Because the first camp is nearly sold out, we’ve added a second Training Camp date in Brazil. The second date is in São Carlos, and will actually be during the week before São Paulo. Also, for some reason the São Paulo date disappeared from the event menu, so I’ve added it back and there is a link below.
To register for either date in Brazil click the links below.
WOD 150713:
BBG
3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%
Strength/Skill
1a) 5X5 C2B Pull-ups + ME Bar Muscle-Ups – rest 2:00
1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00
Conditioning
5 rounds for time of:
Row 500m
15 OHS 135/95#
BBG
155, 165, 175, 185, 190
Strength/skill
1a) 5+10, 5+10, 5+10, 5+10, 5+10
-didn’t do ME, didn’t want to rip. Kept it tough but manageable
1b) 325, 345, 365, 380 (2/3)
5 @ 340
-380 is 10# more than my last 1RM, so I’ll take it. I think it got to me mentally, was too hesitant going into the 3rd rep rep, I will get this next week. Plus my hips and quads were still kind of shot from the weighted pistols on Saturday, didn’t feel 100% going into this.
Conditioning & swimming later
Conditioning
14:21 Rx
-Rows were anywhere from 1:50 to a little over 2 right at the end
– UB on OHS
Domonic Ernesti
M/25/5’10″/195
IG: @mrernestiempire
BBG: 160,170,185,195 -Missed the one set at 195 last week, NO MISSES this week!
S/S: 1a) 4,3,4,4,5 -Did the same as Randall, pushed myself but not completely ME
1b) 315,325,335,345(+10) + 6 reps @ 310
Cond: 17:37 **Only had time for 4 rounds. Pretty obvious conditioning is lacking haha
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
Off of 220# and no misses
STRENGTH/SKILL:
1a) 5/10 – 5/9 – 5/10 – 5/9 – 5/7 = 25/45
1b) 275/295/315/330# (2/3) 4@300#
COND:
Really focused on keeping a steady pace throughout this piece that would allow me to row around the same splits and do all of the OHS UB. Also focused on rest in my transitions not during any of the movements.
5 RFT:
Row 500m (1:50 avg.)
15 OHS 135/95# (all UB)
15:58… happy with the UB OHS, but may have paced a little too much! I’ll find that happy medium soon.
BBG
140-155-165-175 missed from floor on 2nd set.
Strength/Skill
1a) 5+4 all sets didn’t want to rip
1b) up to 360 315×7
Cond
15:35 rowed a pace to support UB OHS throughout.
BBG:
125/135/145/155×2 (missed above knee second set)
Strength/Skill:
1a) 5/3/4/5/4 (hands are the worst part of this)
1b) up to 285(plus 10) + 255×7
Conditioning: DND had a fever on Friday, still not 100%
BBG: 120, 130, 140, 150 x 2
Strength/Skill
1a) 10, 9, 9, 8
1b) 225, 235, 245, 255 (2)
6 reps at 225#
Conditioning: 16:00. Maybe should have pushed a little harder? Didn’t want to burn out on the rower though
Snatches 145/155/170/180
C2b+bmu 5+8/8/6/5/4aaand tore my thumb 🙁
Squats 315/355/385/410
7×370
Nancy 11:07- 45sec PR from last summer
713:
BBG: Much better here today, no misses. Shoulder/scap feeling a lot better. Spine still sore
160/175/185/200/205. Wanted to try the 205
Strength/Skill
1a) Done as 5 + 5 for all, not ME but improvment for shoulder/lockout. I couldn’t hold a ring dip position 2 weeks ago
1b) warm up to 315 then 345/375/405/435- 3 Rep Pr, felt solid. /drop set 390×3 was cashed
Conditioning: Later, looking for a 1:55 pace and UB OHS
5 rounds for time of:
Row 500m
15 OHS 135#
Conditioning: 18:12
5 rounds for time of: 18:12, pace slowed on the 4/5th rows. Improving conditioning, was terrible coming back. seeing improvement. OHS UB
Row 500m
15 OHS 135#
Bbg: off 215
Strength: 1a) kept it light, hip still sore
1b) 2MU every rnd
Conditioning: 3rnds
M/29/5’6″/185
BBG
3 Position Snatch (power position, hang, floor) –
1×1@65% (145)
1×1@70% (155)
1×1@75% (170)
2×1@80% (180)
Strength/Skill
1a) 5X5 C2B Pull-ups + ME Bar Muscle-Ups – rest 2:00
(I did 3×10 C2B PU)
* 100 degrees with 90% humidity – tender hands, didn’t want to rip
1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00
(285, 305, 315, 325, 295 x 5 reps)
Conditioning
5 rounds for time of:(19:39)
Row 500m (avg. 2:05)
15 OHS 135/95# (1: UB, 2-4: 10-5, 5: UB)
* 100 degrees w/ 90% humidity, paced in order not to die — 19:39
BBG
165 – 180 – 195 – 205 – 205
*These have felt really good the last two weeks.
Strength/Skill
1a) 5/0 – 5/1 – 5/1 – 5/2 – 5/2
1b) 295 – 325 – 355(2) – 355(1) – DND
Conditioning
17:32 — That sucked…
Rows: 1:54 – 1:59
OHS: UB first 4 rounds, then 1/10/4
1: 175, 195, 205, 225
2: 5+3, 5+3, 5+3, 5+2
B: 275, 315, 365, 410 (PR)
3: 17:40 I think.
1) 140, 155, 165, 175, 185
1a) 5+10, 5+9, 5+8, 5+7, 5+6 these were not max effort because I didn’t wanna rip, yet I did anyway somehow.
1b) 315, 330, 340, 350×2, 325×6 been really frustrated lately with squats everything seems to be improving but these
Conditioning: 15:10. Went 1:50-1:55 on row and walked about 20m to the bar. All OHS UB but I definitely didn’t row hard enough.
m/49/155
Connectivity: 3x35s holds: HS, hollow, arch, tuck support on parallettes
BB: 3 Pos Snatch: 125-135-145-152-155 no misses
Strength and Skillz:
5x5c2b + 5 bmu. Didn’t feel like going all out on these. Easy 5’s were enough for today.
BS: 135-205-235-265-280-252×6 (+5 from last week)
Conditioning: 16:20. OHS from a snatch and unbroken all 5 sets.
First 500row was around 1:50 pace. The other ones, well not so much.
btw, I finished the Granite Games qualifier in 20th place in the 45-49 age group. Next season, I move up to the 50-54 age group, so look out!
Great job!!
Bbg
105,115,125,130,130
S/S
1a) 4,3,4,2,1
1b) 195,215,235,245,220-5
Conditioning
DND