No video today, as we are getting things ready for a big announcement (which I guess I have to announce now).

Due to popular demand, we are adding a second Melbourne date of the Para Bellum Series. February 7th-9th will be the dates for the new camp (it’s basically a prequel), and the registration links will up with tomorrow’s post. Aussies, I will be posting at 1:00pm EST, which is I have no idea what time for you (you’ve got iPhones, you can figure it out). Also, I’ve updated all the sold out camps, and will be posting a new US camp early next week (CF Lindy – aka New York – mid-March).

You’ve been warned, people of the greatest country/continent on earth Australians—don’t go to sleep this time.

Paul Estrada demonstrating the true “functional” training that has allowed him to Snatch more than all the other exercisers (watch until the end, trust me)…

WOD 130920:


  1. 3X3 Snatch from Blocks @ power position – use a heavy “working” weight, rest as needed.
  2. 3X2 Clean & Jerk from Blocks @ power position  – use a heavy “working” weight, rest as needed.


1) HBBS: 1X5@65%, 3X5@75% – rest exactly 2:00.

2a) Front Squat: 4X5@65% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, 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) 3XME C2B Strict Supinated Pullups – rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO


35 thoughts on “130920

  1. This has made my day! I dont care if i have to get up at 3am to register… This has made my day!

  2. Hi I am new to this site and my q? is we always get two posts one with strength and the other with conditioning for the day ,today we got two strength what should we do? the first is with OHS the second post is similar but with Bench press any help thanks

    • Well if you are new to this site, then prepare yourself… The reason you see two posts, One from Spencer Arnold and one from Rudy is because there is two templates. Spencer’s has less conditioning and geared more toward Olympic Lifters. Whereas Rudy’s has the Oly lifting and conditioning. It started about three weeks ago maybe longer. You need to pick which template you want to follow. If I answered it wrong, someone else will answer you.

  3. 27/170#/5’9″/M/CenEast


    3×3 Sn: 135#. Focused on form, getting bar into hip, and staying in heels as long as possible. 9/9.

    3×2 C&J: 195#. Same as above.

    HBBS: done. Off of 320#. Felt heavier than usual.

    FS: done. Off of 260#.
    CGBP: done. 175#.

    3xME C2B Sup PU: 8/10/9
    Rest, did not do. Time.

  4. 1. 225
    2. 255 – just didn’t feel great.

    1. Done off 420
    2a. Done off 365
    2b. 245

    Rowed intervals.

  5. BBG:
    1) Skill work (still nursing foot after burped box jump debacle)
    2) Skill work
    1) 245, 285#
    2a) 205#
    *** Complete the remaining later…

  6. BBG:
    1. 170#
    2. 205#
    1. Based off 350#
    2a. Based off 300#
    2b. 185#
    3a. 10-8-10
    3b. 14kg

    • Jon North is coming to my box tomorrow so pretty excited to get some progression and technique work from him

  7. Yes, I googled this…

    Full snatch and CJ from a power position or power snatch/CJ from power position? Where is the bar located from the start? above knee? Hips? Thx and flame away…

  8. not 100% sure what “power position” means so i set the blocks at hip height
    snatches 135
    c+j 185
    both felt solid!
    hbbs (405)
    fs (320)
    bench 185,195,195,200
    ghr-15# DB’s
    c2b chinups 12,8,7

  9. I like how you say there’ll be no video and then there’s a video.

    Snatch – 70Kg
    Clean & Jerk – 90Kg
    HBBS – 107.5-125Kg
    FS – 92.5Kg

  10. BBG:
    2.Getting back to doing CJ. Stayed light

    1) Off 275
    2a) Off 260
    2b) 150
    3a) and 3b) dnd. Out of time.

  11. 39M/188#
    1) off 315#
    2a) off 285#
    2b) 185#
    3a) 5/5/0, nursing possible bicep tendonitis
    3b) done

  12. BBG:
    1.) 195 (82%) ~ 3/3, 2/3, 3/3 * did this from the wrong position about 1/2 between knees and hips
    2.) 235 (85%) ~ 2/2, 2/2, 2/2 * same as above

    1.) 205×5, 235x5x5x5
    2a.) 195x5x5x5x5
    2b.) 145x5x5x5x5
    3a.) 12, 10, 10
    3b.) 25, 25, 25

  13. BBG:
    1) 60kg
    2) 85kg
    1) Off 355#: 230#, 265#
    2a) Off 285#: 185#
    2b) 155#
    3a) 10,10,10
    3b) 35#

  14. BBG:

    1) 215#
    2) 285# (hit 300# for 1 after my 3 sets just to see if I could)


    1) HBBS: off of 400#
    2a) FS: off of 350#

    Ran out of time for the rest. I will finish it tomorrow.

  15. Sn-155
    HBBS- based off 325
    FS-based of 285
    The squats finally felt gooood
    BP-165, 175, 185, 205
    Chin-up- 10, 8, 10
    GHR-25×2 held at belly height, 10# held behind neck on last set

  16. BBG
    1.3X3 Snatch from Blocks @ power position – 65 kg
    2.3X2 Clean & Jerk from Blocks @ power position – 90 kg

    No squats because of pain in IT band from tuesdays program.
    2b) 4X5 Tempo Close Grip Bench Press 80 kg
    3a) 3XME C2B Strict Supinated Pullups – 4 sets 6,6,7,6
    3b) 3X8 Weighted Strict GH Raise – no ghd so did 4×8 goodmornings 40 kg.

  17. m/35/5’8″/180lb
    1) 135 (went light and worked on tech.)
    2) 185 (went light and worked on tech)
    1) done off 305lb
    2a) done off 270
    2b) 145-155-155-165
    3a) 9-11-10
    3b) 30-30-30
    Gym WOD

Comments are closed.