Well, I’m on a train, on the way to FLA, so you’re not gonna get a super-amazing post. You will, however, get a pic of Ty Hanson’s amazing sled:
A pic of Elisabeth with my dad:
And a pic of Jason Hoggan’s amazing new NIKE shoes:
WOD 120221:
BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.
Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.
2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.
Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.
Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
STRICT HSPU
Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.
Sweet sled. I’ll have to get a picture of our concoction next time.
Hey Rudy and outlaw community. Love the programming here! I’m new…
So, shut yer hole is totally acceptable. I will learn. For the BB work, is 1a and 1b the same weight for both parts of each? So, the same weight for the push and split in 1b?
Thanks
Weight does not need to be the same. 1a/1b simply means you alternate between the two movements each set.
After re-reading your post, I may have answered the wrong question. So… the weight between 1a and 1b can differ. The weight between push jerk and split jerk (or power clean and hang clean) will be the same, because these movements are done unbroken. Once you power clean, your return directly to the hang position and begin your hang clean (after the push jerk, bar returns to shoulder for split jerk). Dropping bar before both movements are completed = F.
Thanks! The second response nailed it.
for the dip squat which movement are we getting our weight from?
The heaviest weight you were able to push jerk+split jerk during 1b) in this wod.
Ty …. that’s perfect! Rudy, your dad is a bad ass! LOL
The more videos that come out on games site … the more Rudy & The Outlaw Way are mentioned …. here’s another one! There are two more videos featuring solo competitors coming out from our gym that should mention the same programming. Boooyaaah!
http://games.crossfit.com/video/elite-ninja-training-crossfit-paragon
Jason, what model shoe is that?
It’s a Nike5 Streetgato… one of their Lunar line of shoes. Ordered them off of http://www.Nikeid.com
Yo StreetCat, what time do you get in on thursday? Me and the Mayo are gonna pick you up…
Y’all are coming in Thursday? I may have to call in sick Friday if anyone’s up for the beach?!
American Airlines 312, getting in at 6:10pm. Thanks again, players (…playas?).
…Beach?! We bringing some barbells out there?
That is into Ft. Meyers… just in case there’s another place to check.
Anyone want to pick me up Friday at 4:30…?
Couldn’t get today’s workout in due to an 18 hour work day. So for tomorrow should I do today’s to get the squats in, or…..any thoughts.
I would do the squats, but I think the conditioning and accessory work is up to you. Do whatever your weakest at.
Okay, so my left achilles has been pretty sore the last four days or so, thinking it’s from a shit ton of box jumps and double-unders. Just wondering if anyone has had any experience w/ this. Should I just avoid du’s and box jumps as much as possible or would a good warm-up and post-workout icing possibly do the trick? Any ideas?
If your Achilles is sore, do not jump. At all. Your shit could pop.
What have you been doing with a shit ton of box jumps and double unders? We did some on Saturday but there hasn’t been a lot otherwise. Just curious if you’re doing more on top of this.
If it is still sore tomorrow, do not do the DU’s in this workout.
Yeah, that’s what I was afraid I was going to hear. I’ve been subbing double-unders for runs because I do most of my workouts at home and usually don’t get them in until pretty late at night. Dark sidewalks w/ ice and a clumsy runner don’t mix. Also (kicking myself for it now) did a competition last weekend that left me pretty beat up. So yeah, not doing myself any favors. Just crazy because I’ve NEVER had this problem before. I did do a wod w/ double-unders in my oly shoes for the first time last week. That might have been a mistake…
Thanks for the advice! Hopefully du’s won’t show up in the Opens for another week or so!
Achilles is nothing to joke with. Don’t do running or jumping until it’s gone! Doesn’t have to pop, but could also get chronicle, that’s nothing you wanna have, believe me!
Erin, you should go to mobilitywod.com and just do a search for “achilles.” KStarr’s made some videos that could help clean up your junk and speed your recovery.
Erin, I have had chronic Achilles Tendonitis in my left ankle for about 3 years. The bad news is that it won’t go away. The good news is that it hasn’t prevented me from doing ANYTHING in CrossFit. I even went to a surgeon, got a bunch of Coritzone shots, even got put in a cast for a month…nothing worked…as soon as I ran or did a box jump or DU, it came right back. So this is what I do and it has worked fine….I ICE IT EVERY NIGHT…no joke. For at least 20 minutes. If it is really sore, I massage it and roll it out on a foam roller or even Lacrosse balls but mostly just manipulating it with my hands…like a physical therapist would do. I stretch it thoroughly, and then ice it. I also warm it up before I wod…do some stretches…walk and skip lightly, do singles with the rope, and do the calf/achilles stretches against a pull up bar pole or the wall. Hopefully it will go away, but if it doesn’t, you can work through it, you just have to take very good care of it…good luck!
I checked out KStarr’s mobility for achilles and will be doing that along with icing and a good warm-up. Also will be avoiding any jumping for a while.
Thanks so much for the advice everyone!
1a) 242, 242, 242, 242, 231
1b) 198, 225, 209, 209, 209
2a) 176
2b) 253
WOD:
1:48
1:57
2:12
2:13
= 8:10
PP and OHS were done more or less at same pace. The DU’s were the joker. Didn’t do 50 UB in any set, but still quite happy with the turnout. Was afraid i was going to fuck this up big time with the DU.
3/6/7
Pretty tired and sore in my upper back, my hamstrings and ass after yesterdays WOD.
BB Gymnastics:
1a. 135, 140, 140, 140, 140
1b. 125, 130, 130, 130, 130
2a. 125, 115, 115
2b. 160 for all
Conditioning: total work time = 7:01
(1:37; 1:50; 1:46; 1:48)
Strict HSPU – 7 (the shame!)
2/6/6
Looking for a demo video of dip squats, and I find this: http://www.youtube.com/watch?v=qQfbIxlsImQ.
It only gets better. Then I find this one “Idiot gets stuck on squats and calls mom for help” and I had to watch: http://www.youtube.com/watch?v=1aMvoaFCMCI&feature=related.
Please. Make it stop!!
http://www.youtube.com/watch?v=toyTLb5eO_U&feature=related
and
Ok. I’m done. I hate YouTube.
I’ll just pray that what I think Rudy is describing as the dip squat is what it is. Maybe something like this one: http://www.youtube.com/watch?v=ddycqBgp0E4
Janice – Pretty much every movement you need a demo for can be found on Catalyst Athetics’ site: http://www.cathletics.com/exercises/section.php?sectionID=2
The dip squat, or as they call it, jerk dip squat:
http://www.cathletics.com/exercises/exercise.php?exerciseID=194
Thanks for the site! I bookmarked it to save myself from future frustration. Even though, in some ways, these videos were an awesome morale booster that led me to think myself a genius for a brief moment in time.
1a) 185, 205, 215, 225, 230
1b) 165, 185, 205, 215, 215
2a) 175
2b) 255
Conditioning – 1:21, 1:30, 1:27, 1:40
total time 5:58
5 min AMRAP HSPU – 21
1a) 235, 240, 245, 250 (F HSC), 250
1b) 255, 260, 265, 270F, 270
2a) 165, 135, 145 (started too heavy)
2b) 325 for all. So heavy.
Conditioning:
1:37
2:07
2:48
3:03
Total 9:35
Failed 15th rep of overhead squat in 3rd round. Metcon was fine, shoulders were exhausted.
7 hspu – I did elbow to middle finger width because I don’t know what elbow to elbow means.
Really happy with the first part, not happy with the conditioning.
1a) 165, 165, 170, 175, 180
1b) 155, 165, 170, 175, 180
2a) 180 for all
2b) 225 for all (slightly higher than 120%)
Conditioning
This was a disaster…still working on getting my OHS back after my knee issues. Dropped the weight down to 95#.
Round 1: 3:01
Round 2: 2:58
Round 3: DNF
Round 4: over 5 min…ugly and broken OHS
Felt the knee a little, but nothing like I used to.
5 Min AMRAP strict HSPU…utter fail…0
Any tips for getting better at these or is it “just do more HSPU”?
Get stronger and/or weigh less.
1a) 115, 135, 140, 145, 145 -limiting factor was my power clean. HSC was easy.
1b) 125, 135, 145, 150 (ugly push jerk), 150
2a) 105 all sets
2b) 185 all sets
Conditioning:
7:03 – all sets UB – 1:45 ave each round
Forgot all about doing 5 min AMRAP. How sad.
MFS – 2/4/2
Shoulders fried.
I know this may be a really dumb question, but I’m asking anyway… Is the power clean typically the limiting factor or did anyone find the PC the easier of the two lifts? Just curious. I always struggle with PCs. I’d rather SC any day.
PC are easier for me…but thats because I couldnt squat for a few months.
Yeah, I understand. And I know that ideally people should be able to SC more than they can PC, but just curious to how a PC compares to a HSC.
1a/b) worked up to 255# on both. Could feel my wrist getting uncomfortable if my form was off at all, so I stopped.
2a) 175#
2b) 315#
Conditioning
— 6:10 total working time
HSPUs
— 25 on fists.
M/F/S – 2/5/5
1a. 155, 175, 195, 215, 225 (#10 Hang Squat Clean PB!)
1b. 155, 185, 205, 225, 235 (#20 Push Jerk PB!)
2a. All sets at 155
2b. 285
Conditioning @ 95lbs:
1’32
1’37
1’45
1’48
Total:6’52
HSPU: 29…
Decided to do this after all, after a ring series wu my shoulder felt better. Went with scaled weight to not risk anything, could prob have done it rx’d but good feeling to not get crushed by this one.
Happy with the PB’s, not the prettiest but feeling strong!
BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest 75kg (still recovering from elbow injury which limits my squat clean receiving position on one side)
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible 80kg
2a) 3×5 Flat Footed Clean Hi-Pulls – 60kg
2b) 3×5 Dip Squat @ 97.5kg
Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press @ 35kg
50 Double-Unders
15 UB OHS @ 35kg
*Rest 2 minutes between each round.
Total working time= 10:50 minutes
Good shout checking my ego and going with the weight I did as this allowed reps to go unbroken and no burpees at the end.
5 minute AMRAP of:
STRICT HSPU
= 7 Reps (PB as I usually SUCK at strict and was pleased after the beating my shoudlers had taken from the above)
M= 7 F= 3 S= 3
PC+HSC 165,185,195,205,205
CHP+DS 235 and 255 respectively for all rds
Conditioning: Did it as an AMRAP 20 of working minutes due to time restraints and physical abilities No punishment for broken sets
3 rounds + 15 pp and 26 DU
DU felt much better today, I’m getting used to doing them while in the red zone
OHS’ was like the movie alien except with my legs not chest
PP just all around sucked
Snatched to OHS and cleaned to PP every time I picked up the bar, wasted a lot of time missing snatches, this is 70% of my snatch 1rm I should have scaled
Attempted amrap 5 hspu, got 3 strict and a mix of time restraints and fatigue cut me short
m/f/s 5/6/5
Summary: I’ve got to start scaling these workouts to avoid burnout or injury, I’m not quite at the level most of you are at but as they say “Steel sharpens steel”
Any advice on scaling, whether I should, how to, etc.. would be much appreciated
Wasn’t sure at all how it would shake out so I started pretty conservative and worked up.
1a) 225, 235, 240, 245, 250 (hang squat clean PR)
1b) 225, 235, 240, 245(1), 245
2a) 185 for all
2b) 300 for all
Conditioning:
6:54 total time (1:28, 1:36, 1:40, 2:10)
All Push Press and OHS unbroken. Fell apart last round on double unders, shoulders were toast.
Ran out of time for HSPU- will do later.
1a: 155/160/165/170/175
1b: same as above
2a 135 (first time doing these, stayed light but brought bar high
2b 205
Conditioning: Total Time: 11:55. Was slow but unbroken on the reps. Had to take rest time before the OHS on each round. But OHS felt good today. Oh, scaled to 95 as my OHS are a bit shaky.
17 HSPU
Was pretty jacked to see power clean come up…..as soon as I saw it I said to Lace “if I wake up feeling like this, I’m going to power clean 300”
1a) 255, 265, 275, 290 PC + f (lost the hook grip and couldn’t get it back), 300 PC (PR by 10# – FUCK YEAH)
1b) 245, 255, 265, 275f, was jacked about the 300 PC and completely forgot the last set.
2a) 155 for all
2b) 315 for all
Conditioning
6:59 total working time
1:39 (DU’s broke a couple times….)
1:55 (DU’s broke again a couple times, then I stopped for some reason at 45 and had to pick up the rope again)
1:44 (all UB)
1:41 (all UB)
I’m better at doubles when I’m tired…..anyone else get that?
Completely forgot about the HSPU…..having a forgetful day I guess.
We’ll say I did 1,000.
MFS
1/2/3
Same here – Also better at DUs when tired. I think I’m more relaxed when I’m tired.
Fuck yeah! Awesome dude!!
BB Gymnastics
1a)135-185-205-225-260
1b)135- Next 4 sets just did 1 PJ at 155. Split Jerks hurt my shoulders idk what the issue is
2a)135-145-145
2b)300-300-300
Conditioning(hope my splits are accurate)
1) 2:03
2) 1:54
3) 2:13
4) 2:42
Total working time 8:52
5min AMRAP
3 HSPU.Shoulders had nothing to give
M/F/S- 4/2/3
this is my 2nd day of The Outlaw Way
1a. 165, 165, 185, 185, 185 185# =PR for hang squat clean
1b. 165# for all
2a. 165#
2b. 205# seems I should have gone much heavier
conditioning:
11:38 total working time-OHS were terrible and I had to drop 4 times. Damn 80 burpees sucked
HSPU-27 reps
In other words, today really kicked my ass. But I love it.
1a) 185-205-225-235-250(missed HSC)
1b) 135-185-205-225-235
2a) 285
2b) 135-155-175
Conditioning: 13:32
HSPU – 13
Conditioning: 7:32
13:32 was rest included
BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – 90, 95, 100, 105, 110kg F HSC @ 110kg.
1b) 5×1 1 Push Jerk + 1 Split Jerk – 90, 95, 100, 105, 110kg F PJ @ 110kg.
2a) 3×5 Flat Footed Clean Hi-Pulls – overestimated set 1 and did 120kg too low, then 2 x 5 @100kg.
2b) 3×5 Dip Squat @ 130kg.
Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 52.5kg
50 Double-Unders
15 UB OHS 52.5kg
1 = 2:03 UB BB work
2 = 2:12 UB BB work
3 = 2:38 OHS broken 9/6
4 = 2:52 UB everything but slow and painful to keep the bar up and moving
MFS = 574
1a. 205-225-240-255-265 (fail)-255
1b. 225-245-255-265-275 (fail)
2a. 135-155-175
2b. 320 (whoops did this based on 275 not 265)
WOD
1. 1:26
2. 1:35
3. 1:42 (broke DU’s 1x)
4. 1:37 (broke DU’s 1x)
20 Strict Ring HSPU
1a) 205, then 225
1b) 195,205,then 215-failed on Split Jerk on last two
2a) 185
2b) 265
cond
1:57, 2:16, 2:06, 2:44<-failed on 13th OHS…
Total time: 9:03
20 Burpees: 1:30
AMRAP
2, then did negatives…shoulders were fried.
shoulders were limiting factor on speed through the metcon.
1a.) 125
1b.) 125
2a.) 85
2b.) 150
Conditioning:
1:50
2:00
2:04
1:59
Total: 7:27
Wil do HSPU later
oooops I think my total time was actually 7:53. My math is terrible.
1a) 85, 115, 125, 135, 135
1b) 85, 115, 125, 135, 135
2a) 115
2b) 165
Conditioning (subbed hang cleans for OHS, because I did a ton of those yesterday)
1:31, 1:33, 1:36, 1:39 Total time: 6:19
5 min AMRAP HSPU – 45
1a) 110kg
1b) 113 kg
2a)80kg
2b)144kg
13:50 not including final 2 mins rest
29 HSPU
1a) 135, 145, 155, 160, 165F should have gotten that but didn’t try twice
1b) 135, 145, 155, 165, 170F same as above- didn’t try twice
2a) 115, 120, 125
2b) 205
Conditioning:
7:33 total time
1:47, 1:51, 1:48, 2:07
Strict HSPU: 46
Omg my shoulders were fried by the time I got to this.
MFS- 3, 5, 5
Big props to Rudy: go to CrossFit Games site and search (CrossFit Paragon elite ninja training)! Mucho thanks to Outlaw for getting us all ready to throw down!
1 a) 205 b) 205
2 a) 115 b) 265
Condition: 7:24, all bars unbroken, f@&:$n du’s!
HSPU: no time
1a) 205-225-225-235-235
1b) 205-225-235-225-225 left shoulder still feeling shaky. Couldn’t push the weight like I normally would.
2a) 3×5@225
2b) 3×5@275
Conditioning:
1:24
1:42
1:59
1:59
Good shit
AMRAP – “Mark it a zero, Dude.” Pure fucking agony getting inverted. Gotta see somebody about my shoulder.
2/4/7
Fuck this day. Not even worth posting. I literally felt drunk, or totally stoned or something the whole time. No clue what happened to me today but it was pretty clear my brain and body were not friends.
your body is finally pissed off at you for loving the wod on 2/17 so much. no one should love that wod. no one.
Ha! Seriously. DOEF (delayed onset exercise failure)
No bb gymnastics today…
Conditioning:
All unbroken 8:07
23 hspu
1a & 1b) worked up to 245#
2a) 155,185,185#
2b) 295#
Conditioning: 1:17, 1:25, 1:32, 1:55 dropped bar on 9th OHS (FUCK!)
6:09 total time
HSPU: 13 shoulders done!
1: 265…not a good day for me on this lift
2: hit ugly 300 push jerk/press (it was a hybrid) missed split
3: 225 across board
4: skipped
Conditioning:
1:16/:18/:18/:20….5:12 total time
26x hspu
1a. 185, 205, 225, 235, 245(f) 235 – 10# PR for PC
1b. 185, 205, 215, 225(f) 215, 215 – 10# PR to PJ
2a. 155, 175×2
2b. 260
WOD – 9:01
HSPU – 17
1a)185,185,195,200,205(F on PC),205 Pretty happy with this, it seams my cleans have been bad lately and today the squat cleans were easy.
1b)155,185,195,200(F on PJ),200,200
2a)155×3 hard to stay off toes.
2b)255 That shit was heavy. F you strong mufuckas.
Conditioning: 1b was about as much as my shoulder could handle so I did our gyms WOD…
For time:
Run 800m
10 Deadlifts 185#
10 Box Jumps 24#
10 OH Walking Lunges 45#
10 Box Jumps
10 Deadlifts
Run 800m
-8:14 Should have been sub 8. Last run was pathetic. Needed someone to race.
2/2/4 (Shoulders still jacked. Really hoping there aren’t pullups or T2B in first workout)
1a) 135, 155, 165, 175, 185 ( failed squat clean)
1b) 135, 145, 155, 165, 175 (failed split jerk behind me)
Conditioning subbed airdyne for d. Unders & did way too many cals at first… Oops!
18:30
1a.) 165: 170, 170, 170, 170
1b.) 165:165:165:165:165f
All of this felt horrendous. I had no pop in me, and felt stiff.
Skipped part 2.
WOD total time was 8:28. First three rounds everything unbroken. Round 4, DU’s went to shit.
1a) 185-205-205-205-205
1b) 155-185-205-205-205
2a) 155-155-155
2b) 225-245-245
Conditioning – 13:51
Strict HSPU- 19
1a) 185 205 215 230 240(pr power clean, tied hang clean pr)
1b) 185 205 215 215 215 wrist felt a lil unstable so I kept it there.
2a) wrist didn’t like these did one set 135
2)b 275.
Conditioning:
Scaled used 95#
1:50 2:02 2:10 2:07
Did first round DU’s unbroken! Might be getting used to new rope.
HSPU: 23
1/2/2(prob cause I didn’t do yesterday conditioning)
1a)155,-,160,165,170
1b)155,-,-,160,165
2a)155
2b)198
PTT
2:52 1 drop UB double unders!!
4:39
5:01 3 drop
i told my self that when i started if i had to drop the bar 3 times on one exercise that was the last round. good thing to because i could barley hold the bar overhead for the squats anymore. my shoulder strength is my weakest link.
80 burpees in 7:32
strict hspu
12 w/#2 band
1a) 185, 195, 205, 215 (pr on power clean), 223 (13# pr on power clean, missed the hang clean)- pulls felt great tonight
1b) 185, 185, 190, 190, 190
2a) 135
2b) 221
Conditioning- 9:56 total time, one drop on second round of ohs
Hspu- 12
1A) 275
1B) 305, 310, 315, 320, 310
Skipped 2A and 2B due to time.
Conditioning
1:10, 1:10, 1:16 (2 falters on DUs), 1:17 (1 falter)
Total Time: 4:33
MFS 146
Jesus Fucking Christ. I officially quit exercise.
I’m with Drywall. I quit.
LOL thanks guys. I’m just good overhead. Good movements for me today.
Cleans: 185-205-225-235-245
Jerks: 185-205-224-245-265
Pulls: 155
Jerk Dips: 315
Conditioning:
1:30
1:40
2:00
2:00
Felt good today! Should have went heavier on cleans. No confidence!
Tweaked my knee catching a split jerk. Nothing major but shut a few things down.
1a. 225, 230, 235, 240 (missed squat)
1b. 195, 205 (pressed out), 205, 215 (tweaked knee catching split; failed it). Stopped 1a&b after this.
2a. 165
2b. this bothered my knee for some reason, skipped it.
Conditioning:
1:55, 2:03, 3:00, 2:50. 9:48 total Unbroken on the barbell stuff and unbroken first 2 rounds of DU, my OHS are just fucking slow as shit. A year ago I couldn’t even do half this many reps at this weight so I’m happy with the improvement.
HSPU – 24. Push press took it out of me but I still felt like I half assed this.
BBG:
1a) 185,205,225F,225,235F,235F (all fails were on the HSC; I was getting out on my toes)
1b) 195,215,225,235F,235F,225 (failed PJ on 235 sets)
2a) 165,165,165
2b) 275,275,275 (I did more of an explosive dip squat; watched the catalyst vid after, oops)
Conditioning:
1:24, 1:26, 1:30, 1:36 = 5:56 total working time
No HSPU due to time
Felt damn good on the Barbell Gymnastics today.
1a) 185, 205, 215, 225, 235
1b) 185, 205, 215, 225, 235
2a) 155, 155, 155 (extremely weak on these)
2b) 280, 280, 280
I didn’t do the conditioning. Body was torn apart.
BB G 1a/b 145/145 165/185, 190F/200F 190/200
2a/b 135/240, 155/240, 155/240
Did WOD as RX but did 3 rds, kinda , total time was 15:09, so 11:09 of work
Also failed to do my 40 burpees, so I suck, but oh wait, I also only managed 1 strict HSPU, two more attempts yielded 0 on both, so spent last two minutes practicing with bands to get good form.
All in all second day on the Outlaw Way felt great.
1a 235,235,235,245,250
1b 225,225,225,225,225
2a 205,205,205,205,205
2b 315,315,315,315,315
Conditioning
6:31
HSPU
20reps
1a) 100kg, 110kg, 115kg, 120kg, 125kg
1b) Same as 1a)
2a) 60kg, 65kg, 70kg
2b) 330lbs
1a) OHS were sloow on the first round felt better after
1:45, 1:50, 1:57, 2:05
7:37 working time
HSPU’s: 16 or 17, shoulder = done. Ugh, wasn’t sure about hand width so went pretty narrow, definitely tougher.
Also friggin’ DU’s were broken every round… blaming on the crappy jump rope 🙂
Pulled my left calve muscle last week fucking around and therefore working on one good leg.
1a) 185# for all 5 sets. Really trying to focus on second pull cause I suck at it hard.
1b) 135# for all 5 sets. Buddy has no racks so I stuck to low weight and focused on technique. PR is 265 but it looks like shit. No sense in trying to go that high if it looks like shit.
2a) 225# first time I’ve ever done this. I recorded myself and notice that Im slow as shit on pulling working on that. Might be a new favorite exercise of mine.
skipped 2b)
1a) scaled to 95# calve felt like shit which made double unders on one leg next to impossible. Fuck it though cause I still finished. Each round took me about 2:30 press and OHS UB, double unders sucked.
Skipped the HSPU my shoulders were fried by that point.
Had to do this one in reverse order today due to limited space.
Conditioning – didn’t do du’s because of achilles pain but decided not to sub anything either so just did push press and ohs.
Total time was 4:11 (1:03, 1:00, 1:04, 1:04) WITHOUT DU’S, so don’t anybody go thinking I’m a crazy badass or anything.
HSPU – 9 …pretty sad
then did:
1a) 135, 135, 145, 155, 165 (failed hsc, lost grip)
1b) 135, 135, 145, 150, 155 (should have gone heavier)
no time for the rest
mfs: 4/5/3
CL HSC-225,225,225,230,235
1. 1:19
2. 1:24
3 1:33
4. 1:34
14 Hspus 4 no reps
Worked out at a gym that is not a CF affiliate today.
5×1 1 Power Clean + 1 Hang Squat Clean
135
145
155
160
165
5×1 1 Push Jerk + 1 Split Jerk
Could have gone heavier, but stuck in a squat cage with metal plates; it was weird.
150
155
160
165
170
3×5 Flat Footed Clean Hi-Pulls
Only bumpers available forced me to use 135; too heavy to get to chest height, but did the best I could with the weight.
3×5 Dip Squat
205 across
Conditioning (pain threshold training)
Double unders were terrible for some reason. Don’t know if it’s because it wasn’t my rope, or that I had to DU on carpet, or I was just having a sucky DU day. All BB work unbroken, but the DU were all over the place.
2:08, 2:29, 2:38, 3:02
No time for the HSPU.
1a) 225, 235, 245, 255 power miss squat clean, squat clean from floor, 255x power, miss squat clean
2a) 225, 235, 245, 255, 255 did 2 split jerks instead of 1 push jerk–never really learned push jerk
2a) 185, 185, 185. Weak here
2b) 295, 315, 335
Metcon: 1 round in 2:00, rest untimed. 🙂 subbed tuck jumps x30 for DUs
Extra midline: pull-throughs x 150 pounds x 25, 25, 25
M/F/S 2/2/4
Back feeling significantly better; very happy about that. 245 probably = best hang squat clean. I need to get used to doing jerks with a belt. Jerks feel easier without a belt (turnaround is less awkward somehow) but squat cleans are easier with one.
1a-185,195,205,215,225f p.clean got the hang clean
1b-155,175,185,195,205 f push jerk
2a-135
2b-255
conditioning
scaled to 75#
11:01 total work
1 penalty last round of OHS
30HSPU
1a)185
1b)185
2a)205
2b)225
conditioning: all ub 11:07
hspu: 26
1a. 165
1b. 165
Conditioning:
10:something BB work unbroken, DU’s are still a weak point.
HSPU’s: 18
1a. 185 1b. 175
2a. 205 2b. 245
Metcon – (DNF’d in 2nd round due to a knee issue which started earlier during the strength portion) Round 1 – 2:45
Left the gym in pain.
1a)185
1b)185
2a)205
2b)225
conditioning: all ub, rx 16:50 I can’t remember struggling so much with double unders. Maybe the tiredness from the push press?
hspu: 16 sissied out, wasn’t really pushing it
A1: 185, 205, 225 (PR), 240 (f)
A2: 185, 205, 215 (f), 215, 225
B1: 155, 165, 175
B2: 270
+
2:32, 2:41, 2:45, 2:41 @ 95# = 10:37
BB Gymnastics: 135 lbs on all movements. I’ve been dealing with an issue with my right shoulder when I attempt heavy jerks. No problems with push press, though.
Conditioning: 1:42, 2:25, 2:25, 2:31
Total Time: 9:03
Skipped 5 minute AMRAP of HSPU
BB Gymnastics
1a) 205#, 215#, 220#, 225#, 230#F-HSC
1b) 195#, 205#, 215#, 220#F-SJ, 220#F-SJ
2a) Skipped – Short on Time
2b) Skipped – Short on Time
Conditioning (pain threshold training)
12 mins 56 secs | (3 mins 14 secs) – Broke @ 10 OHS, (3 mins 11 secs) – Broke @ 13 PP, (2 mins 41 secs) UB, and (3 mins 50 secs) – Broke @ 10 PP and 10 OHS
As soon as I finished I had to start teaching class
1a) 165-170-175-180-180
1b) 155-165-170-170-170
2a) 135-165-165
2b) 205-205-205
CONDITIONING
used 75lb bar
13:34
all sets unbroken
1st 2 sets of doubles took me probably 4 mins each
last 2 around 1min
5 HSPU
20:52 for 4 rounds
1a @ 185lb
1b @ 205lb
1c @ 245lb
HSPU = 45 REPS
HOLY SHIT. i love you.
First Day!!!!!
1a. 115
1b. 115
1c. 135
16:08
Lots of HSPU’s, lost count with all of the screaming.
1a) 195
1b) 195
2a) 145 (first time doing this movement, felt a bit awkward)
2b)275
Conditioning:
1:40
2:35
2:44
2:30
Total Time: 15;29 (no burpees were done, needed new clavicles after this one)
Didn’t have time for hspu