>The registration and info pages for the San Antonio date (January 24th-26th) of the Para Bellum Series are now live.
CLICK HERE to register for San Antonio, January 24th-26th.
CLICK HERE for more info.
>Games prep, CrossFit Rise.
WOD 130709:
BBG
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
You know what would be a cool addition to the new site. (And maybe this can really just be a forum post, I remember a mentioning of forums in the new site.) A page dedicated to outlaw friendly gyms/garage gyms in areas around the world. Just an idea. =)
That would be awesome!
#1102austinave college station texas sir!
+1
+1
On this note, I am goin to be in Vegas in September from the 4-6. Any Outlaw friendly gym recommedations?
CrossFit Apollo should be welcoming, considering they are hosting a Para Bellum camp.
In addition to that list, how about an “Outlaw Way” official flag that gyms can buy and hang as notification that they are Outlaw friendly?
http://outlaw-gear-2.myshopify.com/collections/frontpage/products/affiliate-outlaw-friendly-gym-banner
How about some Outlaw flavored coolaid that also adds 50lbs to your snatch?
155# may be a little to heavy for me to get the proper effect on the conditioning , what % of my max would be a good load ?
Ha… You said “Good load”!
lmao
Bout tree fiddy
i own and operate an outlaw friendly gym in bristol, ri…all wayward sons and daughters of the outlaw way are welcomed…
ill remember that when im back in MA thanks
rudy i been trying to get autlaw wod short but they all sold out any chance they going to get restock soon
C&J) 140kg, missed 145kg and later realized that my hips were set too high and caused the weight to go forward stopping me from holding it on the rack in the hole.
EMOM) 125kg, no misses
Pause front squats) 120kg
Push press) 100kg
Cond) 9:13rxd
Anyone know of a good hip flexor mobility/strength routine? Would be greatly appreciated
You may have already looked here. But I really like the first one KStar shows (using the yellow D-Ball to add some torque). It’s also nice if you have a training partner to add that torque that way they can continue to push your foot out further and further without you having to stop the stretch.
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip-flexor-fix-runners/
That could help.
p.s. Thanks for the bullet proof shoulders routine. It’s really helping.
Thanks Mike I’ve been smashing my ITB, adductor, adductor, quad and origin point of the hip to the point of bruising almost so hopefully it helps a little more
C&J) 120
EMOM) 105kg,
Pause front squats) 100kg
Push press) 90kg
Cond)16.3
C/J: 220 my jerks suck now.
EMOTM: @ 195 fast and easy ?
3a/b on same bar: 155/160/165
Cond: later (i hope)
M/34/170
M/F/S: 5/5/7 (wrist)
#TheOutlawWayAfghanistan
C&J 80kg
EMOM 70kg (failed last one)
3a/b 60kg (last push press only 2 reps)
Conditioning: 24.30 (40kg on snatch) great pacing
BBG: 245#,255,265,275, missed 290; CJ felt like shit today, maybe it was because I did it at 5:45am lmao, normally I am up for a few hours and do my BBG around 10am.
Will Post Cond. after I coach my classes and clients
Clean and jerk 255, missed 275
EMOM 230
Front squat 230
Push Press 155
Conditioning 13:20, 135# snatch
1. Clean and Jerk 230-> PR!
2,EMOM 200 ( missed one attempt)
3a Front Squat 135-165-185
3b Push Press 135 across
Conditioning: 10:14 with a 135 snatch
BBG
1) 225-245-255-265-275 (5/5)
2) EMOM @ 245 (4/5)
3a) 3X3 Pause Front Squats:
225-275-300
3b) 3X5 Push Press @ 185 (one set)
Conditioning: 10:57 Rx
BBG
1) 225 (-10)
2) 195
3a) 145-165-185
3b) 145-155-165
Conditioning
12:24 with 115# power snatch
M/37/210
BBG – 265 (-20)
EMOM – 235 no misses
Rest this afternoon
Dear Coach,
I know you get a lot of these “thank you” moments about how athletes have hit numbers they may have never been able to achieve on their own and how it may be a bit cheesy but yesterday I had mine. Thanks to your programming I was about to do my trouble number (315) for back squat x10 (old was a double at best) and I took my old pr (345) and did it for 5. Then, just because I wanted to do it, I did 365 for doubles and just had this overwhelming moment of success to a point of tears. My youngest brother and closest friend is about to experience open heart surgery at the old age of 19. The fucked up part is that this is one of those ultimatum surgeries that may fix the issue or kill him. He is my biggest motivation to stick with this program and pursue Crossfit as a career goal. Thank you for not only doing what you do but excelling at it.
Sincerely,
Logan Jenkins
Praying for you and your brother, Logan!
+1
BBG – 225, 255, 275, 295 (f jerk), 295 (f jerk)
– 6/6 @ 245
3a & 3b – Later
Cond – 17:18 Rx. A few Diamond Dave Judy Chompin reps sprinkled in…
+1
BBG
1) 95 kg
2) 85 kg
3a) 105 kg
3b) 65 kg
Conditioning: 12:28 (55 kg Hang Power Snatch)
C&J : 255lb
EMOM: 225lb
3a) 225lb
3b)195lb
Conditioning : 11:54 + one torn to shit hand
Are we still initiating a bounce to get out of the hole after the pause on the Front Squats … or are we doing these Klokov-style now – just pushing back up?
Do what is written. If it doesn’t say bounce, don’t bounce.
Front Squats: 275
Push Press: 245
Conditioning: 8:55
BBG: Later
1) 305
2) 275
3a) 265
3b) 205
c) 10.50
#TheOutlawWayAfghanistan
#GotQuads
C&J: 255 – 265 – 275 – 285 (PR) – 290 fail
EMOM – 245 #
3a) 225
3b) 205
Conditioning: 10:25 – ONLY did 3 rounds of Cindy each time because had to go to work
Clean and Jerk 215
EMOM 195
(i know this is low for most on this site big weakness thats why Im here)
3a 195
3b 155
Conditioning 11:39 RXD
My numbers are almost identical. Don’t be discouraged, we’re all here to improve ourselves. Your doing a lot just by showing up every day and working as hard as you can.
For the pause front squats: When I pause at the bottom, how far in the hole should I be? I did these and I felt I was so low that my glutes and hams were almost disengaged, like i was just sitting down. Is that too far? Of course core and back were all still tight. It just was a new position for me and I want to make sure I’m not being too hard on the knees by being too low.
BBG:
1) 205-215-220-225-230 (no misses)
2) 6/6 at 205#
Strength
3a) 205-225-235
3b) 155-165-170
Conditioning: 14:03 w/ 115# Power Snatch
BBG: 1) 205, 215, 225, 235, 245
2) emom @ 210, no misses
Rest later in the afternoon
3a) 245# pause fs
3b) 185 pp
Cond: 14:10 Rx…fml
BBG:
1) 225-255-265-275-285f
2) 5 at 235#
Strength
3a) 3 @ 225 (could of gone heavier, but body wasn’t feeling it today)
3b) 3 @ 185
Conditioning:
16:20 Rx
BBG:
1) 265# (10# PR)
2) 235# – no misses
3a) 225#
3b) 185#
Conditioning:
17:44 Rx
C&J- 225#
4/5 @ 205#
Front Squat- 185#
Push Press- 145#
Metcon- 13:42
Clean and Jerk @ 225 (10# PR) with metal plates
EMOM at 195
Front Squat at 245
Push Press at 185
Conditioning only time for 5 rds of Cindy and 15 snatch at 135. Time: 6:32
I lied. 8:32
My numbers are very similar Kyle, no need to get discouraged. My Oly lifting has been holding me back for quite a while, that’s also why I’m here. I want to get better. Just keep practicing man… I’ll struggle with ya
BBG: 220# (PR)
EMOM: 190# no miss
Front squat: 185/185/185#
Push press: 155/155/155#
Conditioning later
Clean and jerk 215
EMOM dnf
Front squat 185
Push Press 165
Conditioning 22:03, 135# snatch
1) 260# (-15)
2) 225
3a) 225
3b) 185
Conditioning
14:22 did the snatches at 135 because my body felt like it was entirely made out of shit today
BBG:
1.) 255 (-10)
2.) 225
3a.) 265
3b.) 180
Conditioning: 10:48 (155 Snatches were one at a time)
1) 285 (f) – 290 (10#pr)
2)EMOM – 245
A)185/205/225 – next time 225 all sets
B)185/195/200 – next time 200 all sets
Conditioning – 11:20Rx
C&J 101kg
EMOM 91kg (failed last one)
3 a/90kg B/80kg
Conditioning: 13.20 (115 libras)
BBG:
1. 260#
2. 225#
3a. 185# 205# 215#
3b. 175# 190# 200#
Conditioning:
10:05
Bbg –
315 ( super happy with this)
Str –
275
215
Cnd –
10:55
Might have done 6 rounds first time
dude i did 6 the first round too by accident, damn crossfit counting/tracking…keep up the good work man!
BBG-
265 heaviest set
– EMOM @235#
STR-
1) 225/235/250
2) 175/185/190
COND-
10:22 RX
M/17/155#
BBG:
1) 225# (Jerks were off, but completed)
2) EMOM @ 195#
3a) 185#
3b) 135#
Conditioning: 11:57 (115# Snatch)
BBG:
1 135-145-150-155-165
2) 140
3a)115-120-125
3b)105-115-120
Cond.. 10:49 95lbs
140/155(F)/155/165(match PR)/170(F)
2) EMOM 85% @140#
3) a) 145/165/180(failed 2nd rep)-165(3reps)
b) 105/135/145(2reps, PR)-135(3reps)
Conditioning: DND, probably make it thursday….
1) 225, 245, 255, 265, Failed Jerk @ 275
2) 5/5 @ 245
3a) 155, 185, 215
3b) Did not complete
Cond – 15:26 Rx
BBG: 220
No misses on EMOM
3a) 185 205 225 (everything was ridiculously easy, but a lot higher than it was pre smolov)
3b) 175
Cond: about 8-9
BBG:
1) 175# (Worked on a barbell complex for competition this Saturday (DL, hang PC, jerk, FS, and jerk)
2) Still did EMOM @ 160#
3a) 175, 185×2 (Did reg. FS forgot they were pause squats)
3b) 125, 135×2
Conditioning:
12:44 RX
c+j 225, failed the jerk on 230
emom 195
front squats 225,235,245
push press 175,175,180
will do con this evening
con 11:48
didnt string together any unbroken snatches. they all just came from the floor
M/19/189
1) 265 (5 lb. PR no misses)
2) 225
3) 225/135 toasted from c&j
cond. 12:57
BBG
1) 225-275
2) 235 6/6
3a) 275 on all
3b) 185,185,195
CONDITIONING
11:28
bbg – 90-80-90-95f-95f-95
2 : 87.5kg – 1fail
Seem to be stronger in the jerk if I keep my head back more before the dip
3a: 80-82.5-85
3b- top set 70kg, failed on 75
conditioning: (PSN 60kg) – 18:20
really underestimated the powersnatches after the bbg & cindy …
bbg
1)295
2)265 emom no misses
3a)245,255,265
3b)185,205,225 f last rep
cond
12:12
1. 255 (missed 265 jerk twice)
2. no misses @ 225
3a. 225, 245, 255 (failed 3rd)
3b. 165
Cond: 15:00
1. 145
2. 125
3a 115
3b 105,110,115
Conditioning (85#)
10:06
BBG:
1) 175
2) 150 6/6
3a) 185
3b) 150
Cond: 23:25 w/ assisted PUs, reg pushups and 115# power snatch
BBG – 225, 245, 255, 265, 275f
EMOM @ 235, no misses
Strength:
Pause Ft Squat: 245, 245, 245
Push Press: 185, 185, 195
Conditioning: 14:11
M/27/5’11″/171#/NorCal
BBG
1) 205 – 225 – 245 – 265(PR) – 275#(F) got underneath it started the squat and leaned to far forward.
2) EMOM @ 240# 5/5
3a) 200#
3b) 190#
CONDITIONING LATER
CONDITIONING
9:34 Rx. Fuck yea! The worst part was Cindy.
Power Clean and I get along. Squat clean will the be death of me…
Clean & Jerk – 270
EMOM – 230
Fr. Squat w/ pause – 225
Push Press – 135, 185, 205
Conditioning – 8:05
BBG:
1) 205-225-245-255(F)-255
2) Done at 230
3a) 225-245-265
3b) 185-185-185
Conditioning: 9:23
1) 280 on second attempt. Failed 295 for 3 attempts
2) 265
3A) 250, 265, 265
3B) 205, 205, 205
Conditioning: 11:55 RX
STR
1)225/235/245(f)/245/245
Shoulder is really messed up
2) @225
3a)225/225/245
3b)185/185/205
COND
14:38 Rx
No snaking on push-ups 3×5 for snatches
1) 240#
2) 205#
3a) 205/215/225
3b) 175/180/185
Condition:
11:09
BBG
1) 270 (10 pound pr)
2) 230 4/5
No time for anything else today
BBG: 235, 250x(f on jerk), 250, 255 ~ 93%, 260x(f on jerk)
EMOM: 225 ~ 6/6
Strength:
1a.)195, 205, 215x2f
1b.)165, 175x4f, 175x4f
Conditioning:
15:02
BBG: 190# (5# pr)
Strength:
Pausing Front Squats: 165
Push Press: 125
Conditioning: 10:04
BBG: worked up to 245# PR! No misses
EMOM: 205- 83%
Strength:
3a) 185
3b) 135
Conditioning
13:14 (10 hang power snatches at 135)
This is my first time combining any number of push-ups and pull-ups since I got Rhabdo a month and a half ago. Pretty pumped with today.
245# Tear it apart please.
BBG
1)C/J-215# (-30 from PC 1RM, need to fix my catch in the squat)
2)EMOM @ 195#
Strength
3a) front squats @ 205#
3b) pp @ 185
Conditioning: 14:25 RX
BBG:
1) 185#, 205#, 225#, 235#, 250# (5# PR)
2) 225#x3 (1 sloppy jerk), 215#x2
3a) 225# across
3b) 155# across
WOD- 13:35 (135# on barbell)
BBG: 110Kg/100Kg
Strength:
80Kg
110Kg
Cond: 12/15 HPS, these sucked
Cond. 11:41 RXd with an extra Round of Cindy…dont ask…I blow at counting when im by myself, and an extra rep of snatch.
1) 245 265f x 2
2) EMOM @ 225 no misses
3 a) 205
b) 165(stayed light on the shoulder)
Conditioning
13:23 rx
1. 165-175-180-185F-185F
2. 5/5 @ 160#
3a. pause FS 155#
3b. push press 125#
Cond: 10:42 rx
No bbg, elbow
Pause FS: 225
Pp: 80 lbs dumbbell neutral grip
Con: 11:40
CJ-170 one day I will be able to clean as much as I power clean!
Emom-155, 1 miss
Push press- 115
Conditioning- 13:51
FS-135
BBG:
1. 225-235-245-255F-255F
2. 215 x 5
STRENGTH:
a. 215-225-225
b. 185-195-200
COND:
12:28
BBG
225, 230, 235, 240 (-15# PR), 245 (f x 2)
EMOM @ 215 5/5
Strength
3×3 pause front squats
215, 225, 225
3×5 push press
185, 175, 175
Cond
17:31
BBG:
1 – max of 155# (-15#)
2 – EMOM7 @ 140#
3a – subbed clean first pulls 3×5 @ 175#
3b – 95, 105, 115
Up to 185#, and emom at same.
185# FS
155# pp
5 rounds/15 at 115#/1 round in 11:00.
CJ: 185, 195, 205, 220(fail on jerk), 220 (PR)
Emom@187.5
Front squat:155,155,160
PP: 135,140,145
CND: 13:20 (snatch@115)
A. 225-245-260-270(PR!!)-275(F)
B. 230# OTM (5/5)
C1. 225×3 (focused on keeping torso vertical and driving out of hole fast instead of how much I had on bar)
C2. 165×3
D. Conditioning — 9:47 RX’d
Felt REALLY good
1. 240 PR
2. 205
Skipped 3a and 3b
Cond – scaled to 135#, 17:55. Fucking horrid, felt like crap after 5 rounds of Cindy, ugh. Meh
BBG:
1) 205, 215, 225 (PR), 230 (f), 230 (f)
2) 205#
Did not finish rest of the workout, body just didn’t feel right.
1) 275#
2) 250#
a. 305, 305, 305
b. 175, 175, 175
Conditioning
12:10 felt hammered today!!!
1) 165#
2) 145#
3a) 135#
3b) 125#
Cond- 17:51 the power snatches destroyed my soul. Ouch. Embarrassing.
1) 255 snatch pr
2) emom @ 230
Wrong day ^
Bbg: 1) 250lbs
2) 225lbd
3a) 205lbs
3b) 185lbs
Conditioning: hockey tonight
mens league?
You got it!….I’m all washed up now lol
haha im only 22 and i’m in the same boat! Gotta love it
BBG- 200# (5# PR)
EMOM- @90%- 180 no Misses
3a) 135, 145, 155
3b) 135, 145, 150
Cond (115# @83% of Max P Snatch)
12:08
1: 225, 225, 235, 245, 255
2: 215. No misses for 1 and 2.
3a) 245, 255, 265. Legs are strong, weakness is all in the upper back. Smolov jr for the win.
3b) 185, 185, 185. Trying to fix my dip and drive.
BBG:
1. 155# PR is 160#, went straight to 165# and failed.
2. 140#
3a. 135#
3b. 120#
Cond:
20:00 at 95# 🙁 but all pull ups were butterflied UB and ger said they looked really good. Yes Rudy, I had my legs together and quads squeezed tight. Ha
1) 70kg
2) 60kg
3a) 60kg
3b) 45kg
Conditioner 15:25 rxd
BBG
1) 335
2) 301
3a) 315
3b) 225
Conditioning
13:03
BBG:
1) 210, 225(f-jerk)
2) 190
3a) 225
3b) 165, 170×2
Conditioning:
*135 HPS/ strict ring pull ups
15:23
BBG
205lbs/225/235/ stoped here was jerking my head back causing me to jump way to far back. Wanted to fix it by going back down
EMOM@ 215, then another 5 min on the minute with just 205 cleans.
Strength 3×3 205lbs/215/215
3×5 155lbs
conditioning.
13:27 @ 115lbs hang power snatches. I need work i did singles the whole way couldn’t keep my grip.
1) up to 85kg, cleaned 90
2) 75×6/6
3a) 155#, 165#, 175#
3b) 65kg, 67.5kg, 70kg
Conditioning
19:50 (scaled snatches to 50kg)
1) clean 242. New pr.
2) 208 (85%) no misses
3a) front squats 225×3
3b) push press 145,165,175
4) cond 12:27
Used 135 hands were sore today
BBG:1) 226-241-256-265PR-270F
2) alot of misses
3a) 177
3b) 133, 143×2
Conditiong: 15:27
26/166#
1/2/2
5 attempts: 215; 220; 225; 230 (matched PR); 235F
EMOTM: 195# 5/5
FS: 185#
PP: 125; 135; 145#
Conditioning:
11:12 – scaled to 95#…160# is my 1RM. Couple that with a terrible snatch, and I just wanted to make sure I focused on form.
C&J=225,245,275,295 failed on jerk, 295 failed on jerk… -_-
EMOM=265
1A) 225
1B) 185, 195, 195
Cond. 15:15 with 135. Dropped weight due to form…muscling it up won’t get me anywhere when the bigger weights happen
Cj 235 (-2), cleaned 240(pr)but missed jerk
Emom @ 205 (1 missed jerk)
FS 155/165/175
PP 155
Cond 19:10 hps 135
C&J – 153, 158 (f), 158, 163(f), 163(f)
EMOM – 133
FS – 153, 163, 173
PP – 123
Conditioning – 13:02
C&J 230#
EMOM @ 195#
FS and PP @155#
Conditioning 22:38 HPS@135#
BBG-
1) 245,265,275,295 fail, 285
2) EMOM @ 255 no misses
3a) 245,255,265
3b) 185,205,225 fail on 4th, dropped back to 205 and finished
Conditioning- 13:11
The hang snatch was high hang each rep (which is where I’m stronger but still I sucked!)
BBG:
185#, 205, 225, 235, 250(missed jerk) felt a noticeable strength gain after these 3 weeks
EMOM: 205
A) 185
B) 135 x2, 145
Cond: 14:36 w/95#
1)275 290f clean
2) 250 done
1a)245 failed last rep on set 2 & 3
1b) 205 done
Cond: 12:26
4/6/2
1)285
2)250
3a)225,255,275
3b)185,205,205
1) BBG – 145# (-15 off Max)
2) EMOM – 125# (No Misses)
3A) 135-145-155#
3B) 95-105-115#
4) Conditioning – 12:25 Rx
My sister and I could not hit 105# at Regionals last year in the snatch ladder. We also were unable to complete 15 snatches (only hit 11) between the two of us at 105# in a partner competition we competed in this past December. Today, we both completed the WOD as Rx. Not a single miss on a snatch. Started Outlaw in April. Progress 🙂
cj 265, emotm 240
pause fs 215,235,250
wod 7:31
Again, no cleans for a few more weeks.
1. Snatch Version: 120
2. Snatch EMOM: 110
3a. 165-185-185
3b. 115-120-120
Conditioning: 13:44
BBG
1) didn’t do necks been super tight since saturdays squats
2) didn’t do
3a) 165, 185, 205
3b) 185, 205, 225
Conditioning:
11:41
1) 185-205-215-225-230f
2) 205# no misses
3a) 205,215,225
3b) 165,175,185
Metcon 15:06
Scaled down to 135. Still heavy as fuck.
1) 135#
2) 125#
3a) 145#
3b) 115#
Cond – 13:11 105#
worked up to 133Kg
EMOM at 120KG
push press 90 90 90kg
front squat 120 130 130kg
conditioning: 10:23Rx second rounds of pushups destroyed me
1)205#
2)175#
3a)175#
3b)175#,155#,155#
Conditioning
3RFT:
10 Romanian DL 225#
10 Power Cleans 135#
10 Push Press 135#
200m run
15 sit-ups
Time(18:41)
worked to 175 CJ
emom 155
pause fronts 155 all
push press 110 all
no time for cond tonight
225# Match PR
EMOM at 195 no misses
Front squat at 185
PP at 155
12:46 with 115# snatch
BBG:
1.) 205#-215-225-240-250
2.) 225# EMOM
3a.) 185#
3b.) 155#-165-175
Conditioning:
27:50 … ouch
1) 100-105-110(PC)-115(PC)-117,5(PC)
Due to major mobility issues in both ankles, I am not able to get my torso upright in the catch postion. With higher loads my squat clean looks like a power clean + front squat. I have no clue how to fix this shit. Doing mobility and warm-up-work for my ankles but ROM simply does not increase.
2) 4/5 @ 102,5 kg
3) a) 102,5-100 kg (failed 3rd) – 100 (had to rerack between rep 2 and 3)
felt like in front of the gates of hell, was not able to maintain proper rock bottom position longer than 3 seconds
3b) 80-82,5-82,5 kg (tight shoulders)
COND: 12:16 rx’d
1) near ME C&J- 140;145;145;150;150
2) C&J EMOM- 5 min- #130
3) 3×3- pause FSquat- 115,115,120
4)3×5 push press- 115
Conditioning:
5 rounds Cindy
15 hang snatch #105
5 rounds Cindy
15:26
-struggled a little with hang snatch technique, trying to work on butterfly..
1)225-235 failed jerk-235 # x3 failed
2)185#
3a)225#
3b)135#
Cond) 15:55 @ 135#
#TheOutlawWayAfghanistan
CnJ- 235 (-20)
EMOTM- 225 5/5
FS- 225×2 (failed last rep on 2nd set) 215×1
Push Press- 195, 190×2
METCON-
13ish (neighbor came over and started conversation with me in the middle of the WOD)
BBG:
1) 205/215/225/235M/235M
2) 205#
3a) 205#
3b) 185#
Conditioning:
14:57- 4:05/5:55/4:57 @135#
BBG
1) 245
2) 225 no misses
3a) 215
3b) 165
Conditioning – 16:08
I was skeptical I’d be able to do the HPS and was surprised I was able to string together 2-3 at a time
1) 155-185-205-225f-225
2) 200 (6/6)
3a) 185
3b) 135-145(2)
Cond: @105 12:10
1) 340
2) 290 no misses
3a)275
3b) 205
cond 17 min
315
275 2 miss 3 hit
3a) 255
3b) 185
Cond: 16:33rx
BBG 1: 230 (+15# PR!!)
Conditioning: Scaled to 115#. 23:01.
1) 300 PR 310 f jerk
2 245
3a) 225×3
3b) 155 165×2
Cond 11:09 @155
1) maxed at 105kg
2) All sets at 95kg no misses
3) front squat: 80, 85, 90 (will start at 90 next week)
Push press: 60, 75, 75 ( will start at 75)
4) 12:30, at 60kg.
1) 245# (Power clean and push jerk, 20# PR)
2) 215# Got better the further I went
3a) 175# (15 seconds is a long time…)
3b) 185#
Cond: later
1) BBJ: 301# C & J (6# PR)
2) EMOTM: 246#
3a) 110kg
3b) 75kg
Conditioning: 11:00 Rx
C&j: 175 (not my max but it was today)
EMOM: 155 no misses
Cond: 11:58rx
Conditioning: 13:55. Scaled HPS to 135lb. Wanted to avoid diamond Dave form and keep things drilled in while I relearn snatch form.
C+J 175
EMOM 155
3A 135-155-175 felt good!
3B 95-105
Conditioning: 12:19 scaled to 95 not happy with that weight!
BBG : 265# (-10)
EMOTM : 220#. No misses.
3a) 205#
3b) 175#
Conditioning : 15:25 RX’d.
1) 225 (pr-245)
2) 205
3a) 225
3b) 145 (thought it was shoulder press)
Conditioning: 19:37
Rx
Jk I forgot 155 was heavy as crap after all that, scaled 135
bbg: 175
EMOM 150
FS 135-145-155
pp 135-140-150
conditioning:
12:03 hps at 95 (70% of full power snatch)
Bbg –
Felt like shit so did not go heavy
225 – 6/6 kept it light, everything felt slow and heavy
Str –
255
185
Cnd –
12:43
C&J – 245, had 250 clean 2x but missed jerk
EMOM – 220
3a) 185, 205, 215
3b) 155, 165, 175
Conditioning – 19:18 scaled to 135# HPS
C&J- 200
EMOM- 170
3a) 185, 190, 195
3b) 115, 120, 120 (strict press)
Conditioning- No HPS, 9:19 for the Cindys
BBG- 220# (-5# from PR)
EMOM- @90%- 198.4 no Misses
3a) 154, 165, 176
3b) 132, 154, 156