140902

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I promised some demo/technique videos for the Barbell Cycling phase, and thought we’d have to stage or shoot them. Today, however, Nicole caught a set of 5X135# that was so good I figured I would just use it.

WOD 140902:

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict HSPU – rest 2:00

Conditioning

For time:

100′ HS Walk

5 rounds of-

15 Burpee Box-Overs 24/20″
15 KB Swings 32/24kg

100′ HS Walk

34 thoughts on “140902”

  1. M/31/175

    BBG
    1) 235, then had mean dew dew n came out and missed 245
    2) 255, left 265 out front

    Spent this morning. This cycle will be tough for me. I’m incredibly slow at 545am and none of this is slow and heavy. More later.

    • I hate these early morning sessions too bud. Like someone told me once. If you arent strong at 530am you arent strong at all!

    • Cycling “metcon”
      1) 165, 185, 205, 5@165 for “ME” my legs were done I couldn’t move under with any speed.
      2) 25, 17, 15

      Definitely a metcon for me. I’m a POS.

      CND
      13/15kb swings in the 4th rounds @15:00. I’m capping everything I move like shit. Also subbed 50′ HS walk in hopes of finishing this one.

  2. Is the idea on the T&G’s in Barbell Cycling to do the heaviest weight possible with solid form or really work on doing the 5 reps as fast as possible with good form (I.e. no stopping in the hang between reps)? Depending on the goal could change the loads for a lot of people.

    Thoughts?

    • Heavy, semi-fast, but perfect. If you watch Nicole’s video you can tell she takes a brief pause on the way back down. I don’t think it’s about being the fastest son of a bitch to lift 185# five times. I think it’s about perfect form under fatigue at a heavy load. However, I am not @faultrum.

      • Yeah you’ll definitely need to regrip if ur not using straps. I’m not. I’m re hook gripping. For me it’s max weight without putting the bar down and maintaining form. Nothing about moving through these for time.

        • I am taking a short pause on the way back down to make sure my grip is set how I want it, then rolling. Fast, but under control with the best form possible. I am also trying to go strapless as I think it will translate over to the conditioning pieces for me. That may change in a couple weeks if my hands are beat to shit.

          • Thanks guys! After watching the video I figured what the answer might be but always good to get the perspective of the knowledgable people on here.

          • FYI if I had straps, is use them. If grip is ur issue with CF then address that, but these high rep oly movements are for the hips/bigger movers IMO.

  3. BBG
    1) 255
    2) 275
    BBC/Midline
    1a) 180-200-215 5@175
    1b) 21-18-16
    Cond
    15:40 a few vodka drinks for the holiday. Felt it big time on this one!

  4. BBG:
    1) 245, 255, 265, 275 (miss) – For some reason the boxes are tough for me on cleans.
    2) 265, 275, 285 (x)

    BBC / Midline
    1a) 215, 235, 235 – DND the max reps at 80%, hands were feeling tender and I have a comp this weekend. Didnt want to rip them up.
    1b) DND. Saving shoulders for competition

    Cond: Different. Tested a competition WOD

  7. 5’9″/145/39yrs
    Video: thx, nice work. P.s.- I don’t think snatching 5 reps at 135 is light weight.;)
    BBG:
    5×1 Cleans= 103,108,113,(missed)118,123(finally)#, from the hang, no blocks
    5×1 Jerks= 93,98,103,108, 108#(lost form, ended by pressing out, so stopped there)

    3×5’s Cleans= 83,88,93#(brusises on thighs from yesterday and today/sore)
    SHSPU= set 1(1, 6 kips, 3 kips)
    Set 2 ( 1,5 kips, 3 kips)
    Set 3 (0, 3 kips, 2 kips)

    Conditioning:
    Did HS work for walks (ie, head stands holds 1 minute(3 sets), hip raises to full leg extension from a tripod headstand for sets of 8 for balance and lower back strengthening. Freestanding HS Holds( attempts)
    Then, 5 Rd’s:
    15 kb swings #55
    15 box jumps
    15 burpees
    Rested between the sets to do each unbroken.
    More HS holds

  8. BBG
    1) 115-120-125-130f-130 kg
    2) 100-110-115-120-125 kg
    BBC/M
    1a) 90-95-100 + 12@80kg
    1b) 23-24-22

    Different cond

  9. cleans 255
    jerks 265
    tng cleans 195,215,225
    hspu 23/25/16
    me ub 10/180
    con 22:54, last hs walk took about 4 minutes

  10. BBG
    1) up to 280 *+5# PR over clean from floor*
    2) up to 250, missed 260 out front

    CML
    1a) 135, 170, 4×205 (+8×160)
    1b) 25, 20, 15

    CND
    20:02 (uggggh SAF grinded through it)

  11. BBG
    1.) 275#
    2.) 260#, missed 275 out front

    BB Cycling/Midline
    1a.) 185/205/225#, 4 @ 185. No legs
    1b.) 17/16/15

    Cond
    50′ Walks and 3 RFT, because time

    10:30

  12. BBG:
    1) 235 – 255 – 275 – 295(f) – 285
    2) 275 – 295 – 315 – 335(f) – 335 (5# PR)

    BBC/M:
    1a) 205 – 225 – 235(2) – 180(7) [no straps; grip was def. an issue]
    1b) 22 – 16 – 16

    Conditioning:
    17:57 — HSW were shortened to 60′

  13. BBG
    1:) 290# (+5 PR on clean)
    2:) skipped (really bad rip from bar MU on Saturday, can’t put any weight on it, snatch is awful as well, hopefully better by Friday)

    BB Cycling
    1a:) 225, 235, 240# (only 3 times), 190# for 7 reps
    1b:) 16, 11, 10

    Conditioning
    19:53, that was awful

  14. Power:
    1) 205/225/235

    BB Cycling:
    1a) 155/185/205/165×8
    1b) 4×12 strict pull-up (no HSPU before 2×2 bench@100% tom. for Power)

    Conditioning:
    12:14 (no walks)
    -so humid in MA, felt like I was in a swimming pool the entire time.

  16. 28/170#/5’9″/M/CenEast

    1/1/1

    Cln: 185/205/225/235/245#
    Jerk: 185/215/235/245/255#

    Cln TnG: 165/185/205#; ME @ 165# for 8 reps
    SHSPUs: Did 2:00, 1:30, 1:30 – 33/18/18

    Conditioning: 21:50 Rx – HS walks are getting much better. F that WoD.

  17. M/20/190
    BBG
    didn’t have proper equipment so I did 5×1 clean from block + jerk
    265/265/265/265/265 no misses
    Cycling
    225/245/250+8@205
    16-17-13
    Conditioning
    didn’t have kettle bells so did 100′ hsw 75 burpee box jumps 100′ hsw
    12:57

  18. BBG
    1.) 120kg, 130, 140, 145, 147 kg
    2.) 120, 130, 135, 140, 145 kg
    No misses today
    Cycling
    1.) 90 kg, 100 kg, 105 kg
    ME=84 kg –> 9 reps
    2.) 15, 11, 10 lol
    CND
    17:16 RX

  19. Power
    1) 205# 2 rep jerk (no blocks) legs felt sluggish after 100% BS yesterday

    BBG: no blocks, decided to for a max from floor, got 285# ( +20 PR), almost got 300#

    BBC
    1) up to 215#
    10 @ 170#
    2) 20, 15, 13
    Conditioning: dnd
    No energy, wasn’t going to happen.

  20. Power
    1) 205# 2 rep jerk (no blocks) legs felt sluggish after 100% BS yesterday

    BBG: no blocks, decided to for a max from floor, got 285# ( +20 PR), almost got 300#

    BBC
    1) up to 215#
    10 @ 170#
    2) 20, 15, 13
    Conditioning: dnd
    No energy, wasn’t going to happen.

  22. BBG
    1. 295
    2. 325

    Power
    1. 5 RM – 245….. +1 at 215 for 7 reps
    2. 17, 15, 12

    No condition, ran out of time.

  23. Cleans blocks: 240/250/260/265/275
    Jerks blocks: 235/245/255/265/265

    Bb cycling: 205/225/245
    Strict Hspu’s: did 15 across as UB

    Conditioning: 16:25

  24. BB C/M
    1a) 135, 155, 165#, 6@140#
    1b) 5, 7, 7

    Cond – 15:00 cap, completed 3 rounds + 10
    Subbed 25 step HS wall walk

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