141217

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Day 2 recap is postponed until tomorrow, had to do business-y stuff today.

To tide you over – because I know everyone was just so excited to read a lot of words – Cleary posted video of my favorite moment of the weekend. This is Marco’s 185kg/407# Clean & Jerk miss from the 105A session. I’ll talk WAY more about this when I recap Day 3, but this would have easily been the greatest lift for any male athlete I’ve coached – for multiple reasons. You can hear my reaction when the Captain stood up with such ease out of the Clean, and can see how disappointed we both are when he got a little behind the Jerk.

Remember, this is a top 20 Open/Regional athlete; not a full-time Weightlifter. It would have been the 10th highest Clean & Jerk posted by an American 105kg lifter this year.

WOD 141217:

BBG

1) EMOM for 5:00-

2 T&G Power Snatches @ 80% (of max PS)

2) EMOM for 5:00-

2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ)

Strength

1a) 5X2@80% of 2rm Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.

1b) 5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 60 sec.

Conditioning

1) In 10:00-

Run 1 mile – for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)

*10:00 cap – if possible rest the remainder of the 10:00.

3) At 20:00-

Row 2k – for time.

22 thoughts on “141217”

  1. Oh my does that conditioning look tasty

    BBG:
    1. 85kg
    2. 105kg

    Strength:
    1a. 275#
    1b. 195#

    Conditioning:
    PM Session

  2. BBG
    1) 170# kind of ugly today :/
    2) 190#
    Strength
    1) 275#
    2) 205#
    Conditioning later

    • 1) 6:28
      2) 5:52
      3) 7:51
      Quads cramped up about 800m in on the row, really bummed about it, felt like I could’ve pushed for a PR on the 2k. Me and the rower don’t get along very well.

  3. BBC
    1.) up to 155#, 75%
    2.) up to 205#, 75%

    Strength
    1a.) done @ 295#
    1b.) done @ 205#

    Cond
    Later. Looks spicy

    • Cond
      1.) 6:30, pretty sure this is like a :20-:30 PR

      2.) 5:55, DU’s UB

      3.) 1500m in ~5:30. Legs locked up. Pretty sure I’m dehydrated

  5. Conditioning

    1 – 7:25
    2 – DNF (did 1 legless, then switched to legless as far as possible then legs to finish the climb)
    3 – 7:36

  6. 1. 185 (good)
    2. 237 (good)

    3a. 315(easy)
    3b. 225 (easy)

    4. 1mile : 6:53
    5 LRC 100 DU 5 LRC: 9:45
    2K: 7:59

    …. OMG IT SUCKED

  7. Did this Cond and squats this morn. Making up yesterdays tonight and the rest of this on Thursday. I am all over the board since I am preparing to move our gym.

    Squats off 245
    Cond
    6:40 (5 sec PR), 7:40, 7:41 (only 11 sec off my PR, happy with this considering the work before)

  8. BBG:
    1) @135
    2)@155

    Strength:
    1a) DND
    1b)155

    80% sure i re-torn my meniscus, my knee is quite swollen and not easy to move…..its so depressing, worked hard all year for the open. Minor set back…..

    Conditioning: “12 Days of Christmas”
    19:06RX

  9. 31/M/175#/East Region
    IG: goalie858

    BBG:
    1)Off of 200#
    2)Off of 250#

    STRENGTH:
    1a)Off of 305#
    1b)Off of 230#

    COND:
    1)5:54
    2)6:11….only had about a 12′ rope and started seated. I just now realized I could have done one more rope climb to even it out….maybe next time!
    3)7:26

  10. BBG:
    1) can’t do, wrist slowly getting better
    2) 150#

    Strength:
    1a) 192#
    1b) 140#

    Conditioning:
    1) 7:27
    2) got 2 legless then did with legs
    3) 8:18. Started off with the damper too high. Costed me some time getting worn out early on

  12. Snatches 165
    Cj 215
    Run 8:30
    Rope,dus 6:45
    3rds-250′ prowler push w 45s, 15 KB snatch
    7:56

  14. BBG
    1) 140
    2) 175
    Strength
    1a) 225
    1b) 185
    Cond
    1) 5:56 on out and back 400m course
    2) 8 climbs… grip went to SHIT
    3) 7:57.7 (That SUUUUUCKED)

  15. BBG:
    1) 195 — these felt really heavy
    2) 205

    Strength:
    1a) 275
    1b) 175

    Conditioning:
    Run — 6:41
    Ropes — 5:49
    Row — DND; knees bothering me

  16. BBG
    1) 110
    2) 135

    Strength
    1 ) 6×1 banded Deadlift 65% at top(from Outlaw power) 200
    2) 135

    Conditioning
    1) 6:57 (slow)
    2) 9:15 ish (didn’t pay close enough attention
    3) 9:25

  17. M/29153/California Region
    Only had time to condition
    Mile- 5:31
    Rope Climb- 8:40 (This is obviously a weakness, grip strength. This was a weakness during the open last year)
    Row- 7:55
    TWT 22:06

  18. Male/age 48/155lbs
    AM: Tempo incline bench press, 51kg
    Pause back squats, 229lbs

    PM:
    Connectivity: 3 rounds: 17 wall balls, L hold on rings, 30 degree HS hold, pike stretch.
    tng power snatch emom: 136
    tng power clean and jerk emom: 145. Easy as pie.

    Conditiong:
    Mile run. 9:26. I suck at running, but usually not this bad. Just could not get going.
    Rope climb: 5:36. At least I don’t suck at rope climbing.
    Row: 8:02. Another thing I suck at. Was hoping for sub 8min, but that didn’t happen today.

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