121217

Three camps in 10 days. Other than a few sore throats, we’re ready to keep tensioning hamstrings, and assisting exercisers in the beautiful quest to find their collective asses—worldwide. Australia, you’re next.

P.S. Miami, I love you.

IMG_1146


Jeremy Mghenyi – 255# Snatch (5 months in the making):


WOD 121217:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 UB GHD Situps – rest 60 sec.

68 responses to “121217

  1. Jeremy had a sweet snatch, he needs to watch the difference in his form between the ones he missed and made. On the first ones just his hip position made me think maybe another guy would follow him and hit 255# haha. Then he gets in a much better position and nails it.

  2. BBG:
    1. Based off 245# (missed 2 at 80% and 3 at 90%)
    2. Based off 305# (missed 1 clean at 80% and 1clean at 90%)

    Conditioning:
    23 Burpee Box Jumps (fucked up and only did 2 minutes not 4)
    2 Rounds
    35 Burpees

  3. BBG:
    Based off 195# (missed 2nd 90% but made it up)
    Based off 245# (90% got ugly at bottom position, coming forward onto toes… frustrating)

    Conditioning:
    74 Burpee Box Jumps (20″)
    2 Rounds
    43 Burpees

  4. BBG:
    Snatch: 165#, 185#, 165#
    Clean and Jerk: 215#, 235#, 215#

    Conditioning:
    50 burpee box jumps
    2 rds +4 lunges
    35 burpees

  5. It seems the PVC air guitar is the secret to blasting through long-standing PRs.

    BBG:
    1.) 185#, 205#, #185 -all my snatches were really solid today. Only like 1 miss, great catches in the hole.
    2.) 250#, 280#, 250#, All the first cleans were great, then I jumped to 90% and hated my life.

    Cond:
    46 Burpee Box Jumps
    1 rnd + 4 lunges. (slow as fuck on everything here ugh)
    37 burpees

    Midline: Accomplished.

  6. BBG:
    1) based on 205 (several misses but did 15 successful reps)
    2) based on 245 (missed all jerks at 90%… Issues)

    Conditioning:
    Burpee box jumps: 45
    Amrap: 1 + 8 swings
    Burpees: 38

    Midline:
    Done

  7. Only did the BBG today. Lacked time…
    Snatch: 5×80, 5×90, 5x80kg (of 100kg) no misses!
    Absolutely the most consistent i have been with the heavy % work since i hit 100kg.

    C&J: 5x105kg, 5×117.5, 5x105kg – missed one jerk at 90%
    The best jerking (lulz) in a long time.

  8. Nice work Jeremy. You have a lot more in the tank!

    bbg: barely get 275 up on Saturday then I bounced back today and hit it 5 times in a row with 60 sec rest.
    1) %off 305# 245, 275, 245 hit 14/15, one miss (too much momentum toward heels when i caught it) second rep of 245 during the 30 sec rest phase
    2) %off 330# 265, 300, 265 15/15

    conditioning
    burpee box jumps: 38
    Amrap: 1+13 lunges
    Burpees: 30

    midline: yes

  9. Sunday morning: Every 2 mins for 20 mins:
    2x HBBS @ 131 kg (288)
    3x Bench @ 215 lbs
    3x Weighted Pull-ups @ +30 lbs

    Today
    Oly:
    A. W/up 3 pos Snatch emom 77 87 97 107 117 127 137 147, then
    Squat Snatch emom 142/1->192/1 197ff 197 202 207ff 207 212fff
    B. 5×1 Snatch High Pull + Hang High Pull @ 212
    C. Clean & Jerk 147 167 187 207 227 237 247 257 267

    SSC: Every 2 mins for 20 mins:
    3x Push Press @ 195 (cleaned)
    3x Muscle Ups
    100 m Barefoot Run

    Conditioning:
    BurpeeBoxJump = 41
    AMRAP = 2 rds
    Burpees = 36

  10. BBG
    1) based off 205#
    5×165#, 5×185# (missed 1st attempt), 5×165#
    2) based off 255#
    5×205#, 5×230#, 5×205# – all successful reps

    Conditioning
    Burpee box jumps=55
    AMRAP= 1 rd + 8 ring swings
    Burpees= 39

    Midline-Done

  11. Snatch
    87.5 * 5, 100 * 4, 87.5 * 5
    No cleans

    Conditioning
    50
    1 + 24
    40

    Midline
    Done, along with 4 * 15 bw reverse hypers

    MFS – 322

  12. bbg
    snatch: off 240 no misses
    c&j off 305 no misses best bbg i have had in a while felt good on that today
    conditioning:
    63 box burpees
    1+21 i was not liking lunges today at all for some reason idk but my butt hurts now…
    41burpees
    happy about the burpees today but not the lunge…

  13. BBG
    1) Worked off 240. Failed 2 reps @90%
    2) Worked off 295. 3 failed reps @90%, 2 failed reps at 80%

    COND
    58, 2rds, 41

    MIDLINE
    Done

  14. -Snatch #225 max (Got all 5) (Missed 2nd) (Got all 5)
    -C+J #310 max (Got all 5) (Got all 5) (Got all 5)

    -Conditioning
    46
    1+26
    38

    -Midline
    YES SIRRR!!!!

    Just started my 2nd week of this…LOVE IT!!!!!!

  15. Bbg
    Snatch 130 – 145 (4) – 130
    Clean and jerk 160-180-160 no misses
    Funny how I was unable to come close to 90% on Saturday and then made almost all of them today…

    Conditioning
    48 burpee box jumps
    2 rounds plus 4 lunges
    36 burpees

    Midline
    Done

  16. BBG
    1) Off of 245- 4/5, 3/5, 5/5
    2) Off of 320, still no jerks- 15/15
    Cond-
    44
    20 walking lunges, 10 PP(#135)- 3 rounds
    31

  17. Snatch- 140 (1F) 160 (3Good , 5F) 140 (3F, 5G)
    CnJ- 185, 210, 185 all good

    METCON- 50, 2 rds+12, 42

    GHD sit-ups- done

  18. Going to start posting to keep myself more consistent…

    1) 5×1@195, 5×1@220 (PR’d Saturday and I missed a few), 5×1@195
    2) 5×1@220, 5×1@255, 5×1@220

    Cond) 48ish, 2 rounds, 35

  19. BBGym:
    1) Based off 160
    2) Based off 210

    Conditioning:
    46
    Alt. OH BB lunges(95#)/T2R
    2rnds+4
    36

    Midline:
    done

    M/F/S
    2/6/1

  20. posting…

    Snatch (off 70kg)
    C&J (off 100kg)
    Got some tips today and learned that my arms actually ARE part of WL, so I pulled under the bar and jammed my throat a few times.

    BBJ – 41
    LGE/H2R – 1+10
    BRP – 30

    3×10 today because I remember the last time I did a bunch of these after not having done ’em in a while. I am weak sauce and will get better.

  21. BBG: went light today because of Rudy’s awesome training camp. Focused on technique and mechanics.

    Snatch: done at 105#
    Clean and Jerk: done at 135#

    Conditioning:
    52
    1 round and 11 Bb walking lunges Rx
    32

    Midline: done

  22. BBG

    Snatch-135-145-135-felt great
    Clean/Jerk-175-195-175-first set was great, 90% was 2 close misses and 2 embrassments. second 175 1 miss.

    No time for anything else today.

    1/1/1

  23. bbg
    1) 110, 120, 110
    2) 135, 155, 135

    cond
    37 burpee box jumps
    1+8 (subbed toes to bar- no room for rings during class)
    29 burpees

    midline
    done

  24. 1) based off 235
    Bruised pubes make 2nd pull hard.
    Failed 4/5 at 90%. Made all 80%
    2) based off 285
    Failed all 90% Made 4/5 cleans Made all 80%

    No conditioning

    Midline:
    Done

    3/5/7
    Joints feel really achy today. Prob cause I didn’t get off the couch yesterday. Meh…

  25. BBG
    Snatch- 155/175/155 **tried to lift with too little rest in between. missed a few at 175…completed 15 solid lifts.
    C&J- 205/235/205 **felt solid, resorted to split jerk for last 3 reps of 235, just felt more comfortable today.

    Conditioning
    60 burpee box jumps

    1rd +13 reps. **stupid me messed up my rings during the pull and had to waste time resetting them.

    50 burpees

    Midline:
    no GHD at home. did leg lifts instead. i know it’s not even close, but it’s better than nothing.

  26. Snatches based off of 160lbs
    Clean and jerks based off of 210lbs

    Conditioning:
    Didn’t count either round of Burpees

    4 min AMRAP: 1 round + 1 ring swing to hip

  27. snatch- 195, 215, 195
    clean and jerk- 230, 255 (shoulders hurting so stopped after 3 reps) feel strong on clean though

    cond-
    63 burpee box jumps (i faced the box, i assumed you didn’t want it lateral?)
    2 rds +15
    44 burpees
    then I cried a little bit. This florida humidity has me fatiguing way faster than my air conditioned gym at school. But it sure make warming up easy.

  28. 41/6’2″/205

    BBG:
    Sn: 90/100/90kg – Based on 242#, solid, no failures.
    C&J: 110/125/110kg – Based on 300#, 1 failure to lock out, solid otherwise.

    C:
    53 – facing box
    1 round + 20 + 1
    34 – jump w/clap, smoked

    ML:
    Done

  29. BBG

    Sn: 225/245/225. Couple misses at 245 to get 5 makes. Did the last five 225 as fast as possible. Missed the 5th.

    C&J: Worked up to a heavy single as I have been feeling stronger cleaning on Mondays rather than Saturdays. Made 315 and got 325 racked out but could not stand up. Still the best attempt I have made on it. Dropped and hit 275 three times as fast as possible.

    Conditioning:

    58
    1 round + 20 BB Walking Lunge
    43

    Forgot Midline.

  30. M/5’8″/38/188

    BB GYM:

    1) Snatch – 3×5 @ 115#, with 90s rest; focusing on technique.
    2) C&J – 3×5 @ 155#, with 90s rest; focusing on technique.

    CONDITIONING:

    -44 Burpee Box Jumps
    -1 rnd + 21
    -39 Burpees

    MIDLINE:

    Done

  31. 29/m/5’11″/180
    BBG
    1) 170-195-170 (fails on first rep at 170 both times and only one good at 195, bar moving just bad catch)
    2) 220-250-220 (one failed jerk at 250)

    Conditioning
    40
    1+15 lunges (focused on good hip to rings)
    31

    Midline
    Done

  32. BBG
    1) Snatch – 113, 128 (two misses at 128, which is actually 93%)
    2) C&J – scaled – 6×1 @ 80%, 4×1 @ 75%

    Conditioning
    Burpee box jumps: 47
    AMRAP: 1 round + 20 lunges rx + 1 swing (didn’t make hip contact every time and my knees bent on many of the reps, but they were fun)
    Burpees: 38

    That was fun!

    Midline – done.

  33. BBG:
    1.) 175-1miss/195/175
    2.) 230-260-230

    Cond:

    58 burpee box jumps

    1 + 20 lunges & 3 swings

    41 burpees

    Mid:
    Done

    3/5/4

  34. bbg
    Snatch worked of 80kg 3 misses @90%
    Clean and jerk worked of 100kg 2 misses @99%

    Conditioning
    65/2 rounds/42 rxd

    midline
    Done

  35. Bbg
    Off 103kg couple misses
    Off 134kg jerks are still horrible, no misses but a lot of press outs at 90%

    Cond
    45 @24″
    2rds
    35

    Midline
    Check

  36. BBG
    1) based off 205#
    5×165#, 5×185# (missed 2 attempts), 5×165#
    2) based off 255#
    5×205#, 5×235#, 5×205#

    Conditioning
    Burpee box jumps=53
    AMRAP= 2 rds + 13 lunges
    Burpees= 31

    Midline-Done

  37. bbg:
    1) off of 155 missed 3 at 90, made up 1
    2)) off of 185# made all

    conditioning
    1) 38
    2) 0 + 9, wow overhead lunges are not my thing broke into sets of 4-5
    3) 29

  38. BBG:
    1.) 170x1x1x1x1x1, 190xfx1xfx1x1x1x1, 170x1x1x1xfx1x1
    2.) 200x1x1x1x1x1, 225x1x1x1x1x1, 200x1x1x1x1x1

    Conditioning:
    Accidentally did Over the Box Burpees
    42
    1 + 14 OH Lunge
    21

    Midline:
    Completed.

  39. BB Gymnastics

    1) Snatch: 90 & 100
    2) Clean & Jerk: 154 & 165

    Conditioning

    4 minutes ME Burpee Box Jumps 20″ – 37

    4 minutes AMRAP of:

    20 BB Overhead Walking Lunges 95/65#
    10 Ring Swings to Hip

    2nd round 4 lunges

    2 minutes ME Burpees. 27

    Midline

    3×5 GHD sit ups on a ball on a step with feet in a power rack. Time to buy a GHD.

  40. BBG:
    1) 160lbs, 175lbs (lots of misses but got all 5 at some point), 160lbs
    2) 205lbs, 225lbs (felt good), 205lbs

    Conditioning:
    – 47 burpees box jumps
    – 1 round plus 18 lunges (just did 2 complete rounds to finish up)
    – 30 burpees

    Midline done.

  41. BB Gymnastics

    1) Snatch: Subbed with High Pulls: 170/190/170
    2) Clean & Jerk: 215/240/215

    Conditioning

    44 Burpees
    2 rounds + 5 lunges
    32 Burpees

    Midline

    Done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s