140909

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Revelations 13:11,13…

11 Then I saw a second beast, coming out of the earth. It had two horns like a lamb, but it spoke like a dragon… 13 And it performed great signs and wonders, even causing fire to come down from heaven to the earth in full view of the people.

WOD 140909:

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – 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 T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1

31 thoughts on “140909”

  1. Should there be rest in there or just 4 rounds for time? I am assuming it should be work:rest 1:1

  2. I watched that entire bromo commentary and didn’t even get to see the lift at real speed.
    #barbellblueballs

  3. M/31/175?

    1) 195, 225, 245, 255(+10 frmo blocks ever, PR tie from anywhere), 265 under but cannot stand. I was at parallel for about 5 seconds…
    2) 195, 225, 245, 265 (PR tie), 285 (+20!) what a morning. This was a great feeling. I have 300 in me, it’ll happen within a month or two. Wish I could clean it…

    • M/31/175

      Cycling
      1) 185, 205(+20), 215(3) beat down. Got 7@165(80%) I hook grip the first one and that’s it.
      2) 6, 7, 5. Only failed one, on the third round. Better everytime at these.

      CND
      2:46, 2:56, 2:52, 2:56. Kb unbroken. Idk how. Grip death.

  4. I’ve already got the beard, chest hair, and those exact shoes. I guess starting today I just won’t tie my shoes any more. That should work right?

    • Yes….and make sure to stack ALL of the 10# bumpers from your gym on it so it looks awesomely heavy and the girls all swoon. #stacksonstacks

  5. BBG: 1) 230
    2) 245
    BB Cycling: 1a) 180, +1@145 for 9
    1b) 4,3,3
    Conditioning: 3rnds – 2:45,2:30,2:43

  6. 31/M/175#/Northeast

    BBG:
    1) 205/225/245/265/(280#… would have been +5# PR from any position)
    2)185/205/225/245/(265#).. feeling quicker and more powerful OH after working to keep elbows down and out and bar in my throat/on my shoulders more

    BB CYCLING/MIDLINE:
    1a) 185/205/215(4/5 AGAIN!!!!)/10@165#
    1b) 2+1+1/3+1+1/4+2 = 15… really have NO IDEA what happened here because last time I couldn’t even do a strict MU and now I am linking them together??? It’s like Christmas in Sept!

    COND:
    1) 2:41 ..Row 1:44…KBS UB
    2) 3:00 ..Row 1:49…KBS 15/5
    3) 2:48 ..Row 1:48…KBS UB
    4) 2:47 ..Row 1:49…KBS UB
    TWT = 11:16

  7. BBG
    1) 255 just missed 260
    2) 290 +15 PR
    BBC/Midline
    1a) 220 3@185 tweeked rt ring finger on 3rd catch
    1b) 1-5-5
    Cond
    2:27-2:29-2:33-2:35 TWT- 10:04

  8. M/27/93
    Feeling tired and sore in my glutes
    BBG
    1) 115-120f-120-125f-125-127.5fffff kg
    Moved on…
    2) 100-110-117.5-122.5-127.5 kg
    At last i didn’t s*** on those

    BBC/M
    85-95-102.5 kg (+2.5 kg)
    ME UB 14 x 82.5 kg (+2 reps with +2.5 kg)
    Strict MU 4-6-7

    Cond
    TWT 10:24
    2:30-2:32-2:40-2:40
    all swings UB

  10. 5’9″/145/ 39yrs
    BBG
    5×1 Cleans= 108,113,118,121 (f)123 -2# from last week
    5×1 Jerks= 93,98,103,108,110# +2# from last week
    BB Cycling
    Full Cleans, work up to 5rm= 90,95,100#
    +1 MEUB 9 reps@ 83#
    Subbed p/u’s and ring dips for Strict M/u’s
    No Con-time

  11. BBG
    1:) 265# (couldn’t stand 275# up, weak today)
    2:) 275#

    BB Cycling
    1a:) 215#, didn’t so ME set
    1b:) 5, 7, 7

    Conditioning
    2:31, 2:36, 2:39, 2:42

  12. BBG:
    1) 275
    2) 305
    *Felt weak today. Back was smoked from yesterday.

    BBC/M:
    1a) 205 – 225 – 235(3) – 180(9)
    1b) 3UB – 2×1 – 3×1 (UB at the beginning was probably a mistake)

    Conditioning:
    9:41 TWT

    2:31 (1:43/UB)
    2:25 (1:38/UB)
    2:24 (1:38/UB)
    2:21 (1:37/UB)

    *Russian swings

  13. BBG
    clean 225 – pinned under 230 again
    jerk 225 +5 all time
    BBC
    190×3 then 9 @ 155
    4,4,4
    Cond
    2:27, 2:25, 2:29, 2:59

  14. 28/170#/5’9″/M/CenEast

    1/1/4 – Glutes really tight

    Cln from blocks: 165/185/205/235/255# – matches PR from any position
    Jerk: 165/185/295/235/255# – matches last week

    5RM Cln: 170/190/210#; +5# from last week
    ME: 170# x 8
    MUs: did 2:00 ME kipping (16); then worked on false grip/strict for last two rounds…got none without kipping. Going to practice these.

    Conditioning: all KB swings UB
    2:30 (1:44.8)
    2:34 (1:51.0)
    2:43 (1:55.8)
    2:38 (1:59.0)
    TWT: 10:25

  15. BBG
    1.) up to 150 kg, Im really struggling with squatting weight up lately and i gotta wonder if its because we haven’t truly gone heavy in a long while with all these tempo squats.
    2.) 155 kg (+3 kg pr) failed 160 kg
    Cycling/Midline
    1. 90 kg, 105 kg, 110 kg (+5)
    ME 88 kg x 8
    1b.) 2+1+1/3/3 First day i have ever linked strict muscle ups. got 3 two times. 5 weeks ago i couldn’t even do one.
    CND
    Rx
    2:27, 2:30, 2:35, 2:41 TWT 10:13

  16. BBG:
    155, 185, 200, 210, 215 miss
    155, 185, 205, 215, 220 miss

    Cycling/midline:
    1a) 160, 190×4, 190. Forgot to do ME set
    1b) DND

    Cond: different
    4rds @ 135
    10 power cleans
    10 front squats
    10 lunges
    10 HSPU

  17. Cleans 255
    Jerks 260
    5rm 230
    Semi strict mu’s 4 or 5 each
    +1/85% (misread the directions) 9 or 10@195. lost count so I’m really not sure. Felt good tho.
    Con-short on time and energy today. Had to skip

  18. Cleans: up to 295, setting up for PR week 4

    Jerks: 285, same as last week

    5RM: 260…205 for 10

    Strict HSPU: 11, 11, 11, 11
    Strict Pull-ups (fat bar): 17, 16, 15, 16

    Bench: 6×6 @ 215 (tough!)

  20. Altered: competing this weekend
    1.) 4×1 up to 295
    2.) DND
    Cycling: did 3×3 no 5x’s this week
    1) 225/245/265
    2)M-U’s not strict 10/8/6 just to do some
    Conditioning:
    3rds of 500m row /15 KBS @ 70lb. 9 min

  21. M/28/173#/NorCal

    BBG
    1) 285
    2) 245

    BB Cycling/Midline
    1a) 235 (forgot to do my +1 set)
    1b) 7-10-8

    Conditioning
    Did Fran instead
    2:24
    1 second off PR

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