Monster.
http://instagram.com/p/0dtQDDML1U/
WOD 150321:
BBG
15:00 to establish a 1RM Power Snatch
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 C2B Pullups – rest 60 sec.
1b) 4X1:00 Hollow Hold – rest 60 sec.
Conditioning
3 rounds for time of:
Row 1k
40 6″ Target Burpees
BBG
115, 135, 145, 155, 165, 175, 185, 200 (-10)
Strength
275, 295, 305, 315, 325, 330, 340 (+15)
-super fun way to do back squat IMO
-feeling strong on this too
Skill/15.4 later
+1 on the Squats, really liking them, also thanks for posting
Have to. Keeps me honest and you/everyone else who posts keeps me pushing harder. So I owe you thanks as well. Now if only I could row/wall ball as good as you 😉 Keep up the awesome work!
Skill
1a) 29, 27, 24, 18*(palm opened a little so stopped)
1b) done, but much more difficult this week. I guess HR gets higher from C2B in comparison to strict HSPUS, so I’m guessing that was the culprit.
Regular Conditioning*
Judge had to bail ealry, so I guess I’ll save 15.4 for Monday.
20:49
Rows 3:50-4:00 (my other goat)
Burpees all around 2:35-2:45, nice steady pace. These felt fine except all the sweat in my eyes made me miss the target sometimes. Something to think about if these are the burpees programmed next week.
BBG: 45 kg (2,5 kg pr)
Back squat: 70-72,5-75-77,5-80-82,5-85 kg (+2,5kg)
Conditioning:
25:57
My throat is not feeling well these days. Felt like I was breathing through a straw. With that being said burpees are realy starting to become much easier.
Doing the rest tomorrow.
BBG
1. 185# (f 195/205)
Strength
1. 275, 285, 295, 305, 315, 325, 335#
Skill
1a. 12, 15, 16, 6 reps (felt a rip coming)
1b. Done – had to break form a few times
BBG:
Up to 225
Strength:
275 – 295 – 315 – 325 – 335 – 345 – 355(ox)
Skill:
1a) 17 – 15 – 14 – 13
1b) Done — getting better, but still a big weakness
Conditioning:
22:18 — Yuck…
BBG
88-110-132-154-165-176-180#-187f – 4# PR!!!
Strength
Started at 250# and hit 312# on my last set – 4# heavier than last week
Skill
1a) 35-27-22-19 – that escalated quickly!!!
broken like so – 25/10 – 15/8/4 – 10/6/5/1 – 8/5/3/1/1/1
1b) done but real shi#$y
Conditioning
22:19
Sick this week so I’m glad 15.4 wasn’t a lung burner.
15.4
46 reps
Satisfied with this score considering I’m getting over a cold and couldn’t do a HSPU last year. I’ll rest up and redo Monday. I was worried about the new standard but only had 4 no reps.
Strength
Up to 300
Skill
1a) 15, 15, 15, 17
1b) done
Ctb not max effort. Worked technique
15.4 91 reps (1/21 hspu)
Could I get more? Possibly 3-5 more. But I’m happy with that. Go faster than you think you can. Fly through the cleans and get back on the wall. Trust your kip.
Today’s work
Power snatch 205-matches power PR
Squats skipped
C2b pullups 23/18/16/17
Hollow-done
Con
25min amrap
400m run
40 du
30 thruster 65#
20 bar facing burpees
3+400+78
BBG
1) Up to 195 (5lb PR)
Strength
260/270/280/290/300/310/320 +5lbs from last week, 35 lb total increase
Skill
1A) 12/11/11/9 1B) Done
Conditioning
20:23 felt good
Rows (3:35/3:33/3:34)
Lets see how many post today…
BBG: 160#
Strength: 205, 215, 225, 230, 235, 240, 245# (+5 from last week)
Skill:
1a) 28, 30, 25, 25. Mostly in sets of 5 and a set of 10 at the beginning of each except the last set
1b) done
Conditioning: 22:05. Rows felt slower than my usual pace but everything felt consistent and kept moving at a decent pace on the burpees
No snatching today. Shoulders still dead from 15.4
Squats: 155 up to 210# (+10)
Skill: shoulders are too banged up to kip so did strict CTB with a small band – 9 each round. Hollows UB
Conditioning: 23:41
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
BBG: 195
Strength: 275, 285, 295, 305, 315, 325, 340!! (+15) *Saw Randall and others hitting 340 today, and to not be outdone, I made the 15# jump at the end! 🙂
Skill: 1a) 12, 14, 14, 14 *This was huge for me today! Had rhythm in my kip and was knocking them out! Not much when compared to some of you but I was getting half of this less than a month ago!
1b) Done
Cond: Finished first round around 6:40, got through second row and came down on my wrist awkward on my first burpee. Had some pain from it so I stopped to save for Monday’s redo.
BBG: 180 – went with a new style of strap
Strength: 310
Skill: 1a) 16,15,11,10
1b) done
Conditioning: 19:37
M/48/155
Connectivity: 3 rounds of:
10ghd
3 press HS + 1/1 pirouette
20s L hold on floor
20s box shoulder stretch
Power snatches
115-125-135-145×4,155×4. Did not feel like going too heavy today.
Back squats:
225-235-245-255-265-270-275-280
love this workout for squats
Skillz: Played around with some different rep schemes on the c2b. Not sure which one I really liked best.
34: 32+2+2
30: 10+8+6+4+2
28:10+5+5+1’s
26: 6+6+6+2+1’s
Hollow holds done.
Conditioning: Did not feel like going all out on this one, went a little bit faster than our “conversational” pieces. Did plate burpees instead of target burpees to keep shoulders rested for 15.4 redo tomorrow. Felt like I could catch my breath and rest up on burpees.
22:47.
There had better be burpees in 15.5. We sure have been doing enough of them.
There
15.4 redo on Sunday. 96 this time. Was more aggressive on attacking the cleans and still went with strict hspu. Unbroken through 12 & then 12+3 & 8+6+4 and then failed 2 attempts right at the last 10s. I am happy with this score. Hoping it will stay in top 20 for my age group.
1.P. Snatch: 40×3-45×2-50-55-60-65kg
2. 7 min emom: 3 back squat: 87.5-90-92.5-95-97.5-100-102.5kg(just took small jumps.)
1a. 1min c2b pull ups: 15-16-17-17
1b. Hollow hold: 4x1min. Done
Sunday am: row on water about 1hour 30min light, was great conditions.
Bbg up to 215
Squats-265/275/295/305/315/325/335
+20
Skill – only did 3 sets due to time
A)28/19/21
B) doneish
BBG
125
Strength
165,175,185,195,205,215,225
Skill
1a) 14,14,11,12
1b) doneish
Conditioning
1round 8:31 out of time.