150206

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.

42 thoughts on “150206

  1. 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.

  2. 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

  3. 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

  4. 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

  5. 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 🙂

  6. 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

  7. 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.

  8. 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.

  9. Bbg
    125, 135, 145, 155
    165, 175 failed power, 175 failed power, holy legs.

    Cond: 10 deads into rd 16.
    Strength tomorrow

  10. 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

  11. 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!

  12. 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

  13. 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…

  14. 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.

  15. 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)

  16. 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

  17. 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

  18. 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

  19. 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.

  20. 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..

  21. 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

  22. 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.

  23. 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)

  24. 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

  25. 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.

  26. 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..

  27. 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.

  28. 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!!

  29. 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.

  30. 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.

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