De-load week! Last one before the final loading phase of the off season.
We were so inspired by watching, what little coverage we could find of the World Weightlifting Championships, we’ve decided to put together our own highlight/commentary videos. Since the American media still thinks Weightlifting is the thing Ronnie Coleman does, my buddy Chris Clyde and I decided to take matters in our own hands. Tomorrow we should have the first episode up, assuming we can figure out how to get two people on the same Coaches Eye mic.
Until then… If you haven’t see this, I assume you live under a rock or actually left the house this weekend. This is the man who is most likely the greatest Weightlifter on earth, Ilya Ilyin. With this 242kg/532.4# Clean & Jerk he broke the 105kg World Record (after missing 239kg) and won another world title. He did it in front of his home crowd, and has STILL never been defeated, in any of the three weight classes he has been/is the World Champion in.
WOD 141117:
BBG
5X1@80% Snatch from blocks (just above knee) – rest as needed
BB Cycling
3X3@80% UB Hang Snatches (full) from the Power Position – rest 90 sec.
Strength
1a) 4X5@75% Front Squats – rest 90 sec.
1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.
Conditioning
5 rounds for time of:
20 Calorie Row
20 Wall Balls 30/20#
Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.
Almost all of the coverage is up on either Weightlifting Union (Russian) or wlift84 (Mandarin I think) youtube channels. The Russian commentary is quite amusing.
BBG off 175
BBC off 140
Strength
a) off 220
b) done in sets
Cond
10:55
BBG: off 205
BbCycling: off 180
Strength: 1a) off 230
1b) 5,4,3,2
I just want to put that on repeat all day!
BBG/BBC: didn’t do…wrist fucked up
Strength:
1a) 157.5#
1b) done
Conditioning: 16:57
Cond- 5rounds
20 cal
15 wall balls with #40 slam ball
11:12
BBG
5×1 at 180# (no misses)
BBC
3×3 at 160#
Strength
a) 4×5 at 225#
b) 4×10 ring dips without tempo (chest is still sore from local comp Saturday)
Conditioning
5rds
20 cal row
15 wallballs with 40# slamball
12:49
bbg
1)225
bbc
1)195
str
1)235
2)done
cond
later
Conditioning
13:50 with 20# wall ball at 12 ft target
31/M/174#/Northeast
IG: @goalie858
BBG:
Off of 195#
BB CYCLING:
Off of 170#
STRENGTH:
1a)Off of 270#
1b) 10/10/10/10….first time getting all UB
COND:
Did ECC WOD#3
20 min AMRAP
50 Wall balls 20#
50 Dubs
40 Box jumps 24″
40 T2B
30C2B…. T2B then C2B was the toughest stretch….my griiiiiiiiiiiiiiiiiiiiiiip!!!
30 Bar facing burpees
20 Cleans (145#)
20 Jerks (145#)
10 Snatches (145#)
10 Muscle-ups….. pumped about these because my grip was done and I was gased but still did 8/2.
1 rd + 18 wall balls… kind felt like I did after Tommy Mac dominated me!
BBG
132#
BBC
132#
Strength
1a) 205#
1b) done
Conditioning
20:26 – there is a little distance between our rower in the garage to the rig with wall ball targets out back + i suck at regular wall balls much less 12′ target ones
Deload work= Done
Conditioning
11:42 30# ball at 10′
On the 75% for the front squats, is that 75% of our 5rm or of our 1rm?
F/29
Conditioning: 15:28 (20# wall ball)
BBG
56kg
BB Cycling
52kg
Strength
1a. 72kg
1b. Jut glad to have gotten through them …. Holy sore arms!
Conditioning
14:06
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/3/3 – Had Comp Team training yesterday…had 30# WBs lol
Sn: 160# off of 200#
Sn Power Pos: 150# off of 185#
FS: 205# off of 275#
Dips: all UB
Conditioning: 12:59 w/ 30#
BBG
Off of 185#
*no misses, finally felt good with these today
BBC
Off of 185#
*no misses, also no idea how this and my snatch from the blocks are the same. I feel really solid from this position.
Strength
1) off of 290#
2) all UB
Conditioning
13:57 to 12′
BBG
1.) done @ 185#
BBC
1.) done @ 155#
Strength/Skill
1a.) done @ 235#
1b.) done
Cond
13:15, with 30# D-Ball (aka, sucked)
1 – 80-85 kg
2 – 63-66-70. Felt light.
3a – 105. No belt no wraps. Felt ok
3b – difficult but done
Wod – 11:20. Done with 20# ball 12′. Should have done under 10:30 if I wasn’t such a pussy
Mfs 6/6/2
BBG: Made up some of yesterday’s due to missing
5×1 Snatch: 225, 245 (f)
5×1 C/J: 300, 315(f-2x)
5X1@80% Snatch from blocks (just above knee) – 175, smooth
BB Cycling
3X3@80% UB Hang Snatches (full) from the Power Position – 175 smooth
Strength:
1a) 4X5@75% Front Squats – 275 felt easy
1b) done.
Conditioning: 1) 3 rds 15 thruster 95# / 15 Bar facing burpees: 4:20
2) 5 rounds for time of: 10:12 w/20lb wb ~30was being used and didn’t need it after thrusters
20 Calorie Row
20 Wall Balls 20#
Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.
BBC:
1) Off 205
Strength:
1a) Off 285
1b) Done — UB/no tempo
Conditioning:
12:00 Rx with 30# D-ball
BBG
Done at 75#
BB Cycling
Done at 70#
Strength
1a) 95#
1b) Subbed 5 strict dips, 5 strict pullups; first set unbroken, rest split up
Conditioning
First OLW workout to break me.. scaled to three rounds. 11:09. First round went okay, and wall balls were better than expected (sets of 5); second round was also tolerable, but not as easy on the wall balls. third row killed me and then it got in my head that this was going to take much longer than I expected (though I had quite low expectations). Third round of wall balls were in 2s and 3s, which I know I am better than that. Got frustrated, and cut it at 3 rounds.
I haven’t had a mental breakdown during a WOD since I started Outlaw and this one didn’t even seem so bad compared to plenty of other WODs that I pushed through, so it was even more frustrating to struggle here. Tomorrow is a new day.
BBG:
5×1@135
BB Cycling:
3×3@110
Strength:
1a)4×1@195
1b)6+3+1/6+2+2/5+3+2/5+2+2+1
Conditioning:
11:36rx (to 12′ target)
Blocks snatch 155
Hang snatches 155
Front squats 255
Dips-with mini band
Con
5rds
50 du’s
20 wb 20#/12ft
12:17
M/29/153/NorCal
BBG
1. 145
BBC
1.95
Strength
1a. 165
1b. Done
Conditioning
13:57Rx
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