4 PCln & PJ: 165/175/185/192# – Yes, I have two 1# plates
    5×4 JBal: 145/155/165/177#

    HBBS: dropped %’s down to get the work in. 75/80/85/90%. Kept rep scheme.
    BP: 175/185/195/215#

    Conditioning: 4 Rds + 11 Step-ups.
    C2B: kept it at 5/5
    SU: 10/10. Forearms were okay as I hook-gripped the DBs but hips were another story…
    Row: 2:00 pace

  22. I’m not sure why, but I wasn’t feeling 100% today

    BBG:
    1a) 185#-225#-245#-255#-265#
    1b) I just used the same weights

    Strength:
    1a) based off of 415#
    1b) 225-245-255-265 (not bad considering I haven’t benched in months)

    Conditioning:
    5 + 57 meters ( If I would have pushed a little harder on the rows, I think I could have finished the 6th round. I hook gripped DBs which really helped save my grip. Doing long AMRAPs

  23. 1) 176, 198, 220, 242, 264(2)
    2) 225, 275(3), 255, 275 (Push Jerk x 4), 305 (Push Jerk x 3). Felt like test my no foot movement push jerk and it felt pretty good.

    Squats – 355 x 8 (PR), 375 x 5 (PR), 405 x 1, 405 x 1
    Bench – 225, 275, 255, 275 (3)

    Conditioning – 4 Rounds + 215 meters.

  24. BBG:
    1a) 185 (jerks turned hybrid on rep 3)
    1b) DND

    Strength:
    1a) 265, 275, 295/300
    -Very difficult, can’t find my rhythm since foot injury.
    1b) 185

    Conditioning:
    15min AMPRAP:
    3 rounds

  25. 30/M/175#/5’9″

    BBG
    1a) 135, 155, 175, 185, 205(3) so very lame for missing the last jerk
    1b) 185(?), 135, 155, 175, 135 these are seriously weird, on the bright side, broke in my jerk blocks. They work.

    Strength
    1a) 265(6) 280(2) 300(1) 300(0) I can only squat with Smolov
    1b) 135, 185, 225(f), 205

    CND
    4 rounds flat
    Subbed 50 DU for row, also did 45# plate step up. I wish I had more DB’s. Step ups blow.

  26. Felt pretty good today I had some frustration to deal with and I think it helped.
    1a. 135, 155, 165, 185#
    b. 45, 95, 115, 145#
    2a. 255, 285, 300, 315#
    b. 185, 195, 205, 215#
    No cond.

  27. 185lb t&g C&J
    Squats to 315lb
    Bench to 185
    Cond: 4rds + 1 c2b pu (40lb dbs because it’s all I have)

    I’m pretty happy with 4 rounds for an old guy like me.

  28. M/16/155/ South West

    BBG:
    A. Up to 135
    B. Up to 115

    Strength:
    A. Off of 225, Completed
    B. Had to sub OH Press, got 105×3, then 100×5

    Conditioning:
    4Rds+24, Sub 400M Run, 35Lb Dumbells

  29. BBG:
    1A) 190,200,210,220,245(2) F on 3rd hit as singles – rest 90 sec.
    1B) 185,195,205,215,230(2) F on 3rd– rest 90 sec.

    Strength:
    1A) Back Squat:1X8@ 385, 1X5@ 410, 2X2@ 435­ quick up and down with no pause every set – rest 2:00. One pause on set of 8 and one pause on set of 410
    1B) Bench Press: 4X5. 245,265,285. 315 (3) F on 4 used spotting assistance on 4 and 5. rest 2:00

    Conditioning: Later tonight
    20 minute AMRAP of:

  30. Str 1A) 7X285#, 5X300#, 2X320#
    Cond – 2 Rounds + 3 Stepups in 13:00. 40# DBs are the heaviest I have. Rower malfunctioned during first round, no rowing in round 2. Chain slipped off the idler pulley somehow. Not a great effort on this one.

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