Actual contest winner.
http://instagram.com/p/xW-UYyML0N/
Real contest winner.
http://instagram.com/p/xW-8vfsL1k/
New dates for both the Science & Precision series, and the Outlaw Barbell training camps will be live tomorrow.
WOD 150105:
BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds
1b) 4XME UB TTB – rest EXACTLY 60 seconds
Conditioning
3 rounds of:
3:00 ME 6″ Target Burpees*
*Rest between rounds until HR drops below 110BPM.
AM Session
7min EMOM Power Snatch x5
1.) 120
2.) 135
3.) 140
4.) 150
5.) 155
6.) 165
7.) 190
*all TnG
Terribly weak today. Back to being at the box at 4:30 am and I certainly wasn’t ready.
BBG:
135# TG
145# TG
155# TG
165# 3/2
165# 3/1/1
175# 2/1/1
185# singles
*last week I went UB up to 185#, not today haha
Strength/Skill:
1a. 90kg 92kg 92kg 94kg (-10kg from last week)
1b. 25-15-15-12
Conditioning:
later
IG: a_a_ron0123
BBG
105 t&g
115 t&g
125 t&g
135 t&g
145 t&g
155 t&g
165 4 t&g/ 1 single
Strength/skill
1a) 160, 16, 170, 170 (+10 from last week)
1b) 37, 24, 20, 15 (96 total & +3 from last week)
Conditioning later
165 on 2nd set for strength
Conditioning
59 *HR decided not work this round
55 (154 HR)
53 (157 HR)
167 total
Team workout inside today (the Yard was a crisp 23 degrees this AM)
3 round of 1 minute work / 1 minute rest
Row for calories
Push-ups
Air squats
KBS (32 kgs)
Ab mat Sit-ups
26yo/BW 175
BBG:
140/155/165/175/180/185/190×3 (dropped to 175 and finished)
Strength/skill:
1a) 195/205/210/220
1b) 32/19/15/15
Conditioning:
53/52/52
BBG
1. 105, 115, 135, 135, 145, 145, 155#
S/S
1a. 145, 145, 145, 155#
1b. 15, 18, 17, 17 reps
Cond: wore a HR monitor*
1.) 49 burpees 160 BPM- 5mins rest
2.) 50 burpees 168 BPM- 6 mins rest
3.) 48 burpees
147 total
BBG: up to 160
Strength: 1a) 185
1b) 17,15,12,10
Conditioning: 44,51,47 – 142 total
Conditioning:
54, 55, 52
About 3-4 min rest (no HR monitor)
Strength later today
Power snatch:
120
145
155
160
165
170 (3,1,1)
175 (1,1,1,1,1)
Snatch balance + OHS/ t2b
205/31
225/29
230/27
240/27
Bbg: tried smarter sets this week as to not fail the final emom.
115 (50% p snatch), 135, 155, 165, 175 all t&g. 185 x3 then 1s, 195 singles too but completed in min. Coming off a brutal flu /sickness this weekend this killed my lungs!
Strength: 1a) 265, 275 & 285 X 2. Felt way better than last week when I did it as 9 reps haha
1b) 1. 27 2. 22 3. 26 4. 25 = 100 t2b
Cond: in half an hour when this class finishes their wod
24/m/195
Conditioning: 51, 50, 52. Only took about a minute for my hr to drop from 165+ to 110. Guess that’s good but ouch!
EMOM:
115-135-145-155-160-165-170 final set split 3/2
Strength/skill
155/20t2b
170/18
185/14
195/14
Conditioning
Using heart rate monitor
1- 51 (174 HR)
Rest 5min
2- 53 (177)
Rest 5min
3- 48 (176)
152 total
BBG: 85, 95, 105, 115, 125, 130, 135#
Strength/Skill:
1a) 140# for all
1b) 26, 21, 20, 13
Conditioning: 150 total (50/50/50)
Strength/skill
1a) 105 for all
1b) 11,7,8,8
Conditioning: I suck at burpees
35, 30, 32: 97 total
Bbg later with my new bar 🙂
She posts!!!
Bbg
65,75,85,95,105,115f, 105
snatches 115-155
snatch balance+ohs 155-170
t2b 24/16/13/12
burpees total 101
54
3:30 rest
47
4:30 rest
50
Tng emom
125
145
155
165
175
185
195
Complex
Worked up to 185 doing triples
Then Rob Stacy and I got into a debate about what the rep scheme was. He was very compelling with his argument and it sounded easier so I went with it
225 – 20
275 -15
285 failed
275 – 20
275 – 15
Next week I will perform the complex correctly
T2b got my core hard today
Burpees
46
42
38
Really just wasn’t there today on the burpees and 2nd set no rythem and quads. Last set had to peel myself off the ground after each rep.
P.Snatch: 35-40-42.5-45-47.5-50-52.5kg (all touch and go)
1a. 35-40-45-50kg
1b. 12-12-13-8
Did connectivity.
Burpees: 37-35-36 (rest +- 4min)
BBG)
95 TnG, 115 TnG, 125 TnG, 135 TnG, 145 2/2/1, 145 2/2, 135 2/2/1
Feeling more smooth with these and not so winded
Strength/Skill)
Later
Cond)
Later
Strength)
3x Snatch Balance + 2 OHS: 135, 155, 165, 175 felt very solid. 1RM snatch is 190, gonna try this complex at or near that next week.
BBG: EMOM 7: 5 PS
88 / 93 / 99 / 104 / 110 / 115 / 121(4 rep)
S/S:
1a) 99 / 110 / 121 / 126 (+5Lbs from last week)
1b) 13 / 13 / 9 / 13 = 48 (9 rep more than last week)
Cond: (3 min. Rest, No HR counter)
40 / 40 / 39
BBG
105-115-125-135-145-155-165
Strength/Skill
1a) up to 160 did these wrong last week.
1b) 30-30-25-25
Cond
58-56-53
bbg
1)145-205
str/sk
1)up to 225
2)28-25-22-26
cond
not 150 total
31/M/175#/East Region
IG: goalie858
BBG:
115/125/135/145/155/155(4/5)/145#…WEAK
STRENGTH/SKILL:
1a) 165/175/185/195# (+10#)
1b) 26/23/21/20 = 90 (+4)
COND:
47+47+52 = 146. Rest about 3 mins each. Last round felt the best when I got into a good pace.
M/185/5’11”
BBG
95-145 only 3 singles at 145
Strength/Skill
A) 95, 105, 115, 125
B) 20, 15, 12, 12
Conditioning
38, 38, 41
Took about mins to drop under 110BPM using digital monitor. That 6″ target really slowed me down..
And I’m thinking I did the complex wrong?? Each set I did 1 sn +2 ohs, 1 sn + 2ohs, 1 sn + 2ohs which really sucked.
No…you did it right. And yes it sucks!
Well…as long as “sn” means snatch balance
Ya, snatch balance. Damn, I sucked at that.
WOD 150105:
Flexibility
3×8 PVC Raises DEMO
Static Shaping
2×1:00 Arch Hold with PVC
2×1:00 Hollow Hold with PVC
Skills and Drills
3×12 Arch to Hollow Swings DEMO
*We’re working towards perfect leg form, for the next two weeks our focus is going to be on straight legs butterfly pull-ups/chest to bar.
BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
120/140/160/170/180/190/200(x3)
Strength/Skill
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds
155/175/195/215
1b) 4XME UB TTB – rest EXACTLY 60 seconds
4×25 UB TTB
Conditioning
3 rounds of:
3:00 ME 6″ Target Burpees*
50/50/50 (HR around 160 BPM)
*Rest between rounds until HR drops below 110BPM.
I usually do the connectivity & conditioning in the am & hit up the BBG and strength/supplemental in the pm.
Snatch EMOM
135
145
155
165
170 3+2
170 5 singles
170 5 singles
A.) 205.215.225.240
B.) 21 20 16 17
M/195/28
Emom 7min
85,95,100,110,115,125,130
Strength:
1a)up to 135 (did it correctly this week, lots more OHS)
1b)did straight leg KB ab extension (nursing big rip on hand, better soon)
Condish:
10rft
15 cal Airdyne
6 Target burpees
13:48
BBG:
125 – 135 – 145 – 155 – 165 – 175 – 185 (All T&G)
Strength/Skill:
1a) 175 across
1b) 13 – 10 – 9 – 7
Conditioning:
46 – 44 – 44
1) 125,130,135,140,145,150,155 all T&G
S/S
1A)140,145,150,150
1B)23/14/14/12
COND
47 Rest 2 min
45 Rest 2 min
43 Rest till tomorrow
On IG: @mrernestiempire
(all weights in pounds)
BBG: 120, 125, 130, 135, 140, 145, 155 *all T&G except 155 (3/1/1), no misses!
S/S: 1a) 135, 155, 175, 195 *same weights as last week, however, last week I messed up and did 4×1 of the complex, this time I did it correctly
1b) 12, 14, 12, 9
Conditioning: 52 (4:30 Rest) 46 (5:00 Rest) 50
1- 55-60-64-69-73(3)-73(3)-66
Less than min rest makes it hard to recover let alone change weights. Damn these suck
2a – still discrepancy on this I did 1 sb + 2 ohs. 70/80/85/90×2 (fail).
2b – subbed strict pull up for shoulder
Wod-
53/50/49
Rest 1:30 and 2:00. Suck
Mfs 5/2/3
M/24/240/northwest region
IG: jporter43
1. 120, 135, 155, 165, 185, 195, 200 (only 3)
2. 205/13, 225/13, 235/12, 250/12 (dropped 3 set of OHS)
3. 48 rest 1:30
51 rest 1:30
46 rest 1:30
M/6’/160
BBG
75,, 85, 95, 105, 115, 125, 130(0 reps)
S/S
1a) 105×3, 115 (Done correctly this time instead of a single rep per set.)
1b) 15,13,12,10
Conditioning
40, 37, 41
M/48/155
AM: Incline Pressx3: 40-50-56-60-64-66kg
EMOM 10: even: 2 pause back squat 242lbs
odd: 10 pushups and 5 v ups
PM: Connectivity: pvc raises, 60s arch and hollow holds, arch to hollow swings
PS EMOM 7: 100-110-120-130-140-140-150 touch and go except for last set which was 3+1+1. +15 from last week.
TTB:41-25-20-22. 108 total, +3 from last week
Snatch balance+OHS complex: 140-140-140-150. Felt a lot easier than last week, but those ME ttb sets really take it out of me.
Festival of burpees: 52-53-52=158 total.
Subbed barbell work with a 2 hour tutorial session with a solid weight lifter who happened to come by my camp for the day. Worked on bringing the bar into the power position prior to my second pull and keeping my bar path vertical as opposed to prematurely launching to hit the bar
1a) 4X3 of 115, 135, 145, 155
1b) TTB 23, 24, 20, 16 *a little extra rest waiting for my turn on the bar
Conditioning 55 burp, 52 burp, 51 burp, took about 3:30-4:00 to drop to 109 BPM
Conditioning 3 rounds of:
3:00 ME 6″ Target Burpees*
*Rest between rounds until HR drops below 110BPM
Changed this up a little was supposed to be a rest day, but I wanted to condition so just did wod – made it:
3 Rds of:
2 Min. ME Target Burpees
1 Min. ME Goblet Squats 20 kg
with 1:30 rest between each
48/38
37/29
32/29
213 total reps, sucked
BBG 105,115,125,135,145,155,160
Complex up to 160
TTB: 21,19,15,15
130 burpees more like a 12″ target according to my partner
M/29/155/California Regiin
BBG
1. 100-115-125-135-145-150-155(3)
Strength
1a. 135-165-175-190(1+1OHS)
1b. 28-23-19-16
Conditioning
Rd1. 50
Rd2. 51
Rd3. 51