Oh, ok… Baby girl only hit 82kg, and the American Record is 78kg. I mean, I don’t know – I guess that’s pretty good.
http://instagram.com/p/yhrG-2pbz9/
Riki texted me that she’d hit 79kg, and missed the Jerk at 82kg Saturday morning. I asked if she had video, and she said no. I expressed my displeasure with her answer…
So she went back to the gym a few hours later, and hit 82kg (for a PR at 48kg) – except this time on video. Well played, Ricklynn.
Editorial note: If you’re gonna play the lottery, you should probs get an 82 in there.
WOD 150202:
BBG
Rest 2:00 exactly between #1 and #2.
1) EMOM for 5:00-
5 Power Snatches*
*Begin at 60% 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 EMOM.
2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
Strength/Skill
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heaviest possible, rest EXACTLY 60 seconds
1b) 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds
Conditioning
Rest exactly 1:00 between #1 and #2.
1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
50 6″ Target Burpees
50 Thrusters 65/45#
2) 5:00 AMRAP (all out effort) of:
20 6″ Target Burpees
20 Thrusters 95/65#
On the snatch balance and OHS. Says 1 set is 3 snatch balance and 5 OHS or is it one rep?
I’m going with 1 set of 3 snatch balance + 5 ohs like it says.
Yeah, and I don’t think that Rudy would program 96 heavy OHS less than 4 weeks before the start of the Open…
I looked back to see how it was wrote up in previous workouts and I agree with Eric. 3-sb + 5-ohs is one set not one rep.
Thanks!
BBG
1) 125, 135, 155, 165, 185 (2/4)
-was letting the weight pull me forward on the last set
-all t&g until the misses at 185
-shitty sleep last night, should’ve had 185
2) 10 @ 150#
Strength/skill
1a ) 155, 165, 170, 175
1b) 25, 25, 23, 15 (88)
-this was a lot less excruciating than the TTB combo
Conditioning later
Conditioning
2 rounds + 2
1 round + 33
AM Session
1.) 150
2.) 160
3.) 165
4.) 175
5.) 190
1xME @155lbs x7 had a lot more in the tank but my forarms gave out
BBG: 1) 165
2) 135×10
Strength/Skill: 1a) 185
1b) 12,8,8,8
Conditioning: 1) 1rnd+27 burpee
2) 1rnd + 4 thruster
BBG:
1) 105, 120, 130, 140, 145#
2) 10 reps at 115#
Str/Skill:
1a) 165#
1b) 25, 10, 15, 16
Conditioning:
1) 1 + 10 burpees
2) 2 + 6 burpees
Snatches
115/135/155/165/175
ME @ 140 = 12 reps
Strength/Skill
155/12 C2B
165/14
175/13
190/12
Conditioning
15min amrap – 1rd + 73
5min amrap – 1 + 23
Average HR was 143bpm, hit 180bpm during the all out portion.
BBG
Snatch: 31-33,5-35 (failed the fifth)- 30-30 kg
ME 15 reps 28 kg
Snatch felt so hard today, had no power.
Strength:
All four set done at 35 kg
C2B: 9-9-8-8
Conditioning:
1 + 35
1 + 21
IG: @mrernestiempire
(All weights in pounds)
BBG: 1) 140, 145, 150, 155, 160 *All UB, T&G, no misses.
2) 130 – 10 reps *Probably could have got a couple more but forearms weren’t having it.
S/S: 1a) 135, 155, 185, 205 *I couldn’t hit 205 during previous cycle so I’m really pumped about this!
2a) 8, 8, 6, 7 *Getting better but still hated by C2B.
Cond: 1) 15min- 1 Round + 20 reps (120 reps)
2) 5min- 1 Round + 20 + 1 reps (61 reps)
snatches 135-175
me 10/140
sb+ohs 140-175
c2b 16/11/13/10
con 1- 1+51
con 2- 1+25
BBG:
1.)95/115/125/135/145
2.)115×7
Strength/Skill:
1a) 115/125/125/135
1b)10/7/8/1
Conditioning:
1.)1rd + 12 reps
2.)2rds even
Bbg 135, 145, 155, 165, 175(3/2)
10@140
S/S
135, 145, 155, 165
B)17, 13, 14, 13
Con
1) 1+33
2) 1+21
BBG
1) 116-132-143-154-165#(4)
2) 132# x 10 reps
Strength/Skill
1a) 95-135-135-155#
1b) 20-15-15-15
Conditioning
1) 156 reps
2) 63 reps
1) 2 rds
2) 1rnd + 20 burpees + 12 thrusters
IG: robstacy4
PM Session
Strenth
3 snatch balance + 5 OHS
ME C2B pull ups
1.) 155/15
2.) 175/12
3.) 205/15
4.) 245/15
Upset I started to light in this
Conditioning
1.) kept HR at an average 151i never keep up with rounds in this stuff
2.) 65 reps
Shit man, I’d be happy to make it up to your starting weight on that complex!
BBG
1) 120,130,140,150 All UB, 160 (2,1,1,1)
2) 130 x 10
S/S
1A) 135/145/155/160
1B) 11/8/9/7
Conditioning
1) 1 Rd + 72 Reps (172 Reps)
2) 1 Rd + 28 Reps (68 Reps)
BBG
1) 105, 115, 125, 135, 145(3)
2) 115×7
Strength Skill
1a) 105, 115, 125, 135f, 135
1b) 12, 15, 12, 12
Conditioning
1) 1rd + 25 burpee
2) 1rd + 20 burpee
Felt horrible today. Body was stiff and nothing felt good so I’m just glad to get through everything.
BBG)
1) Snatch EMOM:
115, 125, 135, 145 (2/2/1), 135
2) 10 UB at 115#
Strength)
Later
Cond)
Later
Strength)
1A) snatch balances: 135, 145, 155, 155
Tweaked my back on cleans earlier so I kept these easy and decided not to do C2B this week. Gonna try to just squat and row this week to maintain. Don’t want to really aggravate anything 3 weeks before the open. Prep’ed all year so I feel prepared, if I have to take a week off now to be healthy, I still feel ok about that.
Power snatch
135
165
185
205
225(shit the bed here) 1p 1x 1full
165×20 went 7,5,2,3,3 not sure if I did this write. Was it 1 set in the 2 min or as many as possible for trying to multiples?
sb+oh and c2b
135 20
185. 20
235. 25
265. 16
Conditioning
160 reps pacing was all over.
80 reps started if I hard for sure. Almost could recover to finish.
So on the ME set, it’s 1 set for as many reps as possible without putting the bar down. It could theoretically could take you 2 full minutes if you never put the bar down and keep it touch and go, but more than likely you’ll only last 30-40 seconds.
EMOM (thought this was 7 mins and hot-dogged the weights and didn’t get as high as I wanted)
160
170
180
185
185 all unbroken
ME set: 15 @150#
Strength:
Didn’t do c2b’s cuz I did a bunch on Saturday and still sore
SB+OHS:
170
200
210
215
Conditioning:
Only did the 5 min amrap cuz I feel like shit – 2 rounds flat
BBG
150
160
165
170
175 all unbroken
140×12
A.) 155.175.190.205
B.) chest to bars did 15 each time working on butterfly not unbroken.
1) EMOM for 5:00- PS 115, 130, 140, 150, 160 All UB
2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
130×10 reps
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – 145, 165, 175×4 OHS, 170
1b) 4XME UB C2B Pull-ups – r26, 24, 23, 19
Conditioning
1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
190 Reps
2) 5:00 AMRAP (all out effort) of:
62 reps. Thrusters felt like they weighed 200 pounds at that point.
Also did Connectivity….looked retarded doing the pull up pullovers; wildly kicked and used a pole half the time to make the transition around the bar and almost squeezed my genitalia rotating around.
Also did a bit of westside style squat for max of 275lbs with 140lbs of chains.
squeezed genitalia too, great warm-up
BBG
1) 125-135-145-155-165
2) 10@135
Strength/Skill
1a) 135-155-165f-165
1b) 20-20-20-20
Cond
1) 165 reps
2) 82 reps
EMOM
145, 155, 165, 185, 195(2)
ME 145 * 12
Snatch Balance
205, 225, 245, 265
C2B
5, 8, 10, 10
Conditioning
2+6 Maintained comfortable breathing pace
2 Rds all out, UB Thrusters
First day doing The Outlaw Way.
BBG:
1) 117, 135, 145, 155 (2), 135 (5).
2) 115 x 13 reps
Strength/Skill:
1a) 95, 105, 115, 125.
1b) 3, 4, 3, 3.
Conditioning:
1) 90 reps
2) 29 reps
Felt weak as hell today…
BBG:
1) 155 – 175 – 185(1) – 165 – 165(3)
2) 10 @ 140#
Strength/Skill:
1a) 155 – 175 – 185(3/3) – 185(f)
1b) 14-10 (Class was on the rig)
Conditioning:
1) 1+55
2) 1+22
Conditi
1) EMOM for 5:00-5 Power Snatches*, 145/155/165/175/185 (4 ub + 1), fell off emom pace a little on last one
2) 1XME UB T&G Power Snatches @ 145: 9, no legs today
Strength/Skill:
1a) 4X3 Snatch Balances + 5 OHS: 145/155/165/185
1b) 4XME UB C2B Pull-ups –18s across
Conditioning: Different – Fat Elizabeth (made up) bc I wanted to. 5:50
then
2) 5:00 AMRAP (all out effort) of: 3.5 rounds
10 C2B
10 6″ Target Burpees
10 Thrusters 95/65#
1)150,155,160,165,170
2)10@135
1a)135,155,175,215
1b)18,17,13,14
Cond- Invictus Comp wod- 8:22
500m row
20 OHL (135)
40 C2B
20 OHL (135)
80 DU
BBG:
145 UB
155 UB
165 UB
175 UB
180.5 (4,1)
Strength:
185; 25
205; 20
215; 21
225 (3 SB, 3 OHS failed 4th re racked hit last 2 OHS); 21
Conditioning:
1) 1 round + 50 burpee + 25 thruster
Wearing HR monitor
2) 1 round + 20 burpee + 15 thruster
Forgot 13 reps @ 145 for ME
M/48/155
Connectivity: box shoulder stretch, 6x20s 30degree HS; 12 pullovers (4-4-8)
Power snatch: 105-110-115-120-130. Kept this pretty light as I have tended to do full snatches as the weight gets heavier.
ME @105: 12 reps
SB+OHS complex: 135-145-145-150
C2B: 33-25-23-20. Better than expected.
15 min amrap: 1 round + 50 burpees. Thrusters felt horrible. 5×10
5 min amrap: 1 round + 23. Thrusters felt even worse. 7-6-4-3 was all I could manage. Glad there was only 10seconds left when I finished the burpees.
BBG
1) 85, 95, 105, 115, 125(2) (Felt weak on these today)
2) 95 – 12
S/S
1a) 105, 105, 115, 125 (1sb, dropped the second, finished at 115)
1b) 10, 10, 10, 9 Grip was limiter
Conditioning
1) 1 round, 11 burpees @45# my HR monitor kind of sucks
2) 1 round, 3 thrusters @45# missed the weight increase.
Did connectivity drills. Had to modify the pull up pull over. Our ceiling is to low so did pull up levers and then put a bar on the squat rack and did a sort of jump pull over.
BBG: EMOM 5 min p.snatches: 42.5-45-47.5-50-52.5kg
2. Tand g me unbroken: on 42.5kg got 12 reps.
1a. Complex: 40-45-47.5-50kg
1b. C2b pull ups: 7-7-7-7
Conditioning:
15min AMRAP : 1 round +7 burpees
5min AMRAP : 1 round + 6 burpees
BBG.
135-155-175-185- 135
Strength
135-185-205(F 4th ohs)-205 got it – going for 225 or more next week on this
10-15-10-15
Conditioning
15min
1+10 @ 9,000ft Altitude (Elevation Mask)
5min
2 (without mask)
31/M/175#/5’9″/East Region
IG: goalie858
*Went lighter on most of this stuff due to a tweaked shoulder/lat and a -10 degree garage. another 18in of snow kept me from my nice warm gym at work!
BBG:
1) 130/140/150/155/160#
2) 10 @ 130#
STRENGTH/SKILL:
1a) 135/145/155/165#
1b) capped all of these at 18 because my form usually starts to break down around here… plus my pull-up bar felt like I was holding a icicle!
COND:
1) 1rd + 65
2) 1 rd + 21…. yep still hate thrusters!
BBG
1.) up to 165#
2.) 11 reps at 135#
Strength/Skill – only time for 3 sets
1a.) up to 185#
1b.) 25/16/14
Cond
1.) 1 + 18, Avg HR – 152
2.) 2 + 3
BBG
130
105×11
Strength
135
13,10,10,11
Cond
1) 1+12 burp HR at 155. really hard to keep it down on thrusters
2) 1 +20 burp
1) EMOM for 5:00-
5 Power Snatches* 135, 155, 165, 175, 185 all UB
2) 145- for 10
Strength/Skill
1a) 4X3 Snatch Balances + 5 OHS 135, 155, 175, 185
1b) 4XME UB C2B Pull-ups 25, 15, 15, 15
13.2 – 305
Did our gym’s wod which was 13.2 (10 min amrap 5 S2OH 115, 10 DL 115, 15 BJ)
Got 285 in 2013 which was super sloppy on the S2OH-push presses and Box Jumps (tripped a number of times). Retested this wod in prep for the 2014 and scored the same, very discouraging. Second retest and somewhat happy with this performance. Treated it as an OTM until the last round, which was a different approach.
4x:20 box shoulder stretch
3x:40 30 degree handstand hold