“Baby Lu” – 16 years-old, 70kg BW, his country needs him.
http://instagram.com/p/yB1FnssLx-/
WOD 150121:
Session 1:
BBG
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
5:00 AMRAP of:
Clean & Jerks (anyhow) 185/120#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.
Session 2:
BBG
Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
5:00 AMRAP of:
Snatches (anyhow) 155/105#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.
M/26/66″/163#
Session 1:
BBG: 65,75,85,95,105#
Conditioning: 1 rep per minute. I really need to learn to get around the bar and get under it. I power clean everything.
Doing this competition here in Camp Arifjan, Kuwait on Saturday. Wanted to get some pointers and good tips for everything from warming up to pacing and such. My biggest struggle is going to be with WOD 1’s C&J’s. That’s really heavy for me right now.
** 2 WOD competition, with a break between the two workouts**
WOD 1 time cap: 8 mins
WOD 2 time cap: 25 mins
WOD 1:
5 C&J 185 pounds
100 ft farmer’s carry, pair of 53# KB
4 C&J
100 ft farmer’s carry
3 C&J
100 ft farmer’s carry
2 C&J
100 ft farmer’s carry
1 C&J
100 ft farmer’s carry
WOD 2:
500 meter row
Then…
2 rounds-
20 pull ups
20 snatches, 75 pounds
20 double unders
20 American kettle bell swings 62 pounds
20 box jumps 30 inches
then…
500 meter row
Wod 2: pace 1st 500m so you’re fresh into the actual wod. Pick sustainable sets. 5s, 10s, ub, whatever you can hold. Don’t risk red line early in the name of holding onto a set too long. Burn out last 500m all out.
Good luck in your comp!
I agree with the strategy of not going to hard on the 1st 500m row. The pull ups, snatchs, DU, and KB should all be done in 1 or 2 sets by most. Its probably the box jumps that are going to be the big separator. If you can keep moving through all 20 box jumps that would help. Ask if you are permitted to step up or step down, as that might be faster as you fatigue.
We’re usually allowed to step down but have to jump up as part of the RX division. Thanks for the advice. I’m excited to move up in this comp. I tied for 5th place last competition.
Session 1 (5:30am)
BBG
115-135-150-165
Cond
18 reps
Session 2 (7:15am)
BBG
155-175-205-215
Cond
23 reps
Session 1
BBG
115, 135, 155, 180 (+15# total load)
-All t&g, no misses
Conditioning
19 reps Rx
-tripped up on DUs twice, that hardly ever happens to me. Was wearing new shoes, so maybe that was the culprit.
Session 2 later
Session 2
BBG
155
175
195 (4/1)
205 (3/2) split jerks
(+40# total load from last week)
Conditioning 2
31 reps Rx
– my clean and jerks are weak sauce compared to my snatches apparently
Knee was feeling good today!
Session 1
1.) 115×2 sets/135×2 sets. Full Snatches
2.) 25 Reps
-5 singles per minute. Had to restart DU’s last minute
Session 2
1.) Every 2:00 for 8:00
1 Clean (full) + 5 Jerks
-stayed light cuz of knee
-155×2 sets/185×2 sets
2.) short on time, did
For time:
75 UB DU’s
10 Power Snatches, 155#
-2:34
AM session
1:30 EMOM
1.) 125
2.) 145
3.) 165
4.) 195
All TnG
Conditioning #1
20 reps messed up DU in 3rd min on 12th DU.
24 / m / 195
IG : essig14
Session 1:
Bbg: starting snatches @ 50%: 135, 165, 185 all t&g. Went 225 final set & hit 2 then 1s.
Conditioning: 25 reps. Just don’t feel fresh yet from the weekend.
Connectivity now & session 2 later.
Session 1;
EMOM
145
170
190
210 (3+1+1)
Conditioning: 26 – tripped up on rope beginning the 3rd minute
With a broken back
Session 2:
EMOM
160
220 (thought this was 200#)
245 (3+2)
265 singles
Conditioning 2: 33 reps
barbell stuff feels good, jumping not yet. was able to take a couple laps around the track and do some light dynamic warmup
snatches 115-155
con-rowed 1k, 800,600,400,200 with 1minute rest in between. twt=11:20
couldve gone faster. first time i’ve tried this set of intervals. doing it alone was rough
Session 1
BBG) 115, 135, 155, 175 (3/2)
Con
16 reps. Messed up twice.
Session 2
BBG) 140, 155, 170, 185 (3,1,1)
Con
20 reps
31/M/175#/5’9″/East Region
IG: goalie858
Session 1
BBG: 140/150/165/175#(3/5)
COND: 23 reps (tripped up on dubs once)
*rested ~20mins
Session 2
BBG:165/175/185/195#
COND: 23 reps… surprised I got this many doing both sessions together like this!
Does anyone else feel like their top end strength has decreased a little bit? I know the programming is more geared toward our motors and cycling right now, but just curious what other people are experiencing? I will add that my motor and ability to “just keep moving” in conditioning pieces has sky rocketed.
Thoughts?
Ya, overall I don’t feel as strong but my conditioning has improved but I’m having a tough time recovering from the volume even with eating more than usual. I’ve only been following for 3 months and made some great progress on oly lifts on that last strength cycle so I’m looking foward to get back to that after the open.
Session 1
125
150
165
185 failed the first came back got 4UB failed 5th.
Cond- 25 RX UB doubles and singles on the BB.
Did connectivity drills. Still struggling with those shoulder and hip taps.
Session 1:
Every 1:30 for 6min: snatches: 35-45-50-55kg(2.5 up from last week)
Cond: 5 min AMRAP of clean and jerk with the double Unders. Used 82.5kg, got all DU’s unbroken. Total: 6 reps
Session 2:
Every 2min for 8min: clean and jerk: 45-55-60-65kg (10 kg up from last week)
Cond: 5min AMRAP of snatches with DU’s . I used 60kg, got stuck once on DU’s. Total: 9 reps
Me too, those shoulder and hip taps are tough!
Session 1:
BBG: 85, 115, 135, 145# all touch and go except the very last rep at 145#. Almost had it
Conditioning: 36 reps
Session 2:
BBG: 115, 130, 140, 150# all touch and go
Conditioning: 30 reps. Tripped up the DU twice and missed one snatch
Holy HELL….I feel humbled by your awesomeness!
Why, thank you! I can’t run for shit but the heavy barbell is my friend
Agreed! That’s impressive!
+1.
WOW!
Shout out to my boy JH pushing through with a broken back this morning!
Session 1:
BBG
120 UB
155 UB
175 UB
190.5 (3,1,1)
Conditioning:
27 reps Rx
Session 2
BBG:
140.5 UB
180.5 UB
200.5 (3,1,1)
225 (5×1)
Conditioning:
30/31 Rx reps (lost count starting round 4)
Tripped up on DU twice during round 2
PM Session
1:30 EMOM
1.) 155
2.) 175
3.) 205
4.) 235
All TnG except last set broke into 3 and 2
CONDITIONING #2
22 reps
TnG reps messed up round 4 on DU
Feeling a little warm down like everyone but using it to work on my mental conditioning. I have lots of trouble with that part.
Tng snatch
135
185
225
Went for 250 not tng drops x2 nothing close to a 3rd.
Conditioning 1
30 reps messed every single set of du up except 1st. New rope hate it
Tng clean and jerk
185
225
275
Went for 305 same hit 2 lost 3rd jerk standing up with it. Took the whole 2 min but hit 2 more at the end of it just to finish them
Conditioning 2
25 du little better but nothing in tank just went for 5 each min.
BBG
Snatch: 25-30-35-37,5 kg UB
7 reps @ 42,5 kg (3-4 failures…)
(No break between sessions)
C&J: 35-40-45-50-55 kg UB
12 reps (full clean, forgot that I could choose myself..)
*All in one session.
Connectivity done.
BBG:
95/105/115/135
Conditioning:
12
BBG:
135/145/155/165
Conditioning:
8
Bbg: 165×4
Conditioning: 28 reps
BBG
135-165-185-195(2-1-1[f]-1)
Conditioning
25 reps – was bein a sissy about these
sesh #!
Session 1
BBG
99-130-143-163#
Conditioning
17 reps
Session 2
BBG
125-154-176-198#
Conditioning
19 reps
Had about 2.5 hours between sessions
Session 2
160 UB
185 4+1
205 3+1+1
225 2+1+1+1
Cond- 26 RX 2nd round tripped twice on dubs.
5 Snatches 95, 135, 155 (3,1,1) 170 (1,1,1,1,1)
5:00 AMRAP of: Clean & Jerks (anyhow) 185/120# 18 reps
5 Clean & Jerks 135, 185, 205 (3, 1,1) 205 (1,1,1,1 missed a rep)
5:00 AMRAP of:Snatches (anyhow) 155/105# 19 reps. Was doing well until the last minute where I failed at DU so many times I only got one rep
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.
Session 1…
BBG:
125 – 155 – 185 – 205(1)
Conditioning:
23 reps
Session 1)
BBG
115 UB 130 (3,1,1) 140(2,1,1,1), 155(singles)
Conditioning
16 reps
90 min break
Session 2)
BBG
165,175,185,195-all singles saving a solid rip I have
Conditioning
21 reps
M/48/155lbs
Connectivity: box shoulder stretch, 60s hand and feet hollow hold, 20s chin and toes HS + 20 shrugs + 20 shoulder taps + 20 hip taps. Done.
5 Snatches every 90s x4: 95-115-135-155, +5 155lbs is BW for me and 86% of my 1rm.
5 min DU/clean and jerk amrap: 10. This is 84% so pretty heavy for me.
Will do session 2 tomorrow.
Session 2 on Thursday
Connectivity: 3 rounds: 10 ghd, 20s L hold, 5 press HS
5 rounds: 1 min air dyne, 10 squats, 10 arch to hollow swings + hanging L, pushups on rings
5 clean and jerks every 2 minutes x 4: 115-135-155-180. +15 from last week
DU/snatch amrap: 17 at 155. No misses. Felt solid and consistent, even when tired towards the end. This is 86% for me. For now.
Unfortunately had to do both sessions in one today.
Session 1)
BBG: 35kg-47,5kg-52,5kg-57,5kg. Ubroken except 57,5kg (3+2).
+2,5kg from last week.
Conditioning: 27 reps RX.
Session 2)
BBG: 50kg-55kg-62,5kg-70kg.
Only did the jerks in the first round today. Unbroken except 70kg (3+2).
Conditioning: 22 reps RX.
No power left, dropped most of the snatches to full squat.
Would have been nice to get the rest between sessions.
Only time for one session.
BBG
1 snatch at 155 EMOM x10
My tng full snatch would be less than Mondays power so I did this to allow some higher weight.
Conditioning
18 reps (scaled to 155)
DU’s unbroken
Airdyne 90sec rest 3mins X3
58cal, 50cal, 42cal
I didnt get this in yesterday so I made it up today.
Power
1×1 deadlift @90%
290
Bbg (added to power protocol)
Snatches
75,95,105,120
Conditioning
C&Js @120
17
Forgot my jump rope and the gym didn’t have any that were decent so I subbed tuck jumps.
Session 1
BBG
135-165-185-205
Cond:
32 reps for Clean n Jerk
1) BBG up to 135
Conditioning – 2,2,1,1,2
2) BBG up to 180×2
Conditioning – 2,2,1,2,3
Did this on Thursday
Combined into one session. Did the snatches together then the C&J’s
Every 1:30 for 6:00 5 Full Snatches 175, 185, 195, 200×2
5min Amrap Snatches at 155 EMOM perform 15UB DU (including the 00:00)
-33
Every 2:00 for 8:00 5 Squat Clean and Jerks 185, 205, 225, 235 all broken push jerks 5min 5min Amrap C&J anyway at 185 EMOM perform 15UB DU (including the 00:00)
-30
Connectivity work shoulder taps etc… Also hit 205, 210, 215 after the snatch work without failing, felt good today.