The race for 200# is heating up—like blue flame hot. If I had to guess, I’d have to pinpoint Palm Desert or Iceland for the location where it’ll happen first. Doesn’t really matter where, it WILL happen.
Yes, in case you’re wondering, I’m talking about Elisabeth and Talayna battling for the first 200# Snatch. I can honestly say I never imagined I’d write that sentence featuring female protagonists.
Talayna Fortunato – 175# Hi-Hang Snatch:
Elisabeth Akinwale – 185# Hang Snatch (no, this is NOT a Hi-Hang):
WOD 120925:
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
4 rounds for total working time of:
10 UB Front Squats @ 70%
Run 400m
Rest 1:1
Notes: DO NOT pace these runs. Every round should be all out.
The conditioning WOD is very similar to what a guy names Sergey Litvinov used to do. I remember reading about it a while back, maybe even on Kevin Simons old Crossfit Log? Always thought it sounded like death, guess Im gonna find out.
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_litvinov_workout
I wanna see Litvinov run a 75sec 400 after front squats with 405…a bit exaggerated. But it shall be fun tomorrow
yee-uh bitch! lulz
That’s my little camera girl Erin. Definite Lulz
hilarious and great lift!
if only I could lift that much 🙁
sorry..I know this is a stupid question but what does rest 1:1 mean?
Work to rest ratio…Whatever your total work time was on that set equals the amount you rest.
1:1 is a ratio. If the squats and 400m run take 2 minutes, rest 2 minutes. If they take ‘x’ seconds, rest ‘x’ seconds
However long one round takes you rest for that amount of time before beginning the next round.
If it takes you 3:45 to complete one round, rest that long.
What is the difference between the hang snatch and the hi hang snatch? Is it the starting for the hang snatch is just above the knee while the hi hang snatch starts just below the waist/hips?
You’ve got it.
thanks
If it’s Palm Desert, please let it be the weekend so I can witness it.
BBG
Hi Hang Cleans 65kg these felt good, a couple felt like I really nailed it.
Pendlay row 72.5kg
Split press started at 45kg, tried 50kg but failed after three reps, dropped back to 45kg and only got four reps. I did this last week at 45kg. My shoulders are smoked from the recent work.
Strength – couldn’t get to the squat rack so skipped this today
Conditioning
Scaled the weight back to 55kg (70% was 77kg) so I was sure I could clean it each round.
4 rounds done 16:54, for some reason the squats seemed to actually make my running feel a bit better and my stride seemed a bit easier/better.
M/F/S
3/4 (shoulders are an 8)/4 (shoulders are an 8)
BBG
1)^135
2a)205
2b)115
Strength
236
tweaked hamstring again. Tried to squat to soon.
MFS
2/2/3
155# FS – around 2:30 each round. I went 15# lighter on the FS than I was supposed to, glad I did though.
BBG:
1. Last set done at 250#
2a. 200#
2b. 135#, 145#, 150#
Strength:
Completed based off 340# 1RM
Conditioning:
Completed at 225# (all unbroken)
Total Working Time = 10:06
Note to self: running in the dark at 5:30 with no lights while they have a huge hole outside of our building for pipe construction is not fun
Anyone selling their spot at the April 5-7 camp in Murfreesboro, TN?
BBG-
1) 2 rounds each @ 225,235,245,255,265 (somehow lost one of the jerks behind me @ 265)
2A) 225
2B) 155
“Strenf” – 305/325/345
Conditioning- FSQT 245 for all
Round 1: 2:07 (1:17 400M run)
Round 2: 1:59 (1:15 400M run)
Round 3: 2:06 (1:16 400M run)
Round 4: 2:15 (1:24 400M run)
Total working time 8:27
This hurt
BBG
1)185×2,205×2,225×2,245×4
2a)185
2b)143
Strength
1)off 365
Cond
3:00, 3:18, 3:36, 3:18 w/ 500m rows
BB Gymnastics:
1) 2×185#
8×195# (failed jerk on set 9)
2a) 2x 135#
3×145#
2b) 5×205#
Strength:
Based on 300#
Conditioning:
160#
Subbed 500m row for run
TWT- 10:32
BBG
1) 185, 185, 185, 185, 185, 195, 195, 200, 200, 200#
2a) 145#
2b) 145#
Strength – 335, 355, 375#
Conditioning
Completed at 225#
Total Working Time: 7:56
BBG
1) 200(3), 205(3), 210(2), 215(2)
2A) 185
2b) 120
STR
251, 268, 285 (failed last rep, these sucked)
CON
185#
2:14, 2:05, 2:21, 2:22 (9:03)
2/7/5
Bbg –
1) 250 (failed 8th jerk only)
2a) 225
2b) 170
Str –
Done off 365
Cnd –
9:44 @ 220 all ub
Hi hang clean + push jerk
125,135,135,130×7
Row 100 lbs
Split press 75 lbs
High Bar Back Squat wow took some mental strength to hold on those last few..
160, 170, 180×3
Conditioning Ouch!
10:39 total working time
2:47
2:35
2:37
2:40
What a day of training… Mad love! Thanks outlaw….
So good to see another female doing Outlaw. You have given me the courge to start posting . Where do you train out of?
1) 100, 105, 107.5, 110, 112.5, 115, 117.5, 120 (PR by 7.5kg), 122.5 fail jerk , 122.5kg fail jerk
2a) 102.5, 105, 107.5kg
2b) 60, 62.5, 65kg (4reps)
HBBS: 5×127.5, 3x 137.5, 3×3 x145kg
No time for cond. today.
I’ve got a video of my 122.5kg fail. Post comments if you like. My feet are not visible during the jerk, but i got om my toes a bit and couldn’t hold it. I’ll post it as soon it is done uploading.
Pr’d yesterday thank you Rudy.
http://m.youtube.com/watch?feature=m-ch-vid&v=OO3VgzRhBbs
Johnny, you give me hope in the youth of America.
That means a ton. I am just giving my all into this every day.
1) 165-165-175×5-185×3
2a) 145 across
2b) 105-110-115
Squats at 210-225-235
Cond later
1) only got to 225, push jerks not feeling good at all. I almost hit a 265# hang clean but my itty bitty legs couldn’t stand it up.
2a) 185,195,205
2b)115,125,135
squats) 255,275,295 all felt easy
cond) 205#
16:02 total time with shitty indoor run. Squats actually felt pretty good, the last few reps each round were a struggle.
Hey guys! I have a spot for the Chicago camp coming up next weekend and it looks like I won’t be able to attend–is there anyone out there who would be interested in the spot? email me at jzagrans@gmail.com.
BBGym:
1) 4×165, 2×170, 175, 180, 185, 190(15lb hang PR?)-also only 5lbs under my current full clean PR, fuck me.
2a) 135
2b) 2×115, 115(4)
Strength:
205, 220, 235
Conditioning: 70%@150
10:55
M/F/S
4/5/2
BBG:
160 x 2, 165 x 8
2a- 195
2b- 135
Strength
Based on 265
Running a day behind. Haven’t been posting or following regularly since I have been rehabbing some pretty intense patella tendonitis for the past month… which made today pretty awesome!
Got an all time PR for the snatch from the hi-hang today! 270, pr by 5lbs. Can’t to see you guys in palm desert.
BB Gymnastics
1)185-205-215-225-235-245-255-265-280
2a)185#
2b)120#
Strength
310,330,350
Conditioning
@230, 24:01(w/ rest)
5/2/1
Anybody have advice on improving the front rack? I spend a couple minutes with a pvc pipe on each side cranking the elbow in and the wrist out and it seems to help a bit. But any kind of rep work on front squats and it’s never too long before i’m down to hanging on by 1-2 fingers each side and i’ve got the barbell squishing my fingers down into the end of my clavicle. Poor muscle memory from years of grip and ripping cleans.. (still hold my high schools power clean record @ 305#) plus various injuries… (All you young kids are very blessed to get into this type of training so early! keep it up!)
blah blah blah.. anyways, these issues are why my numbers are so low with anything front rack related, and I’d greatly appreciate any advice on getting a solid front rack.
bbg
185
a 255
b 190
strength 305, 325, 345
cond 11:28 total working time, first set with 225, rest with 185, 70% of 1rm is 255
Zach, it might be them mammoth triceps of ours, mash ’em. Also loosen up them lats too. See video…it at least will help get them elbows higher.
http://www.mobilitywod.com/2011/10/episode-331-compare-sides-and-make-sure-you-see-the-change.html
search mobwod, great source of info
Zach, Where is the issue when you’re in the front rack? Shoulders? Elbows? Wrists?
I had a similar issue with shoulder flexibility for awhile but Coach Bergner put me into a a squat rack with the bar on my back like I was about to high bar back squat but it was wedged up underneath some pegs so I couldn’t lift it any higher. Then he stood in front of me and and pulled my elbows up into a position like I was receiving a clean or in the front rack (even though the bar was on my back) and kept doing active/passive stretching for about 30 seconds. I’ve been doing that every time I clean or front squat since then and it definitely has opened up my shoulder girdle. Also, doing some trigger point/foam roller SMR on my triceps and pecs before hand seems to loosen me up as well.
Horrible genetics and poor flexibility is killing me.
Hope it helps dude.
205×3 215×7
155 First time with this movement
95 Shoulders feeling weak today
250-270-285
No metcon
BBG
1. 75,77.5,80,82.5,85,85,87.5,87.5,90,85
Conditioning
14.06 including rest
7×208, 3×225
a) 3x5x176
b) 1×120, 1×125, 1×130
Strength (LBBS is 385, so I’m using 335 for HBBS because I’m so much weaker at it)
265, 275, 285
Had to do 7x100m repeats, 1:1, with my team so I used this as conditioning instead…
BBG
1. 105×2/110×2/115×2/120×4
2a. 120
2b. 75
Strength
145/155/165
Conditioning (95# FS)
16:12 Total time (including rest)
BBG
1 – 225 across.
2a- 225
2b – 135
Strength
So these percentages were awful for me today. Maybe too much added squatting over the weekend. My own dumb fault.
315,335,345(1),335(2),315
Conditioning
11:59 total working time, done at 225#
– This was brutal. Holding the front squat was the hardest part for me and my runs were all hips and slow. Some of you guys put up some gnarly times. I may rest tomorrow depending on the programming. Last week felt great but I am definitely run down so far this week.
Today sucked for me. I went in to today thinking I really need a less intense day then our OUTLAW training crew showed up and I had to man up! Stupid.
BBG:
1) got 110kg easy, then went for 115, missed clean 1, made cleans 2, 3, & 4 but missed jerks, then tried a fourth time and it was so bad that the barbell pinned my hand to my knee effectively dislocating my middle finger knuckle, which stung a little and was probably an omen for the day.
2a) 110 or 120, i forget
2b) 65, 70, 72
BS: done –
Cond: done.
1. 2:30
2. 2:45
3. 3:00 <what the f!?
4. 1:50
9:55, unless my math is as bad as my lifting!
bad day, but tomorrow's another one…
A) 185×2- 205×2- 215×2- 225×2- 235×2
B) 155-155-165
C) 95-115-115
Squat:
230×5
245×3
260x3x3
Metcon: 9:23 total working time
&185
1) 185 ->
2a) 135-140->
2b) 115-120->
Squats: no rack will do tom
Cond.
150-145-135-135 UB
10:19
F me I fell off
Rows@155
Split press@40kg
HBBS based off 330# 1RM
WOD: 8:22 TWT @198# FS
1) 165# All the way, working on getting under it in full squat
2a) 155#
2b) 105#, 115#, 125#
Squats as RX’d from 335 1rm
Conditioning
12:37 working time, @ 165, could only complete 3 rnds, that beat my ASS!
2/3/5
1. 10 x 1 High hang Clean w/ 1 Push Jerk – Worked up to 255(F) twice which is my old hang clean PR. Just couldn’t stand it up again.
2a. 5 x 3 Pendlay Rows – 185
2b. 5 x 3 Split Press – 135
BBG
1. 125-125-130-130-135-135-140# x 4
2a. 105#
2b. 80#
Strength
1. 172.5-185-195-195-195#
I was super stoked I got all these! I was nervous about this since I read it last night. YAHOO!!!
Cond
2:24, 2:41, 2:46, 2:45
total working time: 10:36
10 x 1 High Hang Clean + Push Jerk @ 255 (F on #6 on Jerk)
2a) 225 all
2b) 135/145/155
Back Squat 1×5@355/1×3/375/3×3@405 (based off of 470)
Conditioning
FS@255
4 rounds-total working time 8:46 (failed on last set of FS @ #5)
BBG
1) 205,215fr,210,215,220,225fr,225,230,235fr,235fr
2a) 195×2,200
2b) 155×3
Strength
75%-245
80%-260
85%-280
Conditioning
FS – 190
2:14/2:17/2:38/2:44
Total – 9:53
BBG:
1)205 missed jerk at 225
2a)185
B) 125 missed 135 on 5 th rep
Strength
Based on 400
300 320 340. 340 was hell. This used to be my 1rm hbbs a few months ago
Conditioning
@205
2:00
2:14
2:15
2:03
HHC: 175×3, 180×3, 175×4 very odd still, should’ve gone lighter to nail em.
a) 165
b) 115, 125, 130
HBBS 245×5, 265×3, 280x3x3
…no rest from HBBS, just changed weights…
cond: 2 rnds: 185lb
5 reps, 400m: 2:13, 208
MFS 234
Female/20/5’3″/120#
BB gymnastics
1) 125-125-125-125-125125-135-135-135-140f on push jerk
2a) 90#
2b) 70#
Strength
Based off 200#
Conditioning
2:40,2:45,2:48,2:40 longer than 400m and had to stop and turn around at 200m…
2/3/5 still recovering from the 15mile spartan beast I did Saturday up a mountain…
BBG – worked up to 250, one hit one miss. most sets at 235 no issues
Rows – 185-205-195
Press – 145(4) – 135 – 135
B Sq off of 355
A. 10×1 Hi-Hang CL + P Jerk: 185, 185, 185, 205, 205, 205, 225, 225
* Stopped after 8 b/c elbow felt like it was being monkey stomped.
B1. 3×5 Pendlay Rows @ 185
B2. 3×5 Split Press @ 95
C. HBBS
1×5 @ 305
1×3 @ 325
3×3 @ 345
D. 4 rounds for total working time:
-10 Unbroken F Squat @ 225
-400m Run
*Rest 1:1
Total working time: 11:59 — All front squats unbroken.
Rd 1: 2:36
Rd 2: 3:00
Rd 3: 3:03
Rd 4: 3:20
1)215 all
2a)215 all
2b)145 all
Strength
High Bar Back Squat:
282 300 320
Conditioning
225 all (couldn’t go unbroken…wrist felt terrible)
3:17 5,5
3:18 6,4
3:35 6,4
3:05 5,5
5-7-6
BBG
1) 225 x 3, 235 x 3, 245 x3, 255 x1
2A) 185
2b) 135 x2 145 x1
STR – off 355 max
265, 285, 300
CON
195 – off 280 max
1:53, 2:12, 2:26, 2:30 (9:01)
BBG:
1. 205, 205, 215, 215, 220, 225, 225, 225, 230, 235
missed last jerk way forward. Hang clean was ugly as well.
2a. 185 all sets
2b. 125 all sets
HBBS:
Complete at 325 1 rm
Metcon:
at 195 lbs, working time of 10:05. Squats were tough.
BBG:
155-155-155-155-155-165-165-175-175-175
A) 175-175-175
B) 135-135F-115-115 (failed first rep of second set, reset weight and went from there)
HBBS: 280-300-320-320-320
Cond:
22:15 total time
190lbs
Good day, conditioning almost got me to puke at the end there.
Before doing this my pr at snatch was 115, yesterday did hi-hang snatches at116. Amazing program thank you.
29/m/5’11/174
BBG
1) 165 (stinking hand still hurting)
2a) 140 (dang some of you are beasts on this)
2b) 95 (hand)
Strength
260-275-295 (I think I didn’t do last round of 3, trying to hurry out of the way of women’s class at gym)
Conditioning
No time. Women’s class at gym.
First day following Outlaw. Leaving a pretty traditional oly program and excited to see how this goes. I know I already lost points for my non-horizontal video but I’m learning.
80-85k on the cleans
45k split press
65k pendlay rows
105×5, 110×3, 115x3x2 squats
BBG:
1) 135, 155, 170, 185, 200, 205, 210, 215 (f), 220, 225 (video later)
2a) 185, 200, 200
2b) 115
strength:
BS off of 345
265 (I know, too heavy first), 265, 275, 295
conditioning:
3:15
3:00
3:30
3:54
Today was good for BBG, conditioning sucked though because my legs were thrashed.
4/6/5
forgot to mention, had to put my squats at 185 for conditioning.
First time back posting after sometime
1) 245, 245, 255, 255, 255, 255, 245, 245, 245, 245
2a) 185×3
2b) 155×3
HBBS- 295, 315, 335
Conditioning- 2:25, 3:00, 2:40, 2:25 total of 10:30
BB
1) 185,205,215,225,225,185,195,205
2a)235 all
2b)95,125,155
Strength
345,365,385
Cond @225
9:42
1) 235×4 245×3 255 260 270 failed jerk
2a)180
2b) 130
Squats) based off 330. Done
Cond. 195 squats
2:14 2:40 2:44
2/4/5
BBG:
1) 255, 255, 265(F), 260, 260, 265, 265(F), 260, 260, 260
2a) 190, 200, 200
2b) 160, 170, 170 -These felt much easier this week. Likely because I lifted PM instead of AM
Squats: Based off 440, Dropped bar on rep 3 of 2nd to last set. No spotter -Decided to move on. (You guys can call me out for being a puss.)
Cond: You guys doing this At 225-250 with sub-10s -I’m impressed.
@#195
2:09
2:12
2:20
2:23
TWT: 9:04
BBG
1)225-235-245-255-275-285-295-305-315(F)-315(F)
2a)205-205-205
2b)145-145-145(should’ve gone heavier)
Strength
345-370-395-395-395
Conditioning
Front Squats @ 250
2:31
2:42
2:44
3:01
BBG
Hi-Hang Clean +1 Push Jerk
1) 135×5, 140, 145×2, 150 (failed on the push jerk), 150
Pendlay Row
2a) 100, 110×2
Split Press
2b) 75, 80×2
Strength
High Bar Back Squats
1×5 @ 200
1×3 @ 215
3×3 @ 225 (1st set – 2 reps, 1 failed rep; 2nd set – 1 rep; went down to 215 for last set, but only got 1 rep. Not a good day for me with squats)
Conditioning
10 Unbroken Front Squat @ 145
Total working time: 10:52
Rd 1: 2:36
Rd 2: 2:41
Rd 3: 2:43
Rd 4: 2:52
BBG
1) 165-175-185-185-185-185-190-195-200-205
2a) 155-165-165-175-185
2b) 95-105-105-115-115
Strength
235-255-270
Conditioning
11:03 @ 205#
(2:44, 3:12, 2:30, 2:37)
1) 185-185-185-185-195-195-205-205-205-205
2a) 185-205-205
2b) 115-125-125
Strength
260-280-295
Cond
1:50
2:00
2:25
2:28
BBG
1) 140×2, 145×3, 150-155-160-165×2
2a) 95-105-115
2b) 75,85, 90
Strength
185-195-210 (2/3)- 210 (1/3)-210 (1/3)
Conditioning @135#
1- 2:24
2- 2:29
3- 2:39
4- 2:33
Total working time:10:05
BBG
1) 205,205,205,215,225,225,225,225,225,235(failed jerk)
2a) 205,215,215
2b) 125,135,135
Strength
Squat: 5@285,3@305,3×3@325
Conditioning
10:02
BBG:
1.) 185 x 2, 195 x 2, 205 x 2, 215 x 2, 225 x 2
2a.) 175
2b.) 105
Strength:
337, 360, 382
Conditoning:
70% 255
Hip was tightening up on me so I dropped to 205
Rd 1: 2:15
Rd 2: 2:40
Rd 3: 3:30
Rd 4: 3:05
Total work time 11:30. This was rough!
3/4/3
1) 165/175/185/195/205/205/215/225/225/235
2a) 185
2b) 95
squat: 5@270,3@280,3@300
Legs were tired because of squat cleans from earlier
3:04,3:06,3:09,3:24 Fs 280PR 170×10
M/5,10″/190
BBG:
1) 225lbs (failed push jerk at round 4 and had to go to split jerk for remaining sets)
2a) 195lbs
2b) 120lbs
STR:
1×5@285lbs, 1×3@300lbs, 3×3@320lbs – this was extremely difficult, barely made the weights
CON:
round 1 @ 205lbs 2:16
round 2 @ 215lbs 2:30
round 3 @ 215lbs 2:33 – failed at rep 8 of FS
round 4 @ 205lbs 2:40
This was super hard, getting a pretty nasty side stitch. Was “supposed” to be using 220lbs, but no way was that happening.
BBG
EMOM for 10 minutes 1 high hang clean + 1 push jerk @ 110kg
Pendlay rows 3 x 5 @ 95kg
Press from split 5 @ 60, 2 x 5 @ 62.5kg
HBBS
5 @ 142.5kg
3 @ 152.5kg
3 x 3 @ 161kg
No time to condition and a comp lined up for Saturday
MFS – 455
BBG
1) 185,195,205,210,220f,220pr,225f,225pr,230f,230PR!
Had a great day with a 15 pound pr on my push jerk.
2a) 165,170,170
2b) 115,115,120 (shoulder hurts a little on strict pressing)
conditioning
12:05(190lbs/500m row)
1) 95kg, 95kg, 100kg, 100kg, 100kg, 102.5kg, 102.5kg, 102.5kg, 105kg, 105kg
These didn’t feel the greatest tonight to be honest
Misread and actually did press from normal foot position instead of split
2a) 90kg all sets – perfect weight, moved fast
2b) 75kg all sets – got really difficult on last set
Squats – 150kg x 5, 160kg x 3, 170kg x 3 x 3
Squats were very hard tonight
Conditioning – Did one set of 112.5kg x 10 front squats then pussed out and stopped. Shattered. Gutted.
BB
1. 123 x 2, 133 x 5, 143 x 3
2a. 103, 113 x 2, 118 x 2
2b. 73, 78 x 4
Strength
175, 185, 195
Conditioning
11:46 @ 135
Bbg
80kg, 100kg, 110kg, 110f, 110f, 110, 110, 110, 110,
2a)80, 90, 90
2b)60,60, 60
Strength
110, 120,130-1402 reps
BBG:
80-100-110-110f-110f-110-110-110-110
2a) 80-90-90
2b) 60-60-60
Strength
110-120-130-140
BBG:
1. 2×155, 2×160, 2×165, 4×160
2a. 185, 185, 205
2b. 115
Strength:
Based off 305#
BBG.
165,165,185,185,205,215,215,220,225
2a) 210
2b) 125,135,135
Strength.
290,310,325 (Felt strong)
Conditioning later today… Maybe.
Sorry the other link was dumb…
BBG
1) 200
2a) 190
2b) 130
Strength
Completed
Conditioning
1: 1:58
2: 1:56
3: 2:08
4: 2:06
Total Time: 7:28
Front Squat Weight was 165#
BBG:
135, 155, 155, 175, 195, 205, 225, 225, 245, 245
2A) 205-210-210
2B) 160-160-160
Strength: 1×5@335, 1×3@360, 3×3@385 NO FAILS
Conditioning: 2:01-2:05-1:55-1:52 (7:53)
Front Squats @ 270lbs No fails
Did some dragon flag work
BBG:
1)185, 195, 205, 215, 225, 225, 230, 235, 235(fail jerk), 235(fail jerk)
2)165, 175, 185
3)115, 125, 135
Strength: 1×5@285, 1×3@305, 3×3@325
There was a lot of “I hate you Rudy!” and “Rudy your crazy!” during the last few sets of squats.
Conditioning: 2:00, 2:22, 2:51, — @ 180
Only had time for 3 sets and my lower back was roasted after the 3rd set.
BBG
1. 135/65 all the rest clean 135/ pj 85#
2a. 195
2b. 65
STR
244,260,2×3 @ 276
Cond
2:26/2:40/2:55 @ 165#
1/4/2 tired from work
BBG
1) 135# x 6, 145#, 155#F, 155#F, 155#
2a) 95#
2b) 95#
Strength – 165#, 175#, 185#
Conditioning
Completed at 115#
Total Working Time: 9:58
1-133/143/153/163/173/183/183/188(f)/188(very ugly clean)/183
2a- 138/148/148
2b-83/88/88
Backsquat:
215×5
230×3
245 3×3
Conditioning:
Front squats at 165#
2:38
2:41
2:38
2:39
I was screaming to get the last front squats up each round…Rudy is trying to kill me
1). One at 245 one at 265 rest at 255. All great success
2a) 205
2b) 135
Gym wod
this is the reason i started this programming: u guys crush it!!!
very humbling!
High Hang Clean and Push Jerk, rest 60 sec
235,240,245,250f,250f,250f on pj,250f,240,245,250PR
Pendlay row, rest 60sec
at 200, did 5,5,10
split press 4×5
at 130
HBBS 240×5,255×3,275x3x3
metcon
wow, first running wod in a long time with my ankle which felt ok today, Thank God!
at 185
2:08, 2:44, 2:45, 2:25
10:12
High-hang C&J: 165# for all
Pendlay: 135-155-155 (first time)
Split press: 105-115-120
WOD: 11:12 total work time (7+3 for last two sets of front squats)
BBG
1) 135-135-140-140-145-145-150-150(fj)-150(fj)
2) 105#
3) 85#, arms are too shot to go heavier
STRENGTH: based off 90% of -rm of 265
COnd: times got erased, only had time for 3 Rnds
BBG
1) 135-135-140-140-145-145-150-150(fj)-150(fj)
2) 105#
3) 85#, arms are too shot to go heavier
STRENGTH: based off 90% of -rm of 265
COND: times erased, about 2:45/rnd… Only had time for 3 rnds
BBG
1) 185×3, 195×2, 200, 210, 215, 215 missed jerk, 215 PR
2a) 135
2b) 120×2 120(2)
back squat 235, 250, 265
conditioning 2:21, 2:33, 3:08, 3:44
BBG:
1) 80kg x2, 90kg x2,92.5kg x6
2a) 80kg
2b) 60kg
STR:
101.5kg x 5, 116kg x 3, 123.5kg x 3 x 3
Cond:
25:57
MFS 3/3/3
BB GYM
1) 10×1 hi hang clean w/ hip + 1 push jerk
105-115-125-130-135-140-145f-140-140-140
2a) 3×5 Pendlay row: 90-95-100
2b) 3×5 split pres: 85-90-95 1f
HBBS:
1×5: 185
1×3: 195
3×3: 205
Total working time of 4R of 10 UB front squats @140, run 400m
9:15
BBG
1) 185, 185, 195, 205, 205, 215, 215, 225, 225, 235
2a) 235 across
2b) 145 across
Strength
275, 295, 310, 310, 310
Conditioning
Total 12:15
FS @ 195#
BBG
1- got to 107.5kg then had 110kg but the jerk was a slight press out so didn’t count it
2a- 100kg
2b- 50kg
Strength
1×5- 127.5kg, 1×3 137.5kg, 3×3 145kg
Conditioning
Total time was 16.04 at 105kg
correction 16.54 for WOD sorry
BBG-
HH Clean & Jerk- 185 all sets. Poor mobility starting to piss me off. In pain each set on catch of clean and why I suck at life on these. Jerks were stupid easy at that weight.
Row- 230×3 (felt heavy today)
Split Press- 160×3 (felt pretty heavy)
HBB Squats- Based off 425. (316, 340, 361, 361)
Cond- Front squat at 235. Did all rounds but only 8 reps versus the 10. Also used 10 burpees in place of run each round. 1:47, 1:48, 2:00, 2:14
This whole work out was pretty tough tonight.