Spent the entire day staring at the leaderboard, and drilling holes. Which one of these was productive? You decide…
You may have seen these amazing shirts featured in the camp picture from yesterday’s post. They are amazing (modeled amazingly by myself, Jared and Dave Fleming – yes, that’s the father of American Muscle), and they are the long awaited Para Bellum Series shirts. About a week ago we finally nailed down the sizes we needed for all camps, and ALL OF THEM are currently being shipped out to everyone who has attended a PBS camp (future camps will be on hand). Thank you guys for your patience, and enjoy. Also… Yes, they will be on sale soon if you didn’t attend a camp
WOD 140318:
BBG
1) 5X2 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.
Strength
1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)
*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.
2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)
Conditioning
4 rounds of:
10 Deficit HSPU 6/4″
15 TTB
20 6″ Target Burpees
Rest 1:1
Is it two cleans and one jerk or two clean and jerks?
BBG
1) 175#
2) 225, 235, 245, 255, 275#
BBG: 1) 205-225-235-245-245 from the Hang
2) DND
S/S: 1) 265
2) 8
Cond: 2:44-3:00-2:52-3:15.
Strength
1) 250
2) 3
Cond
2:19-2:23-2:24-2:22 TWT- 9:28
Surprisingly felt really good despite my 14.3 redo last night.
BBG:
1) 215 (hang)
Strength:
1) 255
2) 1
Conditioning
*5 strict 2″ deficit HSPU
9:04 TWT
BBG
1) 215-235-255-275-295 f 2nd jerk
2) Shoulder prehab
SS
1) 275
2) 8
Cond- DND
BBG: 215
Strength: 1) 195 +10
2) 5
Conditioning: 2:45,2:45,3:30
BBG
1.) worked up to 125 kg
2.) did some jerk singles out of the rack
Strength
1.) 134 kg Took about 3 minutes (lower back is still not recovered from 14.3)
2.) 3 reps
cnd
Later
hang c+j 205, 225,235,245,250f
recoveries 300
squats 295
front squats 3×295
con
2:10,2:25,2:55,3:45
TWT=11:15
BBG:
1) 200#
2) 225#
Cond: 2:08, 2:33, 2:48, 2:55
pretty tight around my butt after 14.3
started with Freestanding HS Hold 3x60sec
Cond: 30 min AMRAP
~700m Run
4 MU
6 rounds at an easy pace
____
1 hour rest
____
Today’s programming
BBG
1) 100-105-107,5-110-115 kg (no belt, felt good)
2) DND no equip to perform Jerk Recoveries
Strength
1) 120 kg (+5kg)
2) 6
Cond:
no deficit, no target, just surviving
2:19-2:24-2:21-2:01
TWT 9:05
BBG: clean only from blocks
100kg, 110, 115, 115, 120 (1/2)
BBG
1) Worked up to 160.
2) 200
Strength
1) 160
2) 7
Conditioning
3:58, 4:15, 4:28, 5:14 (The last round I had to extend my breaks during HSPU to do some urgent work related items on my phone. I also had to take extra breaks during TTB because my left hand started to feel like it might rip if I pushed it too hard.)
BBG
Worked up to 225.
Strength
Stopped at 15 on 275, legs felt fine lower back still lot from 14.3.
Cond
1:41
2:14
3:28
3:22
Rx
Fell off hard on those deficits.
Only had time for BBG
275#, Jerk was eh.
Lindy camp seems to have cured my Jerk tho
Bbg
A 225,235,245,255,265
B- dnd
S
F*** yea!!!!!
350 for 20 on back
350 for 4 on front
Cond;
2:15 2:40 3:05 3:40
BBG:
1) 115kg
Strength:
1) 245#
2) 7 reps
WOD- 7:22 TWT Rx
27/168#/5’9″/M/CenEast
3/1/3 – Butt is tight from 14.3, but glad it’s my butt and not my back
5×2 Sn: 125/145/155/165/175
4×2: C&J: 175/195/205/215
20 RM: 240#. +5# from last week. Off of 355#.
FS: 3 reps
Conditioning: modified due to missing Monday and wanting MU work.
Added 3 MUs to beginning of each round
Tried to keep slow and steady pace
2:39/3:49/4:09/4:14
HSPUs caught up to me as did T2B
Cj Doubles off Blocks: 264, 286, 308, 330 (missed second jerk). Then a single clean at 341 but no jerk. Three attempts at 352# but no luck standing it up.
20 Rep Back Squat – 315#. This was actually easier than last week for some reason. I only rest 1 minute after the back squats because I did not read it.
Front Squats – 3
After a break, I worked with some pause jerk triples up to 275#, then to a heavy single. Hit 315 easy to jumped to 365 for a PR. Had it locked out but lost it on the recovery.
Conditioning – Closer to an 8″ deficit. All T2B unbroken which felt good. Burpees were the hardest part.
2:00, 2:18, 2:40, 2:30
BBG:
1) 145, 165, 175, 185, 195#
2) 252#
Strength:
1) 190#
2) 3
Conditioning:
2:23, 2:25, 3:19, 4:42 (45’s and 25# plates plus ab mat for deficit)
Cleans were terrible that’s a hard position for me too.
1a.135, 165f,165, 165, 165 singles only
B.200#
2 a.265# major migraine at 13 but still finished
F squat-265f, 225/4
No cond.
BBG: Did all 5×2 @ 75% (225#), back sore after 14.3
1) @ 245
2) 1 Front Squat
Conditioning:
2:46
3:07
3:09
3:07
HSPU’s and burpees were the hardest part, TTB unbrocken
1) 205
20reps at 240 and 3 Front Squats (+7.5 from last week)
Def near max but might have 250
Cond 19:25 total no deficit
Rounds about 3:00
Felt like shit today, first real workout since Friday.
BBG
1) 180
2) dnd
Strength:
1) 190 (+5)
2) 190 x 5
Conditioning: later (hopefully)
bbg
1)225,245,255,265,275 did this wrong after seeing video today, did cj then cj
2)jerk balance @ 215
str
1)270 x 15 did not gut out last 5, back did not like these
2)4
cond
2:10, 2:20, 2:42, 2:33
I had to choose between either squats or conditioning. I decided to do the condition and ran out of time on it. Only had time for cleans and conditioning.
BBG:
1. 185 (10# PR from the blocks. When I hit 175# it was only for a single. 5# under my PR from the floor)
2. DND
Strength: DND
Conditioning:
Was only able to get 3 rounds and my phone died so I had to use a anolog clock at the gym for time. I was at about 3 minutes per round.
28/172#/NorCal
BBG
199-210-221-245-255#
2) DND to lack of equipment
Strength
Skipped… Knees were feeling really crappy along with my posterior from 14.3
Conditioning
1:32-1:55-2:06-2:06
BBG 1) 185#
Str 1) 245#
Str 2) 2 reps
Cond – Cut to 3 rounds of 5/10/15
2:44, 2:38, 2:42 — 8:04