Yesterday I had the privilege of hanging out and training at Cougars Weightlifting Club, in Brisbane QLD (that’s in Australia for you ‘Mericans). I got to spend some time with the people pictured below – Miles and Angela Wydall. They’ve run Cougars for something like 20 years, and Miles also happens to be the Aus Olympic Team Head Coach. Miles has coached arguably Oz’s best male lifter ever – 2 time Olympian, and 3 time Commonwealth Games medalist, Damon Kelly – and Angela coaches the #1 ranked female lifter in Oz, Erika Yamasaki.
When I walked in it was about 80 degrees in Brisbane, and Cougars – which has no AC – was at least 100. At 5pm, on a Monday, there were at least 60 lifters sweating through their session. Miles told me they’ve had to stop accepting new lifters because they didn’t have enough space. Every one of the at least 25 platforms were shared by anywhere from 3 to 5 lifters. I started to warm up, and couldn’t find a bar. I asked Miles if there were any free, and he found me a beautiful 20 year-old Eleiko. They have 30 men’s Eleiko bars, which were all in use, and he had to grab me one of “the old ones” he had in hiding.
I lifted on the blocks that are set up in the back corner of the gym on their comp platform. I mostly watched, talked to the lifters, coached a little, and snatched once or twice. There was no way I could concentrate on lifting; watching was way more fun. I saw national champions lifting next to a ton of school-age kids, and got a front row seat to watch the entire gym cheer for new training PRs from two of the best lifters in the house (including a near flawless 183PR total for Erika @ 53kg).
To say that Cougars is the best WL gym I’ve ever been in is an understatement. It’s one of the best places I’ve ever been, period. I know that I’m a nerd, but Cougars is a barbell utopia. If you’re ever in Queensland, make a pilgrimage to Cougars. I guarantee Miles and Angela will be happy to let you join in, if you can find a free barbell.
WOD 150120:
BBG
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
*Sequence ends on 5th set of BS.
4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
Conditioning
1) For time:
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.
Rest as needed between 1&2.
2) This is a repeat, with a change in length of pieces…
7:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
With no break…
3:30 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
BBG
170, 175, 180, 185, 190, 195, 205 (2/3*)
*missed last jerk
Strength/skill
1a) off 370#
1b) 15+4, 13+3, 11+3, 10+2
Conditioning later
Conditioning
1) 5:47
-Thrusters (38/7/5)
-legs were fine, shoulders died on me
2) 7 min portion = 3 rounds + 7
3:30 portion = 2 rounds + 5
AM session
7min EMOM
1.) 185
2.) 195
3.) 205
4.) 215
5.) 220
6.) 225
7.) 255
Hit one rep at 255 when the clock ran out. Took way to much time loading the bar. So it wasn’t TnG but I finished the other 2 reps a couple seconds after I dropped. TnG until that point
Cond- 7:30 RX (30.10.10) 3:56 for row and thrusters… C2B are currently Kipping.
7:00 easy pace 2 rounds+ 6
3:30 1+3
EMOM
177-185-195-205-200×2
Everything felt really heavy today
Strength/Skill
Backsquats off 400lbs
5strict/7kip
5/5
5/6
2/10 fell off wall after 2 then kicked up immediately into the kips
Conditioning
For time – 7:13
7min paced – 2+3mu
3:30 – 1+3 felt dead after 1st round
Thrusters broken 35/15
Been following for about 3 months.. First post.
Still tight from wodapalooza.
Stayed at 195. For emom
Back squat based off 345
HSPU: 15+11, 15+12, 15+12, 15+10
Conditioning part 1
5:47: Thrusters UB
Second part of conditioning tonight
cond part 2; 2+2 muscle ups
Conditioning:
For time – 5:57
Conversational pace – 3 rounds?
ME 3:30 – 2 rounds + 5 MU
Still exhausted from competition this weekend
EMOM:
205
215
225
235
245
255
265
All unbroken
Back squats off 375#
HSPU
22+4
21+4
17+3
14+4
Felt way worse than last week
BBG:
1) 140, 145, 155, 160, 165, 170, 175(1)#
Strength/Skill:
1a) off of 290#
1b) 12/13, 10/11, 8/10, 8/7
Conditioning:
1) 6:31…thrusters unbroken but slow
2) 7:00 AMRAP: 1 round plus 3 S20H I think
3:30 AMRAP: 2 rounds + 1 MU
BBG
155-165-175-185-195-205-210
Strength/Skill
1a) off 375
1b) 10/3×4 shoulders felt crushed today.
Cond
1) 6:00 (did this before all other work as kind of an extreme warmup)
2) 7:00- 4rds
3:30- 2rds+13
Pcnpj
225
235
245
255
265
275
295×2 throat chopped myself good
375
15
405
8
425
7
455
10
455×1 little light headed think I blew my load in first set at 455 the rep wasn’t hard just didn’t want to black out at that weight
?
405.
Stuck with strict again on Hspu with a 4 in deficit this week
Conditioning 1
7:06 no way no how on thrusters after the comp this weekend and yesterday. Pullups slow. Shoulder is acting up
Conditioning 2
Decided a nap was a better idea before work than this. The squats got me today
Bbg- kept the Cj real light, testing the leg, feeling better
Squats based off 435
Hspus 25+4/16+4/15+3/15+4
Con later
IG: @mrernestiempire
(All weights in pounds)
BBG: 170, 180, 190, 200, 210, 210, 210 *Stopped at 210 because it felt super heavy today.
S/S: 1a) off 370
1b) 12+5, 8+4, 7+5, 8+6
Conditioning: The one rower at the gym (I workout at a YMCA) was in use and the guy didn’t want to give it up for the little bit it would’ve taken to row 30 calories. So just did the thrusters(34/6/10) and 20-C2B. At the 20 mark muscles started tightening up and hit a fatigue wall so I stopped there, I guess the 8 hours of sleep in the last three days has caught up to me.
Didn’t push BBG with my knee
BBG
1.) 155×2 sets/165×2 sets/185×2 sets/205×1 set
Strength/Skill
1a.) off 400# (Training Max) – to low box, these are feeling more comfortable
1b.) 12+4/10+6/13+5/10+5
Cond
1.) 6:57, 25/15/10 on Thrusters. Wasn’t getting bounce and prob 5-10 no reps cuz of depth (knee)
2.) DND, time
BBG:
150/155/160/165/170/175/185
Strength/Skill:
1a)240/255/270/290/270
1b)3+2/2+6/2+6/1+5
Conditioning:
1) 10:49rx
2.)2+5
3.)1 (gassed)
Conditioning:
5:50 Rx (30,10,10)
7 min amrap 2 + 3 mu and 6 S2OH
3:30 amrap 2 rounds + 3 MU
Want to die
M/31/185/5’11”
BBG
115-175
Strength/skill
1a) based on 345. All reps felt solid.
1b) 4+4, 5+3, 5+3, 4+3
Conditioning
10:25 ran out of gas on this
That was enough for today. Need food and sleep. On a good note 5 strict HSPU was a PR.
WOD 150120:
Flexibility
4×0:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.
Static Shaping
3×0:40 L-Sit on Parallettes
3×1:00 Chin to Toes HS Hold
BBG
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
195/205/215/225/235[2+1/0]/245)/stopped
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
*Sequence ends on 5th set of BS.
4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds
315/345/365/385/365
1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds
10+10/10+4-6/10+10/10+6-4
Conditioning
1) For time:
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
4:59 (50 UB – holy quadzilla)
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.
Rest as needed between 1&2.
2) This is a repeat, with a change in length of pieces…
7:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
4+3
With no break…
3:30 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
2+2
Bbg: up to 215
Strength: 1a) off 315
1b) 14+4,10+3,7+3,7+3
No time for conditioning today
BBG
160, 170,180,190,195,205,210- All UB
Strength/Skill
1A)Squats off 365
1B) HSPU (15s,10s + Abmat) (7+3/ 7+2/ 7+2/ 7+1)
Conditioning
1) 8:10- Thrusters UB
2) 3 Rds + 3 MU
3)1Rd + 2 MU
BBG
185
205
215
220
225
230
235
11+8
9+7
9+7
8+5
First things first… I can’t even handle how much Fore Head is in that picture!!
4:30am Session
Strength:
1a. Off 400#
1b. Did with thick 45# plates and abmat. 10 strict + 10 kipping each round
Conditioning #1:
6:05 (27/13/10 thrusters and 10/10/10/5/3/2 pull ups)
4:30pm session:
BBG:
Body rocked and short on time so did EMOM of doubles then single to warmup
185#x2 205#x2 225#x2 245#x2 265#x1
Conditioning #2:
4
2 + 15 S20
Fuck 93 S2O, I wonder why my shoulders are tight
BBG:
185 – 195 – 205 – 215 – 225 – 235(1)… Stopped at 6; low back smoked from yesterday
Strength:
1a) Off 405#… missed 3rd rep at 85%
1b) 6/0 – 18/7 – 12/5 – 10/5… Foot got caught on the wall (cinder block) during the first set.
Conditioning:
1) 8:47… Thrusters: 21/11/10/8; C2B were garbage
2) Shoulder got hot after first 3 MUs, so called it a day
BBG)
C&J EMOM: 145, 165, 175, 185, 175, 175, 175 all UB. Last week did 185 for last three sets, but they were all singles. Really focused on staying UB this week.
Strength)
Back Squats: 230, 245, 265, 280, 265 (based off 330)
HSPU: 15+2, 9+3, 8+4, 7+3 a little worse than last week, but still felt decent
Cond)
Later
M/age 48/ bodyweight 155lbs
Like many of the other Outlaws posting here, shoulders are feeling pretty beat up from the ME ttb and hspu work.
emom 7 PC&J: 135-140-145-150-155-160-160 +5 from last week
BS: off of 316 – felt solid
HSPU: poor performance today: 25-24-19-16
30 cal row, 50 thrusters 65, 40 c2b: 8:48. thrusters were 25-10-10-10-5 c2b were 10-5-5-5-5-10 which was ok.
7min amrap 3 rounds
3:30 amrap 2 rounds + 4 MU
Scaled s20 to 95 as shoulders felt trashed
M/age 48/ bodyweight 155lbs
Connectivity: pike stretch, 40s L hold, 60s chin and toes HS hold
Like many of the other Outlaws posting here, shoulders are feeling pretty beat up from the ME ttb and hspu work.
emom 7 PC&J: 135-140-145-150-155-160-160 +5 from last week
BS: off of 316 – felt solid
HSPU: poor performance today: 25-24-19-16
30 cal row, 50 thrusters 65, 40 c2b: 8:48. thrusters were 25-10-10-10-5 c2b were 10-5-5-5-5-10 which was ok.
7min amrap 3 rounds
3:30 amrap 2 rounds + 4 MU
Scaled s20 to 95 as shoulders felt trashed
Did the connectivity drills.
BBG : 7 min EMOM : p. Clean and push jerk: 55-60-65-67.5-70-72.5-75kg
1a. Back squat: 87.5-95-100-107.5-100kg
1b. HSPU: 4+7-4+7-3+6-3+7(10cm foam) better than last week.
Conditioning: 1. Rxd: 10:42min
Was going to do the 2nd conditioning after coaching but was exhausted so went home.
BBG
110,120,130,140,150,160,165(2) 3rd rep after time
S/S
1a) 165,175,190,200,190
1b) 11,9; 8,8; 8,7; 6,6
Conditioning
1) 12:09 RX
2) not enough time
EMOM for 7:00-3 UB T&G Power Clean & Push Jerks* – 140, 170, 185, 195, 205, 215 (2, 1), 220 (2 reps)
4) Back Squat (based off 385
1b) 4XME Strict + ME Kipping UB HSPU 26/6, 23/3, 21/4, 18/4
Conditioning 1 – 5:45 did 44 UB thrusters. would have been faster had I not started the c2b with a big set
7:00 AMRAP at a conversational pace 3 res plus 3 reps
3:30 since I had started MUs continued with them and did 1 rd plus 15
BBG
185-205-225-245(f 3rd pj)-245(f 3rd pj)-225-225
Strength
Based off 380
10+7/ 10+5/ 8+7/ 10+5
Conditioning
6:27 – my dog was going crazy had to put him away in the middle of thrusters
4 rounds
2+5 rounds
BBG- 185, 205, 215, 225, 245, 255 (1), 235.
1a.) squats based off 410.
1b.) 12+6, 10+6, 8+6, 8+4
Conditioning
Thrusters UB 5:57
BBG: EMOM for 7:00-195/205/210/210/215/220/225, stayed on it this week/fell off rest time a little on the last minute
3 UB T&G Power Clean & Push Jerks*
Strength/Skill: 335/365/385/405/385
*Sequence ends on 5th set of BS.
Only 3 sets: 7+3 ~did HSPU’s in the wod
Conditioning: Different – partner wod for comp this week.
BBG
180×2
Strength
off 285
4+7,3+8,3+7,3+6
Cond
A) 9:53
B) HR at 155 1+12
3:30 = 1 + 1