130724

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Day 2 – swim technique work.

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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.

86 thoughts on “130724”

  1. By Hang Power Snatch (from hips) you mean Hi-Hang Power Snatch or there is any difference?

  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

  5. 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

  6. 1)95-135-155-165#
    2)135-185-195#
    3)135-185#
    4a)275#
    4b)135-155-145×3
    #TheOutlawWayAfghanistan

  7. 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

  8. 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

  9. Elbows feeling good. Knees, not so much!

    1) 205
    2) 255
    3) 275
    4a) 315
    4b) 225x3sets, 235x2sets
    C) 7:01.1

    #TheOutlawWayAfghanistan

  10. 1) 185lb
    2) 245lb
    3) 245 (maybe could have gone to 255 here)
    4a) 305
    4b) 185

    Cond: 7:37 – legs felt just dead

  11. 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

  12. 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

    • 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.

  14. BBG
    1) 165

    2) 225 – Ugly

    3) 245

    4a) 295
    4b) 195

    Cond – 7:10

  16. 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

  17. 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)

  20. 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)

  21. M/27/5’11″/170#/NorCal

    BBG
    1) 170#
    2) 230#

    Ran out of time. Will do everything else later.

  22. 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

  26. 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.

  27. BBG:
    1) 135#
    2) 195#
    3) 205#
    4a) 275#
    4b) 155#x2, 165#x3
    WOD- 7:07 Rx (~5s off PR)

  30. 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)

  34. BBG:
    1) 110# (Failed 3rd rep at 115#)
    2) 155#
    3) 170# (off the rack)

    Conditioning:
    8:06

  35. 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

  37. 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)

  38. 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

  39. BBG
    1) 185# (Not pretty. More of a hang muscle snatch)
    2) 255#
    3) 255#
    4a) 405#
    4b) 185#

    Conditioning:
    6:57

  40. BBG
    1) 185# (Not pretty. More of a hang muscle snatch)
    2) 255#
    3) 255#
    4a) 405#
    4b) 185#

    Conditioning:
    6:57

  43. 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.

  44. 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.

  46. 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

  47. 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.

  52. 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

  54. 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…

  55. 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 🙂

  57. 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

  58. 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

  61. 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.

  62. 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

  63. 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.

  67. 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

  69. 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

  70. 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

  72. 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.

  73. BBG
    1) 160
    2) 245
    3) 235
    4a) 245-275-295-315-325
    4b) 155-165-185-195-200

    Cond- 7:01

  74. 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

  75. 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.

  76. 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

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