120928

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Apparently the Australians have some sort of amazing school aged PE program which allows their young boys to be faster than lightning. Brandon Swan, who just graduated from Aussie grade school, shows off his “hips of lightning” in the video below. Brandon Swan – 115kg (253#) Snatch from blocks:

WOD 120928:

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 120914.

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

Rest 1:1

Midline

5XME L-Sits – rest 60 sec.

74 thoughts on “120928”

  3. BBG: Snatch 135 for all (off of 205) / Clean 185 for all (off of 265)

    Conditioning: Total working time of 7:54

    1:39/1:42/1:44/1:49 splits for the row.

    Midline – Did immediately after conditioning and could barely lock my legs out. Horrible.

    9.7s/11.9s/18.7s/11.1s/19.2s

  4. BBG

    1) 45kg
    2) 55kg my right shoulder had some real trouble today and these really seemed to aggravate it tonight.

    Conditioning

    Bench press done at 65kg

    done about 18 minutes. I was about ready to throw up by the end of the last row and forgot to stop my watch, but I figure it was somewhere about 18mins.

    Nothing left to do midline, that’s twice I’ve missed it which is slack.

    Today just didn’t seem to work for me, I was flat when I got there and exhausted when I left.

    M/F/S

    6/7/8 (shoulders)

  5. It was definately the music that helped make the hips move…Bryan Ferry knows how to make the hips drop

  6. Bbg –

    1) 145
    2) 175

    Cnd – 195

    7:31 total working time

    Midline –

    Didnt write each down ;( last was 26 seconds lol

  7. BBG:
    1. 135#
    2. 185#

    Conditioning:
    Bench @ 165#
    Total Working Time = 8:00

    Midline:
    11-12-12-12-13

  8. BBG
    1) 135
    2) 195 PC-HPC-PP because I can’t read.
    Cond
    2:10, 2:13, 2:18, 2:11 at 195
    Mid
    :20, :20, :20, :15, :12

  10. Snatch every 30 seconds power + hang full at 85 lbs felt very light… That’s a plus

    Clean every 45 seconds power + hang + push press at 115 again felt so light…

    Conditioning total working time 10:34 did 85 lbs..

    5x ME L sits 40, 43, 31, 43, 33…. I suck at these…

  11. BBG
    1. 77#
    2. 130#
    Cond.
    2:17/2:23/2:22/2:33? Working time 9:35
    Midline
    35,22,20,15,13
    2/2/2
    No energy or drive.Sore shoulders

  12. BBG
    1) 125
    2) 155

    Conditioning
    Sub 400m Run (Rower Broken)
    Total: 7:02
    1:47/1:44/1:44/1:47

    Midline
    :33, :20, :19, :21, :20

  13. BBG
    1) Done at 115#
    2) Done at 145#

    Conditioning:
    1) 2:01
    2) 2:04
    3) 2:05
    4) 2:09
    Total Working Time: 8:19

    Midline
    1) :10
    2) :08
    3) :06
    4) :07
    5) :06

  15. BBG:
    1) 135#
    2)165#

    Conditioning:
    185# Bench Press
    2:09/2:14/2:19/2:18 = 9:00 minutes working time

    Midline:

    25s, 13s, 10s, 8s, 5s (These went downhill real quick)

  16. BBG
    1) 120
    2) 171

    Str/con
    @170
    2:20
    2:24
    2:19
    2:18 (all rows sub 1:45)

    Mid
    10, 10, 12, 7, 6

    2/4/4

  18. BBG
    1) All @ 137# (I didn’t want to do 125#, which was 70%)
    2) All @ 176# (I didn’t want to do 165#, which was 70%)

    ((Felt real strong and fast))

    3×5 Front Squat @ 225#

    Conditioning:
    Did Bench Press @ 185# because I did not feel like doing it at 170#
    Row Splits- 1:35, 1:42, 1:41, 1:41

    Bench was actually pretty fast surprisingly, since I went up in pounds
    The Rowing was so painful…!!! I went SO Hard on the first one trying to hold it below 1:30 and was with about 100m left and then my legs completely died…I paced the next 3 much better but they still felt painful…great programming Rudy!!

    2/2/2

  19. very new to all this. in love. where have you been all my life.

    BBG
    #100complete
    #145complete

    cond @ #145
    1-1:45
    2-1:50
    3-1:52
    4-1:35(sprinted last 150 after dogging the middle 100 blah)

    2/4/3

  20. BBG:
    1) done
    2) done

    Conditioning:
    1:55, 2:01: 2:15: 2:02
    8:something.

    Midline:
    :11, :26, :20, :20, :20
    that first one was a test, but the guys counted it >:-O

  22. ^Gotta love people who think they a smarter at programing than Rudy, he put 70% for a reason.

    BBGym:
    1) 100
    2) 135

    Conditioning: 135 Bench/50cal AirDyne
    18:06

    Midline: 20, 23, 16, 21, 21

    M/F/S
    3/6/1

  24. BB Gym
    1) 90
    2) 110

    Conditioning
    Benches done at 140 lbs
    1. 2:20 (1:47 erg)
    2. 2:17 (1:47)
    3. 2:18 (1:47)
    4. 2:18 (1:46.4)

    Midline
    0:18, 0:18, 0:16, 0:12, 0:10

  25. BBG
    1. 125
    2. 175

    Didn’t do the maxes on 9/14. Going off all time power PR’s of 180 and 250

    Conditioning
    9:18 work time w/ 180

  33. BBG:
    1) 135lbs
    2) 165lbs – seemed a bit easy

    CON:
    Bench at 155lbs
    2:20
    2:26
    2:25
    2:20
    (9:31 total working time)

    ML:
    40-20-15-15-15sec

    3/2/5 – low back still feeling pretty sore from earlier in the week

  35. 1) @120#
    2) @165# (I felt weak as balls on this one for some reason)

    Conditioning: bench @160#
    1) 2:26
    2) 2:28
    3) 2:31
    4) 2:36

    ML
    12,11,11,10,9

    4/2/2

  38. 1) all snatches done at 93# (based it off of 130# power)
    2) all cleans done at 133# (based it off of 170# power)
    *my power isn’t anywhere close to my full squat on the oly lifts. Not a big fan of power.

    Conditioning: bench at 113# (175# max)
    1- 2:13
    2- 2:17
    3- 2:17
    4- 2:15
    *bench felt light 🙂

    L-sits:
    47sec/33/34/39/28
    *i even felt these in my boobs! These bad boys sure make u feel pretty 🙂 I’m glad u can’t get hemroids on your face!!!

  41. BB Gym
    1) 135
    2) 175

    Conditioning
    Benches at165
    1. 2:00(1:31.2 row)
    2. 2:03 (1:34.7)
    3. 2:08 (1:38.6)
    4. 2:06 (1:38.2)

    Midline
    No time.

  42. 1) 155
    2) 205

    Con
    BP 205
    2:05
    2:15
    2:14
    2:13
    Total 8:47 / 17:34

    Midline
    :18
    :14
    :19
    :14
    :15

    Does anyone “flick” the thumb out on snatch? If so, does it help? Thanks.

  44. 1) 115#
    2) 145#

    3) bench @ 155 2:13, 2:10, 2:14, 2:07=8:44 total working time

    midline
    :29, :21, :25, :20, :25

  45. BBG didnt have a 70% I’m OL newbie
    1) 140# felt pretty good for 4am
    2) 185# Failed the last press

    Conditioning: Subbed 15 feet elevated ring push ups for bench press, no bench in garage.

    Total Working Time: 9:48

    Midline
    1) :18
    2) :10
    3) :09
    4) :07
    5) :07
    all L-sit’s were with semi bent knees major weakness

  46. First day of Outlaw…
    Took 7 min to establish a P Sn. then another 7 min for a P.C. & P.J.
    1. 150
    2. 190

    Bench@185
    Row Splits were 1:38/1:39/1:38/1.36
    Working Time: 7:53

    L-sits: :26/:23/:20/:20/:12 on plates stacked (4″)

    *Definitely A LOT of room for improvement!

  50. 1) 135
    2) 185
    These were a lot easier than I imagined. Nervous that this is back off for what’s to come

    Cond: 16:20ish
    Rounds were between 1:55-2:20

    Lsits- :20 :19 :12 :14 :14

    2/2/2

  53. BBG
    1) 120
    2) 160

    Cond.

    Subbed Floor Press – 160

    9.29 Total work time

    L-Sit: :15, :17, :14, :12, :13 (legs were fried)

    MFS
    3/3/3

  54. First day on Outlaw! Thanks Mazejka for telling me about it.

    BB Gymnastics
    1)95#
    2)135#

    Conditioning
    (120#)
    1:54, 2:17, 2:08, 2:10

    Midline (on rings)
    Seconds – 20, 16, 20, 20, 20

  56. BBG:
    Snatch @ 110
    Clean + PJ (totally did not pay attention and did Push jerk) @ 140

    Conditioning @ 98
    Total working time: 9:24

  58. BBG
    1) 115Lbs
    2) 165Lbs

    conditioning
    @160
    1:57,2:00,2:05,1:58= 8:00 TWT

    midline
    26,17,10,14,14

  59. Back from 4 weeks out due to back injury..

    BB Gymnastics
    1. 135 x 8
    2. 155 x 8

    Conditioning
    Splits – 1.52, 1.57, 2.08, 2.08
    Total Working – 00:08:05

  61. Comp day here in Afghanistan:
    WOD 1:
    100 Burpees
    100 Box Jumps
    Done with partner: 5:49

    WOD 2:
    7 Minute AMRAP
    250 Meter Row
    Kettlebell Swings
    Score is number of KB swings
    We got 232

    WOD 3:
    Farmers Walk with 200 lbs
    I lost track on this

    TIE BREAKER
    2 Minute Air Squats
    150

    We finished first.
    NO BBG Today

    Bench Press Done @ 185
    TIMES: (1:57)(1:58)(1:58)(1:57) Total Work: 7:50
    L-Sits (Bent Leg): (:35s)(:40)(:26)(:35)(:41)

  65. BBG
    1) No Misses @125#(easy)
    2) No misses @ 145#(easy)

    Conditioning
    Total 10:38
    Bench @ 205#

    Mid line
    17/16/19/14/16 seconds, only about a half-ass effort

  66. BBG
    1) 125#
    2) 165#

    Conditioning
    2:03, 2:04, 2:02, 1:58 = 8:07 @ 185#

    Midline
    :10, :06, :10, :12, :13

  67. BBG
    1- 60kg from 85kg power snatch
    2- 75kg from 105kg power clean and push jerk

    Conditioning
    weighted used 75kg from 115kg 1rm
    total time when finished 14.49
    Splits- 2.04, 2.03, 2.07, 2.09?

    Midline
    30,23,12,12,12

  68. BBG
    1) 85#
    2) 115#

    COND
    12:02? My math blows and I was doing extra bpcuz I’m an idiot. 100#

    MIDLINE
    :48; :20; :15; :15; :15

  69. BBG:
    1) 50kg
    2) 63kg
    Both felt super easy. Probably on account of my lifting light on120914

    COND:
    15:49. My rowing sucks and I’m a short-arse

    Midline: 60s, 46s, 45s, 30s, 36s

    MFS 5/3/2

  70. BBG-
    1) Worked off 145 (Did not have numbers but went higher than prescribed went off feel 115)
    2) Worked off 185 (Did these off feel and it was exactly the right guess)

    Conditioning
    Switched it up and did 5 power cleans at 185/ 5 Bench press 185/ 5 Thrusters 135 for 3 rounds. Between 1:30 and 1:47 each round.

    Midline skipped

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