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.
Wow… that is some amazing speed…
make sure you show the girls your ” hips of lightning ” Brandon.
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
Bench Press done at 205lbs
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)
It was definately the music that helped make the hips move…Bryan Ferry knows how to make the hips drop
Bbg –
1) 145
2) 175
Cnd – 195
7:31 total working time
Midline –
Didnt write each down ;( last was 26 seconds lol
Midline – 37,25,23,20,22
Jared had it ^^
BBG:
1. 135#
2. 185#
Conditioning:
Bench @ 165#
Total Working Time = 8:00
Midline:
11-12-12-12-13
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
bbg
1) 165
2) 185
cond
Total working time=8:26
2:11, 2:13, 2:04, 1:58 @ 255# bench press
mid
:15, :12, :10, :08, :05
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…
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
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
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
Conditioning: Bench Press was at 165#
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)
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
BBG
1) 160
2) 215
Conditioning
Rowing Splits 1:39/1:53/1:54/1:48 @225 Bench Press
Midline
:21/:16/:16/:11/:12
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
7:55 Total working Time
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
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
BBG:
1) 135
2) 185
Cond:
9:01 w/185 (banded)
Midline:
18, i quit
^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
Conditioning: 11:06 working time
BBG
1) 135
2) 145
Str/con
@180
2:03
2:07
2:11
2:03
Mid
29, 18, 15, 11, 12
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
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
1) 155#
2) 190#
Bench – 185
1) 2:02
2)2:12
3)2:06
4)2:14
8:24
Lsit 22-24-30-21
BB Gymnastics
1)145#
2)190#
Conditioning
(195#)
1:57, 2:03, 2:02, 2:06
Midline
Seconds – 18, 18, 16, 18, 18
M-F-S
4-5-5
BBG 1)45
2)195
@225
149
157
155
202
144
Mid
18
17
17
15
BBG 1) 145
Cond
500m row, 15 decline pushups
BBG
1)155
2)200
Cond
8:32 @ 225
Midline
:30, :20, :20, 15, 17 heels level with butt
BBG
1. 65#
2. 95#
No conditioning competition on Sunday.
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
1. 95/95/105/105/115/115/115/115
2. 155
10:43 @ 155#s (forgot to rest)
L-Sits
30secs
20 secs
25 secs
26 secs
23 secs
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
Bbg
155
205
Cond@225lb
Row times – 1:28.2,1:34.7,1:33.2,1:36.2
Lsit – :29, :27, :18, :25, :23
1) 145
2) 195
conditioning: 8:24 used 230
midline done
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!!!
Just posted but results not showing
BBG
1. 95#
2. 130#
Cond:
8:26 working time
Midline:
:11, :13, :15, :17, :10
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.
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.
BBG
1) 115
2) 165
Conditioning
9:19 @ 145
(2:14, 2:22, 2:20, 2:23)
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
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
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!
BBG
1) 95# weak sauce
2) 135#
COND.
Bench at 190#
1:57
1:59
2:18
2:25
MID
10
15
15
17
15
A) done @ 125#
B) done @ 165#
C) @160
1:58
2:02
2:04
1:49
D) :20, :15, :12, :11, :10
BB Gymnastics
1)155#
2)205#
Conditioning
@175..16:19 Total working time (w/ rest)
6/3/2
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
Snatch: 95 – Failed one hang
Clean 130 all good
Cond: 17:22
L Sit – No time.
BBG
1. 165
2. 190
Cond
Used 190
1. 2:00
2. 2:04
3. 2:02
4. 2:10
No midline
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
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
BBG
Snatch @ 155
Clean + PP @ 195
Conditioning @ 205
1:57, 2:01, 2:03, 2:07
Total – 8:08
BBG:
Snatch @ 110
Clean + PJ (totally did not pay attention and did Push jerk) @ 140
Conditioning @ 98
Total working time: 9:24
29/m/5’11″/174
BBG
1) 135
2) 170
Conditioning
@155
2:08, 2:12, 2:14, 2:14 = 8:48
Midline
11, 10, 11, 10, 12 (sucked)
BBG
1) 115Lbs
2) 165Lbs
conditioning
@160
1:57,2:00,2:05,1:58= 8:00 TWT
midline
26,17,10,14,14
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
1) Done
2) Done
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)
1). 160
2). 220
Cond.
Annie 5:57
Then 12 min amrap
BBG:
1). 115
2). 145
Conditioning:
Bench press done with 235
8:47
BBG
1) snatch at 80#
2) clean @ 115#
Cond: total time = 9:41, BP @ 100#
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
BBG
1) 125#
2) 165#
Conditioning
2:03, 2:04, 2:02, 1:58 = 8:07 @ 185#
Midline
:10, :06, :10, :12, :13
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
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
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
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