Cassidy Duffield – 275# Front Squat:
WOD 140519:
BBG
1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90%
2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%
Strength
1a) 3XME UB Strict C2B Pullups (if less than 5 reps UB do sets 3X7) – rest 90 sec.
1b) 3X5 Behind-the-neck Push Press (clean grip) – heaviest possible, rest 90 sec.
Conditioning
15 minute AMRAP of:
Run 400M
20 Ring Dips
20 KBS 32/24kg
BBG
1) 205
2) 175
Strength
1a) 4-4-3 (so sets of 7)
1b) 135
Conditioning
2 rounds + 1 Ring Dip.
Limited by my slow dips on this one.
BBG
1) 205
2) 135
Strength
1a) 4-4-3 (so sets of 7)
1b) 135
Conditioning
2 rounds + 1 ring dip
Really limited by my slow ring dips.
BBG
1) 305, almost 325
2) 275 easy, got the first at 295, jerks still definitely a weakness
Strength
1a) 12, 10, 11
1b) 205, 205, 215
Cond. later
Cond.
3rds +150m
BBG: 1) 220
2) 230
Strength: 1a) 7,6,6
1b) 185
1) 285
2)DND
1a)9-9-7
1b) 195
Cnd: 3rds +15KBS
BBG
1) 205; PR Hang Clean 1rm @215#, but missed the 2nd rep
2) 215#
Strength
1a) 11, 10, 9
1b) 205#
Conditioning
3 rounds + 250m
BBG
1) 122,5-115-110 kg
2) singles out of rack 120-115-110 kg
Strength
1a) 13-13-14
1b) 85-92,5-95
Cond:
3 rnds+ 17 Ring Dips
Cooldown
10 min Airdyne + 700 m Run
Connectivity
Cleans 260
Jerks 245, missed 255
Push press 205-215
C2bpu 10,8,8
Con 3+400m+14kbs
27/170#/5’9″/M/CenEast
1/1/1
2RM Cln: 235#
2RM Jerk: 250#
SC2B: 9/8/8
BTN CG PP: 185/195/200#
Conditioning: 3 rds + 400m + 11 ring dips
BBG
1) 145#, 140#, 135#
2) 67k, 64k, 60k
Strength
1a) 13, 10, 8
1b) 105#, 110#, 110#
Conditioning
subbed 2.5 min airdyne (my right lower calf balled up during the 400s last week, I have been stretching it out and it hasn’t hurt doing anything else but I didn’t want to chance it today)
2+AD
Connectivity – done
S
1a. 7, 7, 7 reps
1b. 175, 185, 200#
BBG
1) 210
2) Skip – shoulder issue
Strength
1) 7-5-5
2) Skip
Cond
3 rounds with no time to spare
PS – can we get some more dip programming? Struggle on those. Fatigue kills me and I don’t recover. Also, a kipping video would be nice:)
BBG:
1) 200 (PR), 190, 180#
2) 235 (PR), 225, 211.5#
Strength:
1a) 7, 7, 6, 7
1b) 125, 135, 145, 145# ..did an extra round because that first weight was too easy
Conditioning: 3 rounds plus about 350m I think.
1) 165# first day back after 10 days out. Ouch.
2) 185#
3a ) 3×7
3b) 125, 130 , 135
Cond: 3+ 400 & 3 dips
m/35/5’8″/180lb
BBG (no go due to knee)
STR (Did bench and pendlay rows) 4×5
135-165-175-185
COND:subd 500m row for 400m run
3 rounds + 89 m