>Brandon Swan – 20 rep Back Squat at 150kg (330#), with a save from the rack:
>Spencer Arnold on: Why do the lifts?
WOD 130506:
BBG
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
10 minute AMRAP of:
6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders
Midline
1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3XME UB TTB – rest 45 sec.
Anyone know of any outlaw friendly gyms near Myrtle Beach? I’ll be heading there for vacation next week…
maybe not outlaw-style methods, but CrossFit Vengeance hosted me for a week while I was there on vacation and Brian and the rest of their trainers and members were great and treated me like a regular. Definitely worth stopping in.
Thanks for the recommendation! I’ll have to look them up.
BBG
1) 75- 77- 80- 80- 82- 85- 87.5kg
2a) 132.5kg
2b) 132kg
Conditioning and Midline in arvo.
Conditioning
2 Rds + 6 HSPU + 30 Walking Lunge Steps
Didnt get time to do midline, try make it up tomorrow.
BBG
1) 50, 55f, 55, 60f, 60f, 60f, 60 kg
2a) 100 kg across
2b) 120, 120x 1, x1, x1, x1
based off 150
Rest later today
Conditioning
2 rounds rx
Midline
1a) 10, 12, 12
1b) 70 kg across
WoD later today…
Anyone have any drills/ques on pulling with the arms on the clean? I’m having a lot of trouble tackling this and its killing my right elbow. I paused and drew a line to exaderate how much I’m pulling with one arm. Thoughts?
Graham Try this:
[youtube http://www.youtube.com/watch?v=uUjpbUJAf7w?feature=player_detailpage&w=640&h=360%5D
1) 135-165-185 for the rest. A lot of misses on 2nd and 3rd at 185
2a) 265
2b) Done off 390 (315) Felt really good this week…
Cond/midline later.
1) Worked up to 125.
2a) 195 across
2b) 260 across
Conditioning: 2+6
1b) 16, 14, 14
3pos snatch #185- missed 3rd pos
# 315 1st pull went lighter perfect technique
#360 failed last rep of last set
Chiropractor- low back is jacked
195×3 205×3 215×1
2a) skipped (hamstring)
2b) 320 (missed 2nd on last 2)
Cnd –
3 (5seconds left)
Mid –
1a) done
1b) 25,22,23
BBG:
1. 85X3, 90X2, 95X1, 100X1
From>Weight today, form has felt a little off lately.
2a. 165#
2b. 155#
Cond:
1rd + 32DU
Ger used our only paralets so I used weights for the 4inch deficit.
Midline:
1a. 190#
1b. 12, 13, 13
Form>Weight*
BBG
1) 165, 185×2, 195, 205, 215(failed last rep), 220(failed 2nd rep)
2a) 285
2b) 330 no fails
Conditioning
3+28
Bbg
3pos 7×1 @185
2a ) none
2b) 335 no misses
Cond
3+2
midline
Tonight
1) up to 165
a) 225
b) 235
Cond 2+22 BB Lunges
RH at 165
TTB 30-20-20
BBG:
155-166-170-175-180×3 (fail)
2a) 245#
2b) 250#
Cond:
3 rounds + 4 hspu
snatches 4/145, 2/150, failed pos 1 and 3 on the last set
hbbs 310
pulls 215-230
con 2+5hspu
first time ive tried those parallete style. Just used a pair of hex DB’s and I was surprised at how much i struggled with those.
t2b 25(new PR), 15, 16
good mornings 135
BBG:
1) 135×3, 155×3, 165×1(failed on high hang)
2a) 215
2b) 245
Conditioning:
2 + 28 Lunges
No RH, did GH Raises instead
TTB 25-20-20
bbg
1)155,165,175,185×4
2a)275 across
2b)280
cond
2+36 reps
mid
1b)31,23,26
BBG:
1.) 170, 170, 180f on hh, 180, 185, 190, 195f on mh 3x
2a.) 240, 250, 250, 250, 260
2b.) (Smolov Week 4 Day 1: 4×9@200)
Conditioning:
1+10 Lunge (*1st round HSPU’s mistakingly done at 8″)
Midline:
1a.) 40 on jerk box reverse hyper
1b.) 26, 26, 23
*Smolov is FS
Snatch work
65-75-85-90-95-100-105(f on 3rd)
Pulls at 150
Squats at 175*
Cond
1+15 WL
First time doing parallettes. Actually got easier as I went and l learned hand placement and timing on kip.
Midline
115 for all
16,13,11
1) 62.5, 67.5, 76, 83, 83, 87.5, 87.5kg
2a) 112.5
2b) 132.5
Gyms conditioning
Extra interval work containing deficit HSPU and also done
Midline done
Bbg-
Cut it at 185
Pulls at 295
Hbbs 325 no misses, these were about as fun as oral cancer
Cond-
2 rds + hspu + 30 lunges
Hspu is huge goat
Midline
Hypers at 200
Subd ghds 3×25, hands are ripped up from sat
2/5/3
Anyone have advice for shoulder mobility improvement / getting comfortable at the bottom of a squat and making your torso more erect? I saw the Bob Takano article a while back, and tried doing some squat overhead presses and can barely do 45# even though I snatch 200. Moreover, even when I do the 45, I find my torso is collapsing forward as opposed to staying vertical.
BBG:
1) 135×2, 145×2, 150×2(f-3rd pos on 2nd set), 155
2a) 225
2b) 245-no misses, second reps were sketchy though.
-Anyone else have ridiculous hip drive out of the hole that puts them in a horrible position for HBBS? (i.e. bar forward/good-morningish)
Conditioning:
2 rnds+ 4reps
Midline:
1a) GM’s@ 150
1b) 20, 12, 12- my shitty pullup bar slowly spins, so I completed 60reps in total.
M/F/S
3/5/3
I do/did hence the reason for my current Smolov FS cycle. I have found that following Spencer’s advice of focusing on glute activation out of the bottom implemented by using KStars “torque in the hips” helps me to actually use my glutes and keep my hips under me instead of turning everything into a LBBS. Hopefully that makes sense.
snatch 135, 140, 145, 150x, 150, 152x, 152x
snatch furst pull @245
squat @ 295
conditioning 2+3 hspu
No time for midline work.
1) 105/105/105/110/110/115/120
2a)185# pulls
2b)215# hbbs
Wod: 2 + 23 lunges
Midline: done
Bbg:
1) worked up to 115# no misses
2a) done at 165#
2b) no racks because of class
Conditioning:
2rds + 6hspu and 24 lunges rx
Midline:
1a) done at 10#
1b) 12,12, 12
1. 85#
2a. 115
Conditioning (45# lunges)
3 Rnds + 6 hspu
3 pos sn-175,175,185f,185,195,195,205
Tempo hbbs-255
Pause sn f pull- 245
Cond-3rds+6
Midline-done
BBG
1) 65,85,95,105,105,95. Heaviest squat snatch since shoulder injury.
2a) 190,200,210,220,230
2b) 225,235,245, 235,225#
Conditioning: No deficit. First HSPU’s since injury on 13.5!
3 rounds, 4HSPU
Midline; DND
1) 75, 85, 95, 105, 115, 115, 125f
2a) 165, 165, 185, 185, 200
2b) 235
Cond
2+1
Snatch 175#
I did Saturdays 20rm hbbs I was traveling to North Carolina from Florida this weekend. I hit 275# it was awesome.
Conditioning
2 rounds plus 2 reps
BBG:
1) 185 lbs across
2a) 285 lbs across
2b) 370 lbs across
Conditioning:
3 Rounds + 1 Rep
Midline:
Done
215 225×6 (1xfail on mid hang. 4xfail on hi)
2a 275
2b 275
2/4/4
Snatch
135- 170
*went for 1RM and got PR @ 205#
HBBS-
285# no misses
Cond-
3 rounds + 54 (6 hspu + 30 steps +18 dubz)
Midline
TTB ( 33, 25, 21)
Rest day recovery went and played in the ocean yesterday. Everything was very labored today. Low back smoked. Considered tapping out but stuck it out.
BBG
Up to 185
2a) 110KG
2b) 147.5KG down to 140kg on last set
Cnd –
2 rounds even.
Mid –
1a) done
1b) Strict 10, 10, 10
Snatch – 3×103, 4×113
Really trying to focus on full extension at my hips, getting contact with the bar, so didn’t push weight too much today.
Snatch pulls – 153, again, focusing on technique, knees back.
Back Squats – 200, failed last rep on last set…
Conditioning
3 rnds + 1 HSPU – Hello, shoulders!
BBG
196 x 3, 206 x 2, 220, 230 (just missed hi hang)
2a) 290
2b) 325 (1 miss on 4th set)
Conditioning
2 rounds + 22 lunges
[youtube http://www.youtube.com/watch?v=Z6YCcPPbUwQ?feature=player_detailpage&w=640&h=360%5D
In transit back to my home station. Had to cut a lot out because of the facilities.
Squat: 5×2@345
Conditioning: 3 Rounds + 4 HSPU
Toes To Bar: 40 Total
BBG a.k.a. shitshow of the year.
155 across, missed last hi hang (shakes head)
skipped 2a, one bar and not enough time to do them separately.
2b @ 305
CND
*subbed 4 ring hspu (no flat wall in my garage to do hspu)
2 rounds plus 2 double unders.
really needed that rest day yesterday. instead, i had to PT test.
1: up to 80kg (82kg is PR)
2a: 110 – 110 – 115 – 115 – 115
2b: 120kg all sets
Conditioning:
2rounds + 21 reps
Strength:
TTB: 30 – 23 – 21
REverse: 60 – 65 -65
BBG
185-225, missed last rep on a couple of them. Heaviest made was 220
2a) 275
2b) 340 (first set at 325)
Cond
3+36 (full ROM parallette hspu, so probably closer to 10″ def), lunges were done in place, no room to travel.
Midline
1a) 170
2b) 25,16,15 these broke down quick tonight
m/34/5’8″/170lb
1) 135-135-145-145-155-155(2+F)-155(2+F)
2a) 195-205-215-225-235
2b) 235-235-235-235-235
Cond:
2 rds + 30 lunges
Midline:
TTB: 21-21-14
Reverse: 5lb-5lb-5lb
BBG
1) 185-195-205-215-225F-225-235F
2a) 315
2b) 388
Conditioning
2 Rounds + 2 (used 115 on lunges….not on purpose)
Midline
1a) 40#
1b) 15-14-15
1) 165 dealing with week of shoulder pain
2a). 275
2b) 315
Cond:
2+54
Midline
1a) 18lb kb
1b). Can’t hold onto bar. Shoulder
1) 155-175-185-195(3x)-195(2x)-195(3x)
2a) 255
2b) 255
Cond-2+10
BBG
1) 115-115-115-120-120-125-125
2a)180
2b) 200(1)-195-195-195-195
Conditioning
3 full rounds in 10:17 – probably at 2rds +40DU at 10min cutoff
Midline
1a) 20lb MB
1b) 25-17-21
BBG
185,195,195,200(f),200,200,205…used straps
2a) 250 – Snatch 1st pull + high pull
2b) 305 – Failed 2 rep on 5th set
Cond
2+20 steps
lunges were done in place, no room to travel.
Midline
1a) GH Raises – 10# plate behind head
2b) 21,15,16