140131

I had the opportunity to meet with and discuss some projects with Shaun Cleary this week. If you don’t know him he’s also known as “SuperCleary“, and takes just about the best exercise pics on earth.

He shot a little video of me messing around with some Mid-Hang Snatches, and pretty much made me look like a somewhat competent lunatic. I guess slow motion makes everyone look somewhat competent. Hopefully Shaun will be making us look like competent lunatics quite a bit more in the very near future.

Rudy Nielsen – Mid-Hang Snatch Slow-Mo from Super Cleary:


WOD 140131:

BBG

1A) 4X5 T&G Power Clean & Push Jerk: work to a 5RM – rest 90 sec.

1B) 4X3 Jerk Balance (DEMO VIDEO): work to a max triple – rest 90 sec.

Strength/Skill

1a) Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

1b) 4X30′ HS Walk (beginning and ending with a 5 sec. freestanding hold) – rest 90 sec.

Conditioning

For time:

10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#

45 thoughts on “140131

  1. BBG
    1a) 185# – 205 – 215 – 225(3)
    1b) Skipped

    Strength/Skill
    1a) 350# – 350 – 370(1) – 370
    1b) Done; going 10′-15′ at a time by sets 3&4

    Conditioning
    5:44 Rx

  2. BBG
    1a) 185-205-225-245
    1b) 135-155-175-195
    SS
    1a) 375-395
    1b) Just did 60 seconds of practice again. Doubled my PR from yesterday and made it 7 ft. lol
    Cond- 12:43

  3. bbg
    1.) 80 kg, 90 kg, 100 kg, 105 kg x4 (Lost the hook grip and didn’t bother regripping)
    2.) 75, 90, 100, 100 kg
    Strength
    1.) 365# and 385# belted up and they felt pretty good
    b.) no room
    cnd
    8:35
    hspu at 210 lbs suck

  4. Felt tired coming into this today.
    BBG:
    1a) 165, 185(4) (grip)
    1b) 185

    Strength:
    1a) 275/295
    1b) No room

    Conditioning:
    11:45
    -HSPU’s are my nemesis, and I can’t use my weight as an excuse either.

  5. BBG:
    1a) 40-50-60-70-80
    1b) 40-50-60-70-80

    Strength:
    1a) 130 – 137.5 (last set was really grinding it out)
    1b) just did some freestanding

    Conditioning:
    7:30
    HSPU: with a 15kg plate & abmat on there – scaled the HSPU’s to 10-15-10
    deadlifts RX. HSPU’s are my weakest point

  6. BBG:
    1a: 205
    1b: Went light because I havent really done these and my jerk sucks balls so really worked form- 135-155

    Strength:
    1a) 330/345
    1b) Done. Holds are harder for me than the walks. Feeling pretty good on the actualy walking part.

    Cond: 7:39. Not completely displeased with this. Definetly could have been faster on the HSPU

  7. BBG:
    1a.)165, 175, 190, 205
    1b.)155, 175, 195, 215

    Strength:
    1a.) 300x3x3, 315x1f, 315x1x1x1
    1b.)completed usually around 20-25′ before breaking ~ holds were probably not quite :05

    Conditioning:
    7:24 Rx

  8. 39/m/190 feeling weak
    135-155-175-185×3
    115-145-175-195
    275×3-275×3-290fail-290fail
    Handstand walks
    10:31 ran out of hspu

  9. 1) 165-180-190-205×4 shit!
    2) 165-185-195-210

    a) 300-315
    b) yup!

    Cond 7:30
    All deads UB, last 15 HSPUs had to single out argh

  10. BBG:
    1a) 105, 125, 145, 145-failed last rep of that one.
    1b) 105, 125, 145, 165

    Strength/Skill
    1a) 220, 220, 232, 232#
    1b) Done with 10# ankle weights for a…challenge. Never thought I’d see the day where some part of Outlaw was too easy for me

    Conditioning: 8:25

  11. bbg
    1.) 80kg, 85, 90, 94
    2.) 75, 80, 85, 90 kg

    Strength
    1.) off 172kg… 90% both x’s 3. 95% both x’s 1 with no chance of getting a second.
    b.) completed… I can HS walk for days, but cant stand still haha

    cond
    6:33
    I suck balls at HSPU.

    All-in-all a pretty misrable day/week. In the process of moving to a new house + 60 hour work weeks so 5-6 hours of sleep isnt helping… and it just gives me something to bitch about. Need to get back in the grove.

  12. c+j up to 200
    jerk balance up to 185
    squat based off 420
    hs walk-the 5sec hold was messy, but the walks were pretty good. 1 or 2 breaks on 3 sets, unbroken on one
    con 10:22, most of the time spent on those 30 hspu

  13. BBG
    1. 240
    2. 235
    Strength
    1. 365, 385
    2. Just tried to hold a handstand

    Cond:

    11:05 Went too slow on HSPU…had a lot in the tank when i finished. Deadlifts were unbroken, no problem

  14. 1a) 5×110 (245ish) touch and go
    1b) Went up to 100kg, never done this before.
    2a) 2×3@190kg, 2×2@200kg (440lbs). Only managed a single rep at the last set and my spotter helped me. This was probably the hardest squat session of my life and there was nothing quick about it. I cant believe that some people are finishing this with out any problem. You are heroes 🙂
    2b) Tried to walk 30′ but I usually just manage like 10′. Pretty bad at HS walking

    Cond:
    20:16. Last 15 HSPU I used a single abmat under my head. Hand stand pushups are probably my least favorite movement. I really suck at them.

  15. 21/5’8″/165/NorCal

    BBG
    A) 135,155,185,205,225(3)
    B) 155

    Strength
    A) based off 410 missed my 95%
    B) DND (HS walk yesterday)

    Cond
    5:38

  16. BBG: 135, 185, 225, 235, 245

    Jerk balances: 135, 185, 225, 225

    Strength: 355 x 2 x 2, 375 x 1, 375 x 1
    Handstand walks/holds all unbroken

    Cond: 8:05

  17. BBG:
    1a) stayed light 145, 165, 185, stopped
    1b) skipped

    S/S:
    1a) 385, 405 no misses and felt pretty good although took some time at the top of each rep.
    1b) wall assisted but getting some more time off the wall and shoulders in a better position

    Cond: 12:55

  18. 1A) 4X5 T&G Power Clean & Push jerk-
    5-95
    5-135
    5-145
    5- 165

    1B) 4X3 Jerk Balance
    3-95
    3-165
    3- 165
    4- none

    Strength/Skill

    1a) Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

    1b) 4X30′ HS Walk (beginning and ending with a 5 sec. freestanding hold) – rest 90 sec.

    Conditioning

    For time:

    10 HSPU (regionals standard)
    30 Deadlifts 135/95#
    20 HSPU (regionals standard)
    20 Deadlifts 185/125#
    30 HSPU (regionals standard)
    10 Deadlifts 225/155#
    *time- 10:49

  19. bbg
    1) 115-135-145-155(4)
    2)115-125- skipped, feel like these put too much weight on front foot even when I try to keep more weight on back. Just putting myself in a bad position.
    Did kang squats today
    worked free standing HS, and minimal walking.
    Cond: 9:02

  20. BBG:
    1a) 135#, 155#, 185#, 205#-4/5,5/5
    1b) 135#, 155#, 185#, 205#
    Strength/Skill:
    1a) Off 385#: 345#, 365#-1/2, 0/2 (didn’t attempt last set)
    1b) UB, 5s+30’/5s, 5s+27’/3’+5s, 5s/30’+5s
    WOD- 10:20 Rx

  21. 1a: 155/165/175/205
    1b: 125/135/145/160
    2a: 360/380
    2b: just worked HS walks as best I could.

    Cond: 7:29

  22. M/29/6’4″/210/NorCal

    BBG
    a) 225 – 245 Would’ve liked to have gone to 260ish but the squats were in the back of my mind so i stopped short
    b) stayed light

    STR
    a) off of 375 (PR is 385), but no misses
    b) did yesterday

    Conditioning
    4:55 I wish there was such thing as competitive exercise minus deadlifts.

  23. M/20/185
    BBG
    a) 195 did not feel good at all
    b) technique work
    Strength
    a) off of 415
    b) no problem on these, they actually were fun
    Conditioning
    6:05

  24. 1a. 145
    1b. 135

    2a. 225/235 (groin)
    2b. Holds, no room to walk.

    Conditioning- 10:18 (last 15 HSPU regular pushup). Still a major weakness.

  25. BBG: <—sucked majorly today
    1A.) up to 195#. Failed 205# (3 reps)
    1B.) up to 185#

    Strength/Skill:
    1a.) off 365#, 90% of max
    1b.) 1:00 ME walks, about same as Wednesday

    Cond:
    8:49

  26. BBG
    1a) up to 185#
    1b) 135# across, technique focus

    STR/SKL
    1a) 320-320-335-335
    1b) done, last two sets were unbroken – PR at HSW

    CND
    10:13, set of 30 HSPU took like 6 minutes itself

  27. BBG
    1a) 60-70-80-90kg
    1b) 95-135-145-145 (half press style)

    Strength
    315-315-330-330
    Complete

    Conditioning
    6:18 Rx
    HSPU cake without a deficit
    Dead lifts felt great as well

  28. BBG: 1a) 190
    1b) 190
    Strength: 1a) 185 – taxes my groin but happy with the weight…slowly getting back
    1b) handstand holds
    Conditioning: 7:50

  29. BBG
    1a) 205-225-250-275
    1b) 135-155-185-205

    Strength/Skill
    1a) 455/475
    1b) Done

    Conditioning
    8:04

  30. 27/77kg/5’9″/M/CenEast

    1/1/1

    4×5 PCln & PJ: 115/145/175/185#
    4×3 Jerk Bal: 95/125/155/175#

    HBBS: 2×3@285# (80%); 2×2@320# (90%); off of 355#. Is anyone else struggling mightily with these?!?
    HS Walk: Did 30′ sideways walk up against a wall, both facing and looking away from the wall.

    Conditioning: 6:48 Rx.
    10 UB
    30 UB
    20: 7/7/6 – In between 7/7, I took a break to load one side of the bar. Between 7/6, I did the other side.
    20: 10/10
    30: 8/7/8/7 – Same bar loading during rest as above for 20
    10: UB

  31. 1) 242#
    2) 275

    BS – off 420 but I added 5 pounds to double 405. Stoked on that.
    HSW – done

    Conditioning – 5:58

  32. BBG:
    A. 130
    B. 115

    Strength:
    A. 205-205
    B. Done, Holds were less than 5, started falling at end

    Conditioning:
    21:33 Rx’d
    HSPU were super slow, but felt a lot better than usual, definitely improving

  33. 27/172#/NorCal

    BBG
    1a) 165-185-215-230#
    1b) 135-155-185-205#

    Strength
    1a) Based off 375. Hit it. Felt much better today
    1b) Done. My handstand walks are butter right now.

    Conditioning
    4:13 Rx Everything UB except 30 HSPU round.

  34. M/28/#155/NorCal
    BBG
    1a. 135-155-165-185(Failed @ 4th rep)
    1b. 115- 135- 145- 155 (never done this before, could have went a bit heavier)
    Strength
    1a. 267×3 (85%),267×3(85%), 277×2(89%), 282×1(91%) (Failed second rep, tweacked my low back a bit on Tuesday)
    1b. First attempt didn’t finish the second 5 second hold, completed the next 3.
    Conditioning
    7:47Rx

  35. All straight sets, not a&b.
    1. 155#
    145# heaved it. I need to learn how to read.
    2. 2/285#, 2/315# ugly but fast for over 300.
    Hs practice/ fun, I can’t walk yet, so I practiced 6″ def, and got quite a few singles.
    No cond. Ran out of time.

  36. 1. 205×3, twice. Not happy on that one.
    2. 185×3, not bad
    3. Off 355#, only got up to 335#, did doubles and singles. Not great but first time in a while I could hit the rx’d weights.
    4. HSPU, done, not too bad
    5. 8.51; not bad, glutes were on fire after the 185# set

  37. BBG
    1A) 185, 205, 225, 245×2-had to do last 3 as singles
    1B) 175, 195, 205, 225

    Strength/Skill
    1a) 2X3@ 410, 2×2@ 435 quick up and down with no pause every set, rest 90 sec. Paused at top on the last rep of 2nd set at 435
    1b) 4X30′ HS Walk, done
    C: 6:27, slowed up on last set of HSPU’s just like muscle ups yesterday.

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