I couldn’t decide which ridiculous lift to post today, so I thought maybe we should have a little contest. It’s up to you guys… Which one of these four lifts is the Most Magical Monday Moment?
It’s like the Sportscenter top ten, except only four, and no balls.
Cass Duffield – 2 of 3 Snatches from the power position @ 180#/82kg:
Dustin Hawkins – 250#/114kg REALLY Power Snatch from blocks:
Lacey Van Der Marel – 86kg/189# PR Snatch from blocks @ 58kg:
Arlen Castaneda – 275#/125kg Snatch triple from just a little lower than the power position:
http://instagram.com/p/u8RzixvZNM/
WOD 141104:
BBG
1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.
2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1
Strength
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.
1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.
Conditioning
5 rounds for total working time of:
30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#
Rest 1:00
Is there rest?
Rest 1:00
Are the jerks to be strict?
M/31/?
Cleans: 220, 230, 240f, 250f x2
Jerks: 215, 235, 255f, 265f x2
Terrible day
Cycling
3RM: 190, 215, 225 (+20!!)
ME: 4@ 210
Strength
Pulls: 285 across (+30, adapted)
PP: 200 across (+15 on first two sets, +5 on last two, over last week)
About to do these burpees…
Burpee test. What is wrong with me???
1:00 test: 18, 15 beats/5s, or 180!!! This didn’t feel fast at all…
30 burpees: 15/5
25 burpees: 14/5
21 burpees: 15/5!!!
17 burpees: 14/5!?
93 burpees, average HR of 174!? After 1:00 I was down to 10/5, or 120 bpm. What DOES THIS MEAN? HIGH SCORE? DID I BREAK IT?!
F/29/?
Cleans: 125,135,145,155,170pr
Strength: 1a) 195 all the way through
1b) 125, 125, 135, 135
M/36/175/Asia (5250′)
BBG:
1) 205/225/235(f)/235/240(f)/240 had to get it
2) 185/205(f)/205/210/215(f) no speed
BB Cycling:
1) 155/175/195 had been doing them wrong before. underestimated myself
2) 185×5 lost grip
Strength:
a) 225/245/250/260
b) 155/165/170 (slight rebending of the knee/165
Cond:
later
BBG
1) 235 missed 250 on. Attempts 4-5. Grip felt shot from yesterday.
2) 270
BBC
1) 220
2) 4@208
Strength
Later
Cond
2:18-2:31-2:47-2:46-2:56 TWT- 13:18
Total working time only 13:18?
I’m guessing that’s not including the rest? Or am I that slow?
Maybe your that slow bro
BBG:
1. Up to 130kg
2. PM Session
BBC:
1. 110kg 115kg 120kg
2. 114kg x 4 reps
Strength:
1. 125kg 129kg 135kg 135kg
2. 90kg 97kg 105kg 112kg
Conditioning:
PM Session
12:48 TWT
For the BBG is itmfullmsquat cleans?
Sorry, I meant full squat cleans.
BBG
1) 225, 235, 245, 255, 260(+5 from last week)
2) 225, 235, 245, 255, 265 (+10 from last week)
BBC
1) 225, 235, 245
2) 4 @ 235
Strength and conditioning tonight
Strength
1a) 275, 275, 285, 285
1b) 195, 205, 215, 215 (+5)
Conditioning
2:45
2:51
2:51
3:11
3:18
TWT – 14:56 RX
AM Session
5×1
250, 265, 275, 290, 315lbs
3×3
185, 225, 275lbs
ME 260lbs x2
PM session later…
Not to be a bitch or anything but what is everyone doing for recovery? My knees have been killing me. I’m just wondering if it’s the volume. I have tried to add more mobility but it’s not letting up. Any advice would be appreciated my numbers are going backwards because of it.
If you do all the work all 5 days it is a lot of volume even if food and sleep are good. It could be a form issue?
My lower body can handle the volume but my shoulders however can not so I have to skip a few things or add an extra rest day.
Cond: 3:39,3:54,4:02,4:49,4:37 TWT 21:01
Pistols on left leg right leg 15″ box.
F/36
1) 5×1 clean from blocks: 135/145/155/165/175
2) 5×1 jerk: 136/135/145/155/165
** back is bugging me**
3) 3×3 UB hang cleans full: 145/145/150
4) 4×3 push press + hold: 125/130/130/130
Cond: 3:10/3:03/3:01/2:57/2:57
* I hate rowing haha**
31/M/174#/Northeast
IG: @goalie858
BBG:
1) 215/225/235/245/(260#)
2) 205/225/235/255/265# (+20# BOO YEA… finally more than I clean!)
BB CYCLING:
1) 210/225/235# (+10#)
2) 4 @ 225#
STRENGHT:
1a) 285#
1b) 185/195/200#x2
COND:
1) 2:44
2) 3:19
3) 3:06
4) 3:25
5) 3:06
TWT: 15:40
Pistols were a gonger after yesterdays ECC redo!
BBG
1)295
2)295
Cycling
1)270
2)260×5
Strength
1a)335 all sets
1b)215,225,230,235
Cond.
16:20 TWT
Blocks cleans 265, failed 275
Jerks failed 285 on set 4 dropped to 275 to finish on a good note
Hang cleans 235, 245fail, 240
Tng cleans 6×230
Push press 215-225
Pulls 295
Con 17:29 twt
Fastest 3:20, slowest 3:40
Feeling about 90-95% today. Another good nights sleep and I’ll be full speed again
Subbed airdyne calories for row calories
bbg
1)275, 285 x 3, 295
2)285-305
bbc
1)225, 245, f @ 265, shoulda used collars
2) 245 x 5, have more in the tank, dis hurts my thumbs
str
1) 335 across
2) 220, 230, 240
cond
later
BBG
1)265 +30 from last week
2)285 -30 from last week. This was a disaster. Got cocky and jumped weight too soon. Bombed 295 several times.
Cycling
1)205-215-225
2)215×6
Strength
1a)345, 3×355
1b)205, 215, 225, 235
Cond.
22:19 – Pistol squats suck. So far all my weaknesses are being hammered during conditioning. Hopefully I’ll see some improvement soon relative to everyone else.
BBG:
1) 215# (PR from blocks)
2) 245# (PR)
BBC:
1) 155, 175, 180#
2) 3 reps at 170#
Strength:
1a) 215#
1b) 155#
Conditioning: 18:21 TWT. Pistols were really slow
BBG
1. Up to 75kg
2. Up to 80kg
Bb Cycling
1. Up to 80kg
2. 76kg for 3 reps
Strength
1a. 95kg for all
1b. Up to 60kg hit 63kg but failed third rep
Conditioning
18:29
BBG: 1) 245
2) 260
Bb Cycling: 1) 215
2) 205×3
Strength: 1a) 215
1b) 215
Decided to give my shoulders a break and hit this tomorrow. This is my 2nd week following so I’m just trying to be smart about getting used to the
volume.
BBG
1.) worked up to 310 +10PR
2.) worked up to 295 failed 300
245 for hi hang
Max effort DNF
STRENGTH
1.) 295 275 285 285
2.) 185 185 205 215
M/26/160#
BBG
1) 5X1 Clean from blocks (just above knee) – 5X1@225#working on fast elbows
2) 5X1 Jerk from blocks – up to 265#
BB Cycling
1) 3X3 UB Hang Cleans (full) from the Power Position – 175#, 185#, 195#
2) 1XME T&G Cleans (full) from floor 3@185#
Strength
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – 225#, 265#, 275#, 315#
1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – 175#, 185#, 195#, 205#
Conditioning 19:59 working
5 rounds for total working time of:
30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#
Rest 1:00
Clean from blks-100kg
Jerk from blks-94kg
H clean triple-70kg(grip keeps giving out)
Me t&g cleans-8x
Pulls-80kg
PP-70kg
BBG:
1) 185 – 215 – 235 – 255 – 270
2) 255 – 275 – 295 – 315 – 330(x)
BBC:
1a) 225 – 245 – 260
1b) Skipped
Strength:
1a) 285 – 305 – 325 – 325
1b) 205 – 205 – 215 – 225
Conditioning:
Two rounds (3:06 – 2:59) — spent the previous 2.5 days sick in bed; definitely caught up with me here.
BBG
5×1 clean
265, 275, 290, 305, 315
5×1 jerk
275, 290, 305,315, 330
BBC
3×3 power position
185,225,275
260 MEx2
Push press 4×3 w/3 sec pause
185, 205, 225, 245
WOD
5 rounds
30 cal row
20 alt pistols
15 press 135lbs
Rest 1:00 each round
18:40 TWT
BBG
clean; 225 same
Jerk: 225 same
BBC
195 then 6×170 plus 1rep
Strength
press: 175 +5
clean: 215 – working on form. will push weight next week
Cond
20:05
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/1/1
Clns: 185/205/225/240/250#F
Jerks: 185/205/225/245/260#F
Clns Power Pos: 185/205/225#; +10# PR
UB ME: 5@215#
Cln Pulls: 295#
PP: 195#
Conditioning: reduced to 3 rounds because I suck at pistols…yes, I understand that working in weaknesses is good; however, before this WoD, it took me 2 minutes to do 4…so needless to say, doing 3 rounds was definitely “working on it”
Rd 1: 4:48
Rd 2: 4:56
Rd 3: 7:16
Rows were 1:30 and the S2OH were UB in 0:20, so easy to see where the weakness lies and why I didn’t do all 5 rounds…
PT testing over the next two days so had to hold back to be fresh.
BBG
1) 275 (-10#)
2) 275(-20)
BBC
1) 235 (-40)
2) 5@235
Strength
1a) 235-315
1b) 205-230(+5#)
Conditioning
Had to cut out pistols to saves my knees and legs for PT test.
Did
5 rounds
30 cal row
10 push press 135#
TWT 11:10
32/f/135#
BBG
1) 95#, 105#, 115#, 125#, 130# (+10# from last week, PR from blocks!)
2) 85#, 95#, 105#, 115#, 125#, 130#F (+5#)
BB Cycling
1) 85#, 105#, 110# (+5#)
2) 105#x4 (+10#)
Strength
1a) 95#, 105#, 115#, 115# (0)
1b) 75#, 85#, 95#, 100# (+5# AND PR for ONE REP AND DID THREE!!)
Conditioning
Did Burpee Capacity Test:
Phew.
24 burpees/14 bpm
20/14
18/14
16/13
12 bpm
Getting better at block cleans: Up to 150 today
3×3 clean from power: up to 160. ME set 8 @ 142
Push press: 165
Jerk: 240
Conditioning: Forgot about the 1min rest between rounds, and did all 5 rounds straight through in 17:21. Scaled the S2O to 115.
BBG
5×1 clean
265, 275, 290, 305, 315
5×1 jerk
275, 290, 305,315, 330
345x
350x
3×3 power position
185,225,275
260 MEx2
Push press 4×3
185, 205, 225, 245
WOD
5 rounds
30 cal row
20 alt pistols
15 press 135lbs
Rest 1:00 each round
18:40
1) 5X1 Clean from blocks -320lb
2) 5X1 Jerk from blocks – 305lb
BB Cycling
1) 3X3 UB Hang Cleans (full) from the Power Position – 275,285,305×2 +miss
Strength
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – 315lb all sets
1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – 235, 255,265
Conditioning:
5 rounds for total working time of:
30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#
Rest 1:00
total working 16:22
BBG:
1) 155/185/205/225/245
2) 155/185/205/225f/225
BBC:
1) 185/185/205
2) 195×4
Strength:
1a) 225
1b)155
Conditioning: did 3rds
8:17rx
BBG
Clean
245-255-265-275-285F
Jerk
245-265-275-295-315F
BBC
PP Clean
3×3 @ 235
UB @220 x6
Strength
Pulls @ 315
Push press @ 215
Conditioning
No time
M/29/153/NorCal
BBG
1. 205-215-225-235(f)-245(f)
2. DND
BBC
1. 175-185-190
2. 180 (6)
Strength
1a. 235-255-265
1b. 95-115-135
Conditioning
3:29
3:37
3:49
4:06
4:27
TWT-19:58 Rx
BBG
185, 195, 205, 215f, 215f, 215f (-20)
Just wasn’t into it today. Total mental block. Decided to just move on to the conditioning..
30cal row
20 pistols
10 push press @ 115
1) 3:05
2) 3:11
3) 3:33
4) 3:41
5) 3:20
Final time with the 1:00 rest = 20:50
I’m a day behind the programming this week. Being on the road is rough.
BBG: 1) 133#-143-148-153-158x
2) 133#-143-148-153-158
Cycling: 128-133-138 + 4 at 133#
Strength: 1a) 143#-143-153-153
1b) 113#-118-123-128x (1/3)
@kad524 28/f/128#
BBG)
Cleans: 185, 195, 205, 215, 225
Jerks: 205, 215, 225, 235, 250 fail
BBC)
205, 215, 225, 215×3
Strength)
Pause Cleans: Done
Pause Push Press: 155, 165, 170, 175
BBG
1) 5X1, up to 285
2) 5X1, up to 275
BB Cycling
1) up to 250
2)225/7
Strength
1a) up to 305
1b) up to 225
Conditioning: 5 rounds for total working time of- 2:39/3:18/3:09/3:19/3:03
30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#
Rest 1:0