Sua Sponte now has a 600# Deadlifter, and a 600# Squatter – that are both under 200# BW, and both do nothing but Outlaw Power. I guess it’s time for John and I to write a book.
WOD 140830:
BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength
15 minutes to establish a 3RM Front Squat.
Conditioning
15-12-9 of:
Bar Muscle-Ups
Hang Snatch (full squat) 115/75#
BBG:
1) 235
2) 285
Strength:
1) 275, 305(1)
– Legs were smoked from the sprints yesterday.
Conditioning:
13:30 — Shortened the bMU to 9-7-5 because I suck at them. Hang snatch were easy.
+1 on bar muscle ups. probably my least favorite movement
I hear ya on the sprints! Legs are killin me today.
Snatch: 85#, still working on a more perfect form. Form is still decent at this weight.
C&J: 105, stopped the jerk after this. Was loosing it mentally, rushed for time. Finished with 116.5# clean 123 is my max clean before I got hurt in early summer.
3rm FS: 138#, missed last 3 Saturdays for this. This is where I left off then, at least.
Did the metcon like a little more strength like. I wanted to do #75(prescribed), so I broke all reps into 3’s and 4’s
Instead of banded bar muscle ups, I did C2b pull-ups with a light band , 3’s and 4’s
Bar Dips- easiest part, did like 4-7 reps at a time
Still pretty good workout. I was sweating.. Rested just enough to have no misses…30 secs between sets
M/31/175
Decided is “Un”-load yesterday. Back at it today
1) 200(-5#) second time I hit this ever. Missed 210
2) 250(-5#), got under 265 twice cannot get it up #StoryOfMyLife
3) 270(+5 or 10 can’t remember) with a belt. This sucked. But I’ll take the PR!
CND
10/12 bar MU in 9:30 when both hands bubbled up. Got a pocket of blood on each hand so that’s enough of that.
Back to NCAA Football. However my boys play Monday #GoCanes.
I got to singles when I need to protect my hands. A guided fall from the top cuts the friction down on the hands significantly
Canes? -1 for you Junkin…I thought you were better than that
bbg
1.) 105 kg (-5) went down and hit 100 kg 3 times. Gotta slow down my first pull
2.) 150 kg (-2). caught 155 kg twice but couldn’t squat it up. http://instagram.com/p/sVOpY3l4Oh/
Strength
1.) 147 kg
CND
did what chris did 9-7-5 of bar muscle ups
11:48 Im super inconsistent with BMU’s
Strength: Did 295# for 3 Thursday night for the team series. Got 300# for 2 before going into a catchers stance.
Conditioning:
13:51 RX
Went to singles on bar MU to protect my already ripped hands.
Strength
250×1 – almost got the second
Cond
18:10
TOW Power
Snatched a lil…
Clean and Jerk a lil…
Cond. changed to 12-9-6 so that I didn’t kill my hands (upcoming comp). 11:38
BBG
Only C&J. Hit 280# (-5#)
Conditioning
10:50
Outlaw Barbell since it doesn’t get posted anymore.
M/68kg-150lbs
WL
1) (Max Snatch) 97kg/214lbs
2) (Max Clean and Jerk)123kg/273lbs
Not PRs but really happy with these lifts and how consistent I am.
Str
1) (3RM Front Squat) 136kg/299lbs
2) (3RM Bench Press) 78kg/172lbs
BBG
1) 110 kg (-6)
2) 132,5 kg (+2,5 PR) and 140 kg clean (5kg clean PR!)
Strength
145 kg (-2.5)
Cond
Super slow, spent most of the time not to rip my hands, lost at least 2 min
9:52