130715

The new site will be up at any moment, but I wanted to go ahead and get the work posted at a reasonable time, for those of you on the other side of the world. Make sure to refresh a billion times—the new site could pop up at any moment… Like a ninja, or Santa.


I’ve gotta say it — Kevin Simons may have just taken Paul Estrada’s title as the “King of the Outlaws”. Paul may have a bigger total (largely based on that “gift from Jesus” Snatch), but Kevin’s all-around strength numbers are unmatched. With this Squat he breaks his own Outlaw Record of 520#, and sets a new PR of 540#.

I asked Coach Pendlay if he was impressed… He yawned.

Kevin Simons – 540# (245kg) HBBS:


SUPER-MEGA exercise for weak Americans – featuring Vladimir Tyminski:


BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

2 minutes ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

1 minute ME Rope Climbs 15′

72 thoughts on “130715

  1. BBG
    1.) 185#
    2.) did not do
    3a.) 185#-1, 205#-3
    3b.) 155#
    Conditioning
    5 rope climbs
    1 round + 2 kb push press
    5 rope climbs
    1 round + 6 Burpees
    3 rope climbs

  2. 1) 105kg, missed the high hang at 110kg

    2) 100kg, smooth

    3a) 120kg
    3b) 120kg

    Cond)
    3 rope climb
    2 rounds
    6 rope climb
    1+15
    2 rope climb
    Really tired on this

  3. BBG
    1) 3 pos snatch max- 205#
    2) 90% (185) all 3, no misses

    Strength
    1) H. Snatch pulls (225)
    2) P. Rows (225)

    MetCon
    -4 climbs
    -1 round + 10 burpees
    -4 climbs
    -1 round + 3 burpees
    -2 climbs

  4. Not sure if the old site comments will transfer – sorry if this duplicates:

    BBG
    1) 155 (failed high hang at 160)
    2) 140
    3a) 170
    3b) 135

    Conditioning
    3 climbs
    1 round plus 15 burpees
    3 climbs
    1 roun plus 15 burpees
    2 climbs
    Total score of 88

  5. BBG
    1) 155#
    2) 140# x 3

    Strength
    3) High pulls: 185#
    4) Rows: 205#

    Cond:
    8 floor pulls (leg is messed up – unable to rope climb)
    1 RD + 15 burpees
    14 floor pulls
    1 RD + 10 Burpees
    6 floor pulls

  6. BBG:
    1) 175. Failed a couple at 195, didn’t bother with 185. Trying to get kinks out.
    2) Done at 155.
    3a) Done at 195
    3b) 195-195-215-215
    Conditioning:
    4 ascents
    2 rounds
    4 ascents
    1 round + 12 burpees
    2 ascents

  7. 1) 135#
    2) 120#
    3a) 150#
    3b) 150#
    Conditioning with a 6 foot rope because I work out in my garage, so all legless, and 30# DB for the Push Press
    5
    1+17
    4
    1+10
    3

  8. 1) 185#
    2) 165#
    3a) 205#
    3b) 185#
    Conditioning
    4 rope climbs
    1 + 5
    3 Rope climbs
    1
    2 Rope climbs

  9. 1) up to 145, 3×1 at 115. Kept it super light today to work on proper 2nd pull/knees under and vertical bar path. This month will be all about that positioning.

    a) 205
    b) 115

    3×15 Strict Pullups and KB Push Press 24kg
    Was in a rush so just got this in before heading out.

  10. 1. 110# (Hi-hang felt fast and smooth)
    2. 100# (Snatch feels better each week)
    3a. 120#
    3b. 155#
    Cnd. Complete

    New site is BA! Cannot wait to start Hatch Squatting.

  11. M/27/5’11″/170#/NorCal

    BBG
    1) 185#
    2) 165# 3/3
    3a) 205#
    3b)205#

    Conditioning
    Subbed MU’s for RC’s + 115# PP for 24KG KBS
    MU’s 9
    B+PP 50
    MU’s 12
    B+PP 42
    MU’s 7

  12. BBG:
    1) 85Kg
    2) 77.5Kg
    3a) 92.5Kg
    3b) 80-85-90-90Kg

    Cond
    4/1+7 burpees/3/1+9 burpees/2

  13. BBG:
    1) 165, 170(f-3rd pos)
    2) 150

    3a) 185
    3b) 135, 145×3

    Conditioning:
    *Push Press 115#
    3
    1+22
    4
    1+10
    2

  14. BBG:

    1) 155 – First time doing this. Worked on mechanics. Mobility is finally getting better with all the olympic lifting we’ve been doing. I’ve never felt so good in the bottom of the snatch position.

    2) 3×1 @ 140, no misses

    3a) 170 across
    3b) 170 across

    Conditioning:

    Rope Climbs: 4
    AMRAP: 1 + 16
    Rope Climbs: 3
    AMRAP: 1 + 5
    Rope Climbs: 2

  15. 1) 175, 180 (failed on high hang…damn)
    2) 160
    3a) 200
    3b) 220
    cond:
    RC 3
    amrap 1rd + 11 burpees
    RC 3
    amrap 1rd + 8 burpees
    RC 1

  16. BBG
    1) 155# Focused on a fast third pull.
    2) 135#
    3a) 175
    3b) 175

    Cond: Substituted DU for Rope Climbs. Know this is not really related at all but I didn’t have rope/pull up bar/rings so I picked something I suck at.

    1 Min ME DU: 37
    3 Min AMRAP: 2 rds + 1 rep
    2 Min ME DU: 65
    3 Min AMRAP: 2rds + 5 rep
    1 Min ME DU: 51

    I’m much better at DU when I’m dog tired. It’s frustrating.

    • @”sam smith” I’m focusing on dropping under the bar more like my life depends on it and less like a 90 year old grandma. Video later this week, hopefully it looks better.

  17. Did my gyms wod for cond (i dont have a rope climb/have never used one) then,
    1) 135
    2) 120
    3a) 145 first set, crushed my pubic bone, dropped to 125 rest
    3b) 145

  18. BBG:
    1) 145# (missed hi-hang @ 155#)
    2) 130# (no misses)
    3a) 160#
    3b) 185#
    WOD- 3/1+15+7/4/1+7/3 Rx

  19. 1) 185
    2) 165
    3a) 185 didn’t feel like I would stay true to the movement at 110%
    3b) 135, 155, 165 x2

    Conditioning
    4 RC
    1+23
    4 RC
    1+10
    3 RC

  20. Went back and tested my HBBS:
    Previous PR: 305#
    Today: 345#!!!

    BBG
    1) 145
    2)130
    3a) 160
    3b) 155, 165, 165, 175

    Cond:
    3
    1+11
    4
    1+2
    2

  21. 1. 130#
    2. 120#
    3a. 145#
    3b. 175#
    Cond: 3 RC, 1 round + 15, 5 RC, 1 round + 6, 2 RC

  22. 1) up to 225 230 missed hi hang(barely)
    2) 205(went off 230) no fails

    3a) 255
    3b) 235

    Cond:
    4
    1+15
    4
    1+11
    3

    5/2/2

  23. Vacation wods this week. No gym, no barbell. Brought a few tools though. Elevation 8700′
    7 mins:
    7 kettles high pulls
    7 ring dips
    7 air squats

  24. 1) 62.5
    2) 57.5
    3a) 70
    3b) 175#
    Conditioning – done. subbed modified rope climbs.

  25. Strength:
    1) Worked up to 150lbs
    2) 135
    3) 155
    4) 145
    Conditioning:
    5 rope climbs
    1+10
    5 rope climbs
    1+5
    3 rope climbs

  26. 1) 175, 185f hi hang. So close on the hi hang. I was there just slightly forward.
    2) 160 for all. No misses.
    3a) 195, 195, 195, 195
    3b) 195, 195, 185, 185

    Made up Fran. Don’t have a climbing rope anyways.

  27. 1- 175
    2- 155
    3- 195 for both
    Cond.
    5 climbs
    1.5 rounds
    4 climbs
    1.5 rounds
    4 climbs

  28. 1) 145
    2) 130
    3a) 160
    3b) 160
    Conditioning
    3 rope
    1 rd + 6 burpees
    4 rope
    1 rd
    1 rope

  29. 1. 105
    2. 95
    3a. 115
    3b. 115

    Conditioning:
    2- 1+10- 3- 1+9- 1

    3 position just felt really freaking heavy today. Took rope climbs slow practicing good straight arms when adjusting feet. Slow, but no pain in left shoulder, good trade off.

  30. 1. worked up to 145#
    2 135# no misses
    3. 155#
    4. 155#
    5 rope
    1+12
    6 rope
    1+2
    3 rope

  31. BBG
    1) 100
    2)90
    3a)110
    3b)185,195,195,185
    conditioning (subbed 40# KB’s)
    15 rope pull-ups
    1round + 7 burpees
    14 rope pull-ups
    1 round + 3 burpees
    9 rope pull-ups

  32. 1. 155, failed @ 175#
    2. Used 145#. f, f, success. Hi hang felt terrible could have been the swamp heat.
    Conditioning.
    Subbed strict pull up since in garage.
    17
    2 rds
    16
    1+15 rds
    9

  33. First time posting.. not great at this but figured I should contribute to the blog.. M/24/218lb/6’4″
    1. 125lb – max snatch is 160.. but this was difficult with the different hang positions
    2. 115lb
    3a. ~135lb
    3b. skip

    conditioning – had to use 16kg both arms.. and can’t climb rope (80% coordination 20 % strength) but worked on it during allotted time
    M/F/S – 4/3/1

  34. 1) 125 Kept failing on 3rd position at 135. Just couldnt seem to drop down into the hole and stick today. Lot of inconsistency
    2) Did at 115. First two sets complete. Could not get the third set. Again just couldnt balance the weight today.
    3a,3b skip was too pissed

    Cond- RX
    3 Rope climbs
    1+14
    4 RC’s
    1+3
    2 RC’s

  35. 3 pos: 210 failed hig hang a 220 twice
    3×1 # 195
    pull 245×4
    pendlay 205×4

    conditioning:
    6 rope
    2+3 burpees
    6 Rope
    1+15 burpees
    4 rope

  36. BBG:
    1) 75kg – missed it once, was a good fight
    2) 67.5kg – this sucked for me, missed a lot of attempts, gave up after a while. Head wasn’t in the right place. Move on and forget.

    3a) 82.5kg – Solid
    3b) 82.5kg – Also solid, possibly too light, couldn’t be stuffed changing weights.

  37. This is cherry picking at its finest, but I had a competition Saturday so I got a little off.
    Today I tested my HBBS, got a 20# pr at 285. Also did the rope climb WOD, first time I’ve done a WOD with rope climbs in it.
    Total rope climbs: 7
    number of rounds: 1+14, 1+9
    Doing strength work later today.

  38. BBG:
    1) 205 lbs
    2) 185 lbs

    3a) 225 lbs
    3b) 185 lbs

    Conditioning:
    3 Climbs
    1 Round + 18 Reps
    3 Climbs
    1 Round + 15 Reps
    2 Climbs

  39. BBG:
    1) 145
    2) 130
    3a) 160
    3b) 135

    Conditioning:
    (no rope) 7 rope pullups
    1 Round + 5 burpees
    10 rope PUs
    1 Round
    4 rope PUs

  40. BBG:
    1) 85kg (failed midway through the 90kg set)
    2) 77kg
    3a) 100kg
    3b) 205#

    Conditioning: 17 total rope climbs, did 1 full round + 15 burpees and 1 push press during the first 3 mins, second 3 mins did 1 full round

  41. BBG:
    1) 225
    2) 205

    3a) 250
    3b) 225

    Conditioning:
    16 cals AD
    1 Round + 16 Reps
    20 Cals AD
    1 Round + 16 Reps
    7 Cals AD

  42. Throwdown WOD : Helen – 10:38 RX’d

    BBG : 175# 3 pos. Snatch

    3 x 1 @ 160#

    3a) 195#
    3b) 195#

    Conditioning :
    2 ascents
    1 round + 10 burpees
    1 ascent
    1 round + 4 burpees
    1 ascent

    Done with a 12′ rope.

  43. BBG
    a – 3 pos. snatch – 42.5kg – failed the hi-hang on 45kg twice
    b – 3×1 90% – 37,5kg done
    c – 4×3 snatch high pull 110% – 47,5kg done
    d – 4×8 pendlay row – 50-60-60-60kg

    Cond:
    amrap 1 – 3 ttb – 6 airsquats (sub for rope climb) –> 3
    amrap 3 – 15 burpees – 10 push press 2x20kg KB –> 1+16
    amrap 2 – 3 ttb – 6 airsquats (sub for rope climb) –> 4
    amrap 3 – 15 burpees – 10 push press 2x20kg KB –> 1+10
    amrap 1 – 3 ttb – 6 airsquats (sub for rope climb) –> 2

    shoulders smoked!

    MFS – 233

  44. 1@ 132, feeling slow today, plus a little tight in my left trap…
    2@ 132
    3a @ 143 3b @ 220

    Conditioning
    1: 2RC 2: 1RD 3: 3RC 4: 1RD 5: 1RC

  45. 1) 135#
    2) 120#
    3a) 2X150#
    3b) 2X150#
    Cond – (with 40# DBs)
    3 Climbs
    1R + 8 burpees
    3 Climbs
    1R + 2 burpees
    2 Climbs

  46. 1) 105# (grip started to go)
    2) 95#
    3a) 115#
    3b) 135#
    Conditioning- No rope, 3 rds and 6 burpees.

  47. 1. 145#
    2. 135#
    3a. 165#
    3b. 105# – shoulder issues

    Conditioning – bad
    3 RC
    1 round + 9
    4 RC
    1 round + 6
    1 RC

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