150415

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WOD 150415:

BBG

1) EMOM for 10:00-

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Strength/Skill

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

Conditioning

3 rounds of:

1:00 ME Strict HSPU

4:00 AMRAP of:

7 Power Clean & Push Jerks @ 70% of max from #2
14 Bar Facing Burpees

1:00 Rest

23 thoughts on “150415”

  1. Power snatch:
    27,5-30-32,5-35-37,5-40-42,5-45 (missed #3)-40-42,5 kg

    Power clean and push jerk:
    40-42,5-45-47,5-50-52,5-55-57,5-60-61 kg (two singles)

    Front squat: 47,5-50-52,5-55 kg

    Mu: did only strict today:
    2-1-1-1-1-1-1

    Conditioning:
    11 + 1+3
    9 + 2
    7 + 1 + 7 burpees
    Have no idea why first round was so slow….during the second round I really thought I had miscalculated the clock. Anyway, today was rough. Arms are so so tired now. Rest day tomorrow, yay!

    • used an abmat for hspu. A real weakness. Hope they don’t show up for Masters Qualifier

  2. BBG
    1) 135, 145, 155, 160, 165, 170, 175, 180, 190 (2/3), 190
    2) 155, 165, 175, 180, 185, 190, 195, 200, 205, 220

    Strength/skill
    1a) 185, 205, 225, 245
    1b) 2+6, 2+6, 2+6, 2+4
    -oblique is still bothering me, so kept the kipping MU to manageable sets

    Conditioning later

    • Conditioning
      PC&PJ @ 155#

      18/2 + 1
      14/2
      11/2
      (43/127 reps)
      -Feeling great on BBG and strength lately but no ability to push on conditioning.

  3. BBG
    Skipped. Going to skip any pulling this week to try and heel up my finger.
    Strength/Skill
    1a) up to 240
    1b) Did ME strict 4-3-3-3
    Cond
    Subbed 30lb wallball squat clean shots for barbell.
    11-8-8 on HSPU didn’t score the rest but was around 3 reds on each. Elbows were very sore this AM.

  4. BBG
    1. 125, 135, 145, 155, 160, 155, 155, 155, 155, 155#
    2. 135, 140, 145, 150, 155, 160, 165, 170, 175, 185#

    S/S
    1a. 135, 155, 175, 200#
    1b. 2 strict MUs per round (came down after each rep)

  5. M/41/5’10″/170

    BBG
    1. 95, 100, 105, 110, 115, 120, 125, 130, 135, 140
    2. 125, 130, 135, 140, 145, 150, 155, 160, 165, 170

    S/S
    1. 4×10 @ 135
    2. 1+3, 0+4, 0+6, 0+4

    Conditioning
    Nope. Energy was good and mentally I was there, but knees and elbows were a little sore and I want Friday and Saturday to be strong days.

  6. 24/m/200
    IG: Essig14

    BBG:
    1. p. sn emom: 135 (60%), 145, 155, 165, 175, 185, 195, 205, 215, 225xxx

    2. p c & p jerk emom: 175 (60% of p clean), 185, 195, 205, 215, 225, 235, 245, 255, 265 (245 & up were fast singles)

    strength/skill: later

    conditioning:
    rd1: 15 strict hspu, 1 1/2+7 @ 180lb
    rd2: 10 strict hspu, 1 1/2+4
    rd3: 10 strict hspu, 1 1/2+7
    (The transition from hspu to jerk to burpee killed the old shoulders. Spicy)

  7. Bbg
    1) 135/145/155/165
    170/175/180/185×1/175/185

    2) 155/165/175/180/185
    190/195/205/215/220

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

    *Slow and painful day at the office….anyone else?

    BBG:
    1) 135/140/145/150/155/160/165/170/175/180#
    2) 155/165/175/185/195/205/215/220/225/230#(ox)

    STRENGTH/SKILL:
    1a) 185/205/225/245#
    1b) subbed 5×5 UB MUs because shoulder was junk and strict kills me

    COND:
    @160#
    1) 21/1+17 (38 reps)
    2) 13/1+19 (40 reps)
    3) 14/2+1 (43 reps)
    Totals: 48/121

  9. BBG
    1)115/125/130/135/145/150/155/160/165/170
    2) 155/165/170/175/185/190/200/210/215/225

    Strength/Skill
    1A)180 / 195 / 210 / 220
    1B Did 2 Strict with mini band assistance + 2 Kipping

    Conditioning
    Did 3 x1 min Strict HSPU @ Regional Standards, Ripped Hand on Friday, taking then next 2 days to let it recover

  10. M/28/5’6″/185

    Apr 15, 2015, 5:00 PM — Outlaw — BBG
    1) EMOM for 10:00-
    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
    (135, 140, 145, 150, 155, 160, 165, 170, 175, 180)

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
    (155, 160, 165, 170, 175, 180, 185, 190, 195, 200)

    Strength/Skill
    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00
    (155, 185, 205, 225)

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00
    (2+7, 2+4, 0+6, 0+4)

    Conditioning
    3 rounds of:
    1:00 ME Strict HSPU
    (20,13, 10)

    4:00 AMRAP of:
    7 Power Clean & Push Jerks @ 70% of max from #2 (140)
    14 Bar Facing Burpees
    (1+17, 1+18, 1+12)
    1:00 Rest

  11. BBG:
    1) 145 – 155 – 165 – 175 – 185 – 195 – 200 – 205 – 210 – 215(ox)
    2) 165 – 175 – 185 – 190 – 195 – 200 – 205 – 210 – 215 – 220

    Strength/Skill:
    1a) 185 – 205 – 225 – 235
    1b) 2/5 – 2/4 – 2/4 – 2/2

    Conditioning:
    1) 11 & 1+7 @ 155#
    2) 9 & 1+8
    3) 8 & 1+10

  12. Snatches 135,145,155,165,175,3×185,2×175
    Hit all the snatches but dropped the weight down cuz they became squat snatches
    Cj
    185,195,205,215,225,3×235,245, 245failed push jerk
    Front squats 225
    Mus (very small kip+kipping)
    2+3/2+4/2+5/2+3
    Conditioning skipped. Might need to break this into two sessions next week

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

    BBG: 1) 115, 135, 155, 165, 175, 185, 195(xxx), 190(xxx), 185, 185(xox)
    2) 165, 175, 185, 195, 205, 225, 245, 255(oxx), 250(xox), 245

    S/S: 1a)185, 205, 225, 245
    1b) 5, 5, 5, 5 *Subbed ME UB strict c2b

    Cond: Got 6 reps into strict hspu and shoulder decided it was not having any of that. During that time someone decided to be so kind as to take the barbell I was using (I workout at a YMCA for the time being) so I did some rowing intervals and called it a day.

  14. BBG
    1) 135 / 145 / 150 / 155 / 160 / 165 / 170 / 175 / 180 / 185 (2+1)
    2) 205 / 215 / 220 / 225 / 230 / 235 / 235 / 235 / 240 / 245 (1+1)
    Strength/skill
    1a) 215 / 225 / 235 / 245 (8+1) ouch
    1b) 2+6 / 2+5 / 2+4 / 2+4
    Conditioning
    HSPU 16+2 / 10 / 8
    AMRAPs 2 full rounds, 1 RD + 4 burpees, 1 RD + 4 burpees
    Used 175# for weight. Shoulders are toast.

  15. BBG
    1) 85-130
    2) 110-155

    S/S
    1a) 95,105,115,125
    1b) subbed 6 progressions

    Conditioning
    2 rounds @ 110#
    8-26, 9-27

  16. BBG:
    Worked up to #130
    Worked up to #200
    Strength:
    Fsq 95,115,135,145
    4 sets of 6 strict pull ups 6 strict ring dips
    Cond:
    Hspu 5,3,0
    3 tds
    7 power cleans #140
    14 bar facing burpee
    1) 2rds 2) 2 tds 3) 2tds +1

  17. BBG
    135-145-155-165-175-185-195(00X)-185-185-185
    185-195-205-215-22-235-240-245
    Was doing 3 TnGo reps each set up to 225 then got reminded it was onlt 2 reps.

    Strength/Skill
    185-205-215-215 Heavy but not maximal
    2+5, 2+8, 2+5, 2+5

    Conditioning
    12 1+5
    8 1
    8 1+5

    Went pretty hard Monday & Tuesday. Monday I did a 2aday and feelin the gains settin in. Had no energy after lifting today/

  18. BBG:
    1)95 up to 155 and failed
    2)135 up to 205

    Strength/Skill:
    1a) 155/175/185/205 (woof)
    1b)4 attempts at strict followed by 3 kip right after

    Conditioning:
    4HSPU, 1 PC&PJ….then stopped

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