Power
DEMO VIDEO: Snatch From Blocks at Power Position
1) Snatch from blocks (power position): 5X3@80% – rest as needed
2) Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.
Accessories
1) Front Squat: 1X5@40%, 1X5@50%, 1X5@60% – rest as needed.
Conditioning
5 rounds of:
1:00 ME Strict Pull-Ups
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest
Do Work…
Ifly0404,
Thanks so much for the input, much appreciated. I will start this coming Mon (5.19.14). Really looking forward to it.
Another question; why the steel for deadlifts and why is it ok to TnG with steel whereas no TnG for bumpers?
Thanks again,
Craig
Craig,
You can bounce out off the floor with bumpers. Not so much with steel.
Rossi, understood. Thanks for the reply.
1) 155
1) 135-165-195
FS 120-150-180
Cond 470 reps
minimum 10 PUs/TTB per round
grip killer in disguise…
Power
1.) done, no misses
2.) done
Accessories
1.) done
Cond
558 reps
82 Strict Pull Ups
387 DU’s
89 TTB
Snatch: 150 no misses
HBBS: 145,185, 225
FS: 125, 155, 185 (used 90% of 1rm)
Connectivity: done
Cond: 548
S-PU: 20,11,11,11,11
DUs: 106,72,75,72,82
TTB: 24,14,13,14,12
Question- A buddy & I will be starting on Monday, we tested this week to get numbers to base percentages off (he’s a big novice to weights).
Should we follow from when the cycle, or just start fr m this coming Monday’s workout? Wasn’t sure if you have the cycle designed to be began from the beginning
Wendler is a 12week program so technically You’d be doing 2/3s of it. That being said it’s not gonna hurt anything if you start late. Just read the rules john posted and get after it.
Power
1) 130#
2) 135/170/205
Acc
115/145/170
Cond
99 strict pull ups
DU: FUCK DU ON TURF
96 TTB
Power:
1.) 180
2.) 120, 150, 180
Acc:
1.) 120, 150, 180
Conditioning:
18, 94, 15
16, 84, 18
14, 88, 16
14, 92, 16
13, 99, 17
Total: 75 spu, 457 DU, 82 TTB = 614
1) 135, no misses
2) dnd
Acc: 1) dnd
Conditioning: 95 pu
369 du
95 ttb
559 total
Power
1) 90 no misses
2) 85,110, 130
Accessories
1) 75, 95, 115
Conditioning
13, 11, 11, 11, 10 – 56
19, 24, 23, 20, 16 – 102
14, 13, 13, 13, 12 – 65
223 I still suck at DU.
Work isn’t posted for today yet so I’m gonna take a stab and say…
Snatch: 1rm
Clean: 1rm
Bench Press: 1×5@ 40% 50% 60%
Jerk: 1rm
Cond: “Nancy”
That’s what I’m guessing
That’s the correct work. Having a little trouble getting the post to show. It will be corrected by Monday.
No bigs coach.
Assumed the programming today, tweaked a little bit. Also, subbed a Comp WoD coming up in a month
Power
1.) Snatch up to 80%, done
2.) Clean up to 80%, done
3.) Bench Press: 1×5@40/50/60%, done
4.) BTN Jerks from Rack: did 1 Push Jerk + 1 Split Jerk, worked up to 80% of 1RM
Cond:
For time:
Run 400m
100 DU’s
50 Wall Balls, 20#
25 Power Snatch, 115#
Run 400m
-9:01
Since it wasn’t posted by the time I worked out… and apparently still isn’t posted I did:
Power
1.) Snatch up to 80%, done
2.) Clean up to 80%, done
3.) Bench Press: 1×5@40/50/60%, done
4) Jerk: 1rm, 165
Cond: “Nancy”
14:08@65#
M/28/#155/NorCal
1. #175 (really trying focused in technique, the bar swings out and I miss a lot of weights out in front.)
2. #215- very comfortable.
3. Done
4. DND
Conditioning
14:11 Rx. UB on OHS.
Posted on wrong day.
May18th
Guessed what we will do, aimed at 80% on lifts. Did a bit of different conditioning with a buddy:
1) Snatch 5×3@55kg
2) Clean 5×3@75kg
3) Jerk 5×1@75kg
4) Bench 5×40/50/60/70/80kg
5) 10 rounds I go you go
Row 500m (1:50-1:55)
Run (about 2:00)
May19th
1) Snatch from blocks (power position):
Hang snatch instead (need to get those bloody blocks)
5X3@80% – rest as needed
50kg
2) Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible.
60/70/80/90/95kg
3) Front Squat: 1X5@40%, 1X5@50%, 1X5@60% – rest as needed.
60/70/80kg
Nothing left for conditioning.