Nothing but good craic in Boston this weekend. Thanks to Jarrod “Mutombo” Davis, and all the rest of the Craic Boys and Girls.
Sorry kids, obvi just wrapped up in Boston, and will detail the plan for the coming cycle tomorrow.
WOD 150406:
BBG
7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
Conditioning
For time:
Run 800m
30 Muscle-Ups
Run 800m
BBG
135, 145, 155, 165, 185, 195x, 195 (+5), 200 (+10)
-went for 200 just for the heck of it
Strength
1a) 225, 245, 255, 265, 285 (+5)
1b) done all UB
Conditioning later
IG: @a_a_ron0123
Conditioning
11:14 Rx
-MU in sets of 3, rest 1:1 usually 10 seconds per
BBG
Later
Strength
1a) 250 (260×1) didnt do alot of lifting during the open so strength is definetly down.
1b) done
Cond
13:06 went a little overboard with the eating yesterday and moved like shit this AM.
*started an Instagram account in hopes of filming my oly lifts and hopefully getting some critique on my shit technique from some of you guys that actually know what you are doing with a barbell. IG-bryanph21
BBG: 32,5-35-37,5-40-42,5-45-46 (missed power pos)
Did this as alternating otm with snatch/40 du
Strength: 55-60-65-67,5-70
Skipped ring dips and did my mu program
Conditioning:
Changed to: (in order to come home today…)
8 rounds for time:
200 m run/4 mu
(Last round 2 mu)
24:30
I just learned mu without false grib but I can’t string them together yet. Had to rest a bit between each rep but really happy with this wod. All were nice reps and I feel good progress in mu all the time.
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
Thumb is still fat and not 100% so luckily I can use straps for the snatches. Also have be dealing with the shi-barf virus (aka shitting and barfing at the same time) over the last 4 days so needless to say the energy level is real low.
BBG:
135/155/160/165/170/175(xxx)/175#(oox)
STRENGTH:
1a)225/235/245/255/265#
1b)9/1 the first set then the rest UB
COND:
At this point I was ready to throw up a little (or barf not sure), but decided to give it a go and did the 800m in 3:50 then did about 10 MU’s and called it after that. Felt good to get back in the gym but had to know my limits today….SUCKSSS!!!!!
BBG:
96/115/135/145/155/165 (+10)
Strength:
1a) Up to 255
1b) Done (not UB, need to work on these also didn’t make muscle ups any easier)
Conditioning:
14:27rx
Accessory/Connectivity:
Shoulder stretch
2×10 body levers
3×10 KB one arm row
3×10 GH Raises
BBG
88-110-132-143-154-165f-165# – failed the 1st set at 165 from the floor
Strength
1a) 176-198-220-242-264# (2) – jumped up 22# from last week and damn near made it!!!
1b) done
Conditioning
14:13
Snatches up to 195
Strength- did snatch first pulls and bench press instead
Con-redid 15.3
During the open 315
Today 318
Was hoping I just had a bad day and could get to the third set of wb. Cardio and gymnastics are weaknesses
BBG
125/135/145/155/165/175/185(x-missed from floor)/185
Strength
1A) 230/240/250/255/260
1B) Done
Conditioning
15:11 Rx’d, MU in mostly sets of 3
Connectivity :Done
Domonic Ernesti (IG: @mrernestiempire)
BBG: 95, 115, 135, 155, 175, 195x, 195x *Missed both right away from power pos.
Strength: 1a) 225, 245, 265, 275, 285
1b) Broken up and on a dip station (no rings) but done.
Cond: Ran 800m, 4 – MUs, then the greatest ab workout known to man…blowing chunks/dry heaving in the trash can.
I’ve haven’t been this sick in a while. Had the sinus congestion and constant headache for the past week that I thought I was finally getting over. Now I have the “shi-barf” as Peter put it. F’ing awesome.
BBG
1. 185#
S
1a. 245#
1b. Done – no tempo
BBG:
Snatch:75,80,85,90,95,100,105
Strength:
Fsq:
135,145,155,165,175
Dips
4×10
Cond
Scaled
Run 800
30 c2b
30 ring dip
Run 900
15:03
IG: johnnybuhnanuhs
BBG(did this in reverse order, fail)
135/145/165/175/185f hang,/ 185f power position.
Strength
a) 185/195/205/215/225 – finally coming back to squats after a long lay off due to mobility issues with IT band and hip.
B) done
Cond: 12:18—(11:15 or less is my PB on this workout)
So tired today fighting off a cold since Friday.
IG@rrooney41
BBG: 190
Strength: 1a) 245
1b) 4,4,4,4
Conditioning: DND
BBG:
175/185/200/205/215(2)/220(2)/225(1)
Strength:
1a) 235/275/315/335/345(2)
1b) 4X10 Done
Conditioning: For time- 12:01, M-U’s in sets of 5 until last 10 then 3/2
Run 800m
30 Muscle-Ups
Run 800m
BBG:
135 – 165 – 185 – 205(x) – 205 – 215(x) – 215(ox)
*** Was all over the place on these today.
Strength:
1a) 225 – 255 – 275 – 290 – 300(1)
1b) 5 – 4 – 4 – 3 (Dips still cause shoulder to flare up.)
Conditioning:
Foot is still somewhat jacked from the 5K last week, so just did the 30 MUs… 7:06 (41s PR)
M/28/5’6″/185
7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed
(135, 145, 155, 165, 175, 185, 195(on hang))
Strength
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
(185, 205, 225, 245, 265(x1))
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
Conditioning
For time:
Run 800m (2:55)
30 Muscle-Ups (4:25 – 10-5-4-3-3-3-2)
Run 800m (3:12) — 10:32
F/26/5’4/150
BBG
130 – PRd my snatch from the power position 🙂
Strength
1a. 200 (-5) – got 205 for 2 and popped my belt off standing up the 3rd one. I’ll blame the chocoalte covered pretzels I ate earlier that day.
1b. Dips – Done
Conditioning – DND. Did 30 C2B
BBG
95-135-165-185-195(f)
Strength/SKill
215-225-225-225 (nursing a SI injury)
dips done – these still suck ass
Conditioning
-10:01
1st 800m – 3:09
30 MU – 3:30
2nd 800m – 3:22
was shooting for 9mins but runs were fay bot status.
Posting this a bit late.
Did team training in preparation for this weekends compatition.
1. 6 min to work to 1rm Power clean. Team of 3. Max of 3 lifts each: I did 70-80-jumped to 95kg (PB, felt really easy)
Then one guy, one girl, 2 rounds of:
260m kb run (28/24kg)
15 kb swings (28/24kg)
9 C2B pull ups
Test for one of the events for the weekend.
M/29/160/ California Region
BBG
1. Worked up to 165
Strength
1a. 225
1b. Done
Conditioning
DND
BBG
I misread this and did these as three position power snatches, worked up to 135
Strength
1a) 140,155,170,180,190(1),185(1)
1b) done
Cond.
DND