14.02.15

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Karen Pierce. ‘Nuff said.

Karen got a new PR of 5 unbroken muscle-ups today. Twice. 🙂

Week 32 Training: 14.02.14

BARBELL

Work up to 70%, then:
A. 12 minutes – or 7 attempts – to establish a 1-RM Snatch

Work up to 70%, then:
B. 12 minutes -or 7 attempts – to establish a 1-RM Clean and Jerk

Notes: You have 12 minutes or 7 attempts above 70% (whichever comes first). Do not exceed 12 minutes. Do not exceed 7 attempts on either the snatch or the clean & jerk.

STRENGTH

C. Front Squat/Back Squat: 2 x 7/13 @ 70 – E8M

Notes: This should be read as 2 sets of 7 front squats directly into 13 back squats at 70 % of your 1-RM front squat. In other words, if your 1-RM front squat is 300#, you will front squat 210# for 7 reps, and then transition IMMEDIATELY into 13 back squats at the same weight. You may rack the bar to transition. Start a new set every 8 minutes. 

CONDITIONING

Partner WOD

For time and reps: (all movements @ 185/125)
400m Run / ME Deadlifts
400m Run / ME Hang Power Cleans
400m Run / ME Shoulder to Overhead
400m Run / ME Thrusters

Rest 3 Minutes

800m Sprint

Notes: Each partner will run 4 x 400m and each partner will complete ME of each of the four above movements. When P1 is running, P2 will work on the bar, and vice-versa. For your score: keep a RUNNING TOTAL of reps over the course of the workout. You will have two scores: 1) time to completion and 2) total reps. Then put yourself on the line and run 1 x 800m sprint. The fastest wins.

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14 comments on “14.02.15
  1. Taylor Deering says:

    A) worked up to 145 then ran outta time, felt good. I can see te 155 in my bear future 🙂
    B) hit 200, cleaned 205 and missed the jerk.
    C) 175, SAMOKEDDDS
    D) Jamie S and myself: 8:44/104 reps. Totally dig this kinda workout

  2. Max says:

    A) 205(f) ….. So close
    B) 255(f) ….. Too slow
    C) done @ 230#
    D) 83 reps in 11:15 w/ Dru
    E) 3:44

  3. Brett Bolus says:

    A) Snatch- 185
    B) Clean&Jerk- 275, failed at 300
    C) 7/13- 235
    Conditioning:
    10:00- 80reps @ 185 w/ Anthony
    800m – 2:45

  4. randallgatkinson says:

    A) Snatch- 225
    B) Clean&Jerk- 295 clean twice, then same old story, missed jerk
    C) 7/13- 245
    Conditioning:
    9:56… 95 @ 185 w/ Big Mike
    800m – 2:59

  5. Kelly C says:

    A. 95 (-5)
    B. 125 (-5)
    C. 100
    D. Conditioning with Chloe: 9:03/109 reps
    E. 800 m run: 3:02 – shaved :20 off my time!

  6. jeremykampen says:

    A) 255 (-5)
    B) 320 failed jerk (would have been PR)
    C) 265, then 275 (ouch)
    D) 10 something with JV, 128 reps
    E) 800m, 2:59 I think

  7. Jeremy says:

    Trained “off-site” today with our good friend Ben House.
    Snatch: 185
    Clean and Jerk: 240
    I also hit 2 deadlift reps at 455 on the trap bar and a strict press 3RM at 185. Great day of lifting! See y’all back at the box on Monday.

  8. Alyson says:

    A) 135, missed 2 at 140 but the 2nd was so close!
    B) 165, 2 misses at 175
    C) Done at 145
    D) Accidentally did DLs and Thrusters at 125 and HPC & S2OH at 105. Partnered with Chelsea (rowing), ~10:15, 123 reps
    E) 3:27

  9. Feliz says:

    A) did 2 EMOM @ 55#
    B) 2 EMOM @ 55#
    C) 3 x 7/13 @ 55#
    Cond with Judy – I used 55#- 152 reps at 11:30ish
    E) 4:34, 30 seconds faster than last week

  10. Jeff V says:

    Snatch: 225 – had some “good” missed at 235 and 245.
    Clean: Made 300. Cleaned 320 missed the jerk.
    Cond: Booty called Kampen.
    800: 2:41

  11. A. 275- like jeff said, had some “good” misses at 290
    B. 300- got under but could not stand up 320
    C. 265
    conditioning- third wheel, with jeff and kampen, 68-70reps
    800m – 2:59 legs didnt wanna move

  12. Russ Laing says:

    A. 185
    B. 255
    C. 195
    D. 9:38, 80 reps with Jeff Morgan

  13. Morgan says:

    a. 185 (10# PR)
    b. 215
    c. 195
    d. 9:38, 80 reps with Laing

  14. ikantola says:

    a) i think i hit 140, lisa thinks i was working on 150
    b) 185
    c) 150
    d) 9:?? with Lizi, edged out KP and Lisa – 122 reps (33-30, 15-13, 10-9, 7-5)
    e) 2:58 (short course)

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