150314

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I know that almost the entire world has seen this, but it’s so amazing it’s worth another post.

http://instagram.com/p/0F4DpIsL5k/

WOD 150314:

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

For time:

20 Clean & Jerks (anyhow) 155/105#
40 Bar Facing Burpees
15 Clean & Jerks (anyhow) 155/105#
30 Bar Facing Burpees
10 Clean & Jerks (anyhow) 155/105#
20 Bar Facing Burpees

25 thoughts on “150314”

  2. Cool 15.3 done. 314 reps (2 rounds) just 13:55 min. Happy with that. Cool enjoy the weekend guys.

  3. BBG
    Up to 245# (-10)
    missed power clean at 260

    Strength
    285, 295, 305, 315, 325, 325, 325
    (+40) for total load, but ended at a lighter weight than last week.

    Skill/Conditioning later

    • Skill
      1a) 19, 17, 15, 12 (63)
      -1 from last week
      1b) Done, getting easier

      Conditioning
      13:43 Rx
      -Not my 2 favorite movements, but definitely getting better at them

  4. Rested yesterday..
    Snatch from power position 165
    This was a 5lb PR and done in Nano’s which felt oddly good.

    15.3
    160 (at 12:00)
    Due to some horrible right shoulder pain I haven’t done any ring dips or MU’s in weeks so I wasn’t looking forward to this. First 7 hurt more each rep. Did 3 singles on the second round and couldn’t take the pain so I had to stop. I probably should get an MRI but don’t have insurance at the moment.

    Rested a few mins then did the back squat from today. Worked up to 295.

    • I was having shoulder pain from all the dips and burpees we’ve been doing, and have been doing strict dumb bell presses and face pulls and it takes the pain away. Apparently my lower traps needed strengthening to balance it out. Maybe your problem is similar.

  5. BBG: 215# (PR)

    Strength: 205, 215, 220, 225, 230, 235, 240#

    Skill:
    1a) 19, 18, 18, 17
    1b) done

    Conditioning: 12:51

  6. BBG:

    265 (ugly)

    Strength:

    275 – 295 – 305 – 315 – 325 – 335 – 345 (+10 from last week)

    Skill:

    1a) 18/3 – 12/3/2 – 11/3/2 – 10/2/1 (+2 total from last week, though much harder. Shoulders smoked from yesterday)
    1b) Done.

    Conditioning:

    DND – gym had to close early

  7. Domonic Ernesti (IG: @mrernestiempire)
    (All weights in pounds)

    BBG: 265 (-10)

    Strength: 265, 275, 285, 295, 305, 315, 325

    Skill: 1a) 16, 12, 11, 10
    1b) Done

    Cond: DND, the weight area was packed at the Y today. Came home and ran with the dogs for a bit.

  8. Trying out my Metcons. Felt pretty good. Didn’t notice them at all other than the squats (had to focus on keeping my heel down).

    BBG
    1. 215# (missed 235 multiple times)

    Strength
    1. 315, 325, 335×2 + 315×1, 315, 315, 315, 315# – Fell apart quickly

    Skill
    1a. 2+8 kipping, 0+10 kipping, 0+12 kipping, 0+9 kipping
    1b. Done

    C
    21:48 – Yup. It’s going to take more than a new pair of shoes. Damn.

  9. 1) BBG – 265. Barely missed 270 jerk

    2) 285 295 305 315 325 325 335×2+1

    3a) 18, 10+4+2, 10+3+3, 10+3+2
    3b) Did 10 strict pullups then hollow holds to finish out the minute (4 times)

    4) Conditioning – 13:47 RX. This was a burner and i hated every bit of it. Knowing these 2 movements have yet to be released (c&j in volume) is scary.

  10. BBG
    1)Up to 235lbs (-7lbs from last week)

    Strength
    255/265/275/285/295/305/315 (+5lbs from last week)
    Skill
    1A)8/9/9/7 (35’s+abmat)
    1B) Done
    90 min break
    Conditioning
    13:35 Rx’d

  11. bbg
    Up to 175

    Strength
    165,175185,195,205,210,215

    Skill
    1a) 14,11,10,10
    1b) done

    Conditioning
    19:09 @ 105

  12. BBG
    220# – hit 231# power clean, but missed the jerk

    Strength
    250-264-275-286-297-301-308#

    Skill
    1a) 20/14/12/11

    1b) Done

    Conditioning:
    16:54

  13. BBG : 231
    Strength : 253/ 260/ 264/ 271/ 275/ 282/ 286
    Skill : 23/ 21/ 18/ 20
    Cond. : 16:18 rx

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

    BBG:
    185/205/215/225/235/245# (ox)….shoulders were off!

    STRENGTH:
    245/255/265/275/285/295/305/315… bonus round of 325#

    SKILL:
    1a) 22+18+17+17=74
    1b) done all UB

    COND:
    13:57… shoulders made me do all the C&J’s in singles and at a more conservative pace.

  17. IG: jporter43

    1: 300lbs (15lbs under PR :/) attempt 320 just missed

    2: 315 7×3

    3: 15,14,13,10
    Done

    4:16:24rx

  18. M/48/155
    Saturday – rest day
    Sunday 15.3 redo: 352 reps = 14 rep improvement over Friday.
    Round 1: MU UB, WB 10’s, DU 4 sets
    Round 2: MU 4/3; WB 8’s, DU 5 sets
    Round 3: MU 3/2/2; WB 5’s until time ran out.

    WB are not a good movement for me, and so this was about as good as I could do on this workout. Pretty happy with this score. I was #100 in my age group after week 2, and so I am hoping this will move me up a little bit.

  19. BBG
    205. Missed the jerk on 215 twice.

    Strength
    185, 195, 205, 215, 220, 225, 230

    Skill
    Nope

    Conditioning
    24:09 w/ 145# C&Js

  20. BBG: 235
    Strength: 305
    Skill: 1a) 18,18,15,12
    1b) done
    Conditioning : 6 min TABATA on AD – 130 cal

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