Some would be impressed by the fact that a 53kg/117# female could hit a 2rm Clean & Jerk – in under 20 seconds – at 205#/93.5kg. Not me. I’m impressed that she could talk, smile, and basically just be Shantai, while doing it.
Most of us are not having this much fun.
WOD 150328:
BBG
15:00 to establish a 1RM Power Snatch
Strength
EMOM for 7:00 (7 total sets):
3 Push Press – begin at 70% of 1RM and increase load each minute, work to a max triple for the day
Skill
1a) 4X1:00 ME Muscle-Ups – rest 60 sec.
1b) 4X1:00 Hollow Hold – rest 60 sec.
Conditioning
20:00 AMRAP (at a moderate, but non maximal effort pace) of:
Run 400m
3 Legless Rope Climbs 15′
BBG
135, 145, 155, 165, 175, 185, 195x, 195 (-15)
Strength
175, 185, 195, 200, 205, 210, 220
-This is cool, but not as fun as the back squats
Skill/Conditioning later
IG: @a_a_ron0123
Skill
1a) 13, 10, 9, 9
1b) done
-felt even harder this week, Ughh!
Conditioning
6 rounds + 1 legless rope climb
-Surprisingly easy, never felt out of breath. Didn’t start to sweat until the 5th round.
– about 2 min per 400 m
– took around a minute for the RCs
+1 on back squats
BBG
185 lb
Strength
215 lb
Skill
No muscle ups yet, did CTB instead, 20 each min
hollow holds burnt
BBG: 155# (-5 from last week but I’ll take it considering how fatigued my legs are)
Strength: 130, 135, 145, 150, 160, 170, 175(2)#
Skill:
1a) 6 for all
1b) done
Conditioning: 4 rounds plus about 150 m. Took the pacing really moderate and just did as many legless as I could each time (can’t do 3 in a row), then did with legs. Got 1, 2, 1, and 1 legless for the rounds
Totally wrecked today, so I didn’t really push today. Moving definitely helped, though.
BBG:
135 – 185 – 205 – 205 – 220(x) — These felt awful.
Strength:
185 – 195 – 205 – 215 – 225 – 235 – 240
Skill:
1a) 5/2 – 4/3 – 4/2 – 4/1
1b) Done
Conditioning:
2 rounds + 400m in 8:50.
BBG
hit 165# – failed at 176# – felt like sh*t here today, 1RM is 180# from last week
Strength
154-165-176-187-198-200-206#
Skill
1a) 8-8-6-7
1b) done
Conditioning
4 rounds + 400m – grip started to fail in the 4th round
Yesterday I did 15.5 in 9:42 – i paced this one way too much, think i was just ready to be done with the open and mentally decided to take it easy
Hit 185# from the high hang in the snatch – 5# PR and wasn’t able to do the warm-up prior to 15.5 because the gym i was at only had 4 rowers and they were hitting heat after heat with only about 3-5 min. between each. I got there at 4:30, started my workout and wasn’t able to hit 15.5 until after 7 last night. After snatching I kept doing snatch balance at 95# x3 reps every 5 minutes or so to stay loose
BBG
up to 135, missed 145
Strength
115-150
Skill
skipped
Conditioning
3 rounds. Had to do 8.5 foot climbs from seated (lack of rope height).
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
BBG: 115, 135, 155, 175, 185, 195, 205(f-broke parallel)
Str: 125, 135, 145, 155, 165, 175, 185 *Had a lot more in the tank on these.
DND rest, got called in.
Vince 155 M
BBG
155, ran out of time, 165/175 is near
Strength
135, 145, 155, 165, 175, 185, 195×1….came back 90 seconds later and hit x3
Skill
1a) bar muscle ups, working on them
1b) Done
Conditioning
20:00 AMRAP (at a moderate, but non maximal effort pace) of:
Rowed, 400m
Rings, L Sit strict pullups from the floor and dips from floor
4 1/2 rounds at a moderate pace
15.5 yesterday, 7:24 too hard out of the gate need to pace beginning properly
BBG: 215, missed 220, had to take a Castro the whole time
15:00 to establish a 1RM Power Snatch
Strength: 175/185/195/205/215/225(2)-missed lockout on 3rd/235(2)-missed lockout on 3rd
EMOM for 7:00 (7 total sets):3 Push Press – begin at 70% of 1RM and increase load each minute, work to a max triple for the day
Skill: 11/10/7/8
1a) 4X1:00 ME Muscle-Ups – rest 60 sec.
1b) 4X:30s Hollow Hold – rest 60 sec.
Conditioning: 4 rds +400 m run
20:00 AMRAP (at a moderate, but non maximal effort pace) of:
Run 400m
3 Legless Rope Climbs 15′
Snatch 205
Push press 175-225, got 2 reps on 235
Mu 9/6/5/5
Surprised at how much I could feel my core on these after those hollow holds
Con-modified cuz its too cold out to run
Odd rounds – 250’sled push
Even rounds – 15cal airdyne
6rounds+250’sled push
M/48/155
Did not feel all that great today after yesterday’s 15.5 attempt. Decided to at least do something in the garage:
Incline press x 3: 40-40-44-50
Good Morning x5: 50-54-60-60
A. Pause back squatx3: 60-70-80-90-101-110
B. Hollow hold 20s-30s-30s-60s-90s
Conversational amrap 30:
5 min airdyne
20s hollow hold
20s arch hold
15s L hold on floor
30s handstand hold
5min walking up and down stairs
Felt better after the workout, breakfast, lots of coffee and a hot shower.
Bbg 225 (+10)
Con got one round in and foot came down on rope and jacked my ankle. Should be a nice week off now.
BBG
1. 195#
S
1. 165#
@bz0rzftw
BBG: 210 (+25)
All I really had time for with 15.5 and judging. Did different conditioning.
Did yesterdays program today, sunday.
BBG: 46 kg (+1 kg pr)
Push press: 37,5-40-42,4-45-47,5-50-52,5 kg
Did my mu program and feeling great progress.
Did atomic sit up tabata with the class instead of hollow hold. My abs are so tired because I’ve been coughing all week long.
Conditioning:
4 rounds + 400 m run + 1 rc. (Failed no. 2 just before the top…)
Did rc from seated position. The rope is about 2,8 m long. Still long enough to really fatique my arms.
Posting a bit late.
Bbg: 1 rm P. Snatch: 40-45-50-55-60-65-70kg (PB yay)-75kg (failed)
Emom 7min: 3 push press: 57.5-60-62.5-65-67.5-70-72.5kg
1a. 1 min Me muscle ups: 4-5-5-4
1b. 1 min hollow hold: done with a bit up down. Longest hold was 40 second straight.
Cond: 20 min amrap +- 400m run (8 laps of in our box about 50m per lap)
Shorter rope so did 6 leg less rope climbs. Total: 4 rounds
BBG: 175
Strength: 215
Skill: 1a) 4,4,4,3
1b) done
BBG
worked to 195
Strength
195
Skill
did 3 sets of MU’s
10-10-8
Hollow
:60 – :45/:15 -:40/:20 – :45/:15
Conditioning
6 rounds