150418

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WOD 150418:

BBG

1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed

Strength/Skill

1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

Conditioning

6X200m Sprint

Build speed rounds 1-3 to a all out sprint for rounds 4-6. Rest 2:00 each round, or more if pace falls off from round 4 to 5.

16 thoughts on “150418”

  2. Did this on a Friday because I’m doing stuff this weekend
    BBG
    1) hit 193×3 dropped each one. Also did 201×1
    2) worked up to 265×3 dropped too
    Strength/skill
    1a) 205, 205, 215, 247 (can’t count kilos apparently but hit 3 jerks + 1 ohs CG) 230 3+2 last set
    1b) holds done
    Cond:
    Did 100m down& back due to short course: in seconds (28, 28, 28, 28, 29, 30) wooooof. These felt good even in metcons

  4. Pause sn- to 3×70
    Pause Cl- to 3×90
    Pj+OHS- to (3+2)x80, 2×90 (missed 3rd jk
    & arch/hollow holds- 4x10s/set
    6x200m. Walk 100m as recovery then back into it. Around 70-80% on most. First time sprinting in a long time

    • Apr 18, 2015, 7:00 AM — Outlaw — BBG
      1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed
      (115, 135, 155, 165, 175×1)
      *never done this before, conservative on weights

      2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed
      (155, 175, 185, 195, 205)

      Strength/Skill
      1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.
      (95, 115, 135,
      *T-spine and shoulders smoked

      1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

      Conditioning
      6X200m Sprint
      (:33, :29.8, :27.1, :29.1, :29.2, :28.1)
      Build speed rounds 1-3 to a all out sprint for rounds 4-6. Rest 2:00 each round, or more if pace falls off from round 4 to 6

  6. BBG
    Snatch: 32,5-35-37,5-40-42,5 kg (missed last snatch)

    Clean: 35-40-45-50-55 kg
    Legs felt so tired today so didn’t go all in.

    Push jerk + ohs: 35-40-45-50-52,5 kg
    Ohs felt easier for me with the jerk grib.

    Mu program. Managed to string a couple of mu together 3 times today.

    Hollow arch hold: 5 x 20 sec on/10 sec off for 2 min
    rotating. 1 min rest between rounds.

    Sprint: 34-35-35-34-33-34 sec.
    Havn’t been sprinting for 6 months and started to quick in the first 3 rounds. Hoping for some more sprint.

  7. BBG:
    1) 135 – 155 – 175 – 195(oox) – 205(xoo)
    2) 185 – 205 – 225 – 245 – 255

    Strength/Skill:
    1a) 135 – 155 – 175 – 175
    1b) Done. (Brutal)
    ***J-grip OHS started to bother shoulder, so I cut it at 4 rounds; P. Jerk at these weights is very easy.

    Conditioning:
    34.9 – 32.4 – 30.2 – 27.5 – 27.4 – 27.1

  8. BBG
    1) 185 200×2
    2) 230
    Strength/Skill
    Later
    Cond
    32.34-32.58-31.71-29.61-29.41-30.06 Did these on a track. Very nice not having to do a out and back on these!

  9. IG: @rrooney41
    1:30 rest between all BBG
    BBG: 1) 185
    2)215
    Only time for 3 rnds. No rest between rnds:
    Strength: 1a) 160
    1b) done

  10. M/41/5’10″/170

    BBG
    1. 95, 105, 115, 125, 135.
    2. 135, 145, 155, 165, 175.

    S/S
    1. 5×6 JG OHS @ 95#
    2. Done

    Conditioning
    Nope. Ran out of time.

    Really liked the way the pause lifts felt. I look forward to more of those (hopefully) in this cycle.

    JG OHS were awkward, but really made me focus on hardening up the entire system.

  11. IG: @a_a_ron0123

    Late start today, happy with the results though.

    BBG
    1) 155, 165, 185, 200 (2/3), 200
    -all UB
    2) 185, 205, 225, 235, 250
    -all UB

    Strength/skill
    1a) 135, 145, 165, 185, 200 (4/5), 200
    -wanted 200, so went with an extra set
    1b) all UB

    Conditioning
    -thunderstorms tonight so rowed 250 meters × 6 with 2 minutes rest in between sets

    55 seconds
    53
    51
    48
    47
    45
    *need extra work on the rower anyways, so I was glad to do this

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

    BBG:
    1) 135/145/155/165(oox)/165#(oxo)… these puppies really expose my weak back so I’m stoked to be including these in the cycle.
    2) 185/205/215/225/235#… ditto from above!

    STRENGTH/SKILL:
    1a) 165/175/185/185/205# love this because I already OHS in this position
    1b) all done UB

    COND:
    34.5
    33.4
    30.6
    30.3
    31.0
    31.0
    #inmetcons

  13. Snatches 185
    Cleans 215
    Ohs 155-175
    Core- done
    Con-did something different
    Alternating tabata of airdyne calories and box jump overs
    57 calories
    67 box jump overs

  14. bbg
    1) 115
    2) 155

    S/s
    1a) 95 (0 OHS),45,65,75,85 OHS were definitely the limiter
    1b) done

    Conditioning
    58, 39, 38, 34, 34, 33 done as an out and back

  15. BBG
    135-155-175-175
    135-185-205-205
    wasnt feelin right saturday

    Strength/Skill
    135-185-205-225
    Holds done UB

    Conditioning
    Ran 1,200m X3
    rest 3min
    about 4:30 each

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