I don’t even know if this is good or not, but considering it’s more than many people snatched at regionals… I’m gonna go with good.
WOD 140604:
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: 4X3 – heaviest possible, rest 90 sec.
1b) Bench Press: 4X3 – heaviest possible, rest 90 sec.
Conditioning
3 rounds for time of:
Run 400m
9 Muscle-Ups
12 Power Snatches 115/75#
BBG
1. 235# – Drop sets done
2. 235# – Drop sets done
S
1a. 235#
1b. 205#
C
24:24
M/30/175
I didn’t wake up early and do strength yesterday, bad idea. Back at it today tho…
Strength – not done alternating (bench is in basement)
1) 185, 195, 200, 200 fighting the “kipping” row lol
2) 185, 205, 215, 215 – no spot otherwise I would’ve gone for 225.
BBG
1) 225, 235 (1) stuck in the middle… + drops
2) 225, 245(1), no drops
CND
16:12 snatches sucked…
MU went 6/3, 5/4, 5/2/1/1
Snatches were singles, I’m so sorry Rudy.
BBG:
1) 66 kg
2) 58 kg
Strength:
a) 83-93-103-113
b) 93-103-113-103
Conditioning: different
1) 285#
2) 305#
1) 235#
2) 235#
Cond- later
Cleans 255
Jerks 225 one more day of taking it easy on my back and I should be back to full speed
Rows 235
Weighted dips 70
Con 12:29
BBG
1) 325
2) 345
Drop sets done on both
Strength
1a) 165-175-185-205
1b) 185-205-225-225
Conditioning
16:21
Runs were rough
BBG:
1) 195
2) 220
Strength:
1) Bench: 125/135/145/155×2
2) Rows: 135/155/165/175
Conditioning: 14:22
27/170#/5’9″/M/CenEast
1/1/1
2RM Pause Hang Clean: 235#; +5# PR; drop sets done
2RM BTN Jerk: 255#; drop sets done
PP: skipped
BP: 205/225/235/245#
DL: 3×3 @ 85% off 2″ blocks
Conditioning: 12:23; subbed 30 cal AD due to inclement weather; MUs went 3/3/3; PSn went 6/6
BBG
1:) 245#, 260# (1 rep), drop sets done
2.) 255#, 275# (1 rep), drop sets done
Strength
1a:) 185, 205, 225, 225#
1b:) 215, 235, 245, 255#
Conditioning
13:13
1) 275 drop sets done. Got 295 once (+10 all time pr)
2) 285 drop sets done
3a) 235
3b) 245
4) did gyms met con
1) 265#, drop sets done
2) 265#, drop sets done
3a) 195#
3b) 195#
conditioning: 21:59
F/19/138
First time ever doing pause cleans! They suck but they’re fun!
1) 2rm:135. Then 130, 120
2) No blocks so I had to do a jerk and try to softly land it back on my back…
2rm:150, felt easy! I was happy!
Strength:
Rows: I didn’t know what to expect so I did them really strict at 95#
Bench: 120-120-120-120, again that felt good! Probably should of done 125#
Bbg
255
275
Strength
205, 215, 225, 225
225, 235, 245, 255
Cond.
12:31
Mu 9, 3/3/3, 6/3
Singles on snatch.
Bbg
255
275
Strength
205, 215, 225, 225
225, 235, 245, 255
Cond.
12:31
Mu 9, 3/3/3, 6/3
Singles on snatches
felt sick and tired
BBG
1) 125-117,5-110 kg
bad form in the cleans, stopped here and went home
WOD 140604:
BBG
1) 165×3
2) 205×2
Strength
1a) 135 (still getting use the form on these, im sure 185-205 is within range)
1b) 185
Conditioning
DND- had military PT before I did the BBG/Strength
BBG
Tonight
Strength
1) 135
2) 175
Cond
24:12
1)305
2) DND
1) 205
2)245
Cond: 13:30
MU’s: 9/7-2/6-3
BBG: 1) 215
2) 225
Strength: 1a) 240
1b) 250
Conn: done
BBG
1) 265, 275×1-(f)-on 2nd. Lifts have been off lately. Did some light snatch & cleans from blocks beforehand, up to 80%. Felt weak this week
2) 265, drops at 250
Strength
1a) Pendlay Rows: 245/245/255/260
1b) Bench Press: 260/275/290/305
Conditioning: 14:15, need to run harder 2nd/3rd runs were way too slow. M-U’s as 5/4, snatch 6/6
3 rounds for time of:
Run 400m
9 Muscle-Ups
12 Power Snatches 115#
Need to rest a little more between lifts and conditioning
BBG 1) 195#
BBG 2) Technique work @ 135#
Cond – 25:43