Here’s a significantly larger, and easier to read version of the Sweat RX article that I posted last week. Now you won’t have to zoom in 400 times to read about my ADD for the 400th time. I know… You’re all shaking in your Nanos with excitement.
WOD 131108:
BBG
Snatch with pause 2″ off floor: 1X3@60%, 1X3@70%, 1X3@75%, 3X3@80-85% – rest 60-90 sec.
Strength
1a) 4X8 GHD Weighted Hip Ext – heaviest possible, rest 60 sec.
1b) 4X2 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 60%-70% – rest 60 sec.
1c) 3X3 (ea. arm) BB TGU – heavier than last week, rest 60 sec.
Conditioning
10 minute AMRAP of:
15 Strict/Kipping Deficit HSPU 2/1″ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)
27/77kg/5’9″/M/CenEast
3/5/5 – No rest day due to going on vacation Fri-Sun
Sn: 110/125/135/145/150/155. No misses.
W HE: 25#
Drop Sn: 110/115/120/125
BB TGU: 55#
Conditioning: DND – wiped without having the rest day…not making it up
Question for anyone willing to answer.
I’ve only ever used a rogue beater bar and a rogue ohio bar. the ohio bar is obviously a nice piece, but now that i’m thinking of purchasing my own, i’ve been looking at the pendlay HD bars. I can’t swing a bearing bar right now. does anyone have experience with both the Pendlay and Rogue bars? Which is better for the ply lifts? Much thanks!
Pendlay. Enough said.
+1
Thanks! Any particular reason? Sorry just curious.
We have had one of our Pendlay bars for almost 2 years and it’s my go to bar. We just bought another one a few months back and it’s even better quality than the first. We bought two Rogue beat bars and they are way too damn thick and slow.
Pendlay, always.
m/35/5’8″/180lb
BBG
1) 115-135-145-155-155(2+F)-155
STR
1a) 25-35-35-35
1b) 95-115-115-115 (having a hard time with these drop snatches)
1c) 45-45-45-45
COND
Gym WOD
Any suggestions to those who have problems with the drop snatch? I don’t seem to have the strength to lift the bar off my shoulders when I drop, I have to do a small dip/drive otherwise I just squat.
Think pushing yourself underneath the bar, not pushing the bar off your shoulders. Speed is your friend here. Speed into your squat at the same time getting active shoulders before you land in the absolute bottom. Stay light until you feel comfortable. It’s more about speed than strength, at these percentages anyway.
Thanks Travis
Good stuff Travis. I drop into the bottom like a molasses drip. Probably need to drop weight
BBG:
1. Based off 250#. Shit the bed at 80%.
Strength:
1a. 50#
1b. Failed last rep at 175#
1c. Subbed GHD sit ups to save time
Conditioning:
later.
This is my second week of splitting conditioning up and my times have be way better and I feel better throughout the day.
Yes — conditioning right after squats sucks. Wednesday is a prime example.
Conditioning:
5 rounds
BBG:
145-170-180-195(xoo)-195-200(oox)
Strength:
1a) 70# across
1b) 145-150-155-165
1c) 65(3/2)-55-60 (went with my weaker arm first the last two sets; helped a lot)
Conditioning:
3+3 Rx
BBG
Based off 185# — No misses
Strength
4×15 Hip Extension
4×10 GHDSU
Conditioning
4 Rounds — Think I did strict for about 28 reps? Shoulders were blasted.
BBG: Last couple sets were at 185. No misses
Strenght:
1: No GHD. Did max height box jumps for sets of 5
1b: 145. 10lbs heavier than last week
1c: 70lb
Cond: 3 + 12 HSPU. Did the first 15 HSPU strict UB then kipped most after that. Weighted split jumps were nasty.
BBG
145, 170, 182, 195, 200, 205 (1 miss at 200, reset and hit it.)
Strength
1a.) 25, 35, 45, 45
1b.) 135, 155 (Felt off), 145, 145
1c.) 65, 75, 75 my left arm was shaking like crazy
CND
dnd, (hip flexor), just did a whole bunch of sets of strict deficit HSPU, and intervals on a bike
1) 135-155-165-175/175/180
did some singles to 215.
Good Mornings 165
DS 145
TGU 55
Cond 2+8 HSPUs went bye bye
39M/192#
BBG: 100#/115/120/135
strength:
1a) 35#
1b) 95#
1c) 45#
BBG: 90, 100, 110, 125#
Strength:
1a) 45#
1b) 100#
1c) 55#
Conditioning: 2 rounds + 26 reps
BBG: 105-120-130-140×3 (2 reps each set, fail on 3rd with one scrapping the top of my head).
Strength
1a) 70# done on a back ext machine
1b) 105-120 (1 rep). These screw with my head and really wreck my shoulders, prolly in a good way.
1c) 45# db.
Conditioning: dnd, out of time
BBG: off 205
Strength: 1b 125
1c) 55
snatches 125, 145, 155, 165,170, 175, no misses
no GHD, weight hip ext on 45 degree back/hip ext machine 55-65#
snatch drops 125
bb tgu 65
con-2+15
hspu’s were 10+5, 2+13, 15kipping
shoulders are done
BBG:
1) 110-125-135-145/155/155
Strength:
1a) 45
1b) 125
1c) 75×2, 80
Conditioning:
3rnds
-wen’t for quality over quantity on this.
BBG:
1.) 150 ~ (3/3), 170 ~ (3/3), 185 ~ (3/3), 195 ~ (3/4), 205 ~ (3/3), 210 ~ (3/3)
Strength:
1a.) 75
1b.) 170 x (8/8) ~ 70%
1c.) 95 x (6/6)*, (6/6), (6/6)* ~ alternated hands each rep without letting the barbell touch the floor *1 drop on first & third round
Conditioning:
2 rds + 20 split jumps (6 total strict HSPU) Rx ~ these movements top my “weakest” list
BBG: 95-115-125-130 felt awful today
Strength:
a) 25#
b)105-105-115-115
c)35-45-45
Cond: 2 rounds + 20 reps
1) 120, 140, 150, 160, 165, 170
2a) 45
2b) 95- working on speed
2c) 45
Cond: 2+7 then arms stopped working
M/18/160#
BBG:
1) 115, 135, 145, 155#
Strength:
1a) 25#
1b) 115#
1c) 35# DB
Conditioning: 4 rounds
Oscillation (spell check)
Snatch: 125×3, 145×3, 155×3, 3×3@165 (2 misses in first set. Felt really slow today.)
A)45
B)135×2, 145×2
C) 55
Cond: 3 rounds + 1 hspu
Snatch: 135,145,155,170. No misses
1a) 25#
1b) 115
1c) 45#
Cond: modified to 10 hspu
3+4
Snatch: Off of 115KG. No misses.
1a) 45#
1b) 155#
1c) 65#
Conditioning:
3+8
BBG:
1) 125#, 145#, 155#, 175#
Strength:
1a) 35#
1b) 135#
1c) 55#
WOD- 3+15 Rx
BBG:
1) 80#, 90#, 100#, 105#X2/110#X1
Strength:
1a) 35#, 45#X3
1b) 65#, 75#, 80#X2
1c) 50#, 55#, 60#
Conditioning: 3+4 Rx, no strict HSPUs
#TheOutlawWayAfghanistan
1. 165, 185, 205, 215×3, 220x3x2
a) 55
b) 165-175-185-185
c) 65 (am i allowed to count if i “kipped” the situp portion)
Cond) 3 rounds + 8 HSPU (strict sets: 12, 5, 3, 2)
#TheOutlawWayAfghanistan
Snatches: 135#, 150#, 160#, 180# (failed one rep on the first set)
1a) 45# plate using a tire as my GHD machine
1b) 135#
1c) 55# across (+10)
Cond: 3 Rounds
Only had an hour today. So fit in what I could.
BBG:
Done. 1 miss @70%
Strength:
1a.) @40#
1b.) had to work at ~55%
1c.) skipped
Cond:
2 + 8 HSPU in 7 minutes
15 Total strict HSPU
(Friday 11/15)
BBG – 100, 115, 125, F135# (2 reps)
1b) 115#
1c) Got 1 at 65# right arm, failed left arm
Cond – 2 rounds + 2 HSPU, no deficit