Tomorrow can’t get here quick enough. Walking into day 1 of Regionals is officially one of my favorite things in the world. It’s the first week and we have no idea what to expect, and certainly won’t be bored with the workouts yet. If you’re in Chicago come say hi, and hang out. I’ll be the guy giving hand signals to athletes, or looking for his coffee. If anyone sees it please feel free to tell me.
Lots of big numbers coming from you guys…
WOD 140509:
BBG
DEMO VIDEO: Snatch From Blocks at Power Position
1) Snatch from blocks (power position): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Strength/Accessories
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Conditioning
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#
1)DND
2) 185
1)% of 400
2)% of 365
Cond: 11:40…steady pace through the pistols, MU’s UB, 2×5 on all cleans
Beast mode great job!
Beast mode great job!
1) 201#
2) 201#
Back squat off of 500#
Front squat off of 435#
Cond later
BBG
Tonight
Strength
Done
Cond
22:36 – cleans were just brutal for me, 3’s and 2’s
Snatch up to 170
Pp+ohs up to 205, failed the ohs on drop sets. shoulders fried
Back squat (425)
Front squat- sick of squatting. Practiced pistols on kettlebells
Con 15:31
1) 115#
2) 135# (10# PR)
1)% of 285
2)% of 245
Cond:
20:28, can’t do pistols yet, subbed 100 air squats instead, no rings so did bar muscle ups instead, cleans Rx.
BBG: 1) 165
2) 155
Strength: 1) off 285
2) off 235
1) 160 (+5)
2) 175
HBBS: off 335 – FML
FS: off 305 –
Conditioning:
15:45
Bbg
1) 125(+10)
2) 185(+10)
Strength
1) off 400
2) off 300
Conditioning
Dnd, ran out of time.
1. 175 (+5) pr- 170- 160
2. 175… -20 smoked. Went for 200 and hit 3 PP failed 4th and dropped
3. 210-225-270-270
4. 195-195-nope
5. Ran out of time, can’t wait for next week
BBG
1:) 205# (+5), 195/185#
2:) 215 (missed 3rd OHS @230#), 205/195#
Strength
1:) done off 335#
2:) done off 295#
Conditioning
14:05
27/170#/5’9″/M/CenEast
1/1/1
3RM off blocks @ Power: 170#; +5# PR; drop sets done
1RM Complex: 170#; +5# PR; drop sets done
BS: done off 355#
FS: done off of 275#
Conditioning: Not Rx. Can’t do pistols, so I stretch a white band across the rig connecting the J-hooks and set it at height that helps me out of the hole. If you have seen the Scott Panchik video from CF Mentality, then you’ll know what I’m talking about. If you struggle with pistols, try it. It at least simulates the movement the best.
Time: 18:42; MUs 4/3; Clns 2×5; white band, 6 holes up, main rig
Here’s the video of Panchik:
http://m.youtube.com/watch?v=ZuJaURxSQHI&list=PLlwlG_CHwZRrruZR-ZieQ7vOC1AuLUjJk
BBG
1. 155#
2. 155#
S
1. Off 405#
2. Off 315#
BBG
1) 100#, 95#, 90#
2) 120#, 115#, 110#
Strength
1) 130#, 140#, 160#, 160#
2) 105#, 115#, 120#, 120#
Conditioning
37:13
Power
1. 165, missed 3rd rep @ 175. Feel good but the weights are heavy.
2. Done off 320, 3 reps @ 305.
A. 135, 155, 185
B. Subbed death march w/35# kb.
1) 205, 195/285
2) 225, 205/205
Strength/Accessories
1) Back Squat: 1X6@ 305, 1X6@ 325, 2X6@ 375 – rest 2 min.
2) Front Squat: 1X5@ 245, 1X5@ 265, 2X5@ 285 – rest 2 min.
Conditioning: 13:30, deliberate pacing-I rarely do pistols
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175#
Sorry I’m tardy
M/30/175#
WL
1) 155 (+10) +drops
2) not done, shoulder still juicy from missed jerks on thursday
Squats done off 315 and 265
CND:
capped at 16 min, got through 26/50 pistols in the last round. Considering this was the first time I’ve ever done these on the left leg without something extra under my foot I’ll take it. MU’s were unbroken in the two sets finished, which is also great. HPC’s went by 5’s. Pistol workout. On the back end, it’s Monday and my knee is still super tight. No injury just understandably overworked.