Vanessa Zingaro – 101kg Front Squat double @ 54kg:
WOD 140211:
BBG
1) 5X2 Clean from blocks (just above knee) + 1 Jerk – work to a max, rest 90 sec.
2A) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
2B) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
Strength/Skill
Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.
Conditioning
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)
*Rest after #1 until HR drops under 100BPM.
2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest
AD = AirDyne right?
sure is
1) 100, 110, 120, 125, 130kg
2a) 140, 140,145, 150kg
2b) 160 (got dizzy and was sec from passing out), 140, 150, 160kg
Strength:
BS @ 150kg
Conditioning
7min EMOM
Did ringdips x10, no poss. For MU
Didn’t count DU
4rds:
Did burpees first rd because AD was taken, 18+ 12 burpee
No idea AD
PC: 7/7/6/7
Had to rush
BBG
1.)130 kg failed jerk (tight shoulders)
Only jerk dips 160, 160, 170 170 kg
Strength
345#
CND
Tonight
BBG
1) 215, 235, 255, 275, 295×1
2a) Subbed jerk balances (4×3)- Up to 235
2b) 375
Strength at 355. Pauses, falling off rest, singled out after failing rep 3 on last set….
Cond
1) 20 DU, 16 DU then turned into AMRAP of MUs
2) Maxed out RPM on AD, 5-4-4-4, (Subbed burpees to fit in 3 people) 8-6-7-7
BBG
1) 185-215-245-265-275# (no misses)
2a) Skipped (no power rack)
2b) 365-375-375-375#
Strength
330# – no misses; some pauses, but definitely the quickest I’ve been down/up
Conditioning
1) Ended up being ME UB muscle-ups + ME UB DUs…
6/36 – 2/34 – 2/35 – 2/25 – 2/25 – 2/26 – 2/40
2) Just counted power cleans: 7 – 7 – 8 – 9
*And that second 30s on the AD each round sucked…
21/165/NorCal
BBG
1) 245
2a) 285 (should be 295-325 but my setup for the supports were a little sketch)
2b) 315
Strength
Based of 410 only went 80% (anyone else having a hard time doing these?)
Cond
Later at night
@Alvin – Yeah, I have been having a hard time with whatever HBBS’ing we’ve been doing lately. Ever since we finished Spencer’s FS/BS cycle.
Yup.
Just looking for reassurance, the other cycles were make-able but this cycle I feel like I’m constantly having to drop weight to keep tempo.
Cond
1) 6/60, 6/17, 4/0, 3/0, 3/0, 2/0, 4/0
2) AD: 17,16,18,21 PC: 6,5,5,9
Total AD/PC: 72/25
Bbg
1. 295. Missed jerk at 300.
2a. Did 4×5 225 push press instead
2b. 375. Felt strong
Strength
1. 345
Cond
1. No rings. Subed 10 strict pullups and dips
Didn’t keep track of du
2.
21. 17. 13. 16
7. 6. 8. 8.
19. 17. 16. 14
BBG
DND – wrist
STR/SKL
1a) 300 across
1b) Added in single-arm KB press 3×10@1.5
CND – did ME UB MU + UB DU, subs 30″ box jumps in second part
4+17, 4+10, 4+20, 1+11, 4+11, 3+10, 2+20
-3:00 Rest-
10, 10, 10, 10
BBG:
1) 210, 225 (f-jerk)
-Hang just above knee.
2a) Not possible.
2b) 275
Strength:
1) 260
Conditioning:
1) After first two rounds, just did 1min ME MU/ME UB DU’s.
(6/19, 6/21), 5/54, 5/18, 4/24, 3/24, 4/25
-My ring set up only allows for small “kicksies”, makes things a tad more difficult.
2) Total:
AD6 (reset each round):112c
PC’s: 13
BBG
1) 135#, 155#, 175#, 185#, 185#
2a) 185#, 195#, 215#, 225#
2b) 225#, 245#, 255#, 265#
Strength:
215# felt pretty easy
Conditioning
1) Couldn’t do 6 Bar Muscle Ups (No rings) in a minute so it turned into ME MU’s and work to 20 DU’s each round (3/20 x 3)
2) No AD so maxed on rower for distance in 30 secs>
146m/3 PC’s/146m
143m/3 PC’s/143m
143m/3 PC’s/140
138m/3/138m
185# was really close to my max was going to scale down but decided not too.
BBG
1) 235
2a) 270
2b) 270
Strength
4×315
Cond
1) 6/16-6/27-6/15-6/5-6/0-6/0-6/0
2) AD w/o counter
PC’s 6-6-6-6
good work making all 7 rounds on the MUs
Thanks man. There were some buzzer beaters the last few rounds.
m/35/5’8″/175lb
BBG
1) 185-215-225-235-245
2a) 255-265-285-305
2b) 275-285-295-305
STR
1) 275-275-275-275
COND
Other
BBG:
1) 145, 160, 165, 175, 180#
2a) 246#
2b) 246#
Strength/Skill: 208.5#
Conditioning:
1) 10 DUs first round, then ME muscle-ups: 4, 3, 3, 2, 2, 3 I think
2) Can’t read…did this wrong
BBG
1) 175
2A) dnd. The rack I use was not tall enough to do these.
2B) 250
Strength/Skill: dnd. running out of time, wanted to get cond done
Conditioning
1) sub/scaled this to what I could do, plus no rings. Did pullups/dips + about 30 sec of DUs every minute.
2) Subbed Burpees for cleans. Barbells at my gym are on 3rd floor and can’t take them to second floor where ADs are located. Got 10 or so burpees each round. Was gassed after this wod.
6 – 210
6 – 158
6 – 85 (ran out of time)
Damn, did that completely wrong.
Yeah, I was trying to figure out how you got 210 DUs in (less than) a minute. I know you’re real good, but that seemed impossible…
Chris, how exactly did you do it; I’m going to do it tonight.
6MU-then DU’s until the top of the minute for 7 min?
Very short on time today
C&J: 80 kg, 90, 95, 100, 107.5
HBBS: done at 160 kg which is a little lighter than prescribed
Cond: had to do a mix of du’s and sprints
C&J: 185/205(squat jerked)/205/225/245(missed 2nd clean)
HBBS: 340
MU/DUs: (max effort ub for both after first set)
6/47
2/38
2/18
1/21
1/20
2/25
3/27
Cond: split jumps instead of AD
331 total reps
1) 175 (+10)
A) 225
B) 225
Squats off of 240
Cond- 58 AD/32 PS
8/9/6
10/8/7
8/7/8
8/8/5
PC not ps….
Just got back from 5 days in St. Thomas for vacation. Too much Rum, too many Chicken Wings.
BBG:
1.) 245#, missed Jerk at 265#
2A.) DND
2B.) DND
Strength:
1a.) @310#. Felt good
1b.) subbed 5RM Bench from Friday.
225#, 250# for 4 reps
Cond:
1.) 33/42 MU’s. 94 DU’s
2.) 70-80 RPM on AD. 16 PC’s
29/6’4″/210#/NorCal
BBG
1) 275 Didn’t work toward maximal because I’m dealing with so much fatigue lately
2a/2b) didn’t do it – didn’t have a good setup for it. I want a power rack. Also, I’m sure there’s some utility to these movements, but not enough to keep me in the gym for that long. I wish I was one of those that had the time for this.
Str:
315 (Off 375, but PR is 385). Finally felt good on the squats in this cycle.
Cond:
1) 6/20, 6/20, 6/0, 4/0, 6/0, 4/0, 3/0
wow I think my pulling parts are pretty tired from the ME C2B yesterday
2)
Total Calories was 94
Cleans: 7,6,7,8 = 28 Did TNG doubles & triples
BBG: 155-165-175-185-190# from floor
Squats: 4×6 @80%
Cond:
mu: did 4 for first 4 min then dropped to 3mu’s for remainder. 68 total DU’s
Cond: subbed burpees for AD
13-7-8
13-7-9
12-7-10
12-7-10
27/168#/5’9″/M/CenEast
1/1/3
C&J: 145/175/195/205/210#
Jerk Rec: 255#. Off of 235#.
Jerk Dip Sq: 255#.
HBBS: 265/275/75/285#. Similar to some people, in order to keep tempo and form, I’ve been having to drop the %’s
Conditioning: I knew going in I couldn’t keep 6 MUs/minute. Goal was 3/min.
3/15
3/36
3/25
3/0
3/0
3/0
3/0
21 MUs/76 DUs
Part Deux:
No AD so spin bike. No distance, etc.
6/6/6/6 Power Clns Rx.
Clean – 305, after today I’m convinced my pull from the ground is all jacked up.
Did gyms conditioning for the rest of today’s workout
BBG: c and j – 225, 255, 275, 295, 305
No jerk recoveries.
Dip squats: 345, 365, 375
Back Squats: 335
Cond: 2 rounds of MU and 87 doubles then just did my best to get all 42 MU in there.
92 cals on airdyne and 28 power cleans.
M/30/177/5’9″
BBG
1) 165, 185, 205, 215, 225
2a) DND
2b) 255
Strength
Tired of failing so I worked up and tried to avoid pauses
225, 235, 245, 255
CND
1) 6 +12, 6, 4, 4, 3, 5, 4 (30 in 6:14, PR) LOL
2) 11-5-7, 11-6-7, 14-6-5, 11-6-6, did AD for cal here
1) 245
a) 255/265/275/285
b) 305/315/325/335
BS 285 woof
Cond did 4MU/round to keep moving
140 total DUs
150 cals (Airdyne AD2)
25 Power cleans
Yesterdays Stuff:
BBG:
1) up to 245#
2a) 255-265-275
2b) 305#
Strength:
1a) 45 (1st 40 were butterfly and last 5 were kipping. I did video as I wasn’t expecting to hit this!), 33,31
1b) 185, 205, 210 (6 steps)
Conditioning: Did not do… I wasn’t feeling well.
Today’s Stuff:
1) up to 305#
2a) 335#
2b) 265#
Strength:
1) based off of 415#
Conditioning:
1) finished all sets of MU UB and under 20 sec. (35, 31, 36, 14, 29, 27, 11, 24)
2) AD/PC 25/9, 22/8, 22/8, 23/8
*did not video
27/172#/NorCal
BBG
1) got up to 265#
2) DND No equipment
2b) worked up to 340#
Strength
315# failed on the last set
Conditioning
Hit all rounds except the last. 1st round of DU’s got up to 57 and dropped down to as little as 1.
DND the second set of conditioning.
BBG
1) 5×2@165#
2)Skipped
S/S
1) 4×5@240
Cond.
Different
BBG:
A. 145
B. Jerk Balance Sub 115 across
C. 205 across
Strength:
A. 195 Across
Conditioning:
DND out of time
BBG:
1.) 195, 210, 225, 240, 255
2a.)275, 290, 305, 315
2b.)305, 315, 315, 330
Strength:
1.) 280x5x5x5x5
Conditioning:
1.) Just attempted 3 MU every :30 sec for 7 min
30 ~ 5:50*PR (-1:10 ~ failed 1 at 5:24)
33 ~ 7:00
49 UBDU @ end
2.)
16 ~ 4 ~ 9
15 ~ 4 ~ 9
14 ~ 5 ~ 9
14 ~ 6 ~ 9
(Sandbagged the PC’s)
2 + 1 C&J (Blocks): 220, 264, 286, 308, 330 (missed jerk). Took a shot at 352# and racked the weight but could not stand up.
Dip Squats: 374, 396, 420
No Jerk Recoveries due to set up.
Squats off 420#
Conditioning:
MUs/Dubs – basically was jus trying to get every MU here possible and DUBs were an after thought.
6+20
6+15
6+20
4+5
4+10
4+15
5+0
Only had time for about two minutes of rest before the next part. Used the AD but the display is broken so just went really hard. It sucked.
Power Cleans – 5, 5, 5, 6
1. 125, 135, 165, 165, 185
2a.dnd
b. 215
3. 285
No cond.
Bbg: 185,195,205, 215x, 215
2a) dubbed jerk balances 185, 175 x 3
2b) 275
Strength: 310
Conditioning: 1) 23 mu/ 194 du
2) subbed shuttle run 25 ft, no ad and forearms/elbows are beat up, so I decided against rowing as well.
1) 250ft-4 pc rx- 225ft
2) 250-5-225
3) 250-6-175
4) 250-6-175
*subbed
BBG: 1) 205
Strength: 205
Conditioning: 1) can’t do emom so did AMRAP for 7mins
M/28/#152/NorCal
BBG
1. 135-165-185-205-225(F jerk)
2a. DND
2b. 225-245-255
Strength
255-255-255-255(Got 1 rep)
Conditioning
DND
BBG:
1) 5X2 Clean from blocks: 225, 245(missed 1), 255 (missed 1), 265 (missed 1) ,275. Missed a few throughout-was pissed never felt comfortable.
2A) 4X3 Jerk Recoveries @ 275 / was sketchy on the set-up didn’t like it.
2B) 4X3 Dip Squats @ 275/285/285/285 awkward
Strength/Skill:
Back Squat: 4X5@85% – 385, not as quick of an up and down as I wanted.
Conditioning: Tonight after work; did 3 minutes of ME burpees just in the mean time
Conditioning: Felt like I was just going through the motions; was able to pick it up a bit on the 2nd piece
1) EMOM for 7 minutes: Went to 4’s after the 1st minute then just did what I could get done
6/20-4/14-4/14-3/10-3/10-3/4-2/21
*Rested a couple minutes.
2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest
83cals/6-6-6-7 PC’s
M/26/155#/5’8″/SW
1.245#
2A. DND, no access to Power Rack
2B. 295, 305, 315, 321#
3. 285# x 5 x 3 sets & 300# x 5 x 1 set (first 3 sets were @ 80%, last was @ 85%)
4. 6/35, 4/0, 0/0, 6/30, 0/0, 6/20, 4/20 (This went terribly; the 0/0 sets I just sat there and swore that my pulling muscles were going to shit, haha. In retrospect I should have just cut back on the number of muscle ups per set so I could continue cranking out sets of double-unders also)
5. DND, no time today
M/20/185
BBG
1. got up to 255 failed my first attempt at 265. hard to stay on my heels from blocks
2a&b dnd no place to do them and short on time
Strength
355 (off 415) felt really good today…probably because I initially thought it was 4×8 @ 85%
Conditioning
1. scaled to just muscle ups and after first 3 mins had to do sets of 6 with 60 sec rest…form felt a lot better and the cues from the video helped a lot once I started fatiguing. only 1 missed rep
2. no airdyne/no rower by barbells. did 4 rounds of 30 double under/6 power cleans/30 double unders with 90 sec rest
BBG:
1) 100kg
Strength:
1) HBBS: 4×5 @ 225#
WOD- 5x500m Row (~2:00/500m)
great work this weekend at sfecc, let’s see #2 in mid-atl under 21 this year right behind the young assassin
BBG
1.) 205 (10# PR)
Strength
1.) 205, 205, 215, 215 Had to pause at the top to take deep breath and was back on it. Was not ideal but certainly much faster pace than normal
bbg
1)245,255,265,275,280
2a)heavy as fuck
2b)no setup
str
350
cond
did 14 min emom, 6mu even, max du odd
6/45, 6/33,6/35,6/21,5/45,3/46,4/60
ad/pc/ad
10/6/10, 20/4/7,21/7/8, 19/5/12