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.
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.
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.
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
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)
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
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
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
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)
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)
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
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
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
BBG
Later
Strength
1) 240
2) 3 reps
Cond
:54-:50-:50-:50-:52- 4:16
MU’s 2:28
TWT- 6:44
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
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
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
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
Are the Jerk Recoveries suppose to be split style or push style? Not sure if it matters, but had to ask.
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.
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
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
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)
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
Clean – 255 – felt like ass, 50# off my 2rm from blocks
Conditioning – 1:08, 1:18, 1:26, 1:22, 1:22 – MUs 6:03
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
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
1) Total – 16:48 – forgot my splits. 1:35- 1:55 range
BBG: 1) 215
Strength: 1) 185
2) 5 reps
Conditioning: 1:30, 1:15, 1:31, 1:28, 1:30
Practiced MU
A. Up to 165
B. Sub Jerk Balance at 135
C. 205
Strength:
A. Done at 70%, 155
B. 9 Reps
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
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
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
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
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???
+1 on the sub :60
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!
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
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
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
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
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.
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
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)
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
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)
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
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
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.
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….
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.
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
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 🙁
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.