WWC Highlights Episode 3 – Ilya Ilyin’s 242kg (world record) Clean & Jerk:
WOD 141124:
BBG
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Strength
1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00
Conditioning
7 rounds of:
Row 200m (all out)
ME -1 MU AFAP
Rest 1:1
Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.
Snatch off blks: 72kg
C&J off blocks: 90kg
Full snatches UB @80% of #1: only 6 reps
Front squat triple: 102kg
Rudy, I failed…
M/31/180
Snatch: 155, 170, 185 (-15), 195f – back, 200f
C&J, 185, 215, 230, 235 (-10 from blocks ever), 245f
Strength
FS:220, 240, 260(-15 from summer), 280(1), this is a new 1RM but I really should’ve had 3. I’m just not conditioned for the heavier triples I think. And we’re coming off deload. And this is a fukton of work.
Dips: 5+7, 5+7, 5+2, DND – had to go to WORK!
3xME Snatches at 80% of 1RM snatch (ever) will be done at 165 this evening
ME snatches: 1, 6, 3@165
CND
1:02/5
0:56/3
0:59/3
0:54/2
1:00/2
1:00/3
1:00/2
Total MU: 20, TWT: 6:51
Times include the row. I swing a lot on mu if I don’t drop properly. I missed two because of this.
Snatch AND Clean is correct for today?
AND JERK, and it better be LOL.
BBG:
1.) 115/135/165/175F
2.) 135/185/205/225/245
BB Cycling:
135×4/135/4/135×3
Strength:
1a.) Pause front squat (:07 bottom, :15 top)
Max: 245
95%: 235
90%: 220
1b.) +3/+3/+0/+1
Conditioning:
:38+2/ :39+3/ :39+2/ 38+2/ 38+2/ :40+3/ :38+3
(played around with the damper as well, like 7 the best)
Back after a short trip over to Invictus to work on my conditioning (and because everyones comments not being posted). May still mix in some of their longer conditioning pieces but I wanted to get back to working harder on my Olympic lifts.
BBG:
1) Up to 235 (-5)
2) Up to 275 with no misses (-10)
BB Cycling: 185 for all sets – 6 / 5 / 5
Strength : Later
Cond: Different. A little short on time today
Cond- 22 muscle ups
1:20/1:15/1:15/1:15/1:25/1:26/1:24
TWT 9:20
BBG
1) 155, 175, 195f, 195f, 200 (+5) from blocks
2) 205, 225, 245, 265 failed jerk, 265
BBC
@ 165
5, 6, 5
Strength & Conditioning later
Strength
1) 255, 275, 285, 300~ about as near to maximal as you can get
2) tempo+(25, 22, 19, 16) all strict, can’t really get the kip for these
Conditioning
1:08 + 5
1:03 + 4
57 + 1 ~ hands got caught on rings and couldn’t turn over
1:04 + 3
1:22 + 4 ~ put on gloves, hence the extra time
1:06 + 3
1:09 + 3
MU – 23
31/M/174#/Northeast
IG: @goalie858
BBG:
1)155/165/175/(185)/190#
2)205/225/245/255/265# (+5 PR)…. FINALLY! All that OH work is paying off!
BB CYCLING:
1)165# 5/5/5… BATTLE!!!
STRENGTH:
1a)225/245/265/275#… couldn’t hit this for the lift of me during the summer and now it is a “near maximal” effort
1b)5+11/5+11/5+10+5+10
COND:
1:07 – 5
1:05 – 4
0:50 – 1
0:59 – 2
1:00 – 2
1:04 – 2
1:10 – 2
TWT: 7:15 MU: 18…WOOF!!!
BBG
1) 185 everything was out in front today.
2) 265
BBC
Off 210 2-2-2
Strength/Skill
1a) 275
1b) 5+8 x 4
Cond
:36/4-:37/4-:36/4-:35/3-:36/2-:37/4-:37/3
Is there any possible way I could get the programming for Friday (11/28) early? My gym is closed on Friday and I have to get the work in on Thursday morning.
Thanks!
Conditioning:
1:19/8, 1:08/4, 1:08/0, 1:11/1, 1:10/1, 1:13/1, 1:15/1
TWT 8:24/16
Sheesh that was not as easy as I thought it would be.
bbg
1)245-255-265-275-f@300
2)286-295-305-315-f@325
bbc
1)225-6 (really wanted to match that old video of boomsauce hitting 8 power snatch from a couple years ago)-4-3
str
1)325 PR triple
2)tits
cond
6-6-5-5-4-4-4 twt~8, all rounds sub 1:15 including leisurely stroll to rings
Blocks snatch 195
Blocks cj 265
Snatches 175# 7/5/5
Front squat 330
Dips +8/5/3/2 all kipped
Con
Ran 200m then mu’s
2rounds with 5
5 rounds with 3
25mu’s, 1:10ish each round
Conditioning:
TWT 9:31
MU 21
1- 1:20 / 3mu
2- 1:18 / 3
3- 1:25 / 4
4- 1:19 / 3
5- 1:24 / 3
6- 1:21 / 3
7- 1:24 / 2
BBG
1.) 205# -30. Missed 235 out front
2.) 275# match off blocks. Missed Jerk @ 290 out front
BBC
1.) @ 165# 5/4/6
Strength/Skill
1a.) 275/295/305/315#
1b.) +12/13/10/8 All Strict
Cond
Later
Cond
9:45 TWT, 32 MUs
Almost threw up…
BBG
1) 164# – 176f
2) 220#
BBC
154# – 2-4-3
Strength
1a) 270#
1b) 11-10-9-8
Conditioning
TWT = 11:26 – row times were :38/:39/:40/:39/:41/:41/:40; i have a little over 100ft between my rower and my rings
– 33 muscle ups; 6/5/5/5/4/4/4
BBG: 1) 210
2) 245
BbCycling: 170×3
Strength: 1a) 245
1b) 5,4,3,3
BBG
1) 135/165/185/205/225f
2) 135/185/205/225/245 – huge improvement today with cleans from blocks.
BBC
4/3/0
Strength/Skill
1a) 225/245/265/275
1b) will make up
No time to do cond. just did 3x8ub ring mu with neutral grip for technique work.
BBG
1. 225 235 245 250 260 failed a bunch of times.
2. 245 265 285 300 failed jerk 305 +5
Skipped cycling
Strength
A. Did 3 sets 245 275 280
B. 3 sets 15. 13. 10
BBG
215 +20 missed jerk @220
165 -10
BBC
140×4 each time
Strength
230
tomorrow for the dips
Cond
1:20 – 4
1:15 – 2
1:15 – 2
1:10 – 2
1:05 – 2
1:05 – 2
1:10 – 3 (probably not a ME-1 on this set)
tougher than i thought. my goal was 4 each round
Dips done – 6,5,4,3
Snatch: 180# (could have hit heavier, feeling sluggish)
BBCycling: 145# 3/3/3
F Squat: 240#
Condish:
15min AMRAP
10 Push Jerk 115#
10 Box Jump 24″
10 KB swing 24kg
6 rounds + 10 PJ
M/26/166#
BBG
1) 5X1 Snatch from blocks (just above knee) – up to 195#
2) 5X1 Clean from blocks (just above knee) + Jerk – up to 245#
BB Cycling
3XME UB Snatches (full squat – from the floor) 3, 6, 4@165#
Strength
1a) 4X3 Front Squats – 285#
1b) 4X5 Tempo + ME ring dips – 5+12, 5+5, 5+10
Conditioning
10:56 working time/24 mu
(38.3s/5mu, 39.7s/3mu, 41.2s/4mu, 42.0s/3mu, 41.4s/3mu, 42.6s/3mu, 42.3s/3mu,)
BBG:
1) 205 – 215 – 225f – 225 – 235f
2) 225 – 245 – 265 – 280 – 290(ox) (4# PR clean from blocks)
BBC:
1) Fail – 2 – 1 @ 205#
Strength:
1a) 265 – 275 – 285 – 295
1b) 5/2 – 5/2 – 5/3 (Working around class cost several reps)
Conditioning:
5 – 2 – 3 – 2 – 2 – 1 – 1 (Rows kept under a 1:35/500m pace)
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/1/1
Sn:155/170/180/195F/190#
C&J: 165/185/205/225/245#
ME UB: Misread this…thought it was off max snatch of the day
150# for 5/6/6
FS: 205/235/265/285#; -5# from 3RM
Dips: 5+10/8/8/7
Conditioning: 8:04 TWT; 23 MUs
1:12/3
1:06/3
1:12/4
1:10/4
1:10/4
1:06/2
1:08/3
BBG:
1) none of these today. Wrist pain
2) 175, 195, 205, 215 (miss), 215 (miss). Damn it.
BBC: couldn’t do. Wrist again
Strength:
1a) 195, 210, 215, 220 (missed third rep)# oops. Started too heavy I guess
1b) 5, 4, 3, 2.
Conditioning:
1:09/1
1:07/1
1:07/1
1:06/1
1:03/1
1:03/1
1:05/1
32/f/137ish/Getting over being sick; not 100% just yet
BBG
1) 85# (ugly), 85, 90, 95F, 95F
2) 115 shaky, 115, 120F jerk, 120F jerk, 120F jerk. Cleans felt fantastic.
BB Cycling
Did off of max snatch for the day; 75#x5 each time; weight wasn’t too much of an issue but just got TIRED
Strength
1a) Two weeks ago I PRed at 125#x5, but these felt HEAVY. 115#, 120#, 125#, 130#
1b)Subbed this for strict dips and muscle-up progression work.
Conditioning
(subbed kipping pull-ups; still a weakness)
Total Working Time: 9:04; pull-ups were 5, 4, 3, 3, 3, 3.
M/29/153/NorCal
BBG
1. 115-135-145-155-165 (from the hang, had nothing to stack on)
2. 165-185-205-215-225(f) (from the hang, had nothing to stack on)
BBC
1. 145; 5-4-4 (missed all of the previous BBC due to fractured wrist, correct weight should have been 155)
Strength
1a. 185-205-215-225 (felt very comfortable)
1b. 5-5-4-4
Conditioning
DND
BBG)
Snatch: worked up to 175#
C&J: worked up to 225#
BBC)
150 x 5, 5, 4
Strength)
Front Squat: 225, 245, 265, 280 can’t believe how strong this is getting. 18 months ago my 1RM BACK SQUAT was 270!
Dips: 5 + 12 kipping, 5 + 12, 5+10, 5+10
Male, age 48, 155lbs
AM Session:
Shoulder press: 5×5, worked up to 46kg
Front squat: 4×3, worked up to 96kg
PM Session:
Connectivity: 3×8 PVC raises; 2x:60 chin to toes HS+20shrugs; 2×8 pull up levers. Done
4×5 tempo ring dips + ME strict ring dips: 12, 12, 9, 10
Snatch from blocks, worked up to 145, -5 from last time but felt smooth and fast
Clean and jerk from blocks, worked up to 170, +5 from last time.
3xME snatch at 80% of snatch from blocks: 118/8,8,10
Conditioning
1:07 + 4MU
1:14+ 4MU
1:11+ 4MU
1:14+ 3MU
1:30+ 2MU
1:18+ 4MU
1:20+ 4MU
8:54 total working time, 25 muscle ups
About a minute after I finished, the class was doing the finisher for the day, which was 20 C2B for time. I did it UB in 23s.
BBG
1)145
2) Completely missed the part about jerks, so these were just cleans. 175. Got under 195 (would have been a PR from any position), but did not have the midline strength today and collapsed under it…blocks saved me a lot of pain, but still got whacked on the top of the knee.
BBC
115-3,5,5
Strength
1a)195 (see above about midline)
1b)10,9,6,6
Conditioning
MU as progressions
1:17-3
1:08-3
1:20-4
1:18-4
1:14-3
1:16-4
1:14-3
This is a lot of work…I struggle to have time to do all of this. Considering switching to just Outlaw Crossfit programming, or Crossfit Sua Sponte’s
29/f/128
1) 103x-103-108x-108-113#
2) 133-143-148-153x-153#
Cycling: 4-3-4 @ 93#
Strength: Following my gym’s squat cycle – 4 x 3 Front + 6 Back squats: 160-165-170-165#
No time for ring dips
Excited to see another girl of similar age/abilities; you are a bit stronger than me but nice to have someone else to aspire to!
BBG: had nothing today
1) 215
2) 285
BB Cycling
Dnd
Strength
1a) 365
1b) done
Conditioning: dnd, had nothing today; went home and watched football
M/22/162/Nor Cal
BBG
1: 175
2: 235, 245( made the clean)
BBC
140, 8-8 155, 5
Strength
RD: all sets 5 tempo UB, ME: 5,5,6,7
FS: 215, 225, 245, 255
Conditioning
All round 1:20-1:40 depending on MUs
9,7,7,6,4,5,5 = 43 total