>Yesterday I had the pleasure of spending the day at Team MDUSA practice. The highlight of the day, and one of the coolest things I’ve seen in person, was Tom Sroka hitting a PR Clean & Jerk of 200kg. Yes, boys and girls, I said TWO-HUNDRED kilos—that’s FOUR-HUNDRED and FOURTY pounds.
Possibly the best part of this lift was the fact that this was Tom’s FIFTH attempt at 200kg. He had Cleaned 200kg four times, and missed the Jerk, over the course of about 15 minutes. No one in the room thought he could possibly make the lift on his fifth attempt, but Tom just could not let it go.
Tom Sroka – 200kg Clean & Jerk:
>I also had the opportunity to appear on Coach Pendlay’s podcast, and share a discussion about competition with Glenn, and super-elite Weightlifting Coach, Don McCauley. Click here to listen to The Weightlifting Scoop.
WOD 120501:
BBG
1) 7X1 2-Position Clean + 1 Jerk – 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. The Jerk comes after the 2nd position Clean.
2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
*Notes: Straps should be used for Clean First Pulls.
Conditioning
6 rounds for total working time of:
Row 20 Calories
15 Burpees
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
*Then, after completing the final round, and its prescribed rest…
3 minutes Max Distance Sled Drags @ 250/165# using a 50′ down and back shuttle style track.
Strength
1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
Extra 130501
GROUP #1 Conditioning
3 rounds for time of:
9/7 Muscle-Ups
20 KBS 32/24kg
25 Triple-Unders
GROUP #3 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
Do you have video for the 200kg C&J?
James
From: The Outlaw Way Reply-To: The Outlaw Way Date: Tuesday, 30 April, 2013 3:30 PM To: James O’Leary Subject: [New post] 130501
WordPress.com outlawcoach posted: “>Yesterday I had the pleasure of spending the day at Team MDUSA practice. The highlight of the day, and one of the coolest things I’ve seen in person, was Tom Sroka hitting a PR Clean & Jerk of 200kg. Yes, boys and girls, I said TWO-HUNDRED kilos¡ªt”
so for the conditioning… when it says work 2:1, does that mean double the volume? 40 calories and 30 burpees?
No. It means if it takes you 40 seconds to complete the work you rest 20 seconds.
^ wow
w:r, so if your working time was 2 min, rest is 1 min
Hey guys
Quick noob questions: “heaviest possible” – would this be a linear or a ladder set to the heaviest possible? Any feedback on this would be appreciated.
Yes, if you can do 190kg you have to do:
20kg – 30kg – 40kg – 50kg – 60kg – ……
All the way up to 190kg, that is one way..
Or just warm up, and when you reach a weight where you think you might fail but complete it, THEN you start counting the first set. And ADD weight for the next!
everyone does this a bit different. A good guideline is to try and keep your working sets at least around 75-85%, going as heavy as good technique will allow that day. With longer sets (7), the last few should be approaching true max effort for the given complex.
I guess that answers the question about an immovable object and an unstoppable force.
I only have a water rower with no calorie calculation. I realize there’s not a distance to calorie equivalent but what’s an average distance I can do for the conditioning?
250m
BBG
1) 110-112-115-117-120-122.5 F- 122.5kg
Failed the Low Hang due to getting a bad hand regrip inbetween pos 1 & 2, grip was too narrow.
2a) 150kg
2b) 100 – 100 – 105 – 105kg
Conditioning
1:13 – 1:17 – 1:23 – 1:23 – 1:37 – 1:36
Sled Pull – 4.5 x 15m lengths
Strength
1a) GHR with some slight assistance by spotter
1b) Reverse Hyper @ 80kg
Extra
Well.. Timed myself after 10 minutes trying to get through the 1st round of triple unders.
1) 185/195×3/200×3
2a) 315
2b) 205
Cond: 250m/15 Burpees
rds: 1:20, 1:25, 1:29, 1:35, 1:45, 1:38
M/F/S: 3/7/2
So does this mean that making contact with the bar right after being in the “arched angel” is acceptable? And that you now accept the fact that there is an “arched angel” position? Lulz.
1) 125kg
2a) 160kg
2b) 100/100/105/110kg
Cond) total time including rest was 16:07. Each round was between 1:30 & 1:45
Midline) done
BBG
1) Up to 85 kg
2a) 120-120-130-130
2b) 80-90-90-90
Conditioning
Part 1: All 1:45 ish
Sled: 125m w/ 75kg on asphalt
Strength
1a) Done
1b) 45-45-45 kg
1) 255-255-265-265-275-275(f jerk)-275(f jerk)
Strength
1a) 25lb
1b) 170lb
Squats, pulls, and cond this evening
Cond: 16:40 total time
1:35-1:23-1:33-1:55-2:00-1:50
Group 3 muscle ups
4-3-3-2-3
Sled drags 6 @ 50ish feet with 250lb
Conditioning:
1:25, 1:29, 1:25, 1:29, 1:41, 1:42
Total Working Time = 9:11
Sled Drags – 10×50′ = 500′
BBG, Strength, and Group 2 work this afternooon
Whoops – I meant group 3 work, not group 2… not that anyone really gives a shit though.
BBG:
1) 255, 255, 265, 275, 285, 305(f Jerk), 315
2a) 365 across
2b) 275, 295, 305, 315(3)
Strength:
1a) 10, 10, 15
2b) 210 lbs
Group 3 Extra Work:
13 UB, EMOM sets of 3 complete
Here’s the video from the 315lb 2 Pos Clean + Jerk:
Nice cleans.
BBG: 245-245-265(F@Jerk)-265-275-275
2A) 345 Across all sets
2B) 225-245-275-315
Conditioning:
1:18-1:17-1:20-1:37-1:33-1:36
1A)10lbs across all sets
1B) Banded with small blue
Sled: 450 Feet
Group 3 Conditioning:
6 UB, all other sets of three were unbroken
1) 205#-215#-225#-235#-245#-255#-265(f)-265#
2a) 315# – didn’t have straps so had to go a little lighter
2b) 205#-215#-215#-225#
didn’t pay attention well enough and did these separately not supersetted
Strength
Gh Raises @ 35#-35#-45#
Hypers – 190# for all sets
I gotta say, reading all the posted logs always gives me great motivation to lift. Additionally, it also shows me i got a long way to go in strength building.
BBG:
1) Up to 107.5Kg, miss at 110Kg
2a) 130-135-140-140Kg
2b) 110Kg
Cond:
1:36/1:47/1:48/1:40/1:48/1:50
Reg:
23/25 Triple Unders in 15 minutes
BBG
1) 225×3, 235×2, 245×2
2a) 315
2b, 225×2, 245×2
Conditioning
8:41 TWT
Extra- 14:05…Still gotta work on triple unders
I don’t have a rower and usually I’ll sub with running but since its rowing for calories should I sub with sumo dead lift high pulls? What do you guys usually do? Thanks!
Any Outlaw Friendly gyms in Greeley, CO area? I’ll be out there next week breaking in my brothers new ranch and I’d like to stick to the template to get ready for NorCal regionals. Thanks in advance.
Bbg-
225-245-265-275×4
Pulls 335
1.25 Fs 275-295-315-315 f 1.1.1.x
Cond-
W/ vest
9:21 twt
Dog sled drag 250#
10×50′
2/4/4
BBG
1) 295
2a) 335
2b, 315
Conditioning
Not able to today. Going to be changing it up a little heading to regionals starting on Friday.
BBG:
1.) 195, 205, 215, 220, 225, 230, 235
2a.) 250, 265, 275, 280
2b.) (Smolov Week 3 Day 2: 5×7 @ 195)
Conditioning:
1.) 1:47, 1:51, 1:44, 1:42, 1:46, 1:48 ~ TWT=10:38
2.) 7x~350′ w/prowler
Strength:
1a.) 32.5# DB
1b.) 35 on Jerk Blocks Reverse Hyper
c+j 185, 2/195, 2/205, 2/210
pulls 275, 295, 305, 305
1 1/4 squat 235, 240, 245, 245
con 148, 149, 145, 146, 149, 145 TWT= 10:42
prowler 350 ft
1. Up to 225
Metcon – 7:59 total working time
1) Worked up to 275#
2a) 295# up to 335#
2b) 255, 265, 275, 275
Cond – 8:04 TWT
Prowler – 200′ w/ 200#
Str – Done
BBG:
1) 185×3, 195×3, 200
-failed a couple jerks at 195
2a) 295
2b) 205
-Sets straight across
Conditioning:
*20cal AD for row
TWT= 8:02
Tire drag on dirt driveway:
400′ @205
Strength:
1a) 3×8 RDL @225
1b) Done (sub.)
M/F/S
3/7/5
BBG
1) 225-245-255-265-275-285-300
2a) 375
2b) 315
Conditioning
1:48-1:38-1:48-2:15-2:10-2:04
No Sled Pull
Strength
1a) 45# BB
1b) 40# (started using ankle weights on these…pretty good sub on the GHD)
BBG
1) 242 x 2, 262 x 3, 272, 282
Strength
1a) 335, 355 x 3
1b) 275, 285, 295 (3), 305 (2)
Conditioning
1:27, 1:30, 1:33, 1:38, 1:35, 1:42
32kg KB Farmer’s Carry sub for sled
Lost count of how many times I went around the room.
Extra #1
Later
Extra Group 1
19:18
Did 10 Triple Unders as singles then 50 double unders for 2 rounds then 75 double unders on the third. No time to keep slogging away at triples.
1) 145, 150, 155, 160, 165, 170, 175 (ugly jerk)
2a) 255×4
2b) 175, 185, 190, 195 (3)
Conditioning: 1:29, 1:44, 2:03, 2:03, 2:09, 2:00 total: 11:58 , total working time: 18:30
No sled. Did 4X1 rack holds with a KB’s at 62lbs each yesterday.. ouch. So, good enough.
2nd cond: 33:36- Did 9 dips instead of muscle-ups. Triple unders took forever. Got a 3 and 2 in a row a few times, but mostly singles.
BBG
1) Up to 120KG
Strength
1a) 120KG 140KG 160KG 160KG
1b) 110KG Across
Conditioning
16:14 TWT
8 Sled Drags (400′)
Strength:
a) 20#
b) 25#
Extra Group 3:
Complete
1). 7 of 255
2a). 345
2b) knee rest
Cond:
Twt=8:23
Sled pull 150′
Midline:
Gh raises
BBG
1) 95,115,135,145,150,155,160
2a) 275
2b) 165; Knees barking; switched to FS. Set 2 hand cramped; switched to HBBS.
Conditioning: 5 rounds 10:36
Strength: DND
1) snatch work from Monday – 145/145/155/155/165/165/175
2) clean work today – 185×5/205×2
From hi hang, back still lit up (treated today)
HBBS 5×5 @ 225 from Monday, final sets rough
Cond
1:45
1:41
1:44
1:48
1:46
1:45
All rows <60s, all burpees fast
RH at 130#
GHR body weight getting close to weighted
group 3 work
10MUs (PR), no misses remaining EMOM.
2 position Clean + jerk
(165-245#)
Cond-
1:24, 1:24, 1:21, 1:21, 1:28, 1:27
TWT: 8:41
BBG
245
245
255
265
275
285
295
2A ) 315
2B ) 245,255,265,275
Cond
8:59 total working time
Did 15 power cleans @225 instead of sled drags
bbg
100 110 115 120 125 f jerk 125 f jerk 127 f jerk 120kg
2a 150 KG
2a 275
conditioning: 9:17
7 sled drags
M34/5’8″/170lb
BBG
185-195-205-215-225-235-245(1 then fail)
2a) 255-275-295-305
2b) 195-205-215-225(2@1 1/4, 2 regular)
Cond1:46-1:49-1:46-2:07 no time to finish
BBG
1.) 175#x2, 185×5
2a.)245
2b.)185
225-245(JF)-245(JF)-245(2F)-245
295
215
4 ROUNDS 12:04
SLED DRAGS @225
MIDLINE WORK
forgot to post.
1) 205 across. stayed on the lighter side with major quad issue
2a) skipped due to quad issue
2b) 205 across. again, lighter side
CND
TWT= 8:25
1:17
1:20
1:21
1:23
1:31
1:33
6.5 shuttles. pretty sure they’re more than 50′ each.
Midline
1) 15 lbs
2) subbed banded GM with a thicker band.
1. 155-160-165(1)-145-145-145-145
2a. 205
2b. 135-145-150-155
Conditioning
2:13
2:06
1:57
1:58
2:11
2:10
450 feet
glad to be back after being a little sick and a local comp over the WE!
2Pos Clean+Jerk up to 255, then 263.5 f on Jerk!
Clean first pull 4×3 @ 325
4×4 FS 11&4 @230
WOD:
1:11, 1:15, 1:17, 1:25, 1:29, 1:26. did on accident 2x 1:1, 4x 2:1 Work:Rest. total time 8:03
Sled Pulls 13shuttles at 70lbs inside a tire on turf.
strength done GHD Raise 2x15lbs, 1xBW
BBG
1) 235, 235, 235, 240, 245, 255, 255
Strength
1a) 315 – Clean 1st pull + high pull
1b) 250
Conditioning
1:32, 1:36, 1:35, 1:37, 1:46, 1:37
Dog sled – 312 Feet
Extra #1
9:11
Did Double Unders
After I originally commented I appear to have clicked on the -Notify me when new comments are
added- checkbox and from now on each time a comment is added I recieve four emails with the exact same
comment. Perhaps there is a means you are able to remove me
from that service? Many thanks!