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
I love Tuesdays.
same..
Agreed, love heavy squat days.
Glad to have not been murdered yet.
What’s a burpee broad jump?
How far is 50′ (in metres)?
Do a burpee then a broad jump for 50 feet. It’s 15.24 meters.
Makes more sense now..
More than likely meters. And it’s a burpee but a forward jump instead of just up
Google is your friend Stephen.
How many 50′ burpee broad jumps?
Do 50 feet worth then your pullups for 10 minutes
For real? How many? However many it takes to get 50 feet..shit.
I know now, it’s been a long ass day. Read it wrong.
You have been Cyber Murdered by bearfootryan lol.
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)
Right click.
Open in new tab.
Use google chrome – middle mouse click – boom, problem solved. L2click
Works like a charm. Thanks!
Well deserved, a great page and well laid out programming that is producing results in all the people that are putting in the effort.
Congrats Rudy, the page, the programming and the community are great over here.
Thanks for everything!
PS: a Georgia camp would be great, just sayin’
That would be nice.. Where you throwdown at man?
NVM lol, i was wondering why your name was red and i clicked on it and it told me my answer haha.
I thought the chix’ pages listed in the Greatist were piles of shite. But that’s just me… Much prefer hanging here.
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.
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
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
Maybe I’m missing it but how do you do 5 squats every 30sec in 2:00min?
I mean 1 squat every 30sec for 5 reps in 2:00min?
1 when the clock starts 2 @ :30, 3 @ 1:00, 4 @ 1:30, 5 @ 2:00
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.
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.
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
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
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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
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
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
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
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
165/175 for 6
185/ 205 for 3
275 for bs (was fuckin gnarly)
FS and cond tbc….
FS 235 across
Cond
7 + 50′
bbg:
1) from hip @ 95#
2) from hip @ 105#
STR:
1) @ 235#
2) @ 160# (too light)
Cond:
3 rounds and 50′ burpees
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
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
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
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
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.
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.
Just realized these were supposed to be low-bar. Oops.
oh shit Kevin Simons is back! good luck with your wrists, hope they heal up quickly.
Get your shit together, noob.
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.
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
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.
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
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
BBG
1) 155, 2×165, 170, 3×155
2) 3×185,190, 2×195
Strength:
1) 365
2) 315
No time for Cond.
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
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′
Awesome workout. Those back squats were brutal!
BB Gymnastics
1) 100
2) 135
Strength
1) 190
2) 145-155-160-160-170 (1-1-3)
Conditioning
7 Rounds Exactly
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.
BBG
1)155-165-175-175-185-185(f)
2)175-195-205-205-205-x-x
Strength
1)315#
2)245-245-245-265
Conditioning
6 rounds +50’+5 Pull Ups
5/2/2
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
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
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
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′
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.
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.
needed*
I’m going to go sleep
And my BS were at 275#
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
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
2 broad jumps
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.
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
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
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
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
BBG
1) 55kg
2) 75kg
Strength
1) 105kg
2) 85kg
Conditioning tonight
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
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
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′
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.
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
BB Gym
1- 85
2-125…. My boxes were very high
Back Squats@ 185
Front Squats @145
Conditioning 5 rds + BBJ+ 2 pullups
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′
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
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
BBG
Snatches – 155,155,165,165,175(f), 175, 185
C+J – 185,205,205,225,225,235,235
Strength
BS – done at 275.
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)
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
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)
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
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
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…
180 for the snatch
225 for c&j
325 back squat, felt like dying
295 front squats
8 rounds even on conditioning
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
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
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
BBG
1) Worked up to 165
2) Worked up to 195
Strength
1) 270
2) 205
Conditioning
8 Rounds
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..
For the snatch and c&j…is it 7×1 successful lifts or do attempts, or unsuccessful lift, count as a rep?
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
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
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.
bbg
1)175, 180, 180, 185, 190, 190, 190
2)245, 265, 270, 275, 280, 285, 290
str
1)335 fucking ouch
2)225, 255, 275, 295, 300f
cond
no time
BS: 315lb
FS: 255, 255, 255, 265, 265
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
BB Gymnastics
1) 60kg
2) 80kg
Strength
BS 110kg
FS 90kg
Conditioning
6 rounds + 25′ bbj
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
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
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′
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.
Took a break from the BBG
Strength
1) 285
2) 225, 225, 235, 245, 255
Conditioning
6 Rounds + 50′ + 2 pull ups
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
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
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.
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.
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
Strength
Back squat @ 95 kg/209 lbs
Front squats – 4 reps @ 80 kg/176 lbs
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
snatch
135×1
145×6 failed last rep
backsquat used 285#
front squat
225/235/235/235/235
metcon, no time
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
1) 95, 105, 115, 115, 115, 115, 120
2) 140#
Back Squat @ 205#
Front Squat 5×3: 165, 170, 175, 180, 185
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)
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