120210

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Here’s Sean McChesney’s 305# Clean @ 180# BW. I just met him, but I love this mufucka.

Looks like we’re coming on your continent, Europeans. Fuck yeah, eh?

Dates will be announced soon.

Uh… I don’t know how to say this.

BP is a fitness model?

For your viewing and listening pleasure; Johnny Cash:

WOD 120210:

Strength

*DO NOT raise percentages. Stick to EXACTLY what is written.

1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.

Notes on the High-Bar Back Squat.

2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.

Conditioning

5 rounds for total reps of:

ME OHS @ 155/105#

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

ME Ring Dips

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.

*Rest as needed between movements.

Midline/Strength

1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO

Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position.

1b) 3X20 UB GHD Situps – rest 60 sec.

 

56 thoughts on “120210”

  4. Glad to hear your coming out to europe. I can think of a couple of people around base, including me, that will sign up in a heart beat

  5. 1). 245; 260; 280; 300
    2). 190; 210

    Conditioning
    OHS–6, 6, 7, 6, 5 (lacked shoulder mobility this morn which caused me to drop the bar early each set, weight felt fine)
    Dips– 17, 15, 12, 12, 12

    Didn’t have time for midline, had to go to work. Will try to complete later this afternoon.

  6. 1) 230, 250, 265, 280

    2) 200, 225

    Only did 4 rounds of conditioning, rested about 60 sec between each movement

    OH Squat – 8, 9, 12, 10

    Dips, 30, 23, 20, 22

    Midline – Done

  7. 1. 205, 220, 230, 245
    2. 200, 220

    Tweaked the fuck out of my neck on the last set of bench. Could not get weight overhead for the OHS. FML.

    Superset the dips and GH raises
    Dips – 20, 20, 15, 17, 10
    Gh raises were :05 for maybe half a round, then just as long as slow as I could go, probably :03.

    No time for the situps.

  8. HBBS
    Dan and Nat: 135-145-155-165

    BP
    Dan: 155-160
    Nat: 110-115

    OHS
    Dan @ 85#: 15-15-15-12-10
    Nat, Rx: 15-12-16-14-13

    RD
    Dan: 6-12-15-12-8
    Nat: 20-20-20-18-18

  9. Have to break into 2 sessions today cause of school.
    AM:
    HHBS: 245, 260, 275, 295
    Bench: 185, 185, 215 (PR), 215

    Reason thats a PR is cause I did a bunch of rounding up from kg to pounds. So this is about 10lbs heavier than I’ve ever done for 5 an I did it twice. Last rep on the last set was a grinder for sure.

    Midline:
    Done 2 sets of each.

    Will come in later to do remaining midline set and the OHS/RD combo.

    • PM:
      OHS: 10, 9, 8, 6, 9
      Dips: 23, 17, 19, 17, 23

      24 on the last set would have given me 100 dips total. Blast. OHS were pretty easy. Set of 6 lost it behind.

  10. HBBS: #250,265,285,300
    Bench: #180,180,205,205
    OHS: #6,2,9,8,0
    RD: 15,16,16,17,15
    Midline: done – can feel those tempo GH raises. All around good stuff.

    OHS needs some work. Last set dropped the first rep, pretty sure I was trying to go to fast.
    1/3/3

  11. HBBS: 170, 185, 195, 210 -(Everything felt hella heavy today.)

    Bench: 95,95,105,105

    OHS – 15,16,16,6(stepped out),14
    Rings – 8,7,5,5,4

    Midline – done

    PS – When I first started Outlaw on 12/24 my max ring dips were 4. Boom.

  12. HBBS=135/155/165/174
    BP 2×5@80%=120#

    Conditioning=OHS @ 105#. 7/7/7 dips=5 reps strict I did only 3 sets bc my shoulder was unhappy.

    Midline= completed

    • 4/4/5. I have been working late and getting up to coach at 6:00… I’m tired and Cranky.

      Therefore my work load seems harder than it should.

      QUESTION: if you have a tendency to have shoulder issues, is it safer to stay strict or kip ring dips?

  14. 1) 225, 240, 255, 270 – easy
    2) 190, 220 – last set a little tough

    OHS) 9, 9, 7, 7, 8 – strength wasn’t an issue but wanted to maintain the speed
    RD) 23, 15, 15, 12, 12 – happy with these, same as above

    Midline) Complete

    Good day.

  15. 1) high bar. 145-155-170-180. Felt pretty easy
    2) bench. 175-205

    OHS-95×7-105×6-115×6-115×6-115×5
    Dips-regular dips at a globo gym. 17-16-15-14-14

    Gh raises felt very hard going slow down and fast up

  16. 1) 305, 325, 350, 370
    2) 230×2, 260 (f@4), 250 (f@5)… wtf.

    OHS – 16, 15, 14, 5 (dropped forward), 11
    Dips – 30, 24, 15 (slipped), 18, 17

    Did “Annie” as part of CF Heath WOD – 4:51
    GH Raises – did them, but it’s hard going vertical w/out pads to rest your knees on.

    M/F/S – 4/3/4

    May have tweaked my wrist again… we’ll see, but I might have to take a few days off.

  17. And I thought Poppa would be the first model…
    Hbbs 175-185-190-205#
    Bench 185/205#
    Ohs @135- 8-9-10-11-11
    Ring Dips mesed up thought it was only 1 set 18
    Ghd situps 3×20
    m/f/s…1/1/1

  18. 1) 210,225,240,255
    2)155,175

    Did overhead squats rx at BW of 155
    OHS- 16,11,11,10,14
    RD- 18,15,15,13,12

    GH raises were hard

  19. A: 185, 195, 210, 220
    B: 140, 160 (felt really strong)
    +
    OHS @ 115# – 6 (135#), 11,13,14,16 (got easier the more I did them)
    Dips – 9,11,11,9,7
    +
    GHR + Situps – complete

    M/F/S: 4/2/3

  20. 1. 205, 225, 235, 250. Felt great
    2. 155, 155, 175, 175.

    Conditioning:
    OHS – 8, 7, 6, 6, 3 (weight shifted, lost it)
    Dips – 16, 14, 14, 13, 11

    Midline: complete, had to pause a couple times btwn reps on the GHR

    M/F/S: 2/1/1

  21. 1) HBBS 165, 180, 195, 205 all felt so heavy today. Grrrrrrr
    2) Bench 120, 135

    Conditioning: yikes this hurt!
    OHS – 12, 15, 13, 15, 12
    RD- 21, 22, 19, 17, 13 ugh

    Midline: completed.

    MFS – 3, 4, 5

    • I know Drew Shamblin did not post but I watched him get 40 ring dips on the first round. Then, 30, 30, 30 and 26……..crazy.

  22. 1) 240 – 260 – 275 – 295

    2) 175×2 – 195×2

    OHS – 5 – 5 – 5 – 5 – 5
    Ring Dip – 14 – 13 – 13 – 10 – 9

    Midline – yup

  23. Strength:
    1) 235-250-270-285 (felt too easy)

    2) 220×2 – 245×2

    Conditioning:
    OHS- 9-10-4-10-12
    Ring Dip- 20-18-16-15-12

    MIdline: complete

  24. squat 175 / 191.25 / 205 / 215
    bench 190 2×5 / 215 1×3 & 1×2
    didn’t have a percentage on this so estimated

    OHS 115 4-5-5-4-4
    Ring Dip 3-5-5-4-3…….any sort of pressing work completely drains me of my ability to do these

    no midline….any suggestions on subs maybe T2B, K2E….I work out on the side deck in the cold….fun in the rain and snow

  25. 1)170,180,190,205 Heavy today.
    2)165X2,185X2 Easy

    OHS @ 135#: 4,1,2,2,2 I have nightmares about OHS’s. My shoulders fucked. Getting better I guess, a year ago I could barely get into the OHS position with a broom stick.
    Ring Dips: 23,21,12(chicken winged it trying to go too fast),16,12

    Midline: No Hyper, No GHD. Tired of stupid subs (fuck good mornings). Was going to do our gym wod but blew it off.

    666 Not enough sleep and shoulder is pissing me off. Tomorrow will be better.

  26. 1) 205, 225, 235, 255#
    2)205, 225#

    Conditioning:
    OHS: 5, 5, 9, 6, 6
    RD: 20, 18, 13, 9, 10

    Midline: Completed…holy hamstring…

  27. 1) 125, 130, 140, 150
    2) 100, 110

    OHS @ 95 – 7, 11, 8, 8, 8
    Ring Dips – 15, 16, 16, 16, 15

  28. 1. 185, 200, 210, 225
    2. 140, 155.

    OHS @ 155: 5,4,3,4,3.
    Ring Dips: 21, 15, 12, 15, 13

    Fuck my hamstrings.

    Thanks!

    MFS – 2/3/2

  29. HBBS: don’t have functional 1RM. Went off 275 last time, bumped to 300 today. Way too easy.
    210-225-240-255
    BP: based off of 90% 1RM
    190-190-210-210

    CONDITIONING:
    OHS: 16-15-15-5 (oops) – 12
    RING DIPS: 40-32-25-20-20

    MIDLINE: CHECK

    Rough session tonight. Ready for some fish oil and bed.

  30. Back Squats 280, 300, 320, 340
    Bench 195, 195, 215, 215

    OHS-4,7,2,3,0 (complete fail on last set. Do not think I rested enough between, as could not keep arms locked out after dips)
    Ring Dips-15 (all strict), 13 (all strict), 10 (all strict), 13 (kipped last 3), 12 (kipped last 2)

    GHD- Easy
    GHR- BW

  31. 1) 225, 235, 250, 275
    2) 170 x 2, 190 x 2
    OHS- 3, 1, 2, 0, 2- kept moving my feet
    Ring dips- 21, 18, 19, 17, 10
    GH raises- done, no tempo
    Sit ups- done

  32. 1. 160, 170, 180, 195
    2. 95, 110

    OHS: 6, 10, 13, 11, 10 (my arms kept giving out on me)
    Dips: 5, 3, 9, 5, 5 (I have no idea where the 9 came from–I couldn’t replicate it)

    Midline: complete

    MFS: 5/4/6

  33. HBBS: 350-375-405-425
    BP: 260-260-295-295

    OHS: 3-6-8-10-13
    RD: 13-12-10-11-13

    Midline: Done
    Reverse hypers done on GHD with 20# med ball.

    m/f/s: 4/6/6

  34. 1) 210 225 240 255
    Felt kinda heavy today
    2) 160×2 180×2
    Didn’t feel heavy(compared to last week)

    Conditioning
    11 10 11 8 11
    Totally shocked myself with these but realized I wasn’t extending my hips all the way at the top on video review.
    15 15 15 13 10

    Midline
    Completed
    Did ghr on floor with feet under barbell, only did 8 each round
    1/3/5

  35. HBBS: 235/250/270/285
    Bench Press: 155/165

    Warmed up for the Overhead Squats, but I could still feel my elbow tendonitis. I just did the Ring Dips. 10/12/10/10/10

    Had to skip the midline because of time, but I just got a GHD, so I’ve been playing around a lot with it. It’s ridiculous how hard ONE glute ham raise is for me.

  36. 1. 157, 167, 182, 192
    2. 115 x 2, 120, 125

    Conditioning:
    OHS: 14, 15, 13, 14, 13
    Ring Dips: 9, 8, 9, 8, 7

    Midline: Done

  37. 1) 250, 265, 285, 300 – All of these felt pretty good, hips were a little tight from work.

    2) 230 x 2, 255 x 2 – these felt pretty good too.

    OHS – 9(dropped behind), 13, 12, 15(got 4 and lost it behind and took a mulligan), 13
    Ring Dips – 12,13,13,11,11

  38. 1) 210, 225, 240, 255(easy easy easy)
    2) 150, 165(shoulder is still a little sticky)

    Cond
    15,10,12,11,3(on the way up my shoulders rolled forward and i lost it! FUCK! It is still hard for me to get in really good position cause of my right shoulder)
    15,20,15,15,16

    Midline work was miserable. After the last set I thought I was going to vomit, no joke.

  39. 1) 275-285-305-325
    2) All sets @ 135# this was the heaviest with no shoulder pain, it was heavier than last time so that’s good.

    Conditioning
    OHS 8-8-7-9-10 working speed and still feeling out shoulders
    Ring Dips 5-5-5-7-10 all strict, again shoulder injuries so this was where pain would kick in was at 5, however, last set someone pissed me off in the middle of this and that reall helped.

    Mid-line: no GHD machine at work, so did sets of T2B and good mornings, these with a tempo.

  40. 1) 215, 230,245, 260
    2) 220, 250

    Conditioning: Two of the things I suck at the most f-ing combined. Whats up with that?
    OHS @135# 8, 9, 9, 10, 9
    R-Dips 12, 7, 8, 10, 12

    Midline: Completed

  41. 1) 245, 265, 285, 295 pounds
    2) 165, 165, 185, 185 pounds

    Conditioning
    OHS 155×6, scale to 135 x 4 , 2, 1
    Ring Dips 20, 15, 14, 9, 6–didn’t kip because I don’t really know how on these

    Midline:

    Accidentally did 3x15x 25 pounds, 35 pounds, 45 pounds with 45 degree back extensions.
    GHDs–done on back ext

    M/F/S: 3/3/4

    So I can Snatch 185 (two days ago) but I can’t OHSQ 155 x10.
    Now maybe I know why my snatch sucks.

  42. HBBS: 185-195-205-215
    BENCH: 125 for 2 sets 140 for the last 2
    OHS- I’m an idiot and I can count so i did the first 2 sets @115 8/10 then I dropped to 105 12/15/18

    Ring dips- 8

  45. BS-(200/215/230/240)

    Bench-(175/185)

    OHS-(3/10/2/7/8)

    Ring Dips-(25/21/20/14/14)

    No midline

  46. A little late on this one, had to leave town unexpectedly so I shortened the WOD.

    HBBS – 210-225-245-265
    BP – 245-265

    OHS – 13-12-13
    RD – 17-13-14

  47. Strength
    1) 121, 130, 140, 150
    2) 88, 88, 100, 100

    Conditioning

    OHS: 9, 6, 7, 6, 7 (not moving feet was difficult)
    Ring Dips: 6, 5, 6, 4, 4 (need to work on that)

    MS: 134

  48. 1) HBBS 265×4 / 280×4 / 300×4 / 320×4

    Got called back in to work right after I racked the last set…never got to finish the rest of the workout…been on call all weekend and have spent 28 of the last 36 hours at work. Will hopefully be able to make some of this up tomorrow.

  50. 1. 150-160-170-180 (felt hard today)
    2. 90-100 (easy!)

    Conditioning:

    OHS: 6-7-7-7-8
    RD: 8-7-7-9-8

    Had more on the OHS, but trying to keep moving made it tough. I usually spend time at the top getting set when I am tired, then bang out a few more.

  51. 1) 215-230-245-260
    2) 205-230

    conditioning:
    135 lbs o/h squats 7-7-9-4-7
    me bar muscle-ups (no rings) 7(f)-7-6(f)-5-5(f)

    midline: completed

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