If you don’t follow Joe Scali, Mitch Barnard, and Brent Fikowski, you’re seriously missing out. The other day Mitch hit Joe with a “too soon?” chirp that had Joe reeling. Then Joe, like a punch drunk fighter, landed a haymaker that may be one of the best chirps in the history of the trios battles.
Yet again, Candadians are funnier.
WOD 150812:
BBG
1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), 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%, 1X2@85% – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
Conditioning
For time:
Run 800m
30 Muscle-Ups
Run 800m
BBG
1) 135, 155, 175, 190
2) 11 @ 150
Strength/skill
1a) subbed back squat, will do front squats tomorrow
1b) 75′, 90′, 75′, 60′, 60′
-Done in 30′ sections
Conditioning later
Conditioning
11:42 (+1:08) from last time
– Texas heat got to me today, both quads locked up bad on the second run. Was reduced to a double peg leg style of running…needless to say it wasn’t very efficient.
BBG:
1) 125, 140, 150, 160 (4)
2) 6 reps at 130#
Strength/Skill
1a) 175, 187.5, 200, 200, 212.5#
1b) about 150 ft for all. With ankle weights
Conditioning: 16:33. Damn. Need to get my shit together. Runs were slow as hell
Bbg: 145 +1×9
Strength: 1a) off 265
1b) 45 sec HSH
BBG
1) 135-155-165-175×3
2) 7@135
Strength/Skill
1a) off 320 no misses
1b) 110′-115′-100′-100′-100′
Cond
10:55 (+9 sec from 5/19) First run was at a very conversational pace since I was talking with my training partner about training the entire run. Picked it up after that.
1: 155, 175,185, 202
2: 160×8
Conditioning: 14:41
BBG:
1) 95/115/135/155
2)115×10
Strength/Skill:
1a)Off of 315
1b)Done…first one good, second one okay, third one yeah, fourth and fifth were wondering if my shoulders were fried
Conditioning: Different
**also purchased the Compex Edge…so implementing that into my strength stuff, it was $400 originally and on sale for $250 pretty cool so far
BBG
1) 155/170/185/205×4 (f-5th) +1 rep @ 205
2) 155×8, stopped at 8
Strength/Skill
260/280/300×2/320
HSWalk, before training as warm-up prep 5×50′ getting it back-shoulder still an issue.
Conditioning: For time- 12:20
Run 800m
30 Muscle-Ups
Run 800m
M/29/5’6″/180
BBG
1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), rest 90 sec. between sets
(135, 155, 165, 175 (3))
* lost grip, would have hit 5
2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1
(140 x 9 reps, 80% of 175)
Strength/Skill
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand):
1X3@70% (225)
1X3@75% (245)
2X3@80% (260)
1X2@85% (275) – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
(90′, 90′, 75′, 80′ ,80′)
* 50′ segments
Conditioning
For time: (9:31 – 1:01 better than 040615)
Run 800m (2:48)
30 Muscle-Ups (3:22 – 10-4 sets of 5 with 15-20″ rest) (30 MU for time PR)
Run 800m (3:10) — 9:32
m/49/155
connectivity: 3 rounds
6 step ups each leg 24inch box
15s ring L hold
10 ghd sit ups
power snatches: 117-127-137-147-= +2 from last week 117×10 = +2lbs and 2 reps from last week
paused front squats: 135-165-195-205-215-225-235×2 better than last week
5x1min parallette hs hold
conditioning – different shoulders still not up for ring muscle ups
I’ll be in Indianapolis Thursday – Monday judging national gymnastics championships
Maybe I’ll see ya there!
Peter Foster
32/M/180#/5’9″/East Region
IG: goalie858
*Took Thursday off and did this Friday and it is amazing how good I felt with that rest day. I think people are on to something with this listening to your body thing!
BBG:
1) 145/160/175/180# (oooox-full)
2) 12 @ 145# (+1 rep & +5#)
STRENGTH/SKILL:
1a) 230/245/260/275#… all felt much much better!
1b) 140’+135’+135’+135’+135′ = 680′ (I’m coming for you Emily… sans ankle weights :-/ )
COND:
11:55 (-1:30 from 150519)
*So I tried a different approach to the MUs then I have in the past. I tried to knock out a near maximum set off the bat and then just try to hang on throughout. Typically, I paced with like sets of 4-5 throughout. I started with a set of 11 and I quickly regretted that because of how toasted my shoulders were from going HAM on the HSWs. I was reduced to singles for like the last 6 reps. Although this turned out to be a mess, I think without the HSWs prior I would have done much better with this large set upfront.