130731

Sorry kids, no time for my next 3.5 “points of light” from the Games. More to come tomorrow.


For your viewing pleasure, Spencer Arnold’s 124kg Snatch, and 155 Clean & Jerk from Nationals. Before you ask; no, Nationals was not held in a Middle School gymnasium… I think.


WOD 130731:

1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% – rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

3 rounds for total time of:

9 Deficit HSPU 6/4″
50 KBS 24/16kg
9 Bar Muscle-Ups

Rest 1:1

108 thoughts on “130731

  1. With all this squatting Iā€™m noticing my knees are pretty sore the same day I squat. Would you guys recommend knee sleeves? Do a lot of you use them?

    • My rule of thumb: If I squat then I wear them. If I’m not squatting then it’s dependent.
      e.g. sometimes I’ll wear them if I’m doing snatches and/or cleans, but it’s nothing to cry about if I don’t wear them.
      I have the blue rehbands and love them, but they can get pretty hot & sweaty in Texas. It’s normally 90+ outside and probably 100+ in the weight room I lift in.

      I recommend buying some, I don’t think you’ll regret the decision!

    • If you are squatting HEAVY yes like 300-400+ if not just work on your positioning with you squat. I have no ligaments in my right knee and don’t use sleeves or wraps ever; I also don’t have any knee pain because I have all of my positioning right. Just get everything in the right spot and drop to the bottom quick.

      • If you are having knee pain I would highly recommend buying some sleeves. I wear mine when squatting and doing full snatches and cleans and it has greatly decreased my knee pain.

    • I’m getting over a resent knee injury, I wear sleeves when squatting and sometimes wraps if I’m really sore, but I find the wraps can limit my ROM getting into the bottom position

  2. I can’t get to previous blog postings, but I failed my set of 6 @ 85% at rep #3…WTF do i do now?

    • I was wondering the same thing. If I’m not getting all the reps in a set should I go down a little in weight or keep the weight and do a couple less reps? ( I personally feel load is important so I have been doing less reps an keeping the weight)

    • I failed at rep 5. This was one of the hardest sets since Smolov. I hope other people experienced this too. If not, I feel retarded.

      • I agree with this day being tough. I got all my sets but was light headed after set 3&4. The reps were high for the weight but I have been PRing my Oly lifts so the work pays off. No pain no gain!

      • I failed my lest HBBS rep, and it wasn’t because I was tired or the weight felt heavy, my body couldn’t do anything else so I bailed.

    • i also failed. got 4. i think i couldve made it if i rested more than the allotted 2 minutes. if im reading the hatch cycle correctly we’ll get a chance at 6reps of 85% again next tuesday

    • This is how I am working it:

      For now, I am basing my percentages off of a working max of 95% of the 1RM that I hit after doing Smolov. I’ve yet to miss, but if/when I do, I will then do my subsequent Hatch percentages off of 90%, and work that as long as I can. If I miss again off that, I’ll drop to an 85% working max, but I don’t really foresee that happening.

  3. Correct me if I’m wrong.
    Snatch balance. Feet move from pull to squat position. You dip and drive to start.

    Heaving snatch balance. Feet are in squat position. Dip and drive to start

    Snatch drop. Feet start in pull move to jump. No dip and drive to start.

  4. 1) 115 – 135 – 155 (Miss #3) – 155 (Miss #3)
    2) 135 – 165 – 185 – 195 (Miss #3)
    3) 135 – 165 – 185
    4a) 255 for all
    4b) 135 for all

    Cond: 3:43, 4:08 and 6:27

  5. 1) 52.5kg
    2) 70kg
    3) 60kg
    4a) 85kg
    4b) 60kg
    Conditioner 28.11 total time

  6. 1.) 165#
    2.) 225 for 3 & 245# for 2
    3.) 185#
    4a.) 155#
    4b.) 275#
    6:47, 6:17, 6:19 w/1m rest between die to time contraints : )

  7. 1) 3RM Hang Power Snatch: 180#

    2) 3RM Hang Power Clean: 250#

    3) Push Press + Push Jerk + Split Jerk: 225# (from rack)

    4a) 5X3 Clean Pull from blocks (bottom of knee): 315#

    4b) 5X3 Heaving Snatch Balance: 155#

    Conditioning:
    Round 1: 6:23
    Round 2: 3:57
    Round 3: 5:50

  8. Does anyone have a good video for the “heaving snatch balance”? Thank you

  9. 1) 125#

    2) 205#

    3) 205#

    4a) 265#

    4b) 75#

    Conditioning

    11:51-11:45-11:20. Rested 5mins in between since it was taking me so f#*^ing long

  10. 1) 175
    2) 230
    3) 225
    4a) 315
    4b) 155

    Cond – 23:29 Rx. I can’t read and missed the 1:1 rest part.

  11. 7/24
    BBG
    1)135#
    2)185#
    3)225#
    4a)275#
    4b)175#

    7/26
    BBG
    1)155#
    2)205#
    Strength
    1)215, 250,270,290
    2)170, 180, 195
    3a)+25#
    3b)sub good mornings@45#
    7/29
    BBG
    7/29
    1)165#
    2)150#
    3a)255#
    3b)205#
    7/30
    BBG
    1)225#
    2)200#
    Strength
    1)235,250,290,305×3
    2)170, 195, 210, 240×3

  12. 1) 175lb – Felt tired
    2) 245 – Again, tired
    3) 225lb
    4b) 165

    Conditioning: 3:45, 4:07, 4:17

  13. 1) 225
    2) 265, 275×2
    3) 255
    4a) 360
    4b) 185-195-205-220-235
    C) 3.09/3.34/3.39 = you do the math, i’m tired

    #TheOutlawWayAfghanistan

  14. BBG
    -snatch- 195
    -clean- 205 (I cannot clean from the hang! Max full clean @275)
    -skipped overhead complex, shoulders juiced

    Strength
    -box clean pulls @295 and 305, felt good
    -skipped balances
    MetCon
    -different (Bi’s and Lats are ripped up from comp class Monday)
    -10 minutes of intervals on AirDynes

  15. 1) 3RM Hang Power Snatch: 155#

    2) 3RM Hang Power Clean: 225#

    3) Push Press + Push Jerk + Split Jerk: 205# (from rack)

    4a) 5X3 Clean Pull from blocks (bottom of knee): 295#

    4b) 5X3 Heaving Snatch Balance: 135#

    Conditioning: Still can’t do bar MUs, had to modify to burpee pull-ups.
    Round 1: 4:08
    Round 2: 5:37
    Round 3: 6:15

  16. 1) 3RM Hang Power Snatch: 125# Failed twice @135# on 3rd rep

    2) 3RM Hang Power Clean: 175# (not my best movement)

    3) Push Press + Push Jerk + Split Jerk: 185# (from rack) (Shoulders and arms on fire)

    4a) 5X3 Clean Pull from blocks (bottom of knee): 245#

    4b) 5X3 Heaving Snatch Balance: 135# (need to work this movement)

    Conditioning: 25:49 Total time

    Set 1: 6:18

  17. I guess my post from last night didn’t make it. To sum it up: I managed to complete every rep of every set on Smolov Jr (barely in some cases), but Hatch is a much different story. My training partner and I have consistently missed about half the reps of the last two sets on the HBBS. We can get all of our front squats.

    • How long are you guys resting? I had to take 8 minutes before my last set at 460 yesterday.

  18. M/17/155#

    1) 145#
    2) 200#
    3) 175#
    4a) 255#
    4b) 2 @ 135#, 3 @ 145#

    Conditioning: No place for MU, subbed 18 pullups/dips each round. Total working time 12:20

  19. snatch 155, missed rep 3 with 160
    clean 215
    jerk 200
    clean pull 265
    snatch balance 115-125
    con
    5:13, 5:25, 5:43
    TWT=16:21

  20. BBG:
    1. 185#
    2. 230#
    3. 205#
    4a. 300#
    4b. 135# 155# 165# 175# 185#
    Conditioning:
    12:05 (3:43 – 3:54 – 4:28)

  21. Legs felt sore today from Hatch…
    1)120# power snatches are hard for me for some reason
    2) 190#x3; 200#x2 (both felt good, and both are PRs for 3RM and for PC in general)
    3) 155# (working on shoulder pain, Jerk/Press getting better)
    4a)225#
    4b)85# (felt uncomfortable in this movement. Need to practice more)

  22. BBG:
    1) 205# hang power snatch x 3
    2) 275 hang power clean x 3
    3) 245# for push press, push jerk, and split withjout reracking weight

    Strength
    1) 390# pull below knees (off of 340# clean pr)

    2) 135# heaving snatch balance (still getting use to this as it is far different then a snatch balance)

    Conditioning:
    Switched the bar muscle ups into 5 ring muscle ups. Shoulder is still in pain from last bar muscle up workout. Also couldn’t rest 1:1 because I had to get to work. First round took me 4:15 then just went right into round 2 and 3 without resting.

  23. BBG
    1.) 185
    2.) 255
    3.) later
    Strength
    4a.) 330
    4b.) 185 for 4, 225 on final set
    Conditioning
    Did 25 regular hspu’s, did deficit on Monday.
    3:47, 4:27, 5:28

  24. 1) 150 (2 + f)
    2) stayed light to rest arm. Did sets at 135
    3) 190
    4a) 230
    4b) 115. Held each for 3 sec in the bottom

    Conditioning: Later

  25. M 35/154lbs

    1) 110-ran out of time *
    2)125 135-missed 2nd rep
    3)115-ran out of time *
    *think I may be starting out to light
    4a) 155-175-185-205-225
    4b)stayed @ 85 ,getting under is a weakness for me,so worked on speed

    Conditioning
    No timer, worked on technique

  26. 1) 3RM 85kg, did a 1RM of 95kg as well (both PR)
    2) 125kg PR
    3) 115kg (PP PR)

  27. BBG:
    1) 160
    2) 195
    3) 195
    4a) 270 from hang
    4b) 165(1)-stopped there, shoulder still injured from last week.

    Conditioning:
    *ring MU’s/lowered deficit to 4″ for rnds 2&3
    5:50, 5:14, 6:45

  28. 1) 165#
    2) 265#
    3) 245#
    4a) 300# x3 (thumbs went too raw to finish after 3 sets)
    4b) 185# x5

    Conditioning:
    5:55, 5:09, 4: 22 (guess I just had to warm up into it…)
    total time: 15:22
    *got all 50 KBS unbroken every set. small victories!

      • Should’ve thought of that sooner, I’ll get some for next time.. and also, my thumbs thank you!

  29. BBG
    1) 185
    2) 235
    3) 195 – didn’t like this as much as I thought
    4a) @345
    4b) 3@135, 2@155, squatting is not a strength of mine

    COND
    3:45
    4:41
    4:50
    Subbed C2B instead of bar muscle ups, hands really messed from the muscle ups earlier this week.

  30. Bbg: 1) 165lbs
    2) 215lbs
    3) 215lbs
    4a) 275lbs
    4b) 145lbs – shoulders were dead
    No Conditioning – hockey tomorrow

  31. BBG:
    1) 135#
    2) 205
    3) 175…had more
    4a) 235, 245, 255, 285, 285
    4b) 135, 145, 155, 155, 155

    Cond: Later or tomorrow

  32. BBG-
    1) 185
    2) 230
    3) 205

    4a) 300
    4b) 155/155/165/175/185

    Cond-
    21:25 total time (4:02/4:20/4:31)

  33. 1) 155 (working on maintaining external rotation in catch, starting losing it here)
    2) 215
    3) 195
    4a) 275
    4b) 135 (see 1)
    Conditioning
    3:19,3:46,4xx
    18:30 total time

  34. 1) 175
    2) 265
    3) 185 push jerk is terrible
    4a) 305
    46) 145×3, 155×2
    modified conditioning

  35. BBG kgs
    1) 85
    2) 100
    3) 100
    4a) 130-160
    4b) 65-82,5

    Cond-
    3:50/ 3:56/ 4:56* shoulders got ktfo.. šŸ™

  36. 1) 115 from low hang (back injury, can’t do regular hang)
    2) 155 from high hang
    3) 160
    4a) 115-125
    4b) skipped
    Cond: 18:43 straight through with no rest due to time constraints
    3:19,3:46,4xx

  37. BBG
    1) 135#
    2) 200#
    3) 185# (Didn’t really push myself here)

    Conditioning:
    4:01 – 4:40 – 4:01 (12:42 work — rested 1 minute not 1:1 by accident)

  38. 1) 120# 3RM HPSnatch
    2) 175# 3RM HPCleab
    3) 145# Push Complex (underestimated where I’d be, ran out of time)

    4a) 225# clean pulls
    4b) worked up to 120# snatch balance

    Conditioning:
    5:03
    7:56
    8:43
    * first deficit HSPU workout where they didn’t go away completely, pretty content with that.

  39. BBG:
    1.) 205~85% current PS PR
    2.) 235~85%
    3.) 210 ~ from front rack
    4a.) 310x3x3x3, 320x3x3
    4b.) 180, 190, 200x2f, 200, 210x2f~88% of snatch

    Conditioning:
    Total: 12:24
    3:46
    4:02
    4:36 ~ grip gone

  40. 1) 245 – PR for a power snatch of any kind.
    2) 265 – not even close to a PR haha. Just felt way off.
    2) 295 – PR

    Running on 4 hours of sleep. Might do the rest later.

  41. BBG:
    1) 155#
    2) 215#
    3) 185#
    4a) 295#
    4b) 135#x2, 145#x3
    WOD- 23:06 Rx (4:26, 4:23, 5:06- missed last HSPU)

  42. Very Short on time today

    Started with the Complex: worked up to 205.

    Snatch Balance: 195 (PR i think?)
    Clean Pulls: 315 from the ground

    Conditioning:
    Rd 1: 3:15
    Rd 2: 4:32
    Rd 3: 5:19

  43. Very Short on time today

    Started with the Complex: worked up to 205.

    Snatch Balance: 195 (PR i think?)
    Clean Pulls: 315 from the ground

    Conditioning:
    Rd 1: 3:15
    Rd 2: 4:32
    Rd 3: 5:19

  44. 1) 175
    2) 255
    3) 245
    4a) 315
    4b) 145×4, 155 x 1
    Conditioning
    5:15, 5:00, 4:57

  45. 1) 115
    2) 155
    3) 155 f2 165
    4a) 210
    4b) 95-105-115-125-135
    conditioning 2 rds only
    1) 6:00
    2) 6:50
    subbed regular hspu and ring mu

  46. 1) 150
    2) 195 (could have done more but regrouping sucked..)
    2)185
    4a)285
    4b)135
    Cond: 4:50, 4:30, 4:30

  47. Snatch 135#
    Clean 200#
    Complex 170#
    Pulls 285#
    Balances 75#

    Did skill work with HSPU skipped out on kb swings and muscle ups cause my hands are super sore from teaching muscle ups yesterday.

    Did 4RFT
    30 lunges
    30 hand release push ups
    800m run
    21:48

    Stoked on tomorrow’s rest day.

  48. M/27/5’11″/170#/NorCal

    BBG
    1) 197#
    2) 243#
    3) 235#
    4a) 300#
    4b) 187#

    Conditioning
    3:13 – 3:50 – 3:28 (10:31 total)
    Does Anybody’s nipples get chaffed on bar MU’s? Fuck me they burn!

  49. 26/170#/M/CenEast

    2/2/2

    3RM PSn Hang – 95/115/135#
    3RM PCln Hang – 145/175/195/205#
    Complex – PP/PJ/SJ – 155/175/185#

    5×3 Cln Pull from blocks – 265# 115% off 230#
    5×3 Sn Balance – 115# – This is by far the biggest thing I need to work on…I don’t “drop” under the bar…I get under, stabilize, and then squat…need to work with just the barbell

    Conditioning:
    1: 5:00 (I think I definitely “gamed” this round…thought BMUs were going to be harder)
    2: 4:26
    3: 4:23
    Total working time: 18:49 Rx

    • Apparently, I am not good with adding up times…
      Total working time: 13:49 Rx

  50. 3RM hang pwr Sn- 170 PR
    3rm hang PC-215 PR match
    Press complex-225 had more ran out of time

    METCON-
    4:02, 5:04, 5:40 ish
    Never gassed at all just had to wait on the grip to return constantly.

  51. BBG
    1) 225
    2) 275
    3) 225
    4a) 385
    4b) 185
    Conditioning
    8:07/6:41/6:47
    Rough day, deficit HSPU and Bar Muscle Ups…my two favorite movements!

  52. BBG
    1) 155#
    2) 205 # (Power Clean PR)
    3) 205#, jumped to 225# missed the press

    4a) 275
    4b) 155- worked on technique. Focus on good bottom position with feet not going way out at 45 degrees

    Conditiong- Dug 2 holds and set up the 6x6x16s and flanges for my pull up rig. Hopefully cementing it tomorrow

  53. BBG:
    1) 155#
    2) 185#
    3) 225#
    4a) complete
    4b) complete
    Conditioning:
    Regionals std hspus- around 8:00 round.

  54. 1) 205
    2) 246
    3) 245

    4a) 330
    4b) 225 245 255 265×2 275 x 2

    Cond . 17:40
    (3:16 3:33 4:07)

    2/2/2

  55. BBG
    1) 180
    2)230
    3) 205 made a jump to 225 after, which was going to my 1RM push press
    4a) 300 x5
    4b) 135, 155, 170, 180, 190

    Conditioning
    1) 3:40
    2) 3:20
    3) 3:52
    Total working time- 10:52

  56. BBG
    1) 215
    2) 255

    No time for the rest… Poor time management this week. Need some motivation! Just can’t seem to get fired up enough to really get after the days work

  57. H.P. snatch triple: 185
    H.P. clean triple: 225
    Complex: 205
    Block clean pull: 295
    Heaving snatch balance:
    1/3 @165
    3/3 @155
    3/3 @165
    2/3 @175
    3/3 @185

    Took time to address my jerk problem. Played around with hand positioning, width, grip, etc. Worked from 135 all the way up to 275 for a 12.5lb PR. Haven’t hit 245 in 2 months and anything from 225-235 caused serious pain. I am beyond stoked to hit this PR pain free and relatively smooth. Needless to say I ran outa time for the conditioning. My bad.

  58. 1)3RM Hang Power Snatch 150#
    2)3RM Hang Power Clean 205#
    3)Near Max Complex 185#
    4a) no blocks >:(
    4b)5×3 Heaving snatch balance 155#
    Conditioning:15 min AMRAP
    5 push press 135#
    15 wall balls 20#
    40 DU

  59. BBG
    1. 91 Kg
    2. 115kg
    3. stopped at 100kg
    4a. 345
    4b. 205×3 225×2

    conditioning:
    2:48
    2:55
    3:10
    8:53 working time
    everything unbroken except for last round of bar MU

  60. 1)95-135-165#
    2)135-205-215-225#
    3)135-185-215(makes a new push press ad push jerk PR)
    4a)270#
    4b)145-155-145×3
    Cond
    6:16/8:28/10:24

    #TheOutlawWayAfghanistan

  61. BBG
    1) 195
    2) 255 (275 failed on the 3rd clean)
    3) 255
    4a) 45
    4b) 135, 155, 165, 175, 175

    Conditioning
    Got out of work late and just had nothing left in the tank.

  62. Bbg:
    1) 100
    2) 155
    3) 130
    4a) 205
    4b) 75×2, 85×2, 95
    Cond:
    4:30, 4:37, 4:46 (5 bar mu’s every rnd)

  63. 1) 115
    2) 155
    3) 150
    4a) 185
    4b) 130

    Got through one round of cond (4:52) and ran out of time.

  64. BBG: no misses.

    #165…ran out of time
    #205…ran out of time
    #185…ran out of time

    Think it might be time to man up and put some real weight on the bar to start…

  65. Because of some personal stuff that is going on, I entered the gym extremely pissed off…. The reason I am saying this is that I realized / remember that when I get pissed off, clear my head and focus in my energy I perform much better. I played D1 college FB and have lost a lot of weight since college so in my clean, squat and press no matter how much I lift now, I still am chasing old PRs so mentally that is frustrating. My snatch sucks balls, because its a skill I am working on perfecting…

    1) Target going in was to hit 165 x 3
    – Hit 155 x 3
    – Hit 165 x 2 and failed on the 3rd

    2) Target going in was to hit 225 x 3
    – Hit 245 x 3

    3) Target going in was to hit 225 x 3
    – Hit 225 x 3

    4a) 275 – 295 – 315 – 335 – 355
    4b) 95 – 115 – 135 – 135 – 135

    Conditioning
    Completed 3 rounds for time of
    ME T2B
    ME hand release pushups
    ME 32KBS
    ME GHB med ball situps (games style)
    8:20 Didn’t count reps, but was the entire time was continues work with all stop in work was in my transitions.

  66. 1) 115#
    2) 155#
    3) 145#
    4a) 190#
    4b) 90#
    Conditioning: regular muscle-ups, “stinky bugs” instead of HSPUs (no strength plus sore neck), two rounds, no rest – 7:17, 10:01.

  67. 1) 65kg
    2) 80kg (missed 3rd rep w/82.5)
    3) 185#
    4a) 110kg x sets across
    4b) 135# x sets across

    Conditioning – done. with some modifications on HSPU’s and MU’s.

  68. So I consider anything above a squat as a power movement, is that valid? Basically is it considered power as long as my hip crease is above the knee?

    1) 165# (very deep power)
    2) 225#
    3) 205#
    4a) 245, 265, 275, 275, 275
    4b) 115, 135, 155, 165, 165

    Ran out of time for conditioning, rethinking my daily schedule to make more time.

  69. BBG
    1) 205
    2) 245, 255Ɨ2
    3) 255
    4a) 340
    4b) 165

    COND
    5:24
    5:03
    4:52
    Ring Muscle Ups

  70. 1) 135#
    2) 185# (failed 3rd rep at 205#)
    3) 185#

    Cond- Scaled to:
    5 Deficit HSPU 4ā€³
    30 KBS 24kg
    5 Ring Muscle-Ups

    Working time 10:09

  71. BBG-
    1 – 45kg
    2 – 65kg
    3 – 60kg
    4a – 90kg
    4b – 30kg

    Cond: 3:26 – 3:27 – 3:15

    MFS – 162

    Got a cool rest day/active recovery thing going on. Yesterday squash, Saturday wakeboarding, Wednesday swimming, Saturday rock climbing. Just have to love this shit.

    Liked the conditioning today, as well the clean pulls!

  72. BBG:
    1 ) 3RM Hang Power Snatch : 175#
    2 ) 3RM Hang Power Clean : 225#
    3 ) 1RM Push Press + Push Jerk + Split Jerk Complex : 225#
    4a ) Clean Pull : 330#
    4b ) Snatch Balance : 175#

    Conditioning :
    4:44 / 7:38 / 6:59

    Bar MU’s are the death of me.

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