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
20″ step ups for all?
That’s usually the MO.
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!
I don’t bounce, I try to explode out of the bottom from the static position
BBC
175
Strength
1) 255
2) 180
Conditioning
Later
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
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)
Cond-
5rds+1 legless climb
Rest 5:00mins
1.) 1:59
2.) 3:04
3.) 2:55
4.) 3:00
10:58 TWT
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
Rested exactly 5:00 before starting second conditioning peice
BBC
done
Strength
done
Conditioning
8 rds
-rested 2 min
1:30
2:00
2:06
2:08
TWT: 7:44
this made me almost puke
Deload work = Done
Conditioning #1
4rds + 17 DU
Conditioning #2
1)1:33
2)1:44
3)2:23
4)1:58
TWT=7:38
Anybody know of any gyms in South Jersey area?
BBG: off 220
Strength: 1a) off 275
1b) off 255
Conditioning: 3rnds
*rested 5 mins
2:35,2:30,2:35,2:40
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
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
BBC:
Off 275
Strength:
1a) Off 330
1b) Off 215
Conditioning:
Skipped (shoulder is jacked)
BBC
175#
Strength/Skill
1a) 245#
1b) 155#
Conditioning
1) 5 + 1
2) TWT of 12:28
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.
BBC
off 195
Strength
off 195
off 160
Cond
1) 6 rounds
2) 2:29, 2:50, 3:29, 3:15
Kick rocks Rudolph
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.
Deload work done.
Cond: 6rds +rope climb+ 12 double unders
8:06 TWT
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
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
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
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