WOD 140610:
BBG
1) Tall Snatch: 4-5 light singles to warm-up
2) Snatch from blocks (above knee): 2rm- 1×2@95%, 1×2@90%
Strength:
1) Back Squat: 1X5@60%, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@102.5% – rest as needed
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed
Conditioning
21-15-9 of:
Dual KB Thrusters 24/16kg
Pull-ups
For time.
Sooooooo we’re doing Fran. Great…
BBG/Strength: DND
Conditioning:
6:10
BBG: DND
1) off of 400/ 410 for 1(PR) felt great
2) off of 365
Cond: 4:21
BBG
1. Done
2. 175# – Drop sets done
S
1. Off of 405 – Hit 420# (5# PR)
2. Off of 315#
C
9:42
The squats are a week ahead now. We should be on week 10 and this is week 11 of Hatch Squat.
Per Rudy’s response it is an extended Hatch. Have faith.
Per Rudy on Friday, we are doing an “extended hatch”
Wondering if he is extending the hatch so it ends at the same time as the current barbell template we are on…
1. 100#
2. 185-175f-165
3. 195-225-260-290-305-335f
4.dnc
5. This owned me. Haven’t done KB thrusters pretty much ever, but glad I experienced how bad they suck/how back my front rack sucks
10:01rx 🙁
BBG
Tonight
Strength
Off 275, 235
Cond
9:12 – first timer for KB thrusters. Took a bit to get used to them.
BBG
160 +5
Felt quick tonight so I went for a 1rm snatch (spent a half hour trying to hit on Saturday). First attempt, hit a 5# PR for 170#. 10# from my goal for the year of bodyweight.This shit can be a gift and a curse.
Little helper for those of you that haven’t done dual KB thrusters:
Thank God I don’t own two matching kettlebells…
What’s that? I can use my powerblocks? I can’t hear you.
M/30/175
BBG
2) 175, 185(1 – dropped the second one on my back, no injury tho) + drops done
Squadz
Hit all sets of 315/265. Decided I will now belt up at 300 or heavier so I can stop missing, and hit the 300 and 325 no problem.
CND:
Did 1/2 the 2011 regional 100’s WOD.
50 pullups
50 kb swings (55#)
50 double unders
50 OHS (95#)
12:27.
Technically if I doubled this effort I would finish before the 25:00 cap but the second half of every set of 100 is where it gets crappy so this is not the time I wanted.
no lifting und metcons since last wednesday, caught a cold
just sticked to the hatch
BS off 160 kg. PR @ 165 kg felt super
FS off 150 kg
BBG: 1) done
2) 195
Strength: 1) off 285 f. 102.5%
2) off 235
Conditioning: 4:44
M/28#155/NorCal
BBG
1. Done
2. 155, 163 no misses
Strength
1. DND
2. 155,165,177
Conditioning
5:37
BBG
1:) 125#
2:) 205#, 215# (1 rep)/drop sets done
Strength
1:) done off 335#, hit 340# for a PR
2:) done off 295#
Conditioning
5:06
27/170#/5’9″/M/CenEast
1/1/1
TSn: done
Sn: 185#; drop sets at 175#
BS: 95% felt really solid, failed at 102.5%;
FS: done of 275#
Conditioning: 7:15; first time; failed rep 15 & 9, which cost me 30 seconds…FML
This cycle has been a disaster for me coach. Couldn’t even hit the 2 at 90% today… Any thoughts coach?
Maybe the hatch isn’t for me, getting frusterated hate seeing squats go down…
I did hit 102 kg for two and 105 kg snatch for one(lifetime pr) from the blocks…so at least that happened.
BBG
1) Done
2) 275 (No Drop Sets Today)
Strength
1) 315-367-420-472-500-535 (10#PR!)
2) 255-275-295
Conditioning
4:13
BBG
1) Done
2) 253, put 264 behind on the second
Strength
1) Off 425. No PR was happening today.
2) Off 375
Conditioning
4:40
435 for a 10 lb. PR
Bbg
135
205
Strength
BS Hit 405 (20# pr) sets felt heavy but made it through.
FS based off 345
Cond.
3:54
Jcheek thanks for the video. Wish I would have watched it before I did the piece haha.
Snatch- up to 155# – all drops done (a little shaky on this today)
Squats – haven’t posted in a while, I never really respond well to hatch
Back squats – All done but missed the 102.5% at 305, got it out of the hole but completely stopped at parallel.
Front squats – done
Condish:
Only had 16kg KBs
5:28 – this felt better than expected, but of course it was only 16kg bells
WOD 140610:
BBG
115×2
Strength:
Box Squats- 225, 255, 275, 295, 295 x5
Front Squats- 155, 185, 195, 195
Conditioning
DND
BBG
1) up to 115#
2) 4×2 @ 135#, 4×2 @155# – been struggling, focused on technique
Strength
1) off 335#, 350# Pr
2) off 275#
Conditioning
9:33 – This was just awful
Conn: Done
BBG:
1) Done: up to 105
2) 205, 215×1-just missed 2nd /drops 200/195
Strength:
1) Back Squat: 1X5@280, 1X3@325, 1X2@375, 1X2@420, 1X1@440, 1X1@475(just missed/past the old sticking point, don’t think I was resting enough between ~75-90sec. b/c I had to coach 10min later
2) Front Squat: 1X5@245, 1X5@265, 2X5@285 – rest was about ~60 bet.
Conditioning: other did conditioning with class/similiar time domain: 4:12. I’ll make this conditioning up I need work on kb thrusters.
3 rds
15 Hang Cleans 135#
15 Target Burpees 6″
Went to dentist came back and did: Similar ~4:20ish. Wanted to get something in before work
30 sec Air-dyne Sprint
60 burpees
30 sec Air-dyne Spint
Str 1) 210, 245, 280, 315, 335, 355#
Str 2) 1X5@210#
Cond – Don’t have two matching KBs, so I had to use a pair of 40# DBs, which are the heaviest I have. 6:15.