Sean Brown: 85kg Irish National Champion, new record holder in the Total (291kg), and world team member.
Great job Sean, and Colm.
WOD 150720:
BBG
3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%
Strength/Skill
1a) 5X3 Strict Pull-ups + 5 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 at a moderate intensity (not for time):
20 Freestanding Shoulder Touches
15 Med Ball GHD Sit-ups 20/14#
10 Weighted Glute Bridges 75/55#
5 Weighted GH Raises 35/25#
Domonic Ernesti
M/25/5’10″/195
IG: @mrernestiempire
BBG: 160,175,185,195(x)
S/S: 1a) 3+5+4, 3+5+3, 3+5+3, 3+5+1, 3+5+1
1b) 325,335,345,355(+10) + 2reps @ 320 -Legs completely gassed
Cond: Had time for 2 rounds.
BBG:
1)125/135/145/155/165 (no misses!)
Strength/Skill:
1a) +3/+2/+3/+2/+3…..this was the first complex that really got me!
1b) Up to 295(+10) 265×5
Conditioning: Done (GH Raises w/ no weight and did quite a few attempts at freestanding HS instead of shoulder touches)
snatches 145/155/170/180/190- done, felt great
con- done
pr’d my shoulder touches by about 10 reps. got 15 unbroken!
BBG: 120, 130, 140, 150, 158.5#
Strength/Skill:
1a) 11, 9, 5, 7, 7. Not as good as last week. Just kept slipping and felt more out of breath than last week
1b) 225, 235, 245, 250#
6 reps at 225#
Conditioning: done
BBG
145-155-175-175-185
Strength/Skill
1a) 3+5+3×5 ate a lot of gainz I mean Ice Cream yesterday and felt like a fat ass swinging from the bar.
1b) up to 365 7@320. Ice Cream helped here though!
Cond
Not pretty at times but done
BBG
165 – 180 – 195 – 205 – 220
Strength/Skill
1a) 3/5/1 – 3/5/0 – 3/5/2 – 3/5/0
1b) 295 – 325 – 355(2) – 365(1)
*Skipping the ME set the last couple of weeks has helped my knees a lot.
Conditioning
Done — last 3 rounds were BW GH raises; forgot how much I sucked at these.
M/49/155
Connectivity: 3x40s hold: freestanding HS, hollow, arch, tuck hold on parallettes
3 pos snatch: 125-135-145-155-162 No misses. Snatching felt much better than Friday.
Squatx3: 135-205-235-270-285-257×6
Bar complex: 5 bmu each time.
Conditioning: Scaled ghd situps to 6lbs after then 20lb ghdsu nearly tore me in half. Scaled the ghd raise to 25lbs. Did the shoulder touches unbroken on all but 1 of the rounds.
Extra conditioning: 7 rounds of 7 reps of air squats, pull ups, box jumps, KB swing, burpees, sit ups, pushups. 12:54.
BBG
160-160-175-185-195
Strength/Skill
4-4-4-4
235-275-305-320-290×5
Conditioning
done – wb ghd’s wtf ouch
Might as well join the party.
I am going to try to do a better job of posting, been following the BBG and the strength skill.
BBG
3 Position Snatch (power position, hang, floor) – 1×1@155, 1×1@170, 1×1@180, 1×1@190, 1×1@205
Strength/Skill
1a) Went 5, 3, 0, 0, 0 (wod had some gymnastic stuff, wanted to save hands)
1b) 4X3 at 205 Snatch grip lift off, taking a short break from the squating and going to work out some technique in place.
WOD-gym wod 5 rounds of 15TTB-all UB and 15HSPUs (first 10 strict last 5 kipping) followed by 50DU after each set 12:58
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
Off of 220#… only missed at power position @85%
STRENGTH/SKILL:
1a) 8+9+8+9+7 = 42
1b)275/295/305/320 5@290#
COND:
Done and all shoulder touches done UB even though I end up wondering 10-15′ each time.