Josh Auer has taken it upon himself to lead us into the fourth dimension. Nerds, did I get that right, or did Captain Kirk already do that? Yesterday he hit a Snatch that was not just 1.5 times bodyweight, it was pretty far over. Maybe it’s the futuristic tights, I don’t know, but Mr. Estrada is gonna need 375# to match this.
Josh Auer – 265# Snatch @ 170#:
WOD 130828:
BBG
Compare 1-3 to 130731.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.
Conditioning
5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
That is fucking amaze balls! Guess I got a lot of work to do!
On a side note. If there is any Outlaw people around Las Vegas that want to attend. One of my crew can longer make the camp, if you would like to buy their spot please contact me. The camp is sold out and I would love to get this slot out to someone. Email me at pastradul@me.com
1. 225
2. Skipped, elbow.
3. 255
4. a – 355 b – 75 (!?)
Cond
13:01 total with rest.
1) 215
2) 255
*worked technique and catching in quarter squat versus legs shooting wide
3) 245
4a) 315
4b) did some squat jerks instead
C) 1.44,1.46,1.50,1.48,1.46 = 8.54
#TheOutlawWayAfghanistan
1) 150 (10 minutes)
2) 195 (10 minutes)
3) 185 (only had 6 minutes for this)
Conditioning: Only time for 3 rounds. 6ish minutes.
1) 135#
2) 155# (fail 3rd rep @185#)
3) 185# (fail 2nd rep @205#)
4a) dnf
4b) 115#
Cond – 30 Min cap (4 rds complete)
1) 155 – new pr
2) 205
3) 195
4)
a: 255
b: 95/95/115/115/145
cond) 7:49
Estrada and Auer are my freakin’ HERO’s!!!!!!!!!!!!!!!!!!!!!!!!! BADASSNESS!!!!!!!!!!!!!!!
Thanks bro.
M/155
1) 175pr
2) 230pr
3) 175
4a) 245
4b) Did not do
M/27/170#/NorCal
1) 185#
2) 240#
3)225#
4a) 305#
4b) 140#
Conditioning
1:43 – 1:42 – 1:45 – 1:42 – 1:43
BBG: 1) 165
2) 215
3) 205
4a) 255
4b) 95
Conditioning: 9:52 – first 3 each round were MU last 3 weren’t happening
BBG:
1) 75Kg
2) 90Kg
3) 90Kg
4a) 130Kg
4b) 40-42.5-45-47.5(4)-47.5Kg
Cond
5:20
2:18
2:22
2:12
2:31
MFS:
367
1) 115# (+5#)
2) 165# (+10#)
3) 165# (-10#)
4.a) 205#
B) 85/95/95
Conditioning : DND as worked on MU before starting training and ran out of time. BUT got my first bar MU :))))
Conditioning:
3:05/3:02/2:56/3:42/4:45 = 17:30min
BBG:
1) 205#
2) 287#
3) 265#
4a) 380#
4b) 135#
Cond
Will Post in 1 hr
Cond:
9:21
1) 195
2) 225
3) 225
Conditioning
Total working time 8:43 (all MU unbroken)
BBG
1)185, failed 205 last rep
2)255
3)255, pp pr
4a)325, 345, 355, 375, 275
4b) 95, 135, 155, 155×4, 135
Conditioning
10:08 work time. All mu ub. Apparently I suck at rowing.
Today it was a good day…
BBG:
1) 150 (+15 from last time)
2) DND
3) 195 (+5)
4a) 220
4b) 95. Felt awkward, esp first rep each set.
Conditioning: dnd, ran out of time. Today’s workout took a long time.
BBG:
1) 130#
2) 165#
3) 165# (push press pr)
4a) 215#
4b) 65#
Cond: 13:10 working time
BBG:
1) 205#
2) 245#
3) 225# (technique work)
4a) 315#
4b) 95# (technique work)
Conditioning: 9:53 working time, Rx
2:00 / 1:51 / 1:55 / 2:05 / 2:02
1) 195
2) 275, f 3rd rep at 295
3) 235
4b) 165
Conditioning – 1:53, 1:55, 2:04, 2:05, 1:58 TT 9:45
BBG
1) 165
2) 215
3) 200
4a) 250 4b) 105
Conditioning
12:24 total time
1:32,1:34,1:46,1:44,1:48
8:24 working time
BBG:
1) 155
2) 195
3) 200 (push jerk was more of a retarded split jerk)
4a) 255
4b) 95
Conditioning:
*20c AD for row
TWT: 11:29
1) 165, 1 rep at 175
2) 245, 1 rep at 265
3) 205, push jerk is limiting factor
4a) 285
4b) 45, 65, 75×3
cond:
scaled 2 mu, 300 row, 2 mu
16:04
M/35/156/5’9″
BBG
1)115 +5
2)135 +10
3)120 stopped form was getting sloppy
4a)175
4b)45-50-55-50-50
cond
1MU
300m row
1MU
*MU done strict,squat rack in my gym isn’t high enough to fully extend my legs so i have to start from a hang with bent knees,didn’t time today
BBG
1. 180 5LB PR
2. 220
3. 220
4. 275
B. Squat jerks@ 150
Conditioning
1:35. 1:36, 1:40, 1:41, 1:41 = TWT= 8:13
BBG
1) 245 (+10)
2) 300 (+5)
3) 275
4a) 365
4b) 165
Conditioning
14:39 (Total Time)
1) 185
2) 232
3)254
4a) 330
4b) 95, 95, 95, 105, 105
cnd
something different
27/170#/5’9″/M/CenEast
2/4/4
3RM PSn: 115/135/145# (+10# PR)
3RM PCln: 175/205/215# (+10# PR)
PP/PJ/SJ complex: 185/195/205# (+20# PR)
One stop clean pull: 255×2
Pressing Snatch: 65×2
Cut short due to time
1) 67.5 (+2.5kg), 70×2
2) 82.5kg (+2.5kg)
3) 190# (+5#)
4a) 100kg x sets across
4b) 95# x sets across
Conditioning – something different
1$ 205
215 last rep caught below 90
2) 245
3) 255 PR
4a) 335
4b) 155 x 2 185×1 yeaa!
Only did 3 sets. 185 felt good and fast
Did other cond.
1/5/6
Got three compliments from people that my arms are getting bigger.
HELLA BRO! Lulz
1. 195
2. 245
3. 235
3. 300
4. 95
5. Other
BBG:
1.) 210 PS*PR (+5)
2.) 225 (-10), 240x2f
3.) 225 (+15)
4a.) 275
4b.) 95, 105, 115, 125, 135
Conditioning:
11:02 Rx
M/17/155#
BBG:
1) 155#
2) 205#
3) 175#
4a) 255#
4b) 85#
Conditioning: 12:16 w/ 6 pullups and 6 dips per set of MU.
BBG:
1) 95kg (5kg PR)
2) 125kg (ties PR)
3) 115kg (PP PR)
4a) 145kg
4b) Did ME HSPU instead
Conditioning: No time
BBG:
1) 155#
2) 225#
3) 205#
4a) 275#
4b) 95#
WOD- 13:54 Rx
BBG
1. 210 PR
2. 255 PR
3. 230
4a 340×5
4b 90 105 105 115 115 120
conditioning:
1:34
1:38
1:39
1:46
1:45
8:22 total working time
39M/192#
1) 135#
2) 205#
3) 185#
4a) 225#
4b) 75#
cond: still working on MUs, had to sub 3 pull up/3 dip for every MU (21:20)
1) 105
2) 145
3) 145
4a) 180
4b) 55-65-75-85-95
1) 170
2) 220
3) 195
4a) 225
4b) 95,105
5×8 Ring Dips (strict)
5×12 GHD Sit Up
1) 165# +10
2) 220# +5
3)215# -10
4a and b: Done
Cond: subbed 6 burpees for 3 MUs. 14:09 total time.
BBG:
1) 6 sets @ 135#
2) 5 sets @ 155
3) 5 sets @ 155
4a) DND
4b) up to 85#
Capping all Barbell work until my back feels strong
Conditioning:
1:50 1:50 1:56 2:00 2:35.- 10:11 working time
4 attempts to get the last MU. meltdown.
bbg
1)195 +0
2)255 +0
3)235 -10 shoulders blown from yesterday
cond
1:55, 2:00, 2:12, 1:58, 1:53
BBG:
1) 155# (up 20# from last time)
2) 225# (up 20# from last time)
No time for anything else.
1) 115# same as last time
2) 160 +5# from last time
3)160 +5# from last time
4a) 205#
4b) 45-65-75-85-85 cool exercise
conditioning: did three rounds with 250m run
2:04, 2:09, 2:23 all mu unbroken
1) 95 + 3 reps
2) 115 + 3 reps
3) 125 + 3 reps
4a) 135
4b) 65
C) Did 5 rounds of 500m (no MUs) @ 1:55, 2:02, 2:00, 2:07, 2:01
#TheOutlawWayAfghanistan
F/49/160
BBG
1.) 113
2.) 133
3.) 128
4a.) 173
4b.) 53, 58, 65, 63
Conditioning – ran out of time
MFS: 4/6/4
BBG
1) 195 w/straps. 205×1 then f
2) 235, 245×2 then f
3) 225, 250 missed push press, got power/split jerk
4a) 5×3 worked up to 305, increased 10# per set
4b) 5×5 worked up to 115, increased 10# per set, much better than last time I did this
Conditioning: in about an hour
Conditioning: 5 rounds for total working time of: 3 Muscle-Ups, Row 300m (all out – no gaming for MU),
3 Muscle-Ups. Rest 1:00 after each round
Round splits:
1:51
2:00
2:12, jumped on the rower first like a jack ass so jumped off after 2 pulls and went to MU’s
2:40
2:42
Muscle up were unbroken except for the last rep after the rower on rounds 4 and 5, just too much rest between the rower and getting on the rings
BBG
1) 45kg
2) 60kg
3) 65kg
4a) 90kg
4b) 2×20 2×25 2x30kg
Cond:
2:00 1:47 1:46 1:45 1:44
I guess that’s what you call some serious negative splitting! Wasn’t my plan, but I’ll take it.
MFS – 171
Cond- 12:52 RX
BBG:
1) 3RM Power Snatch: 185#(+10)
2) 3RM Power Clean: 235# (+0)
3) 3RM Jerk: 235#(+0)
4a) & 4b) Skipped, no time.
Conditioning:
5 Rounds
3 MU’s
400m Sprint
3 MU’s
*Subbed run for row.
1:58-1:49-1:47-1:46-1:42