141119

I’m waiting for Chris Clyde to make time in his busy schedule of counting the macros in whiskey and dropping not-that-heavy bench presses on his chest, to make our next highlight video (featuring Dmitry Klokov’s 200kg Snatch at the training hall in Almaty). Until then here are some of our highlights from the last few days…

53kg Shantai Dickerson with a 80kg/176# Snatch PR:

Emily Morris with a 250#/114kg Jerk PR:

77kg Jeremy Briggs with a 265#/120kg Snatch PR from blocks:

85kg Sam Jay with a 130kg/285# Snatch PR from blocks:
http://instagram.com/p/vgeYRcoSiZ/


WOD 141119:

BB Cycling

4X3@80% UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

Strength/Skill

1a) 5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 90 sec.

1b) 5X3@80% Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 90 sec.

Conditioning

1) 5:00 AMRAP of:

1 Legless Rope Climb 15′
25 Double-Unders

*Rest as needed before beginning #2.

2) 4 rounds for total working time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 115/75#
15 TTB
20 Push Press 115/75#

Rest 1:1

27 thoughts on “141119

  1. So backing the weight down on the pause back squats made me wonder about something:
    I usually do a slight bounce to get out of the bottom after the pause. So I go down slowly, 3 sec count, bounce and press out.
    Is this okay? Should i back it down 10-15 kg and not do the bounce?
    Thanks!

    • Conditioning
      1) 7 Rds + 1 rope climb
      ~was on track for around 10 but got down after the 5th RC and my chest and shoulders just wouldn’t respond, had a hard time just doing singles. I wasn’t tired, it felt like I had never jumped rope before though. Had to just stand there until they would work again, frustrating.

      2) 7:22 Rx TWT
      1:31
      1:46
      2:07
      1:58

  2. Conditioning-
    Hands are too ripped to do rope climbs

    5min amrap
    3 strict hspu
    25 du
    3 rounds plus 2 hspu

    REST 4min

    4rds for TWT
    10:46 (T2B slowed me down beyond belief)

  3. BBC
    1.) done @ 200#

    Strength
    1a.) done @ 275#
    1b.) done @ 195#

    Cond

    1.) 7 + 1 Rope Climb. Did 6 minutes by accident cuz I’m an idiot

    2.) 11:40 TWT. Volume overhead kills me

  4. BBG: off 220
    Strength: 1a) off 275
    1b) off 255
    Conditioning: 3rnds
    *rested 5 mins
    2:35,2:30,2:35,2:40

  5. BBG

    4×3 push jerk @80%

    210lbs

    Strength

    5×3 pause back squat @80%

    280lbs

    5×3 tempo bench press @80%

    205lbs

    Conditioning

    TWT
    10:11

  6. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    PJ: 180# off of 225#

    BS: 245# off of 305#
    BP: 170# off of 215#

    Conditioning 1: 5 rds + 1 leg less rope climb
    Finished each round in 0:30. Rested remainder of minute to ensure no failed reps
    If forced, could have probably snuck in 1-2 more rounds

    Conditioning 2: 9:59 TWT – T2B felt as good as they have EVER felt for me…kept to rep scheme to avoid burnout. Very surprised.
    Rd 1: 2:23 – UB; 9/6; UB
    Rd 2: 2:17 – UB; 9/6; UB
    Rd 3: 2:37 – UB; 9/6; 10/10
    Rd 4: 2:42 – UB; 9/6; 10/10

  7. BB Cycling:
    3×3@155

    Strength:
    1a) 5×3@185
    1b)5×3@135

    Conditioning:
    1) 5rds then my rope handle exploded…..probably because I was just going so fast! Not….

    Didn’t do 2, playin in indoor soccer tonight.

  8. Jerks done at 195.

    Squats done at 225, felt like crap
    Bench done at 165, easy

    WOD 1: 5 rounds. Hands/Grip was a big factor here.
    WOD 2: 1 round in 3:28. Felt like crap. The 90 GHD i did Sunday are still haunting me on the T2B.

  9. BBC – skip, shoulders

    Strength
    1a – done at 120 kg
    1b – done at 175#

    Conditioning
    1 – 4 rounds + 2/3 rope climb, grip gave out

    2 – 9:00 twt

    MFS 4/4/6

  10. 31/M/174#/Northeast
    IG: @goalie858

    BB CYCLING:
    Off of 225#

    STRENGTH:
    1a)Off of 275#
    1b)Off of 225#

    COND:
    Did monday’s conditioning because I missed it due to the ECC WOD#3 and becuase legless rope climbs and a ripped hand don’t mix!

    5 RFT
    20 cal row
    20 wall balls 20# @ 12ft target

    10:38

  11. M/29/153/NorCal
    BBG
    1. DND
    Strength
    1a. 205
    1b. 145
    Conditioning
    Part 1.
    AMRAP: 6 rope climbs +12DU’s

    Part 2.
    Rd1. 2:32
    Rd2. 2:40
    Tweaked my hamstring on the steps up so stopped, was feeling really good

  12. BBG: didn’t do. wrist hurting

    Strength:
    1a) 180#
    1b) 125#

    Conditioning:
    1) 1 round. Like trying to pull a gorilla up the rope for the legless
    2) TWT: 7:52

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