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#
Can we get a gif of Rudy showing the split jump standard?
+100
+1
M/37/210
Bbg
255 from blocks
315 for jerk recovery and dips
All I had time for:(
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
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
BBG:
1) 215, 225(f-jerk)
Strength:
285
Conditioning:
12:30
39M/195#
BBG: dnd
Strength: 235#, lightened the weight to increase the tempo
cond: 15:26, HSPUs slowed me down
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
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
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
BBG:
1) 185
2A) Jerk balances: 175-185(1)
2B) 255
Strength/Skill: dnd
Conditioning: 9:58 (135# PC)
BBG: 1) 210
Strength: 225
Conditioning: 10:28
BBG:
1) 145, 160, 175, 185, 190#
2a) 252#
2b) 252#
Strength/Skill: 220.5#
Conditioning: 8:09
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)
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
Oh, and I did double unders instead of split jumps.
Because tards.
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
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
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.
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 🙁
BBG: 320
Dip squats-385
Back squats-355
Cond: 8:28
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
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…
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
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
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
C&J – ended up doing doubles from the ground. 295#
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)
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
BBG:
1) 115kg
Strength:
1) Off 385#: 345#
WOD- 11:53 Rx
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)
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
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
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!!!
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
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
* 2a were Jerk balances instead of the jerk recoveries
BBG
1) 195#
2A) 185#, 205#, 215#
2B) 255#, 265#, 265#
Strength
225#
Conditioning
9:38
bbg
1)265 x 2, 275 x 2, 285
2a)na
2b)heavy as fuck
str
365
cond
10:16 hspu disappeared today
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.
BBG 1) 135-185-195#
Str) 300#
Cond – 15:45 Rx’d