130807

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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.

82 thoughts on “130807”

  1. 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

  2. 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).

  4. Nice work… Micheal Clancy. I did 405 for 3RM Front Squat on that day. I should have recorded it.

  6. 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

  7. 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.

  9. 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

  10. 1) 215
    2) 275
    3) 255
    4a) 365
    4b) 185
    C) 6.32

    #TheOutlawWayAfghanistan
    #ShouldersSmoked

  13. 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.

  15. 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!

  17. 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

  19. 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

  21. 1) 105#
    2) 145
    3) 155 (failed 3rd rep @165)
    4a) 195
    4b) 85, 95, 105, 110
    Cond:
    6:50

  22. 1) 60 kg
    2) 80 kg
    3) 80 kg
    4a) 115 kg
    4b) 45 kg – 50 kg – 55 kg – 60 kg
    Conditioning: 8:02

  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

  25. 1) 165
    2) 245
    3) 265
    4A)345
    4B) 135-135-155-155

    Conditioning:
    6:07 as RX’d.

  27. 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.)

  31. Big: 1) 155lbs
    2) 220lbs
    3) 225lbs
    4a) 275lbs
    4b) 155lbs
    Conditioning: hockey tonight( maybe this is why I’m so bagged this week….)

  32. 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

  34. 1) 160#
    2) 210#
    3) 135#
    4a) 2 sets at 315#
    4b) 2 sets at 135# (failed squat on both)

  35. BBG:
    1) 150
    2) 190
    3) 205 UB front rack, 225(1)
    4a) 265
    4b) 155×2, 165, 170

    Conditioning:
    7:33

  36. 1) 230 – missed 3rd rep at 245
    2) 265 – cant hang power clean for shit
    3) 325
    4a) 375
    4b) 265
    Conditioning – 5:12

  37. 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.

  38. 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)

  40. M/27/170#/NorCal

    BBG
    1)190#
    2) 250#
    3) 250#
    4a) 315#
    4b) 225#

    Conditioning
    4:44 Rx

  41. 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!!

  42. 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

  43. 1) 175
    2) 245
    3) 205
    4a) 315×2, 305×2
    4b) 155, 175×2, 185
    cond: didn’t do target
    7:26

  44. BBG:
    1) 165
    2) 205
    3) 185 – woof felt miserable
    4a) 275 complete
    4b) up to 185
    Conditioning later.

  45. 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

  46. 3) 195 (10lbs over a couple weeks ago’s 3RM)
    4a) 225
    4b) 95, 115, 120, 125- Failed OHS

  47. 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

  48. 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

  49. 1)155
    2)205
    3)200
    4a)275
    4b)135
    Conditioning 7:38

    The okinawan heat is no joke right now!

    TheOutlawWayOkinawa

  50. 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

  51. 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)

  52. 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

  57. 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

  59. 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

  64. 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

  65. 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.

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