140304

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Apparently a 300# Snatch isn’t that hard anymore. This is the second one in the last week, who’s next?

I always thought of Louisville as a southern city, you know – where it’s warm. Despite the ice storms, helicopter failures, and howling horsepower, we had an amazing weekend with everyone at CF Bluegrass. I want to thank Jo, the Bluegrass staff, and their heater for taking great care of us.

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WOD 140304:

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

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20″

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.

59 thoughts on “140304”

  1. New squat cycle? I was thinking of doing the Smolov Jr. who started in “130617” to improve my leg strength, but if we’ll start a new cycle I think I can do the Smolov another time.

    • Typically around this time (6-10 weeks out from regionals) we start doing weekly 20RMs, shifting towards power-endurance rather than max strength in terms of back squats. Depending on where your squat is, it could be equally improved by Smolov or 20 rep maxes right now. Personal thing.

  2. BBG
    1) 185, 205, 223, 245, 260 failed
    2a) 223, 205, 205, 205
    2b) 245, 275, 275, 275

    Strength
    1) 215
    2) 4 reps

    Conditioning
    11:46
    failed to do a mu

  3. BBG
    1) 285# (rough)
    2a) Skipped
    2b) 375# across

    Strength
    1) Failed after 17 reps, then realized I had 295# on the bar, not the 275# I should have. Equal parts pissed about, and pleased with, this…
    2) DND

    Conditioning
    1) 14:06 total time (1:04 – 1:14 – 1:40 – 1:28 – 1:36)
    2) 13 in 5:00 (muscle-ups were very rusty, but no pain; far too many misses)

  4. BBG
    1) 220, 240, 264, 284, 304, 314 (+,-) (9# PR clean off blocks), 324f caught and crumpled
    2a) Jerk balances- 220
    2b) 395

    Strength
    1) 255
    2) 6

    Cond
    1:06-1:03-1:12-1:20-1:27, MUs 12:16-18:10

  5. Back really sore after doing 14.1 yesterday.
    1) worked up to 225
    2a) skipped, don’t have equipment to do it
    2b) 275 all across
    1) 225
    2) 1×225, this was rough with sore back
    Conditioning later in the day

    • Conditioning:
      0:57; 1:01; 1:00; 1:07; 1:15 – 5:20 twt
      20 muscle ups – 3:34

  6. 1) 255. Getting really pissed at my lack of progress on C&J. Havent hit a PR in like a year. Snatch keeps progressing, Clean goes nowhere. Very frustrated

    Squats: 245×16. I think my legs could have gotten 4 more but my back was locking up
    FS: 3 reps

    Cond: fastest round 1:10 – Slowest round 1:34. Had to break up the TTB last 2 rounds

  7. BBG: Up to 115Kg

    Strength: 120Kg (20/1)

    Cond: 1:30/1:35/1:37/1:39/1:38, 15 Muscle Ups (20 minute cap)

  8. BBG:
    1) up to 335#, 345# clean (PR from any position)
    2a) did 4×3 split jerks up to 295#
    2b) 365#

    Strength:
    1)265#
    2)

    Conditioning:
    later

    • Conditioning:

      1) 0:59, 0:57, 0:59, 0:59, 1:00 (4:54 TWT)
      2) 1:59 (10,7,3)

  9. 1) 225-235-246-250-260 failed jerk
    My jerk is really weak lately.

    a) up to 295
    b) up to 315

    20 RM 225# no problem (~70%)
    5 FS reps

    Cond 16:16 total time

    10:22 for 5rft ~1:05/round except last one, ttb kip gone
    4:26 for MUs

  10. Snatch and clean have felt really good off blocks this week so far.
    BBG
    1.) Up to 140 kg jerk felt solid.
    2a.)DND
    2b.) DND
    Strength
    20 RM at 275#
    7 Front squats at 275
    CND
    no time life is getting busy

  11. BBG: DND

    S/S: 245×20 (felt good)
    FSx 12

    Cond: 1:15/1:15/1:17/ 1:23/ 1:30
    MU’s 4:10

  12. BBG
    Later
    Strength
    1) 240
    2) 3 reps
    Cond
    :54-:50-:50-:50-:52- 4:16
    MU’s 2:28
    TWT- 6:44

  13. BBG
    1) 190 (+5 from last time) – 205(failed twice)
    2A) dnd
    2B) dnd

    Strength:

    1) 180. could have went heavier but glad I didn’t because the FS sucked
    2) 180 for 8 reps. Back was bowing so stopped

    Conditioning: Did 3 rounds at around 1:40 each. My legs were gassed from the squats

  14. 19 years old HT: 5’8, WT: 162lbs
    BBG
    1) 225lbs, 245lbs, 255lbs, 265lbs, 275lbs(PR)

    Strength
    5-3-1 bench
    155×5, 175×3, 195×10

    Conditioning
    1) 1:10, 1:10, 1:10, 1:20, 1:25
    2) 5:40
    TWT: 11:55

  15. Cj up to 260
    Dip squats 325
    Recovery 305
    Back squat 20×275
    Front squat 7×275
    Con
    1:10-1:15 each round
    Mu’s 7:55

  16. bbg
    1)265-295, f @ 305 (jerk)
    2a)jerk balance instead @ 205
    2b)330
    str
    1)255 ~68% of most recent 1RM, not post smalov 1RM
    2)9 @ 255
    cond
    1)done
    2)3:42 4 ub sets of 5

  17. Are the Jerk Recoveries suppose to be split style or push style? Not sure if it matters, but had to ask.

  18. BBG
    1) 95kg/103/110/117/123xfail jerk

    Strength
    1) 115kg (wasn’t terrible, all reps stayed fast out of the bottom. this was 68% of 1RM)
    2) 5 reps

    Conditioning
    1) 1:07, 1:06, 1:04, 1:10, 1:09

    2) 8 Muscle ups in the first minute…. then just used the fatigue state to practice on Muscle ups with an open grip. I’ve only ever been used to false grip so trying to find the turn-over with the open hand grip.

  19. BBG:
    1) full c&j: 90kg, 95, 100, 110, 115
    skipped jerk recoveries and dip drives

    Strength:
    1a) 120kg stayed a little under suggested %
    1b) 5 reps

    Cond: different, no area for mu or t2b

  20. BBG
    1) 250, PR. 265 got clean, missed jerk like a jerk
    2a+b) Dnd

    STR
    1) 245
    2) 5

    CND
    1:05, 1:06, 1:00, 1:05, 1:08
    10 MU in 1:48, hands are ripped apart and class had to start

  21. BBG: 1) 165, 185, 185, 205, 212 im skinny 🙁
    2A) idnt have the equipment
    2B) 205, 235, 235, 265
    Strength
    1) back squat 205×20

    2) front Squat 1

    Cond:
    1) :58, 1:04, 1:10, :60, 1:06
    2) 2:35 (20 MU)

  22. 1) 190# (+5 & matches from ground)
    2a) 225#
    2b) 235#
    3a) 155# went with 60% of max
    3b) 11

    Cond:
    1:12 UB
    1:15 ub
    1:24 6-6 on t2b
    1:15 ub
    1:30 5-3-2 t2b

    No time for mu’s

  24. BBG
    1.) 245#, missed Jerk at 265#
    2A.) + 2B.) DND

    Strength
    1.) 265#, felt “easy”
    2.) 6 reps

    Cond
    1:14/1:30 Low/High
    3:15 MU’s

  25. 2/2/2

    BBG
    1) 185-205-225-235-250(5# Pr)

    2a) jerk balance @ 165
    2b) @ 275

    Strength
    1) @ 215 – this sucked!
    2) 3 reps

    Cond.
    1)TWT – 16:48 – had to break up T2B on last 3 rounds
    2) 10 min EMOM – 2 mu’s – really wanted to focus on technique and get all 20

  26. BBG: 1) 215
    Strength: 1) 185
    2) 5 reps
    Conditioning: 1:30, 1:15, 1:31, 1:28, 1:30

  27. A. Up to 165
    B. Sub Jerk Balance at 135
    C. 205

    Strength:
    A. Done at 70%, 155
    B. 9 Reps

  28. BBG:
    1) 95kg, 104kg, 110kg, 115kg, 120kg
    Strength:
    1) HBBS: 225#
    2) FS: 225#- 8 reps
    WOD:
    1) 0:57, 0:53, 0:53, 0:54, 0:57 Rx
    2) 3:14 Rx

  29. BBG:

    1. 155
    2a. Skipped
    2b. Skipped

    S/S

    1. 185 (70%)
    2. 5 reps

    Cond.

    1. 1:25, 1:39, 1:47, 1:59, 2:17

    2. 5:18

  30. BBG:
    225 (from hang)

    Strength:
    That time of the year again…
    1) 235
    2) Completely forgot.
    -not looking forward to the DOMS tomorrow.

    Conditioning:
    1) TWT: 5:24 (:55, 1:00, 1:06, 1:10, 1:13)
    2) 5:28

  31. BBG:
    1) got interrupted at 205#
    2a) DND
    2b) DND
    Strength:
    1)255#
    2) 3

    Conditioning:
    :54/:57/1:05/1:06/1:20 damn TTB
    muscle ups: 3:58

  32. M/30/175#/5’9″

    BBG)
    1) 205, 215, 225, 235f, 235 (PR tie from blocks)
    2a) 235, 245, dnd
    2b) 275, 295, 295

    Strength
    1a) 205 I forgot how much 20rep sucks
    1b) 2 – had more, but f this lol

    CND
    1:26, 1:30, 1:30, 1:32, 1:33 all T2B unbroken, how are ppl getting under 60s???
    20MU in 4:38 WTF what’s my problem the MU time is decent but I can’t do burpee box jumps???

    • Junkin, how are you doing your burpee box jump? I do them laterally to the box and jump right to the box out of the burpee. If you are doing box facing burpees then that will definitely slow your time. I don’t know what the standard (if there is one for this movement) is so I could be doing it wrong too. Hope this helps!

      • Bryan

        I’m doing them facing the box. I guess that would add a second or two to each BBJ, accounting for most of that. Still I feel like moving at that pace would increase the suckfest big time.

        • Try a rd doing them laterally today and see if it faster for you. remember to jump to the box out of your burpee. catch your breath at the top of the box. good luck bro!

  33. BBG:
    1.)205, 225, 245, 265f, 270*PR from blocks (97%)
    2a.)290, 305, 315, 330
    2b.)305, 315, 315, 330

    Strength:
    1a.) 225 ~ 67%
    1b.) 8 ~ more than 1 min 3 of us squatting forgot until after 3rd BS’d

    Conditioning:
    :59, :59, :60, :64, :65 ~ TWT 5:07
    20 MU ~ 5:38

  34. BBG:
    1) 125, 145, 165, 185, 195# (miss)
    2a) 256#
    2b) 256#

    Strength:
    1) 180#
    2) 4

    Conditioning: 1:08, 1:10, 1:11, 1:11, 1:13. TWT for everything: 17:27

  35. BBG

    1) 100kg-105-110-115-121.
    121 felt great.
    2A) 100kg-120-126-136
    2B) 345#. So hard. Damn.
    Strength

    1) 121kg. Ouch.

    2) 1. Ouch
    Conditioning

    1) 1.01-1.08-1.16-1.16-1.14

    2) 2.57

  36. BBG
    165 180 195 210 225 Failed the jerk
    Strength
    HBBS- 60% -165
    FS- 10reps
    COND- 1:06 1:14 1:18 1:19 1:24
    MUs – 6:34

  37. CJ (Blocks): 220, 264, 286, 308, 330(missed jerk), 341(miss), 330

    Dip Squats : 395, 420 x 3
    Push Jerk Triples : 220, 242 x 3

    20 Rep Back Squat: 295
    Front Squats: 5 Reps

    Conditioning – This was done with no rest intervals. First part took 7:37. Total time with muscle up ups was 14:17.

    • I guess my buddy said I was looking at the wrong clock and I actually finished around 12:30 or so. We had do clocks and two different workouts running. That sound right but who knows.

  38. 28/172#/NorCal

    BBG
    199-221-243-254-265(F)
    2a) DND to lack of equipment
    2b) 342#

    Strength
    1) 255#
    2) I literally got 1… my back was fried. Did not use a belt or knee sleeves.

    Conditioning
    0:54-0:57-1:01-1:04-1:14 TWT=5:10
    MU’s 2:24

  39. BBG
    1) 110-112,5-115-117,5-120 kg (I think it was a 10 kg PR from that position)
    2a) did 4×3 Jerks to work on my technique with 100 kg
    2b) 140 kg

    Strength
    BS @ 110 kg
    FS x 6 (back smoked)

    Cond:
    1) 1:13-1:16-1:10-1:15-1:25 = TWT 6:19
    2) 2:23 (afraid of ripping my hands, pussed around too long)

  40. Too much running around hope to be doing these wods correctly some day.
    Squats 250# I hope this does not bite me in the ass.
    F squat 250# f, 225#/4, 275#/1 for revenge.
    Cond.
    5 rounds
    250 m row
    30 push ups
    13:01

  41. BBG
    1) 245 (felt a little off today)
    2) DND no proper equipment

    Strength
    1) 285
    2) 4 reps (back was fried)

    Cond
    1) 0:53-0:56-1:02-1:04-1:13
    TWT: 5:08
    2) 5:55 (for a little guy, I suck at MU a lot)

  42. BBG: from hang 165-175-185-195-205 (missed)
    Squats: different 3×6 @ 82%
    Cond: 1:00/ 1:00/ 1:03/ 1:10/ 1:17
    Mu’s: 4:20

  43. M/28/#150/NorCal
    BBG
    1. 155-179-199-215f-199
    2a. DND
    2b. DND
    Strength
    1. 20 reps @ 225
    2. 1 rep @ 225 Haha!
    1. I don’t read so gooood! Did TTB and did box jumps. I’m special ed.
    2. 2:46

  44. BBG
    1) 195# (8# PR), so was very happy with this. I don’t have boxes at my gym so did hang cleans above knee. I will be in the 200s in no time.Tried 205 but failed.
    2a) 215#, 220#, 220#, 220# (5# PR) happy with this as well; did from split stance
    2b) 245#, 245#, 255#, 255# (10# PR)
    Strength
    1) 205
    2) 3 reps
    Cond
    1) 1:30, 1:35, 1:37, 1:40, 1:42
    TWT: 8:04
    2) 5:26, really had a hard time with these. I had to do bar muscle ups as well, no where to hang rings in the small gym I workout at.

  45. BBG:
    !) Couldnt use boxes – 205 from hang
    2a/b) not done
    Strength:
    1) 195 (I like this format, I was tempted to start Smolov again, but this had a similar stimulus in my legs)
    2) 6 reps
    Condish:
    HAHAHAHAHA
    1) 2:35, 2:17, 2:20, 2:18, 2:18 (box facing burpees, totally spazzed on the first TTB)
    2) Hmmm….Muscle ups….

  46. M/20/185
    BBG
    1. Worked up to 255. Hit 260 but no jerk
    2a and b. DND no place to do recoveries
    Strength
    1. 275 (65%)
    2. 4
    Conditioning
    1. 1:20/1:18/1:22/1:24/1:25
    Twt: 6:49?
    2. 4:58 form didn’t feel great (kicksies) but only one miss

    First decent day since 14.1.

  47. 1. 235#
    2. 275-335
    3. 65% off 355#; 230#x20
    4. 230#x5 front squat
    5. :52, :52, :53, :54, :54
    6. 4.17 for MUs

  48. Bbg: 1) Up to 245
    2a) subbed jerk balances @ 185#
    2b) 275
    Strength: 1) 225 felt easy
    2) 8 reps
    Conditioning: 1:05, 1:02, 1:03, 1:06, 59s
    Skipped #2 b/c elbows still a little sore 🙁

  49. BBG 1) 215#
    Str 1) 225# (~65% of 350#)
    Str 2) 3 reps
    Cond 1) 3 rounds, 1:52, 2:08, 2:38. BBJ were SLOW.
    Cond 2) 10 MU, 2:58.

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