Day 2 – swim technique work.
Elisabeth Akinwale – 195# Snatch (PR tie):
WOD 130724:
BBG
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible, rest 60 sec.
4b) 5X5 Push Press – heaviest possible, rest 60 sec.
Conditioning
Row 2k for time.
By Hang Power Snatch (from hips) you mean Hi-Hang Power Snatch or there is any difference?
Unless your hips are under your knees….
lulzzzz
LOL
1) 52.5kg
2) 70kg
3) 65kg
4a) 80kg
4b) 45kg
Conditioning 8:50.3
1) 100kg
2) 120kg
3) 140kg
4a) 160kg
4b) 105kg
Cond) 6:57 PB last time was 7:19. Must be all the squats
BBG
1) 3rm Hang Power Snatch: 165
2) 3rm Hang Power Clean: 225
3) Jerk Triple: 245
4a) 5X2 Pause Clean First Pull: 295
4b) 5X5 Push Press: 175
Row 2k for time: 7:27
BBG:
1) 3rm Hang Power Snatch: 125# (Fail @135 2nd rep)
2) 3rm Hang Power Clean: 185#
3) Jerk Triple: 205# (Fail @215#)
4a) 5X2 Pause Clean First Pull: 245#
4b) 5X5 Push Press: 155# (Arms/Shoulders on fire at this point in the game)
Cond – Row 2k for time: 7:37
1)95-135-155-165#
2)135-185-195#
3)135-185#
4a)275#
4b)135-155-145×3
#TheOutlawWayAfghanistan
BBG
-snatch @185
-clean @205 (225 fail)
-jerk @245
Strength
-1st pulls @295 (off 275 max)
-PPress @185 no misses
Conditioning
-2K Row @7:47
1) 165 lb (horrible)
2) 265 lb. (2nd rep was dangerously close to a squat clean)
3) 275 lb.
4a) 345 lb. for all
4b) 225 lb. (successful reps were only 5-5-4-4-3)
Cond – Later this evening or tomorrow. PR is 6:46
Elbows feeling good. Knees, not so much!
1) 205
2) 255
3) 275
4a) 315
4b) 225x3sets, 235x2sets
C) 7:01.1
#TheOutlawWayAfghanistan
1) 185lb
2) 245lb
3) 245 (maybe could have gone to 255 here)
4a) 305
4b) 185
Cond: 7:37 – legs felt just dead
Is there going tobe any way to buy Outlaw gear at the games? I know HQ will want a big cut so we can do it in a back alley somewhere under the table
39M/188#
working on strict form today
1) 95#
2) 185#
3) 185#
4a) 135#/135/135/155/155
4b) 135#/135/155/155/155
cond: later
Curious what damper setting on the rower you all use.
Actually curious about this myself. I have been at 6
Depends on your preference but concept 2 says 3.5 or 4.
I’ve found that being taller/bigger I row most efficiently with it around 8 and keep my spm down at 28 or below. Most people at our gym leave it at 5-6.
if its anything longer than 500m i typically go 5 or 6. if it’s more of a sprint i like it at 7
@75Rampage
The Concept2 rowers (and I think the Concept1 rowers as well) have a way to determine your specific drag factor, and therefore, your specific damper setting. This takes into account how you pull the flywheel as well as your weight, etc. I can’t remember the exact way to get to it, but the Display and Menu aren’t that hard to navigate, so you should be able to find it.
For a shorter answer, a damper setting between 4-6 for a 2K row would be ideal for the majority of individuals.
BBG
1) 165
2) 225 – Ugly
3) 245
4a) 295
4b) 195
Cond – 7:10
Snatch: 205
Clean: 240
Jerk: 285
1st Pull: 325
Press: 255
Row: 6:54.3
snatch 110
clean 165
it wasnt heavy but i made sure all my landings were solid
shoulder/tricep feels kinda tweaked from yesterday. mightve been the extra muscle up practice i did
3a clean 1st pulls 275-295
3b light jerk practice (focusing on the footwork) 5×3/95
2k row 7:16
Snatch Triple: 155
Clean double: 245
Jerk triple: 275 (hit 285 x2)
Push press 5×5: 205-215-225-230-235×4
Made up front squats from yesterday: off of 410lbs.
Conditioning: 6:43.9 (16 second PR)
BBG:
1. 105#
2. 140#
3. 150#
4a. 175#
4b. 115#
Cond:
8:33
M/17/155#
BBG:
1) 135#
2) 195#
3) 185#
4a) 275#
4b) 135#
Conditioning: 7:51
BBG:
1) 145 – 155(1 + 2 fails)
2) Did not do. Resting right arm
3) 200
4a) 225
4b) 155 – 175 (for 3)
Conditioning: 8:24 (per my question above, went with 6.5 on damper setting)
M/27/5’11″/170#/NorCal
BBG
1) 170#
2) 230#
Ran out of time. Will do everything else later.
BBG
3)225#
WOD 130724:
BBG
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
105# (-20# from 1RM)
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
160# (-15# off 1RM)
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
155# (-10# 3RM )
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible, rest 60 sec.
175/185/205/225/225
4b) 5X5 Push Press – heaviest possible, rest 60 sec.
125/135/135/140(4reps)/140(3reps)
Conditioning
Row 2k for time. DND
1)175
2)225
3)245
4a)315-335
4b)205 across
cond
later
BBG
1) 155
2) 235
3) 225
Strength and row later
1) 155#
2) 245
Skipped 3 and 4a
4b) 175, 185 for 3 sets, 175
2k row 7:30
BBG –
1) 205
2) 255
3) 305 – PR for a single, but I got it for a triple.
4a) 245
4b) 185
No conditioning – body is tired from Hatch and sled drags.
BBG:
1) 135#
2) 195#
3) 205#
4a) 275#
4b) 155#x2, 165#x3
WOD- 7:07 Rx (~5s off PR)
BBG
1) 185
2) 225
3) 225
4a) all at 325
4b) 185/185/195/205/215
COND
7:32.6 (did not use foot straps)
BBG1: 135#
BBG2: 200#
BBG3: 185#
BBG4a: 225#
BBG4b: 155#
Conditioning: 8:03
BBG:
1) 155
2) 215
3) 235 (PR)
4a) 235 across
4b) 165 across
dealing with a back injury trying not to aggravate it too bad
Conditioning: 7:40.2 (i suck)
BBG:
1. 185#
2. 225#
3. 215#
4a. up to 265#
4b. 185#
Conditioning:
7:14
BBG:
1) 120#
2) 155#
3) 155#
4a) 215- 4x 225#
4b) 135#
Cond: 8:13
BBG 1 -135#
BBG 2 – 185#
BBG 3 – 185#
Rowing – 8:02. PR for sure
MFS 144
BBG:
1) 110# (Failed 3rd rep at 115#)
2) 155#
3) 170# (off the rack)
Conditioning:
8:06
Snatch: 180
PC: 225
Jerk: 225
2k row: 7:34.5 (5sec PR) ehh…
1st pull: 275×3, 285×2
P.Press: 155×3, 175, 185
Power snatch – 205 (+10)
Power clean – 285
Conditioning – 7:28
1.) 195 ~ 81%
2.) 235 ~ 84%
3.) 220 ~ 235 w/re-grip
4a.) 275, 285, 295, 305, 315
4b.) 165, 175, 170, 175, 180x3f
Conditioning:
6:59.7*(6 sec PR)
BBG:
1) 155, 160(2)
2) 200
3) 185 (tweaked my shoulder on HPC’s, stayed very light)
4a) 265×2, 305×3
4b) 155, 160, 165×3
Conditioning:
10min AD aka “300 FY”:
215cal PR
BBG
1) 185# (Not pretty. More of a hang muscle snatch)
2) 255#
3) 255#
4a) 405#
4b) 185#
Conditioning:
6:57
BBG
1) 185# (Not pretty. More of a hang muscle snatch)
2) 255#
3) 255#
4a) 405#
4b) 185#
Conditioning:
6:57
Snatch: 165
Cond: 7:23.
Bbg: 1) 145lbs
2) 205lbs
3) 220lbs
4a) 285lbs
4b) 185
Conditioning: 7:47
1) 175.
2) 225. 235 squat cleaned last rep.
3) 195. Did 3 sets at that weight to really drive in technique.
4a) 275, 295, 305, 325, 335
4b) 185, 185, 195, 195, 205. Yes my 5×5 push press was higher than my heavy triple jerk. Shutup I was working technique.
1) 175.
2) 225. 235 squat cleaned last rep.
3) 195. Did 3 sets at that weight to really drive in technique.
4a) 275, 295, 305, 325, 335
4b) 185, 185, 195, 195, 205. Yes my 5rm push press was higher than my heavy triple jerk. Shutup I was working technique.
BBG
1) 215
2) 285
3) 325
4a) 385
4b) 245
Con
7:02
26/170#/M/CenEast
3/3/3
3RM PSn Hi-Hang: 85/105/115/125/135# (PR)
3RM PCln Hi-Hang: 155/175/185#
3RM Jerk: 155/175/195/205#
5×2 Cln Pull: 245/255#x4
5×5 PP: 135#
Conditioning:
7:36.9 (Never done it, so PR?)
34 s/m
1:54.2 avg/500m
1) 62.5kg
2) 80kg
3) 195# (PR w/a little room to spare)
4a) 110kg x sets across
4b) 155# x sets across (previously did 155 for one set of 4 on 7/9)
Conditioning – 7:45. 1st ever 2k, 2nd time on a rower.
BBG:
1) 135#
2) 195#
3 and 4…tomorrow
Cond: Comp Wod at gym
BBG:
1) 155#
2) 185×3, 205M, 195×1
3) 225×2
4a) 275#
4b) up to 185#
Conditioning:
6:47
1) 175
2) 260
3) 250
Did squats from yesterday.
2/2/2
M/26/5’10″/170lbs
1) 165×3, 175×2
2) 205
3) 205, didn’t go heavy
4a) 285 across
4b) 165 across
2k Row: 7:43
About 10 seconds behind PR, but since my legs were so tired I’m not terribly disappointed
6/5/6
Sn- 165
CnJ- 215
Jerk-205
A-255
B-185×4, 190
Row-7:23 PR
1) DND
2) DND
3) up to 125, wrist started buggin
4a) DND
4b) 115
Cond) 8:30
* Eh… PR is around 8:05, no lung warmup, went into it and hated myself for it at 400m…
1)Snatch 135lbs with straps, absolute high hang no bend in the hips
2) Clean 175lbs, absolute high hang no bend in hips (did this position because it was difficult, and because i thought from hips means high hang…)
3) Jerk 225lbs, 10lbs pr 🙂
4a) 185lbs/215/235/245/245
4b) 155×2, 165×3
Conditioning 7:03 11 second pr 🙂
BBG
DND…rehabing back
Bench
7X5 @ 135
Cond
8:31 (29s PR)
3RM Hang Power Snatch: 140
3RM Hang Power Clean: 185 these were tough but Rich placing 30th gave me the power to hit the last rep at 185
3 Jerks: 195
skipped the push press and 2k row and took an hour to learn how to Squat jerk!
I am now Lu Xiaojun
BBG
1) 165
2) worked at 185 for a few sets of 3
3)225
4a) 225, 245, 265, 275×2
4b) 135, 165, 185, 200, 210(5# pr)
Conditioning
7:22
1: 65kg
2: 85kg
3: 90kg (everything felt heavy)
4: DND
5: 6:50 pr
1) 140#
2) 185#
3) DND
4a) 315#
4b) 155-155-165-175-175F4x)
Cond: 7:06 PR
1) 145 x 3 – (Hit 155 x 1, but just sucked ass today at these….)
2) 225 x 3
3) 225 x 3, 235 x 1
4a) 225, 275, 315, 335, 335
4b) 185, 185, 195, 195, 205
Conditioning – going to row the 2k tonight.
M/19/190
1) 145
2) 185 (failed 205, both lifts didn’t feel great today)
3) technique work
4a) 315/315/325/335/345
4b) 135/155/165/175/175
conditioning 7:37 had to leave so just jumped into it, don’t know if warm up would have helped or not
snatch – 113
Clean – 143
jerk – 143
1st pull – 193
PP – 128
Cond – 8:10, first time doing it, think I could have gone a little faster if I had started the sprint at the end a little sooner.
Rowed the 2k last night in 7:07
bbg:
1) 105
2) 135
3) 155
out of time
BBG:
1) 145
2) 215
3) 215
Clean first pulls 305
Push press 185
BBG:
1) 90#
2) 115#
3) 135#
4a) 185, 185, 165, 155, 155# (had progressively worse form so went down to correct it)
4b) 95, 115, 115, 115, 115#
Conditioning:
8:01
BBG
1) 195
2)255
1) 195 – 205×2 failed 3rd rep twice
2) 240 – 250×1
3) 245 – stayed light bicep was bothering me
4a) 315
4b) 205×2, 215×3
C) 7:12
1) 170 lb
2) 255 lb., 225 fail on 2nd rep
3) 225 lb. x 2 f-3
4a) Finished at 285 no misses
4b) Finished at 195 no misses
Cond – PR is 7:30-pissed, needed to do a better warm-up-damper on 7
2) 205 not 255, would take that though
BBG:
1) 3RM Hang P. Snatch : 175#
2) 3RM Hang P. Clean : 225#
3) 3RM Jerk (Rack) : 225#
4a) 275# Pause Clean first pull
4b) 135# Push Press
Conditioning :
2k Row for time : 7:13.
BBG
1) 160
2) 245
3) 235
4a) 245-275-295-315-325
4b) 155-165-185-195-200
Cond- 7:01
BBG –
1)40kg – 45×2
2)60kg
3)60kg – 65×2
4a)90kg
4b)40-45-45-45-50-50kg
Cond- 7:29:4 PR
MFS – 275
1) 125#
2) 175#
3) 185#
4a) 2×185#
Cond – 7:41.4
PR is 7:11. Just awful. After about 750m my legs just didn’t have anything left. Only a minor burst in the last 200m saved it from total disaster.
1. 125#
2. 175# but failed on last rep
3. 200# but failed on last rep (185# for 3 reps prior)
4a. tweaked ham – skipped this.
4b. 105-115-115-125-115
Cond: 7:53.6
BBG
1) 110
2) 185
3) 185
4a) 225
4b) 135
Conditioning
9:57