I’m not posting any cool pictures or videos today as punishment because Drywall says you guys are boring. Evidently just posting your work is not enough. Quick – everyone be sarcastic!



1) 5×1 Power Clean + (full squat) Clean – heaviest possible, rest 90 sec.
2) 5×3 Clean DL (off 4” riser) @ 120% – rest 60 sec.

Notes: This is not a traditional DL. Maintain scoop and posture throughout the lift. Concentrate on the weight being on the balls of the feet off the floor, then pulling back through the heals after the barbell passes the knee. Straps are recommended.

3) 5×5 Clean Grip Bent Over Row – heavier than last week, rest 60 sec.


3 rounds for time of:

5 Squat Cleans 185/120#
50 Double-Unders
50’ HS Walk


1a) 3×15 Hanging Leg Raise – rest 60 sec.
1b) 3×10 Weighted Hip Extension – heavy, rest 60 sec.

10 thoughts on “111025

  1. What we really need is a video of you with the top of your head cropped out. You’ve mastered that, it’s your thing now. The beard is secondary.

  2. Or Rudy doing a METCON. 5x as funny as seeing Dave Castro fucking a DL. For those that haven’t seen Rudy METCON, he spends more time walking around, spitting and saying fuck as the color leaves his face. Love your face Coach.

  3. Yesterdays work:

    1) 165#
    2) 185#(205# couldn’t finish

    — 10 @ 145#

    Congrats T!!!!!
    You should all know that while T was stealing souls at the comp this weekend I was also winning at a game I like to call how much whiskey can you drink and how many poker games can you win in one weekend.

  4. 1) 185/195/200/205/215
    2) Kept working on clean…got a new PR 235. Gave 240 a shot and missed it at the bottom of the squat. Next time.

    Conditioning – 10:08

    Doing DUs in weight lifting shoes was odd…I might need to do that a few more times.

    MFS – 4/2/2

  5. 1) 185#, 205#, 225#, 245# (f), 235# (f), 225#, 235# (finally hit it… eff me)
    2) 5×3 @ 345# (this hurt a LOT w/out straps)
    3) got up to 235#, but form was sh*t

    — 6:30 (holy crap, I got a few decent handstand walks in there! Well, at least more than 5 feet)

    Ran out of time after a couple rounds of leg raises

    M/F/S – 4/6/8 (everything… hurts…)

  6. 1) 185#
    2) 255#
    3) 165#

    Conditioning——10:46 ***with 175# (Probably could have done 185# but my shoulders are absolutely fried from last two workouts. This is my 3rd day in a row to workout and I’m not used to doing all of this lifting. I know suck it up buttercup!!!!)


    1a) 3×15 Hanging Leg Raise – rest 60 sec. —–Did
    1b) 3×10 Weighted Hip Extension – heavy, rest 60 sec.—–45# each hand
    Cliff Lewis

  7. 1) 145/155×3/160
    2) 220 – Did one set. Back still too tight for this. Before the last injury I would’ve done it anyway but not this time. 
    3) 135

    7:23 – back locked up :/

    Will do tomorrow

    MFS: 4/4/8 – stupid QL in my back still spasming mid WOD and can’t do s$/#!

  8. 1) 5×1 power clean and full squat clean, worked up to 145. The hardest part for the higher weights is holding on to the bar to string the power w the squat clean. Always having grip strength issues :-/

    2) skipped the clean DL per coaches orders…. And because I didn’t have much time.

    3) 5×5 clean grip bent over rows 110#

    3 rounds for time of
    5 squat cleans 105#
    50 double unders
    50′ hs walk

    17:15. Hs walks take me awhile…
    I also messed up a couple times on the doubles while doing them w weightlifting shoes on.

    Midline stuff I didn’t have time to do.

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