150216

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The Mayor of Canadia, two years since his last Clean & Jerk PR…

http://instagram.com/p/zFfWhQsL-_/

WOD 150216:

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. Try to add to last week’s numbers.

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

Conditioning

This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.

Rest exactly 1:00 between #1 and #2.

1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

40 6″ Target Burpees
40 Thrusters 95/65#

2) 5:00 AMRAP (all out effort) of:

15 6″ Target Burpees
15 Thrusters 135/95#

47 thoughts on “150216”

  1. 23/m/89kg

    PS: 60, 65, 70, 75, 80kg (5RM P.R)

    SB+OHS: Straight sets at 80kg.
    Pull ups: 5S+15K, 5S+3K, 5S+5K, 5S+5K (arms were really fried from competition yesterday)

    Cond 1: 1 round + 30 thrusters
    Cond 2: 2 rounds

    • BBG:
      55/65/65/70/75
      ME: @ 65 x 7 (too easy)

      1a) 55/65/75/80 (started with lower weight to get comfortable, next time going to start heavier).
      1b)5+3/ 2+5/2+3/2+4

      Conditioning: (scaled 65#)
      129

  2. BBG
    Felt a little sloppy today
    1) 135, 145, 155, 165 (3/x/1/1), 180 (x/1/1/x/full)
    2) 11 @ 150# (+1 rep)

    Strength/skill
    1a) 155, 165, 175, 185
    Didn’t see the strict C2B last week
    1b) 5 + 20 (hand ripped a bit)
    5 + 12
    5 + 8
    5 + 4

    Conditioning later

    • Conditioning
      12 min amrap: 1 round + 60 Rx (140 reps)
      5 min amrap: 2 rounds + 6 Rx (66 reps)

  3. mu program

    BBG
    Power snatch: 31-33,5-36-38,5-41kg
    ME 11 reps @ 35 kg

    Strenght:
    Sb+ohs: 25-30-35-40

    4 x 0:45 me kipping c2b:15-14-13-13

    Amrap 12: 95 reps
    Amrap 5: 47 reps

  4. IG: robstacy4

    AM Session

    5min EMOM

    1.) 150
    2.) 155
    3.) 160
    4.) 170
    5.) 190

    ME set 165x 10 reps

  5. 24 / m / 200
    IG : essig14

    Bbg. 1. 135 / 155 / 175 / 185 / 195 x4

    2. 10 unbroken reps @ 165.

    Strength:
    1a) 215 / 225 / 235 / 250 (failed 5th ohs)

    1b) 5 + 9 (yikes) 3×45 sec after that. 17 / 18 / 14. I suck at pull ups as always

    Conditioning: my gym’s wod

    • EMOM
      165
      175
      185
      195
      200
      No ME set

      SB+ OHS
      190, 200, 210 (no 4th set had to coach class)
      Did 1 set of c2b then stopped cuz finger is f’d up

  8. m/20/178lbs/5’8

    IG: @joshking161

    Connectivity
    +
    butterfly muscle up transition

    EMOM
    145,155,165,135,135
    – bruised pubic bone last week, on last rep @ 165 i nailed it again so took it back down to 135 and focused on efficiency

    UB set -11 reps @ 135

    STRENGTH/SKILL:
    SB+OHS – 155,175,185(F- lost core engagement after 3rd ohs) 185
    CTB- 20,18,15,12

    CONDITIONING:
    1) 1+30burpees
    2) 1+14 thrusters – legs had 0 drive

  9. BBG
    1) 125-135-155-165-175
    2) 4@150
    Strength
    1a) 135-145-165-185x3SB
    1b) 4×10 Strict C2B trying to heal a hand tear.
    Cond
    Later today or make up on Thursday.

  10. EMOM
    145/155/165/175/185(f)1,X,1,1,X)

    9@145

    Strength
    145/155/175/185. Failed first rep at 185 so re-racked took a breath and hit it.

    B) 16/5/6/6 lost all rhythm after first set

  11. trying to do what I can with a knee injury that has flared up. Can’t squat past parallel. Fuck.

    BBG:
    1) 105, 115, 125, 135, 140#
    2) 6 reps at 120#

    Strength/Skill
    1a) just did OHS to a 15 inch box at 125#
    1b) 15, 4, 3, 5

    Conditioning:
    1) 1 + 8 burpees… HR was all over the place. HR monitor seemed off
    2) 2+2 target burpees (thrusters also to 15 inch box. Much harder when you can’t use your legs as much)

  12. Domonic Ernesti
    IG: @mrernestiempire
    (All weights in pounds)
    BBG: 1) 135, 140, 145, 150, 155
    2) 10 reps @ 125

    S/S: 1a) 115, 135, 155, 165
    1b) 5+6, 3/1/1+7, 4/1+5, 3/1/1+7 *I suck at pull ups, I knew I wouldn’t get 15 kipping after the strict so all 4 sets of kipping were :45 ME.

    Cond: 12min = 80 reps (1 Round) *May have been going too slow.
    5min = 51 reps (1 Round + 6 Thrusters) *Thrusters were down to singles at the end.

    For my first day back to following the full programming (while using lighter weights in BBG and S/S) I’m happy with the outcome. I’ll be sore as hell tomorrow!

  13. BBG:
    1) Up to 145
    2) 115×8

    Strength/Skill:
    1a) 135
    1b)7/6/7/7 –actually had some rhythm on some

    Conditioning:
    1) 1rd +19
    2)1rd + 20

  14. BBG
    1) 116-132-143-154-169#(4)

    2) 143# x 8 reps

    Strength/Skill
    1a) 95-140-160-175#
    1b) 17-15-15-11

    Conditioning
    1) 114 reps
    2) 54 reps

  15. been recovering from an injury to my thoracic spine. doing 14.4 on feb 3rd really messed me up but its my own fault for not taking better care of my back and shoulder mobility. last couple weeks have been focused on just recovering and seeing the chiropractor on a regular basis. didnt go full speed on strength today but doing conditioning as rx’d was a victory. i’ll be ready for the open. maybe just in time, but i’ll be ready.
    snatches 115-135
    me snatches- skipped
    c2b pullups 3×10 kipping with absolute straight legs
    sb+ohs 135-155
    con 1+50/1+19 rx’d

  16. BBG: 1) 165 – fatigued
    2) 135×9- fatigued
    Strength: 1a) 175 – really fatigued
    1b) 5+8,5+4,3+4,4+3 – really fatigued
    Conditioning – DND

  17. PM Session

    Conditioning

    12min Amrap

    1 + 15 burpees

    5min

    2+3 burpees

    Thrusters UB part 2

    Air Dyne and Chest 2 bar

    10 min Amrap

    10 cal
    10 chest 2 bar

    plan to do snatch balance and OHS thursday

  18. BBG
    1) 130/140/150/160/170 (3/1/1) 170 x 3 ties a PR triple, ill take that right now
    2) 145 x 7 UB
    S/S
    1A) 145/155/165/170- up 5lbs across the board from last week
    1B) 5 + 6/4/3/2… sucks to suck

    Conditioning
    1) 1Rd + 40 Reps
    2) 1Rd + 29 Reps

  19. BBG
    105, 115, 125, 135, 145
    125×8 was going for 10 but form started to slip.

    Strength / Skill
    95, 115, 125, 140
    5+10, 5+5, 5+5, 3+8

    Conditioning
    1. 89 reps (scaled to 85lbs)
    2. 51 reps (scaled to 115lbs)

    M.E. L-sit :25, :30, :25, :20

    My lack of mobility & lockout overhead make that snatch balance + ohs complex tough but excuses aside you guys are moving some impressive weight on that!!

  20. Snatches
    135
    155
    165
    175
    185 (4/1) (+10 from last week)

    ME at 157.2 – 9 reps

    Strength/Skill
    165
    180
    190
    205 (+5 from last week)
    C2B worked on butterfly, no strict

    Conditioning
    1) 1rd + 50
    2) 1rd + 26

  21. M/48/155
    Power snatch emom: 110-120-130-140-140-150. UB until last round, then 1’s
    ME: 11 @ 120
    Snatch balance + OHS: 140-140-150-150
    C2b: 5+25; 5+20, 5+20, 5+15

    Conditioning later.

    • PM Session:
      Did the Jerk/Clean pull set from Saturday:
      Jerks x3 : 165-185-195-200-205
      Halting clean pulls x3: 185-215-225-225-225

      Thruster/Burpee festival:
      12 min conversational: 1+60
      5 min afap: 1+18

      Connectivity:
      box shoulder stretch, pvc raises, 12 pullovers (all in 1 set), 30s inverted hollow (not fun)

  22. Peter Foster
    31/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 135/145/155/165/170#(4)
    2) 10@145 (-1 rep @ +10#)

    STRENGTH/SKILL:
    1a) 145/165/175/190# (+15#)
    1b) 5+25/5+20/5+15/5+15…5 strict did some damage!

    COND:
    1) 115 reps
    2) 50 reps

  24. IG: cstrohs

    BBG:

    1) 155 – 165 – 175 – 185(4) – 185(f)
    2) 11 @ 150… HR never came down after this, which wrecked the rest of the workout.

    Strength/Skill: (only did 3 rounds)

    1a) 155 – 175 – 185(3+4)
    1b) 12 – 9 – 6 (zero rhythm)

    Conditioning:

    1) 1 + 32
    2) DND — just did 10 UB thrusters at 135 and called it.

  25. BBG
    155
    165
    175
    185-3.1.1
    185-3.1.1
    Me @155-9
    Complex
    165/190/205/215
    Chest 2 bar
    15/12- hand ripped.
    Cond- 1+19 burpees sets of 5 thrusters
    1rd+10 thrusters again sets of 5

  26. bbg
    1) 85,95,105,115,130(3)
    2) 110-7

    S/s
    1a) 105,115,115,125
    1b) 8,12,8,9

    Conditioning
    1) 1 round
    2) 1 round, 1 thruster

  27. BBG
    135-165-185-165-165
    135×10

    Strength
    185-205-205-185
    5+10/5+12/5+10/5+15

    Conditioning
    1+40
    2+5

  28. M/29/160/ California Region
    BBG
    1. 145 (4@155)
    2. 135-11 reps

    Strength
    1a. DND
    1b. 17-11-2-1(biceps smoked!)

    Conditioning
    12:00 min AMRAP- 1 round HR. Averaged 152
    5 min AMRAP- 1 round plus 5 thrusters.

  29. Sn balance ohs 95 155 165 176
    C2b had to do all strict so did bw 10 and 14 strict c2b
    cond126. Cond 2 52. Then did 2×10 ub 135 thrusters as bonus wirk
    #outlawwayafghanistan. Duty called, did most of workout in pants and merill hiking boots so most numbers stayed the same…but the fact that i did them in a veryshitty afghan gym makes me think that i would have done much berter under normal circumstances
    snatched 115 135 145 155 165×4

  30. North Central
    BBG
    1. 185
    2. 165-8 reps

    Strength
    1a. Up to 205
    1b. 5+10, 5+10, 5+10, 5 Strict (last set of SB+OHS tweake my neck)
    Conditioning
    12:00 min AMRAP- 123
    5 min AMRAP- 2 rounds and 4 burpees. 135 Thrusters smoked me

  31. I had a strange day. I did connectivity drills. Was going to do the rest of the program later but that just didn’t happen.
    I did a 15 min Airdyne : 4 min steady pace then 30sec hard 1 min steady pace, total of 166 cal.
    Think body just needed something different. Will do this program today so I will be a day behind this week.

    • Ok so as said a day behind.
      Did the connectivity drills.
      1. EMOM 5 min: 5 p. Snatches: 42.5-47.5-52.5-55-57.5kg( grip slipped on last set so was 3+2)
      2. Me t and go p.snatches: on 47.5kg: 10 reps
      1a. Snatch balance and OHS: 40-50-55-60kg
      1b. C2b strict and kipping: 5+7-5+10-3,2+9-5+10 (sets 2 to 4 where 45sec for the kipping pull ups)
      Cond: did this after last coaching session: used last weeks weights, just did:
      20 thrusters 20kg
      2min rest
      20 thrusters 34kg
      1min rest
      20 thrusters 47kg
      1:30 rest
      4 min EMOM: 5 thrusters 47kg
      Ye I know not the same but didn’t seem to have enough time again so thought ok at least work on the thrusters.

  32. 1) 5 min emom: 150×5 155×5 160×3+2 165×2+2+1 170 singles
    1XME- 140×12

    2a) 200×3+5 for all
    2b) 5+10 for all

    3) cond. 12 min amrap: 1 rd + 40
    5 min amrap: 1 rd + 10 thrusters
    goal was 2 rds so pretty disappointed

  33. 1) 83#-93-98 (last 2 full)-103x (2/5)-103 (5 full singles)
    2) 11 @ 83#

    Strength:
    1a) up to 113#, missed last SB at 118#
    1b) :45 broken -9-9-7-7

    Conditioning:
    W/ HR Monitor
    1) 1+21
    2) 1+18

  34. Slowly feeling better and closer to my normal conditioning levels

    BBG
    1) EMOM for 5:00- 5 Power Snatches. 145/155/165/175/185
    2) 155×8

    Strength/Skill: Only 3 sets –
    1a) 135/145/155
    1b) 5+15/5+10/5+10

    Conditioning: Rest exactly 1:00 between #1 and #2.

    1) 12:00 AMRAP. 1 rd + 30 thrusters
    40 6″ Target Burpees
    40 Thrusters 95/65#

    2) 5:00 AMRAP (all out effort) of: 1rd + 10 thruster

    15 6″ Target Burpees
    15 Thrusters 135/95#

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