Boomsauce has a had a pretty big week. Before yesterday’s PR Snatch, he had a near miss at a PR Clean & Jerk as well. When he sent me the video of his 345#/157kg attempt, I noticed a pretty glaring issue right away. Here’s the analysis I sent him back.
Now everyone thank Daniel for letting me use it.
WOD 150218:
Session 1:
BBG
Every 1:30 for 6:00 (5 total sets)-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Conditioning
Absolutely AFAP for both pieces.
5 rounds for time of:
10 Power Snatches 95/65#
10 TTB
*Rest 2:00
3 rounds for time of:
15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups
Session 2:
BBG
Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set
Conditioning
At a conversational pace (or HR @ 150BPM)-
30:00 AMRAP of:
20 Ring Dips
30 Wall Balls 20/14#
40 Cal Row
No ME sets for this one coach?
BBG
Snatch: 36-38,5-41-43,5-46 kg (+2,5 kg from last week)
ME (80%) 8 reps @ 37,5 (+3 last week)
No reply on the me set yet so I just did it anyway. It’s also a really great way to finish off the snatch.
Conditioning:
Power snatch + T2B: 10:19
(Snatch: 10-5-5-5-5-5-5-5-5, T2B: 10-10-10-10-7-3)
Total time: 24:23
(C&J: 8-7-5-5-5-5-5-5, C2B: 6-5-4-5-5-5-5-5-5)
evening session
BBG
C&J: 50-52,5-55,57,5-61 UB
Did some otm with the class afterwards (and some more snatches – my hands are happy for the rest day coming up)
Session 1
BBG
145, 155, 165 (1/x/2), 175, 190 (1/x behind)- 175 (2)
Conditioning
4:58
Rest 2 min
6:55
-all TTB & C2B UB
Session 2
BBG
195, 200, 205, 215, 220
-all t&g UB
Conditioning
6 rounds + 20 Rx
-all ring dips strict UB (if only these were in the open)
-WB sets of 15
Oh, and thanks boomsauce.
Bbg: emom: 185 / 195 / 205 / 215 / 225 failed. Yikes.
Conditioning:
Part 1: 7:27
Rest 2
Part 2: around 10.. totally fell to shit grip wise. Couldn’t hold on to more than 2-3 c2b at a time.. anyone have tips to build grip strength? It’s a huge problem for me.
Yes! Try the hanging challenge for a month. 7 min accumulated hanging in the bar, rings, whatever. Start up with active/passive hang. Check out Ido Portal for extended versions.
As a side effect you will probably experience a
better jerk rack position due to increased mobility.
in corporate KB farmers carries into the aerobic capacity pieces.
So today do:
15 Strict Ring Dips
300′ Farmers Carry 32kg each hand
20 Wall Balls
30 Calorie Row
Today I’m turning the ring dips into strict just to work more strength and keep HR low
Awesome, thanks guys!! I gotta focus on it right away.
+1
IG: robstacy4
AM Session
EMOM
1.) 175
2.) 185
3.) 205
4.) 215
5.) 225
Conditioning #1
9:15 UB
*maybe I didn’t go hard enough. My heart rate was at 168-170 the entire time though
Conditioning #2
10:42
Grip was destroyed from the first and absolutely blasted. Majority of TnG reps. Again heart rate was around 168-172. No more coffee in the am last resort.
M/20/178lbs/5’8
Snatch
165/175/185/195/195
Did my gyms class
Build to heavy clean + hang clean complex in 5 sets with 90sec rest
Built to 285lbs
30sec me CTB rest 90sec x 3
Score lowest round, got 31 reps every round
7min AMRAP
CLEAN LADDER
15 squat clean @ 95
12 sc @ 115
9 sc @ 135
6 sc @ 155
Amrap @ 185lbs with remaining time
Got 11 reps at 185
Cool down
10 cal row
10 ring dips
X4
Snatches
157.2
175
190
200
210 (2/1) should have been for 3, I knew what I did wrong immediately.
Conditioning
1) 5:50
2) 8:44
Couldn’t hold onto anything after first conditioning piece. Forearms were on fire.
Session 1
EMOM
195
205
215
225
235
Conditioning
1) 5:43
2) stopped half way through cuz I’m pretty sure I have arthritis in my finger and couldn’t hang on for c2b’s
Session 2:
EMOM
225
235
245
265
275 (2 PJ’s + 1 split)
Conditioning: done
Session 1:
BBG:
185# 195# 205# 215# 230#
Conditioning:
5:23
~10-11ish, after first round in sub 1:45, I took it easy because of a deep rip on the crease of my finger so I did regular pull ups in sets of 5 in my finger tips
AM:
BBG:
1.) 155, 170, 185ffx1, 185, 195 ~ not T&G
Conditioning:
1.) 7:40
2.) 8:32
All T2B and C2B UB
PM:
BBG:
1.) 185, 195, 205, 215, 225 ~ not T&G still guarding back
Conditioning:
4+31 (154 avg ~ singles and doubles for ring dips – so sad)
Thanks Daniel.
Session 1
BBG
125-145-165-175
Cond
1) 4:30
2) 7:06 (C2Bs in 3’s. Still nursing a hand tear.)
Session 2
BBG
195-205-215-225(2/1)-230×1
Cond
5rds. Checked out about halfway through this one. Felt old today.
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
BBG: 135, 155, 165, 175, 195 *No misses but had to step off the platform to save the last rep at 195
Cond: 6:24 *Grip gone and tear at the base of my middle finger, like Shawn’s, went deeper so I bitched out here. Shitty day.
BBG
180 UB
195 1.1. 1
200.1 failed the second kicked the bar across the gym.
200. 2.1
215 1.failed. 1
This was trash today oh well
Cond
7:24
Rest 2:00
10:32
Capacity work:
4+18cal at 155 BPM
Session 1:
BBG: up to 165
Conditioning:
1) 9:20….really slow and really out of breath so didn’t do number 2
Session 2:
BBG: up to 195 (failed 205 on second rep)
*this is really hard, the jerks just wear me out!
Conditioning:
3 rounds+20+30+25cals
Session 1:
BBG: just did 100# for all. Can almost sort of squat all the way on my knee today
Conditioning: 5:59, then 6:48. 14:47 total time. Felt sluggish today
Session 2:
BBG: 125# for all
Conditioning: 3 rounds +30 KBS (subbed KBS with 16kg for wall balls because of knee)
Session 1
BBG
136-147-158(2)-154-165#(2) – these felt like doo doo today
Conditioning
7:57
9:08
About a 3 hour break between sessions
Session 2
BBG
176-176-187-187-198#
Conditioning
3 + 50
PM Session
EMOM
1.) 215
2.) 225
3.) 235
4.) 245 I dropped it because I wanted to see if I could hit 275lbs for multiple reps yes I know that’s not the point but I said screw I wanted to do it for fun.
5.) 275lbs x2
Conditioning #2
4 + 51
HR average of 154 why is this so different then the am session
BBG
125
135
145
155 failed over and over.
Feel like I’m getting the damn flu and my body is not recovered at all so I stopped here. Very frustrating day considering I did the same weight for 5 reps on Monday’s power snatch EMOM.
M/31/178
Session 1
145/150/155/160/165
5:58
2:00 rest
10:28
Session 2
205/215/225/225/x
Only got 10min in..
2 complete rounds RX
BBG
165/175/185/195/205
Con
1 6:45
2 10:10
3 UB T&G Snatches (full – from floor) –135, 155, 165, 170, 175 (2/1)
5 rounds for time – 6:46
3 rounds for time of: 8:24
3 hour break
Session 2:
3 UB T&G Clean & Jerks – 165, 185, 205, 225 (1/1/1), 245 (1/miss/but 6 mo PR)
30:00 AMRAP: 6 rounds plus 11 wbs or 571 reps
Then did Outlaw Connectivity
Session 1:
BBG:
175 – 185 – 195 – 205 – 215(1)
Conditioning:
a) 7:40
b) DNF — grip died
Session 1
BBG
145/155/165/170/175, No misses
Cond
1) 7:05
2) 12:07..woof
1 Hour Break
Session 2)
Skipped BBG, rip on crease of ring finger that i have learn lessons from
Connectivity-Done
Conditioning
5 Rds exact
5 strict dips + 5 kipping x2 each round
Wall balls UB
Row ~2min
Also thanks boomsauce
BBG: 1) 195×2
Conditioning: 1) 6:50
2) 8:40
M/29/160/ California Region
Conditioning
TWT- 17:23 (minues 2:00)
A.6:56
B. 10:27
One session
Bbg
1) snatches: 100, 110,120,130,135
2) c&j: 130,140,150,160,170(2, missed final jerk) felt like I tweaked my shoulder on the 150# jerks but pushed through it.
Conditioning
8:06, 9:42 @ female weights. Grip was smoked during the first part. I did a lot of these TnG because I don’t like dropping the tens and fifteens.
BBG:
65/70/75/80/85
Was feeling froggy today in my new Red long sleeve Outlaw ladies shirt, ended up with a new snatch PR @ 95#.
10:30 (scaled:knees to elbows)
10:40 (my butterfly pull-ups have dramatically improved).
..session two should be fun…
Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858
Session 1
BBG:
160/170/180/190(2/1)/200#(1)…pretty upset with one rep here. Sorry for the disappointment Rambo!
COND:
1) 5:50
2) 7:34
Little trouble holding on to the bar of soap in the shower after this. The shower full of dudes were not impressed!
You gave it a go, which is more than I can say! No disappointment here. Great work!
Session 2
BBG:
185/195/205/215(1/1/1)/225#(1/1/1)(+5#)
COND:
5rds+30WBs…really felt in control of my breathing today and moved at a easy/smooth pace. Ring dips were done in 10’s, WB’s 10-15’s and rows were 2:25-2:30.
Session 1
BBG
165-185-205-215(2,1)-185
finished with trying 215×3 again. only got 1,2
Conditioning
6:00
rest 2
8:33
BBG: Every 1:30 for 6:00 (5 total sets)-170/180/190(2)/200(2)/205-all 3. Soft Overhead today, technique shitty.
Conditioning: Absolutely AFAP for both pieces. Nice grip test, don’t know if I will have time for 2nd piece today, work.
5 rounds for time of: 5:55
10 Power Snatches 95/65#
10 TTB
*Rest 2:00
3 rounds for time of: 8:45
15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups
1)180,185,190,195,200
Cond-5:27/7:11(smoked on second part)
session 2-not done
One session-completed on 2/19 (One day behind, tweeked neck Monday on OHS)
BBG: Every 1:30 for 6:00 (5 total sets)- 155, 165, 175, 185, 195, felt ok so went for 205
Every 2:00 for 8:00 (5 total sets)- 185, 225, 245, 265, 275 no jerk.
5 rounds for time of: 4:46
2 min rest
3 rounds for time of: 7:10
30 min Amrap 5 Rounds plus 3 Dips
BBG:
85/95/105/115 x2 /125 (missed, but why not go for it).
Conditioning: 3+ 30 WBs
A few days behind on logging in but also a day behind on schedual so friday was my rest day sort of.
Session 1:
1. Every 1:30 3 ub snatches: 50-55(2,1)-55-57.5-60(1,1,1)kg just wasn’t catching it right.
Cond: 1. 12:43min very slow
Rested 2min
Did 2 clean and jerk felt dead, so called it a morning. Body just shut down. Went home ate and slept.
Session 2:
1. Every 2 min: 3 ub clean and jerk: (started a bit lighter) 40-50-55-60-65kg
2. Cond: 30 min amrap: 3rounds + 54 (2nd session felt a lot better)
Finally got this conditioning in:
6:37 rest 2:00 9:27. All singles on the CTB, need to work on grip strength!