140903

Posted on by

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

31 thoughts on “140903”

  2. 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.

  3. 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

  4. 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)

  5. 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

  6. 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

  7. 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

  8. 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

  11. 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)

  13. 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

  14. 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

  15. 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

  16. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

Comments are closed.