**Las Vegas, and San Antonio camps are now officially sold out.** Finland, MDUSA, and Roseville only have one or two spots remaining, and KC and Columbus are not far behind. This IS NOT a sales pitch, if you have been thinking of registering for those camps, please do it before all spots are gone—we cannot add inventory after they are sold out. More US dates will be announced soon, but we will not be repeating any locations for a very long time.

**Beyond inspiration…**

**WOD 130830:**

**BBG**

*Compare to 130802.*

- Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

** ****Strength**

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.

3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

absolutely great video!

Richie Parker… fuck yeah.

If any one is interested in a spot for the Vegas camp. I had on of my people drop out for the trip. If you would like to purchase said spot please contact me via email listed above or on the face page or something.

1. 225

2. Elbow, skipped again

1. Off 415

2a) 265

B) 295

3a) 60

B) no weight

BBG

1) skipped time restraints

2) 205

Strength

1) based off 335 <no fails

2a) based off 260 <getting light 🙂

2b) smolov bench 7×5

Cond.

5min amrap burpees to target

BBG:

1) 135#

2) 175#

S:

1) 265, 285, 300, 320#

*Finish later

2a) 185, 205, 225, 225#

2b) 155, 175, 175, 175#

3a) 3 sets at body weight

1) 185 (205 x 2)

2) 275

Strength

1) Done off of 405

2a) Done off of 345

2b) 245-275-295 (failed 3rd) – 275

3a) skipped (shoulders dead from Wed)

3b) Done with 25lb

I’m coming for you John Britton. Kyle Spiteri, where did you go?

1) 215

2) 265

*may have stuck with ~85% on the lifts because I would like to destroy tomorrow thank you

S1) off 385

S2a) off 340

S3a) 10# (C2B strict)

S2b) skipped due to elbow

S3b) 10#

#TheOutlawWayAfghanistan

Haha sorry man, training is coming back now after hip injury, here it is just for you

Snatch from blocks below knee – 105kg

C&J from blocks below knee – 130kg

HBBS – off of 180kg

That’s about as much as the hip flexor could take

1) 95

2) 135

S1) 165,175,185,195

S2a) did all 4 sets at 135 (70%)

S2b) 185

S3a) 1 set at body weight, 3 sets mixed at body weight and assisted)

S3b) body weight

S3c) added in 4X8 of ankles to bar to get in more core work

#TheOutlawWayAfghanistan

39M/192#

BBG: block work later

strength:

1) 225#/245/255/270

2a) 170#/185/205/205

2b) 235#

3a) 35#

3b) done, bw

1) 110

2) 140

Strength

1) 170-185-195-210

2a) 135-145-160-160

Didn’t get to the rest

BBG:

1) 85Kg

2) 95Kg

HBBS: 115/125/132.5/140KG

FS: 85/92.5/100Kg

BBG:

1) 155

2) 205(no jerk)

Strength:

1) Off 325(-10 1rm)

2) Off 275(-10 rm)

-2b/3a/3b tonight after work. Had to do this right after waking up, don’t know how people do this regularly. I feel like I have zero coordination/mobility in the morning.

2b) 165

3a) 20×3

3b) 25, 35×2

1) 120# (+5#). First time though did 3 sets afterwards, because last time went for singles and PR.

2) 155#. Felt super hard. Tired from snatches.

Strength:

1) HBBS: 170/185/195/210#. Actually it feels heavier than in Smolov cycle :/

2) a) 135/145/160/160

b) 115/135/140/140

3) DND

BBG:

1) Heaviest at 85kg – did 3 more sets at 75kg

2) Stopped at just 93kg today. Kept it light.

Strength:

1) 250 / 310 / 330 / 350#

2a) 209 / 225 / 242#

2b) 205# each set

Did good mornings instead of GHD work (healing a gash on the shin)

Weighted pull ups with 20# med ball btw the (for a local comp coming up – did 5×8)

BBG:

1) 185#, 3 sets @ 185 #

2.) 265#, 3 sets @ 265#

Strength

3) Off 415

4a) Off 350

4b) 185,195,205,205

5a) 10#

5b) 10#

3/5/3

BBG:

1) 145 (+10)

2) 195, 205

Strength:

1) Off of 315

2a) Off of 260

2b) 185, 205, 225, 235

3) DND

BBG:

1.145

2.dnd

Strength:

1) Off 275

2a) Off 260

2b) 180

3a) BW x 11-8-6

3b) Good mornings: 115-115-115

bbg

1)215 +10

2)265 +10

str

1)off 410 percentages less than 90 are a blessing

2)off 335

2b)220 across (slingshot)

BBG

1)225

2)305

Strength

1)360/386/412/435

2a)245/263/283/283

2b)185

3a)-

3b)-

BBG: 1) 185

2) 225 – 1 triple @230 but 225 for the repeat

Strength: 1)off 350

2a) off 260

2b) 195

BBG:

1) 165# (no misses)

2) 220# (missed 2nd jerk)

Strength:

1) Off 355#: 250#, 265#, 285#, 300#

2a) Off 280#: 165#, 185#, 195#

2b) 195#

3a) 45#

3b) 25#

27/170#/5’9″/M/CenEast

2/2/2

3RM Sn off blocks: 115/135/145# (-5# PR) 155#F

3×3: went 3/3; 2/3; 3/3

2RM Cln off blocks: 195/215# (+5# PR)

3×2: went 6/6

HBBS: done. Off of 320#

FS: done. Off of 260#

CGBP: done. 205#

Rest: DND

BBG

1) 210

2) 2 sets at 275, 1 set at 300

Strength

1) 325-345-370-390

2a) 235-255-275-275

2b) 235-235-245-250

3a) 12kg

3b) 10#, horrible

1) 65kg (+5kg for repeat sets)

2) 80kg (+7.5kg for repeat sets)

3) off 285

4a) off 250

4b) 185# x sets across

5a) +15, +10, BW

5b) +25 x sets across

BBG:

1) 135

2) 155

Scaled for several sets at each weight 3-5 reps UB

Strength:

1) complete off 380

2a) complete off 300

2b) 255

3a) 24kg

4b) dnd

Mobility work on the back is bringing me around. Last day scaling tomorrow.

BBG

1) 185#

2) 255#

Strength

1) Off of 440#

2a) Off of 370#

2b) 275#

3a) 53#, 35# on last set

3b) 25#, 10# on last set

205-3×3 @ 185

265-3×3 @ 245

Hatch: Complete

2b. 205

3a. Skipped

3b. Skipped

Only time for squats today – climbing Mount Rainier this weekend

1) Based on 285

2) Based on 275

BBG

1. 185# (no blocks, so just did from hang at the bottom of the knee)

2. 275# (no blocks, so just did from hang at the bottom of the knee)

Strength

1) 335, 365, 385, 415

2a) 245, 265, 285, 285

2b) 225, 245, 245, 245

3a) 20#

3b)BW

Took Oly lifts from floor but stayed with rep scheme.

Sn- 165 then 3/3

Clean (no jerks)-205 then 3/3

HBBS- off 325 done. bumped up last set extra 5#

FS- off 285 done

BP- 230, 240, 250, 260 (1 then had to reset then 2 reps)

BP rd 2 done with class- 235, 245, 255, 245 (didn’t lock out last rep but was able to rack it)

GHR- 25#x1, 15#x2

No pull-ups today

1) 205

2) 275

Just worked up to a heavy set. No work sets.

Squats off 340

Done

FS off 315 + 10lbs

Done

Bench – 205 215 225 225

Pull-ups: did some sets with red bands around shoulders

Different

4/6/3

Snatch – 205, 195 for 3×1

Clean – 255, something’s off so dropped back down to 225 to work it out

Weighted PU – 70

F/49/169

BBG

1.) 113

2.) 143

Strength

1.) 168, 178, 190, 203

2a.) 110, 119, 128, 128

2b.) 123, 128, 133, 133

3a.) 5

3b.) bodyweight only…started with 5lb, but couldn’t complete 8 reps.

MFS: 5/7/7

BBG

1.) 165lbs

2.) 205lbs

Strength

1.) 230/245/260/275 http://www.youtube.com/watch?v=HSw-9IL_Lkk

2a.) 170/185/205 (bumped up to 225 last set)

2b.) 165/175/185×2

(did DT and sucked, 11:43, then at night i did plus sized helen and got 8:44 I redeemed my self)

3a.) skipped

3b.) 10lbs plate, (hips came up first, so i dropped weight and knees lower on pad)

M/17/158#

BBG:

1) 155#

2) 195# but did 185# for the last three doubles

Strength:

1) 200 – 210 – 225 – 240

2a) 145 – 160 – 170 – 170

2b) 205#

3a) 45#

3b) BW

BBG

1)225– sets at 185

2)275– sets at 255

Hatch day complete

Bench at 235, 245,245,255

BBG

1) 45kg

2) 60kg

HBBS – 77,5 82,5 87,5 92,5

FS – 55 60 62,5

4×15 close pushups

2×8 1×5 pullups – no added weight

MFS – 586

BBG:

1) Heavy Snatch Triple from the blocks (below the knee): 165#

2) 3×3 @ 165# – Failed last 2 sets at 3rd rep.

3) Heavy Snatch Double C&J from the blocks (below the knee): 215#

4) 3×3 @ 215# – No misses.

5) HBBS:

4 x 265#

4 x 280#

4 x 300#

4 x 320#

6a) FS : 200#,220#,235#x2

6b) BP : 135#,155#,165#,170#

Conditioning:

(Box WOD)

10-8-6-4-2

Power Cleans (165#)

Box Jumps (30″)

Time: 4:11 RX’d