Ironically enough, the easiest port of entry for our camp this weekend in the home of the frozen tundra (Green Bay, ladies and dorks), just so happens to be Milwaukee. In case you weren’t aware, Milwaukee is pronounced “mill-e-wah-que” which is Algonquin for “the good land.” It is also the home of a small company, that I’m quite fond of, who makes some fun little motorized cycles.
Tears will be shed this afternoon.
Here’s a REALLY in depth review of The Para Bellum Series, by Josh Martin:
Outlaw Camp Review – The Advanced Version
WOD 130913:
BBG
Compare 1&2 to 130809.
- Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
2a) Front Squat: 4X5@60% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – 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 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
44 thoughts on “130913”
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Thank you for that Waynes World reference. That’s epic.
Potential copy and paste error on C and D.
Shhhh… My shorthand only gets posted about 1 out of 100 times. Don’t tell anyone.
Are we doing a second set of both C and D (HBBS, and FS)??
I sure hope so!
Does this guy know how to party or what!?
Someone’s a fan of Wayne’s World and Alice Cooper.
So excited someone got the reference.
Come on in here at Badger CrossFit. You are in the “good-land” of CrossFit and programming.
27/170#/5’9″/M/CenEast
2/2/2
*Note – doing Wednesday’s BBG and WoD with Friday’s squats. Going up north for the weekend.
3 position PSn: 125/145/155#
3 position PCln: 175/195/210#
3RM Jerk: 185/205#
HBBS: done. Off of 320#
FS: done. Off of 260#
CGBP: done. 165#
Conditioning: 21:50. Was surprised with the HSPU’s…I’m thinking it was due to the Jerk but also doing the CGBP. Again, the CGBP f’ed me for the dips.
Jerk all three reps?
1. 215
2. 275
HBBS: Off 420 – should it have felt THAT easy? Not that I’m angry.
FS: Off 360 – very easy?
BP: Up to 255
1) 100kg
2) 125kg
HBBS) off 180kg
Front squat) off 160kg
BP) 80/80/85/90kg
Pull-up) 30kg
GHD raise) 15kg plate
1) 205
2) 255
HBBS – Done off of 405
FS – Done off of 345
No time for pull ups/GH raise
BBG:
1) DND
2) DND
S:
1) 245, 245, 265, 265, 265#
2a) 185#
2b) 135#
3a) unweighted
3b) unweighted
Enjoy your stay in Wisconsin coach, bummed I cannot attend the GB camp!
BBG:
Training partner (Jerod I’m calling you out) did not show up so I didn’t set up the blocks, ain’t no body got time for that shit. So I did 2 hang + 1 full all unbroken reps.
1. 185#
2. 225# (third jerk after holding onto bar was brutal)
Strength:
1. Based off 350#
2. Based off 300#
ran out of time for the rest
39M/197#
BBG:
1&2) dnd
strength:
1) 205#/225#
2a) 175#
2b) 225/205/185/185
3a) 35#
3b) bw
M/37/210
So fukn grateful Nucks woke my sorry ass up at 0450 this am, would have totaly been hosed if I did not get this in as its gonna be a long day at work today. Thanks again man.
Strength
HBBS done off 425
FS done off 345
Close grip 165 ( I am a bitch)
Pull-up up w/45
Gh raise body weight. FML my hammies were angry with me..
BBG
1) 198
2.)250 (exhausting)
Strength
1) 275 x2, 295 x 3
2a) 210 x 4
2b) 135, 145, 150, 155
3a) 10 lbs
3b) 25 lbs
snatches 165
c+j 205 that 3rd jerk was tough to gear up for each time
hbbs (405)
front squat (320)
bench 5/185, 5/195, 2×4/195
pullups 40 lbs, only got 6 on last set
ghr 30 lbs
still feeling wednesdays workout a bit on that bench
1) 115# (-5#).
Missed one snatch from floor
2) 150# (+5#).
Missed one from floor.
Strength:
1) 160#/170#
2) a) 140#
b) 100/100/105/105 ( shoulder hurts)
3) a) with 15# vest
b) 25#/ 40/40
Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy
double + 1 rep from the floor – 75 kg, didn´t repeat for 3 sets
Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor – 90 kg, didn´t repeat 3 sets.
1) HBBS: done off 135 kg
2a) Front Squat: done off 125 kg – very easy and fast
2b) 4X5 Tempo Close Grip Bench Press – 80 kg across
3a) 3X8 Weighted Strict Pullups – bw+12 kg
3b) No GHD available – so did heavy swings, with bands 3×12
+ short metcon with HSPU and MU/bar MU
BBG:
1) 170 (f-floor)
2) 200
-From the hang/no drop sets, short on time before work.
Strength:
1) Off 335
2) Off 275
2b) 150, 145, 140×2
3a) 25, 20×2, 10
3b) 25, 35×2
BBG:
1) 220#
2) 315# (Video)
Strength:
1) Off 430
2-3) Coming Soon
Video: http://youtu.be/_TAhN70jYh4
BBG:
1) 135 (no misses)
2) dnd
Strength:
1) off 275
2a) off 260
2b) 145
3a) and 3b) dnd. Ran out of time.
1) 105kg
2) 127.5kg
Just did heavy single.
Squats done.
Bench 87.5 kg
2/6/3
BBG
1)205
2)265
Strength
1)335,365
Oly Lifting Meet tomorrow, kept everything light…hoping to hit some solid #s and Qualify for The American Open!
1)225
2)275
str
1)off 410
2)off 335
BBG:
1.) 205 ~ 85% (-10) ~ 3/3, 2/3, 1/3
2.) 230 ~ 84% (+5) ~ 3/3, 2.5/3, 3/3
Strength:
1.) 205x5x5, 220x5x5x5
2a.)180x5x5x5x5
2b.) 135x5x5x5x4f (-10)
3a.)45, 45x7f, 35×8
3b.)20x8x8x8
BBG:
1) 185
2) 245
Strength: Squats felts super light, no pause at the top.
1) off 380
2a) off 325
2b) 165/170×3 failed the last set lol (thank you bird chest)
3a) 16 KG
3b) 12 KG
Bbg: 1) 175 -same
2) 215 – same – felt heavy as hell
Strength: 1) off 350
2a) off 260
2b) 180
3a) 25lbs
3b) dnd
BBG:
1) 185#
2) 245#
Strength:
1) Based off 415#
2a) Based off 345#
2b) 185#
3a) done with 15# slam ball
3b) 25# slam ball between the feet
BBG:
1) 175#, 2×3 @ 165#
2) 205#, 3×3 @ 205#
Strength:
1) Off 355#: 230#, 250#
2a) Off 285#: 175#
2b) 135#
3a) 45#
3b) 25#
1) 60kg
2) 75kg
3) off of 295#
4a) off of 250#
4b) 155#
5a) +25, +10, BW
5b) +25
Sn- 155
CnJ- 205
HBBS- off 325
FS- off 285
Pull-up- 18# strapped to a purple band as belt
GHR- 20×2, 25×1
bbg:
1) 115
2) 135 missed final jerk at 155 (all push jerks)
strength
1) off of 215
2)a off of 200
2b) 95×1 100×3
1) 225
2) 275
1) 255, 275
2a) 225
2b) 135
3a) 15
3b) 0
#TheOutlawWayAfghanistan
M/17/160#
BBG:
1)145#
2)175#
Strength:
1) 185-185-200-200-200
2a) 145#
2b) 185#
3a) 45#
3b) BW
1) 95
2) 125
S1) 165
S2a) 135
S2b) 135
S3a) 0
S3b) 0
#TheOutlawWayAfghanistan
BBG
1) 40kg
2) 60kg
HBBS
2x5x72,5kg
3x5x77,5kg
FS 2x5x55kg
2×10 close grip pushups
8+5 strikt pullups
MFS – 836
was on the soccer field with the kids all day, started training 9pm, wasn’t really in the mood. really tired and beat up, so just moved a little. bit sore shoulders and lower back. nothing to bad.
BBG Snatch – 125#
BBG C&J – 165#
Str 1) 2X205, 3X215
Str 2a) 155#
3a) 3X8 strict, no weight
BBG:
1) Snatch from the blocks (Double) : 155#
2) Clean and jerk from the blocks (Double) : 245#
HBBS:
3×5 @ 265#
2×5 @ 280#
Front Squat:
2a) 200#
Bench Press:
2b) 135#
3a) Strict Pull-ups : 25#
3b) GH Raise
*Only completed 1-2 sets. Tired.