Major internet problems today, and apparently iOS 7 hates WordPress. All I’ve got is this pic of John Dill and Michael Winchester beginning an eating challenge in Green Bay… Just so you know, they lost (it was a pretty pathetic showing if I’m being honest).
WOD 130924:
BBG
1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1
Strength
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
Conditioning
1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
2) is only 1 rep?
Yesterday I did 3reps of pause snatches
i did the same. guess we should have taken the time to read details rather than assume
they did not specify the amount of pretzel bread (pretzel bread!) that would be included in that challenge. simply preposterous…
Winchester you don’t look nearly as intimidating with hair. Why, if you shaved your beard right now you’d be in danger of being recruited into a boy band me thinks. Next time you see Kantola ask her what happened to those Rangers? #GoRedBirds #SuckItRangers #WhereYourNatsAtRudy?
David, you might be right. There is a principle I live by now… more important than “knees back off the floor.” And it is this: “Happy wife, happy life.”
No worries, it won’t last long. I’ll give the Ginger your regards. See you soon brother!
BBG:
1. 225#
2. 205# 215# 225#
Strength:
1. Based off 350#
2. Based off 300#
Conditioning:
173 reps
BBG:
1) 195#
2) 175, 185, 195#
S:
1) 225, 245, 265, 285#
2) 185, 205, 225#
1) up to 215. no idea how i pulled that off. had a little strain in my back afterwards.
2) skipped
strength:
off 305
off 250
cond: 143 reps rx
1) 295
2) 275-285-295
3) 235-255-275-295
4) 205-225-245-255
C) modified the conditioning
#TheOutlawWayAfghanistan
BBG:
1. 255#
2. 230-245-255#
Strength:
1. Off 375#
2. Off 318#
Conditioning:
176 reps (28-80-16-40-12)
1) 185
2) 165/185/185
3) 220/240/255/275
4) 165/180/195/195
Cond) 130 reps
BBG
1) 264
2) 242, 253, 264
Strength
1) off 415
2) off 350
CND
20, 105, 5, 50, 2
182 reps
left arm is my limiter on this one
Skipped BBG (pansy wrist)
Strength:
1. Off 345#
2. Off 295#
Conditioning:
25, 70, 16, 35, 16 – 162 Reps
1) 155#
2) 140/145/155
Strength:
1) HBBS: 135/160/170/185
2) Front squats: 140/155/165
Conditioning: RX
Hspu: 15
Kb snatch: 95
Hspu:9
Kb snatch: 60
Hspu:9
Total reps: 188
c+j 230
90-205, 95-220, 100-230 failed the jerk. couldve saved it if my life depended on it but it was forward and my back was a bit arched and it was just sloppy in general
hbbs(405)
fs(335)
con
hspu’s 19,12,12
kbsnatch 100,37
total 180
disappointed in my 2nd round of snatches. was saving energy for hspu. in hindsight i should have just gone all out
BBG: 1: 185# Missed the second jerk at 190.
2: 170, 175, 185
Doing Smolov again so no squatting today.
I suck at counting on high rep stuff.
Bbg: 1) 225
2) off 225
Strength: 1) off350
2) off 260
Conditioning: done
m/35/5’8″/180lb
BBG
1) 235
2) off 235
STR
1) off 305
2) off 270
Cond:
7-62-7-40-5
BBG:
1) 280# (could have gone heavier, but ran out of time)
2) 255, 265, 280
Strength:
1) based off 400#
2) based off 350#
Conditioning:
185 (HSPU felt hard for some reason today…)
BBG:
1) 267#
2) done
Strength:
1) based off 200kg
2) based off 160kg
Conditioning:
188
1) 100 kg (error with weight crushing me in the catch position…stayed light and worked on the footwork of my split jerk)
2) done
3) HBBS of 160 kg felt good
4) FS of 140 kg felt ugly
Cond:
20-100-10-54-9
Total: 193 reps
BBG:
1.) 235 ~ 86%, 250f
2.) 210, 225, 235
Strength:
1.)190×5, 205×5, 220×5, 235×5
2.) 180×5, 190×5, 210×5, 210×5
Conditioning:
7+121+5+61+5=199 Rx
1) 225, 235 f last jerk
2) 205,225,235 f jerk
Hatch done
Cond:
Different to prepare for comp this weekend
BBG:
1. 245#
2. 220# 230# 245#
Strength:
1. Based off 380#
2. Based off 325#
Conditioning:
160 reps
1) 175
2) 160-165-175
BS: based on 260
FS: based on 220
Cond: different
M/17/160#
BBG:
1) 205#
2) Off 205#
Strength:
1) 170-185-200-210
2) 145-160-170-170
Conditioning: Done. Lost count of reps
1st day back after Anarchy in Oklahoma comp this weekend. Rudy we took 6 athletes that follow your program and all of us made the final event in our respective divisions. Myself and one other in RX, 2 female & 2 male scaled division with a first place in scaled male. I was able to hit 255 & 265 hang clean doubles(10&20lb PRs) and 275×1 which matches my 1rm clean. Thanks for the info and programming.
HBBS: 225,245,265,285
Cond: 150 total
14
84
7
39
6
Awesome.
C&J – 275 (hit 285 for 1 rep)
Conditioning – 167
Forgot about –
Strength
1) 200, 220, 235, 250
2) 175, 190, 205, 205
27/77kg/5’9″/M/CenEast
1/1/4 – Head of both biceps by elbow fairly sore after c2bs yesterday
2RM Pause C&J: 185/205/215# (+10# PR)
Working sets: 195/205/215#
HBBS: done. Off of 320#. Felt lighter and more fluid than normal.
FS: done. Off of 260#. Same as above.
Conditioning: 15/88/9/44/7 – Total 163 Rx. Right hand tore halfway through 1st round of KBSn. Giggity.
BBG:
1) 225 (f-jerk)
2) Off 225
Strength:
1) Off 330
2) Off 275
Conditioning:
198 reps
BBG:
1) 110kg
2) 100kg, 95kg, 110kg (messed up math at 95%)
Strength:
1) Off 355#: 215#, 230#, 250#, 265#
2) Off 285#: 170#, 185#, 200#
WOD- 152 reps Rx
M/39/195#/6′
1) 215# missed jerk
2) off 205# missed jerk at 90% and 100%
3) Hbbs off 275#
4) FS off 255#
5) 122 reps
BBG
1. up to 280
2. 255 265 280
strength
off 415 did them on the min for 4 min
FS 225 245 265 265
conditioning:
18
137
12
76
11
total 254 rx (slight defect on HSPU)
39M/188#
BBG
1) 185#
2) done
strength
1) 190#/205/225/240
2) 175#/185/200
cond: 10/80/5/42/6
1) 165.
2) off 165
3) Done
Cond-
11-70-10-40-7
11 STRICT HSPU!!! ARE YOU KIDDING ME?!?!? 8 of them being in a row?!? My ME PR used to be 1 annnnnnnd on a even more embarrassing note- I got through 49 of 50 HSPU at regionals (kill me) THANKS RUDY!
1) 270
2) Off 270, no misses way easier than the doubles
Squats off 440/400
Cond:
10-85-5-51-4 – total – 155
1) 85kg (+5 kg from July)
2) 75, 80, 85
3) off 315
4) off 265
Cond – 195 reps (12, 110, 7, 60, 6)
Weightlifting
280 x 2 pause clean & jerk
Back squat off 425
Front squat off 375
Conditioning
Slightly modified. All kipping hspu and 5 minutes changed to KB swings
50 hspu ub
125 swings
18 hspu
56 snatches
18 hspu
267 reps total
1) 205, 225×1
2) off 205
3) off 370 done
4) off 280 done
Cond- 140 reps
1) 286, 1 at 308
2) 264, 275, cut it
1) Off 415
2) Off 360sih
3) RDL Clean Pulls from Outlaw Barbell up to 308
4) 4 x ME Strict HSPU – 20, 15, 10, 12
No conditioning still until another crack at American Open qualification
1) 275
One at 290. Got pinned on second. Dumb
2) 275 for all.
That was it.
6/3/2
1. 120kg
2. 110, 115, 120kg
Strength
HBBS 110, 120, 130, 140kg
FS 90, 97.5, 105kgx2
Conditioning
17, 110, 10, 60, 7 = 204 reps
1) 255
2) 230, 245, 255
3) Off 385
4) Off 320
Conditioning:
HSPU @ 1″ Deficit
15
69 snatches
12
skipped this 3min, hand was about to rip…not worth it
11
BBG:
DND recovering from an orthopedic massage
Strength:
1) complete off 380
2) complete off 300
Conditioning:
172 – 12,92,4,58,6 tired/weak back today.
bbg
1)265
2)245-255-265
str
1)off 410 bring that 103% next week!
2) off 335
cond
followed jay Rhodes lead and changed kb snatch to cal row, left hspu as strict
22-99-14-58-10
BBG:
1) 275#
2) 248# / 261# / 275#
Strength:
1) Based off 415#
2) Based off 345#
Conditioning: Will do later and post.
Conditioning: 181 reps Rx
(HSPUs killed me in this)
bbg
1) 170# 5# above last time
2) made all
strength
1) off of 215#
2) off 200#
conditioning: modified due to 2 hours spent climbing did 1 min-3min-1min-2min-1min 95 reps
Back Squat: 260, 280, 300, 325
Front squat: 210, 225, 245, 245
Conditioning subbed: due to leg infection, 1k row 20,15,10 kb snatches, 100 push-ups
1)130
2) 120 125 130-Failed on 2nd rep
BBG 1) 175#
Str 1) 185-20-215-230#
Str 2) 155-165-180-180#
Cond – 8, 71, 4, 33, 4
Total 17 HSPU, 104 KB Snatch. 121 reps.
5 HSPU in last 1:00, not 4.