140512

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This will be a Deload week. The emphasis this week will be placed on bar speed and grooving the EXACT same movement patterns you utilize on your heavy working sets for all the Main Lifts. “Treat the light sets like they’re heavy so that the heavy sets feel light.” Eat a lot this week.

Power

1) Mid Hang Power Clean: Work to a 3rm

2) 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.

Flexibility

Conditioning

12 minute AMRAP of:

Row 500m
20 Strict Pull-ups
50 Double-Unders

 

Do Work…

17 thoughts on “140512”

  1. For the flexibility, are we supposed to do only the flexibility portion from the connectivity WOD, or all of the connectivity WOD?

  2. 1) 225 (+15)
    2) 155-195-230

    Cond 2+325m
    Pullups were weak today but kept up singles.

  3. Power
    2) 185/225/275

    Conditioning:
    2+284m (1:35 on first row, screwed me but it felt good.)

  4. Power:
    1)just worked up to 215. 235 I got the last two weeks.
    2) 155, 200, 235

    Cond
    2+470m–2nd rd way faster. Strict pull ups still hurt my lat/shoulder area, did fast singles second rd.

  6. Power
    1) 165 +10 PR
    2) 115, 140, 170

    Flexibility
    done

    Conditioning
    1 round, 7 pull-ups (Struggled on DU)

    Cash-out
    ME UB Double-under, if less than 10 restart
    12

  7. Poor little baby quads…

    MHpC 3rm: 225, 255×1, 245×2
    (felt great after a warmup but couldn’t hold form in the later, heavier reps)

    Deads: 180,225,270

    Connectivity: flexibility

    Cond: 2+ 7 strict pull-ups

    Connectivity: shaping

  8. Power: 1) 205 (-10)
    2) 155, 195, 235
    Conditioning: 2 rds + 7 dus

  9. Power

    HPC 3rm 255# woohoo

    Deficit deads 185×5, 225×5, 275×5

    Conditioning
    2 rounds+11 pull ups

  10. Connectivity
    Done

    Power
    1.) 2 sets @ 205#, working speed and positions
    2.) done

    Cond
    Subbed 400m Run

    3+100m

  11. Power:
    1.)195, 215, 235, 255x1f
    2.) 155×5, 195×5, 230×5

    Conditioning:
    2+16 spu

  13. M/35/155/5’9″
    Connectivity
    done
    Power
    1)140 +5PR
    2)135-170-205
    Conditioning
    *Subbed
    Strict Pull-Ups 10-8-6-4-2
    Double Unders 20-20-20-20-20

  14. M/28/#155/NorCal
    Power
    1.#225 (+10lbs PR from mid hand)
    2. Done

    Connectivity
    Done

    Conditioning
    Did outlaw conditioning. 4 rounds + 20′

  15. Power
    1) 165
    2) 115 / 145 / 175

    Conditioning
    Did the Outlaw conditioning for the HS Walk practice
    1 + 50′

  16. 1) Mid Hang Power Clean: Work to a 3rm
    75kg/80kg(1)

    2) 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.
    60/70/80/90kg

    3) 12 minute AMRAP of:

    Row 500m
    20 Strict Pull-ups
    50 Double-Unders
    2rnds+row

    4) Connectivity done

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