150406

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

23 thoughts on “150406

  1. 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

  2. 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

  3. 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.

  4. 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!!!!!

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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.

  10. 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

  11. 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)

  12. So tired today fighting off a cold since Friday.

    IG@rrooney41
    BBG: 190
    Strength: 1a) 245
    1b) 4,4,4,4
    Conditioning: DND

  13. 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

  14. 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)

  15. 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

  16. 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

  17. 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.

  18. 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.

  19. M/29/160/ California Region
    BBG
    1. Worked up to 165

    Strength
    1a. 225
    1b. Done

    Conditioning
    DND

  20. 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

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