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#
Lift ALL the tens!
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
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
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
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.
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
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
BBG: dnd
strength:
1a) 295#/315#
1b) later
cond: 12:32
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
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
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
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
*5lbs on each ankle
BBG:
1a) Up to 110KG, 120KG (3)
1b) Up to 80KG
Conditioning: 8:10. Why is the regionals box so narrow at the Midget Olympics?
Strength/Skill
1a) Off 375
1b) Done
Cond
4:54
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.
bbg
1)185,205,225, 235f (3+1pc)
2)185,205,225,245f (2)
str/sk
1)370, 390 1 set only, not quick at all
2)hs hold practice
cond
7:09, that 30 was brutal, ub on sets 10 & 20
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
1) 104kg
2) 84kg
3) 166 / 176 / 186kg
Cond : 5’34”
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
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.
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
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
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
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
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
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
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
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.
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
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.
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
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
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
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
BBG
1a) 205-225-250-275
1b) 135-155-185-205
Strength/Skill
1a) 455/475
1b) Done
Conditioning
8:04
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
1) 242#
2) 275
BS – off 420 but I added 5 pounds to double 405. Stoked on that.
HSW – done
Conditioning – 5:58
1. 205
2. 185
3. Off 375
4. Done
5. 4:04
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
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.
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
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.
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
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.