We’re eight weeks in to our Hatch/WL cycle, which means you are all about to
hear read the magic words—it’s time for a de-load week. This is not a “leading up to testing” de-load, but a “Dear Jesus, I need some rest” de-load. Enjoy this week, kids. The actual working time in the gym should be very short, so you should all go ride a bike, or climb a mountain—you know, ’cause you’ll have so much free time.
Also, when I say “don’t max out”, please… DON’T MAX OUT.
This Saturday may have been an all-time PR for me, for the amount of HOLY SHIT lifting videos I received in one day.
-The first one was from Mike Poppa, and it featured his buddy Stu (who was the lifter featured in this all-time bro video). This lift is not perfect, but OH MY GAWD is Stu fast. Thankfully, no PVC was harmed on this lift.
Stu – 275# Snatch:
-Next we have the co-reigning “King of the Outlaws”, Marco Coppola, with a fairly vulgar display of power (Pantera? Anyone?). Marco and Kat Anderson did a local competition on Saturday. One of the events was a Max Clean and Max Deadlift. I’m pretty sure Marco would have won this against any competitive exerciser on Earth (if someone can beat him—on video—I’ll tip my hat to you, and post the video right here). He didn’t Jerk the Clean, because he didn’t have to. And he stopped adding weight on the Deadlift, because he knew that he had already won by about 3,000,000 pounds.
Side note: Marco has cut 10-15# in the last month, and is getting very close to 94kg (although his ‘fro weighs 3.3kg).
Marco Coppola – 385# Clean AND 565# Deadlift:
-Finally, Kat Anderson also did something a little special. She PR’d her Deadlift…at FOUR-HUNDRED-AND-FIFTEEN POUNDS…
Kat Anderson – 415# Deadlift:
12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.
3 rounds for time of:
15 Thrusters 115/75#
15 C2B Pullups
How much sustained running is tolerable, so that it doesn’t have a negative impact on the training we’re doing? Sorry, I like to run. I haven’t been, but I’d like to.
I’m also wondering about this, I too, like to run.
1) 225 … for a couple reps
C) 11.50 … runs awful but thrusters and pullups unbroken
1) 70/80/90/90/100/105/110kg – all very fast, no misses.
Cond) 10:55rx runs shits, thrusters unbroken, pull-ups 8&7 consistent
I did all my pullups unbroken! I’ll chalk that up to being a small win!
Kyle: 2 (snatch and conditioning time)
Nick: 1 (pullups unbroken)
And the chess match continues!
1) 85 for a couple reps
C) 22:54 @ 4 rounds, had to do the last three rounds of pull-ups assisted w/ resistance band
Also, did the thrusters @ 75
1) up to 115#
PR BABY!!! Missed a sh*t load after that though!
Wait, what does “DO NOT work to a maximal attempt.” mean? /newb/
Runs circa 2:00-2:30, Thrusters UB, C2B 8/7 with 10-15secs rest
1) 60 – 90kg, doubbles to 85. fast, no misses. Back pain 🙁
Cond) 12:01 rx did 15/15, 8+7/8+7, 11+4/8+4+3.. damn running hehe
1) 225lb (+40lb for this position)
Cond – 13:07 Rx. Busted chin off bar butterflying, so probably lost a good 30 sec there…
1) worked up to 175# and hit it solidly twice. No misses.
BBG: Hang Snatch 225#
Conditioning: 11:15 Rx
Did Hot Shots 19 today as a partner WOD. All the reps were partitioned evenly except we both had to run all the 400s without splitting it up. 21:49
Gym was closed today so no BBG. We trained at our high school track with a friend’s bar and weight for the thrusters.
Pushed the truck around a little for strength.
1/2/4 – lower back tightness
Heavy Hi-Hang Sn: 155#
Conditioning: 14:10 Rx
Thrusters went 10/5; 8/7; 8/7
PU went 8/7
Cond: 19:42..major suck fest.
1) 135# x 6
WOD- 11:58 Rx
Snatch: no misses up to 175. Miss at 185, done.
Cond: I weigh 180 and run like a 230 I guess… 16:26rx fawk
Bbg: 155 – 40lbs under pr. Kept it light. No misses, worked on speed and perfect catch/bottom position.
Conditioning: 9:13 – 2rnds
Cond – 17:11 Rx
A) 185; 1 miss
Nick Shelton where you at?
Snatch – 205
Conditioning – 11:17 – had to sub 450M row (weird #, I know) because nowhere to run.
Snatch-worked up to 95#. Technique much improved but need to add more weight next time.
Conditioning Rx- 15:30.
185 3 times
school starts tomorrow so weight room was packed did alternate conditioning
Snatch 115# probably 9 times
1)kept it at 95,really need to work on getting under fast
6:30 (2 rounds)
did thrusters at 75 ,Quads need a break
BBG- 95, kept it light for speed
Conditioning- 10:53, scaled pull-ups to work on tight butterfly. Forcing to not revert to kip.
Hi hang 185
Was out of it. Past week I haven’t been catching shit or pulling very well.
Bbg 115 #
Cond 7:26 chest to bar and thrusters 75# only no run( all thrusters ub)
103 several times. Very light, but working on speed.
1) 215 for a couple reps.
Didn’t use straps. My hands are pussyish
Did some front squat triples
225– 155 up by 10# each set
1. 175# hi hang snatch
2. conditioning- 14:01
Read this wrong, and found a not max TRIPLE at 160# Felt great though
11:37 Con with rowing not running…bad foot
High hang snatch @165 (need to stay on heels longer drive with chest)
Conditioning 11:07 (fun workout CTB almost UB thrusters and run were challenging)
215 ~ 90%
1. Bbg- worked up to 185 trying to be fast, then dropped to 155 for 3 fast reps
Conditioning: 11:07, thrusters unbroken was tough. Went unbroken on pull-ups until last set was pissed.
stopped after 8 thruster in round 1, 400m row
MFS – 885
slept horribly all weekend, a lot on my feet, head is exploding, work is horror, working out yesterday was hard (though it was great), another poor sleep, what did I expect. doesn’t matter, tomorrow is a new day.
BBG – 95, 115, 125, 125#
Cond – Scaled to 95#, as I’m coming back from a lower back tweak and didn’t want to push it too hard.
15:48 (approximate; spent roughly 4:30 additional minutes during WOD time killing wasps in the garage. unusual for 5:55am.)
1) Hi-Hang Snatch Double : 165#
15 Thrusters 115#
Time: 14.11 Rx’d