150421

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Molto travel problems, new stuff is coming.

WOD 150421:

BBG

1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed

2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed

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.

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

Conditioning

10:00 AMRAP of:

14 KB Thruster 24/16kg (2 KBs, one in each hand)
14 TTB

24 thoughts on “150421”

  1. only enough time to get in BBG early this AM

    Block CL- to 3×100 (felt terrible)
    Rack jerk- to 3×90 (stopped there)

    I’m a baseball coach and we have a long road trip today- got what I could in before school, as we probably won’t be back til after 11 tonight.

  2. BBG
    1) 225, 235, 245, 255, 265 (+5)
    2) 225, 235, 245, 255, 265 (+5)

    Strength/skill
    1a) 5 + 29, 5 + 21, 5 + 14, 5 + 11
    75 kipping (+5 from last week)
    1b) 145, 165, 185, 205 (4/5)
    -guess those extra dips cost me here

    Conditioning later

    • M/41/5’10″/170

      BBG
      1. 135, 155, 175, 195, 205 (+10)
      2. 155, 175, 195, 205, 210 (+5, and generally better jerks than last week)

      S/S
      1a. 5+5, 4+4, 4+3, 3+3
      1b. 140, 145, 150, 155

      Conditioning
      Used 20kg KB.
      3 rounds + 8 KB thrusters

  3. M/28/5’6″/185

    Apr 21, 2015, 6:00 AM — Outlaw — BBG
    1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
    (145, 165, 185, 215, 225)

    2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
    (145, 165, 185, 215, 225)

    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, 10, 8, 6)

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
    (125, 135, 145, 155)

    Conditioning
    10:00 AMRAP of: (135 reps – 4 rounds + 9 TTB)
    14 KB Thruster 24/16kg (2 KBs, one in each hand)
    14 TTB (all UB) — 135

  4. M/28/5’6″/185

    Apr 20, 2015, 4:30 PM — Outlaw — BBG
    7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
    (125, 135, 145, 155, 165, 175, 185)

    Strength/Skill
    1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
    (Done)

    1b) 4X10 Back Squats (timed sets) – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.
    (235 (:30), 255 (:29), 275 (:31), 285 (:45))

    Conditioning
    100 Bar Facing Burpees – For time.
    EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#
    (14:58 – 3×60″ after PC&PJ In last 6′)
    — 14:58

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

    BBG: 1) 185, 205, 225, 245, 265 (Same as last week but felt much easier and smoother)
    2) 205, 225, 245, 265, 275 (+30 Stopped at 245 last week because shoulder was flaring up a little, feels great this week.)

    S/S: 1a) UB+10, UB+6, UB+4, UB+2 (+5)
    1b)145, 155, 175, 185(oooox) That last rep got me again.

    Cond: 94 reps (3 rounds + 10 thrusters) Used two 55# DB’s because the Y doesn’t believe in having two KB’s at the same weight. The DB’s were a lot more awkward than I expected and made this a really difficult workout.

  8. BBG: 50-55-60-65-68,5 kg (+1 kg).
    From hang. Missed # 1 on 68,5. Went again and got all 3.

    Jerk: 50-55-60-62,5-65 (+5 kg)
    Havn’t been doing those for a while because of shoulder. Today I focused on dipping straight down and not tilting my upper body. Kept a 3 sec pause in the split for good balance. Great jerks today.

    Mu program including paused ring dips

    Push press btn: 35-40-45-47,5 kg (+2,5 kg)

    Conditioning:
    Did a combination of row, deadlift and front squat.

  9. BBG:
    1) 155/185/205/225/235
    2) 135/155/185/205/225F

    Strength/Skill:
    1a) 7/5/4/5
    1b) 135/155/165/175

    Conditioning:
    3rds
    30 DUs
    15 T2B
    10 Push Jerks 135/95#
    –4:16Rx

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

    BBG:
    1) 205/225/245/260/275# (+20#) yea you could say I felt good today on these. Gotta be able to clean 300# now!!!!!!
    2) 205/225/240/255/265#(oxo)

    STRENGTH/SKILL:
    1a) 21+16+13+13 = 63 (+7)
    1b) 145/165/175/185# (+10#)

    COND:
    4+10 thrusters….yea these are weird!

    • Why didn’t you go for 300# then? Sometimes you just gotta go for a max when you’re feeling it.

      • Oh god it was tempting but I was short on time. After my session I knew that would keep me up tonight!

  11. Cleans 260 (+5)
    Jerks 265 (+5)
    Dips all UB/+12,6,4,2
    Pp 195/205/215/4×215
    Con 5+8

  12. BBG
    1) up to 245
    2) up to 250 hit 260 for three but had to re rack after the 2nd because 2 1/2 fell off. Will use clips next time. Shoulder stamina is getting there though!
    Strength/Skill
    1a) 5+15-5+10-5+5-5+3
    1b) up to 190
    Cond
    4+9 t2b Not very pleasant if you are fast at toes to bar.

  13. Bbg
    1) 185/205/225
    235/245PR from blocks ever
    Even hit 3.

    2)205/225/235
    245/255×2

    Str/sk
    1) 15/10/3/4lulz
    2) 135/155/165/165

    Cond
    3rd+5, pretty brutal after hitting everything back to back today. Shoulders were on fire!

  14. BBG:
    1) 225 – 245 – 265 – 275(oox) – 275(xxo)
    2) 245 – 265 – 285 – 305 – 315

    Strength/Skill:
    1a) 7 – 8 – 9 – 7
    1b) 185 – 205 – 225 – 235

    Conditioning:
    3 + 25 — Thrusters not bad; TTB shitty.

  15. M/25/210#/6’4″/Texas
    Ig: snatchandcab

    A) 235, 255, 265, 275, 280 (+5lb PR from blocks for 3)
    B) 225, 245, 275, 295, 305
    Strength
    A)done
    B)205# across
    Con
    1) 3 plus some change

  16. BBG
    135-185-225-255-275(00X)
    still nursing s.i. joint – backing off after any failed attempts unlike before

    Strength/Skill
    10/ 8/ 9/ 4
    165/ 185/ 185/ 185

    Conditioning
    4+6
    KB thruster super big weakness of mine, found a groove and banged em out.

  18. BBG
    1) 180 (+5 from last week)
    2) 175(2) +10 from last week

    S/S
    1a) 5,3,4,3
    1b) 115,125,135,135

    Conditioning
    only could do 7:00 did 81 reps with 35#KB

  19. Am:
    Worked on hand stands and core.
    Pm:
    Bbg: 5×3 clean from blocks: 40-50-60-65-70kg
    5×3 jerk from rack: 40-50-60-65-70kg
    1a. 4×5 tempo ring dips + me kip: 5+5-5+6-5+3-5+2
    1b. 4×5 Jerk grip btn push press: 40-50-60-65kg
    Ran out of time for conditioning.

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