>Once upon a time Caleb Williams squatted 722# at a BW of 148.5#. Yesterday he did a 335# Hang Clean & Jerk at a BW around 152#. He also has the 69kg American Record in the Clean & Jerk at 166kg, and was tied for 15th in the world on 13.5 with a total of 220 reps.
Now your job is to put two and two together.
Caleb Williams – 152kg (335#) Hang-Clean & Jerk:
WOD 130621:
Strength
Smolov 1/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.
LOL surely no one would be so stupid as to ask that. Anyway- are these full squat KB snatches or power-KB snatches?
Cheeky
I get all emotional when you mix the # with the kg.
Michael, you know how I feel about #, you guys need to move to kilos for EVERYTHING!!
+1
it turns out that i have minor hip tears, theyre not that severe but i still have to take a lot of time off. such an unfortunate situation but im still 17 and have a lot of time ahead
Ha, you might as well ask if it’s a Power HBBS
Big shout out to DESERT VALLEY CROSSFIT in Mesa, AZ- after hitting up about 4 other CF boxes and getting denied, these guys let me in and let me continue my outlaw way program while down for my master’s program institute. They were so gracious… and bad ass! Just a big thanks!
+1
Just curious, why would a box not let you do your own thing? I’m a garage gymer, so I’ve never even been inside a cf box, except for the last fight gone bad. Do they just have classes and not let you workout in free time or something?
That’s video is insane !
Strength) 140kg really smooth, nice bounce out of the bottom
Cond) 110 reps unbroken throughout the entire 5mins. Broke into 5’s. 55 reps each side. Had a good rhythm going with 10 reps every 30secs. First time doing this test so didn’t wanna push too hard that I would drop the KB but there is plenty of room for more reps.
HBBS were supposed to be 240#, however, I had to scale to 225# after 3 sets…still had to fight for all those.
For the test I followed your example and tried to go smooth in sets of 5 per arm. Came out with 65 reps…far from great, but I stayed solid and relatively unbroken.
Guys i’m new here, a little help please…I know this might sounds rediculous, but what is a HBBS? Thanks for the help
Haha
+1
Lmao
http://lmgtfy.com/?q=hbbs
You found and considered this programming and don’t know what a HBBS is? Seriously?
seriously….speechless.
High back bar squat. Search google for some videos
This is some near-first class trolling. Well played Jax.
HBBS – Heavy Bar Backwards Snatch
high bar back squat idk why everyone else had to act like they knew what that was from the beginning. I apologize for them.
Like.
Tristan is obviously the next rich froning to be making comments like he is.
Strength
310#
Conditioning
Gym WOD
That speed under the bar is incredible.
+1
1 – 325. More mental than anything.
2. 109 Reps. Put it down once for chalk cuz it was slipping.
I also just live in Korea and am not Korean. FYI
Good work Korean John (who is actually American)
Seriously man, strong stuff. Hopefully we run into each other again in Asia!
Edit: *Canadian. Haha
*Husky
Ey?
Smolov) 8×4 @ 113kg
Cond) Ran out of time, but instead did the WOD from my box (Fran) after the last class finished.. PB’d too.
Strength
#250
Condtioning
80 snatches
#TheOutlawWayAfghanistan
Squats – 350#
Snatches – 105
Strength: 235# smooth and comparatively easier than day 1
Conditioning: 54@55# (that sucked)
M/34/171#
M/F/S: 1/3/4
#TheOutlawWayAfghanistan
Edit: 84 Snatches at 55#
1) done off of 390 (315) with no misses
2) 120 reps at 53lb (unbroken)
M/F/S – 9/9/7
Nice MFS
Strength
245#
Conditioning
34. Really need work on KB snatches.
#TheOutlawWayAfghanistan
Strength
Smolov 1/2: 120 kg
Conditioning
110 reps (55 each arm), 24 kg
S: 280#
C: 65 reps
S
1. 332#
C
80 reps
Sever hamstring spasm on wed left me disabled and envious of all you guys who were able to squat today and on wed…cant workout much at all and now i, left to question my very existence…who am i!!!
M/37/210
HBBD 8×4 @ 320
Felt strong. Really tried to focus on rapid pace of squats, not resting to much at top. 1st 3 reps felt smooth and fast 4th rep each time was unpleasant.
KB snatch 120 even. Doing some Internet searching saw some beasts pulling close to 200 reps. Much respect to those folks. I did 20 UB reps each hand, felt challenging but able to maintain pace!!
1 hr sleep!
Army APFT AM … Only thing worth tracking was the 13.27 2 mile.
1) 300
Cond) 102
#TheOutlawWayAfghanistan
Smolov Week 1 Day 3 240 lbs
5 Min. Snatch Test 104 (Goal was 100)
M39/185#
250#
44# kb x 103
Strength:
-@315, 1 miss, made it up at end
Conditioning:
-KBS Snatch test (53lbs) RX’d
-105 reps (didn’t put it down)
HBBS @ 220#
KB Snatch Test: 54
Yeah, I suck.
Anyone know an Outlaw friendly gym in downtown manhattan?
cf hells kitchen
Been to this one. They really move the class along well for the volume of work. Cool shirts too.
STR – 225#
COND – 110, did w 55# DB
HBBS 200
COND-83 AT 20KG shoulder was iffy. then did 25 with 24KG should have trusted my power, not happy
1) 8×4 @ 285lb – all good no misses
Cond: 102 @ 55lb
Goal was at least 100 so somewhat happy with that
Str –
@ 320
Cnd? –
140
Sets of 10, i think to get anymore id have to go to larger sets
Strength:
Based on 335. Starting to get heavy.
Conditioning:
116
Strength:
165#
Cond:
102 Rx
Also strung two muscle ups together today! No false grip. Yess.
No squats
Cond:
115
Strength
1.) 285
Conditioning
121
Strength – 260 no fails
Cond – 98 reps unbroken.
HBBS – 255#
AMRAP – 109 reps
HBBS 245#
KB Snatch 87 total reps!
OUCH!!!
1.) 255
2.) 97
Squat: 8×4 220
Snatch test: 104
1) 275
2) 78 total reps
1. 160#
2. 108 reps
Sets of 10 to 100, 4, then 4. UB.
1) HBBS @ 170#
2) Snatch Test: 128 reps UB at 14kg
*sets of 5 – probably should have done 16kg
hbbs 310
kb snatch 109, did this test just over a year ago and got 88
mfs 2-4-2
Strength: 305#
Conditioning: 70 total – 5 reps each arm@ 53#
Strength at 370
Conditioning: 118. Sets of 5 to finish it out.
Strength 380
Conditioning – 149. Sets of 5 switching on the downswing.
Solid!
Any outlaw friendly gyms near Baltimore airport?!
CrossFit BWI was pretty cool about me doing my own thing. I’d call ahead and make sure though.
Ya dude I emailed them. They said they only do there own programming.
Strength – 207.5
Conditioning – 64 reps
M/17/155#
HBBS – 225#
Conditioning – no KB heavy enough where I lift, so used DB. 94 reps
Strength : 136kg / 300lb
Conditioning : 108 reps UB 24kg
HBBS 295#
110 KB Snatches @ 24kg (alternated hands every 5)
Squat @ 225
Cond: 69 reps @53#… I live in panhandle FL and the gym is an open air facility, had to chalk up twice otherwise the KB would have turned into a projectile and didn’t feel like being questioned for murder this morning!
Strenght: HBBS@185lbs.
Conditioning: 106 reps UB @35lbs.
HBBS 240 got tough
24kg KB, 112 reps UB, paced heavily but this was fine.
HBBS: 335
132 reps UB
Strength: 310 8X4 no misses
Cond: 72 reps.. need to do more KB snatches. This is my third time ever doing them. Unbroken though
117.5kg – no misses
77 snatches – took rest between switching arms, shouldn’t have done this, couldve easily gotten 90 or even 100, wasn’t really tired after the 5 mins
HBBS @280
Cond: a mentally weak 98 reps. Fuck
Strength: 300#. No misses.
Conditioning: 101. Tens until 90 then 5’s.
HBBS @ 125
131 reps Rx – 75 UB, rechalked, sets of 10
Strength- 307#
Conditioning- 90 Reps Rx
2/3/5
M/25/160
Hbbs:225 Smalov is a mind fuck
Conditioning: 70 reps @ 24kg 5 alternating per arm.
HBBS Done at 290#. Hardest set yet!
104 Snatches, too many breaks, should have done more.
Ready to rest Friday and do more squats Saturday…bring it.
str
300
cond
93
Strength 350
Cnd 130
255# squats.
Conditioning this evening.
Strength:205
Conditioning:50
Strength
285#
Conditioning
111 reps
Str: All @ 205# (2 no reps which I made up at the end.)
Conditioning:
100 total reps rx’d
(Did way better on this portion than I expected, ripped the heck out of my hands though.)
Strength: 210# – these felt good
Conditioning: 70 – these didn’t, tears are gonna make the next few days suck.
1. 221#
2. 90 reps…not my best
1. 8×4 @215#
2. 68 reps @24kg
Strength
295
Conditioning
101
Strength: 135Kg
Cond: 106 (sets of 5)
MFS: 444
Strength: All sets @290 lb.
Conditioning: 107 reps, KB snatch needs some work
Strength 215
Cond 90
Adam Kubo
M/27/5’11″/170/NorCal
Strength = 275
Conditioning = 86 … I did “Annie” 5 minutes prior to it. No excuse though, that is a shitty rep total.
285#
65 reps RX. I have no idea how I could of gone faster.
Strength: @250
Cond: 94 reps with 50# DB
Strength – 245
Conditioning – 110 reps
25 each arm till 100
Started with left
Ended with 10 on left
Strength = done
Conditioning = 113 reps
1) 255
2) 135
F/31/157 Northern Cali
HBBS: 150#
Conditioning: 132 reps, unbroken until rep 106 @16kg
Strength: 115# (form is improving every day)
Conditioning: 65 reps (35# dumbbell snatches, no KB)
Strength 8×4 @ 265 done, felt good
Cond KB Snatch test w/24kg
110 reps
1. 260 no fails hips were not warmed up haha
2. 70 UB, 110 reps total, was not as hard as i thought but i tore a little in the hands
Strength – 252
Cond – 84
HBBS @340# off 425#max
90reps
1) HBBS 155
2) KB Snatch 134reps @16kg , should of used 20kg, tried 24 was comfortable for high reps.
312.5# for squats
124 KBS in 5 mins
1. 145kg
2. 150 sets of 15, 5 x 10, 2 x 5 easy for me, felt good
8×4 @ 345
117 kbs
Strength-295 no misses
Cond- 97 reps
Smolov- 270#
WOD- 98 reps, finished 100 reps
Smolov
Hbbs 8×4 at 295# some how legs felt worst then for the 7×5 even after rest… Weird … Cannot wait to see for tomorrow
Snatch test – 82 reps total with out dropping the kb and as unbroken As I could with the grip slowly breaking down
Strength: 175
Cond: 104
1) 8×4 @ 235.. Felt good again today. They were smooth and quick.
2) 80 total reps. Blahhh
smolov 8×4 at 285# legs are feeling better than i expected. rolling lots seems to help.
kb snatch – 106 reps. no drop, switching hands every 5 reps, helped to save my grip.
Smolov 285
KB Snatch 114
Felt Easy 14 rep PR from 6 months ago
Strength:
1) Off 310 (250)
-brutal.
Conditioning:
98
-paced way too much
8×4 @ 196
conditioning: 65 reps
1) off 455: 365 no misses
2) 132 unbroken, switched r/l sets of 10
Strength: 8×4 @320#
wod: 88
Paced too early. Could’ve had 100+
1) 8×4 @ 285
2) 112 kb snatches
squats 8×4 @360#
no conditioning, still a little woozy from possible food poisoning.
Strength:
Done @ 365 lbs
Conditioning:
118 Reps
Broke a few times – worried about tearing my carnie hands and ruining their pungent cabbage aroma. They just barely healed up from regionals and I am competing in my first weightlifting meet tomorrow.
Strength
345#
Conditioning
118- tried to pace a bit, dumb fuck!
1)7×4 265
1×5 265
an hour later
2) went 30 unbroken, 110 total
sets of 5-10
1) 255#, fairly smooth
2) 102 @ 55#, broke up a few of those
1. 255
2. 97 reps, 10s for about 60 then fives. Kept it consistent.
smolov 160#
kb snatch 75-unsure of the pacing can probably up this by 10 at least
1. 8×4 330#, no misses
2. 118, 5L 5R-unbroken
HBBS 8X4 @ 80% – rest at least 2 minutes
275 for 2 sets, then failed rep 4 of set 3
then 255 for the last 5 sets.
Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.
78 reps- Did not put KB down. Went sets of 3. Not winded but form starting to break down on left hand.
…form started to break down in the 4th minute.
12 Mile Ruck March this morning. Thought I’d make it through to today’s WOD but I’m a big baby…
Made it through squatting last night.
8×4 @ 175
No time or energy to WOD.
4/8/8
strength done at 340#
cond. 80 reps
MFS: 6-7-5
Strength: 4×205,6x4x230,4×205
Conditioning: 90 reps
26/165#
1/1/3 (back left of left knee feels tweaked from those GHDs)
Squats: 80% of 315# @ 252.5#
250×2; 255×4; 250×2 – Mean of 252.5#
5 min. AMRAP KB Snatches:
101 @ 26kg (10, 10, 5’s to close)
Not winded, hands felt close to ripping, maintained form
Link: http://m.youtube.com/watch?v=7cu1YdWgJd8
Strength
complete @ 290
Conditioning
90
Strength:
Done at 230#
Conditioning:
80 Reps
1) 245#
2) 120 reps
1) 275#
2)92reps Rx
1) 325#
2) 88 (pussied out, blood blister developed half way through slowed me down)
HBBS:
275#
Conditioning:
108 reps
1) 210#
2) 66
HBBS: 305. Oddly easier than Wednesdays.
Snatch test: 94. Did 5’s each arm and switched. Only put it down once at about 3 minutes.
Due to unforseen work conditions, was unable to complete my work out today.
I know dumbass noob, do the program or gtfo blah blah blah, but seriously, for the smolov jr, is it better to skip this day all together or play catchup tomorrow/sunday with no rest day for monday.
Or should I just look up the “do what the fuck you wanna do” video for myself.
Strength: 295#
Conditioning: 112 reps Rx
Good WOD!
I missed day two and made up back to back. This sucked and I am sore. The end.
Back Squat 8×4@235
KB Snatch 24kg: 50 sucked ass, definitely exposed a chink in the armor
smolov – @ 213 (accidentally did 85%, and I was like, this is really fucking hard. yeah, no kidding)
KB Snatch Test – 105. hubby is a RKC, and would probably divorce me if I didn’t get 100.
Strength:
245#
Conditioning:
72 reps. First time doing KB snatches and sweet. baby. god.
1) 235#
2) 100. 50 each arm.
Back Squat 8×4@235 – felt strong
KB Snatch RX-50 big VA Jay Jay, exposed a chink in my armor
Squat: 355 – I pussed out and didn’t add the extra 5lbs for 360. No fails.
Conditioning – 110 reps.
Strength
8×4 @ 215
Conditioning
95 reps @ 16kg
1) @ 326
2) No time. Lifting in a meet tomorrow. Also found out my team is going to the Games this year. Crazy.
1) 310
Cond:
108
1/2/2
Squats felt terrible so tired and weak. Need to be better tomorrow.
Squat 270
KB Snatch 103…had a moment say 15 th 20 seconds where I just did kb swings to recover the shoulders. Not sure if this is allowed or itended but i figure it better than setting it down
Squats – all done @ 120kg
Cond: 100 reps
1) HBBS @ 310
2) kb snatch test 103
1)315
2)102 KBS @ 24kg
1) 400
2) 102 ub
1) HBBS- 195
Cond- 75 Sets of 5… not UB…RX
Str) 211#
Snatches) 68
Strength) 84kg based off 105 max
Different Conditioning)
25 Rounds for time:
5 Wall Balls
7 V-ups
Time: 13:29
HBBS
252
Conditioning
86 put bell down once for chalk
A) Squats @ 290#.
B) 66 reps. May have paced this too much. Should’ve gone harder. Unbroken, bell never touched the floor.
Strength– done@320
Conditioning– 50L/50R-100total
Squats @ 290#…check
5 min kb work:
No kbs so I used the 55# db
100 reps
HBBS 285# and 295# on the last set
KB 91 reps. Started out with sets of 10, switched to sets of 5 after 40 reps
HBBS @ 205#
KB – making up on Saturday – not feeling so hot
60 reps with 55# KB
Strength: 185
Conditioning: 120 reps unbroken
Squats <<skipped can barely function on my feet
Cond.
92 reps
Gets some interesting conversations going at the campground 🙂
HBBS: #260
KB Snatches: 81 Rx’d
HBBS: 235#
5min KB Snatch Test: 54 total (27R/27L) @ 55#
Strength
252.5#
Conditioning
100 reps UB
(50R/50L, broke into sets of 5)
HBBS – 225# (off of 280)
Have a home gym with only a 40lbs and a 60lbs kettlebell. Did 60lbs for the first 2:30 and 40lbs for the second 2:30.
92 reps total – 30/62
HBBS-275 off 345#
Kb snatch test- 61 total.. sets of 5’s.. (31L/30R) @24kg..
KB snatches five minutes #35 kb 140 reps. I did 20 each side then 15’s then 10’s. I felt great and wanted to go for ten minutes. 🙂 I have loved this programming the last two weeks and can’t wait to get stronger. #215 on back squats and it felt great.
Strength: 195#
Did a WOD to practice for an upcoming competition.
MFS: 5/5/5
1) 8 sets of 4 @ 180, took about 25 minutes
2) 52 reps Rx, spent more time lowering the kettlebell and controlling it than doing the snatch movement
HBBS 64kg
KB snatch 66 total reps
Squats 285
130 snatches 10s
HBBS
245#. Felt smooth
Conditioning
16kg 80 reps
55# didn’t feel like I would be able to go unbroken
1) 255
2) 90 (dumbbell)
Str –
300
Cnd –
105
HBBS 8×4@80, 108kg done
5min KB snatch, 88 @ 24kg rx. should have had more, last time doing this ripped my hands to pieces so was slow getting into it.
HBBS 8x4x82,5kg done, pretty hard in the end, not my day I guess!
5 min. KB snatch, 70x24kg, could have done 5 or 6 more!
MFS 663
#TheOutlawWayGermany
Strength- 270
Cond- 107 reps Should’ve pushed harder on this one.
m/34/5’8″/175lb
HBBS – 8×4@245#
Cond – 80 reps, should have gone a little faster on this one
(Saturday June 29)
Strength – 6X4 @ 240#
Cond – 70 reps, not unbroken
Strength: 205#
Conditioning: did my box’s WOD
Str: 140kg. Each set was nonstop, no pauses between reps
Cond: 55# DB (no KB’s) 90 reps (did a reverse ladder with each arm starting at 10 and made it to sets of 5 before I ran out of time)
Smolov- 8×4 @ 235
Cond: 83 @ 45# (all we have over here)
M/26/5’7/175#
Smolov: 8×4 @ 235#
Cond: 86 kb snatches @ 24kg
Rechalked a bunch really hot and humid
In the gym so it felt like it was slipping.
HBBS – 230
KB snatches – 77
1)FS-8×4@195 No fails, had to use the belt for sets 4-8