141201

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Last week Sean Brown lifted for Ireland in the European U23 Championships. Our own “Big Event Assistant Head Coach” (CFG, and National WL meets) Colm O’Reilly, has been coaching Sean since January. The 270kg meet PR Sean hit last week at Euro U23s meant that Sean’s total has increased 45kg since he began working with Colm.

I wanted to say a big congrats to both Sean and Colm, and can’t wait to see what the next year has in store for the young Irishman.

117kg/257# PR Snatch @ 85kg:

http://instagram.com/p/wCR9M6sL9E/

153kg/337# PR Clean & Jerk @ 85kg:

WOD 141201:

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 3rm, 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

Alternating EMOM for 20:00-

Even: 12 6″ Target Burpees
Odd: 15 Wall Balls 20/14#

27 thoughts on “141201”

  1. BBG
    1) 135
    2) 175

    BBC
    115-7,5,6

    Strength
    1a) 185 (-10) 1 at 205
    1b) 8, 10, 8, 7

    Conditioning
    Not enough time. Only had an hour.

  2. Cond- done 19:36
    Everything unbroken expect 2 or 3 sets of wall balls I broke up in later rounds. Easier piece than expected.

  3. BBG:
    1) 125# (trying to ease back into this with my wrist)
    2) 175, 205 (miss), 205 (miss), 205, 210#

    Strength:
    1a) 205, 215, 220 (PR), 225#(1 rep)
    1b) 7,6,3,3

    Conditioning: Done, but after 10 min had to do about 10 WB instead of 15 to keep up with the EMOM

  5. 200 Snatch
    285 Clean & Jerk

    80% 161 3,2,3
    Front Squat: Ended with 325

    Conditioning: Made all 20 Minutes!

  7. Felt beat up today.

    BBG
    1.) 170/185/195/210/225#, -10(blocks)
    2.) 205/235/250/270/290#, +15(blocks) +5 lifetime PR

    BBC
    1.) DND, time

    Strength/Skill
    1a.) 275/295/315/330#, +5 on last tested 1RM. So there’s that
    1b.) +18/13/15/11. All Strict

    Cond
    After my 6pm class

    Cond

  8. 31/M/174#/Northeast
    IG: @goalie858

    BBG:
    1) 155/165/175/190/200# (+5#)
    2) 225/235/255/(265)/(270) (-10#)

    BB CYCLING:
    1) @165# 2/3/1

    STRENGTH:
    1a) 235/250/270/280(oox) (-5#)
    1b) 5+13/5+12/5+12/5+12

    COND:
    Done & all UB….surprisingly easier then I thought. Did each piece within the first :30 each round.

  9. Is anyone else’s numbers significantly lower than normal?

    BBG
    185 205 215 fail 225 fail 215 fail
    205 225 245 260
    -50 from last week on snatch
    -45 from last week on clean and jerk

    STRENGTH
    225 245 260
    11.13.12
    3 sets only on both.

  10. BBG)
    Snatch: worked up to 175#
    C&J: worked up to 225#

    BBC)
    155 x 5, 5, 4 (+5 pounds from last week, 81.5%, and got same reps as last week)

    Strength)
    Front Squat: 225, 245, 265, 280
    Dips: 5 + 15 kipping, 5 + 12, 5+10, 5+10

  11. Snatch: 185, 195 miss, 205, 215 miss, 215 miss
    C&J: 205, 215, 225, 235, 245

    BBC: 180# – 3, 3, 3
    Strength: stopped at 245#
    Dips, 5+2, 5, 5+2, 5, 5

    Conditioning: survived!

  12. BBG
    1) 200/205/210/215/220-stood up w/it and missed lock out
    2) 245/255/265/275-felt easy/295-f

    BB Cycling
    185- 6/4/5

    Strength
    1a) Up to 345 (-20) not there today, no stretch shortening cycle spring.
    1b) did ring push-ups at the end/-time for wod 20/20

    Conditioning: Alternating EMOM for 20:00-All UB, burpees- (:20-:23sec range)/wb- (:29-:34sec range) Was a good one

    Even: 12 6″ Target Burpees
    Odd: 15 Wall Balls 20#

  13. BBG
    1) 185
    2) 250
    *No blocks so did these from a pause at top of knee.
    BBC
    3-3-3 @ 165
    Strength
    1a) 278
    1b) 5+12-5+8-5+10-5+10
    Cond
    Done- all sets under minute

  14. BBG
    1) 155, 175, 195f behind, 195, 205 (+5), 215f behind
    2) 215, 235, 255(-10), 270f, 265f~no pull power today, just couldn’t get under the bar today. 255 felt really easy though, so it was surprising when 270 and 265 made me feel like I’ve never cleaned before.
    BBC
    @ 165
    6, 5, 5
    Strength
    1) 275, 295, 305 (2/3), 300 match
    2) 5 + (25, 20, 15, 18)
    Conditioning
    All UB
    Burpees 37-39 s range on all
    Wall balls 27-29 s range on all

  15. BBG:
    1) 205 – 215 – 225 – 235 – 245 (+5# PR from blocks)
    2) 225 – 245 – 265 – 285 (Stopped at four; low back tweaked)

    BBC:
    1) Fail x 3 @ 205

    Strength:
    1a) 275 – 295 – 315 – 325(f)
    1b) 5/1 – 5/4 – 5/3 – 5/2

    Conditioning:
    Wimped out and dropped the last 10 minutes to 8/10. All UB, probably sold myself short.

  16. BBG
    165 -10
    215
    BBC
    140×5,4,4
    Strength
    225 – getting worried about my squats. I hit 245 in August
    dips – 5+6,6,5,4
    Cond
    Done – all unbroken. not too hard.

  17. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    Sn: 155/165/175/185/195#; +5# from last week
    C&J: 165/185/215/235/250F; failed jerk forward…will get this next week

    UB Sn: 160# off of 200#; 4/5/5

    FS: 200/230/260/295#; +5# PR
    Dips: 5+10/10/10/10

    Conditioning: Made it through unscathed but buck those furpees…had to sit down after WBs starting minute 15 because it sucked so badly

  18. BBG:
    1. 155,165,175,185,200(f)
    2. 205,215,225,235,250(PR lifetime)

    BBC:
    150: 6-6-6

    Strength:
    RD: all 5 tempo unbroken (done for all sets) 6-6-5-4 kipping
    FS: 185,225,245,260(1 rep f)

    Conditioning:
    All 20 Rounds completed! No misses

  19. M/31/182

    Nothing below parallel for a while. Knee is toast.

    Snatches: 155, 165, 170, 175, 180 all power.

    C&J: 215, 225, 235 failed the power clean twice.

    CND
    Changed the WB to 8 ring dips since I can’t squat anyhow. Finished. Chest on firrr. Tomorrow outta be terrible.

  20. M/22/80.2

    Block sn- to 90
    Block Cl- to 120
    Had to stop there Bc something came up & training got cut short. Got in the heavy Oly lifts though

  21. M/48/155#
    AM: Shoulder press. Worked up to 46kg x 5
    Front squat – 99kg x3

    PM: Connectivity 3×8 pvc raises; 2x:60 chin and toes HS + 20 shrugs; 2×8 pull up levers
    Ring dips: 5 tempo + 11/10/10/10
    Snatch from blocks: 150, = best from 2 weeks ago
    Clean and jerk from blocks: 185 = +20. This block work is finally clicking.
    ME UB SN @ 80%: 3/5/8. Really went for it on last one.
    Conditioning. Only 1 round of WB unbroken. Had to drop a few reps for mins 12-14, but then finished it up and did an extra minute of burpees to attone for sucking at wall balls.

  23. 1) 93-103-108-113x-113#
    2) From hang: 133-143- 148- 153-158x-158 (PR)

    Cycling: @ 93#: 2-5-2

    Strength: 3 Front Squats + 6 Back squats:
    165-175-180-175#
    Will try to get the dips in today

  24. BBG
    1) 80#, 85#, 90#, 95#F, 95#F (clocked myself in the head on this one..) (+0 from last week)
    2) 105#, 115#, 120# failed jerk, 120#, 125# failed jerk (+5# complex; +5# clean)

    BB Cycling
    Last week did off max for the day; so this was 5# more than last week. 80#x 4, 3, 1 (wtf), 3

    Strength
    1a) 115# (felt terrible), 125# (felt great), 130#, 135# (+5#) PR!

    1b) Subbed 5 strict dips; 5 strict pullups

    Conditioning
    Scaled to 9 burpees/12 wall balls- very appropriate scale; skipped minute 12 but added extra round of burpees to the end. Not a fan!

  25. BBG
    1) 135/145/155/165F/165
    2) 155/185/205/225/235(failed jerk)

    BB Cycling
    DND (forgot)

    Strength
    1a) Work up to Max pause FS (:07 at bottom, :15 at top)
    Max: 245 95%: 230 90%: 220
    1b) 5+6/5+4/5+0/5+0

    Conditioning
    Did 10 mins worth, sucking wind

  26. M/29/153/NorCal
    BBG
    1. 155-165-175-185-200(f)
    2. 185-205-225-240-250(+10 life time PR!!)

    BBC
    150-4-4-4

    Strength
    1a. 185-205-225-240
    1b. 5-5-4-4

    Conditioning
    Missed round 16 of burpees.
    No missed rounds of Wall Balls

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