140930

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Shantai Dickerson, after two weeks of work on technique with an empty barbell, hit this little gem today. Here’s her Pause Snatch double at 155#/70kg, with a current bodyweight of 117#/53kg.

WOD 140930:

BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 C2B Pullups

Rest 1:1

*Each run should be all out effort. Do not pace to do Pull-ups faster.

41 thoughts on “140930”

  2. M/31/179 (better)

    CND
    3:50(93), 3:47(80), 4:04(87), 3:44(93)
    400 times shown. Smoked. Almost barfy from coffee.

    • BBG
      1) 165, 185, 205, 215, 225
      2) 215, 225, 235, 255(PR tie), 265(1, 1). Wanted to feel my back knee bend so I did another single.

      Cycling
      1) 195, 205, 215, dnd, ME dnd
      2) 18, 12, 13 all numbers before the +3 and done w/35’s + abmat.

      Got some neck pain. The cycling really lit it up.

  3. IG: shawnrider_cf

    5 am session
    BBG:
    1. Up to 110kg
    2. Up to 110kg

    BBC:
    1. 115kg 120kg 127kg
    2. 22+3, 14+3, 15+3
    *I usually do more because I rest on my head but today I just went for as long as I could do them consecutively until burning out, also body felt heavy today

    Conditioning:
    4pm session

  4. Started with a 400m swim this morning…then:
    BBG: 1) 190
    2) 240
    Strength: 1a) 205 +1@155×6
    1b) 15+3, 15+3, 10+3

  6. 31/M/175#/Northeast
    FB: https://www.facebook.com/goalie858
    IG: @goalie858

    BBG:
    1)185/215/225/235/250#
    2)185/210/220/235/245# (1/2)…no blocks so the 2nd rep was difficult, but getting closer to jerking what I can clean!

    BB CYCLING/MIDLINE:
    1a)205/225/235/245# (2/3)/7@180
    1b)11+3/10+3/11+3

    COND:
    1)1:59 (1:30 run)
    2)2:03 (1:33 run)
    3)2:04 (1:34 run)
    4)2:03 (1:33 run)
    TWT: 8:09…all C2B UB

  7. This part: 1) 5X1 Two Position Clean (hang & power position) each set is compound of 1 hang and 1 power? Total 5 Hangs and 5 powers?

    Thanks

  8. BBG
    1) 205-225-235-245-255(missed power)
    2) 215-225-235-245-255

    BBC/Midline
    1a) 215-235-245…185×10
    1b) 13+3, 11+3, 11+3

    Conditioning
    1) 2:45
    2) 3:15
    3) 3:25
    4) 3:12
    Total Time – 12:37…C2B are my WEAKNESS!

  10. BBG
    1.) 245#
    2.) 250#, from rack UB
    *both were sub maximal

    BBC/Midline
    1a.) 260#, no time for ME
    1b.) 9+3(lol)/16+3/14+3

    Cond
    Doing this Thursday

  11. BBG
    1) 280#
    2) 285#

    BB Cycling/Midline
    1a) 280#/8
    1b) 22-17-15-15

    Conditioning 14:05
    (1:51-2:00-2:08-2:07)

  12. BBG
    1) 235
    2) 270
    BBC/Midline
    1a) 240 6@180
    1b) 20+3 17+3 15+3 15+3
    Cond
    2:04-2:21-2:11-2:09 TWT- 8:45
    All runs between 1:19-1:24 legs felt heavy after cleans. C2B were an adventure today.

  13. BBG
    1) 245#
    2) 225# no blocks
    BBC
    1) 235#, 245# x2(grip was gone)
    ME @ 175# x 11
    2) 11+3, 9+3, 8+3
    Conditioning
    1:52, 2:05, 2:09, 3:11
    TWT 9:117
    My C2B butterfly rhythm vanished on the last round

  15. BBG:
    1) Up to 265
    2) Up to 295

    BBC/M:
    1a) 215 – 235 – 245 – 255(1) – 185(8)
    1b) 18/3 – 12/3 – 11/3

    Conditioning:
    2:01 – 2:07 – 2:09 – 2:22 (8:39 TWT)
    *C2B cut to 10, but all UB, which is, sadly, a biggish deal for me.

  16. 28/170#/5’9″/M/CenEast

    1/1/1

    Accidentally did 5×2 Pause Cleans
    165/185/205/225/235#

    Jerks: 165/190/205/225/245#

    TnG Clns: 177/190/205/215#
    SHSPUs: 16+3/13+3/13+3/14+3

    Conditioning: Have to do some benchmark WoDs for Regional Competitive Team Training

    Christine – 10:35

  17. 2pos clean 235
    Jerk double 275
    I think 265 was my previous best for a double
    Skipped the rest 🙁

  18. 28/175/NorCal
    IG: realadamkubo

    BBG
    1) 205/225/245/255/260
    2) 195/215/235/255/270

    BB Cycling/midline
    1a) 215/230/240/255 + 190 for 7
    1b) (18+3)-(15+3)-(14+3)

    Conditioning
    1:44-2:03-2:38-2:52
    I was gassed after the all out effort first 400

  20. BBG:
    1) 115, 125, 135, 140#
    2) Same as above (don’t have access to blocks so was performed as a complex of 2-pos clean plus 2 jerks)
    Cycling:
    115, 125, 135 + 6 at 105# (thumb started to rip so had to dump the bar)

  21. BBG
    1) 85, 95, 105, 110, 115
    2) Not a happy jerk day today; but worked up to 115×2, 125×1, 120×1; did just recently 10# PR the jerk at 130#, so shouldn’t be too mad, but weren’t feeling great

    BB Cycling/Midline
    1a) Happy to be doing x3 this week instead of x5, but still not fun. Worked up to 100#
    +1 80#x6; legs get so tired!
    1b) Used one ab mat; worked on technique and strength over reps

    Conditioning
    Did not do this; rather subbed “Nancy” for our box’s benchmark baseline tests they are running now. First time doing Nancy RX and PRed my time! 18:15 (http://instagram.com/p/tl5Y4zDduK/)

  23. BBG
    1) 225/245/255/265/280.
    2) DND, (time)

    BB Cycling/Midline:
    1a) 230, 250, 260, 8
    1b) 15 + 3 Strict, 12 + 3, 12 + 3– rest 2:00

    Conditioning: 4 rounds for total working time of: 1:58/2:04/2:43/2:39=9:26
    Run 400m
    20 C2B Pullups

  25. BBG:
    1) up to 210 felt good
    2) up to 225. dropped after each one.
    Midline
    1a) did 185, 205 then was smoked. Started too high.
    1a) 10, 12, 11. Head touched a 25lb bumper, slowly working down.
    Cond:
    Different

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