Simplify Complexity

  • October 21, 2013
  • By :
Thru The Rings...
Thru The Rings…

Warm-up
10/7 strict toes2bar
10/7 clap push ups
Run a loop
3 rounds through the complex with an empty barbell, working speed and position
20 pass throughs

Oly
1. Complex: 2 Squat Cleans/2 Split Jerks 5×1

2. Clean Pull with Bands 5×3@80%

Strength
High Bar Back Squat 5×3

WOD – 12 minute cap
21-15-9
Power Clean (135,95)
T2B

Regional (125,85)
Open (115,80)

16 Comments

  • Bish

    10/22/2013 @ 2:13 pm

    245 on the complex
    ran out of time on the BS only got to my 3rd set 315, 325, 335
    cleans 3 sets at 225+Blue band
    Wod: ~4:06 I think

  • Bish

    10/22/2013 @ 2:13 pm

    245 on the complex
    ran out of time on the BS only got to my 3rd set 315, 325, 335
    cleans 3 sets at 225+Blue band
    Wod: ~4:06 I think

  • Andrea Cooke

    10/22/2013 @ 12:36 pm

    Worked just on split jerk; 160×2, 170×1 and then form got bad

    strength- HBBS: 240×3, 250×2- having a hard time getting used to high bar

    wod: 5:08games, lot of standing around

  • Andrea Cooke

    10/22/2013 @ 12:36 pm

    Worked just on split jerk; 160×2, 170×1 and then form got bad

    strength- HBBS: 240×3, 250×2- having a hard time getting used to high bar

    wod: 5:08games, lot of standing around

  • Adam

    10/21/2013 @ 9:45 pm

    Complex: 175
    Pulls: 175
    Strength: 225, 225, 225, 225, 225
    WOD: 6:50 @ Open

  • Adam

    10/21/2013 @ 9:45 pm

    Complex: 175
    Pulls: 175
    Strength: 225, 225, 225, 225, 225
    WOD: 6:50 @ Open

  • Pat p

    10/21/2013 @ 8:21 pm

    265 on the complex,
    sqt clean felt great so I did some extra sets of 1, worked up to 295 which felt smooth.

    Back squat 355×3 a battle royal with cheese.

    Skipped the pulls due to time.

    Metcon 5:14 games. Had intentions of going unbroken forearm muscles laughed at this idea and kicked me in the pants.

  • Pat p

    10/21/2013 @ 8:21 pm

    265 on the complex,
    sqt clean felt great so I did some extra sets of 1, worked up to 295 which felt smooth.

    Back squat 355×3 a battle royal with cheese.

    Skipped the pulls due to time.

    Metcon 5:14 games. Had intentions of going unbroken forearm muscles laughed at this idea and kicked me in the pants.

  • Michael McGuire

    10/21/2013 @ 4:05 pm

    Complex: worked up to 235. Missed one jerk on the last set.
    Pulls: 225 with BB
    Strength: up 305×3
    WOD: 7:41 @ games

  • Michael McGuire

    10/21/2013 @ 4:05 pm

    Complex: worked up to 235. Missed one jerk on the last set.
    Pulls: 225 with BB
    Strength: up 305×3
    WOD: 7:41 @ games

  • Petra

    10/21/2013 @ 3:29 pm

    Complex: 115#
    Clean pulls: 110#
    Back squat: 150#
    WOD: 6:28 @Open. That WOD was a grip killer even at a light weigh.

  • Petra

    10/21/2013 @ 3:29 pm

    Complex: 115#
    Clean pulls: 110#
    Back squat: 150#
    WOD: 6:28 @Open. That WOD was a grip killer even at a light weigh.

  • biscoe

    10/21/2013 @ 2:07 pm

    complex: 185
    clean pulls: 205
    bs: 225, 245, 265, 275, 295 – was really focusing on pausing in the hole and keeping the chest and shins vertical

    wod: 7:14 @ 135

  • biscoe

    10/21/2013 @ 2:07 pm

    complex: 185
    clean pulls: 205
    bs: 225, 245, 265, 275, 295 – was really focusing on pausing in the hole and keeping the chest and shins vertical

    wod: 7:14 @ 135

  • Crowley

    10/21/2013 @ 1:05 pm

    warm-up: done
    complex: 185 across
    clean pulls: 205 across
    back squat: 225, 245, 265, 275, 275 – hips were especially tight today, need to keep on mobilizing

    WOD: 6:26 @135#

  • Crowley

    10/21/2013 @ 1:05 pm

    warm-up: done
    complex: 185 across
    clean pulls: 205 across
    back squat: 225, 245, 265, 275, 275 – hips were especially tight today, need to keep on mobilizing

    WOD: 6:26 @135#

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