151028

Arguably, this is the most beautiful thing that a male, Irishman, has ever done.

https://instagram.com/p/9V_wO7t6Gt/


WOD 151028:

BBG

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begin around 65% of max Power Snatch and work to a 5rm for the day

Strength/Skill

5 rounds of:

:45 ME Front Squats @ 80%
:15 Rest
:45 Shoulder Taps (back facing wall)
:15 Rest

Conditioning

For time:

15 Thrusters 120/80#
15 C2B Pullups
15 Bar-Facing Burpees
12 Thrusters 120/80#
12 C2B Pullups
15 Bar-Facing Burpees
9 Thrusters 120/80#
9 C2B Pullups
15 Bar-Facing Burpees
6 Thrusters 120/80#
6 C2B Pullups
15 Bar-Facing Burpees
3 Thrusters 120/80#
3 C2B Pullups
15 Bar-Facing Burpees

151027

OLD MAN STRENGTH.


WOD 151027:

BBG

1) 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to a max for the complex, rest as needed

2) 5X1 Push Press + 2 Push Jerks + 3 Split Jerks – work to a max for the complex, rest as needed

Strength

1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec.

1b) 4X5 Strict HSPU + ME UB Kipping HSPU – after last strict rep (without getting off wall) perform ME UB Kipping HSPU, rest 90 sec.

Conditioning

5X500m Row – Rest 1:2

151026

Holy shit.

https://instagram.com/p/9O2TIdFdwD/


WOD 151026:

BBG

5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a max for the complex, rest 2:00

Strength/Skill

1a) 4X5 Weighted GH Raises – heaviest possible, rest 2:00

1b) 4X3 BTN Push Jerks + 1 Heaving Snatch Balance (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00

Conditioning

“Karen”

150 Wall Balls 20/14#

For time.

151024

https://instagram.com/p/9MF9FysL7L/


WOD 151024:

BBG

1) 15:00 to establish a 1RM Snatch.

2) 15:00 to establish a 1RM Clean & Jerk.

Strength

Once every three years…

15:00 to establish a 1RM OVERHEAD Squat.

Conditioning

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 6″ Target Burpees
75/45 pound Snatch, 30 reps
30 6″ Target Burpees
135/75 pound Snatch, 30 reps
20 6″ Target Burpees
165/100 pound Snatch, 30 reps
10 6″ Target Burpees
210/120 pound Snatch, as many reps as possible

151023

https://instagram.com/p/9JYc7aML9k/

https://instagram.com/p/9HX9cqML7l/


WOD 151023:

BBG

Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks – begin around 65% of max PC&PJ and work to a 5RM for the day

Strength

1) 4X2 Strict Press + 5 Push Press – work to max for the complex, rest 2:00

2) 1X2 Strict Press + ME Push Press – use heaviest load from #1

Conditioning

30:00 AMRAP of:

Row 1k
5/4 Muscle-Ups

*Keep continuous pace, but do not redline. If you have a heart rate monitor, stay around a 150BPM average.

151021

Marco Coppola, 1890# total (378#/172kg average) for Wodapalooza qualifier of 5 Clean & Jerks in 5:00 (final rep is 177kg/390#).


WOD 151021:

BBG

Every 1:30 for 9:00 (7 total sets)-

5 T&G Power Snatches – begin around 60% of max Power Snatch and work to a 5rm for the day

Strength/Skill

5 rounds of:

:30 ME Front Squats @ 80%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest

Conditioning

7 rounds for total working time of:

15 Wall Balls 20/14#
12 Pullups
9 Hang Power Snatches 95/65#

Rest 1:1

151020

Less than a year ago, after the American Open, Tom Sroka was told he was no longer improving and was let go from a team he had been a long-time member of. Just a year before, in 2013, he was the +105kg American Open Champion. His last PR in the Snatch came in July of 2013, and he weighed 142kg/312# at the time.

In January of this year Tom and I began to work together partially to rebuild him as a Weightlifter, and partially to get him in better shape so he could compete on a pro exercise team. On Friday, now weighing 123kg/270#, Tom hit a new lifetime PR Snatch of 152kg/335#. He was, of course, alone in his garage when it happened.

Receiving this video was one of the absolute best moments of my coaching career.


WOD 151020:

BBG

1) 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to heavy but non-maximal complex for the day, rest as needed

2) 5X1 Push Press + 2 Push Jerks + 3 Split Jerks – work to heavy but non-maximal complex for the day, rest as needed

Strength

1a) 4X10 Strict TTB – rest 90 sec.

1b) 4X5 Strict HSPU + ME UB Kipping HSPU – after last strict rep (without getting off wall) perform ME UB Kipping HSPU, rest 90 sec.

Conditioning

1) 1X500M Row @ 90% – rest 1:1
2) 1X500M Row All Out – rest 1:1
3) 1X500M Row @ 90% – rest 1:1
4) 1X500M Row All Out – rest 1:1
5) 1X1000M Row @ same pace as #1

151019


WOD 151019:

BBG

5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a heavy but non-maximal complex, rest 2:00

Strength/Skill

1a) 4X5 Weighted GH Raises – rest 2:00

1b) 4X3 BTN Push Jerks + 1 Heaving Snatch Balance (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00

Conditioning

For time-

Row 1k
50 (steps) OH Walking Lunges 95/65#
50 6″ Target Burpees
50 Wall Ball @ 20#
25 Bar MU

151016

Thank everyone who voted, and congratulations to Marco and Wes. #wineverything

 https://instagram.com/p/84LBHwML05/


WOD 151016:

BBG

EMOM for 7:00-

2 T&G Power Clean & Push Jerks @ 75% of 1rm PC&PJ

Strength

5X3 Strict Press + 5 Push Press – @ 75% of max for the complex, rest 2:00

Conditioning

7 rounds for total working time of:
21 Double-Unders

14 Pistols (alternating)

7 OHS 135/95#
Rest 1:1