140906

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WOD 140906:

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

For time:

10 Freestanding HSPU (Kipping or Strict)
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 Freestanding HSPU

20 thoughts on “140906”

  2. Snatch: 230, missed 240 barely
    Clean and jerk: 290, missed 300
    Pause: up to 240
    Bench: 6 x 2 @ 80%…215
    Sled pushes: various weights and distances, will do this conditioning tonight

  4. Everything about today was a struggle…

    BBG:
    1) 235
    2) 265

    Strength:
    205 – 210 – 215

    Conditioning:
    17:30*
    * 1st 10 HSPU: 5 Headstand to handstand press (freestanding) + 10 Strict HSPU
    * 2nd 10 HSPU: 15 Strict HSPU (UB, only thing that was easy all day)

  5. BBG:
    1. 112kg
    2. 145kg PR then 152kg clean PR

    Strength:
    205# 225# 235# back was smoked on these

    Conditioning:
    10:41

  8. Snatch 205
    C+j 275 not a PR but it’s the best I’ve done since tweaking my back in June
    Front squat 225,230,7/235
    Con 15:23 subbed ad for rows
    Could’ve definitely pushed the pace a little more but was more concerned with having enough gas left to actually do the hspus at the end

  10. No training today because of a competition. Went pretty well and looked like this BB Cycling was already paying off because the first event was a 2RM T&G Snatch. Ended up hitting 205# (210# is my 1RM) so I was pretty happy about that. I did have a Froning-rope climbing incident with a max L-Sit hold so looks like I will need to work on that. Overall a great day because I made the top 5 and the last workout, which included a Top 10 regional athlete here in the NorthEast.

    Thanks for making me better Rudy!

  11. M/31/175

    BBG
    1) 185 (-20), could’ve walked up 195 but jerk blocks were in front of me. 205 had a slow motion fall forward. Just barely missed. 215 still seems light years away.
    2) 245 (-10), stopped here. Beat.

    Squats
    Did this a day late and still didn’t do what I was supposed to. 3rm FS @ 275(+5 PR!) this is also the heaviest FS I’ve ever tried/hit. Hit 270 last week so 10# in two weeks. Happy.

    CND
    Did this Sunday as well, 15:40. Hspu we’re simple. It’s crazy how bad I used to be at any hspu and now I do these easily. I still don’t have the faith to lower down tho. I drops feet and reset everytime. Pull-ups and rowing was terrible.

    • What is the competition standard for freestanding HSPU? For wall supported, I know you have to start and end locked out (i.e. can’t start from a headstand). Is the same true for freestanding?

      • I suppose it depends on the comp. I did all from a head stand. I’d assume head on the ground and locked out, under control, is the standard here.

  12. BBG: Everything felt heavy today
    1) 215
    2) 290
    Strength: Changed ~ Back Squat 5×5 / hip flexor tightness
    315/335/355/375/405
    Conditioning: 13:37
    For time:
    10 Freestanding HSPU (Kipping or Strict)
    30 Pull-ups
    50 Cal Row
    100 Double-Unders
    50 Cal Row
    30 Pull-ups
    10 Freestanding HSPU

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