Photos courtesy of Marie Lyssa.
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.
Are you intentionally differing on the Front squats tomorrow from the Hatch template?
yes
I don’t have a prowler what can I do instead for conditioning
Push a treadmill belt. Or if you have an extra full size car/truck tire lying around, put it on its side, get low, and push/slide it. This is a great substitute. Depending on the tire tread/surface, difficulty varies. If it’s too easy, toss a couple of weights in the side wall.
I fill an old big cooler with weight.
awesome idea
I have to try that one
I push my Minivan!
#functionalfamilyman
1)165-195-(205)-205 50# PR
2)185
1)230-265-295-310(1 REP)
2)185-210-225-240
#TheOutlawWayAfghanistan
1) 285 (+ 30lb from last month)
2) skipped… spent more time on 1 than the allotted 15 min
Strength
1) Done off 405
2) Done off 345
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…)
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.
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?
Don’t have the email. Check out Crossfit Iteland
http://crossfit.ie/wp-content/uploads/2012/11/cfirelandjerkboxes.pdf
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
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.
Go to the drop down menu at the top for the blog. Then click drop button for The blog
The Smolov Jr cycle started 06/17/13, search the blog for 130617.
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
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
1) 185
2) 175
3) 255 / 295 / 330 / 350
4) 195 / 220 / 235 / 250
bbg
1)275 +10 from last time
2)250
str
1)290,330,370 had to split up 2 and 1, 390-squish
2)235,270,285,300
cond
later
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
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#
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
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
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
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#
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
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
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
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.
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
C&J – 265 (+10)
90% – 240
Did different Squat and Conditioning work.
Whoops, +20 actually
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
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
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.
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
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
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
BBG:
1) 220
2) 195
Strength:
HBBS: Based off of 325
FS: Based off of 295
Cond: 360# avg time :30
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
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
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.
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.
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
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
BBG
1) 225
2) 205
Strength
1) Done based on 285
2) Done based on 275
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
BBG
1) 275
2) 250 brutal but no misses
Strength
1) 325, 370, 415, 435 felt good
2) 275, 310, 330, 350
1)145#
2) 130#
1) 170-195-220-235
2) 160-180-190-(205 miss)
Cond 30-50 sec prowler on pavement
Sled plus 90# for 2 and 100# for 5
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)
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
1) 235#
2)Done with 210#
HBBS: 245, 275, 310, 320
Front Squat: 215, 245, 260, 275(1)
Cond: Did not do.
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.
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..
1) 170 (+5 since 7/23)
2) 155
Hbbs off of 285
Fr sq. off of 245
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
BBG
1) 235
2) 205
3) 250-290-325-340
4) 195-225-240-250
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.
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.