I decided to do an analysis of Cassidy’s 200# Snatch from yesterday, mostly because of her fairly noticeable jump forward in the catch, and some comments that were made about it on social media. I used Ilya Ilyin’s 205kg Snatch as a comparison because he’s incredible, and it goes to show that even a national champion can still have some room to grow.
WOD 140917:
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
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps
*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.
M/31/177
Strength
1) 190, 200, 210 all +5 from last week and now it’s gotten difficult. Last set screwed me
2) 165, 175(-5), 185(7). Same as week one. Fucking last push press.
Jerks: 185, 215(-10), 235(4) + 10@170. Considering my 1 jerk of any kinda was 235 when I started outlaw in Feb. I’m stoked about 4 there. Catching the weight on the descent screws my back. I was jelly.
CND
Kb swings: 55
Air squats: 128(16×8)
Sit-ups: 109
Excruciating pain in my abs directly after. I’m smoked. 5 min later tho I feel ok. Kb swings suck. I didn’t pick it up til “0”.
Welp, I did the KB swings at 70#. Oops.
i was wonderin’ when i saw 55. thought you were tired.
Cond
KBS- 87
Air Sqt- 144
Sit Up- 114
Total- 345 Reps
BBC
230 7@185
Strength
1a) 205-220-230
1b) 165-185-195
Air Sqt- 134
Total Reps- 335
BB:
Split Jerks : 205, 225, 235 (+10) – 185×11 for drop
Strength:
1) 185, 2105, 215 – brutal
2) Did 10 strict HSPU instead
Cond:
78 KBS
115 Air Squats
76 Situps (Abs suck)
^^^^Bryan Holland is a beast. 144 Air Squats. That’s almost one per second for the entire work period.
Everybody beat Bryan, with a “y”.
+1…you’re ridiculous, Junkin
Thanks for pointing that out. It was 134 6×17 2×16. Tired math at 530 am= no bueno!
Pretty sure my counting was actuate at 145? You guys are making me second guess myself though, due to my mediocracy.
Conditioning:
KBS (#50): 91
Air Squats: 145
TTB: 51
jerks 215,235,250
+1 8/200
front squats 225, only 7 on the last set
btn push press 185,185,6×190
tabatas
kbs 9s and 10s
pistols 4s and 5s (seemed like a perfect chance to practice)
situps 8s and 9s
5’9″/145/39
BBG-
5×1’s( from yesterday) up to 113#+ 3 pr
3×5’s +1= 100,105,110 +2 pr
*just going to keep going up even if it’s 2-3#’s @a time
3×8 Front Squats=( lost the pause, somewhere:/) 108,113, 118 +3 pr
SHSPU= 4 reps +1 pr
Felt unsafe bringing the bar down on btn pp today, so switched this out.
Conditioning:
Kb swings 35#= 80
Air squats= 100
Ghd sit-ups @parallel= 43(4 Rd’s)+
Knee lifts in captains chair= 50 (Rd’s)
Avoiding abmat burn!
BBC:
225 – 245(3) – 245 – 195 (8)
Strength:
1a) 215 – 215 – 225(7)
1a) 185 – 190 – 195
Conditioning:
311 reps (80 – 127 – 104 + 1st time getting ABMAT burn…)
The burn! It sux!
You ain’t kidding…
28/170#/5’9″/M/CenEast
1/1/1
Jerk 185/205/225#; +10# from last week; This was my 1RM C&J when I started TOW 15 months ago…
ME: 10 @ 180#
FS: 185/205/225#; +10 # from last week
BN CG PP: 170/180/190#; +5# from last week
Conditioning:
Have to do ME 2-minute drills for Regionals competition team training/data collecting so did that instead of tabata…
2 minute ME KBS: 69, all UB
2 min rest
2 minute ME pistols: 4; don’t laugh, this is a PR by 3 reps, or a 300% increase
2 min rest
2 minute ME T2B: 34; UB sets of 5 until that went away, then whatever I could muster
BBC
195 +5 then 11 at 155
Strength
185 +5
160 +10 – pumped about this. i had been getting stuck on rep 7 of 155
Cond
81
127
109
total=317
BBC
Up to 225# (+10) I took this out of the rack yesterday and felt like I was being crushed. Didn’t even try it for 1 rep yesterday, amazing what a good night’s sleep will do.
11 @ 185#
Conditioning
Kbs 53# – 86
Air squats – 164
Ab mat sit ups – 81 ( I must be horrible at these, I was struggling for 10 a round)
Total = 331
M/28/159/NorCal
BBG
1. 200-210(f after 2)
Midline
1a. 155-175(7)-175(5)
1b. 135-145-155
Conditioning
Did count total.
Conditioning
Did not count total.
BBG: 230, +1@185×9
Strength: 1a) 190
1b) 190
31/M/175#/Northeast
This cycle has been a love/hate relationship, but it has defiantly made me A LOT more comfortable in the uncomfortable!
FYI… saw the posts about becoming more social on here using IG but I post my vids on Facebook (well just started to). Anyone doing the same or wanting to connect here is the link to my page https://www.facebook.com/goalie858.
BB CYCLING:MIDLINE:
195/215/220 (+5)/13 @ 180 (+5)#
STRENGTH/SKILL:
1a)205/215/225# (+10).. seeing stars but I got it!
1b)165/170/175# (+5)
COND:
KBS: 12+11+11+11+10+10+10+10 = 85
AS: 17+18+16+16+15+16+16+17 = 131
SU: 15+14+15+15+15+14+14+14 = 116
Total Reps = 332
BB Cycling: Altered due to hands being ripped
1) Worked up to a 3 reps OHS, up to 265 then went to HBBS
2) Quick work up to 3 reps HBBS up to 405 then to FS
Strength/Skill:
1a) 3X8 Pause Front Squats @ heaviest possible – 225/245/265(7) didn’t do 8th
1b) 3XME Stric HSPU 15s
Conditioning: A lot, lost count and didn’t try to get it back after that, air-squats were 18-20 each rd., sucked and burpees sucked
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps
4) Added 8 rds of burpees b/c I didn’t get to do bb work
Started off tired and had to quit lifting in the first few sets. with work and outlaw i havent had a full day off in a few weeks. to ward off injury i stopped. but i did do the metcon. forgot to record the numbers, still wrote in chalk on the gym floor. back in it monday, til then, light and easy!
BBC) 180#, 5@145#
Str 1a) 170#
Cond
1) 60
2) 102
3) 80
1. 205#/225/240/195×10 (Barely hit 4×245# last week; smoked 240# this week, bummed I didn’t shoot for 245-250, but I’ll take the damn PR)
2. 185#/210/230
3. Skipped Push Press; shoulders were trashed from Push Press during conditioning day before plus split jerk work
4. Didn’t tally total counts, wasn’t even worth it. ~8 on KB Swings, ~18 on Squats, ~ 8 on sit-ups (no ab-mat, no anchors, not a strong movement for me at all for some reason)