140826

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Sean Brown – 125kg Snatch @ Birmingham Outlaw Camp (7kg PB @ 80kg):

WOD 140826:

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Jerk from blocks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP – rest 90 sec.

1b) 3X5 Jumping Good Mornings – heaviest load from last week -10#, rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#

32 thoughts on “140826”

  1. Define “paced”…to me, I could pace by doing an EMOTM type of strategy v. going consistently for the whole 10 mins…is it open to interpretation? What are the rest of you thinking when you see this? A certain work:rest ratio, a go by how you feel, or what? Looking to get some insights and strategery.

    • Tempted to wear an HR monitor and keep my HR around 160, but I’m not sure if landing on the chest piece that many times would be a good idea.

    • I’m thinking that it should be compared to your 7 min burpee total. Ie. I did 138 burpees last time I did the 7 min AMRAP (almost 20/min) so 85-95% of that is 16-18/min. My target will be 160 reps, trying to be at 16 at the top of each minute.

    • I think you guys are over thinking this. This is mostly an aerobic piece, keep a steady pace the entire time without gassing out but don’t sand bag it either.

    • Planning on wearing my HR monitor and stay at 165-185 BPM, or 85-95% of my max HR. If it feels too slow/fast after a few minutes I’ll adjust

  2. 3 pos c&j- to 90, attempted 100, but missed the high hang

    A) c2b pu’s- 3×3
    B) jumping GM’s- 3x5x40

  3. M/31/175 (I think the booze is all out of me)

    Strength
    1) 25s, 26s, 27s – all unbroken. Boy this felt like an accomplishment, not so much like deload LOL.
    2) 145 across.

    He says to work at what we preceive to be 85-95%. My plan is to move at a pace where I won’t ever hit a wall, AND knowing I’ll have to do more once the 10 minutes is up. EMOM would probably accomplish this too but I’m hoping to move nonstop at whatever pace it is that allows me to do so. I work well with work:rest, I need to be better at not stopping.

    • I like that you posted that last sentence. I work well with work:rest and rarely “just keep going”. Time to work on weaknesses, so I am going to work on that this time and see where it takes me.

    • BBG
      1) done at 185 (off 235)
      2) done at 220 (off 1rm of 265)
      FYI I rolled my ankle on the second jerk in the third rep and it’s amazing I’m not hurt. I have the worst ankles in the world. A testament to CF. Thank God they’re worth something.

      CND
      115, 2+6 burpees
      My motor fuckin sucks.

      • 5 min to get my HR down from an end bpm of 155 to 110. I moved at 14/min for 6 min then lost my soul. Chest sore. Idk maybe the 48 MU in the past 24 hrs.

  4. BBG
    165 off 205
    Jerks tonight
    Strength
    Tonight
    Cond
    1) 146 burpees. was aiming for 15 per minute
    2) 2+20

  5. 3 Pos clean + Jerk @ 205lb – Done

    Strength:
    1) Didnt count the time but did them all unbroken.
    2) DND – did DU practice

    Cond: Holy shit this sucked.
    1) 130 Burpees
    2) 3 rounds

    Then I laid there and cried.

  6. BBG: 1) off 210
    2) don’t know 1RM so worked of 3RM(240)
    Strength: 1a) 4 each rnd
    1b) off 125

  7. BBG
    1) 205
    2) 245
    Strength/Skill
    1a) fast&UB
    1b) 125
    Cond
    1) 153 wore HR monitor kept HR between 160-166 98@ start 164@ end
    * 5:30 to get HR under 110 started 2@ 6:00
    2) 3rds+8 191 total burpees today yaaaaaaaayyyyyyyyy!

  9. BBG:
    1)Off of 245# (200#)
    2)Off of 255# (205#)

    STRENGTH/SKILL:
    1a)Scaled to 5 MUs to work on speed and staying UB. 22s/19s/19s
    1b)DND…tweaked back on this last week

    COND:
    1)140… shot for 13-15/min
    *took ~5min to get HR to 110
    2)3 rds+4 burpees

  10. BBG
    1.) @200#, done
    2.) @225#, done from rack

    Strength/Skill
    DND, I know. I’m a bitch

    Cond
    1.) 154 Burpees
    2.) 3 Rounds

    95 BPM before 1.)
    183 BPM after 1.)
    3:30 to recover after 1.)

    194 BPM Max during 2.)
    3:00 to recover after 2.)

  11. Conditioning:
    1) 173 ~ went out a bit too fast from the start. Couldn’t see the clock, was holding a 20/min pace without realizing it for 4 min
    2) 3 + 6 burpees RX
    Was holding back a shit the whole time, felt like I could’ve gotten 4+ otherwise

  12. BBG
    1:) @195#
    2:) @230#

    Strength
    1a:) 26s, 26s, 25s
    1b:) @115#

    Conditioning
    130 burpees
    3 RDS + 3 burpees

  13. 28/170#/5’9″/M/CenEast

    1/1/1

    3-Pos C&J: 190# off of 235#; 5/5
    Jerk: 210# off of 260#

    MUs: 1:15 (4/2/2); 0:38 (7/1); 1:14 (4/2/2)
    JGMs: 135# off of 145#

    Conditioning:
    122 burpees; HR 84 to start; I did 6″ target burpees because why the fuck not
    *based on everybody’s else’s scores, either I am terrible at burpees or I went slower; not sure how I feel about this so far lol

    Took 10:00 to bring HR back down to 110

    2+22; thrusters were more difficult than I thought they would be

  14. BBG:

    1) Off 265#
    2) Off 330#

    Strength/Skill:

    1a) 5 – 4 – 4 (still easing back into it so just did one set per round)
    1b) 155#

    Conditioning:

    1) 120 burpees (to 6″ target)
    2) 2 + 16

    Doing that after 4 months of nothing but barbell was all sorts of awful…

  15. BBG
    1.) 98 kg
    2.) 122 kg
    Strength
    1.) 8 ub, 5/3, 8 ub (8 is a pr for unbroken muscle ups for me and i hit it twice today)
    b.) 105#
    CND
    1.) 141 burpees
    2.) 3 rds + 1 burpee

  16. TOW Power
    5×2 Jerks @ 215, no misses, felt really heavy. Alternated between power/split jerks

    10 min AMRAP
    158 (target was 160, not breathing too heavy, HR around 110 when done)
    short rest
    5 min AMRAP
    3+1

  17. BBG
    1.) 185 across *only did 2 sets. Felt like I tweeked my ankle at the bottom of one of the cleans so I stoppped
    2.) 205 – felt pretty solid

    Strength
    1a) 1:40; 1:20; 1: 40 – hands felt like shit, slowed down to singles to work on keep from bending my legs too much
    1b) 105

    Cond:
    115 – apparently my engine has tanked in the last year
    2 + 9 burpees – thrusters were unusually hard today. My front rack needs some major work

  18. c+j 185
    jerks 235
    mu’s unbroken, last set was a little slower than the first 2
    gm 135
    burpees 156 didnt stop the whole time (proud achievement)
    3+3, i dont think ive ever broken 10 thrusters into 5+5 like that before, but holy crap. 30 seconds into that i felt like i was gonna die

  19. BBG
    1) Done at 225, felt good. On the :90
    2) 245

    Strength/Skill
    1a) 23-25sec. UB felt solid
    1b) Glute/Ham raises 3×10

    Conditioning:
    1) 10:00 AMRAP of: Paced Burpees- 150 stayed steady was thinkin 160ish, but this felt fine
    Rested 2:30
    2) 5:00 AMRAP of: 3 rds
    10 Burpees
    10 Pull-ups
    10 Thrusters 95#

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