28 thoughts on “150414”

1. Hey coach Rudy. What can we substitute for the rope climbs if a rope is not available when I come in?

   • I’m not Rudy but when I was on deployment I did towel pullups and those felt similar. I’d say 10-12 towel pullups equal about 1 climb

   • I second the towel pull ups. I’ve also hung the towel over a bar and done alternating pulls, essentially “sawing” the towel on the bar. If that makes sense.

2. BBG
   1. 225#
   2. 185#

   S/S
   1a. 3+2/10, 5/5, 5/6, 5/6 reps
   1b. 175#

3. M/28/5’6″/185

   Apr 14, 2015, 6:00 PM — Outlaw — BBG
   1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
   (135, 155, 185, 205, 215)

   2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
   (135, 155, 185, 205, 215)

   Strength/Skill
   1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.
   (10, 8, 7, 6)

   1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
   (115, 125, 135, 145)

   Conditioning
   7 rounds of:
   200m Run (absolutely all out effort)
   1 Legless Rope Climb 15′ (3 Tarzan pullups)
   7 Hang Power Snatches 135/95#
   Rest 1:1
   (1:45, 1:30, 1:35, 1:40, 1:50, 1:50, 1:40)
   TWT: 21:40

4. BBG
   1) 225, 235, 245, 250, 260
   2) 225, 235, 245, 255, 260

   Strength/skill
   1a) 5 + 26, 5 + 21, 5 +13, 5 +11
   1b) 185, 195, 200, 200
   -this combo was deadly

   Conditioning later

   • +1 on the combo

   • Conditioning
     1:23
     1:17
     1:19
     1:24
     1:25
     1:28
     1:29

     TWT : 9:45 Rx…if my post wod math is correct

5. Domonic Ernesti
   25/M/5’9″/200/North Central
   IG: @mrernestiempire

   BBG: Clean- 185, 205, 225, 245, 265
   Jerk- 185, 205, 225, 245

   S/S: 1a) 7, 5, 4, 1
   1b) 155, 175, 185(oooox), 180

   Cond: Ran 320m, subbed 5 strict pull ups for rope climbs.
   Round 1 – 3:00, Round 2 – 2:56. *All HPS UB
   Shoulder was really flaring up today. Called it after round 2.

6. M/41/5’10″/170

   BBG
   1. 135, 155, 175, 185, 195. I felt like 205 was doable.
   2. 175, 185, 195, 200, 205 (these were a little pressed-out)

   S/S
   1. 5+3, 4+3. 3+3, 10 kipping
   2. 135, 140, 145, 150

   Conditioning
   Nope.

   Big blowout on Saturday night and not much sleep until Sunday was tough to recover from for this 41 year old. Skipped yesterday, and it was a mental struggle just getting in to the gym this morning. I keep hearing Glassman’s words about such gluttony being contrary to our goals. Oh, well – it sure was fun. But I expect much better effort the remainder of the week.

7. BBG: 50-55-60-65-67,5 kg from hang

   Skipped jerk due to shoulder issue and practiced hsw
   instead

   Ring dips:
   4/1+5
   4/1+4
   4/1+3
   4/1+3
   That was hard…

   Btn push press:30-35-40-45 kg

   Conditioning:
   2:33
   2:54
   2:50
   3:27
   3:19
   3:48
   Did snatch with 40 kg. Did 2 legless rc seated which will probably be 6 m total. Had to rest between them and couldn’t go UB on the snatches either so wasted a lot of time there. My arms were really fried afterwards.

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

   BBG:
   1) 185/205/225/245/255# (This no hook grip thing is getting old!)
   2) 185/205/225/245/255# (happy to match my cleans here)

   STRENGTH/SKILL:
   1a) 15+16+13+12 = 56
   1b) 135/145/155/165… tough for me for some reason!

   COND:
   1) 1:35
   2) 1:33
   3) 1:38
   4) 1:38
   5) 1:39
   6) 1:38
   7) 1:37
   TWT: 11:18

9. 2) 225-245-265-275

   1a) 5+8/5+9/5+10/5+7
   1b)135-155-165-175 getting used to the position again

   Cond: 10:22 TTW…1:26-1:34…all snatches UB

   • TWT

10. cleans 255
    jerks 260
    dips ub/10, ub/5, 4+1/2, 4+1/2
    btn pp 185/195/205/215
    con
    twt=11:16
    all rounds between 1:24 and 1:52, rounds 1-3 ub on the snatches

11. BBG
    1) up to 245. Have a sprained ring finger that hurts like hell to pull and catch.
    2) all at 225. Need to get my shoulder stamina back up.
    Strength/Skill
    1a) 5+12-5+7-5+6-5+3
    1b) 135-155-185-190×2
    Cond
    1:50-1:52-1:47-1:49-1:52-1:54-1:56 TWT- 13:00
    All runs and climbs around :50 snatches had to be broken up due to finger and took forever.

12. Try to make up work today.

    Did
    4×10 back squats up to 255, haven’t back squatted in 4 months due to mobility issues in hip and TFL.
    Jerks: up to 245.

    Conditioning from yesterday: 17:10

    Today’s conditioning: 12:08TWT grip took a shit on rd 5. A lot of hang power snatches today 🙂

    • Also couldn’t run max effort, swamping land out back. Was taking 50seconds for just the run at a mild pace.

13. BBG:
    1) 205 – 225 – 245 – 260 – 270
    2) 225 – 245 – 265 – 285 – 305 (These felt really easy)

    Strength/Skill:
    1a) 6 – 6 – 7 – 8
    1b) 185 – 205 – 225 – 235(4)

    Conditioning:
    1:35
    1:37
    1:43
    1:39
    1:41
    1:48
    1:44
    TWT: 11:47 (All snatches UB)

14. IG: jporter43

    1: 185, 225, 275, 295, 315
    2: 185, 225, 275, 295, 315 fail (blah
    3a. +12, 12, 12, 13
    B. 135, 185, 205, 225

    4. 1:26
    1:30
    2:00
    1:47
    2:21
    2:28
    1:59

15. BBG
    1) 190/200/210/220/230
    2)195/210/220/225/230
    S/S
    1A) 5 +12/8/8/5
    1B) 160/170/180/185

    Conditioning
    12:25 TWT Rx’d
    6/7 Rds SN UB

16. Bbg: 1) 190
    2) 235
    Strength: 1a) 185
    1b) 5,4,3,1
    Conditioning: only time for 4rnds – 1:30,1:35,1:41, 1:43

    • IG@rrooney41

17. BBG
    1) 225-235-245-255-265 felt better on these
    2) [225-235-245] push jerks x 3 [255-270] split jerks x3

    Strength/skill
    1a) 5+13 / 5+9 / 5+3+3 / 5+3+2 (these sucked)
    1b) 185×5 / 185×5 / 195×4 (F 5th rep) 185×5

    Conditioning
    1:23 / 1:31 / 1:34 / 1:36 / 1:38 / 1:39 / 1:35
    TWT = 10:56
    Run was slightly longer than 200m but oh well. LL Rope climbs felt really good and all snatches were UB.

18. BBG
    1) 115,135,145,155,175
    2) 115,135,145,155,165

    s/s
    1a)5+4 for all
    1b) 115,125,135,135(4)

    Conditioning
    no rope, nor towel and I was a little short on time so I subbed 6 pull-ups for the climbs and only did 4 rounds. Forgot to time the first round, but the other 3 were 1:29, 1:41, 1:27

    • snatches for conditioning were @95#

19. BBG
    135-185-225-255-275(00X)
    135-185-225-255-275(0XX)
    – just getting strength back from injury

    Strength/Skill
    5+8/ 5+12/ 5+10/ 5+8
    135/ 165/ 185/ 195(000XX)

    Conditioning TWT – 9:17
    1:14
    1:19
    1:25
    1:20
    1:21
    1:21
    1:17

20. BBG:
    1)135/155/185/205/225
    2)Same

    Strength/Skill:
    1a) +4/+4/+3/+3
    1b) 135/155/175/180×2

    Conditioning: TWT = 13:24 (avg=1:50)

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