150513

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With Regionals a fortnight away…

Yes, I’m aware that a fortnight is 14 days – but damn it sounded dramatic.

…there won’t be a ton of PR videos – unless your name is Wes Kitts – and I don’t have a ton of time to scour the airwaves, or tinkle the ivories for content. So why the unnecessarily long discourse on what I’m posting?

Basically, it was a long-winded apology for posting a video of one of my current favorite riders, jumping a 500# Sportster over a two lane freeway on-ramp.

When Froning does this I’ll be impressed.

WOD 150513:

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 – same load as last week but try to make each set AFAP, rest 2:00

1b) 4XME UB Muscle-Ups – rest 2:00

Conditioning

12:00 AMRAP of:

75 Double-Unders
15 C2B Pullups

22 thoughts on “150513”

  1. BBG
    1) 135, 145, 155, 165, 170, 175, 180, 185, 210*, 210*
    *was able get 3 reps @ 210# each time, broke parallel on the 3rd each time though
    2) 155, 160, 165, 170, 175, 180, 185, 190, 195, 200
    -kept it light to focus on technique again, push jerk is shit

    Strength/skill
    1a)
    185 (:16)
    205 (:19)
    225 (:21)
    250 (:29)
    -no belt this time
    1b) 10, 10, 10, 6*
    *hand was getting raw, so stopped there planned on 10 each set

    Conditioning later

    • Whats your best Push Press and Push Jerk ?, I really feel like they are holding you back compared to some of your other lifts….if only they were as easy as ring dips for you !

      • No idea really. I’ve done doubles and triples up to 235 on push press. I’ve power cleaned and push jerked 260, but the jerk is ugly. I would have to say the problem is a mobility issue. I can’t comfortably put weight OH and go into a proper partial squat like you’d see most people do. So I’m not sure where the problem is, but I’d guess that it’s in my upper back because I can feel my lower back compensate during a heavy push jerk.

    • Conditioning
      6 rounds + 33 DUs
      -all DUs UB
      -C2B in sets of 8 & 7 all the way through

  2. Domonic Ernesti
    M/25/5’9″/200
    IG: @mrernestiempire

    BBG: 1) 135, 145, 155, 165, 175, 175
    2) 185, 205, 225, 225, 225, 225 *Only did six of each because of time and did not push too hard, focused on form at semi heavy %.

    S/S: 1a) 185(:25), 205(:26), 225(:26), 245(:32) *No belt. Knee sleeves on for sets over 200. Not sure how I maintained same times for first 3…

    Cond: 3 Rounds *DU’s were great today! C2b were horrible.

  3. BBG
    1)115/125/135/145/150/155/160/165/175/180
    +5lbs from last week, 10lb increase on T&G triple since Nov.
    2)155/165/175/185/190/200/205/215/225/235 +5lbs from last week

    S/S
    1A) 195/37 sec 210/40 sec 220/40 sec 230/41 sec
    1B) Did some Singles and Doubles, hands are wrecked

    Conditioning
    Hands were junk, Did 40 Double Unders EMOM for 10 min and did some mobility.

  4. Snatches up to 190, 185 for last two sets
    Cj up to 255, failed 260, last set at 255
    Did non Tng reps for last 5 sets of Cj
    FS
    225-19
    235-20
    245-21
    245-23
    Mu’s 11(PR)/8/7/7 (+3 from last week)
    Con-something different

  5. BBG:
    1) 95 up to 165×2 (failed 3rd)
    2) 135 up to 215×1 (couldn’t T&G second rep)

    Strength/Skill:
    1a)135/155/185…..around :31, didn’t do 4th set
    1b)did E:20MOM6 1 burpee muscle up

    Conditioning:
    Different

  6. BBG
    1) up to 180
    2) up to 230
    *made smaller jumps today in weight on both of these to work on catching on a true power position rather than catching too wide. Felt great with these today!
    Strength/Skill
    1a) 200 (:24) 220 (:28) 235 (:32) 245 (:40)
    1b) 5-6-7-7 wasn’t feeling these today.
    Cond
    6rds dubs in big sets but never UB. 5-5-5 on c2bs.

  8. BBG

    1. Hit 205 for 3 then 215 for 2.. Missed the 3rd rep but last I checked 215 was my power snatch 1 rep.

    2. Up to 250 and barely.. 255 wasn’t happening.

    Strength / skill

    1a. 185 (20s), 205 (22s), 225 (22s), 245 (25s)
    1b. Bar muscle ups no rings today. 7, 5, 5, 5

    Conditioning
    Did Randy 5:20.. Guess I’m a bitch.. Know idea how people are getting sub 4 haha

  9. BBG:
    1) 145 – 155 – 165 – 175 – 185 – 195 – 205 – 215(x) – 210 – 215(x)
    2) 165 – 175 – 185 – 195 – 205 – 215 – 225 – 235 – 245(x)

    Strength/Skill:
    1a) 185(:23) — Stopped after 1st set; knees weren’t having it.
    1b) 5 – 7 — Shoulder felt okay, but didn’t push it after MUs yesterday.

    Conditioning:
    3 + 78 — 1st 75 DU UB, the frustratingly crappy. C2B were in sets of 2-5.

  10. M/28/5’6″/185

    May 13, 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.
    (150, 155, 160, 165, 170, 175, 180, 185, 190(miss), 190 (x-miss))

    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.
    (175, 180, 185, 190, 195, 200, 205, 210, 215, 220 (missed jerk 1-hit))

    Strength/Skill
    1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00
    (175 (:24), 205 (:22), 225 (:30), 235 (:28)

    1b) 4XME UB Muscle-Ups – rest 2:00
    (12, 8, 10, 8)

    Conditioning
    12:00 AMRAP of: (450 reps – 5 full rounds)
    75 Double-Unders
    15 C2B Pullups — 450

  11. M/49/155
    AM Session:
    4×10 shoulder press: 30-30-32-34kg
    4×10 timed front squats: 60kg/20s-70/28-74/28-76/22

    PM Session:
    Connectivity: box shoulder stretch, hand and feet hollow hold, pvc pass through, tap levers on rings

    4xME MU: 8-7-5-6. Yuck. Don’t know why these were not so great for me today.

    Power snatchx3 emom: 95-100-105-110-115 -115-120-125-135-150. Really dogged this one in the beginning and then turned up the juice on the last 3 sets.

    Conditioning:
    5 rounds + 63 DU.
    First 4 rounds of c2b were unbroken, then I ripped, so the 5th round was not butterfly and done in 2 sets.
    First set of du was unbroken, then in chunks of 15-35. Had a few false starts where I could not find my rhythm. The 4×15 c2b UB was good for me.

    PC-PJ emom tomorrow, plus another crack at Tommy V.

    • Thursday workout:
      Connectivity: 3×15 ab wheel roll outs

      Conditioning: Tommy V: 21-15-9 thrusters 115# and 12-9-6 rope climbs
      14:57, which is 3 minutes better than last week.
      Thrusters felt better. I also wore gloves for the first time which helped a lot on the descent of the rope climbs.

      Barbell: emom 10: 2 PC-PJ.
      After Tommy V, I did not have much left at all for this one. I started at 115 which is 56% and got up to 140, which is 70%. Not touch and go. Better than nothing.

  12. A bit short on time. So just did 6 min emom for bbg and started lighter:
    1. P. Snatch: 30-35-40-45-50-55kg
    2. P. Clean and push jerk: 40-45-50-55-60-65kg
    1a. 4×10: front squat: 40-50-60-70kg
    1b. 4x me unbroken mu: 5-5-5-4+1 (much better than last week)
    Cond: 12min amrap: 3 rounds + 50 double unders.

  13. BBG
    1) 95/95/105/105/115/115/125/125/135/145
    2) 135/145/155/155/175/175/185/185/195/205

    Strength/Skill
    1a) 135/155/185/205
    1b) Subbed strict pull-ups, no rings available today. Did 4 sets of 5.

    Conditioning
    4 rounds + 75DU + 6 C2B (441 reps)

  14. BBG
    135-145-165-175-185-195-200(oox)-200(xxx)-200-200
    185-195-215-225-235-240-240-240-255-255

    Strength/Skill
    225-245-265-225
    12×4

  15. Have been a follower a couple of years, been to a couple of camps. Masters athlete just coming back from shoulder surgery. Looking forward to the Master’s Programming!

  17. BBG
    1) 95,105-140(0)
    2) 110,120,130,140-170(1)

    S/S
    1a) 105-23, 115-23, 125-26, 135-30
    1b) stage 2 progressions 8(feet came off), 13, 12, 12

    Conditioning
    2 rounds, 6c2b

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