At 135 pounds BW…
Truth.
WOD 140521:
BBG
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%
2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%
Strength
1a) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec.
1b) Bench Press: 4X5 – heaviest possible, rest 90 sec.
Conditioning
For time:
Row 1k
30 Strict HSPU
30 TTB
15 Strict HSPU
15 TTB
Row 1k
M/30/175#
Strength
1) 165, 175, 185, 195, last set was probably too heavy, form went to shit.
2) 165, 185, 185, 185, didn’t have 5’s in the basement and didn’t feet like going back out.
Glad to be back in the swing of things. My hands feel like ass – thanks for the T2B.
BBG
1) 225 + drops
2) 245, 255(1, PR tie), + drops
CND:
20:01 – ran 800’s instead of rowing. Each took me about 4:00, probably paced this too much but the real meat and potatoes was the shoulder fatigue doing 30 straight strict HSPU’s and then my hands on the T2B.
BBG
1. 225# – Drop sets complete
2. 235# – Drop sets complete (this is a 5# PR for any style Jerk and for a double no less!)
S
1a. 185#
1b. 185, 175, 175, 175#
C
28:38 (kipping HSPU)
BBG
Tonight
Strength
1) 125
2) 160
Cond
17:13
BBG
1) 215 – felt pretty good
2) Resting Shoulder
BBG: 1) 210
2) 220
Strength: 1a) 210
1b) 225
Finally got enough sleep and food
1. 220-230×1 PR-215-200
2. 235×1 clean grip PR- 220- 205
3. class wod
4 Rounds
50 dubs
9 Hang Power Clean 135#
3 Bar MU
Bench/row later
Cleans: 205
Jerk: 225
Pendlay row. Up to 185
Bench press. 185
Conditioning
14:57
2 abmat
Just a quick thanks Rudy. I’ve been following TOW for 18months. My snatch was 125# and ugly when I started. I smoked 200# this morning for the first time. F’yeah. 100 kilos, you’re next.
M. 43. 5’10”. 185#
BBG
1) 122,5-115-110 kg
2) 127,5-120-115 kg
Strength
1a) 110 kg
2) 105-107,5(4) kg
Cond:
14:42
BBG
1) 155#, 175#, 185#, 195#
2) 175#, 195#, 205#, 225#
Strength
1a) 175#, 185#, 195#, 205#
2) 185#, 195#, 205#, 215#
Cond:
13:48 Rx
BBG
1. 215
Percentages complete
2. 185
Percentages complete
Strength
A) 155, 165, 175, 185
B) 135, 155, 155, 155
Didn’t have time for conditioning
1) 275
2) 305 x 2, no boxes
1) 225
2) 225
Cond: Didn’t time
BBG
1) 255#
2) 275#
Strength
1) 245#
2) 225#
Conditioning
15:49
BBG
1:) 250#, 240#/225#
2:) did split jerk since I missed Monday (no blocks, UB) 265#, 250#/240#
Strength
1a:) 185#, 195#, 200#, 205#
1b:) 185#, 205#, 215#, 215#
Conditioning
Keep programming these strict HSPU, working this weakness
20:55
1) Only up to 215#
2) 225#
3)185#
4)155#
5) 17:33 with non strict HSPU
Glad tomorrow is a rest day. I’m more wrecked from this week than I have been in a long time.
Cleans 255
Jerks 260
Rows 215
Weighted dips 53
Con
Subbed 800m run for rows
12:37
Pretty happy I busted out those last 15 t2b unbroken
27/170#/5’9″/M/CenEast
1/1/4 – biceps sore
2RM Pause Hang Cln: 230#; drop sets done
2RM BN Jerk: 250#; drop sets done
4×5 BP: 185/200/215/230#
Skipped Pendlay rows to DL:
15×2 @ 60%
Conditioning: 19:37; Thought this would go better…strict is a weakness. Prefer deficits above all…
FYI – I did these from the floor last night and about died. Way harder than from the hang. I was trying to figure out how to breathe and basically holding my breath for 3-4 seconds to stand up the clean was something else man.
BBG
1. Off 165
2. Off 155 – starting to be limited because we don’t have blocks – guess i’ll set up multiple racks
Strength
1. up to 125
2. up to 125
Conditioning
14:57
connectivity is definitely working…T2B are coming along great!
…anyone else feel like death…even after a de-load week?
+1 dips got me
19.32 condition part..
Great workouts, me and my friends are following your program from Stockholm, Sweden. I should comment more
BBG:
1) 200, 190, 180#
2) 225, 215, 205# … these felt weird. I can jerk more from the front
Strength:
1a) 145#
1b) 165, 165, 170, 170#
Conditioning: 19: 29. HSPU all singles but no failed reps.
Conn: done
BBG
1) 255
2) 275
Strength:
1a) Pendlay Rows: 4X5 – 235/235/240/240
1b) Bench Press: 4X5 – 250/265/275/300(3)
Conditioning: For time- 16:15, paced the 1st row, shspu, t2b too much. I’m still smashed from the pull-up/c2b/bmu wod
BBG
1) off #215
Strength
1) 185/205
2) 155/175
Conditioning
11:57 Rx
second row was miserable