WOD 150509:
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
6X800m Run – Repeats @ 100% of last week’s best mile pace, rest 1:1
BBG
1) up to 190
2) up to 250 (260×1)
Strength/Skill
1a) up to 155
1b) done
Cond
Raining outside so did some assault bike intervals. OUCH!
24 / m / 200 ( mid atlantic )
IG : essig14
Bbg. 1 pause snatch 5×3:
185 / 195 / 205 / 215 / 225
2. Pause cleans 5×3
185 / 225 / 255 / 275 / 295 x1
Rest will be done tomorrow, gotta go to work now
BBG
1)140,150,160,170,180-Same no misses
2)200,210,220,230,240-Same no misses,legs were gassed
S/S
1A)Skipped 1B) Done
Conditioning
3:05-3:10 Into the wind
3:00- with the wind
Pretty beat, so I cut a lot of the volume today…
BBG:
1) 165 – 185 – 205 – 215(oxx) – 210(xxx)
2) 185 – 205 – 225 – 245 – 265
***Lot of misses on the snatch, but they weren’t “bad,” per se.
Strength/Skill:
1a) DND (shoulder)
1b) Only 2 rounds (Abs still wrecked from Tuesday’s GHDs)
Conditioning:
3:10 – 3:01 – 3:00 – 3:16
M/27/5’11″/178
BBG
1) 105/115/125/135/145 (2 reps, missed third)
2) 135/145/155/185/205 (1 rep, missed second)
Strength/Skill
1a) 145/155/165/175/185 (missed second OH squat)
1b) DND
Conditioning
3:09, 3:04, 3:05, 3:06, 3:04, 2:59
BBG
1) 155, 165, 185 ooxo, 205 oox, 205 (+5) finally!
2) 185, 205, 225, 235, 260 oox, 260 (+5)
Strength
1a) 145, 165, 185, 205 (4/5)
1b) done all UB
Conditioning
Different
For time
300 double unders
100 push press 95#
8:42
300 DUs UB in 2:48 = PR by a lot
PP in sets of 10
BBG: my wt. progression on these were good today, missed the final rep on each bbg
1) 5X3 Paused Snatch (3 count pause @ knee) –155/170/185/195/205-hit 2, missed 3 in the bottom
2) 5X3 Paused Clean (3 count pause @ knee) – 215/225/265/245/255-hit 2, missed 3rd just in front
Strength/Skill
1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – 155-195, I have to adjust grip for OHS
1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – done, sucks.
Conditioning: Different-doing the 800’s tomorrow, tonight did- 1k row /100 du’s: 5:00. Du’s have been shitty last couple conditioning pieces that they’ve been in. lats are a bit sore after regional event 6, row/c3b/dshspu’s. But, the lifts have been where I’ve been crushed lately; numbers are good/improving, body fucking smoked.
6X800m Run – Repeats @ 100% of last week’s best mile pace, rest 1:1
800s – 3:27/3:24/3:19/3:17/3:15/3:10. It would help me to have someone to run these/running days with. I get bored.
Did the connectivity drills.
Bbg:
1. Pause snatch: 30-35-40-45-50-55kg
2. Pause clean: 45-55-60-65-70kg
1a.3 Push jerk + 2 ohs: 40-45-50-55-60kg (narrow grip on ohs is tricky)
1b. Did 5×10 back ext: bw-5-10-10-10kg (because did arch hollow with the connectivity and still feeling the ghd sit up from the other day)
Didn’t do the conditioning.
BBG
1) 135
2) 175
S/S
1a) 75,85,95,105,115
1b) done
Realized I had been shorting myself a round on these the last few weeks. Until this week, mobility was the limiter for the jerk grip OHS, but I have that sorted and now its stability.
Conditioning
DND
M/49/155
Connectivity: 5 rounds of 20s relevee, hollow and arch hold
3×10 ghd
3x20s HS hold on parallettes, lower to 20s L hold
PP/OHS: 75-85-95-105-115 Really struggling with the mobility here.
Pause snatch x3: 95-105-115-125-135-145-155 =82%
Pause clean x3: 105-115-125-135-145-155-165-175 = 80%
Conditioning: I did Regional event 6 because I haven’t done any of the other running wods leading up to this, and I didn’t do Regional event 6 on Friday.
14:55. Everything unbroken.