WWC Highlights Episode 2 – Dmitry Klokov’s 200kg Snatch:
WOD 141121:
BB Cycling
1) Power Snatch: 4X3@80% – rest as needed
2) Power Clean & Push Jerk: 4X3@80% – rest as needed
Accessory/Skill
1a) 4X3@80% Three Stop Snatch Pulls DEMO VIDEO – rest 60 sec.
1b) 4XME UB C2B Pull-ups – rest 60 sec.
Conditioning
1) 4 rounds of:
Row 200m
15 Burpees over Rower (jump over slide)
Rest 1:1
*Rest as needed between #1 & #2.
2) For time:
50 Pistols (alternating)
50 TTB
50 Thruster 115/75#
Liking the double conditioning, is this going to be the format from now on?
+1, I hope rest as needed means >10 hrs bc i’ll do one in the AM and one in the PM.
Awesome Commentary on the Klokov lift!!
M/31/??
Snarches done
C&J done
Started the row/burpee but was overcome by ddg so I’m stuck here typing about it. First round in 1:28.
Ok. Finished the burpee row
1:28(5 min “rest” in bathroom)
1:32
1:26
1:32
TWT: 5:58
Pulls: @ 205(80%)
C2B: 20!!! (+4 PR), 8, 10, 10. I fell apart. The 60s hurts.
2nd WOD: 14:52 t2b suck. Hands wrecked. What’s next?
Conditioning
TWT 6:15
1) 1:27
2) 1:29
3) 1:36
4) 1:45
For time: 14:23
BBG:
1) can’t do. wrist
2) 152#
Accessory/Skill:
1a) 160#
1b) 21, 16, 16, 12
Conditioning:
1) 6:41 TWT (1:42, 1:45, 1:39, 1:35)
2) 13:43. Majority of that time being pistols. My left knee can’t handle them
31/M/174#/Northeast
IG: @goalie858
BBG:
1)Off of 185#
2)Off of 230#
ACCESSORY/SKILL:
1a)Off of 245#
1b)DND…nursying my rip still and wanted to save it for the TTB in the metcon
COND:
1) 1:13/1:12/1:13/1:12 = 4:50 TWT (rows were all about :38 – :40)
*10 min rest
2) 11:40
People doing lateral or “rower-facing” burpees?
Since it didn’t specify I did lateral since they are much more efficient.
after 14.5, no bar facing or rower facing ever again homie. they are the bane of human existence.
+1
BBC
1) 155
2) 175
Strength
1) 205
2) 27, 23, 26, 25 (+1 total)
Conditioning later
Conditioning
1) 1:17, 1:16, 1:15, 1:17
TWT: 5:05
2) 9:44 Rx
~Pistols felt solid, best I’ve ever felt with them. Never really had a problem with TTB, sets of 10 until I hit 48 and had to come down. Thrusters felt solid, but we’re the time suck for me.
Snatches 160
C+j 200
Pulls 200
C2b 15/12/15/12
Con-modified
15 KBS
15 hurdle hopover@rower height
1:23/1:15/1:14/1:21(tripped and fell, costly error lol)
50’s- 8:52rxd
Way to kill those 50s bro!
28/m/180#/NorthCentral
BBC
1 – Done at 160-165#
2 – Done at 180-185#
Strength
1a – Done at 235-245#
1b – Done Strict, 5-8 reps each
Conditioning Later
Is it 80% of 3 rep max or 80% 1 rep max?
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/1/1
PSn: 150# off of 189#
PCln & J: 185# off of 230#
Sn Pull: 185# off of 230#
C2B: have a comp team tryout tomorrow
Conditioning 1;
1:24/1:25/1:27/1:29 – TWT 5:45
Conditioning 2: Only focused on pistols, as you can see why below…
50 pistols – 9:40 – not kidding
50 T2B – 5:05 – stopped here
I average 10 pistols/2 minutes…this has improved from a month ago when I could only do 4/2 mins. Does anyone have any non-mainstream stretches they do that helped them increase the mobility and efficiency of his/her pistols? Don’t post stuff from K-star or Donnie Thompson, as I have already watched those vids. Looking for something different. Any help is appreciated.
Dude just keep doing them. I did them with my heel on a plate forever. One day I had them.
BBC
1) 132
2) 164
Accessory/Skill
1a) 164
1b) 13-11-8-7 (strict)
Conditioning
1) TWT of 5:51; 1:32, 1:30, 1:28, 1:21
2) 15:47 – pistols are a major weakness
BBC
1.) done @ 160#
2.) done @ 200#
Strength/Skill
1a.) done @ 185#
1b.) 16/22/17/17. -a lot. These sucked today
Cond
1.) 5:49 TWT
2.) 10:15
BBG: off 170
Off 220
Strength: off 210
15,14,13,12
BBC:
1) Off 220
2) Off 240 (No jerks; pressing overhead is painful)
Accessory/Skill:
1a) Off 275
1b) 13-12-10
Conditioning:
1) 5:44 TWT
2) 13:15 — Tried 1 thruster to no avail, so switched to 50 Front Squats. UB Pistols, very broken T2B.
BBG
off 150
off 195
Strength
off 215
14 across
Cond
messed up and did 250m. increased fitness for me
1:40, 1:51, 1:55, 1:51
2) 14:21
M/29/153/NorCal
BBG
1. 135
2. DND
Strength
1a. DND
1b. DND
Conditioning
#1
Rd1. 1:20
Rd2. 1:20
Rd3. 1:29
Rd4. 1:34
TWT: 5:43
#2
11:17Rx
Deload has helped my Metcons.
BB Cycling:
1) Power Snatch: 4X3@80% – Off 215, ~175, rested 2:00 between
2) Power Clean & Push Jerk: 4X3@80% – off 245, ~195, rested 2:00 between
Accessory/Skill
1a) 4X3@80% Three Stop Snatch Pulls , 225 across– rest 60 sec.
1b) 4XME UB C2B Pull-ups – 20/20/20/20, rest 60 sec.
Conditioning: 1) 4 rounds of: TWT-5:00, 1:15/1:14/1:15/1:16. Knew I was fucked after this for thrusters
Row 200m
15 Burpees over Rower (jump over slide)
Rest 1:1
*Rest as needed between #1 & #2. Rested 7:00 minutes
2) For time: 10:50
50 Pistols (alternating), ~2:00
50 TTB, (20/15/10/5)
50 Thruster 115#, (15/10/15/10)-quads smoked