I’m a huge fan of videoing as much of your work as possible. I feel it’s incredibly important, especially on lifts, for many reasons other than posting it on Facebook so all your friends can tell you how amazing you are. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.
Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing (think Mike Poppa smashing the PVC after his buddy Snatched 250#).
On Saturday, Paul Castaneda had one of those moments…
Paul Castaneda – 275# Snatch (10# PR and up 60# in 6 months):
WOD 130429:
BBG
1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)
Midline
1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups – rest 45 sec.
I agree on the video. Any suggestions for best camera for ease of use and uploading?
Jimmy Barnett barnettjimmyp@aol.com
No doubt, the iPhone or the iPad. Coupled with Coaches Eye it’s perfection.
Having one of these for your iphone is pretty awesome as well:
http://www.amazon.com/gp/aw/d/B007NFI656/ref=mp_s_a_1?qid=1367263917&sr=8-4&pi=SL75
And for the love of God, people, trim your damn videos. No one wants to watch you walk around and set up for a minute and a half for a 2s snatch. It takes 5 seconds on the iPhone and you can do it right from the Camera Roll.
I have been looking everywhere for one of these! I spend more time propping my iphone up on random shit it’s not even funny. Thanks
fucking awesome video!!!!!!!!!!!!!!!!!!!!!!!
hahaha niiice– run for your lives!!
BBG
1) 77.5-80-82.5-85-87.5-90-92.5kg
2a) 120kg
2b) 123kg % of 165kg
Buldged disc in lower back that is giving me some grief, kept weight back a bit for 1 and 2a). 5 x 10 Reverse Hypers @ 60kg, 30 seconds rest after lifting for some relief.
Conditioning and Midline this arvo…
Conditioning
16:10
Got to the HSPU at 6:15…. Enough said.
Midline
1a) 70kg
1b) done
M/34/175
BBG
1) 115/135×2/145×4
2a) 185×5
2b) 185/205/185×3
Cond: 12:20 may have jerked the last 3 PPs though :
MFS: 2/4/2
1) 100kg easy, got 105kg for the first rep but just missed the second at the bottom
2a) 130kg
2b) 130kg
Cond) 14:35, what a shit fight! Get up to the HSPU’s at 6:30 and my shoulder decides to start playing up and it just went downhill from there. Should of been under 10mins
Midline) done
10:17
Slow and steady
Wod 10:17
Any comments on the 2 counts would be awesome
As Jon North says “everything in weightlifting is back, not up.” Your bar path starts away from you when it should be tracking towards you. Also, as the bar gets just past your knee you are already on your toes, at this point you should have the weight all in the heels with the hamstrings loaded.
Think back not up. Weight in the heels. Google MDUSA videos.
Tighten your back at the start, upper and lower. No rounded back.
1) 155-185
2a) 255lb
2b) 295lb (off of 390, lost vertical torso on the 5th rep a few times)
Cond & midline later
M/37/210
BBG only went to 155, was 4 am did not want to have to dump and freak out the neighbors. Really trying to focus on 2nd pull and keeping arms straight.
http://youtu.be/pjLdGfAkJHk
Rest after work.
Been following the o-lifting programming for several weeks now so figured i would post my results to track progress for the next month….
1) 2 sets @ 205#, 2 sets @ 215#, 2 sets @ 225#, 1 set @ 235#, 1 set @ 245# (failed 3 times before getting the 1st position then failing rep 2. ugh). used lifting shoes today which i rarely do so a work in progress. no straps used
2a) 275# for all sets. no straps
2b) squatting later today
Conditioning:
30 push press @ 115#
30 box jump overs @ 30″
30 c2b pullup
30 deficit hspu (i used two 45# hi-temp bumpers w/abmat b/w so whatever deficit that is)
TIME – 6:06
push press and c2b unbroken. hspu were 10+5+4+2+2+2+2+2+1. really wanted a set of 3 at the end to get sub 6 but not so much. shoulders weren’t having it and these were literally half the wod in time. in retrospect might’ve been better served to do all 5s to get to 30. fun one though…
midline and other jazz during my afternoon session…
195-2 pos snatch
345 1st pull(strapped)
315 tempos
Condo in pm
2 Pos Snatch : 195lb
2A: 265lb
2b: 225 lb
Conditioning: 11:30 with one very graceful faceplant on my 29th box jump when I clipped the top of the box on the way up
Midline later
1: made 75kg and tried with 77,5kg…
Me right foot goes out to the side (duck feet), really suck.
2a: 110 – 110 – 115 – 115 – 115
2b: 115 – 115 – 115 – 115 – 115
Conditioning:
12:53 (made it to HSPU at 6:25)
Midline:
Done
BBG
1.) 185 missed a few
Strength
1a.) 255
2b.) 255
Conditioning
10:55
Midline
Done
I used 135# on the push press for the conditioning not 115#. Not sure why I put 115# when I posted before
I was going to say, why in the world did he only do 115#?!
1a) 135, 155, 165, 175, 185, 195, 205lbs
2a) 235lb
2b) 275lb
3a)Conditioning
10:46 rx
shoulders were smoked going into the hspu but tried to work through it.
2 Position Snatch – 95, 95, 95, 95, 95, 106, 106…I am still learning the snatch.
Sn 1st Pulls – 135x5x3
Conditioning – 9:20. Scaled it to 15-30-30-15. Spent more than half the time on HSPU’s.
Woops:
Hi Bar Tempo Squat 5×5 – 135, 185, 225, 235, 245
Bbg
5 @ 185, 1 @ 195 (missed hang), went for 205 and missed
Hbbs
250
Snatch pulls
275
Bbg
1) 6×225 1×245
2a) 300
2b) 315 ouch!
Did Amanda
4:16
Will do today’s cond tonight
1) 135*3, 145*4
2a) 195*5
2b) 245*5
Phone died so no clock for conditioning. Around 15 or 16 minutes. HSPU took forever.
Bbg
Went up to 225 then failed a shit ton of rep 2 at 225 then another bunch of fails at rep 2 on 235
Pulls at 295
Hbbs- 305 1.1.1.x, 305 x5 , decided to up the weight 315×5 325×5 335×5
Cond-
13:45
Got to hspu at 6:10 lulz
Parralettes to an abmat on a 45
These went to singles quick
Midline done
2/3/3
BBG: 135, 145, 155, 165 f second rep, 165 f second rep, 165, 175
Strength: a. 245
B. 235
Cond.
15:00
Only used one set of 45 plates for the deficit hspu
BBG
155, 185, 195, 205, 215, 225(f), 230(f)
Strength
1a) 275
1b) 320, failed the last rep on the last 3 sets.
Conditioning
9:55
BBG
Work up to 185# , try 190 but fail second snatch
Strength
Snatch first pull = 235#
HBBS = 235 #
Cond:
10:07
snatches 135-155
squats 3×5/290, 2×3/290, couldnt finish that 4th rep on sets 4 and 5
snatch pulls 215
con 21ish minutes, got to the hspu at about 9 and took about 2 full minutes to successfully get those last 3 reps
on the bright side it forced me to practice my hspu kip
midline
ghd situps-done
rev hyper- rigged a mini band to the back extension contraption
Conditioning:
9:09
Got to the HSPUs after 4 minutes and then my shoulders were fried!
1. 75-85-95-95-100-105-110
2a. 145 felt easy. Better than last week
2b. 165 cut to 3 sets because my left knee had been bothering me a lot down in the bottom of the hole.
Wod
18:19
Hspu were all singles and took about ten min. Everything else felt good
Midline
95 for all 3 sets
Did 3×25 ab mat sit-ups
Ghd give me the worst headaches and I had to go straight to work
Trying pyramids on BBG to scale volume for Masters.
BBG
1) 65,75,85,95,100,105,110; 25# Heavier than shoulder would let me go last week!
2a) 185,195,205,215,225
2b) 185, Knees hurt, switched to LBBS. 205,225.
Conditioning: Did 95# PP first and last. No HSPU.
10:47
Midline: No time. DND.
BBG:
1.) 180, 190, 190, 195, 200, 205f on Low, 210
2a.) 230, 240, 250, 250, 250
2b.) (Smolov Week 3 Day 1: 4×9 @ 180)
Conditioning:13:37 ~ 6 of those minutes were HSPU
Midline:
1a.) 35# on Jerk Box Reverse Hyper
1b.) completed
Eager to get after it after Sunday completely off!
BBG
185×2, 205×2, 215, 225, 235
Strength
1a) 275
1b) 340 What’s next in store. This took a lot.
Conditioning
7:48 HSPU of course took forever. These are much easier when fresh.
Midline is done.
Bbg:
1) done at 105# had 2 misses on the first 2 sets.
2) done at 175#
2b) done at 145# totally out of plates due to huge classes.
Conditioning: tweaked/strained my shoulder on Saturday taking a snatch behind me so I went with 5 rounds: 30 double unders, 15 over the box jumps: 7:02.
Midline:
1a) done at 12#
1b) done
BBG:
1) 145×3, 150×2, 155, 160
2a) 215
2b) 230-miserable
-Have to do these sets straight across, only one bar.
Conditioning:
*strict pullup/standard HSPU
13:50
Midline:
1a) 3×20 GM @115
1b) done
M/F/S
4/3/2
1. 125-130-130(1)-130-130(f)-130-130-130
2a. 180
2b. 180(3)-190(2)-175-175-175-175 (Yes I did more weight on the snatch pulls than the squats. Legs felt yuck.)
Conditioning- 8:13 (hspu 45s + 15s to abmat)
Midline done.
1. 135, 135, 145, 145, 155, 155,165 (missed low hang)
2a. 205
2b. 225 – gut check
skipped conditioning
I don’t have access to a Revers Hyper machine. Is it better to do the movement on my GHD, or to do Good Mornings?
M/37/210
Snatch 1st pull 255/HBBS 300
http://youtu.be/pjLdGfAkJHk
Metcon > 20 mins. HSPU took forever
Midline reverse hyper 140lb/ ghd done
HBBS
265#
Cond-
8:22
–Rest 1 hour–
“Amanda”
4:24 (50 sec PR)
1) 185×2, 195×2 200×1
2a) 245
2b) 245 (4×3)
10:39
Midline – 25 lb on RH
BBG
1)185-195-205-215-225-235-245
2a) 315
2b) 365
Conditioning
10:09 rx
Midline
-Done
2pos Snatch – up to 253 w/ hook grip 265 with straps on last set
375 on pause squats
355 on pulls
11:26 on metcon, all C2B and HSPU on paralettes
MFS: 4/7/7
BBG
1) 175/185/195/185/195/205#
2a) 295#
2b) 295# (tried 335 for first set and failed)
Conditioning: 17:09 Rx (I am still sore in the shoulders and elbows from last week)
BBG
1.) 145#x2, 155×2, 165×3
2a)210
2b)225
No time today
Sn- 135×3, 145, 155×2 165
1st pull- 195, 205, 215×3
HBBS- 235 for 1×3, 215 4×3 (all w/ 3 second pause in bottom)
1) up to 215
2a) 255
2b) 245
Cond: did with partner. Once one stops the other gets to resume:
13:40ish.
Hit 28 PP to start. Fucking 2 reps. Pfft
2/6/2
BBG
1. 135, 155, 175, 180, 185, 2×190 failed hang each time
2a. 286
2b. 285
Cond
Only did it up to 5 HSPU in 10:00. Wrists were bugging me too much
Midline
No
2/3/1
BBG:
1) Up to 100KG. PR.
2a) 120KG
2b) 140KG
Conditioning:
12:53 Crap I suck at HSPU.
Midline:
Done
1) 135-165-185-195-205F205F-205F
2a) 255-275-305, Stopped
2b) 255#
Conditioning
14:38, Upscaled, HSPU to Rogue Parralletes
BBG
220 x 5, 240 x 2 (missed low hang on both)
Strength
@ 305 ( Brutal, a couple misses)
Conditioning
11:`18 (Over 6 minutes on HSPU @ 6.5″ Deficit)
Midline
Tomorrow
Strength
Pulls were at 285#
Squats were at 305#
BBG:
1) 185, 185, 185, 205(f), 205, 215(f), 215(f) – Wanted to work these without straps today. All fails were on the 2nd position.
2a) 275 across
2b) Aneurysm HBBS – 345 across
Conditioning:
12:48 – Paralette HSPUs to 6″ deficit – These alone took 8:30. I’m a tubby bastard.
Midline:
1a) 210 lbs
1b) Done
1) 93, 98, 113, 118, 133(1), 133, 133(1)
Squat: 185 (only did 3 reps…should have lowered weight, but there was no way I was getting 5 reps up@ 185)
SP: 155, 4×165
Conditioning: 11:18. C2B are my weakness there.
bbg 70 80 85 90 95 100 103f KG
squat 305×5
first pull 130kgx5
conditioning:
made up Amanda 4:50rx
todays 13:27 2 45 and a 10 on top of each other head to abmat. all time on HSPUs
1. 75.80.85,85,90,95,95
2a. 125
2b. 105
Conditioning (75#, 20″box)
10:45
BBG:
1) Up to 90Kg
2a) 120Kg
2b) 125Kg
Cond:
19:35
BBG
1) 165×2/170×2/175/180 (missed 2nd lift)/180
2a) 285 across .. wow! that was horrible. blew a rest interval or two.
2b) 245 across
CND
10:11
Midline
completed with banded good morning as a sub.
BBG
95×4 115×3
205×5
HBBS
205
1) 95, 105, 115, 125, 135 (1), 130 (ugly), 130
2a) 180
2b) 185, no misses. Actually felt pretty strong.
Conditioning: 19:31
1 abmat. Everything else rx’d. HSPU’s took forever.
Midline. Done. GHD felt easy for once.
m/34/5’8″/175lb
BBG
115-135-145-155-165-175F-175
2a) 195-205-215-225-235
2b) 225-225-225-225-225
Cond:
9:48
Midline done with BW
bbg) 95-105-115-125-135-135-135
2a) 165
2b) 165 failed at 2 on the last set
did cf outlaw conditioning: 17:10 had to scale the last 12 hspu to on top of a 25# bumper plate
BBG
Snatches sucked today, not focused. Hit 225-230 on the first one and couldn’t catch the second properly
2a) 275
2b) 315
Cond
7:18
Midline
Completed.
BBG
200, 200, 200, 205, 205, 210(F), 210
Done with straps
Strength
1a) 245 – 1st pull + high pull
1b) 285 – only did 3 reps on the 4th set.
Conditioning
13:06
Deficit HSPU were a shit show