131211

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(Sorry, I swear I’ll have a full recap post tomorrow – probably.)

As if beating American Open 105+ Champion, Tom Sroka, on the Snatch see above wasn’t enough sorry Tom, you shouldn’t have told me, Paul Estrada had to take things to the next level at the AO. No matter how impaired booze, how late 3:00am, or how ridiculous the location outside the main competition hall while we were trying to break in for an inebriated Snatch off between Jared Fleming, Jon North, and Kendrick Farris, Paul proved yet again that he is a modern Hercules in space dolphin tights. The “Tallest Lifter in America” fact, or “Pole Vaulter” as Tom Sroka called him, simply took a human female 48kg AO 3rd place finisher – Suzy Sanchez into his bare hand, and performed a classic feat of strength with her. Next thing you know he’ll be able to walk on his hands like a Bunyanesque gymnast video coming tomorrow.

WOD 131211:

BBG

1) 4X3 Hang Power Snatch @ 75%-80% – rest 90 sec.
2) 4X2+2 Power Clean + Push Jerk @ 75% – rest 90 sec.

Strength

1a) 4X2/4 FS/BS @ 94% of 131209 – rest 60 sec.
1b) 4X5 Strict HSPU + ME Kipping HSPU (regionals standard) – rest 60 sec.

Note: This should be performed as one consecutive set. If your first round total reps are over 20, add a plate or parallettes for a deficit.

Conditioning

4X1000m Row

Rest after rounds: 1 – 3:00, 2 – 2:00, 3 – 1:00

68 thoughts on “131211”

  1. Rudy – So snatch is from the hang but clean is from floor? Just want to make sure, as these normally match up.

  5. Adipowers or Romaleos 2? Also, is sizing true or not? I’ve heard true to size and I’ve heard that a half size down is the way to go.

    • I love the adiPowers. I wear an 11 in the Nano 2.0, and have 2 pairs of the adiPowers in 11.5 and 12. The 11.5 fit slightly on the tight side, which is what I prefer for straight lifting.

      Hookgrip has a bunch of the 2008 Adistars for sale/auction on his page, but those will likely cost at least $275.

      • Yeah I saw that hookgrip was selling a bunch of them, but they don’t have my size! I mean I’m just a high schooler so I couldn’t afford them anyway. They would be so sweet to have though!

        • Look at Eastbay for Adipowers, they have 30$ off on orders on 200 or more right now, can’t imagine getting a pair for much cheaper than 170$, unless you wait for Eastbay to have a 20% off sale, which would make them 160$.

          My Adipowers fit true to size, and they still look and feel like new after 6 months of use.

          • One other trick: if you are an L1, you can sign up for Adidas’ “3-stripes Instructor Program,” in which case you can get the adiPowers for about 140, when they are in stock. (And everything else is significantly discounted, too.)

    • Are you completely sold on Adipowers or Romaleos? If budget is an issue then maybe you should look to a different option. Both the Rogue Do-wins and the Adidas Powerlift 2.0 are less costly options that may be great also for your goal.

      • Yeah I’ve looked at both of those too. If I go more inexpensive I’m leaning towards the PP2.0. But, I just cant decide if I want (or need) to nut up and spend the $200 on the others.

    • Nick, if you’re on a high school budget, take a look at the VS Athletics weightlifting shoe. They are under $100 (I think I bought mine for $75) and are pretty damn stout. I have had mine for 3+ years now and they are still holding up just fine. I’ve had to replace the laces once but the shoes themselves have been great.

      And if I’m not mistaken, it looks like Mr. Estrada was wearing the very same brand whilst snatching 145kg so I don’t think you’ll find the quality of the shoe lacking…

    • I have had adidas ironwork 3, red adidipowers, and romaleo 2s, all size 12
      go with the size you wear in dress shoes, each had a progressively higher heel, making it easier and easier to sit in rock bottom for whatever lift you are hitting.
      romaleo 2s are actually the lightest and my recommendation though.

      • Wish I would have seen this thread before posting my question on today’s wod. I asked if people like the red Romaleos. I want Obisidian style but can’t find in my size. Sizing makes me nervous as I have read reviews ranging from people rec getting true to size to getting a half size down. I wear a 13 Nike running shoe and it fits fine. Considering going with 12.5.

  7. 1) 80, 80, 90, 90
    2) 100, 100, 110, 110
    a) 132 (two singles of front squat, back squats all 4)
    b) only did 3 sets (ME kipping after the 5 with 45# hitemp deficiet – 9, 7, 5)
    Cond) 3 x 1000m / 2′ rest (3.29, 3.28, 3.29), I did a 4th after 1′ rest and died about half way through so called it a “cool down”

    #TheOutlawWayAfghanistan

  8. BBG:
    1) 185-190-195-195#
    2) 4×230#

    Strength:
    1a) 1×2/4 @ 315#; 3×2/4 @ 295#
    1b) 5/10 – 5/10 – 5/8 – 5/5

    Conditioning:
    3:36 – 3:38 – 3:40 – 3:37

  9. BBG:
    1) 110
    2) 145

    Strength:
    1a) 205
    1b) 4X5/0 kipping

    Conditioning: 3:52 – 3:54 – 3:56 – 3:59

    #TheOutlawWayAfghanistan

  10. BBG:
    1) 88#
    2) 103#

    Strength:
    a) 2 @ 153, form went, 2 @ 143
    b) 45# plate under my head, 5+5/2/2/5

    Conditioning:
    4:20, 4:20, 4:17, 4:06 (PR, not really sure where that came from)

  11. Body feels just as beat up as it did the first week of this squat cycle, mondays squats are still with me.
    BBG
    1.) 180, 187×3
    2.) 243
    Strength
    1.) 338, 338, 331, 331 (1/4). hesitated on 2nd front squat at the bottom and got buried
    2.) 5+14, 5+8, 5+7, 5+7
    CND
    3:36, 3:34, 3:35, 3:31 paced myself a little too much here

  12. 1) 170
    2) 200

    a) 260
    b) 5+12/5+7/5+5/5+7

    cond did Barbara instead. never done it. around 20mins
    and some tabata wallballs because arms

  13. 1) 170 – felt tired on these
    2) 205

    Strength:
    A: My mind was telling me to do these but my right knee was telling me no. I listened to the knee
    B: HSPU : 5/15, 5/13, 5/9, 5/6

    Cond: Only had time for 3 rounds : All were in the 3:30-3:40 Range

  14. BBG
    1) did 105 instead of 115-120#. Still problems with shoulder, dont feel it stable enough.
    2) 4×135#

    Strength:
    a) 185#
    b) 5+10/7/4/3. Last two round simply legs went of the wall :/

    Conditioning : 4:13/ 4:06/ 4:16/ 4:19

  15. snatch 160
    c+j 200
    squats 305
    hspu 5+15, 2″deficit 5+8/8/4
    con-only one rower so we modified it with some rowing, 800runs, and a few burpees. it sufficiently sucked

  16. 1. 80-83-85-87kg
    2. 100-103-105-105kg
    3a. 130kg
    3b. 103 total hspu
    Conditioning:
    3:32-3:36-3:39-3:38

  18. -Felt overall tight and sore today from this week. Spend extra time warming up and mobilizing my hips. It def. paid off as everything felt smooth and fast today.
    BBG:
    1)120 across
    2) 155 across (the push jerk felt very smooth today)
    Strength:
    1a) 185 (little south of 94% but felt really fast)
    1b) 5+5, 5+5, 5+4, 5 (shoulder were done on the last round, happy with performance however)
    Cond: Will do later.

  19. Weightlifting
    1-40
    2-60

    Both were 20+kg lighter than they should have been. Really want to nail technique before I go heavy again

    Strength
    A) 122.5kg
    B) lol@kipping anything #CompetitiveExercise

    Conditioning
    Worked stroke technique and turns in the pool. Big test Friday.

    M/F/S
    2/2/2

    Here’s to hoping I still feel invincible Friday morning.

  20. Injured my shoulder last week so haven’t been able to do much of anything. I’m able to start pulling but cannot get barbell overhead yet.

    Cond: 3:49 (pr)- 4:05- 4:09×2

  21. 1) Wrist flared up – so I did 1-Arm Hang Snatches w/ 100# DB trying to replicate movement. Same rep scheme.
    2) 235 – easy
    3a) 315 – Finally felt pretty good, still -60lbs of RX for this, but moving way better.
    3b) 8, 9, 10, 9

    Cond:
    3:18.7 — 3:31.2 — 3:41.8 — 3:46.2 — Legs smoked after this 3-day.

  23. BBG:
    1.) 185, 185 (75%), 195x2f, 195 (80%)
    2.) 205

    Strength:
    1a.)245
    1b.)5+10, 5+9, 5+6, 5+6

    Conditioning:
    3:36, 3:36, 3:35, 3:30 ~ looks like I may have sandbagged the first rounds

  24. BBG:
    1) 165# (2 misses)
    2) 190#
    Strength:
    1a) 275#
    1b) 5+10 x4
    WOD- 3:49, 3:47, 3:48, 3:48 Rx

  25. 1) 150 sets across no misses. happy with this.
    2) 195 sets across
    Strength
    A) 245. HARD. legs are still smoked.
    B) Misread this, thought it was ME strict. 10-10-10-10-8
    Conditioning: no time to row. busy with exams. Did an ascending Amanda ladder and will catch up on the rowing tomorrow!

  26. Def weakness work outs today with the HSPU and rowing

    Strength
    1 a) 275
    B) 5+9, 5+5, 4, 5

    Cond was done directly after squats, dumb idea.
    3:50, 3:55, 3:51, 3:51

  28. BBG:
    1) 195#
    2) 245#

    Strength:
    1a) 305#
    1b) 5+7 for all sets with a 4″ deficit

    Conditioning:
    3:28, 3:38, 3:30, 3:45 (died on the last row)

  30. WOD 131211:
    BBG

    1) (155# 75%)
    2) (185#)

    Strength
    1(285#)
    1b) (10-9-8-8)

    Conditioning
    4X1000m Row
    (3:40-3:44-3:46-3:53)

  31. 27/77kg/5’9″/M/CenEast

    HSn: 150#. Done. Off of 185#.
    PCln & PJ: 175#. Done. Off of 235#.

    FS/BS: 245#. Done. Off of 260#.
    HSPUs: 5+15/10/8/8. No deficit.

    Conditioning:
    3:43.4
    3:47.6
    3:50.3
    3:57.0

  32. BBG 1: 115 (75%). Got them done. Using wraps, do you also use hook grip? Usually I don’t and my grip is much worse after the first one.
    BBG 2: 165 (77%). No misses felt very easy. Watched a bunch of Ilya Ilin videos last night that motivated me to a) pull a lot faster b) not think about it just walk up to the bar and start, and c) pull the bar into my body very aggressively.
    Strength 1a: 230. I can’t believe this actually felt pretty easy.
    Strength 1b: 0 strict, 3 kips. I can’t do a single strict HSPU, which I guess makes sense since my 1RM Press is 40# lower than my weight. Any suggestions to fix this?
    Cond: 3:49, 3:44, 3:43, 3:52

    • I still try and keep the hook grip with straps, I just wrap it around the bar once and am able to maintain the hook. The straps are like a back up then, I’ve found this to work well.

  33. 1. #135
    2. #135
    A. #205
    B. No def.
    1/0, 0/6, 0/7, 0/6
    Wod
    Did “the chief” at my local box 23 rnds , 15 reps

  34. Sn: 165
    stayed lighter on PJ

    Squats: did separately with 2.5-3 mins rest btwn sets @ 315
    HSPU: short time spent on these

    Cond: 3:33, 3:39, did 500m for the last two rds.

  35. WOD 131211:

    BBG
    1) 145# all sets (no misses)
    2) 180# all sets (no misses)

    Strength
    1a) 290# all sets
    1b) 5/4, 5/4, 4/2, 5/3

    Conditioning
    3:34, 3:44, 3:47, 3:55

  38. BBG:
    Sn) 105 – no misses
    C&J) 145 – too easy

    Strength:
    1a) 165 – about 83% – much too sore to attempt 94%
    1b) 5,5,5,4

    Cond: Did Olivia in the morning and did not row. Might make up on Thursday.

  40. BBG:
    1. 115#
    2. 140#

    Strength
    1a) 193#
    1b) 4 + 16, 3 + 12, 2 + 9, 1 + 6 (I think. Forgot to take a picture of my chalk notes)

    Conditioning
    All a little over 4 min. Holy shit picked a bad day to WOD right after squats

  42. Snatches – 160, these were tough, my power snatch is awful.
    C&Js – 200, felt pretty good
    1a) Done at 255
    1b) 10, 8, 6, 4 = 28 total kipping reps
    Row: 3:53, 3:55, 3:58, 4:01. I hate rowing and my goal was sub-4 on all, so pretty close. Played around with damper settings, found that I like a lower setting (4-5) than was I had been using previously.

  43. BBG
    1) 175,180,185,190×1 then failed. Wore wraps.
    2) 210 across

    Strength
    1a) 335 across
    1b) 4X5. Strict 5 then sets were ~10,5,5,7. Regional standards

    Conditioning: Doing this evening
    4X1000m Row

    Rest after rounds: 1 – 3:00, 2 – 2:00, 3 – 1:00

  44. 1) 121, 121, 121, 121
    2) 176, 176, 176, 176
    a) 209# (front and back squats) – since we started I have seen a huge increase in my front squat
    b) I do not seem to be able to keep my balance on the kip, but I did complete 4 sets of 12 strict HSPU
    Cond) 4 x 1000m Rx (3:56, 3:56, 4:07, 4:11)
    One of these days I’ll be posting some respectable weight so I don’t feel so punk’d every time I post…j/k

  45. M/185/20
    First day back from flu lost 5 lbs.
    1) 175
    2) 210
    a) 295
    b) 14-18 kipping reps
    Cond. only time for 2 did some burpees when I went back to dorm, 3:47 & 3:54

  46. BBG 1) 125, F135# (2 reps)
    BBG 2) 180, 180#
    Str 1a) 240, 240#
    Str 1b) 4, 2
    Cond – 3 rounds: 3:41.7, 3:51.2, 3:57.5, total 11:30.4

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