Green Bay PRs – Volume #2:
WOD 130925:
BBG
1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders
Those have been 2 of my favorite videos. Dont get me wrong I love seeing the carzy big numbers that different member put up. But videos where normal people are moving heavy weight now that cool. All but that 350 bullshit thats just dumb
1) 90kg
2) 120kg
3) 115kg (easy)
Strength
1a) 150kg
1b) 28kg (heaviest available)
BBG:
1) 155#
2) 225#
3) 155#
4a) 275, 315, 315, 335, 355#
4b) 53#
BBG:
1. 185# not pretty at all (-10)
2. 245#
3. 235# no re-rack or blocks
4a. 285#
4b. 32kg
Conditioning:
9:20 with 20# ball
BBG:
1) 155#
2) 225#
3) 205#
4a) 275#
4b) 24kg
WOD- 14:06 Rx
1) 185 (195 x 2)
2) 275
3) 255
Cond – 10:02 (30lb ball)
4a & 4b this evening.
BBG
1) 155 ( +10)
2) 210 (+5)
3) 185 ( PR’d at 220 last week)
Strength
1a) done
1b) done
conditioning this afternoon
BBG:
1. 195#, 210#(oox)
2. 225#
3. 265#
4a. 350#
4b. 32kg
Conditioning
12:33 (20# to 12′)
Went conservative today some.
1) 3×3 w/ 205*
2) 3×3 w/ 265*
3) 3×3 w/ 255*
*technique focus
4a/4b) skipped
C) 10.45 Rx’d … cleans were a biatch
#TheOutlawWayAfghanistan
“cleans were a biatch”
This.
1.) 190
2.) 258
3.) 287 (easy, my jerks have really skyrocketed since starting outlaw mid-July)
4a) 330 (focused on keeping back tight)
b) 70 lb DB, need heavier dumbbells/kettlebells
cnd
different
1) 115#
2) 155#. Tried 165# but kept dropping into squat.
3) 170# (+5# PR)
Strength:
1) 255 all
2) 45/40/45/50/55(2reps)50(3reps)
Conditioning: DND
1) 155#
2) 205#
3) 155#
4a) 285#
4b) 53# kb
Cond – 16:00 (clean bb 135#) DU need wrk
snatches 170, matched last week
cleans 230, +5 from last week
jerks 205
deadlifts 295
db push press 70’s
con-modified based on what we had available
10 cleans/135
20 wall balls/20#, 10′
50 DU’s
8:45
1) 205# felt easy
2) 287# x 2, 3 times! I know it’s there next time.
3) 275# (stopped early, patellar tendon not loving it again)
4a) 375#
4b) 53# kb strict press
Cond – 11:37
1. 125
2. 175
3. 165
4a. skipped
4b. 16kg kb
cond: subbed wb with kb thrusters. 10:01
39M/188#
body is beat, kept it light
1) 135#
2) 185#
3) 195#
4a) 235#
4b) bar push press 165#
cond: later
1) 175 2/3
2) 225 stopped there
3) 205
4) skipped
Cond: 11:57
Did 10 single arm kb thruster each arm w 24kg instead of WBs
BBG: 1) 155
2) 215
3) 245
4a) 275
4b) 185
Conditioning: no time
1) 87,5 kg
2) 115 kg
3) 105 kg (at last some minor improvement in my footwork and lockout)
4a) 130-135-140-140-140
4b) 24-32-32-32-32
Cond:
10:54 rx’d
BBG:
1. 180#… 190#x2
2. 230#
3. 230# no re-rack or blocks
4a. 265#
4b. 24kg
Conditioning:
9:28 with 30# ball
BBG:
1) 155, 160(2)x2
2) 195, 200(2)
3) 205 UB
4a) 295, 305, 315, 345, 395
4b) 5×8 strict single arm press #50kb
Conditioning:
*10 OHS #135 (upcoming comp. movement)
20 WB #20 to 10′
50 DU’s
8:27
M/17/160#
BBG:
1) 155#
2) 205#
3) 205#
4a) 275#
4b) Strict 50#
Conditioning: Don’t know time.
1) 170, 180×2
2) 205
3) 185, no rack
4a) 255-280
4b) no heavy kb’s home workout today- 20kg
Cond- 20kg kb x 15 rest rx- 7:00
1. 145#
2. 215#
3. 190# (push jerk 3 rep PR)
4a 280#
4b 53#
Conditioning- 7:58
53# bells
20# ball to 12′
BBG:
1.) 190 ~ 79% (+/- 0) 200x2f, 200x2f
2.) 230 ~ 83% (-5), 240f
3.) 235 ~ 85% (-30), 255x2fx1
4a.)260, 270, 270, 280, 290
4b.)28, 32, 32, 36x3f, 32x4f
Conditioning:
12:33 (20# MB to 12′ rest Rx) – taking KB’s from the ground everytime was unfortunate
BBG:
1) 185
2) 205
3) 225
4a) DND resting my lower back fml.
4b) 24kg then 32kg
Conditioning:
13:15. kb cleans were interesting.
Each round faster than previous.
See you in Vegas.
BBG:
1) 80kg
2) 105kg
3)110kg… Okay 115.. Sorry coach 110 just felt too easy to pass up 105!
Strength
4a) 140kg
4b) 1.5 pood
Cond: did some stuff on my own I’m pretty wrecked from this week
27/77kg/5’9″/M/CenEast
1/4/4 – Body felt exhausted beforehand and throughout
3RM Power Sn: 160# (+10#PR)
3RM Power Clean: 215# (+5# PR)
3xNM Jerk: 205#
Clean grip pause deadlifts: 255#
KB PP: 53#
Conditioning: 13:24 Rx 30# WB. Not coordinated at all with the cleans so did singles the entire time. WBs went 10/7/3. DUs UB.
BBG
1) 215#
2) 280#
3) 245# (stayed light since my back was bothering me
4a/b doing this in the AM
Conditioning
9:45 (25# to 11′)
Wore my Romaleos with the competition insoles… My arches are killing me!
1) 60kg x 3 sets
2) 75kg x 3 sets
3) 185# x 3 sets
4a) 100kg x sets across
4b) subbed strict kb press. 50’s x sets across
Cond – scaled KB’s to 50#. 20# to 12′. 10:55
1) 210.
200×2 3rd rep was a tad low. Maybe
2) 255
3) 270 from floor, split
4a) 255-275 by 5lbs
did pause FSx3 for 3 sec
4b) 70lb
4/4/2
http://www.youtube.com/watch?v=OoAndBr4Rx4
220×3
really riding that line ofa power snatch!! I’d love to hit 220#x1!! but I’d count it haha
I counted the first, second was iffy, third prob a no.
Should have worn my manpris…
BBG
1. 210
2. 255
3. skipped jerks
4a.335 355 365 375
4. 4×80#DBs
conditioning: 8:57 Rx (power on the KB cleans/used #40 slam ball for wallballs)
BBG: 3rm (hang snatch from right below knee) not ground due to leg healing/infection (185/175)
Conditioning: modified went barbell from the hang 135 at 7:15
m/35/5’8″/180lb
BBG
1) 165
2) 225
3) 225
4a) 225-255-275-295-315
4b) 55-55-60-65-70
COND
9:45 (only had 1 kbell and it was a 24kg, so did 20, 10 on each arm, oh yeah, and 20lb wallball)
bbg
1)205
2)275
3)265
no time for 4a/b
cond
10:08
please never program a 5 min. test of these double kb clean fuckers
*Made up strength from Monday*
1) Pause Snatches – 200×3
2) Done off 200
3a) 195
3b) 195
Today’s conditioning done as RX:
8:13
Cleans: UB, 7/3, 7/3
WB: UB, 12/8, 11/9
DU: UB, UB, UB
Fun one.
BBG:
1) 205#
2) 275# (295# x2)
3) 275#
4a) 315#
4b) 55# kb’s
Conditioning: 10:34 Rx
1) 122.5
2) 165
3) 155
all down from last week, sore
BBG:
1) 160(pr +10)
2) worked at light weight
3) 185 – 200(2+f)
4a) 255
4b) 60# dbs
Conditioning: dnd, out of time