130726

Posted on by

Soccer stadium.

20130725-141046.jpg

Care to speculate?
20130725-141206.jpg

WOD 130726:

BBG

  1. 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.
  2. 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

68 thoughts on “130726”

  1. 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?

  2. 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.

  6. 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

  7. 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

  9. 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.

  10. 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

  11. 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

  12. 39M/188#
    BBG: later
    strength:
    1) 190#/225/235/250
    2a) 165#/170/185
    2b) 205# x 4
    3a) 35# x 3
    3b) done

  13. 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

  14. 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….

  15. 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

  16. 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

  17. 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

  18. 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

  20. 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.

  21. 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

  22. 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.

  23. 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

  24. 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

  25. 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

  26. 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#

  28. 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

  30. 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

  31. BBG
    1)145
    2)225

    Strength
    Hbbs
    205, 240, 260, 275

    Front squat
    170, 185, 200, 200

    Bench
    135, 145, 165, 170

  32. 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

  33. 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

  34. 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

  35. BBG:
    1. 105#
    2. 145#

    Strength:
    1. Off 210# rounding up

    2a. Off 175#
    2b. 95#

    3a. 10#
    3b. 10#

  36. 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…

  37. 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

  38. BBG:
    1) 120#
    2) 170#

    Strength:
    1) 165, 191, 205, 218
    2a) 140, 152, 165
    2b) 95, 105, 105, 105

  39. 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

  40. 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

  41. 1) 155#
    2)195#
    Strength
    1) Off 345#
    2a) Off 275#
    2b) 165, 175×3
    3a) 35×3
    3b)15, 15, 20

  42. 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

  44. Bbg: 1)175lbs
    2)215lbs
    Strength: 1) off 350lbs
    2a) off 255lbs
    2b) 185lbs
    3a) 45, 35, 35lbs
    3b) done

  45. 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.

  47. BBG:
    1) 145, 150
    2) 195
    Strength:
    1) off 315
    2a) off 250
    2b) 135, 145, 155, 175
    Smoked…3) tomorrow or Sunday

  48. 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

  49. 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

  50. 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#

  52. 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

  53. 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

  54. 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 🙂

  56. 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

  57. 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

  59. 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.

  60. 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

  62. 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

  63. 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!

Comments are closed.