More words to come later this afternoon. Gotta get the work posted for the Tasmanians.
For now… Yes Michael Clancy, it does deserve to make the blog.
Michael Clancy – 375# 3RM Front Squat:
WOD 130807:
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.
Conditioning
30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time.
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.
Feeling the soreness from today’s workout already setting in but I’m so looking
forward to hitting this one tomorrow ,,,thanks for the awesome programming coach
I will never again disobey the coach. Saturday I didn’t have a rower near me and was feeling pretty bad ass and completed the 5 rounds of conditioning in just over 12 minutes (minus rowing. God I wish there were one there that day) since then I haven’t been able to lock out my elbows because I’m so sore in my forearms. Never again will I think on my own!
Hey man, monitior your urine output and make sure it’s not frothy or very dark. Not being able to lockout your arms/swelling is one of the signs of Rhabdo. Especially considering all those pull ups (eccentric loading).
There we go clancy!!
Nice work… Micheal Clancy. I did 405 for 3RM Front Squat on that day. I should have recorded it.
Did you also save Metropolis? You should have recorded that too.
OR let somebody else get some credit without the backhanded self serving compliments.
I ate a whole large pizza on Saturday. Gimme my dap!
Nice work… Adam KuboI. I ate a whole X Large Pizza on that day, I should have recorded it.
+1
+1
Tassie blokes get sh&#t done!
Yes they do.
in The Shed!
BBG
1) 100kg equal to last week
2) 120kg 130kg was there just lost my grip
3) 120kg push jerk. Taking a break from the split to rest my right flexor
4a) 165kg
4b) 100/102/102/105kg fail, missed the last press. Went for 102kg again and took a hike coming out of the squat.
Cond) 5:20rx
Does the 12 min time limit include my warm up sets with the bar? I know I’m going to get smashed for asking but I gotta know. Thanks!
I go through movement warm up, but then start with an empty bar…i COULD be wrong
I used to include my warm up sets ,recently I’ve been starting at around 65-70% of what I’m aiming to hit,taking less attempts and a more rest in between
Not sure if it matters all that much. Personally, I do a good warmup up to ~65% before I start the clock, but you could do it any way you want, as long as you’re timing it.
Perhaps I don’t fully understand, but the way I see it the clock is there primarily for psychological aspect. This blog is for competitive exercisers. Part of being competitive is working within the established time parameters. The more strictly you follow the time restrictions here, the more you become familiar with what you can accomplish in a given time and you’ll be more comfortable in competition.
It’s like the 3RM OHS event we did at regionals. We could warm up all we wanted before the event, but we only got 7:00 to get our score.
When the clock is ticking, you have to be more mindful of your rest – and failed reps are more costly, so you have to progress to your max in a smart way. The more you do this, the better you become at it.
If there’s a better explanation, I’d be interested to know, but this is how I go about it. Cheers.
1) 185lb
2) 275lb
3) 255lb… jumped to 285 and missed
4a) Done with 355lb
4b) Later
Cond – 7:31
Its my second week into the outlaw way. looking forward to the next few months!
m/24/165lbs
155lbs
210lbs
265lbs
142.5lbs
Cond: 6:29 rx
1) 215
2) 275
3) 255
4a) 365
4b) 185
C) 6.32
#TheOutlawWayAfghanistan
#ShouldersSmoked
1. 125#
2. 175#
3. 175#
4a. 260#
4b. 145#
Cond – 8:59
1) 155
2) 205
3) 190
4)
A: 270
B: 135
Snatch: 185lb
Cleans: 245 (felt awful, just dead tired)
Jerk: 245
Snatch PP + 1 Overhead squat : 205lb
Cond: 5:59
Shoulders are just absolutely smoked from muscle ups Monday and HSPU yesterday. Left shoulder is throbbing.
1) 135#
2) 185#
3) 205#
4a) 255#
4b) 135#
cond: later
cond: 9:50
Where do I have to submit my videos to to get them shown? I have a clear one of 405#x3 no problem that I’ve posted on here and your fb page lol… tell me where tp send the damn thing!
1) 175
2) 235
3) 250
4a) 315
4b) 215
Cond – 12:08 Rx
1) 3 Position PS – 165#
2) 3 Position PC – 225#
3) Jerk Triple – 205#
4a) Clean Pull – 315#
4b)Push Press/OHS – 135#
Conditioning
6:10 Rx
1 – 215
2 – Skipped due to time
3 – 305
4a) 365
4b) 225
CND: 6:57
BBG:
1) Stopped at 75Kg for fear of hand tear, singles on the PS up to 85Kg (=PR)
2) Ditto, stopped at 90Kg, singles on PC up to 110Kg (=PR)
3) 115Kg
4a) 140Kg
4b) 60-65-70-75Kg
Cond:
8:44
snatches 155
cleans 210
jerks 200
first pulls 275
PP+OHS up to 165
con 7:18
1) 105#
2) 145
3) 155 (failed 3rd rep @165)
4a) 195
4b) 85, 95, 105, 110
Cond:
6:50
1) 60 kg
2) 80 kg
3) 80 kg
4a) 115 kg
4b) 45 kg – 50 kg – 55 kg – 60 kg
Conditioning: 8:02
1) 125
2) 155
3)155
4a)185- 195
b) 130
Cond: 8:24
BBG:
1) 145
2) 195
3)175
Strength:
4a) did not do so I could focus on overhead strength
4b)165
Cond:5:15 this was one of those just keep moving wods
1) 165
2) 245
3) 265
4A)345
4B) 135-135-155-155
Conditioning:
6:07 as RX’d.
1. 135#
2. 165#
3. 155#
4a. 220#
4b. 115-120-125-130#
cond: 6:04
3 pos. P snatch: 175
3 pos. P clean: 225
Jerk triple: 225 (20lb PR)
Clean Pull: 300
Complex: 135,155,165,175
Cond: 5:37rx (best WOD I’ve had in awhile, finally felt in control of the workout instead of getting owned at some point.)
1) 205
2) 255
3) 275
4a) 275 – light to work on positioning
4b) 205
C) 7:45
BBG
1) 175
2) 225
3) 205
4a) @315
4b) 135/145/155/165
COND
8:23 Rx
1.165 weakest is the hang for sure
2.215
3.225
4a.295
4b.185
6:20
Big: 1) 155lbs
2) 220lbs
3) 225lbs
4a) 275lbs
4b) 155lbs
Conditioning: hockey tonight( maybe this is why I’m so bagged this week….)
3) should read – 235lbs
BBG:
1.) 190
2.) 220, 230f, 230xf at knee
3.) 235, 250xf on 3rd * dropped to blocks each time
4a.)295~105%, 310~110%x3
4b.)165, 175, 185, 195
Conditioning:
6:05
M/17/155#
1) 145#
2) 195#
3) 195#
4a) 250#
4b) 135#
Conditioning: 6:14
1) 160#
2) 210#
3) 135#
4a) 2 sets at 315#
4b) 2 sets at 135# (failed squat on both)
BBG:
1) 150
2) 190
3) 205 UB front rack, 225(1)
4a) 265
4b) 155×2, 165, 170
Conditioning:
7:33
1) 230 – missed 3rd rep at 245
2) 265 – cant hang power clean for shit
3) 325
4a) 375
4b) 265
Conditioning – 5:12
1) 145
2) 205
3) 215
4a) 255
4b) 150
Conditioning – 7:52
Really proud of this kid. Not many thirteen year old kids willing to spend 3 hours of their day all summer long in the weight room.
BBG:
1. 150#
2. 210#
3. 205#
4a. 255-255-255-275
4b. 95-95-95-95 (shoulders were dead, treated as mobility)
Conditioning: 8:33 (battling hand tear)
1) 125
2) 175
3) 165- made two at 175
4a) 210
4b) 95
Cond – 5:07
Nice numbers and time Tiffany. I like seeing the female athletes on the posts. We need more of you. Keep up the good work!
+1
M/27/170#/NorCal
BBG
1)190#
2) 250#
3) 250#
4a) 315#
4b) 225#
Conditioning
4:44 Rx
M/35/5’9″/154
BBG
1)110,missed 2nd rep on 120
2)125,grip failed on 135,guess i need to learn how to use straps
3)130
4a)165
4b)95 shoulder felt weird so i didn’t want to push it today
Conditioning
8:17 Rx, Burpees suck!!
3 position Snatch – 200
3 position Clean – 265
Clean pull – 315
Snatch press – 185
Conditioning – Misread and did wall balls with 10ft higher than reach. Don’t ask me how I got wall ball from burpees. I blame it on my brain being preoccupied by 8 hours of Aerodynamics today for an Aero test tomorrow and a surprise Sim flight. But I’m not bitter… 6:16
1) 175
2) 245
3) 205
4a) 315×2, 305×2
4b) 155, 175×2, 185
cond: didn’t do target
7:26
BBG:
1) 165
2) 205
3) 185 – woof felt miserable
4a) 275 complete
4b) up to 185
Conditioning later.
7:14
1) 205# (No straps and hips never went below the knees, not like that full depth, strap wearing stuff Daniel Tyminski does. Still sick Dan)
2) 265#
3) 275#
4a) 365#
4b) 95, 115, 135, 155 (could of gone heavier, but was really tight and wasn’t sure I could hold it)
Cond:
8:45
3) 195 (10lbs over a couple weeks ago’s 3RM)
4a) 225
4b) 95, 115, 120, 125- Failed OHS
Hip and hands still bothering me so changed some things.
1) Power Snatch Triple to a max (all from floor) – 198, 218, 220(2)
2) Power Clean Triple to a max (all from floor) – 220, 242, 265 (2)
3) Had to skip as my hand started killing me.
4a) Skipped
4b) 345, 365, 385 (heavy), 330
Conditioning
6:15
1: 150#
2: 205#
3: 225# (Push Jerks, should I find that I can be rather interchangeable with push/split jerk and I don’t know which one to really follow through with, any suggestions? I know most people find split for heavy loads, just wanting some $0.02)
4A: 275#
4B: 175#
Cond: 7:03
1)155
2)205
3)200
4a)275
4b)135
Conditioning 7:38
The okinawan heat is no joke right now!
TheOutlawWayOkinawa
1) 120
2) 180
The 2nd position was giving me all the trouble today
3) 165
4a) 230
4b) got up to 105
Conditioning: 6:36
3 pos power snatch #155
3 pos power clean 205#
3 rep jerk 215#
Conditioning:
400m run
50 squats
400m run
50 push-ups
400m run
50 wall balls 20#
400m run
50 sit-ups
(15:03)
M/19/187
1) 155
2) 225
3) 205 worked on form
4a) 330
4b) 165
Cond. 6:42 battling couple of tears, still probably should have gone unbroken
bbg
1)195
2)255
3)255
4a)345
4b)185
cond
6:38
1. 145#
2. 185#
3. 195#
4a. 135#
4b. 260#
Conditioning: 8:45
1) 165
2) 215
3) 215 (+10)
4a) 255
4b) 135
Conditioning
4:58
1) 128
2) 153
3) skipped
4a) 193
4b) worked up to 133
Conditioning- 6:56
Felt terrible today, could have had something to do with the dozen krispy kreme donuts I ate for bragging rights.
1) 160#
2) 215# (had to drop between sets for grip)
3) 225#
4a) 275 across
4b) 155 across
Cond: 6:18
m/34/5’8″/180lb
1) 165
2) 225
3) 245
4a) 275
4b) 155
Cond: 6:07
1) 175 no wraps, 185 w/wraps x 3, 195×2 failed 3
2) 235
3) 235
4a) 4X3 Clean Pull 285,295,305,315
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – 135,155,165,175
There was significant rest between 3 and 4, I had to teach class
Conditioning: 4:41 wore gymnastic wraps though.
BBG
1) 215
2) 245
3) 255
4a) 330
4b) 175,185,195,205
other swod stuff
wod:4:10
BBG
1) 165
2) 230
3) 240
4a) 310
4b) 95-115-125-135
Cond- 5:52
1) 140#
2) 195#
4b) 125#
Cond – 7:53
BBG-
1) 42,5kg, failed twice on the high hang at 45kg
2) 60kg, failed twice on the high hang at 65kg
3) 60kg, did 65×2 twice
Str
1a) 92,5kg
1b) 20-20-25-25kg
WOD:
30 strict pullups
30 target burpees
–> 5:43
MFS – 642
BBG :
3RM 3-position Power Snatch : 165# (Failed at 3rd pos lift @ 175#)
3RM 3-position Power Clean : 235# (Jumped to 245# from 225#, failed, dropped back down and got it – starfish on all 3 lifts at 235# lol)
Heavy Triple Jerk : 235# (+10 PR)
*Had a minor accident working on 245#, got first 2 jerks just fine, upon re-racking the bar for the 3rd jerk, went off balance and fell on my head (ouch) but got to bail the bar just fine. Thankfully nothing wrong except for a damaged ego that I failed at re-racking, not even at the jerk – lol.
Clean Pull – 345#
Snatch Grip Press + 5 sec. OH Pause Squat – Worked up to 175#
Conditioning:
30-20-10
Pull-ups
Burpees
7:47.
Need to let the hands rest. Been working way too much pull-ups, MU’s, KBS etc. lately they were stinging the whole time.