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
Well I feel like a pussy…
No Back Squats this Cycle?
+1
I think this is the first, non-deload, week since I started doing TOW (April 2012) that we haven’t done back squats. Feels weird, but this week still crushed me, so I’m not terribly sad…
+1
Yay!
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
No PRs today. Tough week.
Cond:
11:30 rx
Freestanding hspu lolllllllll
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)
BBG:
1. 112kg
2. 145kg PR then 152kg clean PR
Strength:
205# 225# 235# back was smoked on these
Conditioning:
10:41
Conditioning:
16:30….Freestanding HSPU sheesh!!!
BBG: 1) 195
2) 230
Strength: 185
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
BBG
1:) 225# (-15#)
2:) 265# (-15#)
Strength
195, 205, 215#
Conditioning
12:04
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!
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.
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
BBG
1) 205
2) 270
Strength
190-210-220
BBG 1) 155#
BBG 2) 225#
Str ) 155#
Cond – 18:10, HSPU kipping from free headstand