131001

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I guess the combination of the Redskins first win (thanks LBJ), and making it out of Vegas alive, has made me feel extra sappy today. I feel compelled to say something to those of you who have attended one of the first four Para Bellum Series camps.

Simply put—thank you guys. I’m sure I’ll be accused of pandering for doing this, but it’d be pretty useless to pander to people who have already attended. Every single week, as our staff is talking over dinner on Saturday night, we say the same thing: “This group is great, I think it’s better than the last.” Obviously that can’t be the case. If it were, the exponential greatness of each group would spiral into an ethereal mass of exercising super-humans with the dispositions of angels, the intelligence of rocket scientists, the athleticism of a cheetah, the hips of Lydia Valentin, and the kinesthetic refinement of, well… Rich.

Seriously, you guys have been such an absolute pleasure. I legitimately have the greatest “job” I can EVER imagine having. I speak for our entire staff when I say, we are truly grateful for all of you.

You’re the wind beneath our wings.

(Too much?)

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WOD 131001:

BBG

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.

Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

60 thoughts on “131001”

  1. Newb question…I have a competition starting Friday, would it behoove me to skip the squats considering the high % range/CNS taxation?

    • I’ll turn it around and ask you what’s your ultimate goal? Is it to do well at this competition or to do well 5 months from now? All about priorities.

    • Agree with JCheek…We’ve been building up to this for 10 weeks – do the damn squats! Besides, these are not deadlifts – three heavy high bar reps are not going to ruin your competition, so don’t worry. If it concerns you that much, skip the conditioning before strength any day.

  5. Now that most of us are going to get that 3% PR today, will this be the weight we base our percentages for the remaining weeks?

        • If you’ve made it this far without any misses, I’d just go with it. It’s possible that your previous 1RM wasn’t entirely accurate. Next week is the last week of Hatch (if we follow exactly) and should be pretty light (comparatively), so it won’t really matter which number you use.

  6. BBG – 175#
    Strength – 180# 210# 240# 270# 285#
    fail 310#

    Cond – 2 + 22 Rx

  8. FML … terrible day
    1) 245
    S) 235,275,315,355,375(barely) … skipped 405
    C) 2 + 64

    #TheOutlawWayAfghanistan

  10. BBG:
    135# – Stayed light due to wrist

    Strength:
    Based off #345
    – Actually did 106% just to spite my training partner and did it fairly easy.

    Conditioning:
    2 + 24 Reps — It sucked.

  11. BBG:
    165

    Strength:
    Off 330ish
    200, 230, 265, 300, 315, 345(f)

    Conditioning:
    *Subbed comp. movements
    12 Min AMRAP:
    20 (Steps) BB Walking Lunge 95#
    20TTB
    20 (Steps) BB Walking Lunge 95#
    20 Power Snatch 95#
    2+13

  12. 1) done@130#

    Strength: 145/170/195/220/235/250 (5# PR)

    Conditioning: 2+35 RX

  13. c+j 195
    squats(405) hit 415 for a 10# PR
    con
    2+16 push presses
    cranked out the last 4 reps to top off that third round for personal pride even if it did take a little over 12min

  16. BBG: worked with 135. Working my way back slowly into cleans.

    Strength: off 275. Got 285 ATG

    Conditioning: used 55# db. Lunges performed in place vs. walking

    1 rd. + 20 lunges with right arm. TTBs were the pace-killers

  17. 1) 90 kg
    2) off 160 kg: 100-115-130-145-155-165(fail)
    did hatch with 100%, next time i’m smarter, all squats went easy, couldn’t focus for the 103%
    stayed too long in the whole and weight shifted on the toes…

    Cond:
    2 rnds + 45 reps

  19. 39/195/6’2″ — Where the old guys at?

    BBG:
    175# Felt good. Quick and deep.

    HBBS:
    Been basing % off of 100% of 1RM…oh well. Not changing now.

    Failed at 335# (2 squats w/o reracking to 1/2 depth). Wait, doesn’t that equal 1 full depth?

    Conditioning:
    2 rounds. Lost a lot of time having to turn around every 2 steps. Oh well.

  20. BBG:
    1.) 205 ~ 3/3

    Strength:
    1.) 190×5, 220×3, 255×2, 285×2, 300×1, 325xf

    Conditioning:
    3 + 22

  21. bbg:
    1.) 220
    Strength
    250, 290, 330, 375, 395, 425 (f). Would of been a 10 lb pr. It felt like a good miss though, very close.
    Cnd:
    3 rds + 9 oh lunges rt arm. TTB’s were the killer

  22. BBG. 170#
    Strength based off of 365# missed the 103# cause I didn’t stay tight. Should have had it.
    Conditioning = 2 full rounds RX

  25. M35/152/5’9″
    BBG: 115 (nursing sore lumbar)
    Strength:160-185-210-235-250-270 no misses
    Conditioning 1+63

  27. 1) 145

    Strength : I’ve been going off my 1rp hit 260 which is a new PR

    Conditioning: 2 rds + 51

  28. 27/77kg/5’9″/M/CenEast

    1/1/1

    3×1 C&J complex: 175# 3/3.

    HBBS: done. Off of 320#. Hit 330# for a +10# PR and felt as though I had more to give. Tried another rep at 340# for a +20# PR and hit it.
    Link: http://youtu.be/NFK4p3eVkOI

    Conditioning: 2 + 28 Rx. Broke t2bs into sets of 5.

  30. BBG:
    done at 142.5
    Strength:
    1×5 130# 1×3 150# 1×2 172.5# 1×2 192.5# 1×1 205# Failed at 220#

    conditioning:
    1 rd+ 14 PP

  31. BBG:
    1) used 245# (based off 320#)

    Strength:
    Off of 400. Failed at 410 on final set…

    Conditioning:
    2+ 19 push press (rested too much on second round and should have gotten well into my 3rd)

  33. 1) 255
    Done.
    Squats: off 340
    Failed at 103% hard. Pinned me.

    Cond. 3 rounds one lunge.

    3/5/5

  34. 1) 265 – brutal

    Strength

    BS off 405 – failed 415
    FS off 360

    Outlaw Barbell Accessory work instead of conditioning, also 5 sets of 20 reps of T2B

  35. BBG:
    1) 195#
    Strength:
    1) Off 355#: 215#, 250#, 285#, 320#, 340#, 365# (10#PR)
    WOD- 2+12 Lunges Left Arm Rx

  38. BBG: 1.) 195#, no misses

    STR: 1.) No misses, 103% felt easy

    COND: 2+20, was sucking wind

  40. 1) 135#
    2) off of 215. Hit 225 for a 10lb pr. That is 25# pr since starting to follow in June. Me likey!!

    Cond) 2+30

  43. BBG:
    3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed. 205/215/225
    Strength
    Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed. 260,280,300,345,385,405 (f), 440 DNA. went down to 315, worked on bottom positioning and speed-pissed. Right knee has been bugging me.

    Conditioning: 5 rounds + 10 C2B
    Did wod from 9/23: (Knee bugging me on walking lunge) 10 min AMRAP of:

    100′ Shuttle Run (50′ down/50′ Back)
    30 Lateral Jumps 14″
    100′ Shuttle Run (50′ down/50′ Back)
    15 C2B Pull-ups

  44. BBG
    198.5

    Strength
    Complete 103% 345 (felt great; wanted to go for a 1RM so bad but didn’t)

    Conditioning
    2+41

  45. BBG:
    No misses off 255
    Strength:
    No misses of 380.
    Conditioning:
    2+ 2 lunges
    Day behind from Vegas traveling. Felt good to squat!

  46. BBG) 225 no misses
    Strength) based off 375: 225, 265, 300, 340, 360, 385(PR)
    Skipped conditioning today

  47. BBG: 235# …done
    Strength: Based off 415# (failed at 90% and above. cashed lately on those)

    Conditioning: 2 + 9 T2B

  48. Str: 185, 215, 250, 280, 295, 320 (all-time PR, not just HB)
    Cond – 1 Round + 1 Push press

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