The champ is back.
WARNING: Do not read if you are Robb Wolf or a caveman.
“How Donuts Gave me Abs, and an 80kg Snatch”
WOD 140903:
BB Cycling
3+1X5 Split Jerk (no drops) – 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 UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength/Skill
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00
Conditioning
4 rounds for total working time of:
Run 400m
20 Ring Dips
15 TTB
Rest 1:1
Anyone else feel like they got run over by a truck this morning?
Train**
legs are dead…
Legs and lats are done
M/31/180 (labor day got me up)
Strength
1) 165, 185, 195 – I have a tiny bit more. Getting way better at these.
2) 165, 175, 185(7) Many swear words after missing that last one.
I feel great guys! Maybe it’s the bacon-cheese-stuffed-crust pizza and 47 pepsi’s I had last night. This is exactly what I need. essentially strength-metcons. If the rest was 60 or 90s this would be a WOD. I’m looking forward to everyday in this cycle.
BB Cycling: 225, +1@180 for 8
Strength: 1a) 180
1b) 170
This portion kicked my ass today.
Conditioning: 3rnds – 3:53, 3:30, 3:30
Subbed 20 Cal on AD for run
5’9″/145/39yrs
BB Cycling:
3×5 Split Jerks=
100#,103,105(failed on 4th rep @108)
+1 ME UB= 12@85#
Strength/Skill:
1a) 3×8 Pause FS=
95#,100,105(last 2 reps HR up)
1b) 3×8 Clean Grip Btn PP=
83#,88, 93( failed on rep 7, thought I had it…bringing it down is the most challenging)
Conditioning:
4 Rd’s:
Run 80m(hip flexor pull from planks the other day)
Bar Dips(blue band) 20
TTB 15
3:00, 3:20, ?,? (Around same)
Knee was screaming at me today
Strength: Worked up to 215 and hit 10 @ 165
1a)Squats @ 165# knee felt really bad
1b) 50# dumbell 1/1.5 push press
Metcon
22:13
BB CYCLING:
165#/185#/200#/9 @ 165#… OH is my kryptonite (Jerk a good 20# less then my clean) so I am excited to work on this.
STRENGTH/SKILL:
1a) 185#/195#/200#
1b)135#/145#/155#… these tweak my shoulder so building up slow
COND:
1)2:23 – all UB (run 1:40)
2)2:24 – all UB (run 1:36)
3)2:30 – all UB (run 1:38)
4)2:41 – all UB (run 1:41)
TWT= 9:58
Cond
10:51 TWT. Still feeling the effects of that bachelor party. No set was UB
BBC
1.) 185/205/225#, 11@ 180#
These actually felt and looked pretty good which I was surprised about
Strength/Skill
1a.) 185×2/205#
1b.) 185# across
10:51 is damn for being hungover and nothing UB.
BBC
90-92.5-95 kg
ME 13 reps @75 kg
Strength
FS 95-96-90 kg, that was hell
No PPbtN
Wendler Press off 74kg
5-3-1+ 4 reps @ 70 kg
Cond (did it as warmup)
3:18/3:04/2:52/2:43
TWT 11:57
Jupp real damn slow
Conditioning:
12:08 TWT (30c AD4 for run/strict ring dips)
240 tng split jerk. Light. More next week.
Warning: vertical filming
http://youtu.be/G4xB8TRAP_c
Cond:
2:58
2:44
2:49
2:48
Power
1) 6 x 2 @ 295#(80%)
2) 3 x 2 @ 285#(100%)
Got em all, did an extra set because my spotter decided to touch the bar while I was lifting on the 1st set. That would’ve haunted me the whole the whole day, I only trust the lift if it’s only me touching the bar.
BBC
1) Up to 195#
9 @ 155#
Conditioning
9:20 TWT
2:25 (1:38 run)
2:22 (1:31 run)
2:18 (1:30 run)
2:18 (1:29 run)
*2:15 on last round
I read, even though I would classify myself as a caveman, captain caveman.
BBG
240# (250# for 4 reps, missed 5th one, so close too), 190# for 11 reps
Strength
1a:) 185, 205, 210# (7 reps, just couldn’t hold 8th rep up in rack position)
1b:) 155, 185, 190#
Conditioning
Dips failed at the end
2:35, 2:50, 3:09, 3:44
BBC:
1) 215 – 230 – 240 (195×7)
Strength:
1a) 185 – 190 – 195
1b) 185 – 190 – 195(7.9; just couldn’t get that last lock out)
Conditioning:
DND – shoulder started to get real mad warming up dips
Jerks 215,225,235
Me UB 8/190
Front squat 210,210,215
Btn pp 185,6×195,185
Con
2:35/2:45/3:45/3:35
Hit the ring dip wall really hard on round three
Twt 12:45
BBG
1.) 100, 110, 120 kg pretty easy i think i could get 300# (not TnG)
96 x 10 TNG max effort
Strength
1.) 100, 105, 110 kg
b.) 90 kg, 91 kg, 95 kg
CND
Class wod
BBC
185# then 10 @ 155#
Strength
175
155×7 – fml
Cond
17:00 dips suck, ub on the ttb
18/170#/5’9″/M/CenEast
1/1/1
TnG Jerks: 185/195/210#
ME: 12 @ 170#
FS: 185/195/210#
PP: 165/175/180#
Conditioning: I hate dips, but not as much as I hate t2b…
TWT: 15:29 – all runs were sub 1:30…
3:33/3:50/3:57/4:09
I’m not 18, that should say 28…I’m an old ass man…
1) 230 +1 11 reps @ 185
1a) 185-205-230
1b) 185-205-210(6)
Did other conditioning.
Rudy. I’m secretly following after my strength diminishing hiatus. My dreams of becoming a 77kg champion are over. Awwww
BBC
5RM: 275 then 225 for 8 reps
1A: 225, 225, 245(7)
1B: 205, 205, 225
Cond:
3:21
3:40
3:33
Run was about 500 M on each
BBC
220 7@185
Strength
1a) 185-205-215
1b) 165-175-185
Cond
2:10-2:16-2:27-2:28 TWT- 9:21
BB Cycling
3+1X5 Split Jerk (no drops) –205/225/245 done as touch n go, 195×8 rest 2:00
Strength/Skill
1a) 3X8 Pause Front Squats @ heaviest possible – 205/225/245. This sucked.
(STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, 185 across, rest 2:00
Conditioning: 4 rounds for total working time of: 2:15/2:15/2:48/3:03
Subbed 375m row
20 Ring Dips
15 TTB
Rest 1:1
BBC) 135, 155, 165#, 5@140#
Strength 1a) 155, 160#
Cond – 3 Rounds, TWT 11:34