150116

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Baby girl is having a good week. The American Record for a 14-15yo, 58kg lifter, is 78kg. This is 78.4kg/172.5#:

http://instagram.com/p/x3Wa6LsL-u/

Three times BW – for a triple… Makes complete sense.

http://instagram.com/p/x3WX6tML-r/

WOD 150116:

1) Alternating EMOM for 14:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

30 UB Double-Unders

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur

3) 10:00 AMRAP of:

21 OHS 115/75#
9/7 Muscle-Ups (men 9/ladies 7)

Rest 1:00 after 10:00 AMRAP, then…

2:00 ME Deadlifts 275/185#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

37 thoughts on “150116”

  1. 1) 55#, 75#, 95#, 115#, 4×95#
    2) 120#, 140#, 150#, 155#, 150#
    3) 40 (Did 6 Muscle-Ups then scaled to toes on the ground, scaled OHS to 35#) + 14

    Rest 1:00

    2:00 AMRAP: 14
    ME Deadlifts, 275#

  2. 1) Snatch EMOM: 95, 115, 135, 145, 145, 145, 150 UB until last round did 3/1/1

    2) Done based off 250#, no misses

    3) Later

  3. BBG
    105/15 sec
    125/14 sec
    135/14 sec
    145/15 sec (missed 5th t&g, lost grip) got 5 in the minute though
    155/14 sec
    165/14 sec
    175/15 sec (4 t&g/miss/single)
    (+20# total load)

    Strength
    Off 285#, no misses

    Conditioning later

    • Felt like shit today, tweaked back during jerks today.

      Conditioning
      4 rounds + 11 OHS
      131 reps Rx

      2 min ME DL @ 275#
      23 reps

  5. I thought Rudy posted that there would be new camp dates released last week. Did I mess that up or miss something?

  6. still feeling some lasting effects from my major calf cramp on wednesday. primary goal today was to get done what i can and leave the gym feeling good. probably gonna get some massage treatment tomorrow and another epsom salt soak tonight.
    connectvity-done, 1 ub set of 40sec Lsit, 2 broken sets
    bbg-skipped
    front squats(no jerks) based off 300
    con-modified
    wednesday’s part 2 with a ten minute cap, 10 airdyne calories, 15 c2b pullups, rest between rounds, 4+15
    2min deadlifts-22, all sets of 4, then 2 more at the buzzer

    • BBG:
      120.5 UB
      150.5 UB
      160.5 UB
      175 UB
      185 (3;2)
      190.5 (2;1;1;1)
      195 (5×1)
      All DU UB

      Strength:
      Based off 280#
      Did first two sets then had intense shoulder pain couldn’t hold front rack will make up tomorrow.

  8. Did connectivity stuff

    BBG: EMOM 14min:
    Snatches: 35-40-42.5-45-47.5-50-52.5kg
    DU: mostly unbroken

    2. Front squat + jerk:
    60-67.5-72.5-77.5-72.5kg

    Conditioning
    10min AMRAP – 1R+24 rx
    1min rest
    2min ME DL 125kg: 18 reps

  9. For #2 is it 5 front squats then 3 jerks? Or do I put the clean and jerks together for the last 3 reps? Sorry if this is a dumb question haha

  10. 14min EMOM
    Snatches 115-130-140-150-160-170-185 (185 split 3/2)
    Double unders not well done today

    Strength done off 295lbs
    Failed drop set 2nd jerk

    Conditioning
    10min amrap – 2rds+27 (6mu’s in)
    ME deadlifts – 20

  11. 14min EMOM
    Snatches 115-130-140-150-160-170-185 (185 split 3/2)
    Double unders not well done today

    Strength done off 295lbs
    Failed drop set 2nd jerk

    Conditioning
    10min amrap – 2rds+27 (6mu’s in)
    ME deadlifts – 20

  13. .
    1) Alternating emom: 5rep (powerposition&full squat) hang snatch:35-40-45-47-50-52-55-4x60kg. UB 5rep except 60kg 2+1+1. UB 30 DU all rounds.

    2) Frontsquats+Jerks:
    – 5FS+3Jerk: 55kg
    – 5FS+3Jerk: 62,5kg
    – 5FS+2Jerk: 70kg
    – 3FS+1Jerk: 72,5kg
    – 5FS+2Jerk: 70kg (jerk fail.)
    (push jerk)

    3) WOD:
    a) 1round + 21ohs + 2MU rx = 51 rep.
    b) 25rep deadlift@85kg. This sucked!

  14. I don’t even wanna post this shit show…..

    Connectivity: Done (kinda)

    1.)95/105/110/115/125/135/145 all UB

    2.) Failed like all the jerks and felt way to heavy….but took off rack and hit some jerks

    3.)
    1.) 1rd + 7ohs….wrists were killing.
    2.)12reps @275

  15. 1) 88-110-121-132-143-147(3)-143#

    Double unders/no problem

    2) based off of 252# – no misses

    3) 81 reps
    24 reps (5/5/4/4/6)

  16. 31/M/175#/5’9″/East Region
    IG: goalie858

    1) 115/125/135/145/155/165/170#(3 singles)

    2) Off of 285#…missed last jerk

    3) Later

  17. BBG 115, 135, 155, 175, 195 2+1-1-1

    DU complete

    2.) FS plus Jerk off of 305# no misses

    3.) 84 reps

    4.) 22 DLs

  18. 1) 85, 115, 120, 125, 135(4), 135, 145(3 reps and singles) (all else unbroken)

    2) 150, 172.5, 185, 195, 184#

    3) 10:00 AMRAP: 105 reps
    2:00 AMRAP: 23 reps

  19. BBG
    1) 125, 135, 145, 155, 165, 165, 175 all UB
    Du’s complete

    2) off 300. Sucked, missed a couple jerks.

    Con
    1 2rds+21 OHS
    2 10 deads. Was pretty gassed.

  20. Off the last 5 days (work/travel), so took it easy today…

    1) 125 – 145 – 155 – 165 – 175 – 185(2/3) – 195(2/2)

    2) Off 310 — No misses; just did a single jerk each set.

    3) 1 + 28 — First time I was able to do MUs in a couple of weeks; very deliberate singles. No deadlifts.

  21. Modifying to get through what I can

    SESSION 1
    1.) FS (to low box) + Jerks
    5+3 @ 190/210
    5+2 @ 230
    3+1 @ 245
    5+2 @ 230

    2.) Back Squats (to low box)
    5 @ 260/280/300/320/300

    3.) AMRAP in 20 – Alt. w/ Partner
    10 DU’s
    8 TTB
    6 Bar Facing Burpees
    4 Power Clean + Push Jerk @ 205#
    – 7 Rounds each

    SESSION 2
    1.) Every 1:30 for 4:30
    5 Power Snatches from Power Position
    – up to 155#, felt EASY just used as warm up

    2.) 7:00 ME Burpees to 6″ Target
    – 92. Fucking 92… This is minus A LOT

  22. Gemini Games in Baltimore tomorrow so modified today.

    BBG:
    135# x 2 sets 155# x 2 sets 175# x 2 sets 195# x 1 set all 5 reps UB each set

    Strength:
    Based off 150kg (missed last jerk)

    Aerobic Capacity:
    30:00 HR < 160 BPM
    50 Cal Assault Bike
    4 Muscle Ups
    20 Alt. DB Snatch 45#

  23. M/25/5’9″/200/Central Region
    IG: @mrernestiempire
    (All weights in pounds)
    1) 120, 130, 140, 150(4/1), 150, 150, 150(3/2) *all rounds UB other than those noted.
    DU’s felt good today, got 30 UB on all rounds except 5th and 7th.

    2) off 280, no misses!

    3) 10min AMRAP=85 reps(2 Rounds + 21 OH squat + 4 muscle up) *subbed bar muscle ups
    2min AMRAP=20 reps Rx’d

  24. BBG
    1) 110/120/130/140/145/150 All UB/ 155 (1-F, 2, 2)
    DU , One trip up but all easily done in minute (most 16 sec)
    2) off 270 no misses
    3) Conditioning
    2 Rds + 21 reps Rx’d
    27 Deadlifts @275lbs

  25. Had to rest all day and do a night session recovery is a pain in the ass from the flu.

    EMOM 14min

    1.) 125
    2.) 130
    3.) 135
    4.) 145
    5.) 155
    6.) 170
    7.) 200×4

    Strength

    1.) 200 x5+3
    2.) 230 x5+3
    3.) 245 x5+2
    4.) 265 x3+1
    5.) 245 x5+3

    Conditioning

    10min Amrap

    78 reps all OHS UB

    2+22

    Very glad I was able to move a little faster throughout this WOD a sign that my breathing is getting back to normal. I know I’m a panzi and flu isn’t a big deal but it is when you work 12 hours and follow outlaw.

    Consitiong 2

    17 reps

    Very pumped DL is my weakness

  27. M/48/155
    AM: Incline Press x3: 40-50-60-64-66g
    EMOM 20: Even: 2 pause back squat 235lbs Odd: 10 pushups and 5 v ups.
    I didn’t see the FS + Jerk part of the workout, or I would have done that this morning.

    PM: Snatch emom: 95-105-115-120-125-130-140 -5 from last week, but technique felt solid. +77%
    OHS.MU AMRAP 3 rounds + 25 = 115 total reps. All OHS UB, MU were UB, 5+4, 3+3+3, 3+1. This was painful. Awesome, but painful.

    Deadlift: 23 at 245lbs. This felt heavy enough for me. 65%

  28. BBG
    135-145-155-175-185-175-185

    Strength
    Based off 290 – made all

    Conditioning
    3+27 / 117 reps

    23 reps – felt like death, 30 was ideal

  30. 1) 75,85,95,105,110,115,120 all du complete, not UB. I did get a UB du pr of 27 in one round though.

    2) 120, 140, 150, 160, 150

    3) 3rds, 14ohs @ women’s scaling, MU progressions

    25dl @ 185

  31. 1) 75,85,95,105,110,115,120 all du complete, not UB. I did get a UB du pr of 27 in one round though.

    2) 120, 140, 150, 160, 150

    3) 3rds, 14ohs @ women’s scaling, MU progressions

    25dl @ 185

  32. 1) Alternating EMOM for 14:00-

    Snatches: (125/135/145/155/165/175/185), 5 Hang Snatches (from power position, all UB felt solid
    30 UB Double-Unders/done

    2) Front Squat (Based on 1RM Clean) + Jerks: 210/245/260/275/260, missed a couple jerks. FS solid.

    Conditioning: Partner Wod for upcoming Comp

    3) 10:00 AMRAP of: Later today

    21 OHS 115/75#
    9/7 Muscle-Ups (men 9/ladies 7)

    Rest 1:00 after 10:00 AMRAP, then…

    2:00 ME Deadlifts 275/185#

    Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

  33. BBG:
    Alternating EMOM 14 min.
    5 hang snatches
    88 / 99 / 110 / 115 / 121 / 126 / 132 ALL UB!
    Double unders scaled to 30 single unders (shinsplint)

    S/S:
    Front squat and Jerks (split jerk)
    5+3 143 / 5+3 165 / 5+2 176 / 3+1 187 / 5+2 176

    COND: DND (Muscle ups skill training)

    Deadlift 2 min ME.
    14 rep RX

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