141128

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I thought I’d seen everything that could happen when an athlete snatches a barbell, I was wrong.

Nicole Capurso – 160# Twerking Hang Snatch:

WOD 141128:

BBG

1) Power Snatch: 5X1 – work to a max single for the day, rest as needed

2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed

Accessory/Skill

1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec.

1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.

Conditioning

Compare to 140823.

Run 5k

23 thoughts on “141128”

  1. A) Up to 215lb. +10 PR for a power snatch
    B) Up to 265. Also a 10+ PR for power.

    Skill:
    1a) 225, 245, 255 for last 3 sets
    1b) 5+15, 5+10, 5+10, 5+9, 5+12

    Cond:
    Only had time for 2 miles – 14:26

  2. Fat kid run 12 laps on a track 27. My back gets really tight running.. Does anyone else experience this??

  4. DU’s- 50
    Box shoulder stretch- 4x20s
    •P Sn- bar, 60, 70, 80, 85, 90, 90 (did it twice because the 1st felt low, & the camera fell over so I couldn’t check depth on recording. 2nd was same height but it was power.
    •PC&PJ- bar, 70, 80, 90, 100, 110
    A) 3 stop SN dl- 2×60, 70, 80, 90, 100
    B) strict PU+C2B PU- 2x(5+1), 3x 5strict pullups

    Cond: Might do later

  5. BBG
    1) 175, 185, 195, 200, 205~this ties my PR for a full snatch
    2) 205, 225, 235, 240f x 2~ misses jerk twice
    Strength
    1) 235, 245, 250 x 3
    2) 5 strict C2B + (17, 19, 8, 8, 6) lost my butterfly rhythm real quick today
    Conditioning later

  6. 1) 195# (10# PR) but dropped back to 185# because missing reps
    2) 215#
    Aux 1) 205#
    Aux 2) 7,5,5,4,4

  7. M/31/182 (+4!!!!)

    More thanksgiving tonight.

    Power Snatch
    155, 165, 170, 175, 180. Either a PR or PR tie. It was buttery tho. Check out the vid @west41sidepheens on IG.

    Power C&J
    205, 215, 225, 235, 245 (+10). I’ve only power cleaned this once before, over a year ago.

    Rowed a 2k
    7:40

  8. BBG:
    1) can’t do.
    2) 165, 175, 185, 190, 200#

    Strength:
    1a) 205, then 210# for the rest
    1b) 15, 6, 7, 6, 8 (only could get 4.5 strict on the last two sets)

    Conditioning: 27:25. Fuck.

  9. BBG
    1.) 205#, PR tie
    2.) 270#, +5. Vid @m_lafleurgray and @positionusa. You be the judge lol

    Strength/Skill
    1.) up to 245#x2 sets
    2.) +16/20/16/15/12

    Cond
    1.) Row 2k @ easy pace. 7:45

    Made up Wednesday
    4:00 ME BBJ
    -56 reps

    AMRAP in 10
    30′ HS Walk
    30 Split Jumps
    30 KBS, 24kg
    -3 rounds + 61 reps

  10. BBG
    205 215 220 225 230 fail

    185 185 205×2 worked on jerk

    No more time had to teach class

  11. On the road, so only able to get some of this in.

    BBG:
    1) 205 – 215 – 225 – 235 – 245 (+5# PR)

    Accessory/Skill
    1a) 275 across

    Conditioning
    Different

  12. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    PSn: 145/155/165/175/185; -4# from 3RM…pretty sad. Just wasn’t clicking today
    PCln&J: 175/195/215/230/240F;

    Sn Pulls: 240#
    C2B: 5+11/11/11/11/11

    Conditioning: It’s 14* in MI, sooooooo yeah. I did a recovery row instead and worked on mobility.

  13. M/29/153/NorCal
    BBG
    1. 135-155-165-175f-175
    2. 185-195-205-215-225f

    A.S
    1. DND
    2. Did 10 strict pull-ups EMOM for 5 minutes.

    Conditioning
    19:53 Heart Rate average 174.

  14. 31/M/174#/Northeast
    IG: @goalie858

    Sluggish day at the office….

    BBG:
    1)155/165/170/(175)/175#
    2)185/195/205/215/225#

    ACCESSORY/SKILLL:
    1a)255#
    1b)5+20/5+16/5+12/5+10/5+12

  15. BBG
    1) Power Snatch: 5X1 – 195/205/215/225/235(f)
    2) Power Clean & Push Jerk: 5X1 –245/255/265/275/300(f). 275 was easy thought I had the 300

    Accessory/Skill- :60 sec. rest was tough to stay on.
    1a) 5X2 Three Stop Snatch Pulls: 245/255/265/270/275
    1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups: 20/20/10/8/12

    Conditioning: Run 5k-In a little bit

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