140409

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Gary Jones – 350# Hang Clean & Jerk:

WOD 140409:

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

Strength/Accesories

1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

33 thoughts on “140409”

  1. Can I get a video of how the Jerk from just above the knee should look?!?!

  2. BBG

    1) 115-125-135-145-155(f)
    2) 155-165-175-185(f)
    3) 155-175-185-195

    Strength/Accesories
    1A) 135
    1B) 15-20-20

    Conditioning
    14:31 (Subbed SDHP 45#)
    4:07-5:07-5:17
    Double unders were hard as my shorts fell down every 10-15 reps. Next time I’ll wear something with a draw string.

  3. BBG
    1) 93-98-103-108-113(f)
    2) 123-133-143-153 (5# PR)
    3) 113-123-133-143(f)-138

    a) 103
    b) no weight, first time I’ve gotten five strict unbroken

    Conditioning
    4:09-5:29-5:20

  4. BBG
    Snatch worked up to 100 KG
    Clean Worked up to 150 KG
    Jerk Hit a solid 135 kg, jumped to 145kg and failed (I seem to be better at jerks after cleans, instead of from the rack)
    Strength
    1.)90 kg, 100 kg, 110 kg felt good
    2.) 110 kg 3 x 5 (BW + 16 kg)

  5. Anybody else feel beat down today from getting back into the heavy volume?

    BBG:
    Snatch: up to 215. No misses. (-10)
    Clean: 255 (-20)
    Felt dead on both of these so didnt attempt to go any higher and no Jerks today due to shoulders feeling like shit.

    Strength:
    Nobody to help me with weight on the pullups so I did ME dead hang PU’s with just bodywieght
    10,8,8,7

    Cond: 12:30
    Rounds: 3:28, 3:48, 4:15 – with some transition / rest time back to the rower. Fell apart on the last 50 DU’s

  6. BBG
    1) 107,5 kg
    2) 125 kg
    3) 127,5 kg
    S/A
    1a) did 5×3… up to 90 kg
    1b) 20-24-28-32-35 kg

    Cond
    3:20 – 3:49 – 4:29

  7. BBG
    1 and 3 Skipped

    2.) only up to 185#, working the feet

    Strength
    1a.) 135#
    1b.) 24kg

    Cond
    2:55
    3:40
    3:40

  8. BBG:
    Snatch: Up to 145# (5# PR)
    Clean: 215# (10# PR)
    Jerk: Really struggle with the jerk looked at a video of myself it was basically a push press @225#
    Strength:
    1) 25# Plate, 35# Plate, 45# Plate
    2) DND
    Cond:
    Turned into Double Under skill work…could not get in rhythm w/ DUs for some reason. So I completed the Row, V Ups and did 15 mins of DU skill work.

  9. BBG
    1) 145
    2) 230 (+5) wasn’t expecting this today. Damn, it felt good though.
    3) 185. could have gone heavier

    Strength/Accesories
    1A) dnd
    1B) with 10# db: 3-2-2 plus V-ups in between sets

    Conditioning: dnd, out of time

  10. Snatch: 125,145,165,185,195
    Jerk: 135,185,215,245,270F
    Clean: 135,185,215,245F (knee still feelin weak, trying to stay perfect..)

    Jerk B: 165,185,200
    Pull-up: 53, 55.5, 58 (pronated grip)

    Cond:
    1) 3:52 DUs sucked this round..
    2) 4:28
    3) 4:21

    TWT=12:41

  11. Strength/Accessory
    1a) 5×6 Pendlay Row: 185, 195×4
    1b) 5×5 Weighted Pullup: 25

    Conditioning
    3:58, 4:36, 5:11
    TWT: 13:25
    -rowing after v-ups… was that a joke?

  12. 1) 125#
    2) 195#
    3) 185#
    A) 125/135/145
    B) 5/7.5/10

    Cond- 14:28
    4:20
    4:50
    5:08.
    DU’S were horrendous

  13. BBG
    1) 115×3, 125×2
    2) 155,165,175×3
    3) 155,165×4

    S/A
    1a)135
    1b)30

    Conditioning
    4:49,5:55,6:57 – 17:42 I did not get more than 13 UB DU.

  14. 27/168#/5’9″/M/CenEast

    1/1/5 – Similar to some posts above, my legs are feeling it. And like Drank, I too have been missing it.

    Sn: 135/155/165/175/185F/180# (-10# PR)
    Jerk: 185/205/225/235/245# (-10# PR)
    Clean: 165/185/205/225/235F

    Jerk Bal: 165/185/195#
    W PUs: 25#

    DL program: 15×2 @ 60% (245#) with < 10 secs rest between each

    Conditioning:
    3:36/4:30/4:26; V-Ups…lulz. All DUs UB

  15. 1) 70 for sets across
    2) 92.5 for sets across
    3) 87.5 for sets across
    4a) 75
    4b) 35#, 45# for 3
    Conditioning – 12:18 (3:27, 4:30, 4:21)

  16. BBG:
    1.) 180, 200, 220f, 220, 230~90%
    2.) 185, 225, 245, 265, 285, 300*PR(+10)
    3.) 185, 225, 240, 255, 270~95%

    Strength:
    1a.) 185, 195, 205
    1b.)40, 40, 40

    Conditioning:
    3:33 (1:33 ~ row)
    4:23 (1:47)
    4:32 (1:47)
    All DU’s UB, v ups slow as shit

  17. BBG
    1) 145-155-165-175-185 (10#pr off the blocks)
    2) DND
    3) 215-225-235-245-255f (-10 off the blocks)

    Strength
    1) DND – Shoulders were smoked
    2) 10-20-25-30

    Cond.
    1) 4:04
    2) 5:20
    3) 4:56

  18. No blocks available. Went from hang
    Snatches up to 180
    Jerks up to 265
    Cleans up to 260
    Short on time today. Might fit the rest in tmro

  20. BBG: DND – need to invest in blocks
    Strength: 1a) 175
    1b) 30lbs
    Conditioning: short on time so did a 10min AMRAP – 2rnds plus 500m row

  22. BBG
    1) Snatch: 5 heavy singles. Did from hang ~ no blocks tonight. 185/195/205/215/225(f)-missed in front
    2) Jerk: 5 heavy singles (no blocks from squat rack). 245/260/275/300/315(f) under missed in front
    3) Clean: 5 heavy singles from blocks from hang (245/255/265/275/295 (-10)

    Strength/Accesories
    1A) 3X5 Jerk Balances – DND
    1B) 3X5 Weighted Strict Pull-ups – 50lb db/40/40/40

    Conditioning: 3 rounds for time of- 10:20/ first round was 3:08? I think; not all out
    Row 500m
    50 Double-Unders
    25 V-Ups

  23. Bbg
    1.up to 185 , missed 205 four times but ill get it soon.
    2.up to 225btn no pain in shoulder.
    3.up to 185 stopped before I got slow.

  24. M/20/195/North Central
    BBG
    Legs fucked from Hatch yesterday so just worked on heel drive up to about 75%. Did not catch above parallel
    Strength
    Will make up. Short on time
    Cond
    3:30/3:42/3:39 11:56 total with transitioning back to rower. UB all the way through

  25. Bbg: 1) 175 (-10)
    2) 245 (-10)
    3) 265 (+10) over regular clean as well
    Strength : 1A) 175, 175, 165
    1B) 45# across
    Conditioning: 11:46 twt
    3:28, 4:02, 4:14

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