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#
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
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)
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
IG: robstacy4
AM Session
5min EMOM
1.) 150
2.) 155
3.) 160
4.) 170
5.) 190
ME set 165x 10 reps
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
+1 on pull ups! Huge weakness of mine.
Co-sign.
Conditioning:
12 min – 1 rnd + 5 thrusters
5 min – 2 rounds + 3 burpees
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
On shift today so only Conditioning:
1.) 1+ 17 (152 avg)
2.) 1+16
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
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.
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
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)
Right before the open?! :-/
I know right! :/
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!
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
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
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
Hope you get back to 100% with no problem! Great work on today’s stuff!
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
IG: rrooney41
BBG 1) should read 160
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
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
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!!
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
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)
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
BBG
1) 115, 125, 135, 145, 155 Failed to TnG
2) 125 x 8
Strength and Cond later
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.
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
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
Female weights for conditioning.
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
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.
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
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
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.
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
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
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#