140908

Posted on by

Absolutely perfect weekend in Newport, KY at NewCov CF, with one of the best groups we could ever have.

IMG_6163-0.JPG

WOD 140908:

BBG

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

BB Cycling/Midline

1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% 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) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.

Conditioning

Compare to 131108.

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1″ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

29 thoughts on “140908”

  1. M/31/182 (heavvvyyyy)

    BBG
    155f, 165, 175f, 175(-10), 190f, 190f – terrible day. I’m slow and uncoordinated in the AM. Maybe next week I’ll try the cycling in the AM but I figure that’ll be worse.

    Missed 190 forwards then backwards.

      • Cycling
        145, 160(+5), 165(+10), 5@145 – straps are on the road. Should got a little gooey on the 5th at 140 so I stopped there.

        CND
        2+10 hspu
        Strict: 15, 2, 4. I paid dearly for that set of 15. Split jumps in the back rack. This was horrible. Back fried.

        • Shit, planks done like 1:30, 1:10, 40s. I gotta take my wraps off my hands were turning blue. Oops.

  2. BBG:
    1. Up to 100kg

    BBC:
    73kg 82kg 91kg
    76kg x 8 reps

    I also am back to training at 4:45 am which means being happy with whatever numbers my body allows me to hit. Luckily the numbers the past two weeks have been good but after a few weeks it’ll start to take its toll physically and mentally (when the weather gets colder). I usually get all the BB and strength work done then squeeze in conditioning after work right before night classes start.

    For those of you working out in the early am, I am someone who when I have the time I’ll warmup for awhile but when time is limited like nowadays, I get into the box and immediately spend 5 good minutes foam rolling my IT band and loosening up my shoulders. After that it’s right to a barbell and I’ll knock out 2 UB sets of 5 of strict press, good mornings, back squat, BTN snatch press, front squats. I start light but make about 10kg jumps up until things get spicy then I try to beat my number from previous week (even if it’s just 1kg) no matter what (unless I have a pain). It’s a mental fight each week but it gives me something to push for.

    • Same here man, I coach at 545, and usually coaching that session is my warmup, I’m lucky to get on the rower for 500m. I move through the second pull and start with muscle snatches + OHS, once I start moving faster I make similar jumps, of course, to a much lower max LOL. Smallest plates I have are 2.5#.

    • I’ve recently discovered that a quick set of 20-40 UB wall balls is an incredible warmup, and it takes all of about a minute to do.

  4. Felt bagged from beginning to end. Bott position on snatch was brutal today…

    BBG: 1) 185 (-20 from last week)
    BB Cycling: 1a) 165, +1@140
    1b) 1min
    Conditioning: couldn’t get heart rate down, again felt bagged the entire time – 2.5 rnds

  5. 5’9″/145/39 yrs

    BBG: 83# same as last week., I know I’m using my lowerback. Sounds terrible, my upper body strength is stronger than my legs. Always have avoided doing legs:(
    3×5’s= 68,70, 75# + 2lbs from last week
    +1 ME UB @68#=5 reps fell on rep 6, lost balance

    Conditioning:
    1″ def/45#
    2 Rd’s @11:07
    Jumps turned into lunges
    8 kipping UB on first set of HSPU’s, then 1’s, 2’s & 3’s
    Was determined not to shorten the ROM, so sucked it up and finished with all singles

    • Did planks at the end, after everything. 3:00, 1:30, 2:00
      It takes so much to do planks on with the reps of 5

  6. 31/M/175#/NorthEast
    Still feeling the competition from sat. but gutted my way through this as best as possible!

    BBG:
    165/175/(190)/185/(195)

    BB CYCLING/MIDLINE:
    1a) 155/165/170/8@145#
    1b) 3:00/2:30/2:15

    COND:
    3rds +2 DHSUP….all kipping (just got the hang of strict HSPU so the time for deficit isn’t here yet)

  7. BBG
    95-100f-100-105-107.5 kg
    BBC/M
    70-80-87.5 kg used straps
    ME UB 11 x 75 kg no straps
    3×3:00 plank hold

    Cond
    4 rnds rx’d
    SHSPU 11/8/6/5

  8. TOW Power
    Back squat – 6×2@65% (230) – done
    Bench press – 6×2@65% (185) – done

    Cond.
    3+15
    15 strict
    5+10
    5+10
    All Kipping on last rd…

    Weighted split jumps suck…

  9. BBG
    230#

    BB Cycling
    1a:) 175, 185, 195#/165# for 7 reps
    1b:) 1:30

    Conditioning
    3rds + 9 DHSPU

  10. 27/170#/5’9″/M/CenEast

    1/1/1 – Spent past 3 days golfing, eating like shit, and drinking the most delicious beer in the world, PBR

    Sn: 155/175/185/195/200#; +8# PR from any position; FUCKING. STOKED.

    5RM TnG: 135/155/165#
    ME: 8 @ 140#
    Planks: from elbows – 2:15×3

    Conditioning: 3+5 strict
    15/6+9/5+10/5
    45# plates for 2″ deficit

  11. BBG:
    225#

    BBC/M:
    1a) 175 – 185 – 195(3, missed 4th behind) – 155(8)
    1b) 1:21 – 1:41 – 1:42

    Conditioning:
    3+6 (+3 reps from November; 1st 15 HSPU strict, then lots of kipping and cursing)

  12. BBG
    1.) up to 105 kg failed 110 twice…
    Cycling
    1.) 70 kg, 80 kg, 85 kg
    ME: 72 kg , 8 reps
    Planks with a 25 kg plate
    1b.) 1:05, 1:00, 1:02
    CND
    3 rds + 8 DHSPU.
    45# rogue bumpers with an abmat

  14. Power (deload week)
    1) 225
    2) 155

    BBC
    1a) 115/135/155(-10)/135×10
    -going to stay conservative during this deload week.
    1b) 2:21, 1:50, 1:41

    Conditioning:
    2+6
    -got 3rnds last time, meh. Finished last round after time.

  16. Snatch: 235
    Cycling: 165, 185, 200 (3)…165 x 10 (thought it was 155, better of the alternative)

    BB extensions: 4 x 8 @ 75
    Main site WOD: 11:06…chilled out

  18. m/22/79.2kg

    Block SN (above knee)- 2x1x50, 60, 70, 70(miss), 75, 80
    T&G SN–5×50, 55, 60; 10×50
    3 rounds:
    Plank Hold- 40s
    Chinese Bridge- 40s
    Deep Couch Stretch- 20s/leg

    4 rounds:
    5×55 thrusters
    10 dips
    15×24″ Med ball box jumps

  19. BBG:
    1) 175# PR
    2) 125/135/140/+7 @ 110

    Planks done
    Did some BTN Push Press and KB Swings at end. Gym was getting crowded

  20. M/28/173#/NorCal

    BBG
    1) 225

    BBCycling/Midline
    1a) 185 +1 hit 7 reps
    1b) 1:41 – 1:30 – 1:15

    Conditioning
    5 rounds + 4 HSPU Rx

  21. BB C/M
    1a)115, 125#, F130#, 7@105#
    1b) 1:45, 1:11, 1:05
    Cond – 1 Round + 10 split jumps
    Compare to 2R + 2HSPU w/no deficit

  22. 1. 185#, couldn’t find a groove today, kept smashing into the bar
    2. a. 175#, 6 @ 150#
    b. 3x60sec + 70#
    3. 3 rounds + 10

Comments are closed.