140516

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…

21 thoughts on “140516

  1. 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

  2. 1) 155
    1) 135-165-195
    FS 120-150-180

    Cond 470 reps
    minimum 10 PUs/TTB per round
    grip killer in disguise…

  3. Power
    1.) done, no misses
    2.) done

    Accessories
    1.) done

    Cond
    558 reps

    82 Strict Pull Ups
    387 DU’s
    89 TTB

  4. 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

  5. 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.

  6. Power
    1) 130#
    2) 135/170/205

    Acc
    115/145/170

    Cond
    99 strict pull ups
    DU: FUCK DU ON TURF
    96 TTB

  7. 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

  8. 1) 135, no misses
    2) dnd
    Acc: 1) dnd
    Conditioning: 95 pu
    369 du
    95 ttb
    559 total

  9. 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.

  10. 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”

  11. 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

  12. 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#

  13. 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.

  14. 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.

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