I’ve heard a lot of bitching concerns about the length of today’s work. Just so you guys can shut the fuck up understand, I’m planning on loading Monday and Tuesday fairly heavily, then dropping the load for the rest of the week (“dropping the load” – lulz – does it make me a child because I find that funny?). Soooooooo… Pack a lunch, take a puzzle to work on, bring a pillow, whatever you need to do—you’re gonna be at the gym for a little while the first 2 days of the week. You all want to get strong like bull, right? Leave your watches at home.
I really don’t know what to say. I get videos from athletes every day, but this is the first one I’ve gotten from a National Champion. Let’s get this straight: this is 145kg, aka 320#, and Caleb weighs 150#. In case you’re wondering how his CF is going, I’ve also got video of him almost going sub-3 on Diane. He went strict of course—silly weightlifter hasn’t learned to Kip yet.
After doing “Larry Bird” Candice told me she hated me. I’m pretty sure she’s one of my favorite athletes. That was before this video was posted. Now I know even though she hates me, she’ll always trust me.
WOD 120613:
BB Gymnastics
10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Demo w/ Instruction – Demo Sideview
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
Go put in some conditioning and hit refresh please.
it took the complainers a long time because they took a few hours off between each part of the programming. start to finish was still well under 2 hours, easy. HTFU and do it from start to finish like the rest of us
OFP: I agree. training was a little longer, actually yesterday I blew through the work, today took a lil longer, but this is the real deal and yes I WANT TO BE STRONG like BULL so I will endure it. Who was complaining.
Ty: if I am not mistaken Coach Rudy mentioned that in Off-Season strength will be primary and we’ll get just enough metcons to “keep us hungry…
I agree. Bring it on. Let’s get strong. If its to long do a main site workout.
Im probably not supposed to say that am I?
So on the C2B(ring) pull ups, do we hang the rings from a bar and still do the pull ups C2B or are these just suppose to be C2R.
Just asking….
Congrats, Large Gentlemen, you’ve just invented a movement for future use. For these, just chest to rings.
That is awesome…never thought of that – Leave it to such a large gentleman to be that creative.
Actually, I think you put a pvc pipe through the rings and do C2B from that. If you are worried about the PVC pipe breaking, order the one from Rogue, it is unbreakable.
Fuck Yeah
4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
What does the ME stand for?
Max Effort… i.e. go til you fail on one
Max Effort..I believe.
Thank you!
Caleb.. wow
I can’t air squat as fast as he cleans 145.
Wow
I’m trying to figure out how he put his whole video through an Instagram filter.
1970’s horror movie filter.
Shitty work issue phone, that’s how. They’ll get better in quality, sorry y’all!
Caleb you had me at Lord of The Rings.
That is awesome. Powerhouse Caleb!
If you follow the rest as it is precribed you can get through this work in under 2 hours! I got the BBG and Strength done in 1 hour yesterday, then had to do the conditioning once i had coached a class.
BB Gymnastics (Couldn’t watch the video till after training – ended up positioned with hips starting at the bar) – 40kg, 50kg, 50kg, 50kg, 55kg, 55kg, 55kg, 60kg, 60kg, 60kg, 65kg, 70kg(missed lift)
Strength
1a) 4+2, 4+2, 4+1, 3+2 (used 15kg dumbbells as paralettes positioned finger-to-elbow distance apart)
1b) 12kg, 16kg, 20kg, 20kg (kettlebells around waist)
1c) 25kg, 25kg, 25kg, 25kg
When the Youtube videos are posted, I don’t have any trouble watching but the Vimeo ones skip around and are so jumpy that they don’t do me any good. Anyway I can lower the quality on the Vimeo setting or something to make it viewable? Thanks
i did this all in an hour 15, 15min more than i actually have. unfortunately it just turns into one big metcon.
I thought I was going to die yesterday, but I kept repeating to myself “Trust in the bearded wizard.”
BBG: 40, 60, 60, 60, 70, 70, 75F,75, 80F, 80F Kilos
Strength&Skill: My normal HSPU are hopeless did 4 sets single reps then attempted 4 kipping HSPU single reps
16kg Kettlebell for 5 reps
We don’t have a reverse hyper so I used a normal hyper ext with 10kg plate.
Noob question from me.
How high should high pulls be? I suck at Oly and have never done most of the BBG’s. I hit myself in the neck Monday with the pulls from the floor.
Thank you in advance for ripping m3 and +1’ing each other.
*me
The nipple is usually the line of demarcation between a good high-pull and one that’s too heavy. Use the nipples D-Rob, they will be your guide.
+1
Thank you!
coach – should there be any pull at all from the arms? my understanding was that this was purely a momentum-from-the-floor movement – or no?
nipples
+1
Digging the red comments. It makes nipples sound so official.
Curious as to everyone’s thoughts on what the most important *next* piece of gear should be at my home gym. Here are my options. I have to save up for all of them, but it’s easier when I have a clear goal
20# Wall-Ball – $115
GHD – $500
C2 Rower – $900
I’m leaning towards the GHD because I like to use it as part of my warm-up when one is available.
LT: http://talktomejohnnie.com/testimonial/making-it-work and Craigslist for the rower (got ours for under 300!)
I’ve been watching craigslist for MONTHS waiting for a Concept2, and no kidding one just popped up today that I’m most likely going to buy after work! I have the “homemade wall ball” mentioned below, great as a slamball – sucks as a wall ball, but will do in a pinch.
dont be an idiot, make a wall ball for 15 bucks using a plastic bball from walmart, sand, and duct tape.
http://board.crossfit.com/showthread.php?t=25440
…and the homemade ball works as a slamball too… depending on how well you make it.
GHD. You can make your own 20 lb wall ball easily. Google “DIY home gym” and “DIY wall ball” and you’ll find tutorials. It’s easy and about a quarter of the price.
GHD will come in handy almost daily, especially if you follow outlaw. Rower is pricey, nice to have, but expensive. I’m saving for a GHD myself currently
I made a wallball from a basketball filled with sand. Used a car tire patch kit, funnel, and some patience. Have a 25# basketball for many uses now.
I just started following the program here and need some assistance sourcing some pulling blocks. I have been rigging them up using bumpers or plyo boxes, but it’s not working well. I found some plans to build them online, but I am no carpenter. Can anyone direct me to a store that….sells them? Yes, I tried Google and calling around.
can you post the link to build the boxes?
you can order boxes here,
http://www.muscledriverusa.com/York-Techniques-Boxes_c_536.html
Interesting….I called them and they said they didn’t have any. Is 26″ tall enough? I am 6’1″
Here you go:
http://www.eng.auburn.edu/~simonrl/wl/jerkboxes/
Here is another from Greg Everett: http://www.catalystathletics.com/articles/article.php?articleID=52
http://www.catalystathletics.com/blog/blog.php?blogID=1650
Anybody else get bad low back pump during certain exercises? Any remedies? I’m thinking its really tight hamstrings/glutes causing it. I have been stretching them, sometimes it helps sometimes it doesn’t. Probably just need to keep at it. High rep KB swings/snatches usually fire it up, sometimes high rep DL too. Just curious if anybody else experiences this as well.
I’ve had the same issue in the past which has been greatly alleviated through more core work. I’ve added in weighted movements (sorry they aren’t “functional”) on top of ab mat situps, GHD situps, T2B etc and I no longer have the back pump issues AT ALL. They would occur on running, kb swing, or higher rep oly movements.
Thanks for the reply, b rock. I do get it while running from time to time also. I’ll try adding in some more core stuff. However, I feel like I have a pretty strong core as far as abs are concerned, I mean from a “looks” stand point i have abs. I can front squat heavy without forward pull etc…I’m a 28 year old male, 5’10”, body weight 185. So, not small, not huge, not overweight.
I’m wondering if mine might be related to a weak low back. Ive been doing some googling today and Ive never really utilized the reverse hyper. I see Rudy has this exercise as part of his program. People seem to have some luck with that as well. I really hope i can figure it out. When it happens It just kills my workout to a stand still….actually a lay down haha
I thought the same thing as you regarding lower back strength. I started second guessing that though as I’m 6’1” @ 230lbs with a 1335 cf total including a 605 DL so I’d assume my back is fairly strong.
My background before CF is primarily bodybuilding/weightlifting so I too thought my core was strong just bc I have thick abs and can squat a a shit ton. However, I realize that I can’t crank out more than 50 ab mat situps unbroken so my core can’t be that strong when I see these bw ninja’s pounding them out. Add in the fact that anytime I ran or did KB swings my back would pump up so badly that I had to lay down on my side…couldn’t even alleviate the pump/pain by laying on my back.
From my background and current situation I concluded that my back was doing far more work to stabilize my body instead bc my core was not use to the load or not strong enough to handle it and thus my back would explode. As soon as I added in 4 sets of weighted pulldowns twice a week in the globo gym plus throwing in more ab mat work after my WOD’s I haven’t had the issue. I literally went from crazy pain running 800+ meters to A-OK in two weeks after doing this, no joke. It’s worth a try anwyay.
That sounds exactly like my situation man. I believe you are probably 100% correct in your analysis. Thanks a ton for your feedback. I will be adding in more ab work then. Ill add in regular situps(no ab mat yet), more GHD and T2B.
By weight pull downs are you talking about the good ol’ lat pull down machine?
I guess I should have said rope crunches instead of cable pulldowns. Here is a link to a youtube video. I never extend my arms out, not sure what that helps but I do open up fully on extension and close as far as a can with a slight pause on flexion.
ok got it. I was wondering how the lat machine was helping haha. Terminology.
i have done those before. ill add those in as well. Thanks again for your feedback man.
Just a thought, all my back pain related to resistance training went away once I started wearing Oly shoes. The enhanced positioning from the raised heel took a ton of stress off my back. Consider wearing Oly shoes if you do not already. It is the best $100 investment you could do for yourself if you take your training seriously.
Thanks for the reply Matt. I do have oly shoes and you are right, they do help. But I think b rock is most likely spot on here. I’ll report back in a few weeks and let you guys know if it helped. Thanks fellas!
BBG:
95 – 95 – 105 – 105 – 115 – 115 – 125 – 125(f) – 125(f) – 125
HSPU:
8+4, 4+4, 3+2, 2+2
30 lb. vest for all the ring pull ups
bodyweight for hypers
I cant tell you how releived i was that this was a shorter work session than yesterday as i was hurtin from them squats.
High Pulls + Snatch 1@95,9@115 Kept the form good and the movement clean
1a) 4/5,3/3,3/3,2/2
1b) 35, 20, 35, 20
1c) @ 95#
Mornign workouts are the best, now i get a 24+ hr break.
Thanks for the programming Rudy
BBG: didn’t have enough stuff to use for blocks did 2 snatch-grip hp from the ground + 1 high hang squat snatch:
75-85-95-105-105f (snatch)-95-95-95-105-105
1a) 2.25″ def 4-3-4-3
1b) 25lbs for all
1c ) 25lbs for all
Strength:
A) 6/NR; 5/5; 3/2/NR; 1/2/NR
B) 10Kg; 12.5Kg(3); 10Kg;10Kg
C) 10kg across, subbed with elevated bench/dumbbell
MFS – 4/7/5
BB Gymnastics
125, 135, 145, 155, 155 (No Snatch)
Ripped the fuck out of my left hand on my second pull on the fifth set. Took the callous on my ring finger basically clean off.
First time I’ve ripped my hands in about a year.
Strength
1A. 3 Strict 8 Kipping, 3 Strict 7 Kipping, 2 Strict 7 Kipping, 0 Strict 8 Kipping
3.5″ Deficit
1B. BW, 10, 10, 15
1C. Black x 15, Black x 15, Green x 15, Green x 15
Don’t have a reverse hyper so I did banded good mornings instead.
BBG:
95# for all lifts
Strength
A) 2+3, 3+2, 2 kip, 5 kip
B) 25# for all
C) 70# for all
M/F/S – 2/3/6
BBG: Up to 175
Strength:
A) 8,6,6,8
B) 36 across
C) 25# on GHD(No reverse hyper)
BBG:
4X95 6X115
Strength:
A) 4+8 3+6 4+10 2+4
B) 18/20/25/20
C) 90/160/90/90
Question: For the reverse hypers, should you try to stop each rep and start from a static position at the bottom, or should you use the momentum to start the next rep (i.e. swing the weight)?
BBG
started at 85# worked up to 110#
Strength
a) 15+2, 10+3, 7+2, 9+1
b) my rings r hung in a shitty pos. so did Strict C2B Weighted Pullups 20, 25, 25, 25#
c) No reverse hypers, still trying to make something that I can rig up for them, so did Good Mornings instead 95, 100, 100, 105#
Also last day of Outlaw for like TWO DAMN WEEKS…. kinda sucks, got some military training to do …hhhhmmmm mayb I’ll just do a 10:00 AMRAP of UB CP’s everyday…. or mayb Snatches with my fuckin pack, yea that’ll work
BBG:#s
95×2, 105×2, 115×6
Strength:#s
a) 2/1/f/f
b) 15/15/15/15(2)+3bw
c)10/25/35/35 – on GHD
BBG- 95-95-95-105-115×5. Tore a chunk out of my hand yesterday – no grip strength. Tried the pvc/rubberband/box thing. you should try it, if you haven’t. super helpful.
1a 2,4,4,4
1b 3,4,4,3 bodyweight
1c 15@135#
10 x2-1 @ 135
Strength/Skill
1a) 6+2, 5+ 6, 4+4, 3+4
1b) No way to add weight
1c) On a box
Hi Pulls + Snatch — up to 115
HSPU 5+4, 4+3, 4+2, 4+4
Ring Pullups x5 , 20# all sets
Reverse Hypers x15, 20# all sets
BB Gym:
85 all sets
Strength/Skill:
1a) stacked 15# bumper on 45# bumper with abmat on floor – 4+10, 5+8, 3+12, 3+8
1b) not weighted
1c) 70# all sets, did not do 4th set
Strength/Skill
1a) 6+3/3+4/3+4/2+4-Used 2-45# plates on each side w/ ab mat in the middle
1b)20# Vest
1c)20#
6/7/6
BBG
1) 1×155, 2×165, 2×175, 5×185
*Plenty of sets before these … felt sloppy and off my timing today
Strength
*Splitting today into two sessions, will do later
M/F/S
6/2/4
Me too! Glad it wasn’t just me. On Monday, my snatches were fast, crips and popping. Today, I felt like a flailing slug!
WOD 120613:
BB Gymnastics
10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
1) 94, 2) 94, 3) 114, 4) 114, 5) 119 (f on snatch, snatched it again and hit it), 6) 119 (better), 6) 119 (footing off), 7) 119 (feet!), 8) 119 (much better), 9) 119 (feeling great), 10) 124 (great), 11) 134 (footing off slightly), 12) 134 (better, but footing off slightly in the hole).
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec. (3 inch def.)
6+3, 5 +4, 4+4, 5+3
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
10#, 20#, 32#, 42#
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec
10#, 15#, 25#, 35#
BB Gym:
115, 125, 135, 135, 140, 140, 140, 140 – 2 nasty rips on rt hand during 7th & 8th sets..called it a day with the bar
Strength/Skill:
1a) (2) 45# bumpers stacked with abmat – 7/1(too far from wall), 6/8, 5/6, 5/4
1b) 45# for all sets
1c) no rev hyper machine – 25# plate w/ band through around ankles and hips up on back extension pads (can’t get the momentum & full ROM of a real hyper but this felt pretty close to the real movement)
BBG – 135 x 4, 145 x 6
Strength
a) 9, 9, 6, 6
b) 25#
c) 115# Good Mornings
BBG – 95# all sets
a)7+2, 5+1, 5+1/2,4 (folded my hips and legs down and crashed to the floor)
b)bodyweight
C)bodyweight
bbg
65,75,85.95.105,115,125,135,145,155
strength
1a)5+3, 5+2, 4+2, 4+3
1b)5lbs, 10lbs, 10lbs failed rep 5, 5lbs
1c)n/a
I fucking love this programming!
Barbell Gymnastics
95×2, 105×4, 115×4 (0,X,X,0)
Since today was so “light”, I went ahead and made an instructional video. So here is your C2B Ring Pullup. Sorry I wasn’t able to get a side view. I was able to do it because I am a super-light BW ninja, may not be for the bigger folks. Gotta go close grip or you will break it-I did once. You could also try a barbell through the rings.
http://youtu.be/rZAaAWEGhQc
Dont really see the point of this…the whole point is to be gripping/doing the pull from the rings, you know to…mimic…a muscle-up, can’t tell if you’re fucking with us or actually didn’t understand, but this seems dumb.
Moreover I see below that you missed the 4 x 5 WEIGHTED — aka you were only supposed to do 5, and do them heavy…on the rings…
Now who’s the troll?
BB Gym: 95# x 6, 115# x 4
Strength:
1a) 3+3, 4+2, 4+2
1b) 7, 6, 6
1c) used bands on the GHD machine
Thanks Jeff, moreover I see below you clearly didn’t get the joke.
oh – lucky for me it wasn’t funny, creative, overly sarcastic or witty in any way so I don’t feel too bad about it – just seems like a huge waste of time to take the video, upload it to youtube and link it here…maybe thats just me though – and given the level of stupidity I have seen here from time to time, I put nothing past people
Damn I’m being an ass today….I mean – “haha, funny +1”
but to clarify my post my real C2B weighted pullups were done with a 25# vest
BB Gym:
165#
Strength:
1a. (2) 45s + abmat: 7+4, 6+4, 7+3, 7+2
1b. 55, 55, 40, 40
1c. 50#
Nice 320 Caleb and HAPPY BIRTHDAY bro!!!!
BBG- worked up to 185 failed so brought it back down to 175
A. 7+1, 6+3, 5+2, 5+3 (I’m not good at kipping yet. Used a 45+25lb plate and an abmat)
B. all done at 15lbs
C. Subbed GH raises with 10lb plate
BB Gym:
40, 50, 55, 60, 62.5, 65, 67.5x (sn), 67.5, 70, 72.5x (sn)
Really pleased with these as my 1rm from the floor is 80kg.
Strength:
1a) 5+6, 2+7, 2+6, 2/6
Used 15kg plates on top of 10kg plates with an ab-mat between.
1b) BW, 6, 8, 10kg
1c) Subbed good mornings 4×15 @ 40kg
we NEED an OUTLAW IPHONE APP 🙂
BBG
1) 95-106-115-115-126-126-126-126-131-137lbs.
Strength
1a) 6+3, 4+4, 4+5, 3+3 on 45lb. plates (about 3.5 inch deficit)
1b) 25-25-30-35lbs. no false grip
1c) no reverse hyper, so I did them on hanging off my refrigerator with no weight.
BBG: top set 100 kg (220 lb)
HSPU: averaged 6 strict + 6 kip
Pullups: Vest around 40 lbs
Reverse Hypers: Done
BBG:55-55-60-65-65-70-70-70-70-75
1a) 4 + 4/ 4 + 4/ 3 +4/ 3+3
1b) 10# for all
1c ) subbed 75# good mornings for all
BBG
165: all the ways across
1a started with 2+2 eventually scaled to one 45 lb plate
1b BW
1c 50 lbs on Reverse Hyper
Surprisingly after resting a hour, I did the the Strength again
I went up by 2 reps on both and went 15lbs on the C2R pull ups
BB GYM
60kg on all sets, feeling sore today.
CONDITIONING
Did Mary instead, subbed air squats for the pistols.
BBG
Started at 50kg and worked up to 65kg without missing a lift despite feeling sluggish and trap-less
Strength
abmat between 15kg on 10kg plates 4 + 3, 3 + 3, 3 + 4, 4 + 4
plates hanging from a belt 15kg, 15kg * 4, 10kg, 10kg
bodyweight only face down on a pile of abmats on a ghd pad
mfs = 345
CFG Data:
SP:
BBG: 65kg
Strength:
A) 2+4, 3+4; 4+2; 4+4
B) BW, 18kg, 8kg, 12kg
C) done with band
CALEB:
BBG: 100kg
Strength:
A) 8+8, 8+10, 6+8, 8+3
B) 18kg, 18kg, 12kg, 12kg
C) done with band
ADAM:
I don’t have Adam’s data.
Snatches: 155, 165, 175, 175, 185 x 6.
Failed on the last three sets on the snatch. Developed some serious blood blisters from the hook grip. Lovin it.
Hspu’s/c2r/reverse hypers
5″ deficit 4+2, 3+4, 3+3, 2+2
20lbs for all failed on the last set 4th rep ‘pump’
Reverse hypers first time ever doing these, went unweighted and loved them.
BBG – Built to 175
A- 11+4, 9+3, 8+3, 7+4
B- 10, 15, 20, 20lbs
C- unweighted
BBG
75-95-115 x 5 (these were humbling)
A- 7+3, 6+2, 5+2
B- Done with a 30# vest
C- 95 # good mornings
BBG
95, 95, 95, 100, 100, 105, 105, 110, 110 (only did 9 sets, global gym doesn’t like it when their step risers are used as blocks)
SS
1a – 8+3, 6+2, 6+1, 6+1
1b – 6/0, 5/10, 4/20, 4/20
1c – 15/0 x 4
BBG:
75#
Strength/skill:
3 rounds
A) * purple band as harness for strict deficits
* used abmat between 3.5 in/45# plates
2/2, 2/1, 1/1
B) Bodyweight
C) 5#, 10#, 12.5# dumbbells between feet on ghd.
Total wuss today. My arms are beat up!
BBG: 125,125,135,135,135,145,145,145,150,155
Strength:
1a.) 11+5, 10+4, 9+3, 9+4 w/ 45# plates
1b.) 53lb KB
1c.) 90lb
2/3/3
BBG:
95,115,125,135,140,145,150,155,160,165(missed forward)
Snatch PR is 160 so this earned a big fuck yeah.
1a) 5/6, 5/5, 4/5, 3/6 (45+10 w/ abmat)
1b) 18, 23, 26, 26 (3/2)
1c) Goodmornings.
BBG
10x2x145
a def HSPU 5×5+ practise Kip
b c2b ring 4x5x10-15
c gh raise (strict) 4×15
Cond
Amrap 10
3 stone to shoulder
100′ sled push
6rds
BBG: worked up to 100, felt pretty good.
1a. 45 & 25 plates w/ ab mat 1+4, 1+8, 1+7, 1+7 (fell off the wall on 1st set)
1b. BW, 10 all other sets
1c. 95 all sets
BBG
155,155,155,175(miss),175,175,185,185,185,195
Strength
a) 8+4,7+5,8+4,7+5
b)15# first round, 10# next 3
c) unweighted
BBG
95, 115, 135, 135, 135, 145, 155 (F), 145 (F), 135, 135
Strength/Skill
1a) 4+4, 4+2, 4+3, 3+4 (regular with abmat for head)
1b) BW, 5, 10, 15 (F2)
1c) BW, 30, 40 (F6), 30 (F8) (no RH, used a tall plyo box with DB in between my feet)
1) 155 165×2 185×7
Failed last snatch, then messed up my makeshift boxes. Didn’t redo.
1) HSPU on 45+25 hitemp
7/6 5/5 5/4 4/5.
2) did supine ring rows 55lb
3) BW off counter.
4/3/3
1) worked up to 155, felt like these really helped me keep the bar close
Did these with a partner holding my feet up against the wall in case I fell, 3 each time
15 Pound vest C2B with Strict form
did Good mornings as a sub for this
BB Gymastics
135
145
155
165
175
185
195
205
215
225 f snatch
Strength/Skill
*HSPU on two 45# plates each side, to an abmat
1a) 17+1, 7+4, 7+7, 7+5
1b) 45#, 35#, 35#, 35#
1c) Subbed Goodmornings, 75# x 4 x 15 (fairly light)
MFS
1/2/2
Snatch work: 80×7, 85×3 –missed one at 80 and one at 85
2a) 4+2, 3+3, 2+4, 2+3
2b) 10#
2c) subbed good mornings @ 60
BBG
High box snatch pulls x2 + 1 snatch
95-95-95-95-95-105-105-105-115-115
Strength
1a. 5+7, 4+9, 2+6, 1+5
BBG
1) 65, 65, 95, 95, 115×6 (Had trouble getting positioning correct on the high blocks)
Strength
1a) 3,5,5,5
1b) 20lbx5
1c) 20×3, bw
165×4 170×3 175×2 180×1
1a 7:5, 5:4, 3:3, 3:3
1b 45# plate
1c Sub Good mornings @125#
I had about 15 minutes to get something done tonight..
BBG – Skipped
1a) On a 10kg plate, approx 5-6cm thick – 6+3, 6+3, 4+2, 6+0
1b) Unweighted. Pulled to between chin and chest (I’m terrible at pullups)
1c) Subbed 40kg Good mornings.
BB Gym:
95-115-135*4-145-150-155*2
Strength:
1a. (2) 45s + abmat: 1+3, 1+3, 1+4, 1+3
1b. bw, 30, 20, 20
1c. 50#
Thurs Morn
Snatches seemed to improve through the sets with more hips meet bar although I experienced some unbendable arms in the middle.
145,150,155×2,160×2,165,170,175,180
Strength
1a 2×25# fat bumpers each side of ab-mat 1+4,1+5,1+6,0+4
1b 35# x5,5,5,3
1c 140# RH
Did last 1+1 pull-ups and 2 neg HSPU sfter as punishment
BBG: 135, 155×2, 175×2, 195×2, 215×3
Strength:
1a. 3/6, 1/4, 0/6, 0/6
1b. All sets at BW and still could not get 5 unbroken reps.
1c. 70 lbs for all sets
Santch from HIGH blocks- 2 pulls + Snatch
200 # last set
1a Deficit HSPU Strict + Kip
17+2 11+0 11+1 11+2
1b c2r Strict pullup 20lbs
9 8 7 7
1c Reverse Hypers
4 sets complete at 15lbs
BB Gymnastics
1×2 @ 115#, 1×2 @ 125#, 1×2 @ 135#, 3×2 @140#, 2×2 @ 145#, 1×2 @ 150# (Failed Snatch), 1×2 @ 150#
Strength/Skill
1a) 6/4, 6/4, 4/3, 4/3 – Done one 45’s+25’s
1b) 1×5 @ BW, 1×5 @ 8kg, 1×5 @ 10#, 1×4 @ 10#
1c) 4×15 @ 130#
Did squats today before snatches. I’ve been pissed about my squat and today didnt help. Hopefully through failure I will get better.
Strength –
8-250
5-275
5-300
5-300
3-320
2-320 – failed on the 3rd rep. Super happy about it.
BBG –
135 for 6 sets
145 for 4 sets
Snatch: 60kg, 70, 80, 80, 80, 85, 85, 85, 90f, 90f
Didn’t make either Snatch with 90. Tried to make it up after but failed those too. Felt so good at 85 also. Oh well. Felt fast and strong anyways.
1a) 12+3, 12+2, 12+4, 11+3 – 2 20kg rogue comp plates each side with abmat between. So 4&1/4″ deficit minus a bit for the abmat.
1b) 30lb, 30, 30, 20
1c) Good mornings with 60kg
135,135,145,145,145,145,145
1a) 4-2,4-3,4-0,4-2
1b) 55,55,45,45
1c) 20,20,20,20
BBG: 95, 95, 105, 110f, 110f, 110, 120f, 120f, 115f, 110
Strength/Skill:
A: Sub 5 min handstand practice per round
B: 10#
C: 20#
BBG:
95, 115, 135, 155, 170, 185 — All light and easy…felt very fast so said fuck it and went at 225…I know I am totally that fucking guy right now…I am obsessed with getting this…
Hit the other shit…nothing matters to me until I hit 225.
BB Gymnastics:
135,135,145,145,155,155,155,165,175,185
Strength/Skill:
1a) 10+2, 10+6, 8+6, 7+6
1b) 35, 25, BW, BW
1c) BW backwards off GHD
BBG:
Snatch Complex – 155,165,175,185,195,205,215,220,225F,185
Strength/Skill:
1a) HSPU (2 plates with abmat between) – 4 each rd, no kipping
1b) CTR PUs – 25,25,35,35
1c) Rev Hypers – 185 for all sets
BB Gymnastics:
60kg – 60 – 65 – 65 – 70 – 70 – 75 – 75 – 75 – 75
Strength/Skill:
1A. 11/4 – 6/6 – 6/4 – 5/5
(20kg bumper for deficit)
1B. 8kg – 8kg – 8kg – 8kg
1C. 40kg – 40kg – 40kg – 40kg
(subbed goodmornings)
Snatch hp + 1 snatch:
95/115/115/125/125/125/125/125/125/125
Me hspu + me kip hspu:
0+3/0+5/0+5/0+5
Weighted strict ring c2b pull up (vest)
5/3-2/3-2/2-2-1/2-1-1-1… #17.5 pounds
No reverse hyper machine sub good morning 4×10 #45 bar
Snatch hp x2 + 1 snatch 95/ 115/ 135/ 155/ 155/ 155/ 155/ 155/ 175/ 175 missed snatch
Me hspu + me kip hspu:
5+4 all sets
Weighted ring c2b pull up (vest 30 lbs)
Reverse Hypers unbroken 30 lbs
1)95, 115, 135,145,150,150 (f on lockout) 145 x4
Strength
Hurt my wrist on the TGIF the other day and can’t bend it back very far so I did 2x mu every 30 seconds for 10:00 working on no-false grip
Wgt ring c2b 45-50-55×4-50×4
Rev hyp 95
M/f/s
3/4/6
BB Gymnastics:
65, 75, 95, 105, 115, 125, 135, 145, 155 (missed the snatch twice @ 155)
Had no idea what to expect from this movement – started very light. Next time I’ll start at 135.
BB Gymnastics
135-165
Strength/Skill
1a) average about 5 + 2 each time, still learning kip on these
1b) 25#
1c) 10#
BBG: 75-75-85-85-85-90-90-95-95-95
Will do strength later
BB Gym
1)95×3, 125×3, 115×4
Strength/skill
2a)4+6, 3+3, 3+5,4+5
2b)35,25×3
2c)red band around GHD all sets
Felt tired today only got 4 hours of sleep at work, to many calls after midnight. Up at 6am and did bench and leg curls before going to ICS100 class
3/6/7
BBG:
135F-95-95-95-115-115-115-115-115-135F
STRENGTH:
1a) 1/1-2/2-2/0-1/1
1b) 0-0-0-0
1c) Did 20 situps each round, (I know its sad, i just finished building my pulling blocks, GHD is next.)
BBG 115 115 135 135 145 145 145 145 145 145
1a)0-10 0-11 0-7 0-8
1b)10 10 10 10
1c)bw
BBg
115 115 135 135 145 145 145 145 145 145
Strength/skill
1a- 5,0 2,0 1,0 0,0
1b- 5bw 3 10# 3 10# 3 10#
1c- bw
7/21/12
WOD 120613
BB Gymnastics
10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
165, 165, 165, 176, 176.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
1a) 7+4, 6+3, 6+2, 5+2
1b) 20, 20, 25, 30
1c) 3 plates on each side.