140822

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WOD 140822:

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

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

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Dianabeth”

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)

29 thoughts on “140822”

  2. BBG:
    A little different. I practiced a clean ladder for an upcoming comp. 3 Unbroken hang cleans:
    115, 135, 155, 175, 195, 215, 235 – one minute between stations. I ran the ladder fairly easily. Kind of wish it went up another 20lbs to 255.
    2) DND. No blocks today

    Strength:
    1) Did dips instead. 12-15 reps as fast as possible
    2) 10,9,8 – then one set of 20 butterfly just to practice

    Cond: 9:38 Rx. Ouch. Heavy heavy heavy

  3. 1)295

    1a) DB bench class filled up
    1b) 8/8/8

    cond: 7:40 shoulders were starting to give

  5. with all the girl variations were doing, my training partner and i would like to put in a request.

    “bloody mary”
    5 deficit hspu 6/4″
    10 weighted pistols 24/16kg kettlebell
    15 chest to bar pullups

      • +2 moar pistols, strict muscle ups, and whatever else Cheek can’t do.

        JK, let’s run a lot, fuck me right?

        Seriously though, Smolov????????????

        • Oh god, I keep waiting for inevitable Smolov cycle. I’m not sure my poor knees can handle that again.

        • Look Castro Jr., enough! That’s the one thing in CF I can’t do…yet…well, strict MUs either, but shhhhhhhhh

  6. cleans 245, hit 250 for a single but missed the second
    jerks 240
    bench 215
    c2b 13/6/7
    con 9:48
    was able to string together tng triples on the first set of 9 but had to go singles after that

  7. For the bench press do we try and move the ‘heaviest’ light weight that we can at the same speed as an empty bar or are we going heavy but thinking about moving the bar fast with each press?

    • Whatever you’ve been doing the past few weeks, otherwise it’s irrelevant. This is the “last day” of this cycle before deloading next week.

      FWIW I’ve been doing these reps as non-stop as fast as possible and internally noting my bar speed. My last set last week was where I actually started to drop off speed so I’ll start 5lbs below that and try and get the “slow weight” from last week to move faster in my second set.

  8. BBG
    1) 245
    2) 220
    * 10 min cap on these due to time
    Strength/Skill
    1a) 195
    1b) 12-11-11
    Cond
    5:55 PCs in singles

  9. BBG
    1.) 265#, +10. Missed 2nd at 275#
    2.) 245#, -20. Missed 2nd at 265#. Also out of a rack

    Strength/Skill
    1a.) 205/225/235#, +5
    1b.) 13/10/10

    Cond
    7:30.

    HSPU fell apart. Have to do them on a shitty bay door that moves. Should be ~1:00 faster

  11. 28/170#/5’9″/M/CenEast

    1/1/4 – Hammies STILL tight from those GMs…

    PCln 2RM: 245#; -5# from last week; drop sets done
    PJerk: 240#; drop sets done

    BP: 185/195/200#; +5# from last week
    C2B: 9/8/8; +1 from last week

    Conditioning: 8:29; All singles on PClns, 11/10, 8/7, 9 on HSPUs. Could have went slightly faster on the Cleans, but I didn’t want to fail any.

    • Also, as a side note, when I started TOW June 2013, my 1RM C&J was 225#…thanks Rudy and staff and others that continue to post so that I can continue to chase

  12. Bbg: 1.) Worked up to 275, Then did %s
    2.) No jerk blocks so subbed a push jerk + narrow ohs complex in place. Hit 300

    Strength:
    1. 3×8 @ 200. Feeling fast.
    2. 9, 9, 10 for c2b

    Conditioning: 5:17. Only part that felt slow was 15 set of hspu. Had to do 3 sets

  13. M/30/175

    BBG
    1) 235 (ties best) I’ve failed a million at 240/245. Drops done. I just starfish anyhow.
    2) 235, 245×1. Drops done. Over head position was all bad today. I’ll do this WOD tomorrow, hopefully.

  14. BBG
    1.) 120kg
    2.) 115 kg
    didn’t push it today my left elbow and knee have been acting up.
    Strength
    1.) 165#, 175#, 175#
    b.) 6,5,5
    CND
    7:45 rx

  15. BBG
    1. 155 – drops done
    2. 155 – drops done

    Strength
    1. Up to 125
    2. 6,5,5

    Conditioning
    7:42
    Scaled to 135 – 155 is 85% of my 1rm and 100% of my 2rm PC -that would’ve been death … Everything felt great!

  17. 5’9″/145/39 yrs

    BBG:
    2xPC= 113#+drops
    2XPJ= 113#+drops, no blocks
    Strength:
    Bench 3×8= 105#
    C2B= 10(2 orange bands, 8,8 (1 orange band)
    Conditioning: 9:34
    103#, 15,12,9 HSPU( 1 abmat)

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