120731

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Somehow I made this list:

15 Must-Read Trainers – from Greatist.com.

To say that I’m honored to be on this list is an understatement. I mean, I’m on a list with some of my heroes, like… Mike Boyle, the guy who believes that squatting is born from the anti-Christ and teaches his athletes to literally bounce the barbell off their quads and rock back and forth like they’re riding a mechanical bull when performing a power clean…or Brett “The Glute Guy” Contreras, who’s nickname is apparently “The Glute Guy”…or one of my all-time biggest heroes, some fucking figure “athlete”. Seriously though, Kelly Starrett has a glamour shot? (Way to go, Drywall, where the fuck were you on that one?) The only thing I’m bummed about is that this list doesn’t have rankings—like all good lists should. If I were writing this list I’d have ranked us around number 6, maybe 7 (probably 7, too much cursing). Eric Cressey would be number one, not because he’s one of the smartest S&C professionals on earth and a great writer, but because he weighs like 150# and pulls somewhere around a metric shit-ton. Number two would be the chick that is “just a regular girl who loves to cook real food, lift heavy stuff, and enjoy the absolute heck out of life”, cause she seems fun.

Actually serious now… This is legitimately very cool. I cannot believe our little “data collection project” has turned into what it has. Thank you guys who have been around since the beginning, and thank our new friends for reading the FAQs so the original crew doesn’t have to murder anyone (cyber murders of course). There’s only two words for this one: F*** YEAH.

WOD 120731:

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

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 (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 120515. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

133 thoughts on “120731”

  5. Well deserved, Coach! This is my favorite blog by far. What would make it even more my favorite (that made no sense) is if your hyperlinks opened up in a new window rather than redirecting from this page. Of course I don’t mean to make your life harder or my life easier, just saying because this website is the best and deserves to be the main page. (and all of that was at the risk of being cyber murdered..bahaha)

  9. I thought the chix’ pages listed in the Greatist were piles of shite. But that’s just me… Much prefer hanging here.

  10. I’m confused. Are you upset because Starrett has a glamour shot and you don’t? Because I’m sure I could find a good one from the 1999-2004 time frame if that’d make you feel better.

  11. BBG:
    1) 70-70(F)-70-72.59F)-72.5(F)-72.5-72.5Kg
    2) 90Kg

    Strength:
    1) 127.5Kg
    2) 102.5Kg-105Kg-110Kg115Kg-110Kg

    Cond:
    4/6feet

    MFS:
    575

  12. BBG
    1) 115 x 2, 120 x 2, 125 x 2, 130
    2) 175 all (fail on last c+j, started thinking about squats)

    STR
    1) 260
    2) 225 (failed rep 3 in set 4)

    COND
    5 rounds + 8 pull ups

    2/3/3

    • It’s 5 total reps. You do one rep every 30 seconds. So you start with 1 rep at :00, rest, at :30 1 rep, rest, at 1:00 1 rep, rest, at 1:30 1 rep, rest, at 2:00 1 rep. Which adds up to 5 total reps.

      Rinse and repeat for the other sets.

  14. BBG: Snatch: 135, 145, 155, 165f, 165f, 165, 165f My blocks seem a bit too high, doesn’t feel right or maybe I’m just weak.

    Clean and jerk: 195, 205, 215, 225, 225, 235, 235f, 235 Again, the blocks are so high that I hit them at the bottom of my clean, I used lower blocks with a couple plates on it after first set around my high thigh rather than in hip crease for the rest so I don’t hit the boxes. 235 was also my clean and jerk PR before last week.

    Acc: Squats: 90%= 255, seemed a bit too easy, arms did go numb the first round so widened hands.

    Front squats: 205, 215, 225, 225, 235f on last rep

    Switched up cond to work on some light accessory work and worked pause squats then worked up to a 1rm front squat, hit 245 which is 10# below 1rm, 255 wasn’t far off either, but far better depth and power than the last time I did this. I know I’m satan and should be castrated for not following the program exactly.

    Sidenote: today was the first day I added BCAA’s into my workout, anybody who hasn’t tried BCAA’s should give it a try, intensity and power was stayed high throughout.

    • re: castrating satan.
      No need- leaving out the conditioning is a form of self-castration.

  15. BBG:
    1) 115-115-120-120-125-125-130
    2) 145-155-155-155-155-155-160

    Strength:
    1) 195
    2) 145-155-155-155-160(2)

    Conditioning:
    6 rounds + 20′ burpee broad jump

    MFS – 2/5/5

  16. BBG – 1. From the hang no blocks – 170,185f,185,190,195,205,210f,210f
    2. Same – 225,230,235,245,255,260,265

    Back squat all done @300 – 1 set reracked after 3, 2 set reracked after 2, 3 set no rerack

    Front Squat- across @245

    Cond: 7 rds + 1 burpee

  17. Heads up to all the Northeastern IL/Southeastern WI residents out there following The Outlaw Way (or anyone for that matter)… A3 Performance Center (CF affiliation filed for) welcomes all Outlaw athletes in Grayslake, IL (45mins north of Chicago/hour south of Milwaukee). You can find more info at http://www.a3performancecenter.com or facebook.com/a3performancecenter

    We just officially opened yesterday. We have bars, bumpers, kb’s, stones, logs, sleds, indoor turf, butchers, farmers handles, climbing ropes, muscle up stations and all that fun stuff you crazy bastards love to throw around and we’d love to have ya there.

    Hours
    M-F: 5am-8pm Sat: 8am-Noon.
    Contact info
    888 E. Belvidere Rd. #218
    Grayslake, IL 60030
    (847) 986-3660
    kyle@a3performancecenter.com

    Thanks

  18. BBG: No blocks today. Both done from high hang.

    1. 115, 115, 120, 125, 125, 130, 130
    2. 155, 160, 160, 165, 165, 170, 170

    Strength:

    1. 255
    2. 155, 165, 185, 205, 205

    Conditioning:

    5 rounds + 50′ burpees

  19. BBG
    1) 115, 115, 120, 125, 130, 135, 140#
    2) 165, 165, 170, 170, 175, 180, 180#

    Strength
    1) 245# Holy mutha-fuckin SQUATS!!!! this shit sucked
    2) 205, 205, 215, 215, 215#

    Conditioning – LA88888TTTTUUUr

  20. bbg
    1 snatch from hip height box) 195, 205, 205, 215, 220(miss), 220(miss), 220
    2 cnj from hip height box) 220, 225, 235, 240, 245, 250, 250

    strength
    1) done correctly with 335# the trick for me seemed to be to lock out the leg joints, clench the jaw, breathe big, and try to stay in perfect alignment while waiting with the bar on my back,

    2) 5×3 front squat with 295

    conditioning
    5 rounds + 44′ of burpee broad jumps

  21. BBGym:
    1) 115, 115, 120, 125, 130, 130, 130
    2) 155, 160, 165, 170, 170, 170, 170

    Strength:
    1) 250# this was brutal, but in a good way
    2) 205(2), 195, 195, 190, 190

    Conditioning: (Did strict ring pull ups)
    3 rounds + 10 Pull ups

    M/F/S
    1/5/6

  23. bbg:
    1) from hip @ 95#
    2) from hip @ 105#

    STR:
    1) @ 235#
    2) @ 160# (too light)

    Cond:
    3 rounds and 50′ burpees

  24. BBG:
    1) Worked up to 140 30 sec rest
    2) 185,195,200,205fail,205,210,215 60 sec rest

    STR:
    BS – completed all at 245
    Fronts – 185,195,205,215,225 fail on third rep

    Conditioning:
    6 rounds plus 50′ and 10 pullups

  25. BBG
    1. 135, 145, 155, 165, 175, 185, 195 (F)
    2. 215, 225, 235, 245, 255, 265, 275 (Made Clean, Failed Jerk)

    Did these from boxes from just above the knee rather than up at the hip. Felt good, especially the cleans. 275 ties my PR from the floor.

    Strength
    1. Done w/ 320

    Fucking miserable.

    2. 275, 295, 305, 315, 275

    Funny how much easier these are when you don’t have to pause the reps. 315 was a new 3RM by 15 pounds.

    Conditioning
    4 + 1 Pull Up

    Half ass pace on the burpee broad jumps until the last round

  26. BBG
    Snatch – 155×3, 165×2, 175×2
    C+J – 185, 205×2, 215×2
    Strength
    1) 285
    2) 205
    Conditioning – 4 rounds + 31 feet

  27. Rudy iv been on your program for 3 months and have made significant gains. For some reason the last 3 days have been horrible on me. No energy , feeling lose of form. Anyone suggest I take a few days off? Anybody else hone through this??

    • If you’re over-trained, take time off. Everyone has to monitor this on their own

      But yes, pretty much everyone has gotten their ass kicked on this program at one point or another.

    • More mobility. Every so often I’ll skip a day and just mobilize if something isn’t feeling right. Typically after 20 minutes of mobility, I’m ready to rock

  28. snatches from hihang- heaviest 175
    cnj from hihang- heaviest 225

    squats- 275# these were awesome. lots of rub on my back. ill probably get a new zit or two from these.
    front squats- 205-225-245-255f there was no way i was re racking. called it a day after 4 sets

    conditioning- hands are beat (infections and cuts and shit) did some running instead

    good day. feeling better with squats.

  29. Wrists are still jacked.. Still can’t Olympic lift and it’s killing me! Love me some squats though.

    1.) HBBS- 395 for first two sets, then finished with 405. Should have just been a man and gone 405 from the beginning. Still fucking brutal though.The squats were actually the easy part.

    2.) Front Squats- 285, 305, 320, 330, 340×2
    Really want to bring these up if I want to Clean and Jerk 375 by next year.

    Conditioning tonight.

    • Kevin, I saw you look at one of your wrists after the clean event at the games – Did you wrench/tweak it?

      Looking forward to seeing you kill it again soon!

    • My right wrist is all jacked up right now too…..

      Been having to modify the hell of out everything. Before it was just snatch, now anything overhead is bothering it.

      Oh, and dude….came back from Cali and Lacey had keys to a building so I’ve been putting in pretty much every waking minute into getting this gym ready. Workouts have suffered a bit to that too….

      • Thanks for the welcome back guys! Yeah I sprained both wrists catching 345 in that clean ladder at the Games. It’s been two and a half weeks and they are still jacked up. Doing some physical therapy exercises and they’re finally starting to feel better. Oh well, gives me some time to work on weaknesses.. for any of you that saw me, you know that would mainly be running lol.

        Conditioning

        10 rounds + 50′ Burpees + 3 Pull-ups

        Had to re-read the workout afterwards to make sure I did it right. Just a good one for me, I guess.

  31. BBG
    1) snatch from hip height box) 165, 175, 180, 185, 195 Dropped to a knee but got it up, 195x , 190
    2) C&J from hip height box) 195, 205, 215, 225, 230, 235, 245 need to climb faster.

    Strength
    1) 330# Chinese water torture, with the clock behind you beeping!
    2) 5×3 front squat with 245, 255, 260, 265, 275

    conditioning
    6 rounds + 50′ / 4 pull ups

    M/F/S – 3/6/6

  32. BB Gym

    1) 70kg, 70kg, 75kg, 75kg, 77.5kg, 77.5kg, 77.5kg
    2) 90kg, 95kg, 95kg – Cut it there through collarbone and elbow pain

    Strength

    1) Done with 152.5kg – The squats themselves were piss easy, just having the bar on my back got real painful in my traps and upper backtowards the end of the sets. These were high bar.
    2) 130kg x 5 x 3 – Kept it light because my legs were feeling horrible by this point.

    Condtioning

    Legs couldn’t handle burpees so I did something else with pullups and pushups.

  33. BBG
    1.) Snatch- Stayed light and just wanted to focus on catching it in the full squat and making sure i was balanced before i stood up.. Man it feels good to finally be getting the hang of catching em in the squat… 100 all across the board, light but like i said just working on catching it in the squat

    2.)C&J- Samething here went light to work on catching it in the squat and working on speed and footwork.. 120 across the board.

    Strength

    1.) Done at 245, hit all reps.

    2.)Front squats— 195, 200, 200

    Conditioning

    1.) Got 5 rounds+ All BBJ’s and 1 PU in the 6th.

    • Ah man, just realized i was supposed to do 5 sets of front squats.. Darn, i only did 3

  34. BBG
    1) 165,175,185,195, 205-fx2,185
    2) 205,225,235,245-fx2,225×2

    Strength
    1) done at 330…dammmnnnnn
    2) 225,275,2/305 stopped there cause the back was a little jarred

    Conditioning
    Again back was tight so I chose to skip and stretch more, feel much better now

  36. BBG
    1)still trying to nail the technique got up to 100# coming slowly keep chipping away
    2) stayed at 135# working on split jerk technique

    Strength
    1) done all 210# squats were a nice break watching that clock was brutal
    2) 200# failed last rep weren’t happy!!

    Cond.
    1) I got 6 rds with 25′ BBJ – thought I should have done better

  37. So that back squat showed me how much of a puss I am. Just saying

    Conditioning 5rds
    Him (until I beat him in not using his name, but it’s my hubby) 8 plus 50′

  39. BB Gymnastics
    1) 100
    2) 135

    Strength
    1) 190
    2) 145-155-160-160-170 (1-1-3)

    Conditioning
    7 Rounds Exactly

  40. BB Gymnastics

    1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
    2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.

    1-185,185,185,195m,195,205,205
    2-225,225,245,245,245,265(m),265

    Strength

    1- 315# High bar back squat for all sets.
    2- 245,265,275,285,295

    Conditioning

    -6 rnds + 1 pull up.

  42. solid work today:

    snatches (from high hang) 115, 120, 125, 130, 135, 140, 145
    c&j (from high hang) 170, 175, 180, 185, 190, 195, 200

    squats @ 265 (all good reps as Rx’d)
    *however, honey badger did not give a fuck about my back

    front squats 210, 215, 220, 230, 235

    AMRAP – 6 rounds + 50′ burpee broad j’s

  43. 1) 185, ripped hand on 2nd rep and called it quits.
    squats
    1) 275 completed. My traps feel hewdge.
    2) 235, 255×4 f on last rep.

    Cond. subbed ring rows for pullups.
    5 and 13 rows.

    4/4/4

  44. Only had a short time today…

    BB Gymnastics
    1) 155, 155, 160, 160, 165(F), 165(f), 165
    2) skipped

    Strength
    1) 265 (absolutely brutal…)
    2) skipped

    Conditioning
    6 Rounds + 1 burpee

  45. BBG : snatch up to 165 missed once but hit it right after
    C&J up to 215. Missed jerk on 225
    Strength: squats done at 315#
    Front squats all sets @250
    Conditioning:
    7 rds + 45′

  46. Squats – 240 (no rack on any sets)
    Front Squats – 185/205/210/215/215

    3 hours of sleep and sat at a desk all day so went based on how I felt.

    Also, what is the reasoning behind no racking of the weights. The squats never sucked.

  47. Snatches
    115, 135, 135, 140, 145, 150, 155 (PR)

    clean and jerk
    185, 195, 200, 205, 210

    I failed at 205 a couple of times

    Back Squats:
    Louie would be disappointed in me. First set I did four, the last two I did three reps each. I wanted to go home and just sleep. Nope.

    FS
    225, 235, 240, 240, 245
    Horrendous

    WOD:
    Humidity made for a bad day. I stopped at five rounds.

    Much need rest day tomorrow.

  48. 1) The gym owner decided a groupon offer would be a good idea in a 1000 sqft stall and he’s taken an offense to outlaws. My partner and I now workout on a postage stamp and can’t use blocks anymore. No oly work today.
    2) 285 complete
    3) 225-245-265-275-280×2
    4) got kicked out for interference with the country club set

  49. Bb gym –
    Snatch 195
    CJ 295

    Back squat
    340

    Front squat
    315

    Condition –
    6+2 – didnt want it tonight, all pu ub, lazy Burpee b jumps

  50. Thoughts/Results
    BBG-
    1.) Snatch off High Blocks @ hip
    • 125 – 135 – 135 – 145(f) – 145(f) – 140(f) – 135(f) #
    • 56.7 – 61.2 – 61.2 – 65.7(f) – 65.7(f) – 63.5(f) – 61.2(f) KG
    ○ Mentally was out of it when I bailed from the 1st 145. Bar went behind me but some how managed to still hit my right elbow. After that didn’t have it in my head.

    2.) Clean & Jerk off high blocks @ hip
    • 155 – 160 – 160 – 165 – 165 – 165 – 170#
    • 70 – 72.5 – 72.5 – 75 – 75 -75 – 77 KG
    ○ No Fails. Jerks felt iffy. Wasn’t IWF standards. Felt a little bend in my left arm which seems to be a big weakness if I don’t fix this by my next meet in September not gonna do as well as I should. More dumbbell work?

    Strength-
    1.) Backsquat-
    • Set 1: 230# – (104kg) – No issues.
    • Set 2: 230# – (104kg) – Failed on rep 4. Got half way up and had nothing.
    • Set 3: 220# – (100kg) – Dropped the weight down as set 2 was brutal and the last 2 Reps of set 2 was a struggle.
    2.) Front squats
    • 80 – 84.5 – 89 – 93.5 – 95.75 Kg
    • 176 – 186 – 196 – 205 – 210 #
    Added hell of a lot more more weight on the front squats vs last week, since there was no pause.

    Conditioning-
    6 Rounds
    + 50′ Burpees Broad Jumps + 10 Pull ups
    Enjoyed this WOD. I think I could of got 7 + rounds. I took a bit too much time on the burpee broad jumps. I made sure to jump hard and as far as I could each time instead of tiny little ones. Pull ups felt sluggish.

    MFS
    1/3/4

    Felt great. Today even thought I missed the snatches. Was excited to watch the 69kg guys lift at the Olympics. It’s my weight category.
    Got some good rest last night, so fatigue was low.
    Feeling sore in the lats. Didn’t think bar muscle ups would do that to me. Only did 12 of them.

  51. BBG:
    1) 135, 145, 155, 165, 175 (f x3)
    2) 185, 195, 205, 215, 225 (f x3) slow today.

    Squats:
    LBBS: All sets with 300#. Traumatic experience ha.
    FS: skipped

    Conditioning:
    7 rds

  52. Snatch: All at 115# from the Hang
    Wrist is Jacked and Cleans are not fun.

    LBBS: 335# all sets
    FS: 275# all sets

    Conditioning: 5 rounds

  53. BBGym:
    1) snatch at height box – 135, 155, 165, 170, 175(f), 175, 180(f), 180
    2) CnJ at hip height box – 185, 195, 205, 215, 225, 230, 230(f), 230

    Strength:
    1) LBBS – 306# this was awful
    2) FS – 205, 215, 225, 235, 245

    Conditioning:

    7rds + 14 PU

  54. BBG – still missing legitimate boxes at the gym, and got in trouble or breaking a box jump box so working on form and speed.
    1) 115
    2) 145

    Strength
    1) 225 – squats were the easy part. Recruited a friend to talk to me during the static holds. It sorta worked.
    2) 195

    Conditioning
    9 rounds even. – Pull ups UB.

    MFS: 1/2/2

  56. BB Gymnastics:
    Snatch: 185-185-185-195-195-195-205(f)(f)
    Clean & Jerk: 185-195-195-195-195-205-205

    Strength
    1. Back Squats: 345lbs
    2. Front Squats: 245-245-255-255-255

    Conditioning: 7 rds+15 pull ups RX

  57. No blocks: hi hang snatch:
    175-185-190-195-200-205-210

    Hi hang clean and jerk :
    205-215-225-230-235-235-235

    Back squats at 300lb. Successful. But fuuuck….

    Front squat: 225-235-245-255-260

    Cond: 8 rounds + 11 pullups

  58. BBG
    snatch
    175-180-185-190-190(f)-195(f)-195(f)

    clean&jerk
    205×7

    squats
    330

    front squat
    265-275-275-275-285

    Cond
    6+18′

  59. BBG
    Snatch
    130,140,150,160PR off of hip blocks, 170F, 170F

    Clean
    SKIPPED

    Back squat
    with 310#
    One of the toughest things in my life.

    Front squats
    Said screw it.

    Conditioning.
    With a 20# vest.
    4 Rounds + 50′ burpee broad jumps + 11 pull ups
    Did the first 2 rounds strict pull ups
    last rounds had to mix up strict and kipping.

  60. BBG:
    1) 75-80-85-90-85-85-85#
    2) 135-135-135-140-140-140-140#

    Strength:
    1) 180 – my oldest son (5yo) was holding the stopwatch up where I could see it saying “Mama, why are you just standing there?” HA!
    2) 135-135-140-140-145

    Cond:
    7 and 1 burpee

  61. BB Gym
    1- 85
    2-125…. My boxes were very high
    Back Squats@ 185
    Front Squats @145
    Conditioning 5 rds + BBJ+ 2 pullups

  62. BB Gymnastics:
    Snatch High box: 115,120, 125, 130, 135, 140(F), 115
    Clean& Jerk High box: 135, 155, 165, 175, 185(F),145, 155

    Strength:
    Back Squats: All of them were done @ 285
    Front Squats 5×3: 275, 285, 295, 305, 310(My old 1RM)

    10 MIN AMRAP:

    6 rounds + 42′

  63. BBG –
    1) 125, 135×4, 145×2 (I suck from the hip)
    2) 165, 185×4, 205 Failed Jerk, 185

    Strength
    1) 290
    2) 225, 245, 255, 265, 275

    Cond.
    8 even all pull ups UB

    MFS: 2/2/2

  64. BBG: 1.) 60 kg, 65, 65, 65, 65, 65, 70 ( Still don’t have 100% mobility in my wrist. Focused on good technique.)
    2.) 65 kg, 70, 70, 75, 75, 75, 75

    Strength:
    1.) 161 kg – This was fun but rough at the same time!
    2.) 115 kg x3, 121 x2 – Lower back was on fire.

    Conditioning: 7 + 10 pullups

    4/4/3

  66. Dx: lumbar strain. pt starts tomorrow but my chiro wants me to ditch it and come there. (my insurance covers pt and not chiro care, but i will do whatever gets me better faster) will take thoughts from anyone with experience on lumbar strains.

    BBG:
    hang power snatch
    95×4, 100×3

    hang power clean and jerk
    125×4, 130,135,145

    Strength:
    skip 🙁

    i feel naked not squatting!

    Cond:

    5+15 feet. (had no idea burpees were gonna hurt. slowed me down a little)

  67. RESULTS:
    BBG:
    1) 115-115-135-155(f)-155-155-165-170
    2) 135-155-175-185-195(FJ)-195-200-205(FJ)

    Strength:
    1) 225- hi bar during pausing rest
    2) 185-185-190-195-200

    Conditioning:
    1) 6+6 pullups 

  68. Snatch: 113-118-123-128-133-138-143(f)
    C&J: 133-143-153-158-163-168-168

    Backsquat: all done at 203#
    Front squat: 163-173-183-193(pr)-203(pr)

    Conditioning: 5 + 1 burpee ( tore my hand on 2nd rnd- starting droppin more often to save hand-weak, I know)

  69. BB Gymnastics
    1) 85lbs, 85, 95, 95, 95, 100, 100
    2) 115, 115, 125, 125, 125(f), 125, 115

    Strength
    Rough! And I learned (the hard way) I have the bar too low on my shoulders…
    S1) 175lbs and got stuck in the hole on the last rep
    S2) 165lbs
    S3) 165lbs (fixed form, still miserable bur better)
    Couldn’t believe how happy I was to squat and toss the bar off my back after every set (even if part of my rest was racking and reloading)
    2) 125, 135, 145, 145, 150 (x1)

    Conditioning
    6 rnds plus 4 pull ups

  70. BB Gymnastics
    1) 115,135,135,145,155,155,160
    2) 185,185,205,205,215,220,220

    Strength
    This was a ton of fun!
    1) 265 Across(really enjoyed this)
    2) 205,205,215,215,225

    Conditioning
    8 Rds/9 pullups

  71. BBG
    1) Worked from 135 – 165, missed @ 175 and had a bunch of misses in between.
    2) Worked from 185 – 245 (I think)… bunch of misses in and around

    Strength
    BS (did hi-bar… oops) – @ 355
    FS – @ 315 (failed on the last rep)

    Conditioning
    8 + 3 bbj

    M/F/S – 2/3/5

    I ain’t gonna walk right for a week…

  73. Been a while..
    anyways

    1)145/155/165/175 (after that i did the rest of the pulls from the floor after the last six weeks its been hard hitting the pocket from pulling from the floor.)
    2)175×1/ skipped

    BS) 295 (failed on the last one on the first round got the rest)
    FS) 245/255/265×3

    Cond) 8rnds + all bbj

    1/7/1

  74. snatch-75kg,75kg,80kg,80kg,85kg,85kg.90kg-miss. not commiting to getting under the weight. long standing problem.
    C&J- 105kg, 110,kg,115kg,115kg. 120kg, 125kg, 130 kg- miss.on the clean. to slow

    Back squat complete at 157.5 kg

    Front squat- 130 kg. 135. kg. 140 kg, 140 kg, 140 kg

    Conditioning
    7 rounds- 50ft burpee broad jump- and 1 pull-up

  75. I need to build some damn boxes… My current set up is ridiculously unsafe for me, and especially bystanders.

    BBG:
    Sn: 135-135-155-165-175-185-185
    CnJ: 155-175-185-195-205-215-215 (stopped climbing due to safety)
    Str:
    BS: this slapped me in the face…hard, completed all reps at 300#
    FS: 225-245-265-275-285×2
    Conditioning: 7 rounds + 2 bbj

  76. BBG
    1) Worked up to 165
    2) Worked up to 195

    Strength
    1) 270
    2) 205

    Conditioning
    8 Rounds

  77. BB Gymnastics

    1) 135, 140, 145, 150, 155, 160, 160 (PR)
    2) 175, 187, 200, 210, 220, 230, 240 (Massive PR)..

    Strength

    FARK.. Spent 3min rest time on a roller before second set..
    1) 240 – Squat easy, last 30sec’s horrible..
    2) Morning sesh..

    Bursitis in right shoulder.. did a different wod..

  78. For the snatch and c&j…is it 7×1 successful lifts or do attempts, or unsuccessful lift, count as a rep?

  79. Snatch: 100, 105, 110, 115, 115, 120, 125
    C&J: 135, 140, 145, 150, 155, 160, 165

    Strength
    1. 215 (wow this hurt)
    2. 155, 165, 175, 185, 195

    Conditioning
    6 Rds + 13 pull-ups

  80. Snatch: 7×1 @ 80kg

    Clean and Jerk: 7×1 @ 100kg

    Strength
    1. Back Squat: 365lbs
    2. Front Squat: 285lbs

    Conditioning

    5 Rds + 5 pull ups

    MFS
    3/3/3

  81. Snatch- horrible , up to 215
    C&j- up to 245

    BS- 315 complete

    FS-295

    Conditioning-
    9rnds 25 feet
    I used to train like this 4-5 days a week about 5 years ago.
    We had no weights at the time. Feel so much more efficient now.

  84. BB Gymnastics – Light for rehab
    1. 155 x 7
    2. 200 x 7

    Strength
    1. Skipped
    2. 255, 265, 270, 275, 275(2)

    Conditioning
    7 Rounds + 10 Pull-Ups

  86. Bbg

    Snatch135x2, 145×4, 155, 165f
    C&J:
    155# for all-shoulders were not having it so I kept it light for the jerks

    Back squat
    295-the holds sucked so bad

    Front squat
    225, 235, 245, 255, 245 (lot of rounding of the back on 255 so I dropped for last set)

    Cond
    9 rounds even-slow burpees, long broad jumps, all pullups unbroken

  87. BBG:
    1) 135, 145, 155, 165, 175, 175, 175
    2) 185, 205, 225, 235, 235, 245, 245

    Strength:
    1) 275 (Longest 2 mins of my life)
    2) Out of time

    Cond:
    Out of time

  88. BBG:

    1) 7X1 Snatch off High Boxes (at hip) – 160,170,180,190,200,210Fx2
    2) 7X1 Clean & Jerk off High Boxes (at hip) – 185,195,205,215,225,235F

    Strength:
    1) Back Squat – done @ 290

    2) Front Squats – 205,225,245,260,275

    Cond: 8 rds + 50′

  89. BBG-
    1)125 x7
    2) Up to 175 (felt wrecked today from yesterdays cleans so stayed light)

    Strength
    1) 328 (This weight was perfect because it was a grind holding it)
    2) 225, 235, 245, 265, 285 (These were too light. I need to end around 305 next time)

    Cond:
    4 rounds. Basically I suck. Pull-up volume is killing me.

  90. Took a break from the BBG

    Strength
    1) 285
    2) 225, 225, 235, 245, 255

    Conditioning
    6 Rounds + 50′ + 2 pull ups

  91. Still training a day behind…

    BBG
    1) 165-175-180-180-185-187.5-190
    2)225-235-245-255-255-255-260

    Strength
    1)300…f you for making me hold that bar!
    2)225-240-250-262.5-275

    Conditioning
    5 + 50′ and 6 pullups

  92. BBG:
    1)Snatch off high box: 60-70-80-90-95f-90-90
    2)C&J off high box: 120-120-130-135-140-145f-140

    STRENGTH:
    1) Back squats and holds
    1-210 (struggled on hold, had to drop, got off track)
    2-190
    3-200, 1fail
    2) Front Squats: 130-140-150-160-175

    CONDITIONING:
    7R + 1 Burpee broad jump

  93. BBG:
    Snatch: 115, 115, 135, 135, 155, 155(F), 155
    C+J: 215, 215, 215, 225, 225, 225, 225

    Strength: Backsquat @ 355. I pussy’d out twice and had to re-rack.
    Front Squat: 265, 285, 295, 315, 325 (15 Pounds heavier than last week….FUCKIN’ JAZZED!!)

    Rest 6 Hours

    Conditioning: 6 Rounds + 35 Feet of BBJ

    Notes:
    Snatch is feeling better, Clean and jerks a little off today.
    It has been echoed countless times in the comments section: Back Squats were BRUTAL. Squatting was the easy part. Holding that weight was hell.
    Front Squat was strongest part of the day,
    Conditioning was “ehhh” Did NOT have a 50′ Stretch so did turn-arounds, I think that cut into time a little bit. All pullups were unbroken.

  94. BBG

    1) Snatch – 175
    2) Clean and Jerk – 215

    Conditioning

    10 minute AMRAP of:

    50′ Burpee Broad Jumps
    15 Pullups

    7 + 6 pull-ups. Tore my hands up.

  95. BBG :

    Snatch: 50, 55, 60, 60, 65, 65
    Clean & Jerk : 80-80-85-90-90-90-90kg really need to get some boxes

    Stength:

    BS: 135kg
    FS: 110-115-115-115-115kg

  97. BBG
    1. 135, 146, 160, 170, 176, 181, 185, 190
    2. 185, 195, 205(f), 205(f), 205, 210, 216
    Strength
    1. 340 felt okay until I tried to sit down, then my back started tightening up. So I stood and rested
    2. 205, 225, 236, 247, 258
    No time for Cond

  98. snatch
    135×1
    145×6 failed last rep

    backsquat used 285#

    front squat
    225/235/235/235/235

    metcon, no time

  99. BBG
    1) 155, 155, 165, 165, 165, 165, 165
    2) 185, 185, 205, 205, 215, 215, 215

    Strength
    BS – @ 300
    FS – @ 245

    Conditioning
    Skipped

    M/F/S – 3/3/5

  100. 1) 95, 105, 115, 115, 115, 115, 120

    2) 140#

    Back Squat @ 205#

    Front Squat 5×3: 165, 170, 175, 180, 185

  101. BBG
    Barski Snatch (kilos) 20/3 -> 70/3 by 5 kg, then 73/3 76/3 79f 50/3 60/3 70/3 80/2
    Barski C&J 60 70 80 90 100

    Back Squat High Bar 10 singles @ 127 kgs (280)

    Front Squat 198/3 242/3 275/3 242/3 253/3 220/3

    Conditioning: Having to replace these this week to adjust for the gym’s programming, so today was:
    How high up the ladder can you go in 10 mins of:
    1 Muscle Up
    10 Overhead Walking Lunges (24kg kb; 5 with left arm & 5 with right arm)
    2 MU’s
    10 OH Walking Lunges
    3 MU’s
    10 OH Walking Lunges…

    6+5 (26 mu’s total)

  102. BBG:
    1.) 130, 140, 140, 150, 150, 160, 160
    2.) 155, 170, 180, 180, 192, 192, 192

    Strength:
    1.) 245
    2.) 192, 192, 205, 205, 215

    Conditioning:
    6 rds

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