131023

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.

67 thoughts on “131023

  1. 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

  2. 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…

  3. 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.

  4. 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

  5. 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

  6. 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

  7. 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

  8. 1) 110
    2) 150
    S1a) 175
    S1b) 10, 15, 11, 10
    C) Cond Later.. ran out of time.. no pun intended.

    #TheOutlawWayAfghanistan

  9. 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)

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 1) 165, 165, 175
    2) 185 PJ, 205 SJ, 205 SJ
    Squats: 205
    Did not have time for dips or running

  19. 1) all at 135
    2) 150-160-160 (missed one at 160)
    Squats: different
    No time for dips or running

  20. M/18/160#

    BBG:
    1) 155#
    2) 195#

    Strength:
    1a) 160#
    1b) 45/5+ 20 every set

    Conditioning: Just ran a couple miles.

  21. 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.

  22. 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

  23. 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

  24. 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

  25. 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.

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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.

  33. 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

  34. 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

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