130820

Photos courtesy of Marie Lyssa.
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WOD 130820:

Compare 1 and 2 to 130723.

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)

Rest 3:1

*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.

65 thoughts on “130820

  1. Are you intentionally differing on the Front squats tomorrow from the Hatch template?

  2. 1)165-195-(205)-205 50# PR
    2)185
    1)230-265-295-310(1 REP)
    2)185-210-225-240

    #TheOutlawWayAfghanistan

  3. BBG:
    1) 195#
    2) 165#
    S:
    1) 265, 300# (Stopped here. Unracked 340# and felt what might have been improper form on the rows yesterday. Too be continued…)

  4. M/37/210
    Started with strength worked up to 400 for a double.
    FS up to 275 for 4.
    Got called into work so had to cut short, hope to be able to get rest in later today. But really happy with the 400 for a double.

  5. Last year Rudy posted a link to some homemade jerk boxes. I have all the emails but can’t find this particular one! Does anyone have it handy?

  6. 1) 265
    2) 240
    S1) 285-325-365-385(failed horribly)
    S2) followed hatch programming by mistake … 225×5, 255×4, 275×4, 275×4
    C) pushed a 45# plate 25ftx4, rubber on rubber = aweful, got through 4 rds and just couldn’t do any more … failed

    #TheOutlawWayAfghanistan

  7. Where can I find the archive? I click the button and it shows the same three days worth. My intention is to start from the beginning of your Smolov Jr. cycle.

  8. Bbg: 1) 235 – + 10 from last
    2) 210 – + 5 from last
    Strength: 1) off 350 – did 90% 2×2, no way I was getting 95%
    2) off 260

  9. 39M/192#
    BBG: dnd, tender wrist
    HBBS: 225#/255/285/300
    FS: 185#/215/225/245
    Cond: 2500m row/100 cal airdyne
    Will push around my wife’s Tahoe this afternoon

  10. BBG: DND rx’d due to arm hurting when C&J. Did this instead:
    1) 15 minutes to establish a 3RM Jerk: 205

    Strength:
    1) HBBS: lowered my 1RM to a number that would allow me to get deep on each rep. Previously numbers I could not do this. Went off 275: 195-220-250-260. Felt great.
    2) Front squat: 175-200-215-225

    Conditioning: Later

  11. bbg
    1) 165 missed 2nd jerk at 175#
    2) 3×3 147.5# missed the third clean in the first set

    strength:
    1) off of 215#
    2) off of 200#

  12. BBG
    1) 175#
    2) 160#
    Strength
    1) 180-210-235-250 (needed help on last rep, bar path forward)
    2) 155-175-185-200
    Cond: skipped

  13. BBG
    1) 225, didn’t realize it wasn’t touch and go
    2) @205

    STR
    started but knees still hurt

    COND
    no prowler so rowed 5km, 19.40

  14. BBG:
    1.) 240~ (-5), 250f on 2nd j
    2.) 215 ~ (7/9)

    Strength:
    1.) 220×6, 255×6, 285×3, 300×2
    2.) 210×5, 240×4, 255×3, 270x2f

    Conditioning:
    completed on asphalt ~ rogue sled + 205# ~ around 20 sec at beginning & 40 sec at end

  15. 2/4/5
    BBG:
    1) 205, 225 x1 missed 2nd
    2) 200

    Strength:
    1) Off of 315
    2) Off of 260

    Cond:
    Done…tire sled drag on concrete @ 135#

  16. 1) 3 count pause C+J: 235 (10lb PR)
    2) attempted C+J 1rm instead bc I was feeling really good. Should’ve stuck to the programming. Fail.
    3) HBBS: 265, 300, 340, 360 (holy shit that got nasty.)
    4) FS: 225, 255, 275, 290 ( I know we do 3rm on Saturday now…)
    5) cond: not yet

  17. 1 & 2) felt terrible today and not comfortable on the lower back so did 2×2 at 225 and 2×2 215
    HBBS: 295, 340, 380, 400 did not attempt second rep
    FS: 240, 270, 290, 305
    Cond: done

  18. 1) 155# could get 1 at 160. Felt slowwww todayyy
    2) 140 no misses
    Hbbs off of 215 & fs off of 180

    Cond: 135# all between 38&42 sec

  19. M/17/155#

    BBG:
    1) 195#
    2) 175#

    Strength:
    HBBS) 200-225-255-270
    FS) 160-180-195-195

    Conditioning: Just pushed the truck around for a while.

  20. M/35/154/5’9″
    BBG
    1)130,up 10
    2)115, up 10

    Strength
    HBBS 185-210-235-250
    FS 105-120-130-135

    Conditioning
    3 rounds
    50″Farmers Carry 110#(2″ grip)
    45 sec belt sprint on treadmill
    50″Farmers Carry 110#(2″ grip)
    60sec rest

  21. BBG:
    1) 205, 220(f-jerk)
    2) 185

    Strength:
    1) 230, 260, 295, 315
    2) 195, 220, 235, 250

    Conditioning:
    7×150′ Yoke Carry #375
    All around 30sec w/ 1min rest

  22. F/49/160

    BBG
    1.) 138# (was 143# on 7/23)
    2.) 125# (was 128# on 7/23)

    Strength
    1.) HBBS: 168#, 190#, 214#, 226# (failed second squat)
    2.) FS: 128#, 146#, 156#, 165#

    Conditioning

    Prowler loaded with 90# in thick grass:
    2:15 (then moved to a spot with shorter grass), 1:10, 1:30, 1:18, 1:19, 1:15, 1:15

    MFS: 3/7/4

  23. 27/170#/5’9″/M/CenEast

    1/3/2

    2RM Pause C&J: 175/195/205# +10#PR

    3×2: 185# 6/6

    HBBS: done. Off of 320#.
    FS: done. Off of 260#

    Conditioning: 260#. Avg. time 0:35.

  24. Wooooow. It’s been a while. Hips are good… No tears thank god.

    C&J: 3×3 145#

    Hbbs: 155#, 170, 185, 190
    Didn’t do front squats or conditioning… Been a looooong time since I’ve done all this volume

  25. BBG
    1) 225–hit one at 275
    2) 245
    Strength
    HBBS– did these right
    Front Squat– ran off the template I got from Mikes Gym, should i just start doin the math each day

  26. 1) 85 (+5kg from last time)
    2) 75
    3) off of 285 (dropped 10% since my week off)
    4) off of 235 (dropped from 250 originally)
    Cond – done

  27. BBG:
    1) 220
    2) 195
    Strength:
    HBBS: Based off of 325
    FS: Based off of 295

    Cond: 360# avg time :30

  28. BBG:
    1) 205
    2) 185
    Strength:
    Performed before BBG and cond.
    1) complete off 380
    2) complete off 300
    Conditioning:
    31s-34s on turf @ 300# tried 400# could get traction on low handles

  29. 1) 285
    Yeah!! PR for a double
    Drop sets at 255. Done
    Squats off 340
    Done
    FS off 315 plus 10
    Done.
    Last set was a PR!

    Good day!

    2/4/5

  30. 1) 286
    2) 264

    BS off 415 – missed 3rd rep at 90% and could not get one rep at 95%
    FS off 355 – only one rep @ 90%

    Conditioning

    Prowler w/ 290# on asphalt. No low bar pushes.

    10 x 100′ all around 30 seconds.

  31. BBG: felt pretty rough today… the Jerk has felt heavy for a couple weeks now
    1) 245 (-20# from before)
    2) 225

    Strength:
    1) off 415 – had to do 3 singles at 90%, and couldn’t hit any at 95%
    2) off 345 – hit all sets

    Conditioning:
    1) Prowler loaded up to around 250# on pavement. All sets took roughly 30 seconds. This was the real deal.

  32. BBG
    1) 250, got 255 last time
    2) DND have a little bit of bicep tendinitis feeling and it was feelin good so didn’t want to over due it

    Strength
    1) 250, 285, 320, 340 was a fight but got them all
    2) 200, 230, 245, 260 these were hard but felt better than normal

    Conditioning
    190# including the sled, couldn’t go much heavier hard to get any traction on low handles

  33. BBG
    1. 155#
    2. 140#
    Strength
    1. 170, 190, 210, 210
    2. 130, 155, 165. 175
    (just playing around with lighter weight. First time squatting heavy since injury)
    Conditioning:
    100# on the dogsled on concrete

  34. m/35/5’8″/180lb
    BBG
    1) 215
    2) 205
    STR
    1) HBBS 215-245-275-290
    2) FS 190-215-230-245
    Cond from yesterday
    10:43, those snatches were heavy

  35. BBG
    1) 275
    2) 250 brutal but no misses
    Strength
    1) 325, 370, 415, 435 felt good
    2) 275, 310, 330, 350

  36. 1)145#
    2) 130#
    1) 170-195-220-235
    2) 160-180-190-(205 miss)
    Cond 30-50 sec prowler on pavement

  37. BBG:
    1) 235#
    2) 210# (no misses)
    Strength:
    1) Off 355#: 250#, 285#, 320#, 335#
    2) Off 280#: 195#, 225#, 240#, 250#
    WOD- ~23s/100′ Rx (2 45#s on prowler)

  38. c+j 220 (up from 205)
    90% 200 no fails but that final jerk took every ounce of focus and guts
    hbbs(405)-done
    fs(320)-done
    con
    215 done on carpet
    all times 24-26sec
    guess i coulda gone a bit heavier but i anticipated my time dropping off by a bit

  39. BBG
    1) 225, did not drop any reps. Did not feel it today, no misses
    2) 205
    Strength
    1) Based off 430, felt terrible, several misses today. Body is beat up
    2) DND~
    Conditioning
    Changed: 50 burpees, 2 rope climbs every 2 minutes starting @ 0:00, done in 3:21 then rest 1:30 and 500m row, 1:51, rest 2 minutes 4x40yard sprints, done. Didn’t feel it today.

  40. BBG
    1) 205

    Strength
    1) Based off 335 missed last rep at 95%
    2) Based off 260 no misses

    Cond.
    Pushed sled with other stuff yuck..

  41. BBG
    1) 60kg
    2) 3x2x55kg

    HBBS
    6×70 6×80 3×85 3x90kg

    FS
    5×62,5 4×72,5 3x75kg – didn’t do the 3×82,5

    Cond:
    pushed my minivan (1,6t) for approximatedly 25m on uneven terrain. sometimes could bearly move it!

    40-15-56-30-25-23-30 sek.

    great fun, had my 10 year old on the driverseat to break, just in case.

    MFS – 142

  42. BBG 1) 165#
    Str 1) 215-250-280-295
    Str 2) 205-215-230 (4-3-3)
    Cond – No prowler. Did 7 rounds of 0:30 ME thrusters @ 115#, 0:30 rest.
    37 reps.

  43. BBG:
    1) 2RM 3-sec Pause Clean & Jerk : 225#
    2) 3×1 @ 195#

    Strength:
    HBBS: 6×275#, 6×290#, 3×340# (failed 3rd rep), 2×355# (failed 2nd rep)

    FS: Skipped. Fatigue.

    Conditioning:

    Sled runs. 5x100m.

    *Wasn’t feeling good this day in general. Rest day followed.

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