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