111122

111122:

Strength

5X2 Hang Clean (full stall, above knee, full squat) – heaviest possible, rest as needed
2a) 5X5 Clean Pulls @ 115% of heaviest above – rest 60 sec
Notes: If you have a banded pulling platform (Westside style), use 100% of #1 + approximately 25% band tension. Don’t be overzealous, these should not be impossible.
2b) 5X5 Weighted Strict HSPU – heaviest possible, rest 60 sec
Notes: Standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you can think of to weight yourself.

Conditioning

100 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
75 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
50 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups

For time.

Midline/Strength

1) 3×20 UB GHD Situps – rest 60 sec

20111122-202745.jpg

14 responses to “111122

  1. 1. 205, 205, 215, 215, 225. Fucking up my weights, meant to finish at 235.
    2a. 275
    2b. 20#

    Conditioning. 12:07. Sucked. Started strong but hit a fucking wall in the 2nd round of DU’s. I’m realizing C2B’s are problematic, my form falls apart once I get winded, need to work on this.

  2. 1) 175, 195, 225, 225, 245×1 (finally feeling better with these but am still really, really shaky on my wrists)
    2a) 280 for all sets
    2b) 3+1+1, 2+1+1+1, 3+2 for last three sets
    (the last three sets I used a 10# bumper for my head, yeah, my HSPU’s fteaking blow. The worst part, I was actually excited at my ability to even get THESE! Ugh)

    Conditioning: 7:02 (all DU’s and wall balls unbroken, video to come)

    GHD – did all sets with 20# vest

  3. 1) 145/155/160/165/170/175 – old squat clean 1RM
    2a) 200# no bands
    2b) Just doing these strict is weighted enough after all the free standing ones yesterday. 

    Conditioning
    9:11 – mostly shoulder cramping limited and winded from wall balls

    Midline
    37/36/36sec

    3×15 reverse hyper @30#

    MFS: 1/3/6 – shoulders more just smoked probably sore tomorrow.

  4. 1) 225, 235, 245, 255(1), 255F
    2a) 255 (oops), 275×4
    2b) 17.5, 20, 22.5(3), 20, 22.5
    Wod: 9:52. First 100 DUs unbroken, 2nd 75 were something of a train wreck after coming off 15 ub c2b pullups.
    Midline, check.
    MFS 3/3/3

  5. I just started following this programming this week with Jeremy Murdock. I am really excited.
    1)Hang Clean
    125, 135, 140,145, 150, 155, (Didn’t know what I could do so I kept going, but only did singles @…) 160, 165, 170 PR
    2A) 195
    28) Worked on strict HSPU.

    Conditioning
    15:24

  6. 1)155,165,175,185,165
    2a)215,215,215,195,195
    2b)no weights or help so did 5,5,5,5,6(ME) strict HSPU

    Conditioning:
    400m run
    50 Box jumps
    50 Push ups
    50 Sit ups
    50 Double unders
    50 Back extensions
    50 Ring Dips
    13:28

  7. 1.) 103-123-133-138-143(F1&2)-143(F2)
    2A.) 163#
    2B.) Strict HSPU (onto 1inch plate)*

    CONDITIONING:
    10#WB (10FT.)*
    1RND: Chin Over/ 2-3RND: C2B*
    M: 10:35

    *Recovering from Shoulder Impingement (supra-spinatus).

    GHD: 3×20
    Tabata Row (Meters): 91-90-88-87-88-87-85-86-84-85-84

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