140812

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I really was gonna get #5 up today, but then I had phone calls to make real work to do, and also spent too long taking Deac to the playground planning awesome stuff. No, really, we have alot of awesome announcements coming.

Before you say anything about straps, or no reps, I just want you to know – you’re an idiot, and should STFU.

Capisce?

King Coppola – 275# Three Position Snatch:

WOD 140812:

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) 3X8 Jumping Good Mornings – heavier than last week, rest 90 sec. DEMO VIDEO

Conditioning

5X1k Row – rest 1:1

24 thoughts on “140812”

  3. M/30/175

    Strength
    1) 3+3, 2+3, 2+2, hands man, my hands hurt.
    2) 145, 150, 150(+5) not as bad

    • Cleans at 225(+10), no drops. Standing the last one up was terrible. I failed it the first time.

      No jerks

      Rowed 750m in 2:45 and died. Fuck today. Red meat for Cheek.

  5. Today’s my birfday, so no post for today. Just eating lots of red meat. I’ll get you tomorrow, Junkin

  6. 3 Pos Clean +Jerk: Up to 245lb
    Jerks: 245lb

    Strength: No time. See if I can get it in later

    Cond: different. I didnt have 35-40 minutes for the rower today, so I picked a long chipper I thought would suck equally as bad but not take me quite as long.

    “Nutts”
    10 HSPU
    15 Deadlift (250)
    25 Box Jumps (24″)
    50 Pull Ups
    100 Wallballs (20)
    200 Double Unders
    400M run w/45lb plate

    20 min

  7. BBG
    Later
    Strength/Skill
    1a) 2/6-2/5-1/6 finally got strict!
    1b) @135
    Cond
    No rower today
    Made up Cond from 8/6
    4:38

  8. BBG
    1.) 235#, -15#
    2.) 185#, 5×3. Stayed light and worked on my feet

    Strength/Skill
    1a.) 5+5/4+4/4+4
    1b.) up to 145#, +15#

    Cond
    3:42
    3:42
    3:41
    3:46
    3:45

  10. Cleans 230
    Jerks 235, took a shot at 255 and missed. Probably should’ve tried again but short on time today
    Semi strict mu+kip mu 3+5/3+5/2+4
    Gm 135
    Rows-did first thing in the morning. 3:38-3:40 for all

    Made up the Fran I missed a couple weeks ago. 2:35! 45sec PR from last fall

  11. M/28/#155/NorCal
    BBG
    1. 205(+5 last week). Drop sets done.
    2. DND

    Strength
    1a.3/7-2/5-1/5
    1b. All done at 105

    Conditioning
    Practiced for local comp. this weekend.

  13. BBG
    1:) 245# (+5), drops done
    2:) 265# (+5), no drops

    Strength
    1a:) 5+5, 3+5, 2+5
    1b:) 125#

    Conditioning
    3:37, 3:38, 3:37, 3:37, 3:38

  14. 5’9″/ 145, gained 2#;),39yrs
    Tuesday’s are rough to get in. My goal was just to get in and lift more weight than last time and get out! Instead of missing altogether. Kids/work hours
    BBG: Clean Complex+ 5#-108
    Strength: banded blue bar M/u’s:
    4/3, 5/3, 3/2
    J GM’s:+5#-83

  17. BBG
    1) 205
    2) 205
    +5 for both
    Strength
    A) skip – hands are toast
    B) 135
    Cond
    3:40, 3:41,3:44, 3:45, 3:48

  18. BBG 1) 200#
    BBG 2) 200#
    Str 1a) 1, 1 Strict only
    Str 1b) 105, 105#
    Cond – 3 rounds, 3:44, 3:52, 3:54

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