27 thoughts on “141119”

1. 20″ step ups for all?

   • That’s usually the MO.

2. 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

3. 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

4. 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)

5. Cond-
   5rds+1 legless climb
   Rest 5:00mins

   1.) 1:59
   2.) 3:04
   3.) 2:55
   4.) 3:00
   10:58 TWT

6. 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

7. 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

8. 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

9. Anybody know of any gyms in South Jersey area?

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

11. 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

12. 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

13. BBC:
    Off 275

    Strength:
    1a) Off 330
    1b) Off 215

    Conditioning:
    Skipped (shoulder is jacked)

14. BBC
    175#

    Strength/Skill
    1a) 245#
    1b) 155#

    Conditioning
    1) 5 + 1
    2) TWT of 12:28

15. 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.

16. BBC
    off 195
    Strength
    off 195
    off 160
    Cond
    1) 6 rounds
    2) 2:29, 2:50, 3:29, 3:15

17. Kick rocks Rudolph

18. 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.

19. Deload work done.

    Cond: 6rds +rope climb+ 12 double unders
    8:06 TWT

20. 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

21. 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

22. 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

23. 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

Comments are closed.