Yes, Spencer Arnold is very very good at pointing out the lulz with Coach’s Eye. So far we’ve seen him comment on things like Colm’s package, my mummy arms, and a veritable plethora of obvious flaws with really bad lifts. Today, however, I asked him to take a look at a really—seemingly—good lift.
Elisabeth hit a 100kg (aka 220#) Clean & Jerk in the middle of Saturday’s 60 minutes of work. Yes, that is a huge lift and she is pretty consistent with it, but Spencer and I both think that with a little work she’ll be closer to 250# consistently (current PR is 230#). This critique goes to show that even people with huge numbers can still benefit from coaching.
I’ve posted the lift at full speed (looks pretty good), and Spencer’s slowed down critique (not so good). If you’re not intimately familiar with the lifts you will probably be shocked at how many things could be wrong with a Clean & Jerk that’s so big it would easily put Elisabeth in the top 10 of American Weightlifters, and in the top two of competitive exercisers. Guess what? Weightlifting is an Olympic sport—if it was easy it would be your mom. (Sorry, too much?)
Full speed:
With critique:
120924:
BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
Skill
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
which song is playing in the backround? ^^
Designer Drugs Datamix 11 or 5, can’t remember.
Thank you!
I really thought my question would never make it to the comments! 😀
its easy to forget that higher level people still need coaches. except rich froning, apparently
BBG
Hi Hang Snatch 50kg
2a 70kg
2b 40kg
Skill – done, not strict but concentrated on a tight position
Conditioning
I didn’t realise how tired I would be by the time I got to these. The ring dips were hard from the start and my midsection copped a caning trying to stay tight in the dips. Needless to say that just made the situps harder. No abmat so just regular.
lowest scores, ring dips 2 situps 6
not real happy with that at all but I had nothing left.
M/F/S
3/3/5
Mfs
BBG
1)125
2a)205
2b)115
3/2/4
BBG-
1a) 155 for all
2a) 185
2b) 275
Skill- Done
Conditioning: 165 total reps
Situps- 83 reps (lowest set was 8 when I didn’t hear the timer)
Ring Dips – 82 reps (lowest set was 9)
1/3/5
BBG:
1. 205#
2a. 205#
2b. 185#
Skill:
30 Strict Muscle Ups
Conditioning:
80 Total Ring Dips
96 Total Ab-Mat Sit Ups
Just watched this twice. Great insightful commentary. One question: Is the last note regarding rear knee position that the knee itself should be directly under the hip (and therefore the shoulder and the bar as well) at the landing? Thanks in advance.
Short answer: Yes
Long(er) answer: The more your rear knee extends behind you, like EA’s does in this video, the more anterior tilt you have in your pelvis. This forward (and sort of rotational) shift in the pelvis results in a less stable landing position and can potentially cause lifters to ditch the weight forward. This knee under the pelvis also helps split the total load of the body and barbell evenly between both feet.
http://journal.crossfit.com/2012/08/coachcaleb-jerk.tpl
Caleb does a great job of talking about it here way better than I could ever hope to.
Very valuable. Thank you.
To *me*, as an ex-gymnast, I really have to fight *not* to land as EA does. To a gymnast, that’s how you would land! So, it’s hard to relearn landing with a bent leg (!). And… I’d like to see this from the front; it looks to my very inexperienced eye that EA’s L foot moves more than her R in her clean (about 1:15)? Which made me wonder if E is left or right handed, bc I know sometimes that strong side/weak side thing comes out in odd places. Enyhoo…
BBG
1) 135 x 3, 140 x 7
2a) 195
2b) 145
Skill
Done
CON
82 Ring Dips (8 low number)
88 Sit ups (10 low number)
2/4/7
BBG:
1) 2@90, 3@95, 3@100, 2@105. Was feeling good so did two extra, hit 110# and 115#
115 is more than my snatch max, so obviously need some work somewhere
2a) 145#
2b) 95#
No muscle ups, just worked Handstands
Conditioning, Forgot to count total
Somwhere around 30 dips, on bar with purple band
about 100ish sit ups
BB Gymnastics:
1) 165#
2a) 235#
2b) 135#
Skill:
3 strict MU (first time successfully completing a strict MU)
Conditioning:
15 dips, 12 situps
10 14
6 13
4 12
5 12
5 12
4 12
4 12
I’m lost on how you’re supposed to get your “back leg’s” knee under your hips? Is her stance too long?
He’s saying her back leg is a bit too straight here. Ideally her back knee would be bent, bringing her thigh to a slightly more vertical position with the knee more in line with the hip. Something like this
http://www.bodyrecomposition.com/wp-content/uploads/2011/09/splitjerk.jpg
BBG
115-125-135-135-135
140-140-140-140(f)-140
2a) 190#
2b) 115-125-135-135-135
What feels heaviest possible the first set is never enough weight to use across unless I take way too long to warm up these movements.
Cond 144 reps Rx
Ring dips are my goat.
Skill – worked on turnover from the ground and ring pullups w/ 2sec holds.
BBG
1) 165
2a) 225
2b) 175
Skill: Completed
Conditioning: Completed
Conditioning
Ring Dips: Lowest score was 4
Situps: Lowest score was 10
This has probably been asked before, so sorry, but what software does he use to do the video critiques?
Coache’s Eye app for Iphone Ipad and Android http://www.coachseye.com/
Thank you!
Coach’s Eye
“Yes, Spencer Arnold is very very good at pointing out the lulz with Coach’s Eye.”
coaches eye
BBGym:
1) 115, 2×120, 3×125, 3×130, 135(5lb hang snatch PR)
2a) 215
2b) 2×135, 140, 145, 150
Skill: Done
Conditioning:
Dips: 59
Situps: 118
M/F/S
1/2/5
Bbg –
1) 205 no fails. No straps.
2a) – 235
2b) – 185
Skill –
27
Cnd –
Done, didnt count anything
Ring dips ended around 9-10
Situps ended around 12-13
BBG:
1. 135 across
2a. 190
2b. 145
Conditioning: Didn’t count totals
High Score — 11 ring dips / 12 situps
Low Score — 3 ring dips / 10 situps
Amazing how quickly the ring dips fell apart.
I have always been kipping with the M/U… there are many vids on the tube but I watched this one, practiced the progressions, and **bada-bing** knocked out 6 strict w/ no prob.
Outlaw’n in AFG!
Great video! Love Carl!
yes loved that too, will try tomorrow! one day behind
The software is called “Coach’s Eye”
BBG: 75kg, tried 80 4 times and missed (there’s something about that number…) shoulders are toasted!
3-stop: 100, 110, 115, 120, 125kg
sn press: 65,70, 80, 85, 90
Skill: done: got about 8-10 reps pretty strict. whoa!
Conditioning:
Dips score = 6 (I KNOW! shoulders. fried!)
Sit-ups score: 20
I really muffed up BBG part 2: I did 3 push-press + 1 OHS, der!
it says 5×3 1 BTN push press + 1 OHS…. is it 3 or 2?
BBG
1) 175 for 10 / Felt good at end hit 185 for double
2a) 135
2b) 185 (focused on 3s pauses at each position)
Skill (Completed)
Conditioning (went for consistancy maintained reps all rounds)
Ring Dips = 10
Sit-ups = 12
BBG:
1) 165lbsx4 (failed the 3rd) 170×1, 175×5 (failed 7th and 9th)
2a) 5x195lbs
2b) 5x165lbs
Skill:
10 min strict MU practice, not sure how many I got but around 5:00 I started to fail so started using a bit more momentum – kept hips out of it but used the speed from a fast arm pull to get me over.
CON:
Dips – 10-10-10-7-7-7-7-7 (Total 65, lowest 7)
Situps – 11-12-11-11-11-11-11-11 (Total 89, lowest 11)
2/2/2
Sick PR day today…
1) 70, 72.5, 80, 90 fail, 90 fail, 80, 90 fail, 90, 92.5, 95kg – that is a 15kg PR!!!!! And 2.5kg above my regular snatch PR. Fuck yeah! Had a guy tape the 95kg attempt, but he managed to fuck it up. I’ve got 1 sec of tape…
2a) 120kg
2b) 80, 90, 95x 3
1/3/4
1. 145-165-175-185-195-205-215-220-225F-230F..
2a. 255-255-265-275-280
2b. 155-185-195-205-205
Skills: 20ish..
Conditioning:
Ring dips – Lowest round 10, highest round 15
Sit-ups – Lowest round 12, highest round 18
Hi hang snatch 100-105-105-100-95×6
3 stop snatch pull 135
Snatch push press +ohs 95-100×4
muscle ups oh how I love to hate them… I am much more constant that’s a plus..
Tabata dips total 27, sit ups 96
On a side note I have been constantly at 123 lbs that’s another 3 pound gain… getting stronger everyday….
1. 225
a 255
b 225
skill: worked lil kip, slow negative
cond.
r dips: 6
sit ups: 10
BBG: Sucked ass today.
1) figured I’d stay low weight and work on form rather than hurt myself trying to go heavy. 95#
2a) 185/190/195/200/205
2b) 95# couldn’t hit the OHS today. I don’t know what’s wrong with me. Frustrated.
Skill: Couldn’t link more than 2 in a row.
Conditioning: thrashed dips decreased dramatically.
Dips 7-14
SU 8-10
Would anyone critique my snatch if I posted a link? I’m in serious need of help.
I would.
thanks brother
Your using your arms way too much…when your in the bottom position your arms aren’t even full extended aka you’ll never be able to hold heavy weight overhead/shoulder flexibility and mobility is lacking…your hip mobility is great, but your shoulder/posterior/thoracic mobility and stability is poor…I would definitely do some work on those areas to help open them up to allow you to achieve a better position overhead…check out the mobilitywod.com for some movements to preform pre lifting and do them every day. This will greatly improve your positioning on your snatch before anything else you do. Lastly, touching on the arm usage, try practicing the feeling of using your hips in extension as your source of power instead of arming it, as you are in the video. To snatch efficiently you have to allow your body to move the weight vertically followed by your trunk, legs, etc supporting it in the bottom position, most notably your arms…until then your arms should not have a substantial role in the first 2 pulls…Hope this helps my friend!!! All the best.
What he said ^^
huge help man thanks. I agree with everything. Let me tell you it takes everything I have to try and lock those arms out. My mobility sucks ass up there. I couldn’t even do the OHS yesterday. I watched Jon Norths hit drill this morning and seems like more of what your talking about with more hip usage and no arms. I’m going to try that. I think I’ll just stay with light weight with snatches and ohs until my mobility gets better and doesn’t frickin hurt.
BBG:
1: 125-140
2a) 185
2b) 125
Skill: 10 total 3 unbroken
Cond:
Ring dip: 8
Setup: 11
BB Gymnastics
1)155-165-175-185-195-205-210-210-210-220(fail)
2a)280#
2b)185#
Skill
15 Strict MU
Conditioning
Dips: Highest 15 Lowest: 6
Sit Ups: Highest: 14 Lowest: 10
BBG
1. 95, then 115 for next 9 rounds.
Skill:
3 on the minute for first 6 minutes, then 2 on minute- 25 total.
All strict, from seated postion
Cond
R Dips- 63
Sit Ups- 88
That was total for first 8 minutes. I may or may not have misread the workout and completed 16 total minutes. Kept dips at 6 per round for remainder.
BBG.
1) 115,125,135,135,145,145,165,165,165
2a) 235
2b) 155
Skill.
Practiced pulling high didn’t get the transitions. Need to work more from a seated position.
Conditioning.
Ring dips – 20,15,14,10,10,9,8,9 (Total 95)
Sit ups – 17,16,16,13,12,11,11,12 (Total 105)
Pretty fatigued today…
BBG
1a) 185,185,185,205,205,205,205,225(m),225(m),205
2b) 225
2c) 185
– For part 2 I had trouble staying on the :45. This is where I was feeling a bit off.
Skill
Done but only did a few strict. These are tough for me as I have a huge kip for my normal muscle ups.
Conditioning
Dips
Highest – 13 Lowest – 7
Sit Ups
Highest – 10 Lowest – 9
1.175-175-175-175-185-185-185-185
2.a 185 for all
2.b 185
Skills 15
Ring dips lowest 17
Situps 15
hi-hang snatch (sloppy today) – 115, 120, 120, 125f, 125, 125, 130, 135, 140, 145
3-stop snatch pull – 225, 235, 245, 255, 265
snatch grip BTN P. Press + OHS – 95, 105, 115, 125, 135
Strict Muscle Ups – 17
Tabata – Total reps = 217 (101 dips/116 situps)
16/14, 12/14, 12/15, 12/15, 13/15, 11/14, 12/14, 13/15
F/48/115
BBG
1. 75/80/80/80/85/85/85/90/90/90
2a. 120#
2b. 75/85/85/85/90
11 MUs
66 ring dips
128 situps
BBG
1) First 5 sets at 155# last 5 sets at 165#
2a) 155, 165, 195, 195, 195
2b) 165, 175, 185, 185, 185
Skill
37 strict MU
Cond
Lowest ring dips 8
Lowest sit ups 9
1)
105/115/120/125/130/135/135(f)/135/140/145 new pr on high hang 🙂
2a) 150# (no straps so I took it easy on my hook grip)
2b) 115/120/125/130/135 (all felt real good)
Skill: got in 1 strict every 30-40 sec. Way easier towards the end
Conditioning: 8 dips each rnd
12 sit ups each rnd
160 total reps
MFS 2/4/4
BBG
1)115/135/135/135/135/135/155(F)/155/155/155/155
2a)205/205/205
2b)115/135/135/185/185 (started strict press and then went to push press)
Skill – done
Cond
Dips-61 total
situp-88 total
BBG: 3×165 3×170 3×174 2×176 (PR)
2a) 5×262 (went heavy to really hit the posterior chain)
2b) 1×175 4×155
Tabata:
Ring Dips lowest score: 8
Sit ups lowest score: 17
BBG
1. 50 kg (couple of more kgs in tank…)
2a. 70kg (felt odd.)
2b) 40kg
no skill
Cond.
Dips: 15-12-8-7-7-7-6-5-6
Situps: 13-13-13-13-13-12-12-11-10
M/F/S
3/4/7
1) 135-135-135-145->
2a) 150
2b) 115
Skill: Done
Cond. Done: Fewest 5&8
high hang snatch 10×1 205/215/215/220/220/225f/220f/220f/220/220
5×3 3 position pull 260 all
5×3 1pp + 1ohs 205/205/185/195/205f
skill -done
conditioning – 63 ring dips/90situps
Smoked on ring dips…they went to shit quick
BBG:
1. worked up to 100#
2a. 135#
2b. 95 x 2, 100 x 3
Skill:
done
Conditioning:
ring dips: 8-8-7-6-6-6-5-5 = 51
sit ups: 13, 14 for the rest = 111
BBG
1) 155, 165, 170, 175, 175, 175, 175, 175, 175(f), 175 (f), 170, 170#
2a) 275#
2b) 115#
Skill – as rx’d; most completed unbroken was 4
Conditioning
Ring Dips – 54
Sit Ups – 80
1. 10 x 1 Hi-hang snatch – Worked up to 220 (F for 2) Stuck them in the landing, couldn’t stand them up. My legs are smoked from a month and a half of constant finning.
2a. 5 x 3 3-Stop Snatch Pull – All done at 235, strong.
2b. 5 x 3 1 Snatch grip behind the neck PP + 1 OHS – 185 for all. Should have gone heavier.
10 min Strict Muscle Up work – Done 5 or 6 strict. I love muscle ups on wooden rings, so much better than plastic or metal.
All in all a very good day and feeling strong in all my pulls for snatching considering that I haven’t touched a barbell in a month. Snatch at 220 felt great, stuck both attempts but couldn’t stand it. Probably due to the fact that I did a 10k fin in full combat equipment this morning. 225 is right around the corner. I need to get my legs back!!!
BBG:
1)160×4-170×2-175×4
2a)185/205/215×3
2b)155/165/170×2/175×1
BBG
1) 175 pr
2a) 245
B)165
Skill
Couldn’t string them together but got a few for the first time
Conditioning
Ring dips – highest 20 lowest 11
Situps – highest 17 lowest 13
1) 185-210 hit 210 twice. Failed 215 twice. 10 total successful lifts.
2a) 235
2b) 205
Skill: done. Did some double transition work. Fancy.
Cond.
dips- 76 lowest round 7
Situps-79 lowest round 9
2/2/2
HHSn: 160, 165×8, 170f, 170 (nailed the PR).
a) 195×3
b) 155×3 (could’ve been 160 or 65)
Only got 2 strict MU, pissed, I use to do more. Proceeded to kip them and got 3 EMOM for 10 min.
Ring Dip: 13, 11, 9, 9, 8, 8, 8, 8 = 74
Sit up: 11’s but 1 set of 12 = 89
MFS 123
bbg
1) worked up to 205#
2a) 255#
2b) 155,185,195,205,215F on third push press
skill- 40 (did one every 15 seconds)
conditioning- 242 reps total
BBG
1) 135, 135, 140, 145, 150, 155(f), 150(f), 150, 150, 150
2a) 200 +5 from last week
2b) 170(f3), 165(f3), 165, 165, 165
Did the skill work
Conditioning
Ring dips 10, 8, 6, 6, 6, 5, 5, 5
Sit ups 10, 8, 8, 9, 9, 9, 9, 9, 9
BBG
1) 165 x 1, 175 x 4, 185 x 3, 195 failed, 195
2a) 245
2b) 185
Skill
Tried for awhile, can’t do strict.
CON
93 Ring Dips (12 x 6, 11, 10 low number)
112 Sit ups (14 across the board)
BBG:
1) 155, 155, 155, 165×7, 2(F) in the 165s
2) 325
3) 185 (was dropping the shit out of this. Not feeling very strong for the AM)
Skills: Don’t have strict MUs so did negatives to work it.
Cond:
Didn’t keep track but lowest rounds were likely 8 on each.
Not feeling awesome today.
M/F/S -4/6/3
BBG
1) 135, 155, 165, 175, 185F, 165, 175, 185F, 165, 175, 175, 180
2a) 285, 285, 335, 335, 385
2b) 115, 135, 155, 155, 155
Skill
45 total.
3 every 30 seconds, 1 minute rest every fail. Super strict and slow.
CON
RD) 8, 6, 5, 5, 4, 4, 4, 4
SU) 15, 15, 15, 15, 15, 13, 12, 14
BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
175
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
265
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
155, 175, 185, 205, 225 (Got 2 and dropped on the third. Felt funny on my shoulder.)
Skill
10 minutes Strict Muscle-Up Practice.
6 (felt good but shoulder was giving me a odd feeling and didn’t want to risk anything)
Conditioning
Alternating Tabata of:
Ring Dips (Left column)
Ab-Mat Situps (Right column)
1: 16 2: 11
3: 11 4: 12
5: 11 6: 12
7: 8 8: 12
9: 9 10: 12
11: 8 12: 12
13: 9 14: 12
15: 8 16: 13
T:80; T:96
4-4-4
1. 100k for all sets
2a. 140k
2b. 110k
skill 25mu’s with kip
Conditioning 72rd’s 87sus
BBG:
High hang snatch:
115, 125, 130, 135, 140, 145, 150, 155, 160, 165 (f)
Don’t know how I failed 165# because 160# felt so easy.
2a) 155, 165, 170, 185, 200
2b) 155, 165, 170, 185 (f), 185
2b was fun. I’ll work up to 200# next time there is a similar complex.
Skill: skipped due to time constraints
conditioning:
dips: highest 22 reps lowest 6 reps (went to hell quickly)
sit-ups: highest 12 reps lowest 6 reps
Muscular failure to le max. Good day today, though.
My total reps for dips were 94 and sit-ups were 79.
4/4/4
BBG
1) 125, 135, 145×2, 155, 165×5
2a) 225 x5
2b) 135, 155, 165, 165, 175
Skill
Complete
Cond.
RD 16, 16, 16, 12, 12, 10, 10, 10
SU 12, 12, 12, 12, 12, 12, 12, 12
MFS
2/2/2
29/m/5’11″/174
BBG
1) 115-115-125-125-125-135-135-145-145-155(fff) (still nursing hand)
2a) 235
2b) 45-65-95-95-95 (hand)
Skill
15 or more, really focused on strict so more rest
Conditioning
RD- 9-6-6-5-5-5-6-6=48
SU- 15-16-16-16-16-16-16-17=128
Oh man! Been following the main site programming for years and made some great improvement. These WODs are WAAAAAYYYYY beyond my usual! I am so glad someone knows what I need. A year of this and I will be out of control! Thanks Outlaw!
1st day back after Prolo therapy on my wrists for my tendonitis. Was told to take it easy, but things actually felt OK.
BBG:
1) 135×3, 145×2, 155×3, 165×2
2a) cant put straps on yet, so did 155 all sets
2b) 135×2, 155, 165×2
MU-cant even hold false grip right now, hopefully that recovers, did handstand holds and a few strict HSPU
tabata:
RD: 12(19, 19, 18, 16, 14, 14, 12, 14)
SU: 16 (19, 17, 17, 17, 16, 16, 16, 16)
BBG
1) 135,145,145,155,155,165,165,165 165,165
2a) 225 on all
2b) 115,125,135,135,145
Skill
20 mu
Conditioning
Ring dips: 8
Sit ups:10
10 x 1 High hang snatch from hip
135 x 10
5 x 3 3-stop snatch pull
185 x 5
5 x 3 Snatch grip push press + 1 OHS
95, 115, 125, 135, 145,
Skill: 10 minutes of MU practice
Tabata of Ring Dips and abmat sit-ups
76 total ring dips. Lowest round/tabata score 8
80 abmat sit-ups. Lowest round/tabata score 10
BBG
1. 100, 105, 110, 115, 120, 125, 130, 135, 140, 140
2a. 145
2b. 115 (pretty easy, shoulder feeling pretty good)
Skill
skipped due to shoulder injury
Conditioning
lost count of reps (used small band – shoulder)
BBG:
155,155,155,165,165,165,175,175,185,185
A)225
B)135,135,135,145,155
Skill:
18 strict muscle ups
Conditioning:
Ring dips- 16/12/10/6/7/6/6/7
Abmat sit ups- 12/11/13/12/12/12/11/11
1. 93×4, 98×4, 103×2
2a. 128
2b. 103
12 min emom muscle up progressions with human assistance
ring dips: 5,5,5,3,3,3,3,3
sit ups: 13 all rounds
BB Gymnastics
1) 135-135-135-135-145-145-150-155-155-155
2a) 205
2b) 135
Strength
1 strict MU 12min EMOM
Conditioning
Ring Dips 8 (all intervals)
AbMat Sit-ups 12 (all intervals)
M/F/S
1/2/3
BBG
95-95-95-95-95-95-95-95-95-95
A) 215/215/215/215/215
B) 95/105/105/105/105
Strength
-Don’t have muscle ups so I worked on my progression
Cond:
ring dips – 24
AbMat Situps – 76
BBG
1) 75,85,90×5,95×2,95(f)
2a) 185
2b) 95
Skill
Muscle up progression
Conditioning
Ring Dips- 6,5,4,4,4,4,4,4
Ab-Mat Situps – 12,15,15,15,15,13,14,15
1) 115-125-125-135-135-145-145-150-155-155
2a) 205-205-225-225-225
2b) 115 for all
Done
Cond
16-11
16-11
13-11
12-11
12-11
8-11
7-11
6-12
BBG:
1) 155# x 5, 165x 3, 175 x 2
2a) 225#
2b) 155#
Skill: About 11 or 12 strict muscle ups. Whoever posted the Carl Paoli video on strict muscle ups, thank you! It was extremely helpful.
Conditioning:
Ring Dips: 15, 11, 11, 11, 10, 9, 8, 7 = 82
Sit Ups: 15, 15, 14, 14, 13, 14, 13, 13 = 111
BBG
First day back after the honeymoon, took it kind of slow on the BBG
1)165, 175, 185, 195, 205, 215, 220, 225, 230, 235(Was pretty happy about this)
2a) 235×2, 245×3
2b) 155, 177, 197, 207(2), 207
Conditioning
Ring Dips – 14, 9, 7, 6, 5, 6, 5, 6
Sit Ups – 16, 15×7
BBG
Hi hang snatch 82.5, 82.5, 85, 85, 87.5, 87.5 F, 87.5, 87.5, 87.5, 87.5kg
3 stop pull 3 x 3 @ 115kg
PP + OHS complex 80, 85, 85kg
Skill work
25, all done as singles to get pulling volume in and the down phase with a false grip is my weakest part
Conditioning
Dips 74 total, 12 high, 8 low
Sit ups 83 total, 12 high, 10 low
If Outlaw did beach workouts this would be on that list!
MFS – 233
Also hit a new PB clean during our in house comp yesterday during a clean ladder at 140kg
BBG
1) 140,150,155,160,165f, 165, 170fx3, 175f close on all felt good max snatch is 175lb
2a) 200×5
2b) 135,165,185,190,200×1
conditioning
67
90
BBG
1) 145, 155, 165, 175, 185×5 (all failed!), 185 (Success!)
2a) 285×5
2b) 155, 175, 185, 190×2
Skill Work: Complete
Conditioning
Ring Dips – 21,18,15,14,14,12,14,12 (120)
Sit Ups – 12×8 (96)
BBG
155×2 165×2 175×2 185×2 195×1 (hi hang PR) F205
235×5, worked perfect form
lowest rounds were 6 dips and 9 situps
1) 70kg, 70kg, 75kg, 75kg, 80kg (F), 80kg, 80kg (F), 80kg, 82.5kg (F), 82.5kg
A few fails, but otherwise these felt pretty good tonight. I wanted to keep going..
2a) 100kg all sets – Perfect weight here
2b) 60kg, 65kg, 70kg, 75kg, 80kg – I started real light because I was babying my sore left wrist. All sets were very easy – Should’ve started at 80kg and gone up from there. I’ll do that next time..
Conditioning
Ring Dips – 6,6,6,6,6,6,6,6
Situps – 10,10,10,10,6,10,8,10
Ring dips started easy (paced it hard out) but by the last 2 rounds I was barely holding on and kipping heaps. Situps got hard.
BBG
145,155,160,165,170,175,175,180,180,185
245 with straps
145,155,165,175,185
skill done
ring dips-9
sit ups 10
Hi-Hang Snatch 185-190-195-200(f)-200-205-205-210-215-220
Conditioning from Friday:
4 Rounds + 15 burpees
BBG:
1. 135 for all sets
2a. 235 for all sets
2b. 135, 155×4
Couldn’t drop the weights at the globo so had to keep it relatively light.
Skill: no go at globo
Conditioning: also no go (no rings)
Did Saturday’s 10 min amrap of 400m run/115# push press x 10
4 rounds + ~ 250m run
Post – 50 weighted situps & 10 min row cool down (~2300m)
This is first Outlaw workout/post.
BBG:
1) 75# x 6, 80#, 85# x 2, 95#
2a) 145#
2b) 95#
Skill: Complete
Conditioning:
Ring Dips: 12, 10, 5, 4, 3, 4, 3, 4 = 45
Sit Ups: 14, 11, 9, 8, 7, 8, 8, 9= 75
10 Minute Muscle up Practice went well, Worked 10-15 as slow as possible. Also worked back lever, and Iron Cross a little.
Conditioning:
Ring Dips: 15, 12, 11, 11, 10, 9, 9, 10
Situps: 13, 13, 13, 13, 13, 13, 13, 14
Ring Pullups: 5-5-5-5-7
BBG
1. 65,67.5,70,72.5,75,77.5,75,75,75,75kg
Conditioning
Ring dips 56
Sit ups 116
So amped up about outlaw. Going on a few months I’m seeing tons of progress.
Can’t wait to showcase my talents at the annual outlaw games (that was subtle)
1) 205 x 8 (1 fail), figured I’d try 215 and 225 and hit both.
2a. 285
2b. 205. ( really happy out this)
BBG:
1. 145, 145, 145, 150, 150, 150, 150, 155, 160
2a. 195 all sets
2b. 185 all sets
MU:
30 strict
Metcon:
dips = 83
situps = 98
High Hang Snatch
165,175,185,190,195,200f,200,200,195,195f,200
3stop snatch pull 5×3
250 better form than last week tho.
Snach BTN Pushpress+OHS
5×3
200, then for 1rep with 205,210,215,220,225f
10min strict MU.
first day doing more than one strict MU
did 10strict in like 6min then kept failing and used a little momentum to finish at 20.
metcon
ring dips 20,15,14,12,10,10,10,10 =101
abmats 15,15,15,15,16,15,15,15=121
222
BBG:
1) 110-115-115–115-120-120-120-125(f) -125-125
2)125-130-135-140-145
3) 115-120-120-125-125
BBG
1) 110-115-115-115-120-120-120-125-125(f)-125
2) 125-130-135-140-145
3) 115-120-120-125-125
Cond: total=227 reps, low total=25
Ring dips: total=99 , lowest=9
Situps: total=128 , lowest=16
BBG
1) 135, 145, 155, 165F, 165, 175, 185F, 185, 185f, 185
2)235 across
3) 165 across
Skill
10 strict + a few w/ minimal kip
Conditioning
Ring dips – 73 total, lowest 6
Ab-mat situps – 66 total, lowest 8
BBG:
1) 62.5kg
2a) 85kg
2b) 60kg
Skill:
A dozen +, strict L-muscle-ups
Cond:
157 reps?
MFS 7/4/2
BBG
1- 87.5kg then just missed 90kg (this used to be my full snatch about a month ago)
2a- 120kg
2b- 85kg
skill- Done
Conditioning
dips- 56
sit ups- 104
1) 10×1 hi hang snatch w/hip: 95-100-105-110-115 f-115f-110-115f-110-110
2a) 5×3 3 stop snatch pull: 140-145-145-145-145
2b) 5×3 snatch grip behind neck push press + 1 OHS: 95-115-125 1f- 125-130
Skill – 10 min strict MU: 18
Cond – alternating tabaata of ring dips, ab mat sit ups
Lowest: ring dips – 7
Sit ups – 14
1) Snatch Hi- Hang – 125x 9, 135x 1 (These felt pretty good but very weak looking at everyone else’s numbers)
2a) Snatch Pull- 265 x5 (These felt pretty heavy)
2b) Snatch Press- 155, 165, 175, 175, 185 (presses easy but OHS holding me back from doing a lot more. Could have probably went up to around 225 with no OHS)
Skill- Did a combination of Ring & Bar MU position work.
Conditioning-
Dips- Low 10 High 20
Situps- Low 10 High 20
1) 10X1 Hi-Hang Snatch
95,115, 120, 125, 130, 130, 135, 135, 135, 135
2a) 5X3 3-Stop Snatch Pull
95#
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS –
95#