131104

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JoEllyn McAtee qualified for the American Open on Saturday. Here is her 164kg total.

The fact that she qualified is not necessarily remarkable. Most of our regional/games level athletes have qualified, as well as seemingly a thousand other competitive exercisers. What is remarkable, is that Jo went 6 for 6, and matched her PRs in both lifts. This is especially impressive because just a few months ago Jo’s lifts were wildly inconsistent, and on Saturday she was as technically sound as possible.

To show how far she’s come, here’s Spencer’s analysis of her lifts from less than three months ago.

WOD 131104:

BBG

Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength

1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.

1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning

4 rounds for calories and reps of:

60 sec ME AD for Cals (sub Row if no AD)
ME UB C2B Pull-ups

Rest 1:1

72 thoughts on “131104”

  1. BBG
    Based off 185# (No misses, surprisingly.)

    Strength
    1a. Based off #315
    1b. Skipped due to time.

    Conditioning
    Spin Bike
    53 Reps (Suck at C2B)

    *Thought I was done when I finished set 4 of the squats only to realize there was one more left. That sucked.*

  2. Coming down with a cold…
    BBG:
    Based off of 185. Felt slow and rusty so I stuck to the lower end of percentages.

    Strength:
    A) 5×4+8@195
    B) +20 for all sets

    Conditioning:
    ( had to use a sled push. airdyne is broken and kicks off sparks when I go fast, rowers were in use)
    + 20-13-16-18 CTB

  4. BBG:
    1. Last sets at 200# focusing on weight in heels
    Strength:
    1a. Done at 250#
    1b. skipped due to time
    Conditioning:
    Spin Bike
    71 reps (18-16-20-17)

    • How’s the wrist doing? Been struggling with the same issue and it’s really messing my shit up… can’t freakin lift. What’d you do to heal it up?

  5. BBG:
    80, 90, 100, 110

    Strength:
    A) 165
    B) 4X10 @ Body Weight

    Conditioning: 21/5, 21/5, 22/4, 22/3 (row cals/pull-ups, no AD)

  6. BBG:
    145# (3/3)
    170# (3/3)
    180# (3/3), 190# (3/3), 195# (3/3)
    205# (1/2), 210# (2/2), 215# (1/2)

    Strength:
    1a) 255#, unbroken
    1b) 25#

    Conditioning:
    Calories (Row): 29-26-28-30 (113)
    Pullups: 5-3-4-3 (15; felt completely spastic)

  8. 1) 165(3) – 185(3) – 200(3) – 215(3) – 215(3) – 225(2) – 235(2) – 235(2)
    a) 240
    b) 5×12 @ BW (elbow iffy)
    Cond) used the spin bike, did ME singles C2B pullups for 1′, dropped from bar each rep to keep elbow from hurting, rested 2 minutes, did 5 rounds … calories and reps obviously don’t matter for this!

    #TheOutlawWayAfghanistan

  9. What is everyone calculating their snatch from? Max snatch or max hang snatch? Not sure about u guys but my hang snatch is less than my snatch. It’s about 10% less. Is that normal?

    • Jake brother!! Woo Congrats on your Qualify dudie!! Make sure you keep us updated here in bartlesville of your performance!!

      From what i know and where i am at, i believe your hang snatch should be a less than your normal snatch. At least my mine is.

      • Thanks man. I’m excited. If u are free u should come down to dallas and watch. Should be a good time

    • Spencer posted about this about a week ago, its will ALWAYS be your 1rm snatch or c&j unless otherwise stated. So lately its hasn’t been stated so it has been off of your 1rm snatch or C&J

      • Thanks for the response and that is great in theory but I really doubt I will hit 3 doubles on hang snatch at my 1 RM hang snatch as I’m being asked to do. But that would be killer.

        • Sorry to let the cat out of the bag Rudy but I’ve had to explain this to some of my competitor clients at my box. At the camp Rudy explained that over the next few weeks the % they will be putting into the BBG will be “extremely hard for most people to hit”.
          So what I took from that is, if you feel good that day and your technique is not faltering then try to go as the % say. If you cannot physically do them then obviously go lighter but still try to go as heavy as you can because as we all know somedays you’ll surprise yourself.
          That is my interpretation.

          • Hey Shawn,

            Here’s another question for you as I have run into this a few times…

            Rudy always programs specific rest intervals – for today, it’s 60 – 90 seconds for BBG. However, assuming I cannot hit the %’s under this rest interval, which is better to be broken, the interval or the percentage? For example – Say I am going for my 3 @ 80%, but I know that in order to hit this, I will need more than the prescribed 60-90 seconds of rest…which is it better to do – break the rest interval but hit the prescribed percentage or follow the rest interval and hit a lower percentage (say 72%)?

  10. BBG 115, 120, 135, 145-150-150
    1a)210
    1b)BW
    Cond: 25-25-28 (ran out of time); did max L-sit and ring dips instead

  11. M/27/169#

    BBG
    No Misses based off of 225#

    Strength
    1a) 230#
    1b) 35# plate

    Conditioning
    Missed Jackie on Saturday did it for today.
    6:59 Dammit my muscular endurance sucks right now..

  12. BBG:
    135×3, 145×3, 165×3, 165×3, 165×3, 185×2, 195×2, 195×2 – No misses

    Squats: 225
    1b) BW

    Cond: Used Rower, buying an Airdyne next month – 22cals/ 12 PU, 21Cal/ 10 PU, 21 Cal / 10PU, 21 Cal / 8 PU

    • Where am I weak if my hang snatch is better than my full snatch? Current 1RM full snatch is 205 and I hit 210 on Hang a week or two ago and consistently feel stronger and faster on the hang vs. the full movement.

      • First pull, putting yourself in the right position coming from the ground to top of the knee. For a lot of people it’s easier to slide down to the hang position and get into the proper position from the top down but when you have them pull from the ground all sorts of crazy happens.

        • Sign me up…my 1rm snatch is 10lbs above ground, 1rm hang clean is 20lbs heavier than ground. Basing these %’s off hang.

          • That was supposed to be a +1 for Shawn’s first pull answer. The hang puts you in an ideal 2nd pull position. Try slowing down your first pull to ensure you hit this same position when coming from the ground.

      • Weightlifting is all about hitting your positions. +1 for Shawn. Guarantee your 1st pull is not putting you into the correct hang position. As Rudy once said, “The first pull is a sweet ballet. The second pull is ripping the face off a liger.” Position, position, position.

  13. Why is everything a million times heavier/more difficult in the AM?
    BBG:
    1) Off 190

    Strength:
    1a) 215
    1b) 25×2, 15×2

    Conditioning:
    AD4: 119c
    UB C2B: 27

        • For me it looks like I am having a hard time getting the bar all the way into my hip when coming from the ground. I tend to start pulling and extending too early. Something to work on.

  14. 1) 135-155-170/175/180-195/200/205
    all makes good day

    FS/BS 205
    Rows Bodyweight

    Cond – Spent 10 minutes looking for the key to next door to get to the airdyne. Never found it. It was exhausting.

  15. BBG:
    Done.
    A few misses @90%, so dropped to 85%

    Strength:
    1a.) done @230#
    1b.) up to 35#

    Cond:
    99 Cals Rowed
    48 C2B

    C2B seriously need work. Butterfly is ugly as hell

  16. Good day for a monday and with a bum Hip flexor

    BBG
    1.) off 245, hit a double at 220 which ties my 1rm Hang snatch, still a little timid to catch low with my hip flexor.

    Strength
    1a.) 270, thank god no 7/13 today
    1b.) 25, 35 x 3

    CND
    Different
    Did strict pullups and intervals on the rower

  17. Snatch
    60-70-75-80-80-85-90 kg
    Different Cond:
    Battle of London Qualifier 1
    12 min timecap
    20 Clean @ 45 kg
    20 Box Jump overs 24”
    20 Clean @ 60 kg
    20 Box Jump overs 24”
    20 Clean @ 75 kg
    20 Box Jump overs 24”
    Max reps Cleans 90 kg

    Score: 143 reps

  18. BBG: Off 175, 2 sets with misses at 150#. Final set got both reps at 150#.

    Strength
    1a) 185, much better with the lower reps
    1b) BW barbell rows

    Conditioning: just did 4 sets of C2B, 5 reps each set.

    • Used straps, for the first time with snatch, on the last two sets. That really made a difference. Is this okay?

      • Rudy has endorsed this in the past. I use them for pretty much all multiple-rep snatch work.

        • I use them for multiple rep sets at heavier weights. More to save my thumbs from having to hook grip for so many sets than anything else.

  19. bbg)
    3×95#, 3×107.5#, 3×115#, 3×120#, 3×125#, 2×132.5, 1×135, 2×132.5

    2a) 150# done
    2b) no extra wt

    conditioning: subbed 10m sprints for airdyne
    sprints: 15-15-14-14
    c2b pu: 10-11-11-5

  20. BBG
    60%x3
    70%x3
    75%x3/3/3
    85%x2/1
    Strength
    2a) done
    2b)25/35/35/35
    Conditioning
    Did double Unders & C2B pull-ups

  21. BBG: DND
    Strength : a) done @175#, did not see that it changed for 5 rounds, so did 4 :/
    B) 25# plate

    Conditioning:
    Row: 21/22/20/20
    C2b pull Ups: 6/6/5/4

  22. BBG: 135, 145, 165, 180
    1a) 255
    1b) 20# vest for two sets, body weight for rest
    Cond: rower
    94 total cal
    20 c2b

  23. BBG

    Based off 205# ( only one miss on 3rd set at 87%)

    Strength

    1a) based off 315# (still hard but liked it better than 7/13)

    1b) did 4×10 bar row with 3count hold (no rings today )

    Conditioning

    26/14
    22/10
    22/12
    23/10

  24. BBG:
    1.) 150×3, 170×3, 185x2f, 195x3x3, 210×2, 215xff, 220f, 220x2x2

    Strength:
    1a.) 225 ~ 60/60
    1b.) 25, 35x7f, 30, 30

    Conditioning:
    AD ~ 113 ~ (34, 27, 26, 26)
    C2B ~ 89 ~ (29, 21, 16, 23)

  25. BBG: based off 160#, missed last rep at 145#
    Strength 1a) different
    1b) 10#
    Cond: 75 cals rower, 36 c2b pullups

  26. BBG: 90, 110, 116, 130#

    Strength:
    1a) 161#
    1b) 5%

    Conditioning: 75 calories, 40 reps

  27. BBG:
    130# 1×3 all 3
    150# 1×3 all 3
    175# 3×3 all 9
    195# 3×2 not one fucking one of them! 190# did two doubles, clearly the 5# is a game changer

    Strength:
    1a. 230# (this hurt)
    1b. 15# plate for all sets did 15 reps each time

    Conditioning:
    No AD so I rowed:
    22/10
    20/10
    20/10
    23/7
    Ripped my hand open on the first set, so the next three were a testament of my threshold of pain.

  28. Bbg) Up to 175x 2, hit 180×1 missed 2nd

    2a) off 290
    2b) +20

    Cond: cal broke
    Strict c2b- 35

  29. M/18/160#

    BBG:
    1) 115#, 135#, 145#, 165#

    Strength:
    1a) 200#
    1b) 70#

    Conditioning: Subbed burpees. Done.

  30. BBG)
    1) 135, 165, 185, 205…no misses till the very last rep
    Strength
    1a) 255 UB
    1b) Did Barbell row at 185
    Cond:
    Row: 23, 21, 21, 23…calories
    c2B: 11, 6, 5, 7…gotta string these together better, still working on them

  32. AM-Conditioning
    [111 calories/46 strict pull-ups]

    PM-
    Weightlifting
    47.5, 55, 60, 67.5 – no misses
    Strength
    1a) 100
    1b) BW

  36. 27/77kg/5’9″/M/CenEast

    1/1/1

    Sn: 3@110, 3@125, 3@135/140/145, 2@155, 2@160#. No misses. Off of 180#.

    5×4/8: done. 195#. Off of 260#.
    4×8 WRR: done. 15/25/35/35#.

    Conditioning: Subbed row. 80 cals/43 C2B
    23/13
    19/10
    19/10
    19/10

  37. BBG:
    1) 125#, 145#, 165#, 175#/185# (1/2)
    Strength:
    1a) 220#
    1b) 25#, 45#x3
    WOD- 89 cals + 62 C2B Rx

  38. Snatch: 125×3 145×3
    155×3 160×3, 165×3 (missed last rep)
    175×2 185×2 (got excited and accidentally forgot 3rd set..)

    Squat: 250
    Row: 45,55,65×2 (light but getting someone to load me up is a pain in the ass.)

    Cond: other

  39. BBG

    Hang Snatch: 1X3 @ 135, 1X3 @ 160, 3X3 @ 175, 3X2 190, 200, 205 (missed both attempt received just got out in front standing up. Rest approx~90sec

    Strength

    1a) 5X4/8 Front Squat/Back Squat @ 265. Wore knee wraps

    1b) 4X8 Weighted Ring Rows ~ done w/25 lb. vest

    Conditioning: Air-dyne 31 cal/18 C2B, 23 cal/10 C2B, 19 cal/12 C2B, 16 cal/12 C2B
    89 Cal total/52 C2B.

    4 rounds for calories and reps of:

    60 sec ME AD for Cals (sub Row if no AD)
    ME UB C2B Pull-ups

    Rest 1:1

  40. snatches
    125, 145, 165, 175
    was doing really good til 85%, felt physically drained. blaming it on the monster cheat day i had on saturday with too much candy
    squats 250
    ring rows 55# plate
    con-subbed split jumps for airdyne
    all 1:25ish
    60+12
    50+6
    50+12
    50+9

    evening
    made up the jackie i missed on saturday
    7:15
    that includes the 15sec to run downstairs from the rowers to the pullup bar
    didnt set the bar down on the thrusters
    beat my old PR of 7:22 back in june which did not include stairs

  42. BBG:
    1) up to 200. I also hang snatch more than I can hit from the floor currently.
    Strength:
    1a) complete
    1b) 45#s
    Conditioning:
    140

  43. Snatch: 1×3 @ 62.5, 1×3 72.5, 3×3 77.5, 80 & 82.5kg, 3×2 90, 95, 100kg no misses

    2a) off 150kg
    2b) sub 20 UB HSPU
    Those squats mess me up!

    Conditioning:
    Done… CNS fried, puked…

  44. Hang Snatch: Based off 210#, missed one rep on the first 85% set.
    1a) Done at 210#
    1b) 35# across. Do you all keep the weight low enough so you can pull all the way to the shoulder or do you keep it high and just pull until your hands make contact with the weight?

    Cond:
    Rower was taken so subbed 1 min spin bike.
    Pullups: 17, 12, 13, 9 (just felt dead)

  47. m/35/5’8″/180lb
    BBG
    1) 115/135/145-150-155/165-170-175
    STR
    1a) 200-200-200-200-200
    1b) 20-25-35-45
    COND
    DND

  48. BBG:
    115/135/155/165/170/170

    Strength:
    #205. Thought I saw Jeebus in my chalk bucket after set 3.

    Cond
    28/7
    27/4
    26/4
    26/5

  49. BBG – 3@100#, 3@115#, 3@125#, 2@135#
    Str – 3 sets @ 180#. Tweaked my back at bit on set 4/rep 1, stopped.
    Cond – 76 cal (row), 18 C2B

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