150805

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WOD 150805:

BBG

1) 4X5 T&G Power Snatches – work to a near 5rm, rest 90 sec. between sets

2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Strength/Skill

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X1@85% – based on 1rm Front Squat, rest 90 sec.

1b) 5X1:00 Max Distance HS Walk – rest 90 sec.

Conditioning

For time:

Row 20 Calories
40 OHS 115/75#
Row 20 Calories
30 Power Snatches 115/75#
Row 20 Calories
20 Hang Snatches (full squat) 115/75#

13 thoughts on “150805”

  1. Hey Coach,

    Coming off my knee surgery and starting to get back into things, slowly.

    I was just curious if Connectivity is going to be consistently programmed again?

    I’m sure a good number of followers used this as a warm up and, for me at least, saw it help their gymnastics tremendously

  2. BBG:
    1) 125, 145, 155, 160 (1)
    2) 8 at 125

    Strength/ Skill:
    1a) don’t know my 1RM…based it off potential from 3 RM. did we test the 1RM while regionals training was going on?
    1b) guessing about 150 ft each time. Added 1 lb ankle weights to make it harder

    Conditioning: 11:33

  4. BBG
    1) up to 165
    2) 6@135
    Strength/Skill
    1a) 225-240-260-260-275
    1b) 100′ all 5 sets
    Cond
    Different

  5. BBG:
    1) Up to 135 (155×3)
    2) 115×10

    Strength/Skill:
    1a) Up to 255
    1b) Done, no idea how far

    Conditioning: Different

  6. M/29/5’6″/185
    BBG
    1) 4X5 T&G Power Snatches – work to a near 5rm, rest 90 sec. between sets
    (115, 135, 145, 155)
    * felt quick and light, could have done 165

    2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1
    (125 x 10 reps)

    Strength/Skill
    1a) Paused Front Squats (3 count pause in bottom, no bounce to stand):
    1X3@70% (225)
    1X3@75% (245)
    2X3@80% (260)
    1X1@85% (275) – based on 1rm Front Squat, rest 90 sec.

    1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
    (85′, 90′, 55′, 75′, 50′)

    Conditioning
    For time: (14:22)
    Row 20 Calories
    40 OHS 115/75#
    Row 20 Calories
    30 Power Snatches 115/75#
    Row 20 Calories
    20 Hang Snatches (full squat) 115/75#

    Accessory
    – Sled Drag w/ 25#
    o 3×15 feet
    o 3×30 feet
    o 3×50 feet
    o all 1 minute rest

  7. m/49/155
    Noon workout:
    Push press x5: 75-95-115-135
    Pause front squats: 190-202-217-217-230
    5×1 min Handstand holds on paralletes instead of hs walking

    PM workout:
    connectivity: 3 rounds
    low rings planche pull outs
    30 s wide arm plank, hand & feet hollow, superman
    10 depth jumps

    Power snatch x5 115-125-135-145
    115×10

    Conditioning: 13:51 rx
    OHS UB
    PS 1×20, then 5, 3,2
    HS: 8,8,3,1
    Rowing: even more pathetic than usual. My boat kept getting stuck. Couldn’t even row 1000cal/hr.

  8. BBG

    1) 155/170/185/205(3)-f4
    2) 1XME 155 x 10

    Strength/Skill

    1a) 260/280/300×2/320
    1b) Probably 50-100ft each time, haven’t hswalked in about 8-9weeks due to shoulder/scap/spine nerve issue.

    Conditioning:: For time – 15:50

    Row 20 Calories
    40 OHS 115
    Row 20 Calories
    30 Power Snatches 115
    Row 20 Calories
    20 Hang Snatches (full squat) 115

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

    BBG:
    1) 135/145/160/175#… Who else is excited this isn’t a EMOM??? 🙂
    2) 10@140#

    STRENGTH/SKILL:
    1a) 230/245/260/275#
    1b) 135’+125’+110’+110’+125′ = 605′ (all walks done in UB 50′ segments)

    COND:
    13:36… hammy cramped during the OHS so yea had to take care of that!

  10. BBG:
    1) 135/145/155/170#
    2) 10@135#

    STRENGTH/SKILL:
    1a) smolov jr day 2 week 1. 7×5 at 225#
    1b) messed up and did 5x max effort UB. 55′, 80′, 75′, 75′, 80′

    COND:
    14:24 with 400m run sub for row

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