Yes, today’s post is very late. The reasoning for this is fairly simple… I got tired of having a useless extra 5-6oz organ attached to my body, so I decided to drive to the hospital and have my appendix removed.
I hear it’s something that the Chinese are doing to cut weight, so I figured it must be a good idea. Now I’m officially walking around at 84.916kg – yes!
Btw, morphine is the shit.
Chad Melton – 240# 3-Position Snatch:
WOD 130716:
BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.
Conditioning
20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.
Sled is total weight with sled?
20min max distance sled drag?
FUUUUUUUUUUUUUUU
You kept me waiting for three hours because of your appendix? Weak.
+1
(Get well Rudy!)
20min Sled Drag..
Wot.
I don’t have a sled, what should I do for conditioning?
go get a tire, throw some weight in, then pull with your rings straps
I don’t have rings either.. I have to work out at a YMCA in my town and they don’t allow anything like that. No chalk, drop weights, etc. It’s extremely stupid. I might just do a hero wod or something.
Join a CrossFit gym.
The closes options are an hour away. And I’m in high school, so that’s very plausible lol. I’ll figure something out!
Not very plausible ****
Get a after school job. Use that money to buy some equipment or be resourceful and make some. Get a Tyre buy some rope make a sled. Do it outside your house. Make a plan. Don’t expect the answers to be handed to you.
Try running on a treadmill for 20 min while its turned “off”
This will be similar to a sled push and not a pull. It will also be less than 135#.
I used to just take a kids sled and load it up with heavy shit and pull that around before I had a real sled. Shouldn’t be too hard to find something you can put some heavy stuff in and pull.
DICK…
Get your gf or little sister to sit on a crazy carpet with a kb and wrap a rope around her. Pull her around for 20 mins.
Use a gt and put some plates on it.
The world is your oyster so fill it with some weight and drag it around.
Heck chop down your moms favorite tree and drag that shit around the yard.
Last time you programmed Hatch, you recommended using a working max of 90-95%. Same now?
For anybody interested, I recently created an Excel spreadsheet for the upcoming Hatch Squat Cycle. It breaks it down by each workout, so I think it will really help here.
http://wildernessathletics.com/2013/07/14/hatch-squat-cycle/
This is actually version 2.0, because I realized that some people lift kilos, so rounding up by 5 is not a good idea. The kilo page rounds to the nearest kilo. I hope it helps.
I second that question.
That was last year, now we are stronger 🙂
Is front squat based on a front squat max or a back squat max?
Max unbroken pull ups for sure
Lulz
there’s the door >
Honest question – Is the sled weight including the weight of the sled? Last time we did a WoD with sled pulls in it, I added the weight on top of the weight of the sled and got a terrible time relatively speaking. Thanks everyone!
you add the weight… so 90lbs gets two 45lb plates
Hey Brynn,
Thanks for the info, but different people’s sleds weigh different amounts. If you use a 50# sled and add to it, and I use a 100# sled as add to it, we are pulling different weights…
Can we get a clarification on this? No sense in me dragging around 235# for 20 minutes if I don’t have to lol.
Pingback: 160713 – Tuckered out | The Pure Mammal Life
I’m sure this question has been answered elsewhere, but if we’re already subscribed to the blog from the old site, will we still be receiving it daily? I ask since we didn’t receive it today. If that has something to do with Rudy’s surgery, it’s certainly understandable. Just don’t want to miss the programming! Thanks to anyone with an answer.
i would like morphine prior to this wod
7/16 will be my first day on Outlaw Way. Still pretty new to this. Have done CF Football’s programming for the last 4.5 months to focus on strength (started with 230 squat, 255 dl, 107.5 press, 115 clean). Have upped those to 280 squat, 305 deadlift, 117.5 press (still sucks, I know), 155 clean. Just wanting to focus more on Oly lifts and programming geared towards the Open/games, so here we go. Almost no front squatting in the CF Football program, so did a 1 RM today on that. 195#.
Looking forward to getting started and getting dominated the first week. Going to have to get creative w/the sled tomorrow. It’s one of the few things I don’t have in my garage gym setup.
Is the community open to critiquing videos of lifts for technique?
If you post them they’ll usually get some feedback sure
I’m probably just going to cry like a girl in a corner..for time.
M/27/5’11″/170#/NorCal
BBG
1) 243#
2) 219# 3/3
Strength
1)215# – 250 – 265 -285# 4/4
2) 180 -210 – 210 -210#
Conditioning
Do it later… Trying to figure out a sub wod. Probably sprint intervals on the track.
let the game begin
Coach,
I don’t have a sled. Can I sub a 20min AMRAP of sucking my thumb & clinging to my security blanket?
Also, I no longer live with my Mom. Who would be a good sub for pointing to my owies & choking back tears?
PS: anyone know a good sub for reverse hypers?!?
don’t be that guy: http://outlawway.wpengine.com/faq/
Hah! You fell for it! You owe me 20 burpees!!!
I am recovering from a pulled groin so any kind of squatting messes me up. I have been doing all cleans and snatches receiving in the power position as well as all push jerks and that has worked as it allows my groin to keep recovering.
What can I do to sub for squats until my groin heals up?
Thanks guys, and thanks Rudy for the awesome programming.
1) 135 – 155 – 165 – 185
2) 165 for all three, two misses with the high-hang clean
Having a lot of trouble with the high hang, its destroying my elbows because I can’t seem to pull it correctly. Need to work on that a lot.
Hatch:
BS FS:
10 @ 200 – 5 @ 155
8 @ 235 – 5 @ 185
6 @ 250 – 5 @ 185
4 @ 265 – 5 @ 185
Did about an hour of swimming intervals
Conditioning:
750m drag
we use a wood pallet with the weight sitting on it, worked great
+1
BBG
1) 125kg, being really honest keeping the bar at the hip for that last clean. Just missed the hip clean at 130kg
2) 112.5kg very smooth
Strength
1)1×10@110kg/1×8@130kg/1×6@
140kg/1×4@150kg
2) 1×5@100kg/3×5@115kg
Both squats were pretty smooth, no difficulty
Cond) 1130 meters. Used a 25kg sled and added 2x20kg plates. Was
reduced to driving my legs by pushing off the thighs with my hands.
Strength:
1) HBBS based off 335
2) Front Squat based off 260
BBG
2) 175
Cond.
750 m
If I were to get all crazy and want to work out twice a day, could you recommend any type of morning Cardio? I used to be able to run an 18 min 5k. now i’m down to a high 20 min. I hate “losing” things i’ve worked hard to attain even if i’ve gotten stronger. Much Stronger. Can’t I have both?
Try rowing or air dyne intervals.
Can someone else please tell me that they found today’s HBBS pretty tough? I don’t even care if it’s a lie, it will make me feel better and not alone in my pain! I even took 10kg off each of my maxs!
1) 110kg, failed 115 and 112.5
2) 100
squats using 170 and 150 maxs.
About to drag the sled about…
Correction, 140 front squat.
Same. While there were no fails it was harder than it should have been.
Agree. Absolutely the worst squats ever. My hips felt so tight and slow. You’re not alone.
BBG..
1. 110kg
2. 110kg
Strength..
1. Off 170kg
2. Off 137.5kg
Condish..
1800m rx’d.. Ouch.
1) 65kg
2) 58,5kg
HBBS: 10x65kg, 8x75kg, 6x80kg, 4x86kg
FS: 5x57kg, 3×5@ 67kg
WOD: Had to turn around every 20meters so I could not possibly be bothered to count the rounds for 20 min but done RX (Rogue sled @80lbs + 90lbs)
BBG
1) 225 Failed High Hang @ 245
2) 200 No Fails
Strength
1) 220 255 275 295
2) 170 195
Cond – 1300 Meters
“The Other Bluegrass Boy”
BBG
1) 125kg, missed 130kg hip clean
2) 112.5kg
Strength
1)110/130/140/150kg
2)100/115kg
Cond) 1130m used 25kg sled with 2x20kg plates
1) 285lb (+20lb PR for 3-pos)
2) 255lb no misses
Strength
1) Done off of 405lb
2) Done off of 335lb
Cond – This evening.
Cond:
1550m Rx (25m turnaround)
BBG:
1) 95kg – Solid, jerk was iffy at best the whole time, definitely my weakest point atm.
2) 85kg -smooth the whole time.
Strength:
HHBS – FS
10 @ 96kg – 5 @ 70kg
8 @ 112kg – 5 @ 90kg
6 @ 120kg – 5 @ 90kg
4 @ 128kg – 5 @ 90kg
I’m not sure if the FS numbers are taken from HBBS 1RM or FS 1RM? Used FS, found it too light so just chucked on 10kg.
I wish I knew where this FS number is coming from…
BBG
Completed 205, failed high hang at 215, did one clean and jerk at 215 on the 15 min mark to boost my ego.
Strength as x’d
385 for back squat and 275 for front squats
BBG:
1.) 185 Failed @205
2.) 160 – No Fails
Strength:
1.) 180 210 225 240
2.) 135 170
Cond – 1200M (slight hill)
BBG
1) 3 pos. C&J max @205 (F the hang, I’m a puss at the hang position)
2) @195, missed very last high hang
Strength
-HBBS off 385
-FS off 315
Conditioning- later this evening
BBG:
1- 200
2-180
Strength
1- 175/205/220/235
2-150/175/175/175
Conditioning- No sled, subbed a 20 min jog with weighted vest. about 3.5km
BBG
1) 92 kg
2) 84 kg
Strength
1) HBBS: 94 kg – 109 kg – 117 kg – 124 kg
2) Front Squat: 94 kg – 109 kg – 109 kg – 109 kg
1) 255-265-275
2) 255
1) 245-285-305-325w/belt
2) 215-250w/belt
C) insert excuse … time, heat, dehydrated, sympathy pains for coach, etc.
#TheOutlawWayAfghanistan
BBG
1) made it up to 205, failed high hang at 215
did one clean and jerk @215 on the 15 minute mark for quick ego boost
2) 3×1 @180 – sucked but got it done
Strength
Back Squat as RX’d using 385
Front Squat as RX’s using 275
Conditioning later on today
1) 225lb
2) 205lb
HBBS: 225, 255, 275, 295
Front Squat: 185, 215, 215, 215
Cond: Done. No clue on the distance but that was brutal. It is this type of workout that makes you realize how well Rudy’s programming works. There is no way even 6 months ago I would have been able to deal with that level of suck and keep going. Summary: Outlaw Way is the tits
3 pos 185-missed high hang at 205
165 no misses
strength
345 done
285 done
1): 245# (FAILED ON THE HIGH HANG AT 250#)
2): 225#
HBBS:
230# X 10
270# X 8
290# X 6
310# X 4
HAD TO LEAVE FOR WORK.
Spencer,
Got a question if you have time.
in reference to yesterday and splitting up strength work. What are your thoughts on doing the strength work (squatting) prior to the BBG?
With ample recovery time (morning/evening session)
(sorry if this is a repeat post, I’m using a computer from the 1900’s and nothing displays the entire way or correctly. Semper.)
Spencer,
Got a question if you have time.
in reference to yesterday and splitting up strength work. What are your thoughts on doing the strength work (squatting) prior to the BBG? Assuming one has ample recovery time in between as in a morning and evening session.
How are y’all holding the sled straps? Arms in front, Arms at shoulders, arms behind? Just looking for feedback. Stoked to tackle this thing though!
I have a thick, 4″ or so, strap that I clip to the straps. I wrap it around my waist and walk wi my hands free.
Man the Fuck Up and put it in your mouth.
Toushe…
That’s what she said.
BBG:
1. 190# max, raw (no belt or straps)
2. 170# . Done, no misses.
3. Squats…done.
Hbbs off of #325
Front off of #270
I may be speaking too soon…but these didn’t seem particularly rough.
4. Conditioning. I ain’t got time for no conditioning. (Even though I really like the idea of dragging a tire around for 20min).
BBG
1.) 225, failed the jerk at 255. Had my “I’m a big boy lets jump up 30#” pants on.
2.) 215
Strength
1.) 225, 255, 275, 295
2.) 185, 205
Conditioning
900 meters
It was barely a fail. I’m proud.
BBG:
1. 135#
2. 120#
Strength:
1. Off 210#
2. Off 175#
Cond:
850 meters Rx
BBG
1) 185 Failed @ 205
2) 160 No Fails
Strength
1) 180 210 225 240
2) 135 170
Cond – 1200 Meters (slight hill)
3-position- 195#
HBBS- off 345#
Front Squat- off 275#
Sled Pull- 700m
BBG
1) 225
2) 205/205/225
Strength
1) 285/335/365/385( very tough)
2) used max from hbbs((dumb)
275×5/ 315×2/. 225×5 225×5.
Conditioning
Ran 1 mile with 20 # vest( 9:05)
1. 145# just worked on technique today. Heels on raised rubber to stay in heels and had PVC 2″ away from barbell to ensure I kept it tight.
2. 145# with the same setup
Rest later
HBBS- 195, 226, 245, 260
FS- 170, 200
Sled pull: .89 miles
1) 195# failed hi hang @ 225#
2.) 200# no fails
3) 220#/255#/275#/295#
4) 175#/195#
Conditioning ~ 1100m
Strength:
HBBS:105Kg/122.5Kg/132.5Kg/140Kg
FS: 87.5Kg/100Kg
Cond: lost count, got bored.
Any Outlaw friendly gyms in Jacksonville, FL. Gunna be there for work for a week and don’t want to fall behind.
BBG
1) 270#, got the clean and low hang at 285# too fatigued to attempt hi hang.
2) 245# no misses
Strength
1) 275, 319, 341, 365
2) 220, 255
Conditioning : 1,000 meters
1) 215
2) 195
Squats off 320
FS off 280
Cond rowed 4500m in 18:59 called it a day.
Any Outlaw friendly gyms in Jacksonville, FL? I will be there for a week.
Bbg –
1) 285
2) 255
Off 400
Off 345
Cnd – 900m (25m turn arounds)
M/17/155#
BBG:
1) 185#
2) 165#
Strength:
HBBS) 190# – 220# – 235# – 250#
FS) 170# – 190#
Conditioning: Did a different conditioning, going to try and make a sled sometime soon.
BBG:
Skipped
Strength:
BS – FS
10 @ 175# – 5 @ 145#
8 @ 200# – 5 @ 165#
6 @ 215# – 5 @ 165#
4 @ 230# – 5 @ 165#
Conditioning:
1k @ Rx – Rigged up a wooden pallet with gymnastic ring straps as our sled.
Also, did about 1/2 hour of swimming intervals.
Bbg –
1) up to 245 (Missed high hang at 255)
2) 225
off of 375
off of 315
Cond – Later
BBG
1) 255#
2) 225#
Strength
1) 295, 335, 365, 385
2) 245, 295
Conditioning
1450m
1) 225#
2) 3×1 205#
3) HBBS off of 340#: 205, 240, 255, 275
4) FS off of 300#: 185, 210
Conditioning:
1600m
1. 150
2. 135
HBBS: 145, 165,175, 190–based off 240#
FS. 110, 130 based off 185#– I think my front squat max is much higher.
Condition– 1550 meters.
BBG
1) Worked up to 205 failed high hang at 215 did a C&J at 215 on the 15 min mark for a small ego boost
2) 165-165-185
Strength
HBBS used 385 for a weight
FS used 275
Conditioning will be done later
M/36/ BW 205#
1. 215# =10 PR on 3-position
2. 195# No misses and felt easy
3. based off 365#
4. based off 275# which was easy, I think I have a New front squat max.
5. RX 1250 meters. First time dragging a sled and I kinda liked it.
+10# PR on 3 position clean
M/35/5’9″/153
BBG
1)125
2)112
Strength
160
190
200
215
95
105
How much rest is everyone taking between BBG and Strength ?
Felt a little gassed ,no very gassed when I got to my squats
WOD 130716
BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
155#, would have had 165#, but jumped straight to try out 170# and missed it, still have difficulties with floor clean, round my back too much :/
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
140#, done easy, concentrated on start position from floor and to keep my back straight during first pull.
Strength
1) HBBS off 245#
1X10@60%, 145#
1X8@70%, 170#
1X6@75%, 185#
1X4@80%, 195#
2) Front Squat off 200#
1X5@60%, 120#
3X5@70%, 140#
Conditioning
20 minutes max distance Sled Drag 135/90#.
1,401 km. RX.
This is my type of workout, hard by always can push more. Made without break.
3pos clean+jerk – 165
3×1 – 150
BS off 245
FS off 200
dragged the sled up and down an indoor soccer field, no idea total distance
1)170-185-195#
2)170#
Strength
1)205-235-245-265#
2)165-180#
Cond
3Rft
400m run
7 front squat 170#
7:50
#TheOutlawWayAfghanistan
#wrongwebsite
BBG:
1) 225
2) 205
Strength:
1)210-245-260-280
2) 190-225-225
Conditioning:
1050 +/-
Strength 2) 3 sets at 225, not 2
BBG
worked on snatch- felt tired, was missing 40kg even :s
Strength
1) HBBS: 1X10@92.5kg, 1X8@108kg, 1X6@115kg, 1X4@124kg – rest 2 minutes.
2) Front Squat: 1X5@80kg, 3X5@90kg – rest 90 sec.
Conditioning
Rowed 41minutes @ heart beat 130
BBG
1) 105 kg
2) 100 kg
Strength
1) off 160 kg
2) off 140 kg
Cond: 30 kg sled + 60 g load
about 950 m
BBG:
1.) 245*PR
2.) 220 3/3
Strength:
1.) 200×10, 230×8, 250×6, 265×4
2.) 180×5, 210x5x5x5
Conditioning:
1600m
Prowler + 60# + TRX straps around waist
1. 175# (3-pos PR)
2. 155#
HBBS
Based off 265#. Complete
FS
Based off 215#. Complete
Sled drag. 100# sled loaded with 135#. If you have to ask how much to load then you don’t want to work hard.
-Get better Rudy-
BBG:
1) 215#
2) 195# (no misses)
Strength:
1) Off 355#- 215#, 250#, 265#, 285#
2) Off 280#- 165#, 195#
WOD- 2,480 ft Rx (756m, 40ft shuttles)
bbg
1)265
2)245
str
1)245,285,310,330 is it too early in the cycle to write no misses?
2)200, 235
cond
1000m
BBG
1)205, failed at hip on 225 twice due to grip
2)185
Strength
1) based off 350#
2) based off 290#
Cond
1200meters (100m turn arounds)
BBG
1) 215
2) 195
STR
1) 10@235, 8@275, 6@295, 4@315
2)5@200, 3×5@230
COND
570m with 90# on sled on rubber floor with turn arounds.
BBG: didnt see until i did your main site squat cycle; wod for me earlier was 10-1 HSPU and Ring Dips but from a muscle start…time was 8:21 Games Standards. (11am)
HBBS: 270,315,340,360; no misses
FS: 240, 275; no misses
Cond: HOLYFUCK…. completed 1,187m in 20 min…in the hot humid Michigan rain (3pm)
BBG
1) 235
2) 215
strength
1) based on 425
2) based on 350
BBG
1) 205#
2) 165#
Strength
1) HBBS based off of 325:
185, 225, 245, 260
2) Front Squat based off of 245:
155, 185
Conditioning
10x 50m suicide sprints
225#
205#
HBBS 245(10), 28598), 305(6), 330(4)
FS 190 & 220#
623 meters. That might have been the most un-intense “crossfit” workout I’ve ever done but it feels like I got shot in the ass with a 12 gauge
BBG
1) 220#
2) 200# Done
Strength
1) 10 x 205# / 8 x 240# / 6 x 255# / 4 x 275#
2) 5 x 165# / 3 sets of 5 x 195#
BBG:
1) 225
2) 205 complete
STR:
HBBS
1×10 @ 250
1×8 @ 295
1×6 @ 315
1×4 @ 335
no misses
Ft. Sq
1×5 @ 205
3×5 @ 240
no misses
Conditioning:
1200m
Heat got to me bad.. quads cramped .. need to hydrate better.. good mental test though loved it
BBG1: 195#
BBG2: 176#
Strength: 177, 207, 221, 236#
BBG:
1. 235#
2. 210#
Strength:
1. Based off 350#
2. Based off 300#
Conditioning:
1200m
Not too mad at my numbers but probably my worst training session ever. Moving on tomorrow.
BBG 1) 245 265f jerk
2)235 no fail
Strength
1) 10@245 8@285 6@305 4@ 325
2)5@ 205 3×5@235
Cond 1450m (sucked)
BBG
1) 245. Failed the high hang at 250
2) 220 no misses
Strength
1)Off 345
2) Off 285
bbg
1)265
2)245
str
1)245,285,310,330 is it too early in the cycle to say no misses?
2)200,235
cond
1000m
BBG
1) 110 kg
2) 100 raw
Strength
1) 100 115 125 132,5
2) 85 100
Cond – 825 Meters
Bbg:
1) 140#
2) 125
Strength:
1) 140, 160, 175, 185
2) 115, 3×140
Cond:
1,100 m
26/166#/M/CenEast
3/1/1
BBG: Can’t do based on current location and facilities
Hatch:
BS: done off of 320#
FS: done off of 245# (not sure what my actual 1RM FS is…)
Conditioning: See BBG above…looking forward to getting home tomorrow.
Bring on the mitten!!!
BBG
1. 240
2. 215 3/3
BS. Based off 350(-15) from PR
FS. Based off 305
Conditioning
1380M This pretty much suckedddddd
BBG:
1. 170#
2. 155#
Strength:
1. based off of 245
2. based off of 205
Cond: 900m
BBG:
1) 205
2) 185
Strength:
1) Off 335
2) Off 275
Conditioning:
554m
-Felt like an oxen cultivating land, had to switch sleds midway through because it kept digging into the grass.
Weightlifting
1) 93kg
2) 83kg
Strength
1) Off 161
2) Off 132
Conditioning
960m through my neighborhood in beautiful Enid, USA
M/F/S
3/3/3
Pool for some drown proofing, mask & snorkel recovery, and buddy breathing tonight.
BBG
1. 195
2. 175
Str
1. Off 325
2. Off 255
Cond
Only went 10:00, didn’t keep track of distance
BBG:
1. 260#
2. 235# (all successful reps)
Str:
1. Based off 380# -All successful reps
2. Based off 325# – All successful reps
Cond: what a mind fuck of a workout… just walk for 20 minutes haha
1700m
BBG
1) 250
2) 225
Strength
1) 215, 250, 270, 290
2) 175, 205×3
Wasn’t feeling too hot after squats so skipped conditioning to get rest and be back for tomorrow
BBG:
1) failed twice on the jerk @ 175#
2) hit all at 160#
Squats all completed as written.
Conditioning: 1,560m
thank god for good Pandora country stations.
1) 265
2) 245
415
340
BBG:
1)225
2) Whatever that’s thing is (I’m lazy and dumb) everything was easy except set 3 where I did 2 pos clean (sorry coach)
Strength:
Based off of 325 and 295
Smolov has made me a man this was easy and I love it.
Cond: the box I was at had no sled so I did air dyne
1) 305
2) 275
1) % of 540
2) % of 400
Conditioning
1200m in 18 minutes
Just realized it was supposed to be 3 sets for part two. I was thinking it was 5 sets. No wonder my legs felt so smoked going into those squats! Same thing for Harrison below me.
1) 190
2) 170
1) % of 330
2) % of 300
Conditioning
1200m in 18:30 w/ 90 lbs
M39/188#
BBG:
1)205# 2)185#
strength:
HBBS: 195#/220#/235#/250#
front: 150#/185# felt light, have not tested PR in some time
sled 0.32 mile (10min)
BBG
1) 315 (3Pos PR)
2) 283.5
Strength
1) 309/360.5/386.25/412
2)243/283.5
Conditioning
– Raining outside today, worked on an event from a comp ill be doing this weekend.
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) taking it easy on the shoulder
1×8@115
1×5@135
1×3@165
1×1@205
1×1@225
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 225#
Strength
1) HBBS:
1X10@255
1X8@300
1X6@320
1X4@340
2) Front Squat:
1X5@210
3X5@245
Conditioning
20 minutes max distance Sled Drag 135/90#. No sled, towed a 4 door Hyundai 1 mile
BBG
1) 205#
2) 185
Strength- All reps completed with good technique
1) based off 345
2) Based off 245, done without belt to increase core strength
Conditioning
20 Min- pulling a MK23 tire up and down my cement driveway. It was heavy as crap and the friction was terrible. 845 feet.
BBBG
1)250#
2)225
Strength
1)270,315,335,360
2)225,3×255
Today’s squat were pretty decent. I thought the front squats were really easy. I think my old fs pr is not close to what it is now. Any suggestions on how to accommodate and stay within the programming?
C&J – 245
3×1 – 225
Did separate HBBS programming
OH squat – 205
Did OH squat because Fr. Squatted yesterday inadvertently but kept same percentages/reps
1) 165
2) 150
Hbbs % off of 285
Fr sq % off of 235
1) 80kg
2) 72.5kg
3) off of 315#
4) off of 250#
Conditioning: 800m w/25m turn arounds
bbg
1) 215, high hang failed at 225
2) done no misses
strength
1) hbbs felt great, off of 345
2) front squats were an adjustment, im really glad the first set was light. done off of 265
conditioning.
Did banded partner pulls, traded every 200 m fun, hard and boring all at once.
BBG
1- 245
2- 220
HBBS off 395
F. Squat off 315
Cond.
630yds
BBG
1) 205
2) 185 (no failed attempts)
Strength
1) HBBS 195, 227, 245, 260 (based off 325)
2) FS 162, 190 (based off 270)
No conditioning, I know I suck.
BBG
1) 175
2) 155
Strength
1) 175,205,215,230
2) 155,175,175,175
1) 285 missed hi-hang of 305
2) 255 3/3
3) squats off of 430
4) squats off of 385
No misses
1) 133
2) 118
HBBS – 155, 180, 195, 210
FS – 135, 155
Conditioning – 10 MIN AMRAP prowler pushes. No idea how for.
1) 165, 170-missed the hi hang twice as it was too far forward and had to dump it
2) 150×3 No misses
HBBS done based off 235
FS done based off 210
Cond- rogue sled+135# for 1000m
1) 175#
2) 160, no misses
3) HBBS off 345#
4) FS off 275#
Cond: 750m
M/37/182/5’9″
1) 205# failed on high hang on 215
2) 185 no misses
3) 190, 220, 235, 255 complete
4) 150, 175 complete
Conditioning 800m man was this awful
BBG:
1) 160# (Failed 175# at high hang)
2) 145#
HBBS:
-165, 191, 205, 218
FS:
-135, 155
BBG:
1) 275 lbs
2) 250 lbs
Strength:
1) 275, 325, 345, 370
2) 225, 265, 265, 265
Conditioning:
1240 meters
1) 250.
275 Dropped the bar after hang, picked up and hi hang cleaned it. Yay
Failed the jerk.
2) 225. Done
3) off 340. Fast and moderate feel
4) off 315. Easy
Cond: dragged cooler with rope. Armpits are chaffed.
Got to .95miles at 20min. Back to the house at 22:43 for total 1.1 miles.
2/6/3
All ass
1. 185
2. 3x1x165 – felt like my biceps were going to burst
3. 10×160, 8×185, 6×195, 4x210ln HBBS
3b. 5×130, 5x3x155
M/F/S – 3/2/2
BBG
1. 275
2 250×3
strength
1. off 415
2. off 355
conditioning: 1200m ish
BBG:
DND… About to make a hard decision to avoid lifts altogether for a week or more. Scheduling an MRI on my shoulder/elbow but these are the same individuals that xrayed my wrist, said it was fine, but come to find out it was fractured at the most inopportune time (in the middle of event 2)… So, wish me luck.
Strength:
HBBS off 255: 155, 180, 190, 205
Front Squat off 225: 135, 160
Conditioning:
20 minute 110# tire pull- 580m
*Those HBBS were freaking rough. (And yes, before Smolov my Front Squat was 10# over my HBBS).
*Loooved the tire pull, but definitely a lot of additional friction and shorter distance in comparison. We’re ordering sleds tonight.
Strength:
Off of 165 and 135,
Conditioning at box: “Mary” 9 +21
legs felt great after 100 pistols
BBG:
1) 175# (Failed Jerk at 195#)
2) 165#
S:
1) 225, 265, 285, 305#
2) 185# – 215, 205, 205# (That shit got heavy quick)
BBG:
1) #140
2) #125
Strength:
Hatch 1/1
HBBS- based off 205- (10)125;(8)145;(6)155;(4)165
FS- based off 165 1×5- #100; 3×5- #115
Conditioning:
1368 m- made a sweet sled out of an old cooler and straps from my rings. Did a loop around my neighborhood that has a gnarly hill..
BBG
255 (275missed hi hang)
3×1@ 230
STRENGTH
Hatch 1.1- done
CONDITIOING
425 meters
BBG
1. 115KG
2 120KG
strength
1. off 200KG
2. off 150KG
Killing me squatly today
conditioning: tomorrow
Did get my first ever freestand tuck to handstand today though so mini f*** yeah!
BBG
1: 205
2: 185
Strength
1. Off 325
2. Off 275
Cond.
Pulled my 180lb tractor tire up and down the street for 20:00 with a tie down strap.
No idea about total distance
BBG:
1) Worked up to 205 lbs
2) 185 no misses
Strength:
1) off of 370
2) off of 315
Conditioning:
Done
1) 300 (missed jerk but used it as my percentage)
2) 270
1) Off 405 but upped it a bit.
2) Off 355
Conditioning
15 minutes with 185# on the sled. No clue on distance as I was in parking lot.
Not sure the best way to post a photo up, but here’s what I rigged up for yesterday’s sled-drag using a tarp, web belt and ring straps: https://twitter.com/tatumvay/status/357411042076274688/photo/1
BBG: Worked up to 180#
2.160 and 155 for the last two.
3. Off 260
4. Off 240
Conditioning: Approximately 500 meters, plus or minus a few steps. Exhausting! Should have scaled down.
BBG
1) 95kg
2) 85kg
Strength
1) 90 – 105 – 112.5 – 120kg
2) 75 – 3 @ 87.5 kg
Conditioning
1500 meters
50 m track 60 kg sled
Can’t read pushed sled
BBG:
1) 205
2) 185 no misses
Strength:
1) complete off of 380
2) complete off of 300
Conditioning:
1500m
BBG:
1) 195
2) 175
Strength:
1) 220, 255, 275, 290
2) 170, 200
Conditioning:
DND, got rained out.
1) 185# (failed at 200# from the knee and then with 195# from the knee as well)
2) 165# (failed from the knee on 3rd set)
Strength
1) Complete off 255#
2) Complete off 215#
Cond
Skipped
BBG:
1). 235
2). 3×215
STRENGTH:
1). 10@225, 8@265, 6@280, 4@300
2). 5@185, 3×5@215
COND:
Sled Drag: roughly 925m
BBG:
1. 125#
2. 115#
Strength:
1. Off 250#
2. Off 205#
Cond:
1725 meters Rx (my damn calves!)
BBG
1) 245. No misses
2) 215. No misses
Strength
1) 10@225, 8@260, 6@280, 4@300
2) 5@205, 3×5@230
Cond:
700m. Put 135lb on a GT and dragged it around on the grass.
BBG
1) 215
2) 195
Strength
3×15 deadlift 205, 500m row
Conditioning: subbed
3 rounds for time: 400m run/7 front squats must be from ground (225)
BBG
1) 215 (no jerk, shoulder)
2) 195 (no j)
Strength
1) 1X10@165, 1X8@190, 1X6@205, 1X4@215
2) Front Squat: 1X5@155, 3X5@185
Conditioning – no time
1) 110 – failed the 3rd position at 115
2) 105
1) Based off of 170
2) Based off of 150
bbg: 135#
HBBS off of 215
skipped the rest dute to time/ soreness
1-245, missed jerk
2- Done at 215
3 – Done based on 375 / 315. Felt very heavy today.
4 – 1,600 Meters. 100 M increments. This was awesome, the heat/humidity…not so awesome.
Bring on the sprints
BBG:
Skipped 1 and 2. Becoming a recurring problem, everytime I do CJ my upper right arm starts hurting…gets weak. Around the biceps area. Very frustrating since CJs are a big part of programming.
Strength:
1) 190, 220, 235, 250
2) 150, 3 x 175
Conditioning:
I work out at a college rec center. Today, the day we have sled drags, the S & C coach of olympic sports left a sled out in a hallway loaded with….yup, 135#s. No one around, I was just going to grab it and start work. Decided to knock and ask if it was OK….Denied. Elation to deflation.
Did HIIT on Airdyne for 20 minutes instead.
Worked light snatch for BBG, wrist is still a little sore.
Strength: 200-235-250-270 HBBS, 170-200-200-200 FS
Cond: Only had time for 5×125 sprints on rower. Averaged about a 1:25 split. Haven’t had much time lately but it’s coming back…
1)160
2) 145
Hbbs off of 215 fs off of 170
Cond- prowler+20# 996meters
C&J 205#
C&J @ 90% 180#
HBBS 195/235/250/270
FS 165/195
Cond: 1100 m
Did the sled drag at 135#, but decided to go for a mile rather than 20
minutes…for some reason going for a mile initially sounded “fun”…..I was hating life at 1000m and finished with a total time of 38:50…I’m coming for you, Klokov…ha…if only…
Bbg –
1) 245
2) 225
Str-
Off 405
Off 330
BBG :
1) 3 pos. Clean + Jerk @ 225#
2) 90% @ 205#
3) 225# x 10, 265# x 8, 280# x 6 & 300# x 4.
4) 195# x 5, 3 x 225# x 5.
Did a double metcon yesterday. Skipped Conditioning today.
I have to say, I’m glad tomorrow is a rest day for me. My legs feel like a tank rolled over them, worse then the day after a marathon.
BBG-
3 pos. clean + jerk – 45-50-55-60-62,5kg
3×1 3 pos. clean + jerk 90% – 55kg done
HBBS-
10×67,5 – 8×77,5 – 6×82,5 – 4×87,5kg
FS-
5x55kg – 3x5x62,5kg
Cond-
20 min. sled drag 60kg –> 1020m
MFS – 181
BBG
1 @ 209 lbs, missed 220 in the hi-hang
2 @ 188 lbs
Strength
1 1×4 @ 258 lbs, based off 320 on Friday
2 3×5 @ 192 lbs, based off 270 front squat, I am not sure what my 1RM is
Conditioning: Prowler 2 weight? Plus 90 lbs. Somewhere between 7 and 900 meters, had to turn around every 20meters, and I lost count at 13:30,
BBG 1) 185#
Strength 1) 185, 215, 230, 250
Cond – 12 minute “sled” drag (3×45# plates held together with a belt, dragged around by my climbing rope), ~1,080 feet.
BBG
1) 165#
2) 140#
Strength
1) 190, 225, 240, 255
2) 140, 165
Conditioning- No sled