One more sleep.
I’ll have the men’s session times up tomorrow, along with a link to the live stream. Don’t worry, they don’t go until Saturday.
WOD 141212:
BBG
1) 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a max for the complex, rest as needed
2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, 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
21-15-9 of:
Deadlifts 225/155#
Strict HSPU
For time.
Repeat Tuesday’s BBG? Not power snatch, power clean & push jerk maxes?
+1
The way my legs feel right now, I may have to do power snatch/cleans, regardless…
+1
Well I’m going to do the power maxes, I’m guessing things got messed up with everyone being caught up in AO today.
That’s what OBB posted, so I assume that’s the correct decision. Honestly, I’m not sure my OCD could handle doing everything the same for nearly 3 weeks and then changing the second-to-last day of the cycle…
+1
Anyone know when deload and the start of the new cycle is?
Believe this is the last week of this cycle with next week being deload. SHould be a new cycle in a week and a half.
sounds about right. diane tends to indicate that a deload is coming soon
BBG
Power snatch
1) 165, 185, 200 (-10), 210f, 205f
Power clean & push jerk
2) 225, 235, 245f jerk, 250f jerk, 245(-5)
~got a little light headed on that 3rd attempt standing up the power clean, felt like I was in lala land. That’s never happened before, it did land pretty hard in the front rack though so I guess that’s why.
Strength & Conditioning later
Strength
1) 235, 245, 255, 255, 255
2) 5 + (25, 28, 17, 19, 22)
Conditioning
5:54 Rx PR (-10s)
This and Karen are probably my worst benchmarks, but I’ll take a 10s PR on my regular diane with strict HSPUS anyday.
High Pull + Snatch from Power Position
185 (#20 PR)
Hang Clean + Front Squat + Jerk
195
Snatch Pulls
185
WOD with team (4 RFT of 400 m run, 15 pull-ups, 20 WBS)
Heading to DC now to coach Cait at the AO so I mixed today and some of what I figured would be tomorrow.
BBG:
1. 1RM full snatch up to 115kg
2. 1RM power clean push jerk up to 125kg (got dizzy and stopped)
Strength:
1. 5×3 Front Squat @ 305#
Conditioning:
Strict Diane
3:07
Good luck and hope she kills it!
BBG
1) 185
2) 255
Strength
1a) 275
1b) 12-12-12-12-2 felt hand was about to tear.
Cond
4:49
Too many breaks on set of 15 hspu. All else UB.
BBG:
1) can’t do
2) 175, 185, 195(miss), 195, 200#
A/S
1a) 210, then 215# for the rest
1b) 21, 11, 10, 8, 8 these felt so much better this week
Conditioning: 7:39
31/M/175#/East Region
IG: goalie858
*Did the normal programming for Friday during this cycle
BBG:
1) 160/170/180/190/200# (+10# very iffy on above 90 but I’m taking it because I felt real strong today)
2) 215/225/235/250/(260# ox) (+5#)
ACCESSORY/SKILL:
1a)275/285# x 4
1b)33/26/24/18/16 = 117 (+8)
COND:
Soooooooooooooo…. I really felt this piece after going full retard on the C2B’s. Almost ashamed to post 7:55!
M/28/193
1) up to 165# same as Tuesday
2) up to 220# +15 from Tuesday
Str: Different
a) Pendlay rows @ 165 5×5
b) C2B pullups 5 x 5
I thought this looked off, but did what it said instead of the power snatches and power clean & push jerks… woops
BBG
1) 135
2) 170
Strength
1a) up to 195
1b) 8,6,6,3,5
Conditioning
scaled to 15-12-9 for both movements DL @ 225#
10:45
Did usual Friday BBG
BBG
1.) up to 200#, -5#. Focused on un-fucking my Power Snatch situation. Been doing weird things with my feet and the 2nd pull has been really off. These felt good today and 200# felt easy
2.) 275#, +5#. No doubt on the Power Clean this week
Strength/Skill
1a.) Skipped because time/fatigued back
1b.) +20/16/13/12/10
Cond
6:40, DLs UB. HSPU in 3-4 sets
Regular Friday programming:
1) 175
2) 225
Accessory/skill: 1a) 225
1b) 8,8,1,5
Snatch complex: 77kg
Clean complex: 100kg
Snatch pull: 100kg
UB C2B: 12,10,10,9,7
BW 79kg
power snatch 1rm 210(+5)
pc pj 1rm 275 (+10)
pulls 3×2/245,255,265
strct +c2b +12/+10/+8
diane(strict) 4:02,
1:19 PR from 141018
im on fire today!
BBG (normal Friday programming):
1) 205 – 215 – 225 – 235 – 245f
2) 205 – 225 – 245 – 265 – 275f
Accessory//Skill:
1a) 255 – 265 – 275 – 285 – 285
1b) 5/10 – 5/6 – 5/5 – 5/3 – 5/3
Conditioning:
Tweaked back warming up DLs, so just did a 5:00 AMRAP of strict HSPU…
47 — 20 in first 55s, then shit hit the fan…
M/29/153/California Region
BBG
1. 135-145-155-165-175
2. 175-195-200-205-215
Strength
Did bench.
1a. 145-155-165-175-185-195-205(1)
1b. 24-14-10-10-8
Conditioning
8:26. Took the HSPU to aggressively.
1 – skip shoulder
2 – pwr clean, no jrk up to 120x. Weak today. Drop to 100
1a – up to 145
2a- 5×8 kb row 1.5 pd
Conditioning
21-15-9
Dl
Burpee over bar
4:37.
Deadlifts felt great. This cycle of pulling was good for me.
BBG
1) 5X1 Power Snatch: 225, 235(f)
2) 5X1 Power Clean + Push Jerk: 280, 295(f-jerk)
Accessory/Skill:
1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – 245-285
1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – 5+15, rest 5+12
Conditioning: 21-15-9 of- 3:48, felt good should have broke up 1st set of SHSPU, feel like regular diane is substantially faster now.
Deadlifts 225/155#
Strict HSPU