John Dill, Spencer Arnold, and Mike Poppa are now USAW Level 2 National Coaches. This means they officially know how to load 157kg on a barbell, and a lot of other stuff.
Here’s Spencer’s recap—all coaches should read this…
USAW Level 2 – Summary and Thoughts.
WOD 130910:
BBG
Compare #1 to 130806.
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
Strength
1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.
Conditioning
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″
Rest 1:1
1) 130kg equal except no hip pain this time. 1 rep at 135kg
2) 125kg
HBBS) off 180kg
Front squat) off 160kg
Cond) total working time – 11:51. Did burpee then jump on top of box and over the other side. Wasn’t sure if that was it or do the burpee box jump on the same side every rep. Whatevs lol got it done anyway.
1. 295. Couldn’t get second at 315.
2. 295
1. Off 420
2. Off 365
Cond
TWT: 14:10 – Brutal birthday workout.
BBG: 175 #. Tried 185# couldn’t get the second jerk.
Cond: 23:20… I hate treadmills….
My bad. I was thinking total time counting breaks with a running clock. TWT: 11:40… Lactate training is a kick in the balls.
1) 275 (bum wrist)
Strength
1) Done off of 405
2) skipped (wrist)
Cond – this evening
Same here man, my wrist has been shit for weeks. Try putting a lifting strap around the bar for FS’s and racking the bar with your good wrist normally and grabbing the strap with the bum wrist mimicking a rack position.
BBG:
1. 245# essentially no warmup, finished in 9 mins to make sure I could fit squats and conditioning in, had some left
2. 215# emom again to hurry the time
Strength:
1. Based off 350#
2. Based off 315#
Conditioning:
12:28 TWT
^personally top three most draining wods I’ve ever done and I don’t know why, hope I’m not the only one who got rocked. My training partner Jerod smoked my ass with around an 11:12 TWT
BBG:
1) 175#
2) 175#
S:
1) 245, 265, 285, 300#
S:
2) 195, 215, 215, 215#
C:
4:06, 4:10, caught my foot on the box midway through the burpees in the third round – DNF
BBG
1) 280 (+13) had 5-10 # more in the tank
2.) 267
Strength
off 415 (this was harder than it should of been
off 350
CND
only had an hour will do later
#GradSchoolProblems
cnd 12:28
450 meter runs (indoor track each lap is 225)
C&J
1)125kg
2) 120kg
Couldnt resist the urge to try a 1RM hang clean since they felt so light today. Got 140kg (308lbs) which is 5kg above my regular clean PR. Didn’t attempt the jerk since i couldnt drop the bar where i was training.
HBBS: 120, 130, 140, 150kg (of 185kg)
FS: 90, 3×97.5 very easy
Maybe time for conditioning later.
1) 295
2) 275
HBBS) 255-275-295-315
FS: 225-225-225-225
*so this is what fresh legs feel like
My baby bro busted my balls about my 2:30 400m on my last round of Nancy on Saturday … I think the exact words were “really dude … what did you walk the whole way … that’s bad” … so I went in with a goal of sub 1.45 400s which I did. Did box jumps facing the box.
C) 2.59,3.06,3.10,3.01 = 12.16
#TheOutlawWayAfghanistan
1) 145
2) 135
HBBS) 155, 165, 175, 185
FS: 115, 125
C) 3:50,4:00,4:15,3:55 = 16:00
#TheOutlawWayAfghanistan
Only had time for METCON before running next class, rest later.
Total working time-10:53
(2:42/2:36/2:44/2:51)
Sn- 235
3×2- lost a major callus/blister and failed miserably so skipped it
HBBS-215, 230, 245, 260 felt gooood
FS- 170, 185
BBG
1) 205# Failed @215 on 2nd rep on jerk
2) 185#
Strength
1) 195# 210# 225# 240#
2) 155# * 4
Cond – 15:16 Rx
BBG: 107.5Kg
HBBS: 107.5/115/125/135
FS: 85/92.5
39M/197#
BBG:
1) 180#
2) 170#
strength
1) HBBS: 205#/225/240/255
2) FS: 175#/185#
cond: later
cond: total 22:36, too much math to figure when I was working and when I was working at sucking wind
BBG:
1. 285# (+10# from last time)
2. 270#
Strength:
HBBS: 255#, 275#, 295#, 315#
Front squat: 225# for all sets (felt really light)
Conditioning:
13:00 Exactly 3:15/round. Our 400m run is a little longer and hilly…
c+j 225 +5from 130806
95% 215
hbbs(405)
front squat (320)
cond- later this evening
conditioning
3:03, 3:13, 3:13, 3:10
TWT=12:39
C/J – 205
95% – 190
HBBS – 190,190,190,185 – coming off a hip flexor strain
Front Squats – 175 for all
Doing WOD later
Also if you are interested in the Kansas City Training camp (Nov 15-17) let me know. I am in a wedding that weekend and don’t really want to drive across Missouri twice in one weekend. dmdwerlkotte1@gmail if you are interested.
BBG
1) 165lbs
2) done
Fuerza
1) based on 245lbs
2) based on 205lbs
Metcon
12’27”
1) 175# with good form. 195# second was jerk was sloppy.
2) 165
S1) 225/240/255/275
S2) 190/205
Conditioning 13:17
3:18/3:20/3:22/3:17
bbg
1)275 +10
2)260 no misses
str
1)off 410
2)off 335
cond
later
cond
2:41, 2:38, 3:01, 3:17
cant add twt lungs hurt too much
1) 325 – PR double
2) 305
1) off 540
2) off 405
Conditioning – 400m inside with 25m turnarounds
-2:50, 2:47, 2:49, 2:42
m/35/5’8″/180lb
BBG
1) 235
2) 225 no misses
STR
1) off 305
2) off 270
Cond:
11:58 of work time
1) 230 (+5)
2) 220, 1/2,2/2,2/2
Squats done
Cond:
TWT 11:04
BBG:
1.) 250 ~ 91% +20*last time was a couple days after a competition
2.) 235 ~ 2/2, 1/2, 2/2
Strength:
1.)205×5, 220×5, 235×5, 255×5
2.)180×5, 195x5x5x5
Conditioning:
2:51, 2:57, 3:02, 2:55 : TWT ~ 11:45
BBG
1) 175, missed catch on 2nd rep at 180
2) 165
Squats
1) off 260
2) off 220
Cond: Only time for 3 rounds
2:26, 2:45, 3:16
BBG
1) 305 +30. Legs felt good, cleans felt light and fast.
2) 285 +20. Again, felt great.
Strength
1) 300/325/345/370. No misses
2) 235, 255
Conditioning: somewhere around 13 min. Too tired to look at the clock and do math
Bbg: 1) 225-same as last
2) 215
Strength: 1)off 350
2) off 260
1) 205
2) 195
3) 240/255/275/295
4) 165/185
BBG
1) 315
2) 295
Strength
1) Based off 515
2) Based off 405
Conditioning
13:15 Total Working Time
M/17/160#
BBG:
1) 205#
2) 205#
Strength:
1) 185-200-210-225
2) 145-3@160
Conditioning: Don’t know time. Just did a round and rested for a minute or so.
BBG:
1) 245#
2) 235# (no misses)
Strength:
1) Off 355#: 230#, 250#, 265#, 285#
2) Off 285#: 170#, 185#
WOD- 2:55, 2:57, 2:45, 2:58 Rx
BBG:
1) 200
2) 190
Strength:
1) 210, 230, 245, 260
2) 150, 185
Conditioning:
3:04, 3:03, 3:10, 2:33
TWT: 11:50
1)235#
2)225 no misses
1) off of 355 +10lbs
2) off of 300 + 10 lbs
cond: TWT 11:42
1) 295, 1 at 315
2) 285
Strength
1) Up to 335
2) Up to 245
Conditioning
Only had time to take 1 minute rests between round.
Rounds between 2:40 and 3:15. I’m fat.
1) 275 (+20)
2) 255
HBBS – based on 465
Conditioning – only had time for 2 rounds before I couldn’t see where I was running here on KNPA. 3:16, 2:52
BBG:
1) 225#
2) DND
Strength:
1) off 380
2) DND
Conditioning:
3:58 3:53 3:43 3:28 -15:02
Working on sore knees and trying to preserve them / mobilize and loosen them up. Comp Saturday & Sunday.
1) 275
2) 260 (no misses)
HBBS – Off 435
FS – Off 400
MetCon:
2:33
2:52
3:13
3:16
TWT: 11:52 – In the heat this rocked me.
1) 85kg
2) 80
3) off 285#
4) off 250#
Cond – subbed 250′ on versaclimber for the run. TWT = 14:50
1)235#, ran out of time, so went up lol
2)240,240,240
3) off 330#
4) off 300#
Cond: 18:24 Torturous, sucking wind, in pain, had to poop. terrible experience all-together
Xtra: Kip Ring Dips r60s, 10, 10, 13, 10, 1 = 44
JUST REALIZED THERE WAS 1:1 REST TODAY!!! No wonder this WOD killed me hahaha. Good Lord, I feel so much better about my time now.
BBG-
1) 250 (+10)
2) 225- all successful
STR-
1) off 380
2) off 325
COND-
TWT 11:12
2:37/ 2:33/ 3:08 (burpees were a mind fuck)/ 2:54
1. 170*3 then 175!!! Big girl clean. Now I’m only 10 lb off my power clean!! 5 lb pr
Then I pr’d my jerk at 195.
1. Off 220
2. Off 190
Cond
TWT: 13:12
1. 275#
2. 260#
3.Hatch
4.3:01,3:05,3:02,3:02,3:00=12:10
1. 275
1. Off 460
2. Off 370
Cond
12:45
BBG
1) 217.5
2) 206
Strength
Completed
Conditioning
23:21
TOWOkinawa
Conditioning time posted was total time with rest.
13:22 total working time 3:16, 3:19, 3:24, 3:23
BBG:
Made up yesterdays snatches
1. 225
2. 1 EMOM @ 225
strength:
BS off 415
FS of 355
conditioning:
2:36
2:41
2:44
2:46
10:47 total
1) 160# (-5#). Could not jerk@165# 🙁
2) 150#. Had one missed jerk.
Strength:
1) based off 245#
2) based off 230#
Conditioning:
3:50/3:47/3:55/4:11. Total working time: 14:42min
1) 170#
2) 165#
HBBS off of 215/FS off of 180#
did all with 24″ box (smallest box available).
2:49/3:16/3:53/3:32
BBG
1) 205 (couldn’t split)
2) 185
Strength
1) based off 285
2) based 275
Conditioning
Foot is broken – no running (did rowing) no box jumps
2:38,2:37,2:36,2:37
bbg) 165
3×2 155 smoked after yesterdays work
strength
hbbs off of 215
front squat off of 200
conditioning TWT 15:30 fun
BBG:
1) 115kg
2) 110kg
Strength:
1) 275, 295, 315, 335#
2) 90kg, 103kg for all 3 sets
Conditioning: 14:45 total work time
3:35, 3:30, 3:50, 3:50 (slowest 400s and burpees ever)
Strength
1) HBBS: 280,300,320,320. right knee has been having a few lingering issues
2) Front squat: 210,225×3
Conditioning: Tested a wod for upcoming competition this weekend, that I adapted a little since it’s a partner competition
4 rounds
275 Deadift x 5
DB Snatch (50lb) x 10- 3:07
then
80ft hand stand walk
25 burpees
BBG
1) 175 #
2) 165# No fails
HBBS-No fails
FS-No Fails
BBG
1)175#
2)165# No fails
HBBS-No Fails
FS-No fails
BBG
1) 62,5kg
2) 60kg
HBBS
72,5 77,5 82,5 87,5kg
FS 4x5x60kg
WOD: rowed instead of running, burpee boxjumps to 24″
–> 3:46 3:34 3:42 3:47
felt a little tweek in my left hamstring during the backsquats, rest of the day will be foamrolling.
MFS – 468
BBG
1) 240
2) 225
3) 235-250-270-290
4) 170-180×3
Cond- 2:53-2:58-3:00-3:00 TWT-11:51
BBG 1) 135#, 165, 185
Strength 1) 200#, 215, 230, 250
Cond – 3 Rounds w/2:00 rest. 12:43