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…
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.
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?
http://outlawway2.wpengine.com/2014/01/07/140108/
Thanks bro. Actually 90 seconds faster than last time we did this, although I was sick at the time. I have come to the conclusion that I need to add in some extra deadlift work this year. My max hasn’t gone up in over a year, and 14.3 was my worst workout. I actually did the HSPU unbroken and had to put the bar down twice on the deads today. A little 5/3/1 just for my deadlift as a second session every week might be in order.
+1 14.3 was my worst by far
BBG: 1) 190
2) 230
Strength: 215
Conditioning: 7:20 ( pr by 1:30)
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)
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
Meant 215# for the Front Squats.
Strength:
1) 260
Accessory pump work, beach season is near.
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.
Sorry, 3RM FS: 265#, not 365# as noted above…
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
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.
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
28/170/NorCal
BBG
1) 220#
2) 275
Strength Later
Conditioning
3:26 (+:16)
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
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
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
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.
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.
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.
1)245.. Missed 255
2)315..missed jerk 325
3)335
Cond: 5:22…2 minute PR
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
BBG:
1) 145# (-25#…what the fuck)
2) 205# matched PR
Strength: 210# (PR)
Conditioning: 4:20 PR
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
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
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.
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)
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.
3:55 conditioning *
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.