130814

Posted on by

Oh… So you thought Paul Estrada was just a gigantic, brute monster, that could Snatch a house, and snap redwoods over his knee like Bo Jackson, huh?

Nope.

He’s a 238# bodyweight specialist. Like two Bart Conners, strapped together with duct tape and chest hair—coupled with the fluidity of a super-sized ballerina, and the hips of, well…a really good Weightlifter.

The ball is in your court, Mr. Coppola. Backflip > MURHSPU.

From the behemoth doing cartwheel-ring-thingys, to the not even close to behemoth doing really-heavy-snatchy-thingys.

Josh Auer – 235# 3-Position Snatch (@ 170#):

WOD 130814:

BBG

Compare 1-3 to 130717.

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

4a) 5X3 Clean Pull @110% of Max CJ – rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – heaviest possible, rest 60 sec.

Conditioning

5X800m Run (90% or greater effort)

Rest 1:1

56 thoughts on “130814”

  1. Are the lunges being done with the DB’s overhead or in rack position? (I would assume overhead but you know what happens when you assume…)

  3. any video demo’s for the DB push press/ lunge? is it similar to the KB snatch/Lunge done a while back?

  5. 27/170#/NorCal

    BBG
    1) 195# (up 5#’s from last)
    2) 250# (up 5#’s from last)
    3) 265# from the rack. Never re-racked. (Matched last time) (I need to get better at SH to OH stuff)
    4a) 305#
    4b) 75# DB’s (My box doesn’t have any higher DB weights)

    Conditioning
    800’s tomorrow.
    Today
    5 rounds for time:
    200m Sprint
    15 KB swings 70#
    15 Slam Balls 20#
    9:31

  6. 1)135-165
    2)165-205-225PR
    3)135-185-225PR
    4a)250
    4b)70
    Cond
    3.36-3.32-3.32-3.31-3.32

    #TheOutlawWayAfghansitan

  7. 1) 215 (+/-0)
    2) 275 (ugly form, -10)
    3) 275 (+10)
    4a) 350
    4b) 70s (strict press)
    No running. APFT Friday morning, I’ll run then!

    #TheOutlawWayAfghanistan

  8. Question: Anyone following the way in HONG KONG???

    1. 215
    2. Nope.
    3. 305
    4. a: 355
    4. b: 65’s – all we have.
    Cond:
    Lots of steps.

  9. BBG:
    1) 165#
    2) 225# (got 245# twice but mind-effed myself)
    3) 155# (got 185# twice…)
    4a) 245#
    4b) 50# DB’s

  11. snatch triple 160, was 145
    clean triple 225, was 215
    jerk triple 215, was 210
    clean pulls 265
    push press+lunges 50’s
    con-later this evening, do not have the gas to give a full effort after that

  12. BBG:
    4a) 275, 250×4
    4b) 45×2, 50×3
    -lulz at the looks for doing clean pulls in a globo.

    Conditioning:
    No.

  13. Bbg: 1) 170
    2) 230
    3) 250
    4a) 275
    4b) 125 – used barbell- lunged with weight overhead
    Conditioning: dnd

  14. BBG
    1.) 185
    2.) 245
    3.) 275
    4a)330
    B) 65-
    CND

    2:57, 2:50, 2:49, 2:47, 2:43 felt good to just run

  15. 1) 185 (+10)
    2) 255 (+10)
    3) 185 terrible positioning today
    4a) 285
    4b) 55#
    Cond later

  17. 1) 125 (-5) position felt horrible
    2) 165, missed 3rd on 175
    3) 175 (+10)
    4a) 215
    4b) 35, OH lunge
    Cond later

  18. BBG
    1) 195# +0
    2) 265# +10
    3) 300# +35
    4a) 345
    4b) 53# kbs
    Conditioning
    Lulz, ya right

  19. 27/170#/5’9″/M/CenEast

    2/2/3

    3RM UB PSn: 135/145/150# (+15# PR from 130717)

    3RM UB PCln: 185/195/210# (+15# PR from 130717)

    3RM Jerk: 185/205/220# (+10# PR from 130717)

    5×3 Cln Pull: 255#. Done.
    5×4 DB PP/Lunges: 50# DBs. Done.

    Conditioning:
    1: 3:10
    2: 3:09
    3: 3:11
    4: 3:08
    5: 3:10
    About 0:07 better than last 800m’s

  20. BBG:
    1. 185#
    2. 245#
    3. 235#
    4a. 300#
    4b. 45#
    Conditioning:
    3:19
    3:12
    3:09
    3:08
    3:03

  21. 2/2/2
    BBG:
    1) 145
    2) 205…225 x2 missed the third
    3) 205 no blocks
    4a) 265
    4b) 55# kb, no lunge (knee)

    Cond: tomorrow

  22. 1: 155#
    2: 210 #
    3: 215# (From rack, not blocks)
    4A: Didn’t do, low back was getting really tight, subbed strict c2b x 6
    4B: 30#

  23. 1) 165, missed 3rd rep at 175
    2) 215 (-10) – solid form
    3) 225 (+10) PR
    4a) 245, 255, 265×3
    4b) 40, 50×3, 55
    Conditioning
    2:52, 2:46, 2:46, 2:55, 2:50

  24. BBG:
    1.) 200~83% +5# last time
    2.) 235~85% +5# last time
    3.) 260~94%Triple PR* +20# last time
    4a.) 300
    4b.) 45, 45, 45, 45, 50

    Conditioning:
    2:57, 2:59, 2:58, 3:01, 2:55

  26. Power snatch – 195 (+10)
    Power clean – 280 (+5)
    Different conditioning, 3x1k run.
    Today felt pretty awful all around. Just feeling beat up.

  27. 1) 105# (115 for2)
    2) 150# (155 for 2)
    3) 145#
    4a)195#
    4b) 30-35-35-40-45
    5) 5:29-5:27(wow I’m slow)

  28. Power Snatch 175…… Dont know must be because im short…..
    Power Clean 240 PR
    Triple Jerk 260 Failed 3rd at 275
    4a) 300
    B) 50’s
    Conditioning
    2:57, 3:02, 3:09, 3:14, 3:14

  29. M/17/155#

    BBG:
    1) 145#
    2) 185# (missed third rep at 205#)
    3) 190# (missed third rep at 200#)
    4a) 245#
    4b) 35#

    Conditioning: Done. No idea on time, pry around 3:00 +/- 15 seconds.

  31. 1) P.snatch triple: 180(5lb pr)
    2) P.clean triple: 235(10lb pr)
    3) Jerk triple: 245(20lb pr)
    4a) Clean pull: 285, felt really heavy
    4b) Dumbell complex: 50,65×3,75
    5) no time, tomorrow

  32. 1) 65kg (5kg PR)
    2) 80kg (5kg PR)
    3) 185# @ 7:00 and cut it there
    4a) 102.5kg x sets across
    4b) 55# x sets across
    Cond – just went on a hard 25:00 min run instead.

  33. Changed a few things to prepare for a comp this weekend.

    1) 200 w/ straps
    2) 245 – trying to keep my positions more than anything
    3) 245 push jerks linked together

    4a) 350
    4b) 55 – heaviest available

    Conditioning

    1 mile – 5:56

  34. BBG:
    1) 175
    2) singles @ 225 after 205
    3) stopped at 205 some forearm pain
    4a) 275
    4b) 70lb kbs
    Cond later

  35. 1) 105 (-10)
    2) 145 (-5)
    3) 155
    4a) 190
    4b) 40#

    Runs between 2:51-3:08

    Not my best week thus far. Exhausted and sore.

  36. F/49/160

    1.) 113
    2.) 133 (missed third at 138)
    3.) 158
    4a.) 180
    4b.) 25/30/35/40/40
    Conditioning:
    3:50
    3:47
    3:47
    3:47 (yes, it was EXACTLY the same three times!)
    3:49

  37. 1) 205
    Last rep at 215 was below parallel
    2) 245
    255 just didn’t happen
    3) 250
    PC From ground, felt easy. Wish racks were available

    4a) 335
    4b) 24kg bells (stupid easy, felt good tho)
    3/7/7

  39. Nothin in the tank today for BBG. Did “Isabel” last night (2:15) so took it easy today.

    BBG:
    1) 175#
    2) 225#
    3) 245#
    4a) 345#
    4b) 53# KB

    Conditioning:
    – 3:27
    – 3:30
    – 3:31
    – 3:27
    – 3:11

    Worked on pistols and handstand walks after running.

    Also did 15/10/5 of thrusters (115#) and burpees over the bar. Got buried (4:01) …shoulda prolly just skipped that one the legs were toast.

  41. BBG
    1) 165
    2) 225
    3) didn’t do. Shoulder’s buggin again so stayed like on everything
    4a) 295
    4b) 50’s x5

    Conditioning
    1) 2:57, 2:58, 2:59, 3:02, idk. Ended up throwing up the last one, so don’t know the time

  42. BBG
    1)175
    2)215
    3)215
    4a)275
    4b)40 each
    Conditioning
    3:19 only did one round. Bad cramp in my side. Will do the rest tomorrow.

    TheOutlawWayOkinawa

  43. BBG
    1)155
    2)225
    3)255
    Cln Pulls
    275
    DB PP+Lunge
    50,55,60,60,60
    Cond.
    2:40,2:42,2:38,2:40,2:41

  44. m/34/5’8″/180lb
    1) 165 (175 1+F)
    2) 235
    3) 245 (255 2+F)
    4a) 280-280-280-280-280
    4b) 40-45-50-55-60
    Cond:
    Did 1000m row instead, bum ankle
    3:48-4:00-4:06-4:03-4:01

  46. 1) 125
    2) 170
    3) 170

    4a) 210
    4b) 35# did overhead lunges

    conditioning did Monday sub of 400m run
    1) 142-7
    2) 140-6
    3) 150-5

    legs felt dead

  48. BBG
    1) 215
    2) 250×2
    3) 275 – used blocks
    4a) Did not do back was locking up
    4b) Did not do back was locking up

    COND
    2:57 – 2:52 – 2:52 – 2:57 – 2:59

  49. BBG
    1) 170
    2) 240
    3) 230 ( hit 2 at 245 couldn’t get 3rd) all from rack position.
    4a) 305
    4b) 50lb db

  50. 1) 145# (140# on 130717)
    2) 205# (205# on 130717)
    4a) 2X 255#
    Cond – 3:29, 3:35, 3:41

  51. BBG
    1) 45kg
    2) 70kg
    3) 65kg
    4a) 90kg
    4b) 2x15kg

    Cond:
    2:56
    2:51
    2:53
    2:52
    2:57

    MFS – 292

    my legs are like pudding. there is nothing worse then 5×800. legs and hands shaking, threw up a few times in my mouth, tasted blood also. horrible workout! great workout! faster then last 800!!! that was a suprise

  52. BBG :

    UB Triple Power Snatch : 185# (+10)
    UB Triple Power Clean : 245# (+10)
    UB Triple Jerk : 225# (-20)

    Conditioning :

    Did box programming.

    10 min. To find highest box height for box squat to box jup : 53″

    5×2 Box Squats @ 300#.

    200m Sprint : 58 secs
    Then…
    10 round Tabata of Squat Box Jumps @ 30″ : 53 reps
    Then…
    100 DU’s for time : 1:21.

Comments are closed.