>We should have the final two 2013 Parabellum Series camps posted this Wednesday. It’s looking like NorCal and Ohio will finish out the year, then we’ll start working on the 2014 schedule (Hawaii? Another visit to Oz?).
Just to give those of you who are interested in any of the current camps an update, all of the current roster of camps have less than 10 spots remaining. It’s looking like Vegas and Finland will be the next sellouts, so if you like gambling or the arctic circle, you better act fast.
>Phil Kniep – 3 pos Snatch @ 230#:
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
*UPDATE: For Regional competitors, make these 5/4 Burpee Muscle-Ups EMOM; however, the 3 rounds for time portion should not be Burpee Muscle-Ups.
EMOM for 5 minutes:
5/4 UB Muscle-Ups
-then (rest 2 minutes)-
3 rounds for time of:
21 KBS 32/24kg
GROUP #3 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
3 rounds for time of:
4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups
Anything in the works for a camp in the DC area?
Would be great if you could make it back to Western Australia!
I notice there are three groups, where could I find info regarding the differences and to which group I would belong?
Justin, the groups are for which of the 4 weeks of Regionals that you’re competing.
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.
The exercise I think you’re talking about is called a “sotts press”.
Yes. Are there are any auxiliary exercises / warmups that people recommend to make the body more comfortable in this position?
The lacrosse ball opened up my shoulders unlike any other mobility work has. Check out Kelly Starrett stuff
Lots of things you can do to open up that overhead position. Work mobility on your thoracic area (upper back, front and back). Use a foam roller to lay down on and roll out your back. Do stretches to loosen up your chest/front shoulders. Use a lacrosse ball to smash out your traps, back, and chest. Load a barbell on a rack and get underneath it where the barbell is smashing down on your traps and reach overhead. Use the lacrosse ball to work on your lats and loosen those, too.
You probably also need to stretch/mobilize your hips/glutes/hamstrings/quads to hold that bottom position.
Obviously theres a lot of things that can affect the bottom of the squat, its requires a lot of mobility to be fully erect in that position. Look up those key words in what I just typed on mobilitywod.com and you’ll find a ton of videos to mobilize specific areas. Definitely want to start with the basics and just stretch, though. Hope this helps =)
Thanks. This is all very helpful.
Work on your ankle flexion and get your but between your heel. Here Spencer hooks it up! Especially the “this drill” at the bottom love this one.
The Kelly Starrett stuff is great, but I’ve never found anything more effective than these simple stretches from Glenn Pendlay.
Upper Body: http://youtu.be/XKLVlYt2Ioc
First 3 regional wods posted. Check em out.
Not sure if you guys noticed, but you should set the height of your rings for the burpee muscle ups at 82″ for women and 88″ for men (measured from floor to the bottom of the ring).
Good catch, Chris.
1) 80kg, made all lifts, Felt good.
2) 100kg, made all lifts, Felt good.
EMOM – done, got all muse ups
-Rested 2 Minutes
1) 60 kg No misses
2) 70 kg No misses
EMOM MU – No misses
Rest later today
1) 1 MU + 4 ring pull ups (got my first set of UB MUs)
2) 17:05 (1 MU + 6 ring pull ups)
1) 9/9 @ 170lb
2) 9/9 @ 225lb (very rough)
5-5-5-4-5 (all unbroken but didn’t stick strictly to the EMOM… rotated through with partners. This is getting a hell of a lot better)
rest later this evening…
Still new to outlaw, so sorry to ask but what does the 5/4 in the UB muscle mean? I know ub is unbroken. Says it again in the conditioning wod with 5/7. Thanks again
men do 5, women do 4
1) 190 lbs
2) 235 lbs
EMOM 5 Burpee MU’s – 5, 5, 5, 5, 4
I think the taller guys will have a slight advantage on these. At 88″ I had to make a slight jump to get a good grip on the rings. This also resulted in the rings swinging around when coming off them. Being a stubby bastard sucks.
*Rest 2 Minutes
Extra Group #3 Conditioning this evening
Extra Group #3 Conditioning:
Need some confirmation: it says for muscle ups at regionals 88″/82″ from the floor to bottom of ring… But mentions a safety mat on top of the floor? Does anyone know the thickness? If its a standard safety mat I’m guessing 2″ thick? Making the ring height 86″/80″?
Ah, good catch – I did not notice that.
It does say that it will be 88/82 inches “from the bottom of the ring to the floor beneath the safety matting.”
I am guessing they will use the same mats they did last year… and I am pretty sure is this:
Thickness is listed at 1.25″. So that would put your ring height at 86.75″/80.75″.
Burpee mu’s done – roughly 35 sec each round.
First round Rx then did pull ups and ring dips.
Didn’t time, still getting used to muscle ups.
Snatch complex at 95
Clean complex at 110
Lifts felt great today
Felt nauseated the whole time. Not good
1) 1 miss
2) missed last jerk
No fails but snatches felt like shit today. BtN PP easy.
Emom MUs good but final set was 3-1-1. Otherwise no fails and no singles in the wod. 46 MUs in a day is a PR, I am usually done after 30.
1)185 no misses
2)220 no misses
12:19 500m rows vs 400m runs, it was raining
emom done all ub
– 20 WB
– 40 PU
– 20 WB
– 40 Box Jumps
– 20 WB
– 40 dips
– 20 WB
– 40 KBS 2pood
– 20 WB
Then 1500m Row cooldown
1.) 180 no misses
2.) 195 1 PJ miss behind
1.) 5, 3, 2, 3, 2, 2
2.) 12:21 (MU’s in 4/3 split)
First outlaw session.
1) 65k No misses, felt good
2) 80k no misses, limit of my touch and go
1) 5/3/2/2/2 rest done as ring pull ups
2) 20:30 MU’s broken as needed
BMU all 5s made
4/3 on all mu sets hands torn to shit
-heel of my palms are torn to shit
1) @155 – bar slipped off my back on 1 set.
*pretty proud of today’s effort.
EMOM for 5 minutes.
30 MU in 5:18 (PR) all sets unbroken
I’ve never completed more than 30 MU in a WOD, let alone 51. And usually i die at 24 or 25.
I fully expected to give it my all today and fail. Not only did I succeed, I PR’d and completed a ridiculous amount of Muscle ups with good transitions. Super Stoked
1) 206 – two misses I made up
2) 231 – two misses I made up
P1) Missed 5th Burpee MU on last minute
Power sn-185 no misses
Power cl-195 no misses
Emom- no misses.
50m shuttle on the 400s
1) 155lbs no misses
2) 190lbs no misses
Conditioning: 425 Meter Block Run w/ hills. No MU; subbed 7×2 Sternum to Ring PU+ 2 Ring Dips. 24kg KBS. 11:42
Regionals Saturday posted
1) Done at 120. Felt great.
2) Done at 155. Felt great.
Muscle-ups done on bar (no rings).
Conditioning: Around 15 minutes.
WOD – 10:03 (only 3 MUs per round)
Midline work from Monday
Did 5 sets of 3 power cleans
rest 2 minutes
Did burpee muscle ups for part 1
1) Snatches at 100
2) Cleans at 115
3) Muscle up EMOM – Did sets of two instead of four for the ladies. At least I can cycle them now!
16:38 – Did 12 C2B pullups instead of MU (done as sets of 7 and 5). KB swings unbroken for two rounds, 11 and 10 last round. Lost grip.
All Burpee MU’s completed
11:52 – felt like a slug the whole way through
snatch – missed 4th
Clean and jerk – had to scale it and didn’t finish
doing the 20rm hbbs yesterday, gave me a taste of my own medicine, “Don’t deviate from this program”. had no legs today and felt like crap.
BBG 1) 105 complete
2) 135 complete
Conditioning: 1)EMOM 5 min 5 UBMU (only got 5,4,3,3,2 unbroken)
2) 2 rounds 12:01
1) worked banded MU
2) 13:28, subbed 10 burpee CTB PU for MU
Bar fell off back on third and tweaked shoulder. Just did snatch after that.
K so bad day but ill post anyway. Trying to catch up a couple days so did
The 3pos sn, felt weak and slow, up to 175.
Wod: 10min amrap
6def hspu 6″
30fr rack lunges 95#
Hspu took 7min I’m sure
Wod: 5min emotm
forgot to rest 2min so straight to
500m run with in and out of building.
*musta ran to MCDonalds for some fries and milkshake during each rd cause I went superslooo.
Rev hyper done.
1) 120 (added some OHS after the PP for practice)
a. did 3 burpee MU per round, took about 25-30 seconds
b. 10:29 (unbroken)
Both felt really good today
Not happy with this. Could not hold hook grip after the 3rd rep.
Cnd – Done as a separate workout