Sorry kids, no time for my next 3.5 “points of light” from the Games. More to come tomorrow.
For your viewing pleasure, Spencer Arnold’s 124kg Snatch, and 155 Clean & Jerk from Nationals. Before you ask; no, Nationals was not held in a Middle School gymnasium… I think.
WOD 130731:
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% – rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.
4b) 5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.
Conditioning
3 rounds for total time of:
9 Deficit HSPU 6/4″
50 KBS 24/16kg
9 Bar Muscle-Ups
Rest 1:1
With all this squatting Iām noticing my knees are pretty sore the same day I squat. Would you guys recommend knee sleeves? Do a lot of you use them?
My rule of thumb: If I squat then I wear them. If I’m not squatting then it’s dependent.
e.g. sometimes I’ll wear them if I’m doing snatches and/or cleans, but it’s nothing to cry about if I don’t wear them.
I have the blue rehbands and love them, but they can get pretty hot & sweaty in Texas. It’s normally 90+ outside and probably 100+ in the weight room I lift in.
I recommend buying some, I don’t think you’ll regret the decision!
If you are squatting HEAVY yes like 300-400+ if not just work on your positioning with you squat. I have no ligaments in my right knee and don’t use sleeves or wraps ever; I also don’t have any knee pain because I have all of my positioning right. Just get everything in the right spot and drop to the bottom quick.
If you are having knee pain I would highly recommend buying some sleeves. I wear mine when squatting and doing full snatches and cleans and it has greatly decreased my knee pain.
Thanks for the advice guys
I’m getting over a resent knee injury, I wear sleeves when squatting and sometimes wraps if I’m really sore, but I find the wraps can limit my ROM getting into the bottom position
I would vote yes. They keep your knees warm in between sets. I love them.
I can’t get to previous blog postings, but I failed my set of 6 @ 85% at rep #3…WTF do i do now?
Another set of 3 š
Haha +1
(Still your motha fuckin set)
Love the CT Fletcher reference.
Junior Miles told everybody shut the fuck up!
+1 Love me some CT.
I was wondering the same thing. If I’m not getting all the reps in a set should I go down a little in weight or keep the weight and do a couple less reps? ( I personally feel load is important so I have been doing less reps an keeping the weight)
I failed at rep 5. This was one of the hardest sets since Smolov. I hope other people experienced this too. If not, I feel retarded.
I agree with this day being tough. I got all my sets but was light headed after set 3&4. The reps were high for the weight but I have been PRing my Oly lifts so the work pays off. No pain no gain!
I failed my lest HBBS rep, and it wasn’t because I was tired or the weight felt heavy, my body couldn’t do anything else so I bailed.
i also failed. got 4. i think i couldve made it if i rested more than the allotted 2 minutes. if im reading the hatch cycle correctly we’ll get a chance at 6reps of 85% again next tuesday
i failed on rep three
This is how I am working it:
For now, I am basing my percentages off of a working max of 95% of the 1RM that I hit after doing Smolov. I’ve yet to miss, but if/when I do, I will then do my subsequent Hatch percentages off of 90%, and work that as long as I can. If I miss again off that, I’ll drop to an 85% working max, but I don’t really foresee that happening.
Coach can I squat jerk instead of split?
Correct me if I’m wrong.
Snatch balance. Feet move from pull to squat position. You dip and drive to start.
Heaving snatch balance. Feet are in squat position. Dip and drive to start
Snatch drop. Feet start in pull move to jump. No dip and drive to start.
I believe this to be correct. I also think the feet don’t leave the ground in a Heaving Snatch Balance.
Heaving Snatch Balance:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82
Snatch Balance:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
You both are correct. My assumption would be to do Snatch Balance as Coach specifically notes to to move feet from pulling to catching position.
Well, I failed my workout today then!
1) 115 – 135 – 155 (Miss #3) – 155 (Miss #3)
2) 135 – 165 – 185 – 195 (Miss #3)
3) 135 – 165 – 185
4a) 255 for all
4b) 135 for all
Cond: 3:43, 4:08 and 6:27
1) 52.5kg
2) 70kg
3) 60kg
4a) 85kg
4b) 60kg
Conditioner 28.11 total time
1.) 165#
2.) 225 for 3 & 245# for 2
3.) 185#
4a.) 155#
4b.) 275#
6:47, 6:17, 6:19 w/1m rest between die to time contraints : )
1) 3RM Hang Power Snatch: 180#
2) 3RM Hang Power Clean: 250#
3) Push Press + Push Jerk + Split Jerk: 225# (from rack)
4a) 5X3 Clean Pull from blocks (bottom of knee): 315#
4b) 5X3 Heaving Snatch Balance: 155#
Conditioning:
Round 1: 6:23
Round 2: 3:57
Round 3: 5:50
1) 155#
2) 205#
3) 135#
4a & b) Will complete later
4a) 315#
4b) 135#
Does anyone have a good video for the “heaving snatch balance”? Thank you
1) 125#
2) 205#
3) 205#
4a) 265#
4b) 75#
Conditioning
11:51-11:45-11:20. Rested 5mins in between since it was taking me so f#*^ing long
1) 175
2) 230
3) 225
4a) 315
4b) 155
Cond – 23:29 Rx. I can’t read and missed the 1:1 rest part.
7/24
BBG
1)135#
2)185#
3)225#
4a)275#
4b)175#
7/26
BBG
1)155#
2)205#
Strength
1)215, 250,270,290
2)170, 180, 195
3a)+25#
3b)sub good mornings@45#
7/29
BBG
7/29
1)165#
2)150#
3a)255#
3b)205#
7/30
BBG
1)225#
2)200#
Strength
1)235,250,290,305×3
2)170, 195, 210, 240×3
1) 175lb – Felt tired
2) 245 – Again, tired
3) 225lb
4b) 165
Conditioning: 3:45, 4:07, 4:17
1) 225
2) 265, 275×2
3) 255
4a) 360
4b) 185-195-205-220-235
C) 3.09/3.34/3.39 = you do the math, i’m tired
#TheOutlawWayAfghanistan
early am sesh
bbg
1)195-ties PR from floor 3rm
2)255
everything else later
3)245
4a)335-365
4b)185,205,215,220,225 f on rep 3
cond
5:35, 6:03, 5:51
BBG
-snatch- 195
-clean- 205 (I cannot clean from the hang! Max full clean @275)
-skipped overhead complex, shoulders juiced
Strength
-box clean pulls @295 and 305, felt good
-skipped balances
MetCon
-different (Bi’s and Lats are ripped up from comp class Monday)
-10 minutes of intervals on AirDynes
1) 3RM Hang Power Snatch: 155#
2) 3RM Hang Power Clean: 225#
3) Push Press + Push Jerk + Split Jerk: 205# (from rack)
4a) 5X3 Clean Pull from blocks (bottom of knee): 295#
4b) 5X3 Heaving Snatch Balance: 135#
Conditioning: Still can’t do bar MUs, had to modify to burpee pull-ups.
Round 1: 4:08
Round 2: 5:37
Round 3: 6:15
1) Snatch – 185
2) HPC – 275
3) PP/PJ/SJ – 255 (tied push press PR)
4a) skipped
4b) 175 (major weakness)
Different conditioning.
1) 3RM Hang Power Snatch: 125# Failed twice @135# on 3rd rep
2) 3RM Hang Power Clean: 175# (not my best movement)
3) Push Press + Push Jerk + Split Jerk: 185# (from rack) (Shoulders and arms on fire)
4a) 5X3 Clean Pull from blocks (bottom of knee): 245#
4b) 5X3 Heaving Snatch Balance: 135# (need to work this movement)
Conditioning: 25:49 Total time
Set 1: 6:18
I guess my post from last night didn’t make it. To sum it up: I managed to complete every rep of every set on Smolov Jr (barely in some cases), but Hatch is a much different story. My training partner and I have consistently missed about half the reps of the last two sets on the HBBS. We can get all of our front squats.
How long are you guys resting? I had to take 8 minutes before my last set at 460 yesterday.
M/17/155#
1) 145#
2) 200#
3) 175#
4a) 255#
4b) 2 @ 135#, 3 @ 145#
Conditioning: No place for MU, subbed 18 pullups/dips each round. Total working time 12:20
snatch 155, missed rep 3 with 160
clean 215
jerk 200
clean pull 265
snatch balance 115-125
con
5:13, 5:25, 5:43
TWT=16:21
BBG:
1. 185#
2. 230#
3. 205#
4a. 300#
4b. 135# 155# 165# 175# 185#
Conditioning:
12:05 (3:43 – 3:54 – 4:28)
Legs felt sore today from Hatch…
1)120# power snatches are hard for me for some reason
2) 190#x3; 200#x2 (both felt good, and both are PRs for 3RM and for PC in general)
3) 155# (working on shoulder pain, Jerk/Press getting better)
4a)225#
4b)85# (felt uncomfortable in this movement. Need to practice more)
BBG:
1) 205# hang power snatch x 3
2) 275 hang power clean x 3
3) 245# for push press, push jerk, and split withjout reracking weight
Strength
1) 390# pull below knees (off of 340# clean pr)
2) 135# heaving snatch balance (still getting use to this as it is far different then a snatch balance)
Conditioning:
Switched the bar muscle ups into 5 ring muscle ups. Shoulder is still in pain from last bar muscle up workout. Also couldn’t rest 1:1 because I had to get to work. First round took me 4:15 then just went right into round 2 and 3 without resting.
BBG
1.) 185
2.) 255
3.) later
Strength
4a.) 330
4b.) 185 for 4, 225 on final set
Conditioning
Did 25 regular hspu’s, did deficit on Monday.
3:47, 4:27, 5:28
1) 150 (2 + f)
2) stayed light to rest arm. Did sets at 135
3) 190
4a) 230
4b) 115. Held each for 3 sec in the bottom
Conditioning: Later
M 35/154lbs
1) 110-ran out of time *
2)125 135-missed 2nd rep
3)115-ran out of time *
*think I may be starting out to light
4a) 155-175-185-205-225
4b)stayed @ 85 ,getting under is a weakness for me,so worked on speed
Conditioning
No timer, worked on technique
Snatch – 185
Clean – 275
Snatch Balance – 185
Conditioning – TT 12:56 (4:41, 4:17, 3:58)
1) 3RM 85kg, did a 1RM of 95kg as well (both PR)
2) 125kg PR
3) 115kg (PP PR)
BBG:
1) 160
2) 195
3) 195
4a) 270 from hang
4b) 165(1)-stopped there, shoulder still injured from last week.
Conditioning:
*ring MU’s/lowered deficit to 4″ for rnds 2&3
5:50, 5:14, 6:45
1) 165#
2) 265#
3) 245#
4a) 300# x3 (thumbs went too raw to finish after 3 sets)
4b) 185# x5
Conditioning:
5:55, 5:09, 4: 22 (guess I just had to warm up into it…)
total time: 15:22
*got all 50 KBS unbroken every set. small victories!
You should be using straps for heavy pulls. Save your hands!!
Should’ve thought of that sooner, I’ll get some for next time.. and also, my thumbs thank you!
BBG
1) 185
2) 235
3) 195 – didn’t like this as much as I thought
4a) @345
4b) 3@135, 2@155, squatting is not a strength of mine
COND
3:45
4:41
4:50
Subbed C2B instead of bar muscle ups, hands really messed from the muscle ups earlier this week.
Bbg: 1) 165lbs
2) 215lbs
3) 215lbs
4a) 275lbs
4b) 145lbs – shoulders were dead
No Conditioning – hockey tomorrow
BBG:
1) 135#
2) 205
3) 175…had more
4a) 235, 245, 255, 285, 285
4b) 135, 145, 155, 155, 155
Cond: Later or tomorrow
BBG-
1) 185
2) 230
3) 205
4a) 300
4b) 155/155/165/175/185
Cond-
21:25 total time (4:02/4:20/4:31)
1) 155 (working on maintaining external rotation in catch, starting losing it here)
2) 215
3) 195
4a) 275
4b) 135 (see 1)
Conditioning
3:19,3:46,4xx
18:30 total time
1) 175
2) 265
3) 185 push jerk is terrible
4a) 305
46) 145×3, 155×2
modified conditioning
BBG kgs
1) 85
2) 100
3) 100
4a) 130-160
4b) 65-82,5
Cond-
3:50/ 3:56/ 4:56* shoulders got ktfo.. š
1) 115 from low hang (back injury, can’t do regular hang)
2) 155 from high hang
3) 160
4a) 115-125
4b) skipped
Cond: 18:43 straight through with no rest due to time constraints
3:19,3:46,4xx
BBG
1) 135#
2) 200#
3) 185# (Didn’t really push myself here)
Conditioning:
4:01 – 4:40 – 4:01 (12:42 work — rested 1 minute not 1:1 by accident)
1) 120# 3RM HPSnatch
2) 175# 3RM HPCleab
3) 145# Push Complex (underestimated where I’d be, ran out of time)
4a) 225# clean pulls
4b) worked up to 120# snatch balance
Conditioning:
5:03
7:56
8:43
* first deficit HSPU workout where they didn’t go away completely, pretty content with that.
BBG:
1.) 205~85% current PS PR
2.) 235~85%
3.) 210 ~ from front rack
4a.) 310x3x3x3, 320x3x3
4b.) 180, 190, 200x2f, 200, 210x2f~88% of snatch
Conditioning:
Total: 12:24
3:46
4:02
4:36 ~ grip gone
1) 245 – PR for a power snatch of any kind.
2) 265 – not even close to a PR haha. Just felt way off.
2) 295 – PR
Running on 4 hours of sleep. Might do the rest later.
m/13/140
1) 135
2) 185
3) 190
4a) 255
4b) 155
BBG:
1) 155#
2) 215#
3) 185#
4a) 295#
4b) 135#x2, 145#x3
WOD- 23:06 Rx (4:26, 4:23, 5:06- missed last HSPU)
Very Short on time today
Started with the Complex: worked up to 205.
Snatch Balance: 195 (PR i think?)
Clean Pulls: 315 from the ground
Conditioning:
Rd 1: 3:15
Rd 2: 4:32
Rd 3: 5:19
Very Short on time today
Started with the Complex: worked up to 205.
Snatch Balance: 195 (PR i think?)
Clean Pulls: 315 from the ground
Conditioning:
Rd 1: 3:15
Rd 2: 4:32
Rd 3: 5:19
1) 175
2) 255
3) 245
4a) 315
4b) 145×4, 155 x 1
Conditioning
5:15, 5:00, 4:57
1) 115
2) 155
3) 155 f2 165
4a) 210
4b) 95-105-115-125-135
conditioning 2 rds only
1) 6:00
2) 6:50
subbed regular hspu and ring mu
1) 150
2) 195 (could have done more but regrouping sucked..)
2)185
4a)285
4b)135
Cond: 4:50, 4:30, 4:30
Snatch 135#
Clean 200#
Complex 170#
Pulls 285#
Balances 75#
Did skill work with HSPU skipped out on kb swings and muscle ups cause my hands are super sore from teaching muscle ups yesterday.
Did 4RFT
30 lunges
30 hand release push ups
800m run
21:48
Stoked on tomorrow’s rest day.
M/27/5’11″/170#/NorCal
BBG
1) 197#
2) 243#
3) 235#
4a) 300#
4b) 187#
Conditioning
3:13 – 3:50 – 3:28 (10:31 total)
Does Anybody’s nipples get chaffed on bar MU’s? Fuck me they burn!
26/170#/M/CenEast
2/2/2
3RM PSn Hang – 95/115/135#
3RM PCln Hang – 145/175/195/205#
Complex – PP/PJ/SJ – 155/175/185#
5×3 Cln Pull from blocks – 265# 115% off 230#
5×3 Sn Balance – 115# – This is by far the biggest thing I need to work on…I don’t “drop” under the bar…I get under, stabilize, and then squat…need to work with just the barbell
Conditioning:
1: 5:00 (I think I definitely “gamed” this round…thought BMUs were going to be harder)
2: 4:26
3: 4:23
Total working time: 18:49 Rx
Apparently, I am not good with adding up times…
Total working time: 13:49 Rx
3RM hang pwr Sn- 170 PR
3rm hang PC-215 PR match
Press complex-225 had more ran out of time
METCON-
4:02, 5:04, 5:40 ish
Never gassed at all just had to wait on the grip to return constantly.
BBG
1) 225
2) 275
3) 225
4a) 385
4b) 185
Conditioning
8:07/6:41/6:47
Rough day, deficit HSPU and Bar Muscle Ups…my two favorite movements!
BBG
1) 155#
2) 205 # (Power Clean PR)
3) 205#, jumped to 225# missed the press
4a) 275
4b) 155- worked on technique. Focus on good bottom position with feet not going way out at 45 degrees
Conditiong- Dug 2 holds and set up the 6x6x16s and flanges for my pull up rig. Hopefully cementing it tomorrow
BBG:
1) 155#
2) 185#
3) 225#
4a) complete
4b) complete
Conditioning:
Regionals std hspus- around 8:00 round.
1) 205
2) 246
3) 245
4a) 330
4b) 225 245 255 265×2 275 x 2
Cond . 17:40
(3:16 3:33 4:07)
2/2/2
BBG
1) 180
2)230
3) 205 made a jump to 225 after, which was going to my 1RM push press
4a) 300 x5
4b) 135, 155, 170, 180, 190
Conditioning
1) 3:40
2) 3:20
3) 3:52
Total working time- 10:52
BBG
1) 215
2) 255
No time for the rest… Poor time management this week. Need some motivation! Just can’t seem to get fired up enough to really get after the days work
H.P. snatch triple: 185
H.P. clean triple: 225
Complex: 205
Block clean pull: 295
Heaving snatch balance:
1/3 @165
3/3 @155
3/3 @165
2/3 @175
3/3 @185
Took time to address my jerk problem. Played around with hand positioning, width, grip, etc. Worked from 135 all the way up to 275 for a 12.5lb PR. Haven’t hit 245 in 2 months and anything from 225-235 caused serious pain. I am beyond stoked to hit this PR pain free and relatively smooth. Needless to say I ran outa time for the conditioning. My bad.
1)3RM Hang Power Snatch 150#
2)3RM Hang Power Clean 205#
3)Near Max Complex 185#
4a) no blocks >:(
4b)5×3 Heaving snatch balance 155#
Conditioning:15 min AMRAP
5 push press 135#
15 wall balls 20#
40 DU
BBG
1. 91 Kg
2. 115kg
3. stopped at 100kg
4a. 345
4b. 205×3 225×2
conditioning:
2:48
2:55
3:10
8:53 working time
everything unbroken except for last round of bar MU
Superfly! Nice man!
1)95-135-165#
2)135-205-215-225#
3)135-185-215(makes a new push press ad push jerk PR)
4a)270#
4b)145-155-145×3
Cond
6:16/8:28/10:24
#TheOutlawWayAfghanistan
BBG
1) 195
2) 255 (275 failed on the 3rd clean)
3) 255
4a) 45
4b) 135, 155, 165, 175, 175
Conditioning
Got out of work late and just had nothing left in the tank.
Bbg:
1) 100
2) 155
3) 130
4a) 205
4b) 75×2, 85×2, 95
Cond:
4:30, 4:37, 4:46 (5 bar mu’s every rnd)
1) 115
2) 155
3) 150
4a) 185
4b) 130
Got through one round of cond (4:52) and ran out of time.
BBG: no misses.
#165…ran out of time
#205…ran out of time
#185…ran out of time
Think it might be time to man up and put some real weight on the bar to start…
Because of some personal stuff that is going on, I entered the gym extremely pissed off…. The reason I am saying this is that I realized / remember that when I get pissed off, clear my head and focus in my energy I perform much better. I played D1 college FB and have lost a lot of weight since college so in my clean, squat and press no matter how much I lift now, I still am chasing old PRs so mentally that is frustrating. My snatch sucks balls, because its a skill I am working on perfecting…
1) Target going in was to hit 165 x 3
– Hit 155 x 3
– Hit 165 x 2 and failed on the 3rd
2) Target going in was to hit 225 x 3
– Hit 245 x 3
3) Target going in was to hit 225 x 3
– Hit 225 x 3
4a) 275 – 295 – 315 – 335 – 355
4b) 95 – 115 – 135 – 135 – 135
Conditioning
Completed 3 rounds for time of
ME T2B
ME hand release pushups
ME 32KBS
ME GHB med ball situps (games style)
8:20 Didn’t count reps, but was the entire time was continues work with all stop in work was in my transitions.
1) 115#
2) 155#
3) 145#
4a) 190#
4b) 90#
Conditioning: regular muscle-ups, “stinky bugs” instead of HSPUs (no strength plus sore neck), two rounds, no rest – 7:17, 10:01.
1) 65kg
2) 80kg (missed 3rd rep w/82.5)
3) 185#
4a) 110kg x sets across
4b) 135# x sets across
Conditioning – done. with some modifications on HSPU’s and MU’s.
So I consider anything above a squat as a power movement, is that valid? Basically is it considered power as long as my hip crease is above the knee?
1) 165# (very deep power)
2) 225#
3) 205#
4a) 245, 265, 275, 275, 275
4b) 115, 135, 155, 165, 165
Ran out of time for conditioning, rethinking my daily schedule to make more time.
1) 170
2) 225
3) 230
4a) Finished at 305
4b) 175, missed 185×2
Conditioning: 3:54, 3:48, 6:20. Twt-14:02
BBG
1) 205
2) 245, 255Ć2
3) 255
4a) 340
4b) 165
COND
5:24
5:03
4:52
Ring Muscle Ups
BBG
1) 160
2) 225
3) 205
4a) 305
4b) 95-115-125-135-145-150
1) 135#
2) 185# (failed 3rd rep at 205#)
3) 185#
Cond- Scaled to:
5 Deficit HSPU 4ā³
30 KBS 24kg
5 Ring Muscle-Ups
Working time 10:09
BBG-
1 – 45kg
2 – 65kg
3 – 60kg
4a – 90kg
4b – 30kg
Cond: 3:26 – 3:27 – 3:15
MFS – 162
Got a cool rest day/active recovery thing going on. Yesterday squash, Saturday wakeboarding, Wednesday swimming, Saturday rock climbing. Just have to love this shit.
Liked the conditioning today, as well the clean pulls!
BBG:
1 ) 3RM Hang Power Snatch : 175#
2 ) 3RM Hang Power Clean : 225#
3 ) 1RM Push Press + Push Jerk + Split Jerk Complex : 225#
4a ) Clean Pull : 330#
4b ) Snatch Balance : 175#
Conditioning :
4:44 / 7:38 / 6:59
Bar MU’s are the death of me.