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
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.*
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
Hang Snatch:
1X3@ 145 (3/3)
1X3@ 165 (3/3)
3X3@ 185 (9/9)
3X2@ 205 (1/4)
Strength
1a) 5X4/8 Front Squat/Back Squat @ 255 – Done
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?
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)
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)
1) 100/115/135(3)/140/145/150
2)
A: 205
B: 4×10 bw
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
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.
Thanks Shawn. Perfect response.
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%)?
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
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..
+1 on capacity probs
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.
*1rm hang is 10lbs heavier than ground.
+1
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.
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
Gravity is stronger as the sun rises. That’s what I’m sticking with.
+1 I’ll go with that
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.
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.
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
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
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
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.
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
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
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
BBG: 135, 145, 165, 180
1a) 255
1b) 20# vest for two sets, body weight for rest
Cond: rower
94 total cal
20 c2b
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
On rower
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)
BBG: based off 160#, missed last rep at 145#
Strength 1a) different
1b) 10#
Cond: 75 cals rower, 36 c2b pullups
BBG: 90, 110, 116, 130#
Strength:
1a) 161#
1b) 5%
Conditioning: 75 calories, 40 reps
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.
Bbg) Up to 175x 2, hit 180×1 missed 2nd
2a) off 290
2b) +20
Cond: cal broke
Strict c2b- 35
M/18/160#
BBG:
1) 115#, 135#, 145#, 165#
Strength:
1a) 200#
1b) 70#
Conditioning: Subbed burpees. Done.
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
39M/192#
BBG:
1) 100#/115/130/140
strength
1a) 215#
1b) 45#
cond: 29/5,28/5,28/5,24/5
AM-Conditioning
[111 calories/46 strict pull-ups]
PM-
Weightlifting
47.5, 55, 60, 67.5 – no misses
Strength
1a) 100
1b) BW
1) 145 (3), 165(3), 195(3×3), 205(2×2), 215(1×2)
Conditioning – 105 Calories (rower), 18 Muscle Ups
I misread once again.
Outlaw Barbell AO Programming then the Ways conditioning
97 Cals / 33 C2Bs
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
BBG:
1) 125#, 145#, 165#, 175#/185# (1/2)
Strength:
1a) 220#
1b) 25#, 45#x3
WOD- 89 cals + 62 C2B Rx
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
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
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
BBG: 1) off 205
Strength: 1a) 185
2b) 45lbs
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
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…
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)
BBG- Off of 130; no misses
Strength- a) 135 b)15lbs
Cond- 72 cal; 32 C2B
bbg
1)155,185,205,230 no misses, all ub
str
1)250
1b)na
cond
ad-31,28,25,26
c2b-15,19,14,23
almost puked after round 3
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
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
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