140528

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

23 thoughts on “140528

  1. 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#

  2. 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.

  3. 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!

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 1) 265, drop sets done
    2) dnd no blocks
    3a) 235
    3b) 235
    4) done, 6/5/4/4 mu

  10. 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

  11. 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

  12. 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.

  13. BBG:
    1) 65 kg, drops done
    2) 60 kg, drops done

    Strength:
    a) 93#
    b) 108# x 2 sets, 103 x 2

    Cnd: different

  14. 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

  15. 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?

  16. 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

  17. 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

  18. 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.

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