140218

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Nicole Capurso – 100kg Clean & Jerk:

WOD 140218:

BBG

1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, 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: 4X3@90% – quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#

42 thoughts on “140218”

  3. BBG
    1) 295 with a press out, missed 305 clean
    2a) Jerk balances- 205, 225, 245, 255
    2b) 385
    SS
    1) 375, best they’ve felt all cycle
    Cond
    12:34, over 6 minutes on the 30 HSPU

  4. BBG
    1. 305
    2a. Just did push press at 255
    2b. 375

    Strength
    1. 375…a little off today, but not bad

    Cond
    8:41, set of 30 hspu killed me, all else unbroken

  6. 39M/195#
    BBG: dnd
    Strength: 235#, lightened the weight to increase the tempo
    cond: 15:26, HSPUs slowed me down

  7. C&J: 245. Same as yesterday – from mid thigh instead of just above knee due to no lower blocks

    Squats – 330lb. No misses

    Cond: 7:18 – felt fast other than last 15 reps of the 30 HSPU

  8. BBG
    1.) 110 kg, 120, 130, 135, 140 kg Pretty happy about this from blocks. jerk felt a little off
    2a.) DND, logistically can’t
    2b.)165 kg
    Strength
    1.) 365 #
    CND
    Tweaked back during squats, didn’t want to push it with the open so close
    5×500 rows. all under 1:40

  9. Bbg-
    1) 122

    A)done
    B)done

    STR-
    @152. Paused every rep. My back is still sore from the dead lift workout last week haha

    Cond-
    7:19. Paced the first round too much. I still suck at HSPU

  10. BBG:
    1) 185
    2A) Jerk balances: 175-185(1)
    2B) 255

    Strength/Skill: dnd

    Conditioning: 9:58 (135# PC)

  12. BBG:
    1) 145, 160, 175, 185, 190#
    2a) 252#
    2b) 252#

    Strength/Skill: 220.5#

    Conditioning: 8:09

  13. 21/165/5’8″/NorCal

    BBG
    1) 280 (all time C&J PR)
    2a) DND
    2b) DND

    Strength
    1) based off 410 (legs felt very weak today, took it down to 80%)

    Cond
    5:53 (everything unbroken except the 30 HSPU did 12,13,5)

  14. 29/6’4″/210/NorCal

    BBG)
    1) 290 – missed 300 a few times

    2a/2b) nope

    Str
    Off of 375, missed last rep

    Cond
    6:12 – the Regionals standard HSPU is for tiny people like Alvin

  15. BBG:
    1) 90 kg, 100, 105, 110, 115 (miss)
    2) dip squats at 140

    HBBS: 2×3 at 175kg, 2×3 at 170 kg
    first two sets crushed me

    Cond: 13:35
    took me about 6 mins to finish the last set of hspu

  16. recovering from the flu on sunday. took the bbg and strength easy today
    c+j 205
    squats 4×3/75,80,85,85%
    con 11:15
    felt sluggish throughout the day, but it felt good to go hard on the conditioning

  17. C&J f/blocks: 185/205/225/245(20lb pr)/270(45lb pr!)

    HBBS: 360 missed 3rd rep on 3rd set. Didn’t attempt 3rd rep on 4th set. Weak in the legs today.

    Cond: 8:14 felt really heavy on hspu today. Fatass.

  18. 1) 185# +10, matches pr from ground
    A) 225
    B) 225
    Strength) 215
    Cond-
    11:35 left shoulder acting up during hspus did first 10 UB then sets of 2 or 3 🙁

  20. 27/172#/NorCal

    BBG
    1) 225-245-255-265-275#
    2a) 285 (Only did singles off the infinity rack. Super sketchy. Had to dump the weight after every single.)
    2b) 340#

    Strength
    335-335-335(failed on the 3rd rep)-325

    Conditioning
    6:38Rx

  21. 1) 230-240-250-255-260
    failed two jerks at 260, got the third

    Dip squats 295/305/315/315

    Cond 11:38
    last set of hspus…

  22. CJ From Blocks: 264, 286, 308, 330. 3 attempts at 341 and really not that close. Not nearly as explosive as yesterday after the lunging and wall balls yesterday.

    Dip Squats: 375, 420 x 3
    No Jerk Balances, just did a little single leg rehab stuff.

    Squats: 4 x 3 @ 375#

    Conditioning: 5:54

  23. 27/168#/5’9″/M/CenEast

    1/1/1

    5×1 C&J from knee: 135/165/195/210/220#

    Jerk Rec: done. 265#. Off of 235#
    Jerk Dip Sq: done. 265#. Off of 235#

    HBBS: went at 85% to keep timing and tempo. 285# off of 355#

    Conditioining: 8:55 Rx.
    SJs: UB but sucked. Could feel them burning. Glad HSPUs were between.
    HSPUs: 10; 10/10; 9/8/7/6
    HClns: 10; 5/5; 5/5

  24. Right Shoulder was being stupid today

    BBG:
    1.) 245#, missed Jerk @265#
    2A.) DND, nowhere to do these
    2B.) @315#, ~115%

    Strength:
    @330#. Fast, no pause

    Cond:
    10:59 Rx. Last 30 HSPU prob took me 4 minutes

  26. M/30/178#/5’9″

    BBG
    1) 185, 205, 215, 225, 235 (PR from anything tie)

    2a) DND
    2b) 275

    Strength
    245, 265, 275, 285 (295 would be 90% lol)

    CND
    11:28 – HSPU’s are getting better (this means I used to really suck)

  27. BBG
    1) 185/205/225/235/245
    2) no time

    Strength:
    Did 315 (84%) for 3 sets. Back is sore.
    Took time off from the heavy squats for my knee. Today no pain.

    Cond
    9:24
    Last rd took way to long. Around 6min

  29. BBG:
    1.) 265 ~ 96%, 280f
    2a.)290, 305, 315, 330
    2b.)305, 315, 325, 335

    Strength:
    1.) 305x3x3x3x3

    Conditioning:
    6:49 Rx (knee touching floor every rep of split jumps ~ assuming that’s standard)

  30. BBG: DND,elbow/forearm still tight
    Strength: 330, no misses, had to pause on the last 4 reps though
    Conditioning: modified to accommodate my elbow situation
    For time:
    30 split jumps
    50 double unders
    10 6″ target burpees
    30 split jumps
    75 double unders
    10 6″ target burpees
    30 split jumps
    100 double unders
    10 6″ target burpees
    5:56

  31. M/28/#152/NorCal
    BBG
    1. 185-205-215-225-235(failed)
    2a. 245 (This got funny real fast. Adam Kubo and I tried it on the infinity rack.)
    2b.265
    Strength
    1 set at 285 (I can’t add so good) 2 sets at 275 (failed 3rd rep), 1 set 265. I was all over the place.
    Conditioning
    8:58 Rx

  32. BBG

    1) 5X1 Clean from blocks & Jerk: 221-241-256-265-275f (265 was Saturdays max)
    2A) 4X3 Jerk Recoveries 285# More comfortable with the movement this week
    2B) 4X3 Dip Squats: 285# Hurt

    Strength/Skill
    Back Squat: 285, hit 295 on last set. Failed to do no pause, first 2 reps were fine, had to gather myself before the 3rep.

    Conditioning
    For time:
    9:41 rx’d.. did the cleans unbroken. HSPU are getting a lot better!!!

  33. 1. 165-205#; kept it super light, body was hurtin
    2. 290-320#
    3. Skipped the rest, whole body was feeling like shit and hip was nasty tight

  34. 2/3/2

    BBG
    1) 185-205-215-225-235
    2a) 155 across – worked on speed
    2b) 275

    Str.
    1) 4×3 @ 275

    Cond.
    15:22 – HSPU were awful

  37. Did extra mobility for shoulder instead of bbg
    Did 20 min emom 8c2b (odd min), 4ohs@ 145#(even min) because I was short on time. Will do clean bbg on Wednesday.

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