You guys remember this one? This was right around a year ago, and at the time Nick’s PR was 7 reps unbroken.
Well, last Saturday at the Boston pro day, he hit a new PR of 16. Not all of them are perfect, but I will be doing a critique video to show just how much better they are.
Weird. When you practice doing things right you get a lot better at them. Who knew?
Nick Bloch – 16 Unbroken Muscle-Ups (14 on video):
Side note: Anyone see the irony in the featured picture from today?
WOD 150206:
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerks: 1×5+1@60%, 1×5+1@70%, 1×5+1@80%, 1×3+1@90%, 1×5+1@80% (Based on 1RM Clean)
3) 12:00 AMRAP of:
2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Ubders
10 Deadlifts 275/185#
50 Double-Unders…
Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.
the guy to nick’s right is doing the kicksies?
That amrap looks fun…so it’s probably going to kill me, right?
Those were my first two thoughts, too…
Is the three position snatch performed in the order written? First from the floor, then from the hang, then from the power position? I ask because I have normally seen it prescribed in the reverse order.
AM Ssession
EMOM 14min
1.) 150
2.) 155
3.) 165
4.) 175
5.) 185
6.) 205
7.) 230
*UB as perscribed
When I was done with the EMOM I wanted to see what I could hit because it’s a fun complex. Hit 245lbs for snatch/hang snatch missed power pos. Elbow buckled in the catch. This is 5lbs off my max so that’s exciting. Split jumps really aren’t that bad with all the leg stuff we have done it prepared me for this! Thanks coach
1) 125, 135, 145, 155, 165, 175, 185
* a little bit of a press out from the power position at 185, but who gives a shit, I got it! Big confidence boost
2) off 285#
-Missed the jerk @ 90%
-Those percentage jumps kill me on the jerk, I need more reps to get in a rhythm
3) later
Conditioning
523 reps Rx
-73 of the 90 DUs
-I was surprised how long I was able to sustain those DLs
-UB on the DUs until the last set where I had to stop due to complete exhaustion
Could not hit the jerks once I got to 80%
m/20/175lbs/5’8
Outlaw follower for 2 and a half weeks now.
AM session
Outlaw connectivity
-shoulders and hips felt extremely tight and were stubborn to loosen up
14min Emom
135,145,155,165,175(failed power position due to form), 175(felt easy) 185(failed power position due to rushing hip extension)
-very excited that i hit 175 from the power position thats a 30# PR for me since the last time I’ve done power position. my positioning and form were horrible could only get 145.
split jumps- were fun they did get a little spicy toward the end
Strength and conditioning later
1) 105, 115, 130, 140, 150, 155, 160#
2) off of 230#
3) 454 reps (got to 84 out of the 90 DUs)
I think there should be a rule that you have to use male weight on the barbell during conditioning so you stop making us all look like panzys! Keep killin it!!!!
Pretty sure you counted your reps short. You got 11 more than me, giving you 534. Beast 🙂
BBG: 180
Strength: off 245
Conditioning: up to 12DL
Conditioning: 9 reps in to the set of 18 DL’s
*my feet hurt like a mofo, couldn’t push the pace
EMOM
165
185
200
210
220 (missed pwr pos)
220 (missed hang I think)
Hit 225 at each position but on like 10 different tries. Lower back was fried from conditioning in mornin
2) Off 330 (200, 230, 265, 298, 265) – no misses
Didn’t pause cuz back is fried, jerks felt great
Cond- 3 deads on the set of 18.
Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858
1) 135/140/145/150/155/160/165# all UB and split jumps done
2) Off of 285# and NO MISSES….really pumped I missed no jerks!
3) First time slipping on my new Metcons and they did not disappoint!!! 412… felt good but may have paced too much.
Anyone have an imbalance like my 50lb difference on clean vs jerk? I’ll have to base #2 on my jerk just to get any reps in.
1) 145×7 wasnt feeling snatchy today.
2) off 275 no misses
3) 18 DLs in RD of 18
Bbg
125, 135, 145, 155
165, 175 failed power, 175 failed power, holy legs.
Cond: 10 deads into rd 16.
Strength tomorrow
1.) 95/105/115/125/135/140/145
2.) 150/185/200(missed jerk)/225/200(missed jerk)
3.) finished round 14DLs and 70DUs
*paced too much
BBG
31-33,5-36-38,5-40-41-42,5 UB
Strenght: off 71 kg (Missed jerk on the last 3 sets. Had no power left in the legs)
Conditioning
16 deadlifts + 10 du
Did my mu program, feels good.
Great wod! Great program!
1) 85,95,105,115,125,135(lost power pos. forward), 125
2) 110, 130, 150, 165, 150
3)226 reps. or 12DL, 34DU @185 DU very broken
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)* 115, 125, 135, 145, 155, 160, 165 (dropped each)
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerks: based off 240
3) 12:00 AMRAP 398 reps (7 rds plus 46 DU)
then did some of Connectivity and finished with 30 MUs in sets of 3, taking my time, trying to be efficient
2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Ubders
10 Deadlifts 275/185#
50 Double-Unders…
EMOM 135/145/155/165/175/185/195
Sj’s done
2) skipped
3) Con Made it through 14 dl’s. Motor wasn’t there and paced to much.
1)EMOM
125/135/145/155/160/165/175, No misses
Split Jumps 20 seconds or less
2) Off 270lbs, no misses, but footwork was a little off
3) Conditioning
442 Reps (10 Deadlifts in Round of 18)
1) 116-121-127-132-138-143-154#
Split jumps done
2) based off of 252# – I missed the jerk at 90% and pressed out the rest of them
3) 373 reps – 21 double-unders in the set of 80
m/20/175/5’8
PM session
Strength:
185, 215, 245, 275(failed jerk, rushed recovery), 245
Conditioning:
4 reps in 18DL total of 436 reps
-fun WOD, feet hurt so bad but tolerable
PM Session
Strength 3sec pause + jerk
1.) 185
2.) 215
3.) 245
4.) 275
5.) 245
All felt good but I feel like I have a new PR in my lifts coming.
Conditioning
1 rep into the 16 deadlifts
*happy with this because it’s a weakness
BBG
155
165
175
185
195
205- missed the high hang reset and hit it.
210
Squats
190
225
255
285 failed jerk
255 failed jerk dropped 10 and hit jerk.
M/31/175
EMOM: 115/115/120/125/130/135/140: all hit
Based off 250#: all complete
Cond: Finished 5 DU of 70….being lazy in DL should have gone faster..
Am:Did connectivity drill. Had to modify the pull up pull overs. Ceiling to low. Did a 15min light airdyne.
Pm: emom 14min:
Snatch complex: 42.5-45-47.5-50-52.5-55-57.5kg
Jumping lunges: 20 each set
2. Pause f. Squats + jerk: 55-65-72.5-82.5-72.5kg (owe after those jumping lunges)
3. 12min amrap: finishes the 10 deadlift and 50 double unders + anouther 7 deadlift = 187 reps
Some of you have done a lot of deadlift for this one. I am happy with this for now, 125kg is still moderatly heavy for me so have to do 1 rep drop. Double unders felt good. Enjoy the weekend guys
1) Rested 60s instead of traditional EMOM…
155
170
185
195 (ox)
205 (ox)
205
220 (oox)… Lost the last rep standing up.
2) Off 310#… squats were hard (no pause after 70%); jerks were easy.
3) 16 DL + 0 DUs… DUs were rough.
BBG
155
165
175
185
195
205 (2,1)
210 (2,1)
Strength done off 265
Conditioning
Finished 18 deads and got 83 dus
534 reps Rx (did 9 Dl instead of 8 by accident)
1) 3 Pos Snatch EMOM
115, 125, 135, 145, 155, 145 all UB, failed the high hang snatch at 155
2) Done based off 250, only miss was jerk at 225
3) class wod
M/48/155 IG: mike.cook.1966
AM Session: Shouder pressx3: 30-40-42-44-46-49kg
Pause front squat + jerk. Off of 100kg. On the 90% set, I knew the jerk was not going to happen, so I did 3 jerk dip and drive, racked the bar, rested 20s, and then did the jerk.
Good mornings 3×5@60kg.
PM Session:
Snatch/split jump emom: 110-115-120-125-130-135-150 = 83%. Felt really good – fast, smooth and strong.
Conditioning: 271 reps. DU were pathetic. I am getting my own rope.
BBG
135-145-155-165-185-205-225(failed hang)-225(again failed hang) video IG: @chiefcaleb311
Strength
175-205-235-265-235
Made all
Conditioning
16 deadlifts +67 dubs
This kicked my ass..
Forgot to post yesterday
Snatches 135-155-165-175-185-195-200
Slowest split jump :19
Paused front squats based off 295. Failed jerk at 90%.
Conditioning
10 double unders out of 70
Had so much more drive for this workout but tripping on the double unders slowed me down.
1.) 105-155
2.) done based off 245 (no jerks)
3.) 348 (12 DL’s on the round of 16) finally able to do an Outlaw workout RX’d!!
WOD 150206:
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position): 145/155/165/175/185/195/205, got all
20 Split Jumps (each jump counts 1 rep), felt good/not terrible, burpee box jump much worse
2) Paused Front Squat: 195/225/260/295/260. missed jerk on last 3
3) 12:00 AMRAP- 8 DL on the Rd. of 18. 460 I think.
Whatever 8 DL are on rd of 18
1 Three Position Snatch (floor, hang, power position)-135, 145, 155, 165, 175, 185, 190-missed the high hang in the complex, but hit it afterwards.
20 Split Jumps (each jump counts 1 rep)-did 15 Box Jumps instead
2) Paused Front Squat (3 count pause in rock bottom) + Jerks: 1×5+1@185, 1×5+1@205, 1×5+1@225, 1×3+1@245, 1×3+1@275-missed the jerk
Had to coach a class after the front squats, didin’t finish the program today.