**Soccer stadium.**

**WOD 130726:**

**BBG**

- Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

**Strength**

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.

3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

When do the squats im having a hard time completing the prescribed reps with the prescribed percentages, do you guys base the percentages off your true max or do you use your training max?

Hey Joey, we actually use Spencer’s max for all squatting purposes.

The max that I got after Smolov cicle, that is my PR.

I think the tennis stadium is going to be a gymnastic ring monkey bar type event. Muscle up to start, traverse rig from ring to ring to finish and then do something else devilish. Just my thought.

Should we keep power cleaning during maximal efforts as long as the power clean exceeds our jerk?

Dank – always squat unless is says “Power”.

*it

1)95-115-145(135×3)

2)135-165-175(175×3)

1)200-230-245-265

2a)160-170-185×2

2b)185×4

3a)26-35×2

3b)10×3

#TheOutlawWayAfganistan

1) 185lb (a few misses on the working sets)

2) 255lb (quit once I got to 255. Upper back not feeling right at all)

Strength

1) Done off of 405lb (last set was rough)

2a) Done off of 335lb

2b) 235 (only 6 reps on last set)

3a & 3b later maybe

BBG

Snatch from Blocks (top knee) @ 175

C&J from Blocks (top knee) @ 245

Strength

1) HBBS: Done – based on 410 1RM

2a) Front Sq: Done off 315 1RM +25

2b) 4X8 Close Grip Bench: up to 205

3a) 3X5 Strict Weighted Pullups @ 53

Is it 10 mins from empty bar? I haven’t been doing so thus far, but my session today took near 2 hours 45 all in. Just want to check I’m doing things right.

Hang Snatch (no Blocks) – 185

Hang Clean (no Blocks) – 245

HBBS: 225, 250, 275, 300 (last set was nasty but got them all done)

Front Squat : 185, 205, 2x 235

Did hand release pushups for sets of 20 instead of bench

Pullups – Bodywieght for sets of 10-12

So pulling from the blocks right above the knee is much better than at the hip!

BBG

1) 215

2) 275

Strength

1) 245-285-305-325

2a) 215-235-255-255

#GotQuads

2b) 185

3a) 35# (C2B)

3b) 10#

#HammiesFound

#TheOutlawWayAfghanistan

39M/188#

BBG: later

strength:

1) 190#/225/235/250

2a) 165#/170/185

2b) 205# x 4

3a) 35# x 3

3b) done

BBG

1) 165 Failed 3rd rep at 175. Failed 1st 2 pulls on 1st set of 3 @ 165

2) 246

Strength

1) 220, 255, 275, 295

2) 170, 185, 2 @ 225

3a) 3 @ 44

3b) 155, 185, 205, 230

BBG:

Snatch from Blocks (top knee) @ 145

C&J from Blocks (top knee) @ 185

Strength

1) HBBS:

1*10: 180#

1*8: 210#

1*8: 225#

1*8: 240# (dizzy after last rep)

2a) Front Sq: 135#, 160#, 170#, 170#

2b) 4X8 Close Grip Bench: up to 205

3a) 3X5 Strict Weighted Pullups @ 44#

3b) 3×5 Strict Weighted Tempo GH Raise – Done (no weight)

How do you finish the entire workout within an hour? Living in the box….

Snatch 90 kg

C&J 110 kg

Strength

1) HBBS: 10,8,7,5 🙁 – based on 165

2a) Front Sq: Done

2b) 4X8 Close Grip Bench: up to 90 kg

3a) 3X5 Strict Weighted Pullups 22kg

Snatch 90 kg

C&J 110 kg

Strength

1) HBBS: 10,8,7,5 🙁 – based on 165

2a) Front Sq: Done

2b) 4X8 Close Grip Bench: up to 90 kg

3a) 3X5 Strict Weighted Pullups 22kg

3b) Done at 10kgs

1) 175 no misses

2) 185

HBBS: 255,275,295,315

Fs: 210,225,245,245

CGBP: 195,195,205,205

Outta time for last part

BBG

1)165. 155×3 from blocks

2) 185 185×3 from high hang

Strength

1) HBBS based on 335

2a) Front Squats based on 260

BBG:

1) 175

2) 255

Strength:

1) Off 425

2a) Off 360

2b) 190

3a)26#

3b)25#

BBG:

1) 175 – No misses

2) 225 – Stayed lighter because shoulders was bothering me on the jerk

Strength:

1) Off 400

2a) 215-225-245-245

2b) 225-245-245-245

Will do section 3 tomorrow. Ran out of time today.

BBG:

1. 200# (one miss)

2. 235#

Strength:

1. Based off 350#

2a. Based off 300#

2b. 185# 200# 210# 215#

3a. 24kg

3b. 16kg

M/17/155#

BBG:

1) 135#

2) 185#

Strength:

1) 190-205-220-235#

2a) 160-175-190-190#

2b) 155#

3a) 45#

3b) BW

Did some rowing and abs as a metcon since I won’t be able to train tomorrow.

M/19/190

1. 165

2. 215

Strength:

1. 245/285/305/325

2a. 190/225/235/235

2b. 185/195/205/215 (failed on 7th rep)

3a. 45

3b. 35

snatches 170

failed reps 1 and 2 on last set. said screw it and didnt attempt a 3rd

c+j 210

hbbs based off 405, surprised myself and got the last set easily

front squat based off 320

bench 2×8/210, 1×7/210, 1×7/205

pullups 45,50,50

ghr, 15# DB’s

1. 145. No misses.

2. Skipped, wrist.

Strength:

200-235-250-270

FS: 185-195-210-210

CGBP: 190-195-200-205

Skipped GH Raises

Pull Ups: 45-55-55

WOD 130726

BBG

Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

DND. Wrist and had weighlifting class yesterday Night.

Strength

1) HBBS:

1X10@60%, 145#

1X8@70%, 170#

1X8@75%, 185#

1X8@80% 195#

2a) Front Squat:

1X5@60%, 125#

1X5@65%, 135#

2X5@70% 145#

2b) 4X8 Close Grip Bench Press

100/110/120/125

3a) 3X5 Strict weighted Pull Ups @20#

3b) 3X5 Strict Weighted Tempo GH Raise @20/45/45#

bbg

1)205

2)265

str

245,290,310,330

2a)200,235,250

2b)200,210,220,230 (slingshot)

3a)70

BBG

1.) 185#, used 175# for the working sets

2.) 225#

Strength

1.) 225#,255#,275#,295#

2a.) 185#,200#,215#*2

2b.) 165#

3a.) 53#,72#,72#

3b.) body weight

A.M.

HBBS- 195, 230, 245, 260

Pull-ups- 28, 31, 33

Rest later

Oops and GHR-20#

1) 115# no misses

2) 155# no misses caught the last rep forward on my toes

back squat off of 215# last set hard

front squat off of 200#

bench press 95-115×3

skipped 3 going climbing later

BBG

1)145

2)225

Strength

Hbbs

205, 240, 260, 275

Front squat

170, 185, 200, 200

Bench

135, 145, 165, 170

Snatch from blocks – worked up to 235#

3×3 @ 205 to be consistent and quick

Clean + jerk from blocks – 250# (had to move on but was felt good)

HBBS – 275, 318, 341, 365

Front Squat – 220, 237, 255, 255

Close Grip bench – 225, 225, 235, 235

3×5 strict weighted pull up – 25#

3×5 tempo GH raise – completed

Because of work I have to finish the strength portion quicker then most. Therefore, I should go heavier on the ull ups. I focus most of my time on the snatching, back squat and clean and jerk portion

Snatch – rested tweaked shoulder

Clean & Jerk – 225, 205×3

Strength

1) HBBS: based on 95% of 285

2a) based on 95% of 275

2b) failed last rep on last 2sets

3a) 53 lbsx3

3b) 10 lbs x 3

BBG

1) 155

2) 215

(Really not feeling it today, everything hurts)

STR

1) based off 395, final set of 8 sucked

2a) based off 335

2b) 185

(All done without belt, shoes, or wraps)

3a) 20/20/20

3b) 20/20/20

BBG:

1. 105#

2. 145#

Strength:

1. Off 210# rounding up

2a. Off 175#

2b. 95#

3a. 10#

3b. 10#

BBG:

1. 135# (blocks were more like mid-thigh)

2. 180#

Strength

1. 205#, 240#, 255#, 255#

2a. 170#, 185#, 200#, 200#

2b. 155#, 160#, 165#, 170#

Try to do Part 3 later…

BBG:

1.) 200 ~ 83% (1/3, 3/3, 3/3)

2.) 235 ~ 85% (2/2, 2/2, 1/2*missed 1 jerk)

Strength:

1.) 190×10, 220×8, 235×8, 255×8

2a.)180×5, 195×5, 210x5x5

2b.)160, 160, 165, 165x7f

3a.)45, 55, 60

3b.)20, 20, 25

BBG:

1) 120#

2) 170#

Strength:

1) 165, 191, 205, 218

2a) 140, 152, 165

2b) 95, 105, 105, 105

Snatch triple 155

C+j double 215

Bs off of 345 really tough

Fs off of 265 not as bad

Bp 95 sore shoulder

Pull-ups 20#

Did ghd

26/170#/M/CenEast

2/2/2

3RM Sn from boxes at knee: 135#

3×3: 135# 9/9

2RM Cln & Jerk from boxes at knee: 195#

3×2: 195# 6/6

HBBS: Off of 320#. Done. Last set was rough but completed.

FS: Off of 260#. Done.

CGBP: 175#x4

Strength 3: DND – Time constraint

1) 155#

2)195#

Strength

1) Off 345#

2a) Off 275#

2b) 165, 175×3

3a) 35×3

3b)15, 15, 20

1) 70kg

2) 80kg, 90×1…didn’t attempt 2nd rep (used 80 for the 3 doubles)

strength

1) off of 315

2a) off of 250

2b) 155 x sets across

3a) 25, 15, 15

3b) 25 x sets across

Snatch – 195 – 185×2, 175×1

Clean and jerk – 245 – 235×3

Different fr squat programming

Pullups – 90#

Bbg: 1)175lbs

2)215lbs

Strength: 1) off 350lbs

2a) off 255lbs

2b) 185lbs

3a) 45, 35, 35lbs

3b) done

Snatch: 175 never hit more than 145 from the blocks before so that’s definitely a PR and for a triple. Stoked.

2/3@175, ( dropped so I could have more makes than misses… Started getting sketchy. No misses @165

C&J: 185, missed the 2nd jerk @205 worked push jerk instead of split since it was lighter. My jerk sucks..

2/2,1/2, 0/1 said fuck it after that.

HBBS: 225,265,280,300

FS: 195,210, 2×225

Close grip B: 185,195,205,210

Ran out of time for the rest.

Strength:

1) Off 325 (-10 1rm)

2) Off 275

2a) 155

3a) 25

BBG:

1) 145, 150

2) 195

Strength:

1) off 315

2a) off 250

2b) 135, 145, 155, 175

Smoked…3) tomorrow or Sunday

BBG:

Had to skip. Got out of work too late.

Strength:

1.) 285×10, 335×8, 355×8, 385×8

2a.)245×5, 265×5, 285×5, 285×5

2b.)225, 245, 225, 225

3a.)20, 20, 20

3b.)BW

BBG:

1)165 for a triple, (felt easy so after words I worked up to a 200lbs 1rm! 10 lbs over my snatch from the floor

2) 215, this felt really heavy today 🙁 failed 2nd clean in 2nd set and 2nd jerk in 3rd set…

Strength:

1) 195×10, 230×8, 245×8, 255×8 (can’t believe i did the last one)

2a) 170×5, 185×5, 195×5, 195×5

2b) 155 for all sets

3a) 20lbs,25,25

3b) Body weight

BBG:

1) 85#

3X3@85# – F on third rep on first set

2) 125#

3X2 @ 125#

Strength:

1) 105, 125, 130, 140#

2a) 95, 105, 115, 115#

2b) 80, 85, 90, 95#

3a) subbed butterfly pull ups instead

3b) 10, 25, 35#

BBG:

1) 175

2) 225

STR:

1) 205, 235, 255, 275

2a) 165, 185, 205

2b) 155 across

3a) 25lbs

3b) 25 lbs

1)230

2) 275

Didn’t listen and hit max triple in 10 min.

Squats done. No misses

BS) off 340

FS) off 315 + 10lbs

BP). 175×1, 185

2/2/2

BBG

1) 205

2) 240

Strength

1) 10@215, 8@250, 8@270, 8@290 pretty hard

2a) 175×1, 195×1, 205×2

2b)170×2, 180×1, 190×1 got to rep 6 here had to rack it and then get final 2 reps

3a) 20#x3

3b)20#x3

skipped BBG & squats -> back problems.

replaced by 2x10m prowler pushes , built up to 130kg (25-50-70-90-105-130)

Close grip bench: 8x80kg (twice)

Weighted chinups: 5×3 speed pulls with 24kg (training for a 1armed chin up and speed pulls seem to work really fine)

on a side note for coach:

ever since we’ve finished the smolov jr cycle people have been commenting that I’ve lot a lot of fat & gained muscle. seems like a nice side effect 🙂

BBG

1) 205

2) 285

Strength

Hatch

2.2– done

205#

235#

1. 225#, 260#,280#,300#

2a. 190#,205#,220#

2b. 205#

3a. 65#

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.

3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

BBG

1) 165

2) 225 with jerk. 245 clean x 2, no jerk.

HBBS

205, 245, 265, 285

No front squats…

Close grip BP – 225, 245, 255, 275

4 sets – Slow Strict ME Pull UP – 4 x 10

BBG:

1) 115#

2) 155#

S:

1) 225, 265, 285, 305#

BBG:

1) 175lb

2) 225lb

Strength:

1) 225, 260, 280, 300

2a) 195, 210, 225, 225

2b) 185, 190, 195, 200

3a) 52, 62, 62

3b) nope.

BBG:

1) 165lb no boxes, used my gymnastics wraps

2) 215lb no boxes, went from knee held on no wraps

Strength:

1) 260, 280, 300, 325 no misses tough

2a) 225 across

2b) 205, 210, 215, 220 no misses

3a) 25 lb vest

3b) 25lb vest

BBG

1) 195

2) 225

Strength

1) Off 405

2a) Off 330

2b) 215

3a) 25

3b) BW

BBG 1) 95 2) 135 went light to work on speed and technique on both lifts.

Strength

1) 215-250-270-285

2a) 170-180-195

2b) 155-165-175-185

3a) 26-35-40

3b) 15 lb plate

BBG

1) 40kg

2) 60kg

Str

1) 67,5 – 77,5 – 82,5 – 87,5kg

2a) 55 – 60 – 62,5kg

2b) 30-35-40-40kg

3a) 10kg

3b) 0kg

MFS – 586

really fatigued now, not only 1,5h training every day, on top 5 hours of pool time with the kids. really drained. tomorrow is rest day, much anticipated!

BBG

1) 105

2) 185

Strength

1) 190, 225, 240

2a) 140,155, 165, 165

2b) 155