Juliette Chang-Fane – 65kg PR Snatch @ 58kg & 14-years-old:
http://instagram.com/p/yxO8UbsLyF/
Seven months ago she came to a camp as a talented 13-year-old girl, with some decent lifts. Today she came to camp as a seasoned, driven, 14-year-old young woman, and put a 3kg PR of 65kg/143# on top of a Snatch that had already matched the American record (current age group/weight class record is 62kg).
Baby girl is all grown up.
WOD 150207:
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean 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.
10 Ring Dips
2) “Nasty Girls V2″
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-ups
10 Hang Power Cleans 175/115#
Session 2:
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance
Coach, on “Nasty Girls V2” can the hang power cleans be taken from the power position? Or do they have to go to the knee?
Sure thing, Randall.
AM Session
14min EMOM
3 pos clean & 10 ring dips
1.) 185
2.) 195
3.) 205
4.) 215
5.) 230
6.) 245
7.) 280
Hit 280lbs but the hang was more of a mid thigh clean. Oh well could of went faster also. Ring dips felt great.
Plan to do everything else on Sunday. Taking my wife to Asheville for her birthday to see my buddies band. Some things are more important fellas she puts up with me doing this I think I can sacrifice lol… Maybe everyone have a good weekend
BBG
42,5-45-47,5-50-52,5-55-57,5 kg
Scaled ring dips to 7 reps after 3 rounds. Did a lot of dips yesterday while doing my mu program
Nasty girls V2: 16:50
Did bar mu but can’t string them together with high hr so did singles. The cleans felt really heavy
2 1/2 hour break
Jerks: 40-45-50-55-60 kg
Paused cleans: 50-55-60-65-70 kg
Decided to go running instead of rowing as I really miss running. Ran 5 km in 23:30, Nice and easy.
Did a beach work out this morning. Teams of 5, 30 min game with 9 pound med ball. Then did 4 laps of +- 300m run round beacons in and out the sea. Then had family lunch so will do the rest tomorrow.
Cleans
177
185
195
205
215
225
235
Ring dips all UB and slowest wS :11
Back was too fried to do the conditioning so I did 20min amrap of 5 burpees, 10 ghd sit-ups, and 30 double unders
m/20/175lbs/5’8
IG:@joshking161
-end of 3rd week of following outlaw and loving it
-back and hammys are fried
Session 1
Emom-
185,195,205,215,225,235,245(failed power position caught low in the rack)
dips were done UB 5strict + 5 kipping
Conditioning
-first time doing this workout
14:52
second session will be done later today.
Jerk – 205×2
Nasty Girl v2 – 21:01
Other stuff tomorrow.
Three position 190
Pulls 265
Row 6856 with HR average at 149…. man that was a boring half hour
Love following the blog… But why is there never any deadlifts programmed??
We did deadlifts yesterday
I understand that. But as a whole we hardly ever deadlift. I was wondering if there is a reason behind this. I did yesterday’s workout and feel destroyed from it.
I attended a camp and Rudy touched on this.
Basically we pull enough from the floor doing snatches/cleans. The lifts are done with more speed (read: more power) than deadlifts. Therefore we build sufficient pulling power here.
Also, deadlifts take for-fucking-ever to fully recover from.
Thank you. That’s the same info I got at a camp as well.
Also, check the FAQ… there used to be some info in there on studies Rudy did.
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)* 145, 165, 185, 195, 205, 215 (dropped 2nd rep), 225 (dropped each rep)
10 Ring Dips
2) “Nasty Girls V2″ 12:34
1.5 hr break
1a) 5X3 Jerk from Blocks/Racks – 155, 195, 215, 235, 240 x 2, missed 3rd forward but have it in me.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – 155, 195, 235, 275, 285 (lost back angle)
30:00 Row for distance probably worked too hard trying to edge out last time: 7431 m
Only 1 session
EMOM
200
220
240
260
280
295 (missed power)
305 – hit floor, missed hang, regrouped, missed hang again then hit power
*hangs hurt from deadlifts yesterday
Worked up to 300 for a triple for jerk, tried 310 but lower back couldn’t stabilize
Worked to 300 for pulls, didn’t push these too much, of course b/c of deadlift soreness
Only one session, so cut some stuff…
3-pos. clean (rested 60s; only did a couple of dips to test shoulder):
185
205
225
235
245
*Stopped after 5 rounds; back was smoked.
“Nasty Girls v2”
15:39 (57s slower than in November)
Jerks
255
265
275
285
295 (fail)
Adjusting my programming for a while so I won’t be posting as much. or I just post partial work as I’ll still be doing BBG, just Power everything, no Full Snatches/Cleans.
Session 1
1.) 3 Pos. Power Clean, up to 245#
Dips, all Strict and UB
2.) did a Partner Variant of Nasty Girls V2 with the GF
Session 2
30:00 row done
EMOM
185/195/205/215/225/235/245
Rings done
Con
Didn’t have time for version 2 so did the original 10:00
SESH1- 11am
BBG
185-195-205-225-245-255-275
Dips done at or under :10
Nasty ass girl v2
-12:33
Was super chillin on the pistols only cause lower back didn’t wanna help. Otherwise these usually fly..ish
SESH2
1a) 135-185-225-255-275×1
1b) 135-225-275-315-335
2) 3k – 11:00
What a week, definitely feeling it but feeling stronger overall.
Don’t have a HR monitor, any idea on a pace to hold for the row to be ballpark on HR?
Domonic Ernesti
IG: @mrernestiempire
Nursing an odd pain in my right hip for the last few days. Finally able to go through movements without pain but still taking it easy. Only did row and got 7222m (2:05 avg 500m pace)
My ace was between 2:05 and 2:15… finished with average HR at 149
for me between 800-900 at damper setting 7-8 keeps my heart rate 150ish
for me…800-900 damper 7-8
Session 1:
1) 140, 150, 160, 170, 180, 195(1), 185(2)
2) 17:23. My legs were too fatigued/sore for any of this. MU felt good at least but damn
Session 2:
1a) 195, 210, 220, 230, 235# . So good to finally go heavy on jerks again
1b) 215, 225, 235, 235, 240#
2) 6,053 m
+1 on the legs
m/20/175lbs/5’8
session 2
1a) 225,235,245,255,265
1b) 225,245,265,275,300
conditioning = movie time!!!!!! Blood & Bones
Row- 6682meters
Session 1)
1)165/175/185/195/205/215/225
Dips all ub, alternating strict and kip
2) 19:26, about 1 min off Nov., pistols we uber slow
2hr. Break
Session 2)
1A)185/205/215/225/230
1B)225/245/255/265/270
2) Conditioning 30min Row
Easy 7551m / 1:59 avg 500m pace
only had time for session 1
1) 110,120,130,140,150,160,170
Dips done in 10-15″
2) 13:35 mu progressions 115# (:22 pr)
Also want to point out: my last 1rm clean was 185, so I hit 90% on the 3 position cleans and felt like I had a little more.
Session 1
1) 151-162-176-184-198-206-206 – missed the high hang in the 1st set at 206#
Rind dips Unbroken all sets
2) 24:42 – pistols are a major weakness for me
3 hour break between sessions
Session 2
1a) 132-154-176-198-220 – no misses
1b) 135-165-205-245-275
2) 7231m
is the pause clean first pull different from the pause clean pulls that we normally do, please explain, thanks
A day behind due to a comp yesterday.
Session 1
1) 175, 185, 195, 205, 215, 225, 235
-All UB
-Dips are super easy for me, so I did 10 with a 30 lb db between my feet. All strict and UB, all within 11 seconds.
2) 14:23 Rx
-pistols are still slow, but getting better. Balance in my right leg is way behind compared to my left leg.
-on the bright side, this is a few minutes faster than the last time we did this.
Session 2 later
Session 2
1a) 185, 205, 225, 235, 250
-These feel way better when I go up based on feel than set percentages. Form felt great, and felt like I could’ve gotten 10-15# more, but didn’t want to push it.
-Lock out and feet felt fast
-All UB, no jerk blocks, so from the front rack for each rep
1b) 225, 245, 275, 295, 305
-Stayed light, didn’t feel like going all out on this
2) 7331
rowed 7291m in 30 min.
Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858
*Limited time and equipment in the frigid garage gym… oh yea getting another 18-20in of snow to go with our recent 4ft so shoveling will replace my rowing!
1) 165/175/185/195/205/220/240#(oox)..need to start higher next time. All ring dips done under :10 and the majority were strict
2) Pause Clean Frist Pulls 240/295/325/345/355#
3) Comp WOD test
AMRAP 8:00
6 Front Squats 135#
12 Burpee Lateral Bar Hops
18 Ab Mat Sit Ups
6rd+6F/S
M/175/31
1) 150/155/160/165/170/175/180…all easy…ring dips done
2) 14:43 RX Hip went out on second set of pistols…suppose I’ll visit the doc tomorrow.
1a) 135/185/205/225/245…went for a 1RM just for fun…Hit a PR 275
1b) 135/185/205/225…the end.
Did not row this week 🙁
M/48/155
Judged a gymnastics comp on Saturday, so did this on Sunday.
Did things in a slightly different order.
Session 1
30min row. 6161m; 21s/m; 2:26avg pace
Jerks: 165-175-185-195-205
Pause clean pulls: 165-185-195-215-235
2.5 hour break
3 pos cleans: 135-140-145-150-155-160-165
Ring dips: Easy. Thank goodness for no burpee f’n box jumps!
Pistols are sketchy for me, and 175# is too much for me to HC for reps in a wod, so I did 13.4 instead: AMRAP 7 3-6-9-12 etc of CJ 135 and TTB.
I got 85 reps which is +14 from when I did it in 2013. That’s good for 96th worldwide in my age group, which is pretty good considering that touch and go cleans is one of my weaknesses.
Mike…are you going to be judging at Black Jack/Winter Cup this year?
14 min emom: 3 pos cleans (205, 215, 220, 225, 230, 235, 240)
Didnt go heavy enough on these. Ring dips all UB felt good
Did this before regionals wod:
3rm for push jerk: 250
3rm for pause clean pulls: 325
Nasty girls v2: 12:11 RX first time doing this. Everything felt good paced it too slow
did no do rowing (didnt have time)
Nasty girls v2
Session 1) started at 175 ended at 235
the dips were a struggle.
2) Nasty girl v2 19:46 felt like I sandbagged the whole thing because I am terrible at pistols.
Session 2) hit a triple of 365#
3) hit a triple of 305#