150325

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Like Baryshnikov, with size 14 feet.

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Beards are the only thing known to equal old man strength. Science.

WOD 150325:

BBG

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

Conditioning

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

Row 5k

27 thoughts on “150325”

  1. BBG
    1) 145, 155, 175, 175, 185, 195, 205
    2) 225, 235, 245, 255, 270

    The rest later

    • 3) 235, 245, 255, 265, 280x

      Strength/skill
      1a) 305#
      1b) 38, 21, 21, 10*
      * hands were getting a little raw, so stopped

  2. 24 / m / 200
    IG : essig14

    1. Snatch 185 / 195 / 205 / 215 / 225 / 235 / 245 / 257 miss

    2. Clean 225 / 255 / 275 / 295 / 305 miss

    3. Jerk 255 / 275 / 305 / 315 / 325 / 340 xx miss but so close.

    All 3 lift misses would have been PR’S from blocks/rack

    Strength:
    1a. @ 335
    1b. Subbed rows instead to protect hands

    Conditioning:5k row: 18:52 (an unexpected PR) at about 153bpm

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

    BBG:
    1) 155/165/175/185/195/(205)/205#
    2) 225/245/265/285/(300#)
    3) 205/225/245/(265)/265#

    STRENGTH/SKILL:
    1a) 315#
    1b) 38+28+22+20 = 108

    COND:
    19:44…. felt really smooth and easy!

  5. sntaches 205 (-10), missed 215
    cleans 265 (pr match), missed 275
    jerk 275 (-25), missed 295 and 285
    pulls 290#
    c2b pullups 20/12/9/10
    keeping the hands all in one piece
    rowing-later

    • row 5k 21:00
      i think thats a pr by about a minute. had no hr monitor but it was definitely not maximal effort

  6. BBG
    1) 110-125-136-145f-145-154f-154# – I suck from blocks
    2) 132-154-176-198-202#
    3) 132-160-187-220-231f

    Strength/Skill
    1a) 226-275-281-281#
    1b) 30-23-20-22

    Conditioning
    22:15 – no HR monitor just kept the pace nice and easy

  7. BBG:
    Snatch:
    115/135/145/155/165/175 miss

    Clean:
    135/155/185/205/225/245 miss

    Jerk:
    135/155/185/205/225/245 miss

    *I don’t know about anybody else but I’m getting sub 10 or 20lbs on my snatch and not matching my PRs in clean and jerk….is this kind of what everyone else is doing? I haven’t PR’ed my snatch since last fall, can’t wait till summer

    Strength/Skill:
    1a) 250
    1b) 10/8/8/8

    Conditioning:
    Easy 19:23

    Did connectivity, too….golly those tabata hollow rocks!!

    • I started following in October and added 30lbs to my best snatch (full) but haven’t PR’d since the open prep cycle. Looking foward to the program changing.

  8. BBG: better than last week but still not close to my best
    1) 125, 135, 145, 155 (miss), 155, 160, 165#
    2) 175, 190, 200 (miss), 200 (miss), 200#
    3) 205, 215, 220, 225, 230#

    Strength/Skill:
    1a) 220#
    1b) 30, 25, 20, 10 (felt like I was going to rip on that last one)

    Conditioning: 24:10

  9. BBG:
    1.) 175, 190, 205, 220, 235f, 235, 250f
    2.) 210, 225, 245, 260, 275, 290f
    3.) 210, 230, 250, 270, 290, 310f

    Strength:
    1a.) 305
    1b.) 17, 16, 19, 17

    Conditioning:
    19:44 (148 avg)

  10. BBG:
    Snatch: 39-42-45-47-49-51 kg (miss)

    Clean: 50-55-60-65-70-73 (miss)
    Both lifts from the floor.

    Jerk: 50-55-60-65-70 (miss)

    Paused clean: 77 kg

    C2B: skipped those because I was about to be introduced to the next level of my mu program later.

    Row: 20:55

    Connectivity done (running one day behind of the
    program)

  11. IG: @rrooney41

    Bbg: 1) 210
    2) 250
    3) 255
    Strength: 1a) @275
    1b) 12,11,10,9
    Conditioning: DND

  12. BBG
    1) skipped
    2) 265
    3) 275
    Strength/Skill
    1a) 310
    1b) 20-20-20-20
    Cond
    19:53 (HR @ or below 150 for entire piece).
    Hopefully we are rowing Friday!

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

    BBG: Sn- 115, 135, 155, 175, 195(f), 195, 205
    Cl- 205, 225, 245, 265, 285(f)
    J- 205, 225, 245, 275, 295

    S/S: 1a) Done @ 305
    1b) 16, 16, 14, 14 *Where were these for 15.2!

    Cond: 22:02 *No HR monitor.

  14. BBG:
    1) 185 – 205(x) – 205 – 215 – 225(x) – 225 – 235(x)
    2) 205 – 235 – 255 – 270(x) – 270
    3) 275 – 305 – 325 – 340(x) – 340(x)

    Strength/Skill:
    1a) 305
    1b) 14 – 12 – 11 – 10

    Conditioning:
    21:24 — Kept HR between 151-155; very easy, but about 3 minutes off PR…

  15. BBG
    1) 150/155/165/170/175/185/195 (+10lbs)
    2)225/235/245/255/265 (+5lbs/5lb pr)
    3)210/220/230/245/255 (+5lbs)

    Strength
    1A) @290 1B)DND-saved hands

    Conditioning
    18:59 Easy Day

  16. M/48/155
    AM Session:
    22min Airdyne – did this instead of 5k row.
    5×5 shoulder press: 30-32-34-36-39kg -3kg. Didn’t feel like pushing too hard.

    PM Session:
    Connectivity: 5x 20s relevee hold, superman hold +6 arch ups, 20s hollow hold +6 v ups.
    3x 3 strict c2b, 3strict ttb, 3 pullovers.

    Block snatches: 95-115-135-145-155-155x -160×160 = last wee
    Block cleans: 145-165-165miss, miss, miss, 165, 175 miss, 175. Very frustrating day with block cleans. -15 ugh
    Rack jerks. Not happening today: 145-170-190-205miss 205 -20

    Conditioning:
    60cal row
    21 thrusters 95lbs
    30 box jumps (actual jumps this time, not step ups)
    15 thrusters
    15 burpee bar muscle ups
    9 thrusters

    13:27

  17. Bbg:
    1. Snatch from blocks: 40-45-50-55-60-62.5-65kg
    2. Clean from blocks: 60-70-80-90-95kg ( pr yay, I didn’t expect this but felt good)
    3. Jerk from rack: 60-70-80-90-95kg ( missed the 95kg, but jerks are felling stronger)
    Strength:
    1a. 4×3 pause clean pulls at: 95-105-105-105kg
    1b. 4x me c2b pull ups: 10-10-8-10 ( hands feeling very tender)
    Cond: easy pace 5km row:
    Ave per 500m: 2:09.9
    Time: 21:39.6 min
    Watts: 159
    Spm: 19

  18. Bbg
    This was absolutely horrible
    155/185/195/205 (miss x3)205 (-20)
    2)225/245/265/285/295 (miss)

    Con 20:43

    • 3)225/245/265/275/290(miss)290/300. Went to more because I had a
      Buddy to help me out.

      S/S
      1) 315
      B)21/19/20. Only 3 sets due to time

  19. BBG
    1.) 135, 145, 150, 155, 160, 170
    2.) 195, 205, 215, 225, 235, 245f
    3.) 165, 175, 185, 195, 205

    Strength/Skill
    1a) 260
    1b) 8,6, 12, 14, 15
    First 2 sets strict to warm up. Linking the kipping c2b getting better.

    Conditioning

  20. BBG
    1) 145, 155(fail)
    2) 195, 210(caught twice but could not stand it up)
    3) 185, 195(fail)

    S/S
    1a) 215
    1b) 15, 15, 12, 13

    Conditioning
    DND

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