26 thoughts on “150428”

1. M/28/5’6″/185

   Apr 28, 2015, 5:30 AM — Outlaw — BBG
   1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
   (155, 185, 205, 225 (x1))

   2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
   (155, 185, 205, 225 – after clean from blocks)
   * feeling weekend USAW course

   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.
   (5+8, 5+11, 5+8, 5+4)

   1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
   (135, 145, 155, 165)

   Conditioning
   1) For time:
   50 Double-Unders
   50′ OH DB Walking Lunges 50/30# (each hand)
   25 TTB
   100 Double-Unders
   25 TTB
   50′ OH DB Walking Lunges 50/30# (each hand)
   100 Double-Unders — 10:06

2. Barbell:
   Cleans from blocks
   (165,185, 215, 235, 245)
   Jerks from blocks
   (165, 185, 205, 222, 255)
   Strength:
   1a) 5/10, 5/10, 5/10, 5/10
   1b) 135, 155, 175, 195

   Conditioning
   10:11 RX

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

   BBG: 1) 215, 235, 255, 275(oxx), 275
   2) 215, 235, 255, 275 *When bringing the bar back down to my shoulders between 2nd and 3rd rep it caught my collar bone solid so I did not do a 5th set

   S/S:1a) UB+12, UB+5, UB+2, UB+1
   1b) 155, 165, 175, 185(oooox) That damn 5th rep @185 has beat me the last three weeks in a row!

   Cond: 12:57 Double unders are coming along but still need work.

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

   BBG:
   1) 225/245/265/275/285# (+10#)…. took Randall’s advice since I felt good and threw 300# on the bar for a PR clean and nailed it BOOM!!!!!
   2) 215/235/255/265/275# (+10#)

   STRENGTH/SKILL:
   1a) 5/23 – 5/20 – 5/18 – 5/14 = 20/75 (+11)
   1b) 145/165/185/(195#)… just had no juice for any reps here

   COND:
   8:14…. OH was fried so dubs were a mess and those lunges felt like a battle to lock out from the first step! TTB’s in sets of 5.

5. Is everyone doing 50 DUs at the start? My OCD keeps telling me it should be written as:

   100 – 50 – 25 – 100 – 25 – 50 – 100

   • I was thinking exactly the same but sticked to 50

   • If I’ve learned one thing over the last couple of years following Rudy its………do what is written!

     Well…. unless it says cock punch yourself 50 times (Sorry coach but I might question you there)

     • Yup, agreed… on both counts. For some reason this just struck me as odd.

6. BBG: 45-50-55-60-65 kg. From hang

   Jerk: 50-55-60-62,5-65 kg (missed #3)

   Ring dips: 5+4. Then I had to split it up to:
   5-3
   4-1+3
   4-1+2

   BTN pp: 30-35-40-45 kg

   Conditioning:
   9:29
   Used 10 kg db instead of 13 kg. They seemed heavy
   before I started but weren’t a problem at all during the workout.

7. BBG
   1) 255 260×1 first time pulling in a while from this position without finger pain. Now time to start improving here.
   2) 265
   Strength/Skill
   1a) did 3sec holds in each position on a timer. Ouch. +2×4
   1b) 185 205×4
   Cond
   7:01 wanted sub 7 tripped on the rope with about 3 left. Moved solid throughout.

8. BBG:
   1) 135/185/205/225/245 (+10)
   2)DND

   Strength/Skill:
   1a) +5/+4/+5/+2
   1b) Up to 165

   Conditioning:
   Did Terrible 3s and it was terrible….39:09

9. Bbg: 1) 235
   2) 260
   Strength: 1a) +5,+4,+3,+1
   1b) 185
   Conditioning: DU were destroying my shoulders so had to break into sets of 20. This hurt my time and ended with 15:12

10. IG:@rrooney41

11. BBG
    1) 200,210,220,230,240 (+5lbs)
    2) 200,210,220,230,240 (+10lbs)

    S/S
    1A) 5 +/ 12/12/8/9
    1B) 165/175/185/195 (+5lbs)

    Conditioning
    7:48 Rx’d

12. BBG
    1) 225, 235, 245, 255, 275 (2/3), 275 (+10)
    -was feeling fast/strong off the blocks, so loaded up 300# and got it! Awesome job Peter, couldn’t resist to join the 300# club with you.
    2) 225, 235, 245, 255, 270 (+5)

    Strength / skill
    1a) 5+33, 5+21, 5+17, 5+11 (82 total kipping) +7 from last week
    1b) 145, 165, 185, 205 (+5)

    Conditioning
    7:45 Rx
    -felt out of breath the whole time
    -all DUs UB though
    -TTB 15/10 each time

    • Hell yea man!!!

13. BBG:
    1) 225 – 245 – 265 – 275(oox) – 275(oox)
    2) 245 – 265 – 285 – 305 – 325(oox)

    Strength/Skill:
    1a) 5 – 4 – 4 – 3 (These killed my L. shoulder today.)
    1b) 185 – 205 – 225 – 245(4) (These are wrecking the base of my neck.)
    Conditioning:
    11:27 — TTB were slow AF.

14. M/29/160/NorCal
    BBG
    1. 225 (240 for 2)
    2. 230 (245 for 1)

    Strength
    1a. DND
    1b. DND

    Conditioning
    10:41

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

    BBG
    A) 235,255,270,280,missed 285 twice
    B) 245 across, No blocks, working from a rack and bringing it back down to your shoulders w/weight is a bitch
    Strength
    A) dips=done
    B) 205 across
    MetCon
    10:51

16. BBG
    225-255-275-285(oxx)
    Hit 285 easy but backed off listening to my body.

    Strength/skill
    All 5+5
    185-185-195-195

    Conditioning
    – 7:54
    Should of moved faster, everything was easy just didn’t have much of a push, lacking macros today.

    • Jerks:
      185-225-255-275

17. BBG
    1) 225, 235, 245, 255, 275×3 ugly though
    -was feeling fast/strong off the blocks, so loaded up 300# and got it! Awesome job Peter, couldn’t resist to join the 300# club with you.
    2) 225, 235, 245, 255×2 really just wasn’t feeling these today so I stopped early to avoid injury

    Strength / skill
    1a) 5+21, 5+16, 5+11, 5+9 (these were actually tempo + strict, learned how to kip
    1b) 185 for all

    Conditioning
    7:00 Rx
    -New rope feels amazing
    -pretty fun overall

    • All aboard the PR train!!! Nice work man!

      • I’m a dumbass I copied randall’s stuff then changed it but forgot to take that part out lol…I”ll give 300# from the blocks a try soon though!

18. BBG
    1) 185
    2) 175

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

    Conditioning
    15:31 30#

19. BBG
    1) 5X3 Clean from blocks (just above knee) – 225/240/255/270/285(1/3)
    2) 5X3 Jerk from blocks/rack – 215/225/240/255/270(1/3)

    Strength/Skill
    1a) DND time
    1b) DND time

    Conditioning: For time – (9:05, ehh), more mess-ups on du’s than I would like/OHDBWL awkward

    50 Double-Unders
    50′ OH DB Walking Lunges 50# (each hand), awkward (will work more of)
    25 TTB
    100 Double-Unders
    25 TTB
    50′ OH DB Walking Lunges 50# (each hand)
    100 Double-Unders

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