Gerald Sasser – 143# Weighted Pull-Up (and possible insemination):
Apparently Paul Estrada doesn’t take a challenge lightly. Here he is doing a 3 Position Snatch @ 225# (ho-hum), and a single @ 255#. Not that impressive for Paul, except he did them with his eyes closed, in skate shoes. I don’t know, I kinda thought it was cool.
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.
Front Squats (based off 121201):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
Is FS every 30sec. for 2min. without putting bar back on the rack?
You can re-rack.
That would be a core smasher.
That first video.
That’s funny, y’all.
That’s a chin-up…….just sayin’….
Thanks for the birthday present with the HR push ups asshole.
the front squats are gonna be full cleans since i have no squatrack in my backyard, looking forward to this one
Snatch: 90 KG – failed two times on 100 KG
C&J: 100 KG – failed two times on 110 KG (So freaking close twice .. Damn jerk ..)
FS of 117,5 KG – No misses, felt good.
18-ish – didn’t bother much with time, just needed do get it done, and tried to keep breaks short.
2. 140 (squat clean only)
Had to modify due to neck
Conditioning (35# bar/russian swings)
Any tips on how to quit being weak as hell and quit donkey kicking on my heavy snatches?
1: 115 then did 1 rep every minute with remaining time on that weight.
Conditions 23:40 at 8k ft and a urine break.
It doesn’t matter if you’re at 8k unless you were just at sea level yesterday. You posted the same thing (“8k”) just the other day. Stop making excuses and just grow a pair.
(This comment posted at sea level with a poop break)
the high atmospheric pressure must’ve crushed his sack
Worked up to 180 snatch in a 32 degree gym with no bar warmers.
Front squat 215,230,240
Metcon 16:04 Torched lower back.
Snatch- 195# (10# off PR)
CJ- 245# (matched PR)
Based on 275#
Based on 245#
3 days 6 hours 25:00 Rx
2/2/9 left trap just won’t release. I’m either never high bar back squatting ever again, or I’m going to have to work my way up from light weights so that I get used to embracing the suck and it isn’t such a shock when I actually do it.
Snatch – worked up to about 75% @ 155. sat there for a while just went through the motions hitting a few lifts. Snatch really felt like crap.
C&J – worked up to 95% @ 245. clean felt great. jerk was eh.
Strength – based off 335.
splitting up the conditioning, doing it sometime this afternoon. will post separately.
thankfully, getting out and and going through the motions, even if it isn’t at 100%, is the one thing that seems to loosen up the trap.
1) 225 Squat Snatch, 215 power snatch (5lb PR)
2) 275, failed the jerk 3 times on 300
Off 350, no fails
1. 175 (10 under)
Front squats done off 250, felt good
Cond – 19:50, that sucked
1) off 335
1. 110# (old PR)
2. 145# (old PR)
1) 315 (10# pr WOOT!) no video.. memory card malfunction.. tried again but missed and ran out of time.
2) 315.. just exhausted
went lighter than suggested
275, 295, 315
You’re a monster
Dude Zack did a WOD right in your wheel house! DO it and video and post on Progenex FB page.
12 Cleans @265 any style
12 Back Squats @265, no rack
12 Snatch @205
One bar, no help with weight
it took me 12:47, Nomad(DROB) did in like 4:??
Ooo, maybe i’ll hit that up tomorrow or Monday, looks fun.
Felt awful, just worked at 90% at each.
90kg,100 then 110.
Its raining like a mofo so switched the running with 400m row. Time: 14.18
Should I try to do it am pm with strength in the morning and conditioning later on. Or are these wods designed to be done in one session
If you have the time and can split them up go for it
did BBG + strength earlier. just got done with the conditioning.
pushed 85% RPE
*upper back discomfort during run (not a big deal, just uncomfortable)
*modified jumping squats – held a 50# dumbell to my chest (that was awkward)
*modified KB Swings – used same 50# dumbbell
1) C&J – 183 (15# PR)
2) Snatch – 133
Front squats (off 245#)
-Started with a run on treadmill, finished with rowing. This was a lot more of a grinder than I had expected. Especially the jumping squats after thrusters yesterday and push-ups after bench yesterday!
1) Missed 250×4 (PR IS 245) Hit a nice “forgot to put a 5 on one side” snatch going for 240
2) Clean no jerk- 285
1) Off 350
Subbed 100 DU’s for each run- 16:16
1) Snatch – 123 (new PR, 3 lbs, but still better! Yeah 🙂 )
2) Snatch – 133 cleaned 143, failed jerk (Soon my snatch is going to pass my Clean… not good.)
163, 173, 183
Snowy, cold and slippery outside… but I didn’t fall. Yeah!
number 2 should have said C&J… Oops
Cj. Tied pr in sneakers. Yes!! 255
Squats. Based off 275. A little lighter than usual
Con: 17:34 2pood
2 170 then clean only 230
204,217,230 felt. Good
FS based off 300
Conditioning 17:08 (subbed 60 DU for runs0
First week back to training after 6 week break. Decided to jump right into Outlaw. Extremely Sore.
subbed a 1k row for the 800’s
2) Cleaned up to 90%
-wrist still jacked up
195, 210, 220
Conditioning this evening
Also knocked this out this morning.
10 OHS 155/105
10 Burpee MU
10 Walking lunges 155/105 BB in Front Rack
20 BXJ 30/24
30 Pistols alt legs
30 Lat bar hops
Repeat in reverse order!
Anyone else just feel like garbage?
1) Whatever, hit 170lbs but I’ll stick with my 185lbs from Wednesday. Still isn’t a new PR.
2) 225lbs. Previous PR is 235lbs. Tried 240lbs twice but couldn’t stick it and just moved on.
– 18:00 on the dot. Rx.
Fr. Sq: 60kg, 65kg, 70kg
WOD: 18:41, sub 800m Row (too rainy and cold to run), 45# bar, 16kg
Snatch – 75kg. Failed twice at 77 which would have tied my weak ass PR. Got under and let ’em go. My meager goal is an 85kg snatch by summer.
C&J – 100kg, 12 kg off PR. Shoulders are smoked from yesterdays thrusters and pull ups, yowza.
FSQ – 88/94/99kg
All performed at Gowanus Canal level.
Skipped conditioning. Going for tacos.
1) 220 (5# PR)
2) 275 (tie PR)
This was the closest I got to hitting 225#. Feedback is appreciated.
More patience on extension, in to big of a hurry to get under the bar
if you pause the video where the bar is at the top of your knees, I think you’ll see that your shoulders are not over the bar enough. Your knees should be a little less bent. If you refer back a few posts there is one where spencer arnold references this point
i am no expert. but there is a link about ‘sweep it back’ by spencer arnold. watch that, it could help. i would say your hips are to low in the start which makes your shoulders come behind the bar. but watch the link it was posted 2nd jan 13. still better than my lifting though. I have failed 105kg 9 times in the last 3 weeks.
205 lbs= Tied my PR
265 lbs= Tied my PR
Ran out of time. will do in the morning
1. For the last 20 weeks I have been in a rough battle with 110kg. Ever since the post showing Spencer’s diagram regarding the 1st pull in keeping the shoulders over the bar, my snatch has dramatically changed. Today was the biggest benefit of that. New max: 115kg! (7.5kg pr)…hopefully with more practice of engaging the hamstrings and working on pull this will level out where it should be.
2. Clean and Jerk – 135kg…5kg off max, still elated with Snatch….no big deal.
1. Done off 170kg max.
No time to condition.
First post. Kicked my butt. Can’t wait until Monday.
215 (-10 PR)
285 (-25 PR)
worked off 355 – missed last two reps at 90%
Conditioning – kicked my fat butt
1.Snatch 170# (15# PR)
2.Clean&Jerk 215# (10# PR)
snatch 215 (pr 235)
cj 275 (pr 295)
fs done off 350
1) 143, so close to 148!
2) 193, failed jerk on 198 (ill get that bitch next time!!)
3) 183, 193, 203
22:06, subbed one run for a row
1RM Snatch – 110kg (PR) Fuck yeah! Stoked.
1RM Clean & Jerk – 125kg (2kg off PR)
Front Squats – Done off 136kg
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 20kg BB
25 KBS (24kg)
HR Push-Ups and Jumping Squats can suck it! I needed that.
Off of 305. Done
No conditioning. Went to UFC fight instead and drank beers .
Both 5kg off PR.
2. 127.5 kg
3. 135kg – failed to complete last two reps
15:31 – loved it. Strategy worked out well.
SN: 87kg (-4kg)
CJ: 107kg (-4kg)
DNF @ 20min. Was 200m into the run.
snatch- 225 easy. 235 wouldn’t happen though FML
clean and jerk- 275 really easy then cleaned 290 missed jerk and failed the clean 3x after. FML
FS-based off 315 no misses
both runs in about 3 mins. HR pushups were tough for me. I feel like I fatigue on those extremely easily.
BBG : snatch up to 190
C&j up to 245. Cleaned 265 no jerk
Front squats off 315. Man I love squatting
Cond 14:52. Loved that wod
Snatch – 245 then missed 265 5 times then dropped and hit 245 three times. Pretty much all over the place today snatching. (275 PR)
Clean and Jerk – easy 295 then got under 315 4 times and could not stand up. (317 PR)
Front Squats done off 355
No time for conditioning.
Jumped in with class today as I wanted to squat a bit more and get some condiitioning
High Bar to a max – 385
5 Back Squats @ 80%
10 GHD Sit Ups
Done at 315 – 10:55.
Snatch 205 (+5 PR)
C&J 270, failed at 275 3Xs
1. 215 felt the best I have had for some time.
2. 265 felt good too.
Based off 315
20:14 runs were way slow.
Dumbbell swings; no kb available
Clean & Jerk 55kg
50kg, 55kg, 60kg
Right now I do two days Wendler’s 5/3/1 2days +9min AMRAPS (Trying to focus on Strength)
On day 3 I do Outlaw.
This kicked my ass
150lbs Max Power Snatch
187lbs Max Power Clean and Jerk
Front squats @
Didn’t miss any reps.
Conditioning took 22 mins.
Got a for Commonwealth Games Oly lifter moving to my town. Hopefully she can fix my crap lifts.
Snatch: 165 (10# PR)
C&J: 210 (5# PR)
FS: 205, 225, 265 (I haven’t maxed yet)
250, 270, 285
will make it up on wed.
1) 205(missed a bunch at 220 PR attempt)
2) 250(missed 280 PR twice on jerk)
1) 175 (done next day as gym had a tennis tournament and they made me stop)
2) 240 ”
S Based off 250#
Push Ups need much improvement, 50# Sandbag
18:36 subbed runs for 800 m rows
145kg (319#) – last 2 reps were rough
wasn’t feeling it. but practiced ‘sweeping it back’ like spencer said and the bar seems to travel up straighter and hamstrings were more tired than usual after. keep practicing.
3/5 at 90% wasn’t feeling strong today. nightshift last night and thrusters from yesterday maybe the culprit.
mate it is too bloody hot, it is a heat wave in australia. rudy will know i am not lying. i am going to the pub for a couple of schooners and watch the cricket. he may also now know what i am talking about.
caught up on conditioning sunday morning
195 on snatch
225 on C and J. I could clean worth a poo. I was pissed!
No Front Squats
Clock stopped….conditioning was done
Snatch- 95kg (7.5kg of max)
Clean and jerk- 120kg (10kg of max)
Front squats based of 155kg
Was not feeling it at all today. Felt very weak but got it done anyway
Resting a shoulder injury
Front Squats (based off 121201):
Based on 330, 265/280/300
17:48, subbed 800m run with 800m Row