Again; we love videos. I’m going to have more demo videos from more people throughout the coming weeks. I know you guys are bored of seeing me and I’ve gotta find the top of my head before I’m on camera again (WAH-WAH-WAH). This first video is more of a retrospective demo, but there have been some questions about the 3 Position Snatch or Clean & Jerk. I also wanted to post this to show everyone what sort of speed it takes to finish the 3 Pos when we work from the floor up. Here’s Elisabeth “The Thoroughbred” Akinwale @ 135# (watch especially the hi-hang rep):
WOD 111228:
BB Gymnastics
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.
Conditioning
8 minute AMRAP of:
7 Deadlifts @ 275/185#
35 Double-Unders
*Rest as necessary before strength work.
Strength
1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.
Brandon took the time to shoot a demo video for the Press Cluster. Something happened with the audio so it’s pretty much silent for the first 40 seconds or so. Relax… The important stuff starts after 40 seconds. Just gaze into Brandon’s beautiful blue eyes until the audio kicks in…
Demo for GH Raises…
Ok just a trend Ive noticed. Hopefully the copius amounts of Crown I’ve consumed tonight doesnt get in the way of the message im trying to send. Everyone needs to read the blog and read it carefully. There is a reason each movement is programmed and why it is programmed that way. If it says strict HSPU then do strict HSPU. That doesnt mean , “Hey ill do some strict, than I’ll kip the fuck out of the rest. Ask Drywall (think he wrote a blog on this) why its bad or just look at my strict pullup ability (beat you to it DW). If you cant to them strict as prescribed (ie on paralletes) then scale it so your doing it strict ( just on the floor, with bands, etc…) We are all competitive as fuck, but doesnt mean we have to sacrifice the work to beat anothe rathlete. Seriously, size it up. We have 4 or more game competitors and a whole shit load of bad asses. Do the work and do it right and at the end you’ll see it pays off. If you have to scale so be it. Fuck it because, ” Your warm up is our wod”! Fucking gay (but not in the homesexual way, because as Epic puts it, ” I love the gays and even my boyfriend is one). Keep posting and fuck this is gonna hurt for the next 12 weeks. BTW Crown Reserve is the Shizznit! Next to Jamieson of course
Epic doesn’t mean the homosexual way?
http://beastmodaldomains.files.wordpress.com/2011/12/trees.jpg?w=620
I’m not entirely sure my boyfriend is gay, but his dick tastes like shit, so…
It’s JAMESON, you asshole.
Corey, that just might be the longest and most error-free post you’ve ever written. Is Crown like your version of Adderall?
On a side note… is that a Deadlift/Double-under wod I see? *grin*
BB Gynmastics
1a. 150, 155, 155, 145, 145 (dropped weight when form suffered, landing too wide)
1b. 125, 125, 125, 130, 130 (did’t go too heavy, as push jerk was janky. Split jerk was great)
– no rest, right into:
Conditioning 7 + 7 (wanted 8, but shoulders were burnt for the double-unders)
Strength
1a. 15# KB for all sets
1b. 10# for all sets
M/F/S – 3/3/3
1a. 5*1 185
1b.2@155, 3@145
Amrap-4 rounds+3 deads
Ghd raises- my 1st time doing theses. Di 3 @15 lbs. They were ugly. Switched to unweighted.
I did the rind dips unwrighted also. Broke 1st set in 5s. 2nd.and.3rd unbroken
1: 225, 245, 255, 265, 275 missed 3x-not happy at all.
2: 185, 205, 225, 240, went for PR from rack position and missed 255
Conditioning:
*used 2 inch fat gripz on deadlift
6 rds even
3: did 3×10 w/ ghds, ring dips, and strict TTB
used green band (i know, but i had some old students train with me and they wanted to learn a new exercise), no weight on ring dips*focus on slow controlled movement, and strict TTB were just for shits and giggles.
BB gym:
1a) 150# all sets
1b) 130,130,135,135,130
Conditioning:
7 rounds + 2 deads
Strength:
1a) no weight. Never done these before. I’m uncoordinated and crap like this takes men’s while to figure out.
2b) no weight and not UB. goat!!!
*me a while
Auto-correct sucks.
Forgot to mention that 150# on a PC is a PR for me. So, I got my 1RM 5 times today.
1a.) 175 for all sets. My hips felt so slow.
1b.) 165 for all sets
Conditioning 6 full rounds (May have been 7, but somehow lost count, so I will go low)
Strength
1a.) GHD Raises, first time, 10lbs
1b.) 3×10 UB @ 20 lb vest.
1a) 225lb – not great today, failed a couple
b) Worked up to 205lb – no fails
No time for conditioning. Calves are still messed from my 5K run the other day so better I rest em.
GHD Raises, first time- 25lbs x 10
UB Strict weighted Dips- 3×10 w/ 20lb vest. Could have done more weight.
My right quad feels like someone whacked me in the leg w/baseball bat. I don’t think I’m doing the GH raises correctly.
I don’t have a GHD set up. Should I do good mornings as a sub? Or should I try to put together a makeshift setup?
1a) 245, 255, 265, 265, 275(f)
1b) 195, 205, 215, 215, 215
Conditioning:
7rds + 2 Deadlifts
Strength
1a) GHD Raises (Epic and I created a pretty gnarly contraption made of boxes, 45# plates, abmats and a firemain): 25#
1b) UB Strict Weighted Dips: 40#, 50#, 60#
1a. 185; 1b. 145
Conditioning: 6rnds+8DU
Skrenf
1a. 25# on the ghetto rig
1b. 25# all
1a) 215/225/235/245/250(pr)
1b) 175/195/200/205/205
Wod 6 rnds..rx
strength 1a) 24 lb vest / 48 lb vest/ 48 lb vest
1b) 44lbs all sets UB and strict with good tempo , no rush
1a)255,265×4
2a)205×2,215×2,225
conditioning
8 rds
No pacing involved. DU’s fell apart the last few rounds
ghds 25lb,15,15
ring dips 35lbx3
tgu’s 29
mike poppa^^
last two sets of press clusters was 225,235
1a) 255#, 265# (sloppy), 265# (f). 260#, 260#, 260# (f), 255#
1b) 185#, 205#, 215#, 225#, 235# (f), 235# (f@split jerk)
Conditioning
— 9 rds + 27 double-unders (so close!)
Strength
1a) 50# KB
1b) 66# vest (f@10 on the third set)
M/F/S – 1(didn’t fail my law school finals… woot)/2/2
Congrats on your final J…and 10 rds really….impressive.
Thanks buddy! 🙂
I’ll second that. Beastie shit brother….
Got a video of it on youtube, if it interests you…
Impressive….and in classic Hogan form shirt came off 4 minutes into the WOD
1a. 175-175-180-185 PR!- 190 PR again!
1b. 135-135-145-150-155 PR!
Conditioning
3 Rounds + 5 DL @ 225lbs. My midline really started to fall apart on the 4th round’s deadlifts. Pretty happy with this result (my goal was more than 3 Rounds and I initially thought about doing the WOD at 185 but after the power cleans I bumped it up to 225)
Also I am satisfied with my double unders today. They weren’t perfect but they didn’t cause me to hit a wall in the WOD.
1a. No weight. The makeshift setup I put together was sketchy at best.
1b. I really suck at dips so I aimed to do as many as possible (10 reps in as few sets a possible) 10 UB- 8/2- 5-3-1-1. Also didn’t kip them so I am pretty pumped with that improvement. All of them with just BW.
1/1/2.
WOD video to come soon.
[youtube http://www.youtube.com/watch?v=uq03XQIOq_s&w=420&h=315%5D
http://youtu.be/slufWYYGIUk
BB gymnastics
1a) 205×5
1b) 165,175,185,185,195(failed on push jerk)
Conditioning
7rounds + 5 deads
Strength
1a) 25lb weight vest x 3 rounds
1b) 25lb weight vest + 10lb dumbbell x 3 rounds
2/2/2
1a. 225 across (felt slow as shit – probably due to my lack of WU and last night of drinking heavy. felt good by the end)
1b. 175, 185, 195, 205, 210 (should of pushed this a bit more jerks were super easy – also of note I’m spoiled as shit and get to use jerk blocks so…)
Not 100% back yet from my cold so I packed the DL/DU did 5 rounds +6 DLs hoping I’m gtg for fridays metcon
Dips – strict 10 each set felt good
GHDR – BW just did reps until I wasn’t explosive anymore didn’t count reps – i’ll get back to adding a plate next go round
BB Gymnastics 1a) 235-235-235-245-245 1b) 205-205-205-210-210. Conditioning: 6rds+2dl. Didn’t have time for strength portion. I’ll do it later and post.
1a) 255, 255, 265(fx2), 265, 265(f), 265, 275(f) (ugh…)
1b) 185, 205, 205, 215, 220
Conditioning – 8 rounds + 18 (all dl’s unbroken, kept screwing up in du’s which is rare for me. Only got 1 unbroken round of them)
2a) 15, 25, 35
2b) 30, 25, 25
A bit behind. Next week or so I’m in Florida so training will be a bit hit and miss. Home in Kingston visiting family. For into cf kingston.
Haven’t squatted much since summer. PR’s are 415 low bar and 325 front squat
Working off 375 and 300
Back squat
225x 10
265 x 8
280 x 6
300 x 4
Pretty easy. Great depth.
2a) hspu head to floor 4″ defecit. Broken up a bit more than I’d like mainly because I was loosing balance trying not to slide my romaleos up and down a concrete wall.
Front squat (from ground, racks all in use)
185 x 5
210 x 3 x 5
Not bad.
Conditioning
The were locking the place up so only got one round in……
C2B – 35 PR
Row – 320m
45# plate
Felt like I had nothing on the row. Pullups were great. Some of the best I’ve ever done. Should have hit 40.
Florida tomorrow at 5 am
Trying to find a gym nearby. Time to step it up when I get back. Few too many nights of booze this last week.
MFS
4/2/3
What part of Florida?
Loving the “cold front” in FL. It’s out spring.
Fort Lauderdale!
4/5/5
1a) 5×1 @ 220
1b) 5×1 @ 190
Conditioning – 6 rounds, wasted too much time each round before starting DL’s again
Didn’t have a GHD and didn’t think to try to build one subbed 3 x 10 Barbell Good mornings
3 x 10 UB Ring Dips wearing 45 lb vest
1a) 255
1b) 200
– both felt good, didnt go heavier on either. didnt wanna sacrifice form
5 rds & 7 dl’s
-ub on all dl’s
-rope broke on me in the middle of the 4th, could’ve got another set in i think
1a)25, 15, 15
1b) 15, 15, 15
– probably gone lighter on both. the last 2 sets of ring dips were 7, 3
I was under the impression that “high-hang” was at your pockets. In other words, those last 2 inches of hip opening. In the video it looks like her “hang” and “high-hang” are almost identical. The high hang might be a little higher on her thigh but not much. Is this what we’re shooting for?
Also, it is acceptable to dump the bar between each position?
Thanks
So glad you said something first, Shane b/c I was thinking the same, but didn’t want to be jumped out by anyone. I know this is CrossFit and not Olympic lifting 101, but the high-hang is 1st position, and first position is from the pockets. She can still snatch more than me, so regardless, great job on the lifts.
ATD, do not let me catch you in a dark alley.
Classic Rudy. Posting the wrong video. Dis mufucka.
Calm down. That wasn’t a knock on you, Elizabeth.
1a) 205
1b) 165
Conditioning
4 + 7
1a) no weight on these…only 6 reps on last set
1b) bw, 40, 40
Good to see you on here, Mike.
a) 205, 215, 225, 225, 230(f)
b) 165, 175, 185, 185,190(5#pp pr)
WOD- 7rds + 20 DU
a) 25#
b) 24kg
Almost had a 5# power clean pr with 230 but failed to get my elbows around fast enough. I’m pretty sure 190 push press is a new pr for me fougth it the last 1/3 of the lift but locked it out. The wire rope I was sing kept gettin twisted on me or I just suck at double unders. All deadlifts were unbroken until rd 6 where I went 4/3…
1a 185…1 rep max was 190 last time I max’ed
b 145
Wod 4+4
used 22lb vest for GHD raises, my GHD doesn’t have the knee pad (basically I did back extends) 22lb vest for dips also
m/f/s 3/3/7
1A) power clean: 195-205-215-225-225
1B) press cluster: 165-175-185-195-205
AMRAP: 6 rounds + 1 deadlift
Strength: 3×10 ghd 25# plate
3×10 ring dips * just went body weight I’m horrible at these did all sets. unbroken
1) 95kg(209); 100kg(220); Â 107kg (235.4) .4 lb PR Ha! ; 112.5 (248) (f)x3 All caught in a semi squat so Rudy ruled No rep.
2) 85kg ( 187);95kg (209); 100kg (220); 107.5kg (236.7) New PP (11.7 lbs) and PJ (1.7 lb)PR; 110kg (f)
Conditioning: 8 rds + 6 DLs
Ran out of time for the Strength
1a) 195, 195, 205, 205, 205
1b) 175
Conditioning- 8 rounds + 7 deadlifts
1a) did hypers with 90#
1b) 10, 25, 36- should have gone heavier on these
3/3/3
1a) 5×1 @ 275 – failed two reps but reset and got them all.
1b) 5×1 @ 265, 270, 275, 275, 280 Yeah! PR on the Push Press. Felt good.
Conditioning – 8 Rounds + 15 DU
Don’t have a GHD.
3 x 10 UB Ring Dips @ 90lbs, 100, 100
Seriously? No one else wants to comment with a “holy shit” or a “fuck yeah”?
All stung that his Push Press is higher than most of our Split Jerks. Especially Epic because Kevin just did 3x Epics Split Jerk 1RM for a push press.. Fuck Yeah!!
I was waiting on you, Drywall.
First time posting/ first time doing this programming, pretty excited to have found you guys.I’ll be joining some of you at the Naples, FL camp, can’t wait!
1a) 153, 153, 143,143, 143
1b) 105, 105, 105, 105, 105. (only could go light cause I’m fried from a long week)
Conditioning- 7Rnds + 7DL + 22DUs @185
ran out of time for Strength work:(
WOD- 5 rounds run 200m 20 pullups run 200m 20 push ups run 200m 20 situps run 200m 20 squats (28:30)
1a. Power clean 125/125/135/145/145 … I didntknow if I should max out… My cleans need work.., do tried to focus on fast explosive hips and quick elbows
1b. Press cluster 125/125/125/135/135… I should have went heavier earlier
Conditioning; 8 rounds even… Double unders were off today! Might gave just been thr WOD lol
Strength:
Gh raise first time on these- 20/25/25
Ring dips 20/20/20
Making up yesterday’s work tomorrow! 😉
Power Clean – 175, 175, 175, 175, 185 (fail), 185
Press Cluster – 135, 135, 135, 140, 140
Conditioning – 9 rounds – subbed mt. climbers for double unders due to foot issue
Strength – 3×10 GHR, Ring Dips 18×10, 26x2x10
Playing around on the rings with a friend. Ugly, but got a few Ring HSPUs unbroken.
As always HectorVictorious impresses….great stuff man, love the flip off…
I’m so glad your training and posting here. You’re ridiculous and fun to chase. I’m pretty sure almost all games athletes can’t even do 1 freestanding HSPU. Keep posting videos man… love em.
1a. 65, 85, 95, 105, 115– 115 was a PR for my push press, but I should have gone heavier. These felt really good-despite my shoulders being super sore.
1b. 115, 125, 135, 140, 145 (fail) PR at 140
Conditioning
My back is still jacked. Every time I do deadlifts, my back locks for a couple of weeks on running, kettlebell swings or high-rep deads, if I don’t rest it well. I maxed on deadlift last Monday and I still can’t do a WOD with any of those three movements. My max is 300-easy. 185 is so light. Aggravated is not the word. I’m so stubborn, I tried the WOD anyway, even though I knew what the outcome would be. 3 rounds,–even had to drop weight to 115 halfway through third round and still couldn’t pull that. I could barely bend over to take the weights off the bar. There has to be something I can do to make this stop. On the bright side, double unders were on and I didn’t feel gassed after my two legit rounds that I finished at the 2 minute mark. 🙂
Midline:
1a. 25#–had to use the bodybuilder machine in eFitness for back extensions–don’t even know what the thing is called. We don’t have a GHD.
1b. Did strict unweighted stationary dips. All unbroken. The first time in while that I’ve been able to do sets of 10. Next time, I’m going to the rings.
M/F/S : 2 before deadlift fiasco–after deadlift fiasco 8 / 5 / 7
Yesterdays –
1) 235 x 10, 270 x 8, 295 x 6, 310 x 4
2a) Used 70lb KBs as paralletes, went to just below the handles ~1.5inch deficit
2b) 200 x 5, 235 x 5, 235 x 5, 235 x 5
rested like 20 minutes then had a sweet opportunity to go against some Affiliate Cup games competitor drop-ins tonight, and boosted my confidence a lot (WoD was a lot like tomorrows, so I will interchange the two conditionings)
12 minute AmRap partner WoD:
8 Deadlifts @ 315
Bear Crawl 15m
30 Double Unders
Crab Crawl 15m
I completed 68 deadlifts (8rounds +4 deads) unbroken at 315 (sets of 8), and did all 240 Double Unders unbroken (sets of 30) as well. I was able to rest a lot going fast and unbroken waiting for my partner to finish, almost wish I could go at this one solo today, think I could get close to 10, definitely my two best movements. We dominated. Awesome day…WIN…EVERYTHING
M/F/S = 3/4/2
1a) 5X1 @245 (putting in my work out of a globe gym this week and didn’t wanna scare the herd by missing)
1b) 5X5 bench @245
Conditioning (real eased and reset for all DL’s, weighted jump rope at the globo)
4 rnds even
strength
dips strict @40
no shit did heavy leg curls ha! Don’t judge me its all I had
released*
1a. 250×3; 265×2
1b. 200×4; 222×1
Conditioning: 5rnds + 6DL
1a) 111, 116, 126, 136, 141 (I should have started heavier.)
1b) 97 (I stayed pretty light, my shoulder has been bothering me over head.)
Conditioning- 4 rounds + 4 deadlifts (working on improving those double unders!!)
1a) subbed out hypers
1b) I attempted ring dips, but they really bothered my shoulder
1A. 225, 245, 245, 255, 255f.
1B. 185, 195, 195, 195, 205
Conditioning – 7 rounds + 23 double unders. Should have had 8 but my legs gave out at the very end.
1A. 0, 10, 10. Realized from the video I hadn’t been doing the compound movement (back extension) previously.
1B. 55# across. May have been able to go slightly higher.
1a. 131, 131,136,141,141
1b. 147, 157, 157, 162, 167
Felt good on strength today!
Conditioning
5 rounds + 1 DL. DL felt good but I suck at DU’s. Any suggestions for improving DU’s? I think I muscle them to much.
1a. body weight, 5#, 10# (all sets ub)
1b. 5#, body weight on last 2 sets (all sets ub)
Awesome job on your lifts, girl!! As for the DU, sometimes I try to hurry too much on them and forget the importance of the rhythm over the speed. Once I get the rhythm and stay consistent with it, it seems the only way to increase speed on them is practice over time and get stronger and better at keeping a higher pace. If I try to rush my personal pace or rhythm threshold–like in a competition–I just start screwing them up. Just an observation. Does that make sense? Not sure if that helps you.
1a #215
1B #170
Metcon 6rds 1 DL
1a) 245, 255, 255, 255, 255
PR is 265. Missin some snap today. No chalk. Boo.
1b) 205, 215, 225, 235, 225
Conditioning:
5 rounds + 7 DL + 21 DU
DU’s were for crap. Been practicing them in warmup everyday again. Gotta fix those thangs. DL’s UB.
1a) Bodyweight. No GHD. Done on a floor with feet scrunched under bench. Awkward.
1b) 45, 65, 65
1a) 225 x 5 – working hip extention
1b) 175 x 5 – should have added on later SJ still needs work
Conditioning – 5rds + 5 DL spent too much time staring at the bar
subbed 3×10 slide board leg curls – No GHD
3×10 strict ring dips all UB no added weight
AM WOD
Worked up to a heavy set of 3 on Push Press. Decided to max out..PR of 209 lbs for a single!
-Heavy Yoke carries
-Sled pulls and stone shouldering
-3×15 on the reverse hyper(90 lbs of plates)
-3×8 of GHR’s(first time doing them)
-battle rope conditioning
-1 min on 1 min off
-tried some peg board work(NEED PRACTICE!)
PM WOD
5×1 Power Clean-225#
AMRAP
7 rounds + 7 DL’s and 10 DU’s
BB Gymnastics
1a) 205 felt strong
1b) 185 felt strong
Conditioning
5rds + 3 DL’s, 5rds rounds of UB DLS. Worst DU performance of my life.
Strength
1a) completed, no weight, still trying to get the hang of these.
1b) completed with 15lbs
Thanks,
1a 225, 230, 230, 230, 230
1b 205, 210, 210, 210, 210(failed SJ)
Got call from friend during above; skipped conditioning and strength and played 3x15min games of soccer.
2/4/6
1a) 5X1 Power Clean – 165, 185 x 4, 2 fails
1b) 5X1 Press Cluster – 165, 175 x 3, 180
8 minute AMRAP – 5 rounds, scaled wt to 255
Couldn’t rig GHD raises at the Box and was running let for work so just did regular ring dips. 15, 12, 10
1st post. 31, 5’9″, 185#
Grand Junction, CO.
BB Gymnastics
1A) #225,230,235,240,250
1b)#185,190,195,205,215.
Cond: 6 Rds, + 1 Deadlift.
Strength: 3×10 GH raises @ 45# plate
3×10 UB Ring dips @ 30# KB.-no kip strict.
I am looking forward to this. I am logic driven and what I see makes sense, thanks for the information and programming…
First post guys, go easy…
1a) 5×1 @ 100kg – Felt good, should have gone up really
1b) 5×1 @ 80kg –
Conditioning:
6 rds and 4 DLs
Strength
1a) Unweighted, first time doing these, looked like a train crash!!
1b) Unweighted again, all 10 unbroken.
power clean@205
cluster @155
metcon: 6rds+2DL
gh raise: 25, 35, 45
ring dip: 30, 40 ,50
BB Gymnastics
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
– 205, 215, 225, 235, 235, 240
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
– 185, 205, 215 (Jerked the Press), 215, 225 (Press Fail, Jerk Good, Split Fail) PR on Push Jerk.
Conditioning
8 minute AMRAP of: 7 Rounds + 1DL. Too many misses on DUs.
7 Deadlifts @ 275/185#
35 Double-Unders
4-5 Mile Run (NFT) in the AM
1A.) Power Clean: 133-138-143(F)138-140-143(Squat)
1B.) Press Cluster:103-108-113-113-115(FPP)-115(PJ-PJ-SJ)
Conditioning: 8+4
2A.) GH Raises: 25-25-30#
2B.) Ring Dips: BW-BW-8#(5-2-3)
M: 3/5/7 (My hammies are twitching)
First day with the Outlaw programming. I couldn’t get the strength in b/c of lack of time.
BB Gymnastics:
1a) 230, 240, 250, 255, 260(F)
1b) 195, 205, 215, 220, 225(FPP)
Conditioning: 8 rounds even. DLs all unbroken. Broke two DUs sets. Slow transitions.
M 1 – amped to be starting the programming.
F 3 – hit CFT on Tuesday, and my lats were tore up from max load DL.
S 3 – see F.
1a) 230#
2a) 195#
+
Metcon – 5 rounds + 4 deadlift @ 185#
+
1a) 3 x 5 (really hard glute ham machine)
2a) 15#, 15#, 20#
M/F/S – 3,4,3
1st post, yay! Few days behind
5×1 power clean-185, 205, 215, 225, 235(pr)
5×1 press-155 for all
5 rounds + 10 double unders.
I really need to get better at those, or do them outside so my rope doesn’t whip the rafters in my garage.
1a) 205,215,225(3)
1b) 205
7 + 1
2a) 35, 25, 35
2b) 25
BB Gynmastics
1a. 225, 225, 225, 225, 225 (felt waaaay too heavy today, wasn’t tightening into bar)
1b. 185,185,185,185,185 (didn’t go too heavy due to push press, drifting forward on toes, bar was crashing down on dip)
– no rest, right into:
Conditioning 8 (225 for DL, as 275 is still a bit heavy for conditioning for me with a 405 max)
Strength
1a. 1 pood for all sets
1b. 1 pood for all sets
1a) 205,205,215,215,215
1b) 175#, 175#, 185#, 185#, 195#(f)
Conditioning
— 7 rds + 1
Strength
1a) 25# Weight
1b) 55# weights hanging from waist
Cliff Lewis
BB Gymnastics
1a) 90kg, 100kg, 102.5kg, 105kg, 105kg
1b) 70kg, 75kg, 80kg, 80kg, 80kg
Conditioning
8 minute AMRAP of:
7 Deadlifts @ 275/185#
35 Double-Unders
3 Rounds 15 DUs
Strength
1a) 3×10 Weighted GH Raise 5kg,10kg,10kg (Too Easy)
1b) 3X10 Weighted UB Ring Dips 5kg, 5kg (F=6reps), Body weight 8 reps (F)
3/4/9 (Tweaked my lower back squatting yesterday and now its really not happy)