140521

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

27 thoughts on “140521

  1. 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.

  2. 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#

  3. 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

  4. Cleans: 205
    Jerk: 225

    Pendlay row. Up to 185
    Bench press. 185

    Conditioning
    14:57
    2 abmat

  5. 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#

  6. 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

  7. 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

  8. BBG

    1. 215
    Percentages complete
    2. 185
    Percentages complete

    Strength
    A) 155, 165, 175, 185
    B) 135, 155, 155, 155

  9. 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

  10. 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.

  11. 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

  12. 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.

  13. 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?

  14. 19.32 condition part..

    Great workouts, me and my friends are following your program from Stockholm, Sweden. I should comment more

  15. 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.

  16. 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

  17. BBG
    1) off #215

    Strength
    1) 185/205
    2) 155/175

    Conditioning
    11:57 Rx

    second row was miserable

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