First a little business… New Outlaw Barbell Camp in “the biggest little city in the world” – Reno, Nevada.
May 9th – 10th, 2015
CrossFit Stone Age Fuel
Outlaw Barbell: Reno NV
I don’t have a ton to add to the 15.2 Strategy and Tips video. The only thing I’ve really noticed – after seeing the workout strategy play out – is that resting the barbell on the back may not work during the higher rep rounds, if the athlete is not great at C2B Pullups. The round of 16 is obviously the breaking point for most. If there is any break down of C2B before the round of 16, then don’t worry about resting the bar on the back or trying to maintain :45 intervals. Just go. Try to do the sets of 16 OHS (or 18 if a breakdown occurs on the round of 16) unbroken and fast, and give yourself as much time as possible to fight through the pull-ups.
WOD 150307:
BBG
15:00 to establish a 1RM Power Clean & Push Jerk
Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week
Skill
1a) 4X1:00 ME Strict HSPU – rest 60 sec.
1b) 4X1:00 Hollow Hold – rest 60 sec.
Conditioning
5 rounds of:
2:00 6″ Target Burpees (at a conversational pace)
1:00 Double-Unders (all out effort)
Damn, burpees, damn.
Without a doubt a little faster on the rd(s) of 16 OHS gives a little more rest going into the 18s and on the 18s just go for broke to hit the 280 mark.
Yeah, that’s where I messed up, need to go faster on the 16s
BBG
255#
-either a 5# PR or match, can’t remember
-can power clean a lot more, the push jerk is the limiting factor here
Strength
265, 275, 285, 295, 305, 315, 325
-these felt super easy until the very last rep. A bit of a fight to get that last one.
Skill/Conditioning later
Skill
1a) 18, 17, 15, 14
1b) done
Conditioning
Burpees: 130
DUs: 370
IG: robstacy4
Did 15.2 Thursday night after the announcement got 139 reps. Got to the 14s easy but decided to strategize and break up the 14 OHS which never bothered me it out me out of wack. Quick single c2b actually saved me and didn’t kill me in the 14s. Plan to redo Monday wish I took this idea with 15.1.
Saturday Session
Power Clean Push Jerk
290lbs (shocked)
Squats done yesterday
Strict HSPU/hollow body
1.) 23
2.) 23
3.) 17
4.) 18
Conditioning done
Averaged at 158 bpm
Avg. 20-25 burpees
Avg. 50-65 du
BBG: 230
Strength: 310
Skill:1a) 18,16,14,12
1b) done
Conditioning: DND
IG: @rrooney41
No clean and jerk
EMOM
Started at 280
Ended at 355
Strict HSPU 8/8/10/11
Hollow rocks done
Conditioning done.
Didn’t keep track of reps.
DUs were for shit, burpees were well paced.
Power clean & push jerk: 65 kg (3 kg pr)
Back squat: 65-67,5-70-72,5-75-77,5-80 kg
Hspu: 13-12-11-9 using an abmat
Hollow rock done
Conditioning:
29-75
19-75
17-76
15-72
17-69
Did the 12 min amrap from wednesday as I bailed out of that because my whole body was so tired. Thursday and friday were just as bad so havn’t done 15.2 yet. Planning 15.2 on monday. Hopefully with good energy.
BBG: up to 135# then made up Wednesdays barbell work: snatch 120, clean 165, jerk 175
Strength: up to 200#
Skill: hollows done, SHSPU 20,18,15,15
Cond:
25-96
21-90
20-77
20-74
20-70
BBG:
245 — My power clean is garbage.
Strength:
275 – 285 – 295 – 305 – 315 – 325 – 335 (+30 from last week)
Skill:
1a) 21 – 12/4 – 12/3 – 10/3
1b) Done
Conditioning:
105 Burpees
250 DUs (Just did one set of 50UB per round to keep forearm from flaring.)
Domonic Ernesti (IG: @mrernestiempire)
BBG: 275 (+20 PR) Stoked!! Didn’t think I could get it.
Str: 260, 265, 275, 295, 305, 305, 315 (+10 from last week)
Skl: 1a) 16, 12, 12, 10
1b) Done
Cond: Didn’t keep track of burpees, DU were; 30, 35, 38, 40, 40 *Still working on getting that rhythm down. Pretty good day overall though!
BBG:
1.) 185, 205, 225, 245 (-20), 265f
Strength:
215 (65%), 225, 235, 245, 245, 260, 275, 285 (+10, 85%)
Acc:
1a.) 9, 7, 7, 8
1b.) completed
Conditioning:
31 ~ 85
25 ~ 83
23 ~ 102
24 ~ 90
24 ~ 94
BBG: 210# (PR)
Strength: 205, 210, 215, 220, 225, 225, 230#
Skill:
1a) 17, 17, 17, 16
1b) done
Conditioning: didn’t keep track of burpees but around 11 for the later rounds trying to keep HR down. DU: 96, 100, 104, 106, 105
15.2 194 reps (50 reps into the round of 16)
7 reps better than last year. Was hoping to get into the 18s but c2b pullups are still a weakness
M/48/155
IG: mike.cook.1966
Power clean push jerk: 145-155-165-175-186-195-205-215(failed jerk) 205 is a 10lb pr for pcpj
Squats: 220-230-240-250-250-260-260
HSPU: 25-24-23-23
Hollow hold: all done UB
Conditioning:
1. 32-25
2. 28-38
3. 28-52
4. 28-70
5. 31-51
Total burpees: 147
Total DU: 236
Total reps: 383
Could not get my rhythm on first 2 rounds of dubs, but improved from 3rd round onwards.
Looking forward to a well-earned rest day tomorrow.
Did a partner comp today and got first in every workout and the whole thing. Granted the competition was a bit low, but none the less still pumped.
WOD 1:
1000m row (3:00.2)
50 burpees over rower
50 kb swings 53#
50 sdhp 75#
8:30ish
WOD 2:
20rm back squat
240 partner did 275
WOD 3:
12min time cap
5rds
30 g2oh 75#
30 box jumps 24″
*partner has to hold things while other one works
274 reps
WOD 4:
AMRAP6
20 C&Js 95#
20 C&Js 115#
20 C&Js 135#
remaining time C&Js 155#
score was reps @ 155:
26reps
BBG
242lbs, 7lb. PR
Strength
255/265/275/285/295/300/310 (+5lbs from last week with bigger jumps)
Skill
1A) 5+3/ 7+3 /7+3 /5+2
used 35’s +abmat
1B) done
Conditioning
steadypace on burpees and DU fairly smooth
15 min 1rm P. Clean and push jerk: 40×3, 50×2,60×2-70-85-90-95kg(failed the push jerk but the clean felt good)
1a. 1min strict hspu: (10cm foam) 5-5-5-5
1b. 1min hollow hold: could not hold full min.
Conditioning: 5 rounds: 2 min t burpees, 1 min du’s. Done. Didn’t count. The burpees are starting to feel easier.