19 thoughts on “150610”

1. You know for a few years i was conditioned by this website to squat on tuesday and friday. Max out lifts on Saturdays. In case you are wondering Rudy, I miss that schedule. I feel dirty for some odd stupid reason modifying it to fit my own desires, but damn you for programming me to think one way and then re wiring my brain. I have been a mess since the Open prep stuff started.

2. BBG
   1) 135, 145, 155, 165, 175, 185, 205*
   *broke parallel on the 3rd rep
   2) 155, 165, 175, 185, 195, 205, 225

   Strength/skill
   1a) 225, 255, 275, 300 (+5)
   5 @ 270 wanted nothing to do with this set
   1b) 11, 11, 10, 9

   Conditioning later

   • IG: @a_a_ron0123

     Conditioning
     TWT: 14:59 Rx

     4:50
     4:56
     5:13

3. BBG
   1)Went a little lighter to try to use my legs more in the 1st Pull 120/130/140/150/155/165/175
   2)165/180/190/200/210/220/230,feeling smoother
   S/S
   1A)240/255/270/280×4 Reps /250×5
   1B) 8/8/8/7 used Abmat and 15s

   Conditioning
   14:32 TWT Rx’d
   Rows were 3:27.6/3:26.6/3:27.3
   All Thrusters UB

4. BBG
   1) up to 170
   2) skipped. Got plenty of practice with these during yesterdays conditioning.
   Strength/Skill
   1a) up to 270 4@245
   1b) 8-9-9-9
   * lifting #s down a bit today. Yesterdays conditioning took a bit out of me.
   Cond
   1) 4:53
   2) 5:01
   3) 4:59
   TWT- 14:53

5. BBG:
   1) Up to 155
   2) Up to 195

   Strength/Skill:
   1a)Up to 225 (my legs are not there yet) + 195×5
   1b) 4/4/4/5

   Conditioning: Hero wod (Josh) 5:55rx

6. Bbg: 1) 175
   2) 225
   Strength: 1a) 235
   1b) 8,7.5,7,7
   Conditioning: bike ride tonight

7. IG: @rrooney41

8. BBG
   1) 145 – 165 – 175 – 185 – 195 – 205 – 215(x)
   2) 165 – 185 – 195 – 205 – 215 – 225 – 235
   *Snatches felt terrible; PC/PJ surprisingly better.

   Strength/Skill
   1a) 225 – 255 – 275 – 295(3) – 260(6)
   1b) 7 – 10 – 8 – 6

   Conditioning
   1) 4:50 — Stopped here, patella tendon was on fire.

9. AM session
   EMOMs:
   1) 135, 145, 155, 165, 175, 185×2+1f (stupid miss), 185×3
   2) 205, 215, 225, 235, 245, 255, 260 1+1
   Did 4 rounds of yesterdays conditioning
   1:31, 1:38, 1:45, 1:47

   PM session
   Strength/skill
   1a) 5/250, 5/265, 5/280, 4/285 (didnt fail my rack pos was bad) 6/250
   1b) 8+2, 7+2, 6+1, 6+1+1 these were shit today
   Conditioning: only had time for 2 rounds
   4:53, 5:08 thrusters were UB but I died on the row, which im usually good at

10. WOD 150610:

    BBG

    1) 125-135-145-155-165-175-185(2)

    2) 155-165-175-185-195-205-215(1)

    Strength/Skill

    1a) 185-205-215-230 then 200 for 7

    1b) 14, 12, 11, 10

    Conditioning
    3 rounds of: run 800m then 30 Thrusters 65/45#. Rest 2:00 after each round.
    4:26, 4:39, 4:56 for TWT of 14:01

    • Just drove the route, it’s a long “800m”

11. M/28/5’6″/185
    BBG
    1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a max triple
    (125, 135, 145, 155, 165, 175 (singles), 185 (1-1-miss))

    2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a max double
    (155, 175, 195, 205, 215, 225, 235)

    Strength/Skill
    1a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00
    (185, 205, 225, 245, 220 x 14 reps)

    1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up, no pause at bottom) – rest 2:00
    (Not performed – no time)

    Conditioning
    3 rounds of:
    Row 1k (3:47, 4:09, 4:14)
    30 Thrusters 65/45# (1-3: 3×10)
    (5:37, 6:01, 6:18, TWT: 17:56)
    Rest 2:00 after each round. — 17:56

12. Snatches 125-190(+5)
    Cj 165-245(-10) 1 rep at 260
    Fs- light pause reps today. Felt a bit twingy in the hips/back so practiced mobility/positioning
    Hspu 10/9/8/8
    Con-subbed 800m run for the row
    4:06/4:14/4:20 twt 12:40
    Thrusters unbroken

13. M/49/155
    AM Session:
    4×5+1ME@90% Shoulder press: 30-32-36-42(71% of 1rm)-39×10 KG
    4×5+1ME@90% front squats: 62-72-82-92 (74% of 1rm)-84×10
    4x10s straddle L hold

    PM Session:
    Connectivity:
    4 rounds:
    10 ghd raises
    5 front lever pulls on rings
    strict tempo HSPU 8-10-10-10

    emom 7: 3 PS
    105-115-125-135-145-155 = (88% of 1rm)

    emom 7: 2 PCPJ
    15-130-135-145-155-165-175 = (75% of 1rm)

    Conditioning:
    5:13 – 5:33 – 5:52 twt=16:37
    All thrusters UB, which is good for me.

14. BBG
    1) 85-135,140(2)
    2)100,115,130-170(1 jerk)

    S/S
    1a) 145,165,185,205,185-7
    1b) 8,8,8,8 (keeping the tempo correct on these is difficult)

    Conditioning
    DND (not enough time)

15. BBG
    1) 95, 105, 115, 125, 135, 145 (went below parallel), 135
    2) 135, 145, 155, 165, 175, 185, 185

    Strength/Skill
    1a) 135, 155, 195, 215, 195 (7 reps)
    1b) 11, 15, 12, 11

    Conditioning
    6:00, 5:58, 5:49 – TWT 17:47
    Rows went 3:45, 3:48, 3:47

16. Peter Foster
    32/M/178#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 135/145/155/165/175/190/200#(o, missed behind, full)
    2) 175/185/195/205/215/225/240#(ooox)… went a tad lighter here but did them all T&G. before I was dropping the last 2 or 3 sets.

    STRENGTH/SKILL:
    1a) 225/245/265/285# finally!!!! 6@260 GROSS!
    1b) 14+12+12+12 = 50

    COND:
    This combination of movements is pretty much my worst nightmare!
    1) 5:21 (row 3:40)
    2) 5:41 (row 3:41)
    3) 5:35 (row 3:41)
    TWT: 16:37

17. 1) 155/165/170/175/180/185/200
    2) up to 255

    Missed the rest due to time

Comments are closed.