A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
A. 75 – 105 105 – 125 135, 140, 145 tried 155 cleaned it but couldn’t get out of the hole. Current 1 RM is 150. B 4 + 4. SUPER excited that I got about 10 ring dips while warming up. It’s the first time I’ve tried doing them unassisted in a while and was excited I can actually do them! Decided to do as many as I could in the wod. So did 5 unassisted and 5 with the red band for two rounds then the fatigue set in and I did the reat with the band. GTO… Read more »
A. HHC 135 – 150
HC 150 – 180
Clean 180 – 215
B. RX 4+10. mix of power snatch and PC + Jerk. power snatches were sloppy and I think slowed me down. need to work on those.
I liked this one.
A. High hang cleans up to 165
Hang cleans up to 235
Cleans up to 275 (max is 280…but I think it might be higher now based on how this felt)
B. Left rings at home so I used 2 tall boxes how dips an did Rx weight.
5 + 1… Made a decision before I started that I would do mostly snatches for the G2O…and I’m happy I did. Only did one set of clean and press. All G2Os were singles…
Nice job Nathan! Serious weight on the cleans.
A.
HHC 115,125,135,145,145
HC 145,155,165,175
Clean 175, 185,195 91% of my wimpy clean it’s getting better putting a lot of work in on this lately
B. 4+13 Rx
5 sets 8 each leg 50lb db BSS
5 sets reverse lunges same set up
A1. 105/115/125/135/135 almost took out teeth
A2. 135/145/155/165
A3. 165 x 3 Looking fwd to 1-RM SQ day
B. G2OH with 105#
4 + 1 = 81 first time in a while for ring dips 5/5
A.) 165×5, 205×4, 255×3 + 1 rep @ 285 because I’m not sure what my 1rm squat clean is. Should have gone heavier…
B.) 5+10 Rx
A) Up to 150. A post-surgery PR. ?
B) 5 + 10 with blue band to assist. Ring dips are still pretty far off, but it was awesome to use the movement again!
A
Me: 135,175,215 all full cleans
Misses: 70, 90, 112. No dice on the 112, not a good clean day. Gonna retest maxes a random Saturday and use those from then on.
B
Did a variant of the fitness one. AMRAP 10: 10 alternating db snatches (45/20), 10 burpees.
Me: 7+10
Misses: 6ish? Lost count
Couple days behind. Still slugging along from the holidays.
TODAY
A.
— Muscle-up w/ Band x 2 reps
— Handstand Walk x 10 meters
— L-Sit x 45 seconds (cumulative)
B.
Three rounds for time of:
— 30 Calories of Rowing
— 15 Chest-to-Bar Pull-Ups
— 10 Strict Handstand Push-Ups
Rx: 10’58” (all unbroken)
YESTERDAY
A. Back Squat x 8 reps: 275/285/295 — felt these this morning ?
B. For time:
— 400 Meter Run
— 40 Box Jumps w/ Step Down (24″)
— 40 Toes to Bar
— 40 Push-ups
— 400 Meter Run
Rx: 13’02”
I don’t know if I’m more impressed by today’s B or yesterday’s A; darn teddy that’s serious power
Good grief! You killed all of it. ??
Fun one today!
A) HHC 125/145/145/155/160
HC 170/180/185/195
CL 25/220/230
No belt used today
B) 5 + 1 Rx
Clean and jerk singles for this
A: mad it to 205
B: 3rds +3. Subbed pullups for dips.
Getting slammed at work so just getting back into it.
A. Up to PR 185LB. Squat is my limiting factor.
B. Rx weight. 3rd+1. Strict dips but no ring; straps broke.
After a total bonk on yesterdays workout, just did Part A today, went light and focused on form. Then did some mobility and structrual work. Back at it tomorrow.
A.) AS RX…up to 140 lbs.
Smart move!
A. Clean as Rx
HHC: 125, 135, 145, 155, 165
HC: 175, 185, 195, 205
C: 215, 225, 235
B. As Rx (w/ strict dips + power snatch): 5 rounds + 6
That’s some good work.
awesome B!
A. Worked up to 225
B. 3 rounds plus 4 ring dips @ 95#
Morning session was a partner wod: A) for time: – 120 wall balls – 100 t2b/k2e – 1000 mts run – 100 american kb swing – 120 situps Timecapped at 25’ with 92 situps. I did it with the 9 kgs ball, t2b, and the 24 kgs KB. We split the reps in sets of 20 WBs, 5 t2b/k2e, 10 swings and 20 situps. I think we should have gone for bigger sets on the T2Bs and the swings in order to beat the timecap. I could have pushed the run a bit faster as well but I was working… Read more »
A up to 210 power vrsion
B 4rnd+1
That’s a nice PC #
A1. 135/145/155/165/165
A2. 175/185/195/205
A3. 215/225/235
Wasn’t feeling the Rx B today. No ring dips on my shoulder. I had about 20mins left so I came up with the following.
B. 18min AMRAP
400m
40 push-ups
20 Kb swings
10 goblet squats
Finished 4 rds just before 18mins. Push-ups got tough on rd 3.
Sorry to hear about your (lingering) shoulder – hope it gets sorted out before the Open
Thanks, I’m not sure what is going to get it over the hump so I’m being aggressive with rehab work and avoiding movements that don’t feel 100%. Last years open only had 1 workout that would be a problem (HSPU). So even if it’s not better I can attack the other 4.
Nice numbers on A. Your sub on B looks awful.
What you came up for B is just nasty, great job man
Good morning everyone…
A1. Up to 145
A2. Up to 175
A3. Up to 205 (225 is 1 RM and this is the 1st time I hit 205 in over a year).
B. 5 + 5 g2oh; went with single power snatches. All dips UB…super happy about that. 7+ rounds is possible for some of the stronger folks.
Great work!
Solid.