131102

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Spencer Arnold: I Caved

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WOD 131102:

BBG

5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec.

Strength

1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec.
1b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1K
50 Thrusters 45#
30 Pull-ups

For time.

45 thoughts on “131102”

  3. BBG.
    Just focused on technique.

    Strength.
    1a: 100kg
    1b: 90kg

    Jackie:
    5:59 first time ever I did Jackie.

  4. 1) 265
    a) 225
    b) skipped due to elbow (just couldn’t lower it back down with out elbow screaming)
    Cond) 6.04 (used a ton of icy hot, did first 10 pullups, elbow screaming, audible pop, final 20 reps, will know more tomorrow!)

    #TheOutlawWayAfghanistan

  5. 1) 175
    a) 205
    b) 155
    Cond) 7:48 not sure on my last jackie time.. I need to get better on the rower my arms were full of blood and not working out for me.

    #TheOutlawWayAfghanistan

  6. 1) 155
    S1a) 155
    S1b) 135X1, 145X2
    C: 8:42 (PR since it was my first attempt at “Jackie”)

    #TheOutlawWayAfghanistan

  7. 1) 245 (this is more than 80% but felt pretty easy. 7/13 squats paying off on getting out of the hole with ease.)
    1a) 205
    1b) 205

    Cond: 6:15. First time ever doing Jackie. Rower and thrusters were fast but I was too slow on the bar. I think I could shave 20-30 seconds off this if I could get to where I can hit those pullups UB.

  8. 1) 225

    FS 205
    PP 185

    Cond did a partner thing. Thanks CF Deep for letting me drop in this weekend.

  9. BBG:
    1) 240 – no misses

    Strength:
    1a) 235
    1b) 185-195-200

    Conditioning:
    7:39 – 3s PR but expected a lot better.

  12. 1) three sets at 195, two sets at 205
    2) 185 tempo squat
    3) 175 push pressx5
    Jackie: 6:59 ( my first jackie, slowed down on the pullups and went 10-10-10. nice work everyone!)

  13. Was on vacation last week so did snatch and clean today for BBG
    Snatch: 165, 170 for 4 reps
    Clean: 215 for 4, 225
    1a) 235
    1b) 185, 195, 195
    Jackie: 7:59
    First timer

  15. BBG:
    @210#. Felt light and fast. No misses

    Str:
    1a.) @215#. Sucked. No misses
    1b.) up to 205#. For 4.5 reps

    Cond:
    7:07. Thrusters sucked. No legs. UB on pull ups tho

  16. Clean complex – 245×2 bumped up weight to 255 for last 3
    1a – 245
    1b – 185
    Conditioning – 6:00 – this was a lot harder than I remember it being last time.

  17. BBG:
    1.) 220 ~ 10/10

    Strength:
    1a.)210 ~ (x3fx2, x3fx2, x4fx1) this owned me, could not maintain the front rack on the way up
    1b.)185 – to blocks

    Conditioning:
    6:34 ~ UB could be faster on Thrusters ~ 1st time

  19. 1) 140 felt light loved it
    2A) 130
    2b) 135
    Cond- 7:41 first time doing jackie..paced the row too slow and broke too many times.for thrusters. Pullups 3 sets of 10 butterflied

  21. BBG:
    1) 180-190

    Strength:
    1a) 195
    1b) 165, 175, 185

    Conditioning:
    6:54
    -First time doing a legit “Jackie”. Had to break pull-ups, always lose rhythm after like 10-15.

  22. BBG: 215/215/217.5/217.5/220#
    1a) 215# (this clearly taxed me more than I thought)
    1b) 165/175/185 (could and should have gone heavier)

    Conditioning:
    Touche Rudy, you build me up, and Jackie broke me down
    7:29 (65 seconds slower than pr, thrusters were spicy)

  23. 1)CJ complex: 225 no misses.
    A) 235 fuck these
    B) 185
    3) 7:23 (think it’s a pr. Maybe. Thruster probs…)

  24. BBG
    205 – No Jerk

    Conditioning
    6:19 – First timer. Think I gamed the row a bit too much not knowing how the thrusters were going to feel. UB on pull-ups.

  25. BBG: 140#

    Strength
    1a) 150.5#
    1b) 125#

    Conditioning: 9:03. Could have gone faster on row and thrusters I think.

  29. BBG
    5X1 Snatch Deadlift+ 1-low +1 hang (155, 165, 175, 185, 185). Missed hang on 175
    5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk – 205, 205, 215, 225, 225 -Missed hang on second 225

    Strength:

    1a) 3X5 Tempo Front Squats : 205, 215, 225 (supposed to be at 245)
    1b) 3X5 Push Press – heaviest possible, rest 60 sec. (155 just got through it, way low on weight/shoulders smoked from this week)

    Conditioning: Didn’t do Jackie wrote my own today to work on some continued weaknesses. Want to do Jackie again soon/my regional team time split was 5:58 I think I can beat that now with a smarter pace on the row.

    Cond: Did an air-dyne ladder down w/muscle-ups and hspu’s

  30. Bbg
    1) 255, no misses
    2a) 240
    2b) 225 but then dropped to 205
    Cond: 6:43rx, went 30-20 on thrusters and 10-10-10 on Pu…gotta better both those. I want to get Jackie in under 6

  33. BBG
    #190. No misses

    1a. #195. These are hard
    1b. #165/#170/#170

    Jackie: 8:17. Almost 1 min better than last time.

  34. BBG
    185# no misses

    1a. 175# no misses, felt really good
    1b. 145#, 160#, 165#

    Jackie: 6:56. 3:30 row crushed me, thrusters went: 25, 15, 10. Pullups: 15, 5, 10.

  35. BBG : 145/ 4×150
    Was switching between push press and split press to work on push press.

    Strength: a) 140# (started with 160# but around 4th rep started getting heavy and shoulder started hurting as hell. Decided do lighter but do it )
    B) 105#. Planned to go for 135-145# but too risky for a moment.

    Conditioning DND.

  36. This apparently didn’t get posted because I changed my title…

    27/77kg/5’9″/M/CenEast

    1/1/1

    5×1 @ 80%: done. 190#, off of 235#.

    3×5 Tempo FS: done. 180#, off of 260#.
    3×5 PP: 145/150/155#

    Jackie:
    6:28 Rx. 0:21 second PR from 20130606 (Prior to Outlaw). UB on Thrusters, PUs went 11/9/5/5

  38. BBG – 190#
    Str 1a) 180#
    Str 1b) 165, 170, 175#
    Cond – 11:57
    Either something was off for this one, or the BBG/strength program is really hitting me hard (or both), because I had absolutely nothing left to give “Jackie.” Last “Jackie” was 8:55; today was pretty pitiful.

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