Deload week, boys and girls. Testing week coming, then it’s time to get ready for The Open. Cue scary theme music…
Full recap on the AO coming tomorrow, along with many videos and pics. Here are a few quick highlights…
The Captain, Marco Coppola, with a 144kg/317# lifetime PR Snatch as part of his 14kg meet PR total of 320kg (to finish 7th in a stacked 105kg weight class).
Outlaw Barbell Head Coach, Jared Fleming, with a 167kg/367# meet PR Snatch as part of his 6 for 6 performance, and meet PR total of 363kg (his 197kg/433# Clean & Jerk was also a PR). Jared’s performance was easily one of the best in US Weightlifting history, and moved him into the position of NUMBER ONE ranked male lifter in the country.
The Queen, Cassidy Duffield, with a 91kg/200# meet PR and Gold Medal winning Snatch. This was the second biggest Snatch of the meet, for all weight classes.
WOD 141215:
BBG
1) 5X1@80% Snatch from blocks (just above knee) – rest as needed
2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed
BB Cycling
3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.
Strength
4X3@80% (of 3rm) Front Squats – rest 2:00
Conditioning
3 rounds for time of:
9 Power Cleans 205/140#
21 Ring Dips
Time to get back to work. Watching the AO made me want to switch to weightlifting…. JUST KIDDING
I’d consider that switch if I was actually good at it.
But for real, the atmosphere was electric and fun to watch all day long no matter what session or weight class. Everyone can respect great technique and hard earned lifts no matter if they are the top lifter in the class or not.
BBG:
1. 100kg feet and sitting in the bottom were my focus
2. 117kg using oscillation on the dip was my focus
BBC:
1. 80kg
Strength:
1. 275#
Conditioning:
PM Session
4:34
BBG
135 (from hang above knee)
165 (same position as above)
BB Cycling
120: 5, 5, 5
Strength
175
Conditioning
With team
(10′ EMOM 2 TnG power snatches)
(5 rounds of Cindy, 20 power cleans, 5 rounds of Cindy)
BBG
1) done @ 170# no misses
2) done @ 215# no misses
BBC
Done @ 135#
No misses
Strength
Done @ 245#
Conditioning later
Conditioning
4:19 Rx
PC drop & go singles, focused on fast reload
Dips
1st UB
2nd UB
3rd 10/6/5
BBG: 1) off 215
2) off 245
BbCycling: off 215
Strength: off 255
BBG
1) 175
2) 215
BBC
135
Strength
230
Cond
4:56 cleans were singles.
Nice! I was trying to break 5 min.
BBG:
1) 135#…wrist hopefully getting better?
2) 180#
BBC: didn’t do. Don’t want to push the wrist
Strength: 176#
Conditioning: 8:23. Ring dips mostly singles
5:54 first round unbroken big mistake left me on the edge rest of the Wod.
31/M/175#/East Region
IG: goalie858
BBG:
1) Off of 205#
2) Suppose to be off of 270# but did some retarted math and ended up doing 230#, which is 80% of 285#. Oh well, no misses and wasn’t that bad!
BB CYCLING:
@ 135# and felt effecient and AWESOME!
STRENGTH:
Off of 285#
COND:
5:37….dips UB until 3rd round and went 15/6. Cleans were all singles.
BBG
1) 135
2) elbow problems in front rack so worked on strict HSPU.
BBC
110
Strength
185 this is only 70% same problem as above.
Conditioning
10min Airdyne
30sec at 85%
30sec at 50%
Need to ice this elbow and be smart this week.
BBG
1.) @ 190#, Monkey Fucked one of the reps, powered it
2.) @235#
BBC
1.) done @ 145#
Strength
1.) done @ 265#
Cond – done literally 1 minute after finish the Fronts
6:25
BBG
1.) 210lbs (one miss 3rd set, made it up)
2.) 260lbs
BBC
3×5 @60% of 1RM snatch
1.) 165lbs
Strength:
4×3
1.) 255lbs
Conditioning
6:07 (cleans 1st round unbroken and mostly TnG the entire time)
28/170#/5’9″/M/CenEast
@GoBlueAlum08
1/1/1
Sn: 160# off 200#
C&J: 200# off of 250#
UB Sn: 130# off of 200#
FS: 235# off of 295#
Conditioning: 7:53
R1: 7/7/7
R2: 7/7/4/3 – could tell I was starting to lose it
R3: 6/4/3/2/2/2/1/1 – and there it went
BBG:
1) 195 — no misses
2) 235 — no misses
BBC:
1) 165 — no misses (gassed the hell out of me)
Strength:
1) 255
Conditioning:
8:30 — dips went to shit halfway through the second round
BBG:
1) 5X1@80% Snatch from blocks (just above knee) – 185, on the minute
2) 5X1@80% Clean from blocks (just above knee) + Jerk – 240, on the minute
BB Cycling
3X5 UB Snatches (full squat – from the floor) @ 155
Strength:
4X3@80% (of 3rm) Front Squats – 335, rest 2:00
Conditioning: 3 rounds for time of- 5:11, enjoyed it
9 Power Cleans 205#
21 Ring Dips
M/29/153/California Region
BBG
1. 150
2. 200
BBC
125
Strength
195
Conditioning
6:38Rx
TGI Deload WEEK! Did a competition Saturday and lungs are still dying from it..
BBG
1) 80% of 95# = 75#
2) 80% of 120# = 95#
BB Cycling
Didn’t read right; did 8, 8, 7.. at 65% of 100# = 65#
Strength
80% of 135# = 110# (did 115# based on plates available)
Conditioning
Scaled cleans to 105#, 80% of max clean; subbed HRPU for ring dips
10:28. Shoulders. Smoked.
BBG
1) 115 (no misses)
2) 140 (no misses)
BBC
95 (no misses)
Strength
160
Conditioning
7:50 @140# last 6 or so ring dips were singles. cleans were TnG (no bumpers) broken 5/4, 5/4, 3/3/3
I haven’t posted much been a bit crazy with wedding plans, Off On honey moon now so will miss a bit this week too.
1. Snatch: 57.5kg
2. Clean and jerk: 72.5
3. unbrOken Snatches: 47.5kg
4. FrOnt squat: 65kg
Didn’t dO the cOnditioning ran out Of time. Will try do what I can while away. Will be in the mountains so will see.
M/48/155
AM: Shoulder press 4×5 @ 80% of 5rm = 40kg
Front squat 4×3 @ 80% of 3rm = 82kg
PM:
Block snatches – 5×1@130 easy
Block cleans = 5×1@155, not easy
tng snatches 3×5@65% = 120 easy
Conditioning: Did class wod, 13.1 instead because 205 is my 1rm for power clean.
40 target burpees 6inch
30 snatch 75
30 target burpees 6inch
30 snatch 135
20 target burpees 6inch
30 snatch 165
I got 154 reps total, 4 snatches at 165. That’s 4 more reps and 100 places better than I got in the open. Would have been ranked between #44 and #50 worldwide in my age group. Pretty glad about that.
Snatches 165
Cj 225
Ohs bodyweight test 13 reps at 190#
Got a long way to go to hit froning status
Con 8:02
Cond: 4:51