140405

Sorry for the late post for those of you who are on the other side of the world (although I kind of am too-ish). It’s so lovely here I forgot we’re 900 hours behind.

All info on Regionals prep, and a bunch of other new stuff is coming Monday. You should be excited.

Btw, Hawaii is kinda incredible – we’re having a lovey Homiemoon…

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WOD 140405:

BBG

1) 15 minutes to establish a 1rm Snatch.

2) 15 minutes to establish a 1rm Clean & Jerk.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time.

33 thoughts on “140405

  1. Snatch: 215 (ties PR from floor)
    C&J : 265 (also ties PR from floor)

    FS: 300 x 2. Got stapled on my 3rd rep.

    Diane: 3:30. Pretty sure this is about a 30 sec PR. Anyone know when we did this last?

  2. BBG
    Lat/rotator cuff is still pretty jacked up from yesterday; couldn’t even lift 115# off the floor.

    Strength
    275, 305×2

    Conditioning
    Different (10 minute AMRAP: Run 200m & 5 parallette HSPU, 10″ deficit)

  3. BBG:
    1) 150# (10# PR) getting better and better
    2) 210# (plateauing here for about 4 weeks)
    Strength:
    Front Squat 3RM 205#
    Decided to rest and 1RM as well. I got 245# which is a 20# PR loving the programming
    Conditioning:
    4:25
    I did this back in January and completed it in 7:34. Increased my deadlift 1RM by 50# (375#) and my Diane time by over 3 minutes. I say again, I love the programming

  4. 27/168#/5’9″/M/CenEast

    1/1/1 – Had to skip yesterday so did both today

    1RM DL: 405#; Same as one year prior. Huge weakness. Posterior chain. 14.3 sucked for me. Need to work DL program in 2 days/week if we aren’t doing one here.

    ME UB MUs: 9; +2 PR
    400m: 1:18; +0:06 sec PR
    HS Walk: 40′; done in 5′ increments
    ME UB WBs: 51; never tested this before so I guess I’m happy? Shoulders fatigued before legs

    ******************************************
    1RM Sn: 185#; -5# PR; obviously my first pull sucks if I can hit 190# from hang and blocks
    1RM C&J: 240#; +5# PR
    3RM FS: 365#. Ties PR; Hit 270# for 2: oox
    Diane: 4:56; -0:22 PR; considering I did all of this in one day, I’m not too upset.

  5. BBG
    Snatch: 205(tied PR, first time hitting this since I PRd)

    Clean and jerk: stopped at 245

    Strength: 285# (5# PR)

    Cond
    Other. Lower back is fried

  6. BBG:
    1.) 185, 205, 215, 225f, 225(-30), 235f
    2.) 185, 215, 235, 255(-20), 270f

    Strength:
    1.) 205, 235, 260(-20)

    Conditioning:
    3:24*PR (-:40)

    Fatigued like whoa today.

  7. Mixed it up a little today – took yesterday off

    Power Snatch EMOM – up to 239 PR (by 2lbs)

    Quick Deadlift session up to 405 x 1

    Modified Diane

    15-12-9 of:
    Deadlift, 275lbs
    6″ Deficit HSPU

    4:15

    EMOM Alternating for 10 min

    Odd – 10 KB Swings, 44kg
    Even – 10 Strict Ring Dips +20lb vest

  8. BBG
    1.) 205#, missed 225# forward
    2.) worked up to 80%

    Strength
    320#, PR +5#

    Cond
    Didn’t feel right after the 21s so I stopped

  9. 16/ 160lbs/ NorthEast
    Strength:
    Snatch-185lbs(-20 off pr)
    C&J- 235(-15) stood up 255 twice but missed jerk both times definitely looking to hit in within the next two weeks

  10. BBG
    1) 185# – 20# off pr, had some technique issues
    2) 260# – 15# pr

    Strength
    1) 245# 20# off pr, back started to tighten up

    Cond
    Skipped, might hit tomorrow

  11. Had a scare on the hang cleans Tuesday. Knee is feeling weak and sore.

    Snatch: 205(-15)
    CJ: 225(-50)
    FS triple: skipped

    Cond: 3:51 that’s like a 90sec pr. Literally felt like I barely tried today. Stayed calm and smooth, broke early on the 15 set of deads and hit hspu ub. Usually blow up in the 15s when I tried to rush.

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    I had to work late yesterday so I did not get to do yesterday’s. I only had 22 minutes at the gym today (work late again), so I did pieces of yesterday and today’s WOD’s.

    Establish a 1RM Deadlift (12 min)
    315 – not the best form, but equals my PR

    Establish a 1rm Snatch (10 min)
    125, 135 (pull) – Almost got this, was very close.

    (Gym closed went outside)
    Run 400m AFAP
    1:23 I could probably have done this a touch faster.

    I thought about doing the ME handstand walk in the parking lot, but I decided I like having skin on my hands more.

    • Ignore the first line, autofill put the wrong thing in initially and when I copy/pasted…well you see what happened.

  13. 1) 75 (-5)
    2) 95 (-10)
    3) 100 (-10)
    Cond – easy 2k row instead. A little beat up this week, so I decided to conserve for the next cycle.

  14. 1) 165 – missed 175 previous PR
    2) 225 – cleaned but couldn’t hit the jerk on 235

    Did 5 sets of 3 at 225 with 30 sec rest between each

    Diane – 5:16, beat my previous PR by about a minute.

  15. Been a while since posting…I am really glad the Open is over.

    BBG
    1) 170# (10#pr)
    2) 215# (5#pr) -best my jerk has felt
    225# clean -this was a goal weight for me. Felt strong and hit it today
    Strength
    225# 3RM front squat. Tried 235# got 1
    No time for condish

  16. BBG:
    1) 145# (-25#…what the fuck)
    2) 205# matched PR

    Strength: 210# (PR)

    Conditioning: 4:20 PR

  17. 22/80kg

    Sn- 90
    CJ-110
    F sq- 3×120, didn’t try heavier
    Diane- 10:29. Huge PR. And I had done the heavy DL, 400m and played basketball that morning. Very happy with that, getting better at kipping HSPU made a world of difference, almost 5mins.
    Sub 10 next time

  18. M/30/175/5’9″

    BBG
    1) 195 – finally a (5#) PR
    2) 235, 245 felt weird so it was dumped

    Strength
    NA, back fried

    CND
    4 rounds of
    30 s C2B
    30s AD
    1 min rest
    11+14
    10+14
    9+14
    11+14

  19. M/20/195
    BBG
    1: DND
    2: 280 (+5) back felt weird so stopped there
    Strength
    worked up to 335 for a single
    Conditioning
    3:55…50 seconds off my PR and the second time I haven’t come close to my best. Unbroken all the way through.

  20. m/37/185
    BBG:
    1.) 155
    2.) 195 (failed on the jerk at 205)
    Strength
    3.) 265
    Conditioning
    17:14 (Brutally slow but I’ve never completed this rx’d before so I’m happy. HSPU’s need lots of work)

  21. BBG
    1) 215 (-20), Missed 225×3
    2) 275 (-30)

    Strength:
    345

    Conditioning: “Diane”
    21-15-9 of:
    Deadlifts 225#
    HSPU (regionals standard)

    4:55 (about 50 sec. off pr pace), did what I could body was smoked today.

  22. BBG 1) 165# (Failed 180# x2)
    BBG 2) 250# [PR]
    Str) 275# [PR]
    Cond – 8:28, best Diane in a long time, actually a PR doing HSPU with no Abmat.

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