Phil Kniep – Snatch Double from blocks @ 265#:
WOD 131023:
BBG
1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.
Strength
1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on 131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.
Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.
Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.
So is this start of the “Go Fuck Yourself Squat Cycle” ??
yea. after monday i can barely walk. Im pretty stoked about it thoe.
same question… lulz +1
standing up out of my chair is my current strength work, don’t know how I’m gonna squat with a barbell…
MDUSA PARA BELLUM Camp
-1 spot still available. Giving discount rate(not giving away).
Contact if interested.
JessieSsalas@yahoo.com
URGENT MESSAGE:
Today is easier than Monday! About 6% easier.
BBG:
1. 175#
2. Skipped/wrist with outlaw camp this weekend
Strength:
200#
25# DB 6+8+8+3
Conditioning:
1:18
1:18
1:20
1:17
1:15
BBG:
1) 135#
2) 160#
S:
1a) 193#
1b) 20# 5, 6, 5, 5 reps
1) 80/85/85kg (last set was a battle)
2) 95kg throughout (still push jerk like an idiot)
Strength
Done at 90kg with +10kg on the dips – all sets as rx
Conditioning
400 round block with inclines/declines – legs felt pretty heavy. Total time minus rest 9:47
Now watching the world championships and green with envy…
BBG:
1) 185# across – 8/9
2) 185-195-205# – no misses
Strength:
1a) 205# – no misses (felt like pace/breathing was controlled better)
1b) 5/10 – 5/3 – 5/5 – 5/4 w/ 30# DB
Conditioning:
Skipped
I agree with focusing on pacing/breathing. Control each rep, deep breath, good depth and speed you all should be ok. On Monday I think I took the reps too quickly. It helped with the longer rest today.
Exactly. I know I tried to go fast with the tempo on Monday.
1) 195-205-215
2) 225-225-225
a) 205
b) just did 3 x 10 strict singles followed by 30″ static hold at top
C) 1.37,1.36,1.36,1.34,1.31
#TheOutlawWayAfghanistan
BBG:
1) off 185. stuck with 75%(140) for 3×3
2) off 240. one set at each 70,75,80% ( 170/180/190)
Strength
1a) 160 (Yep. felt soooo much better than the sets on Monday)
1b) ( +8×5+ 9 reps b/w), (+15×5, + 8 reps B/W), ( + 20×5+ 6 reps b/w) (+25×3, + 5 reps B/w)
Conditioning:
2:01, 1:51, 1:49,2:05,2:07
Thank God it’s rest day
BBG:
1) 70kg
2) 85Kg
Strength:
1a) 180#
1b) 20#- 5+15, 5+15, 5+15, 5+15
WOD- 1:43, 1:40, 1:41, 1:41, 1:37 Rx
1) 125/125/135
2) 165/185/185
3)
A: 170
B: 40# – 15/15/ 50# – 12/8
1) 100
2) 125
S1a) 140
S1b) 8, 6, 6, 8 Still working on these so just did ME
C) 1.43,1.42,1.40,1.44,1.46
#TheOutlawWayAfghanistan
1) 110
2) 150
S1a) 175
S1b) 10, 15, 11, 10
C) Cond Later.. ran out of time.. no pun intended.
#TheOutlawWayAfghanistan
Are the ring dips strict or kipping?
+1 – Would like clarification…or at least what everyone else is doing/has done
I’m not gonna try and kip with a weight between my legs, but since he just said ME ring dips after weight is dropped, I’ll be kipping my balls off..
i did the weighted portion strict, then kipped for the ME portion
LETS DO IT!!!
BBG:
1) 70Kg (~66%)
2) 85Kg (~68%)
Strength:
90Kg
Cond:
2:14/2:01/1:50/1:53/1:49
Conditioning
5×400 @ 2:00, 2:00, 1:00, 1:00
1:18, 1:20, 1:24, 1:30, 1:28
Legs non-compliant at the track this morning.
Strength and prepping work for building blocks this afternoon.
Weightlifting
Planned out jerk/pull blocks for the makings of lumber into great usefulness
Strength
1) 80kg
2) 4×5 @ 20kg/ 70 strict dips total (20,17,17,16)
m/35/58″/180lb
BBG
1) 135-145-145
2) 175-185-185
Both from power position was pretty tough!
STR
1a) 165-165-165-165 (not as bad as I thought)
1b) 40lb/6-40lb/7-40lb/7-40lb/6
COND (on treadmill as fast as it could go) 5x400m @ 2:00, 2:00, 1:00, 1:00
1:22 – 1:23 – 1:22 – 1:23 – 1:20
BBG:
1. 185-205-205 (missed two @ 205)
2. Skipped
Strength:
205lb
30lb weight vest, 10+12+15+9
Squats 165
Dips 16kg KB 17-15-14-13
Ran a leisurely 5 laps. Not even sorry.
Back to competitive exercising?
I need to burn some cals before beach season
😉
Don’t forget throw in some calf raises
Bbg: DND
Strength: a) 140#
b) DND
Conditioning: 1:46/1:46/1:54/1:51/1:47
BBG:
1.) 160#, 75%. Missed 9th. Reset and hit it
2.) 195#, 75%. No misses
Str:
1a.) @190#, fast and smooth
1b.) 20#/15 ME. 30#/12 ME. 40#/12 ME. 40#/5 ME. All strict
Cond:
1:23
1:30
1:30
1:40
1:33
No track today. All uphill and with a turnaround
snatch 155 (75%)
c+j 185 (70%)
squats 205
dips
40/5+10
50/5+7
50/5+5
50/5+4
con-did in the AM a few hours before lifting
1:17, 1:20, 1:26, 1:33, 1:37
Bbg-
1) 175
2) 205
Str-
A) 200#
B) 20# db. 11/9/7/8
Cond-
1:16
1:09
1:06
1:11
1:11
BBG:
1) 88# stuck with 75% for 3×3
2) 154# did 85% for 3 x 3 + 1 Jerk
Strength
1a) 154#-still sucked but got through it. This shock my legs bad, still sore from Monday’s
1b) No DB’s at gym. So I did ME Ring Dips 12, 10, 11, 13
Conditioning:
1:32, 1:42, 1:46, 1:43, 1:40
BBG:
1. 205#
2. 225#
Strength:
Off of 385#. Made it through 2.5 sets before my low back told me to go F myself again. Worst squat cycle ever.
20# DB 5+6+8+10
Conditioning:
All Around 1:30. Last one 1:18
bbg
1)175-195-215
2)230 across
str
1)200
2)53lb kb +5+5+6+3
cond
all runs somewhere between amaze-balls fast and usain bolt-like fast
…that..is…fast.
39M/189#
BBG
1) 105#
2) 150#
strength:
1a) 165#
1b) 53# 10/8/10/10
cond: later
Will do strength stuff later
Conditioning
.55
.57
1:01
.58
.57
Today: 4/3/8 Shoulders are torn up. I missed Monday so legs (no satan squats) feel fine.
BBG
1) 135
2) 135
Strength
1a) 155. Holy Hell. Now I know why all the bitchin from Monday
1b) BW x 5. I suck at dips and my chest, shoulders and arms are shredded from yesterday’s conditioning.
Conditioning: dnd, out of time
BBG:
1.) 190 (3/3), 195 (3/3), 200 (3/3) (78%-82%)
2.) 195 (3/3 +PJ), 210 (3/3 +PJ), 220 (3/3 +PJ) ~ (70-80%)
Conditioning:
OCT #2 ~ 92 reps
8:00
20 OHS 95# ~ UB
20 Pull-ups ~ UB
20 OHS 135# ~ 10/10
20 C2B ~ UB
20 OHS 165# ~ 5/4/3
20 MU
AMRAP OHS 185#
Strength:
1a.) 185 ~ UB
1b.) 12kg x3, 8kg x3, 8kg x3, 8kg x2 ~ KB over the toe, attempted to kip after droping but obviously did not work
1) 165, 165, 175
2) 185 PJ, 205 SJ, 205 SJ
Squats: 205
Did not have time for dips or running
1) all at 135
2) 150-160-160 (missed one at 160)
Squats: different
No time for dips or running
M/18/160#
BBG:
1) 155#
2) 195#
Strength:
1a) 160#
1b) 45/5+ 20 every set
Conditioning: Just ran a couple miles.
BBG
1) 175
2) 225
Strength
1) 205…. -_-
2) 53lb kb 13, 12, 10, 12
BBG:
DND, still nursing this fucking wrist.
Strength:
1a) 175
1b) 50×2, 45×2 +29 strict (12,5,6,6)
Conditioning:
1:31, 1:26, 1:25, 1:29, 1:29
-Starting to put on a few winter coat pounds, this made it quite apparent.
Fatty
CPD, get your shit feeling good so we can move weight! Need you fire breathers pushing my big ass on the conditioning.
I’m trying! Throwing down will certainly commence
BBG
1) 210
2) 255
Strength
1a) 245
1b) BWx5 (strict) then 10/8/8/9 w/Kip
Conditioning
1:26/1:26/1:27/1:41/1:37
1) 185 (off of 275)
No straps, baby hands couldn’t hold on to 205
2) 225×2 235×1 (off 320)
3) 200
Only did 2 sets
Cond:
Just ran for 15ish min
9/4/4
BBG: 1) 155
2) 180
Strength: 1a) 160
1b) 25lbs
bbg:
1) 115# missed 3rd rep on 1st and 2nd sets
2) 130#
strength
1a) 122.5#
1b) 20lb dumbbell for 3 sets then 15# last set + 4,+2,3 reps wt +3, +1
conditioning:
1:36,1:30,1:27,1:32,1:28
27/77kg/5’9″/M/CenEast
3/3/6 – Left chesticle hurting since 11 am EST…Tums didn’t help…dips didn’t either
3×3 Sn from PP: 135/145#x2 9/9. Off of 180#.
3×3 PCln + PJ: 165/175/185# 9/9. Off of 235#.
Squats: done. 160#. Off of Monday’s 170#
WRD: 20# – ME 9/9/5/3 – Total 26
Conditioning:
1:36
1:34
1:35
1:35
1:35
TWT: 7:55. Consistently slow. Running in MI at night blows hard.
BBG:
1) 175 no misses
2) 175, 185 no misses – love to snatch, clean… tough from here
Strength:
1a) complete
1b) 25# -10, 50#s – 7,8,7
Conditioning:
1:25 1:25 1:25 1:26 1:24 using clock on the wall- consistent
bbg
1.) did power snatches (didnt wanna do any unneeded squats) 135
2.) 200
Strength
1.) 220, taking off 15 lbs made this so much easier
1b) 15 lb, ME 7, 6, 4, 1 first time doing ring dips
Cnd
I gave myself every damn excuse to skip these.. but i walked my ass over to the track
1:18, 1:11, 1:16, just about quit here and did 1:30, 1:30
I was traveling early in the week for work so I didnt get to do Mon-wed workouts. After looking at all the comments I had to go back and hit those squats from Monday.
5×3 Snatch from blocks – All done at 185
Squats – Done off FS max of 300. WOW. Got through all sets but I saw some white lights on the last few reps. I have a feeling my legs are going to be sore for the 1st time in a long time tommorow.
Cond: no time
M/27/170#
BBG
1) 177#
2) 221#
Strength
1a) 188#
1b) 45# DB 16 – 16 – 14 – 15
Conditioning
Did Monday’s
14:01 Rx
Snatches: 160, 170, 175
Cleans: 185 across, accidentally did squat cleans
1a) @170#
1b) 13, 10, 6, 5
Cond: 1:22, 1:24, 1:27, 1:28, 1:28
1) 95 across (just under 75%….i stink at these)
2)125, 135×2
1a) 115…looks so easy on paper…..
1b) 15lb db/2-2-2-4
cond later
Snatch: 70% for all sets @145
Clean: 185,185,205 no jerks
7/13 squats: 205
Dips:
5 @25lbs +10
3×5 @30lbs +6, +8, +5
Called an audible and stayed strict on all dips
BBG:
1) 175# (74.4%) – suck balls at from the hips
2) 225# (71.4%) – wrist/jerk issues still
Competition on Sat and Sun so took the day off from the strength stuff.
Conditioning: Did it, nice and easy paces, nothing crazy.
Will miss the next two days due to a local competition, then back on The Way next week.
1) 165. 9/9
2). 205. 9/9
3a) 190
3b). 44#+21-44#+15-35#+12-35#+12
Cond: 1.18-1.17-1.19-1.20-1.25
BBG
1. 125#
2. 135#
Strength
1a. 131.5 #
1b. 15#, 7, 6, 5, 1 reps
Conditioning
1:19, 1:18, 1:21, 1:27, 1:28
Strength
1a) 3X155#
1b) 18#+5, 30#+3, 18#+3
Cond – 1:34, 1:31, 1:35, 1:39, 1:43