130924

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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).
20130923-151244.jpg

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

55 thoughts on “130924”

    • 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!

  3. BBG:
    1. 225#
    2. 205# 215# 225#
    Strength:
    1. Based off 350#
    2. Based off 300#
    Conditioning:
    173 reps

  5. 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

  6. 1) 295
    2) 275-285-295
    3) 235-255-275-295
    4) 205-225-245-255
    C) modified the conditioning

    #TheOutlawWayAfghanistan

  7. BBG:
    1. 255#
    2. 230-245-255#

    Strength:
    1. Off 375#
    2. Off 318#

    Conditioning:
    176 reps (28-80-16-40-12)

  9. 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

  10. Skipped BBG (pansy wrist)

    Strength:
    1. Off 345#
    2. Off 295#

    Conditioning:
    25, 70, 16, 35, 16 – 162 Reps

  11. 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

  12. 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

  13. 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.

  16. 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…)

  18. 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

  19. 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

  20. 1) 225, 235 f last jerk
    2) 205,225,235 f jerk
    Hatch done
    Cond:
    Different to prepare for comp this weekend

  21. BBG:
    1. 245#
    2. 220# 230# 245#

    Strength:
    1. Based off 380#
    2. Based off 325#

    Conditioning:
    160 reps

  23. 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

  24. 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

  27. 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.

  29. 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

  30. 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

  31. 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)

  33. 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!

  34. 1) 270
    2) Off 270, no misses way easier than the doubles
    Squats off 440/400
    Cond:
    10-85-5-51-4 – total – 155

  35. 1) 85kg (+5 kg from July)
    2) 75, 80, 85
    3) off 315
    4) off 265
    Cond – 195 reps (12, 110, 7, 60, 6)

  36. 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

  38. 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

  40. 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

  41. 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

  42. 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.

  44. BBG:
    1) 275#
    2) 248# / 261# / 275#

    Strength:
    1) Based off 415#
    2) Based off 345#

    Conditioning: Will do later and post.

  45. 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

  46. 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

  48. 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.

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