150110

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The monster, Brock Kirian, from CF Sua Sponte – with a 315#/143kg Snatch from last weekend. Good Lord if we could just get him to move his feet.

WOD 150110:

Session 1:

1) Alternating EMOM for 14:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Burpee Box Jumps 24/20″

2) 14:00 to complete:

100 Double Unders
30 Snatches 75/55#
75 Double Unders
30 Snatches 135/85#
50 Double Unders
30 Snatches 165/105#
25 Double Unders
AMRAP Snatches 210/135#

Session 2:

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

30:00 AMRAP of:

30 Row for Calories
20 TTB
10 Strict HSPU (regionals standard)

54 thoughts on “150110”

  2. What is the regional standard for hspu? Looked but didn’t see any recent posts. Saw an old video of Castro with a girl, with a plate and an Ab mat, but I dont think that’s right.

      • Question on the snatches for session 1. Do they all have to be squat snatches or can they be powered as well for the weights that are possible?

    • Hands have to be inside a 24″x36″ box and you have to pay $200 to compete!

      • Dude the $200 was so worth the cold ham slices and mini water bottles we got in the athlete area!!

        PS: if I’d make regionals this year the cost to go to Atlanta from northern VA for 4 days and not have any friends or family members make it kind of defeats some of the purpose of going… Super Regions are a great idea for CF IMO but not for getting box members to travel to see the person they know

    • Same here. I plan to do the EMOM, the 1a&b from session 2, then hopefully the conditioning from session 1, if I have time.

  4. Am i the only one, were the burpee boxjump just kill me to much, so i cant raise the weight much in the cleans ?

    • I’d scale it down to maybe 7-8 burpees to elevate HR yet give you some rest and recover. Maybe start at 50%. Like I tell my clients everyone is different and you have to learn how your body reacts to movements and weights individually and scale from that perspective… The burpees took me :26-:30 so maybe aim for a rep scheme that allows :30 rest?

  5. hello. forgive my English translator …: -s am again following this blog. I find it very interesting and I want to thank you for this opportunity. I have a doubt: the days that there are two sessions, two sessions, divided done? or you just have to choose one? Forgive but do not understand. thank you very much for tods.

  6. Session 1
    1) 170-175-180-185-190-195-200
    2) 17 reps @ 165
    Session 2
    1a) off 290
    1b) off 280
    2) 6 rds
    * still trying to figure out how I did all of this by 7am. Its all a blur.

  7. Did team beach wod this morning. 30 min AMRAP in teams of 4.
    About 3 hours rest
    Session 1: alt 14 min AMRAP:
    1. Cleans: 55-57.5-60-62.5-65-67.5-70kg
    Burpee box jumps: 30sec each set: got 6reps each set.
    2. 14 min conditioning: double under’s and snatches. Total: finished second set of snatches and 5 double under’s. (Used the lighter weights on this so first set was on 35kg, 2nd set on 40kg) 240 reps.
    About 25min rest
    Session 2:
    1. A. Jerks from rack: 50-60-67.5-72.5-62.5kg
    1 b. Halt clean pulls: 50-60-67.5-72.5-62.5kg
    Didn’t do the second conditioning because did the beach work out earlier.
    Been a good training week. Time to rest and recover so can hit it hard again on Monday.

  8. Session 1

    BBG
    175, 185, 195, 205, 215, 225, 235 (+45# total load from last week)
    Burpees box jumps all within 33-36 sec

    Conditioning
    12 @ 165
    297 reps
    *got mentally weak on this one, need to keep attacking the bar
    Session 2 later

    • Session 2

      Strength
      1a) off 275# no misses
      1b) off 285#

      Conditioning
      8 + 21 cal
      No HR monitor for this, but definitely kept an easy pace

  9. AM session
    EMOM
    185
    195
    205
    215
    220
    225
    225 + 5 from last week. All sets unbroken.
    Cond- 8 snatches@165

  10. Rudy – Can we get some masters scaling here?! I’m getting old. Well not as old as you but…
    Session 1:
    1) 70, 75, 80, 85, 90, 95 (2+1), 100 (1)
    All burpee completed between 36-56 sec

    2) 2 Snatches @ 75kg. DUs getting a lot better w/ Romeleos.

    Session 2: rested 20 min before starting session 2. No time today

    1a) Based off 120 for both
    (65, 80, 90, 95, 90)

    1b) (65, 80, 90, 95, 90)

  11. Session1.
    1) Alternating EMOM14
    A. 3 UB hangClean (PowerPosition&FullSquat): 50-55-57-60-62-65-67,5kg
    B. 8xBurpee Boxjumps.
    All Cleans unbroken. +5kg.

    2) WOD: 290rep rx.

    30 minutes later…. Session2

    1) Jerks & CleanPulls both based off 90kg.

    2) Amrap30: 5 rounds + 30cal + 2T2B.

    2) Amrap30: 5umferðir+ 30cal+ 2t2b. Hélt að þetta yrði glatað en fannst þetta bara fínt. Setti gameplan í t2b 7+7+6 og náði að halda því allan tímann 🙂 102 t2b!

  12. Session 1
    1) 154-165-176-176-176-178-180#

    BBJ were taking about 40-50 seconds

    2) 292 reps (7 snatches at 165# & no misses) – on 13.1 I reached the 165# snatches with lots of time left and after several attempts, I was only able to hit 1 rep so… I’m pretty happy with my total today!!! I am not as conditioned now as I was then, I took some time away from conditioning to get bigger and stronger. Now, I can’t run for shit, but I am much stronger!!!

    Story time over.

    • Session 2

      1a & 1b) Both based off of 252# with no misses on the jerk

      2) 6 + 43 reps at a hard, but conversational pace

  14. Did only 1 session

    EMOM
    Cleans- 177.2-185-195-205-215-225-225 all UB (better than last week)
    BBJ- all under the minute this time

    No strength today

    Conditioning
    14min amrap- 292 (7 snatches at 165)

    30min amrap
    4rds +22 Cals
    Strict hspu starting to actually feel better under fatigue.

    Time for a nap

  15. 24/m/195
    IG : essig14

    Session 1:
    1. Emom: cleans @ 185 / 205 / 215 / 225 / 235 / 245 / 265 X 2. Only first 3 were unbroken. Stupid wrists
    Burpee box jumps done.

    2. 344 reps (24 of the 25 DUs.. wanted a shot @ 210 but just ran out of gas)

    Session 2 soon. Not going to take a real break due schedule

    • Session 2:

      1a) DND (knee)

      1b) pause clean pulls: 175, 205, 235, 255, 255, 235

      2. 7 + 21 cal. Avg HR 143.. guess I should have tried a little harder. Solid row pace, all t2b in 5s, all strict hspu unbroken (proud of my hspu for a 6’3″ guy)

      Any chance anyone else is doing team grit in Virginia next weekend?? I’ll be there competing

  16. Knee is still a little swollen but feeling better. Full Flexion still causes some discomfort.

    Been doing Strict Gymnastics and some “conditioning” peices with stuff I can manage.

    Session 1
    1.) Subbed 3 Hang Power Cleans
    165/175×3/185×2/205, UB TnG
    BBJ in :32-:40

    2.) DND

    Session 2
    1a.) off 290#, done
    1b.) off 305#, done

    2.) 6 Rounds Flat, Avg. HR: 154

  18. Only able to do one session, so I mashed everything together in the same order as last week.

    Cleans: 185 – 205 – 215 – 225 – 235 – 245 – 255 (+10 from last week; all UB)

    Jerks: Off 335 – no misses

    Pulls: Off 310

    AMRAP14: 296 (11 @ 165)

    AMRAP30: Just did 2 rounds as a cool down.

  20. Cleans 185-230
    Bbj done
    Jerks and pulls based off 300
    Con 1- 20 reps in my right calf started cramping up. Fought through finished the snatches at 135 then busted out the last 1:30 going hard on the airdyne cuz du’s were unnecessarily painful

    • Later that evening
      30min amrap at home
      5 up and down a set of stairs
      20 v ups
      10 strict hspus
      10 rounds

  21. Session 1
    BBG
    165,175,185,195,205,210,215-All UB (+10 from last week)
    BBJ all in around 39-40 sec.

    Did both jerks and Clean Pulls ,off 270lbs

    Conditioning
    300 reps
    made it to 15 reps @165, had a few trip ups on DU but overall pretty good

    2.5 hour break

    Conditioning session 2
    5 Rds +9 HSPU, so close to 6

  23. Sesh 1:
    (all weights in pounds)
    BBG: 170, 180, 190, 200, 210(2/1), 210(1/1/1), 200 *all others were UB, no misses!

    Conditioning: 285 reps *Couldn’t beat the timer changing weight to 165.

    Session 2:
    A) off 275
    B) off 280

    Conditioning: 6 rounds

  24. 1)
    EMOM: 155, 165, 175, 185, 195, 205, 205 +20# from last week and all UB this time. Last week worked to 185, and then dropped to 175 for last two.

    2) 299Rx, 14 snatches at 165#. For 13.1 I got 14 snatches at 135 so I was very pleased with this. Still only weigh 160# and I’m way more conditioned now then I was then!

    Session 2
    1a and B)
    Done based off 250#. No misses on the jerks.

    No time for 2nd conditioning piece

  25. BBG: alternating EMOM 14
    Hang cleans:
    132 / 143 / 154 / 165 / 176 / 176 / 176 (+33 lbs from last week)
    BBJ done, they really makes me feel bad!

    WOD 1: DND, having problem with shins. No DU’s.

    Jerk from rack: based on 220, all UB
    Halting clean pulls: based on 220

    WOD 2: 3 rounds and 4 HSPU

  26. Session 1:
    1) 140, 145, 150, 155, 160, 165, 170# . All unbroken except the 170
    2) 315 reps

    Session 2:
    1a) off of 250#
    1b) off of 230#
    2) 4 rounds + 7 HSPU

  27. M/29/155/California Region
    BBG
    1. 150-165-175-185-195-205-210

    Conditioning
    7 snatches at 165.

  28. Session 1:
    1) Alternating EMOM for 14:00- Cleans:195/205/215/225/235/245/260 (+5) /Rd of Cleans 12-20 sec. /Burpees 32-40 sec (at the end), was able to get on the last set of burpees faster this week.

    2) 14:00 to complete: 302 Reps/17 at 165, probably see this again-I’ll pace 135 differently/had some in the tank at the end

    100 Double Unders
    30 Snatches 75#
    75 Double Unders
    30 Snatches 135#
    50 Double Unders
    30 Snatches 165# -(17 reps at time)
    25 Double Unders
    AMRAP Snatches 210#

    Session 2: Tonight

    1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

    1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

    2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

    30:00 AMRAP of:

    30 Row for Calories
    20 TTB
    10 Strict HSPU (regionals standard)

    • Session 2:
      1a) Jerk from Blocks/Racks (based on 1rm jerk) – 175/195/215/235/215
      1b) Halting Clean Pull: same

      2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

      30:00 AMRAP of: 5rds + 42, conversated the whole time 12/8 on ttb, 10s/6-4s on SHSPU’s

      30 Row for Calories
      20 TTB
      10 Strict HSPU (regionals standard)

  29. M/48/155
    Did everything in one session today
    hc/bbj emom 135-155 +5 from last week

    Clean pull/jerks both off of235 one press out

    Snatch/du amrap
    Had an absolutely horrible time with du today and did not feel capable of any t&g snatch at 135#
    Only got 28 @ 135.

    30 min row ttb hspu. 6+28 cal
    ttb in 2 easy sets and hspu unbroken

    Definitely time for a nal

  30. 1) Alternating EMOM for 14:00-
    Hang cleans – 145 165 185 195 205 210 215 (broke this set, rest UB)
    10 Burpee Box Jumps 24/20″

    2) 14:00 AMRAP —Sucked 🙁 my double unders sucked, didn’t warm up enough
    2 reps at 165, 287 reps
    Jerks and paused clean pulls based off 240. Skipped last set out of time
    Skipped 30min amrap. out of time

  31. Session 1
    1) Emom 185# up to 230#. Up 15# from last week. BBJ all done in under 30 seconds. SO pumped how easy these were compared to last week.

    2) 14:00 AMRAP – 16 snatches done at 165. Thought I coulda done better but seeing the scores up on here. Not much in the legs for the last set of snatches I blame the EMOM ; P

    Rest about an hour / watched everyone max out Snatch/Clean & Jerk with envy…

    1a) Done based off 300# Jerks are feeling awesome!
    1b) Done based off 320#

    2) Got 4 rounds + row in 21 minutes then fizzled out. Checked HR a few times I was round 130 to 145.

  32. Just now doing the 14:00 snatch wod today. Question though…are the snatches all meant to be full squat snatches or is power snatch acceptable also for the weights it’s possible to do them on? Appreciate any clarification on this

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