World’s fastest Canadian – Jay Rhodes.
WOD 140528:
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 – heavier than last week, rest 90 sec.
1b) Bench Press: 4X5 – heavier than last week, rest 90 sec.
Conditioning
4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest
Not feeling it today
BBG
1. 205# (-20) – Drop sets done
2. 215# (-20) – Drop sets done
S
1a. DND
1b. 195, 195, 185, 185#
C
1:38 – 3 reps
1:44 – 3 reps
1:47 – 4 reps
1:48 – 4 reps
M/30/175
Strength
1) 170, 180, 185, 185 anything above this I lose strict big time
2) 175, 195, 195, 205 (+20 from last time)
BBG
1) 205 (power) + drops
2) 235, 255(1) + drops. Can’t squeek out that second at 255.
5’9″/ 143/ 39 yrs
Connectivity: done
Wall Shoulder touches
Started with PVC, ended with arm by sides.
BBG:
Cleans: 108#, power cleans :/ + drop sets
The 2nd one with pause is tough
Jerks: 118#, loose front leg lunge at 123, no blocks
Strength:
Rows: 98#
Bench: 115×5, pr
Tried 1rm, got 130# pr
Conditioning:
Blue Band m/u’s: 6,6,6,6
Rows: 2:06, 2:08, 2:09, 2:09
Fun
Worked on ring pull-ups, pulled to left shoulder, then right shoulder 10 sets of 4 reps.
Thanks again for this programming!
BBG: 1) 220
2) 235
Strength: 1a) 225
1b) 235
1:41 – 0
1:52 – 0
1:56 – 0
Clean – 225
Jerk – 225
Pendlay – 205
Bench – 205
Conditioning
1. 1:40 +5
2. 1:43+4
3. 1:46 +4
4. 1:46 +4
Pause power cleans- 205
Jerks- 205
Pendelay rows- 175
Bench- 155,155,155,165
500m rows
1:37- 12 C2B pull-ups
1:40- 13 C2B pull-ups
250m rows and 30 seconds of C2B pull-ups
:48- 7
:50- 8
BBG
1) Pause Clean (2 count at top of knee): 165
2) Behind-the-neck Split Jerk from blocks (drop each rep): 165, 185
Strength
1a) Pendlay Rows: 95, strict form
1b) Bench Press: 185
Cleans 250
Jerks 245
Pendlay row 225
Dips 50# KB
Con- subbed 30 power snatches 75 for the rows
Mu’s 11,8,7,4
BBG
1:) 255#, 240#/230#
2:) stopped at 265#, no drop sets
Strength
1a:) 185, 195, 205, 215#
1b:) 195, 205, 225, 235#
Conditioning
1:33, 9 MUs
1:47, 8
1:48, 7
1:49, 8
1) 265, drop sets done
2) dnd no blocks
3a) 235
3b) 235
4) done, 6/5/4/4 mu
First day back training full on after team regionals.
BBG:
1. 120kg
2. 135kg
Strength:
1a. 100kg
1b. 205# 215# 225# 230#
Conditioning:
1:42 + 9
1:46 + 9
1:50 + 9
1:52 + 9
27/170#/5’9″/M/CenEast
1/1/1
2RM Pause Hang Clean: 235#; +5# PR; drop sets done
2RM BTN Jerks: 255#; +5# PR
PRow: skipped
Bench: 190/205/220/235#
DL program: SGrip: 11/10/10 @ 60% 4″ blocks
Conditioning:
1:41.5/6
1:45.5/4 (failed 2…)
1:50.9/5
1:50.8/6
BBG
1) Pause Clean: 2rm- 1×2@160#, 1×2@150#
2) Behind-the-neck Split Jerk: 2rm- 1×2@95#, 1×2@95#
Strength
1a) Pendlay Rows: 4X5@125#
1b) Bench Press: 4X5@160#
Conditioning
Did ME Pullups instead of MU, got 56 total.
BBG:
1) 65 kg, drops done
2) 60 kg, drops done
Strength:
a) 93#
b) 108# x 2 sets, 103 x 2
Cnd: different
1) 285
2) DND
1a)175
1b)225×3, finished with 235
Cond: 1:41+11
1:46+8
1:50+6
1:51+8
BBG
Later if I have time
Strength
A) 130
B) 165
Cond
1:41 – 5
1:42 – 5
1:43 – 3
1:45 – 5
I have super long straps going up to a 30′ ceiling. I know that if you are able to manipulate the straps appropriately then this should be a benefit. But for me, anything over 3 reps and I start swinging back and forth. Any tips?
BBG
1) 225 +5 – struggled with the drops both today and on the snatch
BBG:
1) 210, drop sets done
2) 235, drop sets done
Strength:
1a) 145, 145, 150, 150#
1b) 180#
Conditioning:
1:52, 5
1:52, 5
1:54, 5
1:56, 5
1. 235 PR-220-210 my current full clean max starting 6 weeks ago was 235. Pause cleaned 235 for 2. Crazy.
2. 235-225×1-210
3a. 165
3b. DND
Conn: Done
BBG:
1) 260, 250/250
2) 265, 245/245
Strength
1a) 225 across
1b) 225/245/265/285
Conditioning: 4 rounds of-
1:46/8
1:47/7
1:47/5
1:46/5
Weak effort.