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?)
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#
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.
Thanks guys, appreciate the advice.
BBG:
1. 225#
Strength:
1. Based off 350
Conditioning:
2 + 10 Push Press
BBG:
1) 175#
S:
1) 225, 265, 305, 345, 365, 395#
1) Skipped.. upper back is jacked up
Strength – Based off 405. New PR today @ 415lb.
Cond – skipped
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?
Generally Hatch is based off of 90-95% of your 1RM, so 103% shouldn’t be a PR.
Well shoot. I’ve based it all off of my previous 1RM. What do you suggest i do now?
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.
BBG – 175#
Strength – 180# 210# 240# 270# 285#
fail 310#
Cond – 2 + 22 Rx
BBG:
1. 215#
Strength:
1. Off 375# (felt easy)
Conditioning
2+19
Oops… Conditioning should be 2+39.
FML … terrible day
1) 245
S) 235,275,315,355,375(barely) … skipped 405
C) 2 + 64
#TheOutlawWayAfghanistan
BBG
1)185#
Strength
1) 335#, hit 345# (10# PR)
Conditioning
2 rds + 20 + 15
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.
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
1) done@130#
Strength: 145/170/195/220/235/250 (5# PR)
Conditioning: 2+35 RX
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
Bbg-
210
Str-
Fail @ 95%
Cond-
3Rds + 13 OH lunges rt arm.
And I’ve been using % off my true 1rm. Going to start using 90%.
Then squat more.
I still did 2 reps @ your new PR 🙂 lol
BBG: 95Kg
Strength: 170Kg
Cond: 2/4TTB
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
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
1) 100kg
2)Missed my 103% @395#
Conditioning
2 rds + 7 TTB
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.
BBG:
1.) 205 ~ 3/3
Strength:
1.) 190×5, 220×3, 255×2, 285×2, 300×1, 325xf
Conditioning:
3 + 22
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
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
BBG: 150#
Strength: 155, 185, 210, 235, 245, missed 100% at 260
Cond: 2+ 67 reps
BBG: off of 335#
Strength: off of 440# all successful
Cond: 2 + 60
M35/152/5’9″
BBG: 115 (nursing sore lumbar)
Strength:160-185-210-235-250-270 no misses
Conditioning 1+63
1) 235
Conditioning – 3 Rounds
1) 145
Strength : I’ve been going off my 1rp hit 260 which is a new PR
Conditioning: 2 rds + 51
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.
BBG
off 300
Strength
off 414 failed@95%
conditioning: 3+20+11Rx
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
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)
Cnj-195 no misses
HBBS- based off of 325-no misses. Hit 335# for a 10# PR! Had to try 340# and failed miserably
METCON- 2+55 reps
1) 255
Done.
Squats: off 340
Failed at 103% hard. Pinned me.
Cond. 3 rounds one lunge.
3/5/5
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
BBG:
1) 195#
Strength:
1) Off 355#: 215#, 250#, 285#, 320#, 340#, 365# (10#PR)
WOD- 2+12 Lunges Left Arm Rx
BBG
1)190#
Strength
Based off of 325 (felt fuh reaking great)
Cond: did class wod
1) off of 235. 3/3
2)off of 295, no misses
3) 160 reps
BBG: 1.) 195#, no misses
STR: 1.) No misses, 103% felt easy
COND: 2+20, was sucking wind
1) 165
2) 220/255/295/340/355/375*
Cond) no time today
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
BBG: 210
Strength: off 350. Failed 95×2 not enough gas to att. 103%
Conditioning: 2rnds
215
off 330, no misses
2+67
most terrible gasping wod ever. deepest breaths I’ve taken in a while.
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
BBG
198.5
Strength
Complete 103% 345 (felt great; wanted to go for a 1RM so bad but didn’t)
Conditioning
2+41
That was a great conditioning WOD
BBG:
No misses off 255
Strength:
No misses of 380.
Conditioning:
2+ 2 lunges
Day behind from Vegas traveling. Felt good to squat!
BBG) 225 no misses
Strength) based off 375: 225, 265, 300, 340, 360, 385(PR)
Skipped conditioning today
BBG: 235# …done
Strength: Based off 415# (failed at 90% and above. cashed lately on those)
Conditioning: 2 + 9 T2B
Str: 185, 215, 250, 280, 295, 320 (all-time PR, not just HB)
Cond – 1 Round + 1 Push press
BBG- 200
Strength- 215-250-290-325-340-365(PR)
Cond- 3+40