So you want to go to the Games, huh? Maybe you should re-evaluate your sporting goals.
(The superfriends enjoying a moment in the Cali sun. Little did they know the impending doom which would be unleashed on them later that night.)
WOD 120710:
BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
Conditioning
Run 800m
100 KB Snatches 24/16kg
Notes: 50 each arm. Use any combination of reps to get there.
For time.
It’s gonna be tough!
Hi guys,
what’s your setup for the cleans and pushjerks?
Do you use blcoks and Jerk boxes (after the 3rd clean you move up to the jerk boxes with the bar in rack position => You could use more weight for the PJ)
OR
Do you just use blocks and catch the bb in rackposition after the 1st PJ (you can’t use as much weight as with jerk boxes)
Good fight!
Max
It’s one movement sequence, you do no trove to jerk boxes. You clean 3times from the box, on the last clean you jerk from the rack, lower to rack position and jerk again.
Actually, after thinking more on this the way we program our Oly work at the gym would be like (e.g.) clean + jerk 2+2 = clean+jerk, then clean+jerk. So one could read this as:
clean
clean and push jerk
clean and push jerk
that would allow for heavier weights to be moved w/o having the additional injury factor of lowering to the front rack.
hmmm.
No, i’m stupid, it says 2 jerks after 3rd clean, der.
Thank you steven 4 always answering my questions!
Games comp on Wed…..before long the world series will be best out of 7 (days)
Is it really a 150lb med ball clean or was that a typo. Is that an actual thing???
No it’s not a typo, sorinex makes heavy d balls.
http://store.sorinex.com/D_Ball_Med_Ball_150lb_p/db-150.htm
Seems like they are missing a great opportunity to throw Atlas stones into the mix. Sub 8 205/145# stone-to-shoulders into that WOD and you’d really have a good test…
For CM:
Atlas stones break on occasion. I’ve never used the med balls they refer to but I imagine it’s easier to assure they will last throughout the workout without a wheelbarrow type incident.
They should let 1st Reconnaissance Bn compete on the first day and see who comes out on top!
+1
Which company are you with? I’m in alpha, I didn’t know there were any other outlaws.
Even though the Games site says no spectators, I’m sure they’ll allow military personnel already on board.
I’m at pendleton also.. I plan on being at the obstacle course in uniform we’ll see what happens
oorahhh
700 m swim might get long with company; just a reminder to switch strokes and DO NOT forget the combat side stroke! <– life saver, literally for me, on long swims.
BBG: 205, 215, 215, 225, 235 felt really fast through the 215s, 225 didn’t feel good for some reason, 235 barely made.
Strength: felt weak in the legs today, hence the slow later cleans.
BS: 225, 275, 275, 285, 285
PP: 185, 195, 205
DS: 305, 315, 315
Conditioning: 21-15-9 GHD, and Pull Ups 3:46 Then 1mi run with vest and battle rattle, didn’t time, but fast pace. Will do programmed wod later.
programmed conditioning: RX 9:27…..did ten sets of five each side. pretty easy with only 55lb. I’m a 2p or no p usually, but me coach wants me to stick to programming consistently and only boost for extra credit wods.
forgot to mention ran run with vest, and battle rattle
If you can’t swim 700m with fins then there is something wrong.
BB). 225-245-255-255-255
Strength) 315-335-355-355-355
Gonna finish the rest after shift to tonight.
WOD 120710:
BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – rest 60 sec.
1) 135, 2) 155, 3) 165 (f on jerk), 4) 155, 5) 155
(taking it easy; shoulder)
Strength
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
236 X 3 X 5
2a) 3X5 Push Press – heavier than last week, rest 60 sec. (Subbing strict press; shoulder still not 100% and I’m at a gym in Hialeah, Fl. where dropping weights is forbidden)
1) 95, 2) 95, 3) 105 (got tough)
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
@255 (heavy. Focused on keeping body upright; really felt it in the quads)
Conditioning
Run 800m
100 KB Snatches 24/16kg
8.40 (did 35# db. Probably could’ve done 55#, but didn’t want to hype myself up. Shoulder feels good.)
BB Gymnastics
1) 135/155/175/185F on jerk/185
Strength
1) 275/295/305/305/305
2a) 155
2b) 335
Conditioning
Ran out of time, did 50 reps, 6:35
BBG:
165, 175 x 2, 180, 185 (Fail on last P Jerk)
STR:
1) 260 all sets (Felt super heavy today)
2a) 155
2b) 305
COND:
10:18
m/f/s – 2/6/2
BBG:
1) 135-145–155-165-175-185-185
Strength:
1) 255. Form is good
2a) 145-155-155(same as last week, failed 165
2b) 275
Conditioning:
1) 9:43. 15/10/10/5/10.
BBG:
1)135-145-145-150-155
STR:
1) 195
2a) 135-140-145(3)
2b) 250
Cond
10:46
MFS – 7/4/4
BBG:
225# for all
Strength
1) 355# for all
Skipped 2a and 2b due to time.
Conditioning:
11:24
bbg
1) 3 clean +2 push jerk off just below knee blocks
245, 245, 245, 245, 245
strength
1) back squat 5×3 @ 335
2a) push press 3×5 @ 225 (last set felt easy, should’ve went a li’l bit heavier)
2b) dip squats 3×3 @ 390
conditioning
9:03 rx
800 meter in 4:12
25 right/25 left, 15 right/15 left, 10 right/10 left
Nice job on the conditioning. I realized (late) after 50 reps that it’s way faster to just string a set together with one arm, then switch sides and do the same like you did instead of alternating each rep.
same to you, did the math and made a game plan from the start, worked out perfect i was just about to burn out as i hit 25s and 15s. then the 10s were just a victory lap.
BBG:
1) 185#, 185#, 195#, 205#, 205#
Strength:
1) 300#
2a) 175#, 185#, 195#.
2b) 315# for all sets.
Conditioning:
8:46.
BBGym:
135, 145, 150, 155, 165
Strength:
1) 250
2a) 145, 150(3), 145(4)(f)(1)
2b) 225
Conditioning:
12:05-Long transition from treadmill, had to also turn off the grill mid WOD
M/F/S
1/2/5
BBG
1. 205, 215, 215, 225 (Failed Jerk), 225
225 was the goal here today so I was happy with this. Let the jerk on the first attempt at 225 get out in front of me. Buckled down on the second attempt and made it. Cleans could have gone higher. They felt good today.
Strength
1. 315, 315, 315, 315, 315
2a. 195, 195, 195 (Same as last week but made all reps this time)
2b. 365, 365, 365
Conditioning
12:33
Run was fine. Easy paced between 3:30-3:45. Kettlebell sucked. Was going back and forth with sets of 10 but just had no sense of urgency at all.
No reason whatsoever why this should have been above 10:00
bbg:
1) 185, 195, 205, 215 (missed 2nd PJ), 210
strength:
1) 5*3 @ 305
2a) 3*5 – 165, 165, 165*4
2b) 3*3 – 315, 320, 325
conditioning:
done – no time, timer malfunction
BBG:
1. 145, 155, 165, 175 (f jerk), 185 (f jerk)
Strength:
1. 265 across
2a. 135, 145, 145
2b. 225
Conditioning:
No running, so did a bastardized version of this with jump rope sub. Slogged through KBs slowly. Time irrelevant absent 800m run.
BBG:
1) 185,205,205205,185
Strength:
1)450
2a) 145,165,165
2b) 395
Conditioning
9:08
800 m – 3:48
For the KB snatches does the KB have to return to the ground or can you bring it down and through the legs and then back up? Kind of like a KB swing
Ground. Answered because your name is similar to mine and i don’t want people to think I’m an idiot.
Just wanted the answer. Didnt need the extra comment
negatory. KB snatches are from the swing. So I guess you shouldn’t be name calling.
I did them from the ground, which is probably harder because its stops all momentum, so im ok with that
Sorry man. I will apologize. I somehow pulled my right shoulder swimming on Sunday. So Ive been in a crummy mood because I’m not able to train. Ive always done them from the ground. Otherwise I would think you are just doing 1 arm KB swings. oh well.
bbg
1)225, 235, 245f, 245f, 245
strength
1)340
2a)190, 200, 210
2b)385
cond.
10:11
BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – Worked up to 265
Strength
1) Back Squat: 5X3 @ 300 – rest 2:00-3:00 between sets.
2a) 3X5 Push Press – @ 225
2b) 3X3 Dip Squats @ 360
Conditioning
500m fin for time (8min)
4 x 50m sprints alt. freestyle and breast stroke
5min of 15ft Bobs
Has any one ever had pain on the outside of their upper arm? the brachialis muscle is what it appears to be. Cleans and Muscle ups destroy my left brachialis area leaving my arm almost useless after working out for the rest of the day. I have been mobilitywoding the shit out of it, iceing. It’s not every time I work out, some days its OK, other days its a cunt!
You could pulling too soon with the cleans and using your arms too much on the muscle-ups (as opposed to your lats, bending at the elbow to initiate the kip). Film yourself and slow it down, see what it looks like and what is leading the movement.
That may be how it started actually, on muscle ups, but now it just wont go away. I am making awesome gains and I don’t want to stop, but its getting to were push press/jerk’s are hurting me too. Also today just doing the snatch pull + high hang started to aggrevate my arm. It’s effin annoying.
205, 215(f)x4. Limited by jerks.
Squats @285
Push pres 185, 185(f)x2
Dips 295
Conditioning 9:25 #45 DB
BBG
1) Clean from blocks -> 5×3 @ 245, 255, 265, 275×2, 265
Strength
1) Back Squat -> 5×3 @ 90% 3RM (330#)
2a) Push Press -> 3×5 @ 185, 195, 205
2b) Dip Squat -> 3×5 @ 120% of jerk (345#)
Conditioning
->8:35
3/3/3
CFG Data:
SP: 95kg across
Strength: Squats done
Push press: 80kg
dip squat: 126
Conditioning: 8:34
CALEB: 120 across
Strength done
Push press: up to 100
Dip squat – something ridiculously heavy
Conditioning about 7:50
Cleans off blocks @ 70kg
Back Squats @ 121kg
Push press@ 72.5kg
Missed dips due to elbow injury
Conditioning:
9:48 minutes (24kg KB)
M= 3 F= 3 S= 3
BBG
165-175-185-190-195(f on 1st jerk)
Strength
1) 230
2a) 160-170-165
2b) 225 – these felt terrible
Conditioning
15:03 – Did sets of 5, alternating each arm. So slow.
5 x 3 Cleans + 2 Push Jerks 245/255/255(f)/255/265
5 x 3 Back Squat @ 90% of 3 rep max (385)
a1) 3 x 5 Push Press 235/235/235(f)
a2) 3 x 3 Dip Squat 365/365/365
Coonditioning: 9:29 (Run in 3:17)
BBG
1) 125-125-125-130-135#
Strength
1) 180#
2a) 112.5#
2b) 185#
Conditioning
11:02
BBG) 185-205-215-215-225
Strength
1) 275
2a) 180
2b) 325
conditioning) 10:12 Rx
BB-
245-255-265-265-265
Cond-
8:42
2/5/5
First post
37/m
BBG
135,145,155,165,175
STR
1)301
2a)140, b)246
Con
10:46 Rx
BB Gymnastics
1) 5X3 Clean off Blocks 205
Strength
1) Back Squat: 5X3 @ 325
2a) 3X5 Push Press – 185
2b) 3X3 Dip Squats @ 285
Conditioning
7:55
BBG: 195. Cleans good at 205 but missed jerk
Strength : 1)315
2a)165
b) 295
Conditioning: 9:00
BBG
1) 155/175/195/215/235
Strength
1) 285 for all (5X3 Sqt)
2a)155/175/195
2b)315 for all
Conditioning
800M 3:52
Total time 13:45
1) 2@205 3@215
1) 275
2a)185-195-205
b)305
No
Conditioning.
Cleans: 90, 90, 95, 100kg
Back Squat: 295, 315, 325, 335, 345lb
Push press: 165
dip squats: 275
BB Gymnastics
1) 225, 235, 245, 245, 255 failed on 3rd rep
Strength
1) 365 on all sets, felt heavy today
2a) 185
2b) 315
Conditioning
7:03 RX’d did first 60 unbroken switching every 10 reps then did 20, 20…should have jut rested at the top instead of putting KB down
BB Gymnastics
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
-225 all sets. One missed clean on third set.
Strength
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
1- 315 all sets
2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
2a-185 all sets
2b-365,375,375
Conditioning
Run 800m
100 KB Snatches 24/16kg
Notes: 50 each arm. Use any combination of reps to get there.
– 10:15
BBG –
260lbs all set (fast)
Back squat –
350lb
Push press –
235lbs (same)
Dip squat
385lb
Conditioning –
7:19 – kb snatches unbroken
1)95/115/135/-/155
1)225
2a)135/145/-
2b)240
cond)8:45 rx
one question what do you all do for a warmup before you start the bb gymnastics? I’ve been doing a 500m row, foam roll, and joint articulations and it usually does the trick but for some reason pulling from blocks feels different and they always feel like shit. if i pull from the floor i usually feel fine. any insight?
ps. are there any outlaws at USMC base Quantico? ill be going down there for 2 weeks at the end of the month for training and am looking to meet up with any guy/gals down there to train with.
Look up the warm up from Catalyst Athletics. Extensive but pretty thorough. Also find that video of Josh Everett talking about warmin up on the CF Journal.
C+J – 225, 235, 245, 255(1 jerk), 255
BS – 335×5
Push Press – 205, 215, 225(4)
Dip Squats – 345, 365, 375 these felt a lot better this week
Conditioning – 7:49, 3:30 run on treadmill, kbs were 25,15,10
BBG
225-225-225-235-240
Squat
320×5
PP
205×3
D.S.
385×3
Cond
8:44
BB Gymnastics
1) 5X3 Clean off Blocks + 2 Push Jerks – 265
Strength
1) Back Squat: 5X3 @ 365
2a) 3X5 Push Press – 185
2b) 3X3 Dip Squats @ 365
Conditioning
Run 800m
100 KB Snatches 53# 8:58
Conditioning: Finished in 7:15, KB snatches 25-25-15-15-10-10, 800 m in 2:45
Bbg-135,185,205,215,225
Squat-275
No strength
Cond- 10:31
BBG-155-185-205-225-225
Strength-1. 320
2a. 145-165-185
2b. 365
Conditioning-9:43
BBG:
185, 205, 215(1 PJ), 215, 225
Strength:
1) 3×5 Squat: 275
2a) 3X5 Push Press: 185, 205, 210(4)
2b) 3X3 Dip Squats: 275
Conditioning:
7:53 (50 KBS Snatch)
BB Gymnastics
1)235# Across
Strength
1) 310
2a) 205(1-5-5)
2b)320
Conditioning
Skipped
3/3/5
165-165-165-175-185
285
135 for all sets
275
12:33
BBG: 125, 135, 145, 155, 165
Squat: 215
Strength:
1a. 125 all sets
1b. 251 all sets
Conditioning: 9:10
WOD 120710:
BB Gymnastics
1) 177-177-177-177-177lbs.
Strength
1) 260lbs.
2a) 146-151-155lbs.
2b) 276lbs.
Conditioning
8:38
Clean off blocks 185/205/215/225/225
Back Squat 285 all reps
Push press 200/205/205
Dip squat 275/290/305
Conditioning 7:36
BBG:
used as warm up. sigh. 95#
Strength:
1)165
2a) 120
2b)200
BB Gymnastics
1) 5X3 Clean off Blocks + 2 Jerks
225-235-245-255-275 F
Strength
1) Back Squat: 5X3 @ 90%
365-365-365-375-385
2a) 3X5 Push Press
225-230-235
2b) 3X3 Dip Squats @ 120% of 1RM Jerk
385-385-385
Conditioning
Run 800m
100 KB Snatches 24/16kg
9:31
Strength
1) 270
2a) 165
2b) 270
*No BB Gymnastics or Conditioning because of my hand
bb- 200
1- 255
2a- 185
2b- 365
c- 7:09 (26kg kb)
~gm2
bbg 185 205 205 225 235
no squats
PP 205 205 220×4
Dip squat 370×3
conditioning 8:33rx
BBG – 95×3, 135×3, 185×3, 205×3, 205×3
Squat – 5×3 @215
Push Press – 3×5 @185
+
Dip Squat – 3×3 @295
Conditioning – 7:33
(800m was in 200m shuttles, 2:45) (Snatches done in alternating sets of 10)
BBG: 125, 125, 135, 135 135 – Still favoring a sprained wrist, but feeling better.
Strength: 1.) 355
2a.) 135 strict press
2b.) 155
Conditioning: 10:28 Did 100 KBS 24 kg instead.
3/4/4
Looking forward seeing how the triathlon plays out tomorrow. Good luck Outlaw competitors!
1) up to 235×2 sets
1) 275 done.
2a) 185 195 205(f on 5)
2b) 325
1/2/2
BB:
1)185, 205, 205, 215, 215
Strength:
1) 320#
2a) 190#
2b) 320#
Conditioning:
10:53 RX
185, 185, 205, 205, 225
Strength:
315 for last set
155
275
conditioning 10:40
BBG:
1.) 155 165 175 185 195
Strength:
1.) 320
2a.) 165
2b.) 295
Conditioning:
8:51
BBG:
1) 155/185/(205/210/210) (failed 2nd PJ on last 3)
Strength:
1) 5×3 @300# (based off 335)
2a) 135/155/165
2b) 300
Cond:
skipped
BBG
135-155-175×3
Strength
1) 290
2a) 155-165F-155
2b) 260 – these felt terrible
Conditioning
10:30
BB Gymnastics:
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks: all at 55 kg/121 lbs (kept it light)
Strength:
1) Back Squat: 5X3 reps @ 90% (95 kg/210 lbs)
2a) 3X5 reps Push Press: all @ 55 kg/121 lbs
2b) 3X3 reps Dip Squats: all @ 95 kg/210 lbs
Conditioning:
◦Run 800m
◦100 KB Snatches 16 kg.
Time: 10:00 RX
BB gymnastics
1) worked up to 215
strength
1) completed
2a) worked up to 175
2b) 315
conditioning
7:42 RX
2/2/4
Going away from the weekend so I did some full C&J and S instead cos I wanted to practice them. PR’d in both by 5kg – All the block and hang work has helped heaps!
Squats – Based off 180kg x 3
170kg x 5 x 3 – Bloody difficult but I made it. On the testing day 5 weeks ago I actually did 170kg (kind of easily) so I upscaled. Still very happy to do 5 sets today.
PP – Worked up to 100kg x 4 (F on 5) and stopped there because of elbow pain.
Going away tonight but I’ll take my KB and skipping rope so I’ll make up the conditioning tomorrow.
BBG – worked up to 225
Squats – done at 275
PP+DS – skipped due to time
Conditioning – 6:38. sets of 10 snatches/arm then switch.
BBG – 205 across – power cleans, very solid form.
Deads – 350 across
Push press – 185-190-190
Dip squats – complete at 320lbs
Conditioning –
8:57 – to much strategy. I also did 10 each side with a 7 “breath” rest between sets but looking back i can shave off at least 15 seconds with a better plan.
I’m smoked. My left knee still hurts – doctor says its patella femoral pain syndrome. I NEED to do some squats…
BBG: 60-70-90-100-100kg
Squats: 130-135-135-135-135kg
Push Jerk (Yeah I read it wrong): 80-85-85kg
Dip squat: 130-135-130kg
BBG: 100kg, 102.5, 102.5, 105, 105
Squats: 145kg across
Push Press: 90, 95, 95f
Dip Squat: 150kg across
Conditioning: 11:40. Yup. With the humidex… death. Very tired from work. Conditioning is out the window right now.
BBG: 155, 175, 195, 225 (made all cleans missed jerk and awkward so skipped set 5)
Squats: 315ish (used weighted vest, 2 chains, and weighted belt to unload spine some. Should have been 335ish but could not safely get more wieight on me)
Push Press: 135, 185, 185
Dip Squat: 295, 315, 315
Conditioning: 13:52 (used 60lb dumbell instead of 52 KB) (Run 5:30 could pick up pace. Did sets of 10 up to 80 and 4×5 from there)
BBG : 115-120-125-130-135
Bs @ 210#
No time for pp, ds
Cond= 8:27
Gymnastics
55kg
Strength
1)65, 75, 75, 80,80kg (a little less than 90% of my 1RM of high bar BS. Felt good and no hip problems (injury),so getting there!)
2a) 50, 52.5, 52.5 (more than last week! I struggled not to end up jerking this)
2b) 75, 80, 80 (at 110%. Starting to luv these! Hoping to hit 120% soon)
Conditioning
11:14
F/125lbs
BBG:
135/145/150/155/155
BSquat @ 205#
PP @ 135#
DipSq @ 225#
BBG
1. 185, 196, 205(f), 205, 215
Strength
1. 335
2a. 190
2b. 315
Cond
7:54 10 each arm until done.
bbg:
135/155 ugly/145/145/145
squat: 165
skipped 2 a/b
conditioning
subbed outlaw cf
7:29 my running skills abandoned me
Bbg
135,155,175,185
Strength
1) 320×5
BBG:
1.) 185
Strength:
1.) 255
2a.) 172x4x1, 172, 172x4x1
2b.) 275
Conditioning:
7:35
*subbed 800M row for run, track being resurfaced.
8/19/12
WOD 120710:
BB Gymnastics
1) 5x…3 Cleans(from floor) + 2 Push Jerks – heavy but fast, rest 60 sec. 198, 220, 242, 242, 242lbs
Strength
1) Back Squat: 5X3 @ 315lbs – rest 2:00-3:00 between sets.
2a) 3X5 Push Press – heavier than last week, rest 60 sec. 195, 195(4), 195lbs
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. 370lbs all sets
Conditioning
For time:
Run 800m
100 KB Snatches (53lbs; 50/arm)
9:45 (run in 3:00) Broke KB snatches into 10s, alternating sides