There’s a glitch in the Matrix.

There has been some “free interpretation” of some of the movements over the last week. I have tried to post videos, or at least give you guys links to sites that had them, but it seems everyone may not be on the same page. I understand some of the movements are difficult to understand, so here’s what I’m going to do…

Beginning next week I will have the blog done a week in advance and posted the night before. If there is need; I will shoot a video to accompany the lift/movement for the day. Yes, this is a pain in my ass, but I’d rather have you guys doing everything correctly.

What yesterday should have looked like:


(Again, don’t freak out about the percentages. All of you are at a different place.)


1) 10 minutes to establish a 1rm Weighted Muscle-Up.
2a) Back Squat: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
2b) Bench Press: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.


5 rounds for time of:

7 HSPU (reg. standard)
14 KB Snatch 24/16kg (7r/7l)
21 Slapping Pushups (hands slap the chest, NOT clap)


3X Max Effort Weighted Plank @ 45lbs

6 thoughts on “111005

  1. 1) 25# weighted vest
    2A & B) legs practically buckling from doing the Again Faster WOD before the MU max. Going to try and fit it in later in the week.

    1st set of pushups took 2min and 8 sets so switched to doing them on my knees and they still took 4-5 sets per round. HSPU round 1,2,5 UB & 3,4 one break. 

    1:13/1:03/1:07 – great core work

  2. 1) 5, 10, 15, failed 25 4x (using a belt with plates, hung the weights from behind to protect my junk and ended up crushing my low back pretty good on those misses, pissed me off a bit…

    2a) 285×5, 305×3, 345×12 (felt strong beyond belief on these!!)
    2b) 207×5, 222×3, 250×6

    This crushed my shoulders like mad. Each round I moved the HSPU set up to a head higher position and was still not able to get more than 2 at a time. Snatches were fine, and the push ups were fine as well. I think I just had tons of energy given the amount of time I was taking on the HSPU’s

    (with a 52# sandbag)
    1:09, 1:32, 1:39

    M/F/S – 3/2/3

    • uhhh…just realized that I went 85% for the max efforts on the squats and bench. Either way, felt damn strong!

  3. 1) 30#
    2a) 345×4 felt out of juice here
    b) 270 x 2 and here

    13:34 unbroken on hspu and kb snatch

    midline: ran out of time

  4. 1) 24# (only hit one… then missed all other attempts)

    2a) 255#, 315#, 340# x 10

    2b) 185#, 215#, 240# x 6

    Conditioning — 14:58 (ugh… too much time staring at the pushups and HSPUs)

    Midline — 2:05, 1:35, 1:28

    M/F/S – 2/6/7 (feel beat up)

  5. 111007
    1) Dips – 70×5, 75×3, 87×5
    2) PU – 82×5, 87×3, 105×5
    Conditioning – 11:02 Rx
    If the pool had not have been 3.5′ deep, I probably would have drowned.
    MFS – 2/2/2

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