https://instagram.com/p/5IHM9fML4J/
WOD 150715:
BBG
1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 75% of 1rm Power Snatch and add weight each minute to a max set of 5
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 75% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple
Strength/Skill
1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00
1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups – rest 2:00
Conditioning
For time:
5 Legless Rope Climbs 15′ (legs may be used for descent)
150 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)
Rudy… I know you are busy writing daily novels for Scali’s Games training, but I am just curious if the BBG is 5 & 3 or 3 & 2?
Please God, be 3 & 2…please!!!! I think I speak for everyone.
+1
+1 to Peter and Randall lol
+1
If it’s 5/3 starting at 75%, my EMOM won’t last very long…
i’m doing 3 & 2!! 8 pound 2 oz baby Jesus said so.
Yeah, when this has happened in the past, the first number has usually been the correct one.
Bbg: 1) up to 160
2) up to 210
Strength/skill: 1a) 250, +1@ 225×5
1b) 3,5,5,4
Conditioning: 13:20
BBG:
1) 125, 130, 135, 140, 145, 150, 155#
2) 160, 165, 170, 175, 180, 185, 190#
Strength/Skill
1a) 195, 205, 215, 225 (PR)
6 reps at 202.5#
1b) 2/3, 1/3, 2/2, 1/3 (max strict + max kipping since my max strict is 2 in a row)
Conditioning: 10:57. Slow but first time being able to actually do all of the prescribed legless rope climbs. Probably could have pushed a little harder on them but wasn’t sure I would even be able to do them all.
BBG
1) 160, 165, 170, 175, 185, 195, 205
– no misses
2) 175, 185, 195, 205, 215, 225, 240 (+5)
-started 20# less than 75%, focused on form. Starting @ 195# would just do more harm than good
Strength/skill
1a) 245, 265, 285, 325 (+5)
4@ 290
-325 is 5# off double bodyweight for me
1b) 3+9, 3+8, 3+6, 3+6
Conditioning later
Conditioning
4:48 Rx
-awesome job Peter
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
1) 155/160/165/170/175/180/185#
2) 185/195/205/215/225/240/250# (oox(full)x))
STRENGTH/SKILL:
1a) 245/265/285/305# (+5#) 5@275#
1b) 3/8 – 3/6 – 3/5 – 3/3 = 12/22 (+3)
COND:
*Only had a ~12′ rope so I started seated to make it comparable. Dubs were a mess today!
For time:
5 Legless Rope Climbs (1:08)
150 Double-Unders (3:01)
5 Legless Rope Climbs (Finished at 4:22)
BBG
1) 145 across
2) 185 across
Shoulders still dead from Monday
Strength/Skill
1a) up to 295 4@265 only movement that felt good today.
1b) 3+4 3+1×3 had nothing here either
Cond
Called it a day!
BBG:
130 up to 155, 165 full
160 up to 215….cleans only
Strength/Skill:
1a)Up to 255 + 230×6
1b) 1+4/1+3, 0+3
Conditioning: Different
Domonic Ernesti
M/25/5’10″/195
IG: @mrernestiempire
BBG: 1)155,165,175,185,195,205(xxx),195
2) 205,215,225,235,245(ox),245(ox),245
S/S: 1a) 275,285,295,305 (+10) *Vid on Instagram, just click my name above
1b) Did 5 chest to rings since I can’t quite get the strict MU
Cond: DND
BBG
1) 185 – 195 – 205 – 215 – 220(oox) – 220(x) – 185
2) 205 – 215 – 225 – 235 – 240 – 245 – 250(x)
Strength/Skill
1a) 245 – 275 – 310 – 325(1) – DND
1b) 5 – 6 – 5 – DND (Just did moderate sets of kipping MU; shoulder felt okay)
Conditioning
DND
M/29/5’6″/185
BBG
1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 75% of 1rm Power Snatch and add weight each minute to a max set of 5
(145, 150, 155, 160, 165, 170, 175)
* I did 3 T&G
2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 75% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple
(185, 190, 195, 200, 205, 210, 215)
* I did 2 T&G
Strength/Skill
1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00
(235, 255, 275, 285, 255 x 3 reps)
1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups – rest 2:00
(Not performed due to WOD)
Conditioning
Different WOD – don’t trust the rope in the competitor gym
Framanda
For time: (4:34)
21 Thrusters 95/65# (UB)
9 Muscle-Ups (UB)
15 Thrusters 95/65# (8-7)
7 Muscle-Ups (4-3)
9 Thrusters 95/65# (UB)
5 Muscle-Ups (UB) (4:34)
M/21/5’11″/198
EMOMS
1) 144, 155, 165, 176, 180, 184, 187 these felt real smooth
2) 197, 201, 209, 213, 220, 224, 231 didn’t push it here hard at all
Have a comp Saturday so skipped skill & strength
Conditioning: 4:38. Need to work on legless more.
So I definitely need to get stronger overall & more consistent with Olympic lifts. I’ll be off outlaw for a bit to work with our oly coach starting next week. I’ll be back shortly after that, & definitely before open season. I’ll still be doing metcons & I’ll post when I do them. Until then best of luck everyone!
m/49/155
Noon workout:
Shoulder pressx3: 75-85-95-100-90×9
Front squat x3: 135-165-195-230-207×8
Muscle ups: 5strict-3 strict+3 kipping – 3+3 – 3+4
Jerk Dips: 3×6 @ 240
PM workout:
Connectivity: 3×10 plyometric jumps, 3×10 25s HS lower to 25s L on parallettes
BB: Power snatch emom: stuck with 75%x5 for all 7 sets. 132. Did not increase weight, it was all I could do to hang on to the 75%.
PCPJ emom tomorrow.
Conditioning different – class wod with rowing, rope climbs, sdhp, pull ups and Snatch grip DL.
Thursday PM:
Connectivity: 3 rounds:
15s bent arm hang
15s L hang
5 press hs 1/1 pirouette
12 ghd
12 floor levers
BB: emom 7 2tng pcpj: 155-155-155-160-160-170-180 = 87%
5×1 pcpj 190 = 92%
Conditioning:
30 ttb
150 du
30 ttb
6:37. Both sets of ttb were unbroken, which is good, but du were pathetic.
BBG
1) 110,115,120,125,130,135(2),130
2) 130,136,140,145,150,155,165
Did not have time for the rest.
snatches(triples) 155-190
strict mu from seated position+me kipping mu 3+4/4/1/3
squat hold-30 seconds with 135#, working on mobility
con-subbed 20 strict t2b for 5 legeless rope climbs(thumb is torn from mondays bar mu’s)
5:07-double unders took just over 2 minutes so im happy with that