150210

Posted on by

On Friday, Olly Goddard hit a 130kg/286# Snatch PR at the CF Fenrir camp. He had two extremely close misses before he hit his new PR, and the flaws with them were about as subtle as I’ve ever seen. I thought doing a comparison of the miss and make would be a good opportunity to show how something as simple as wrist position – especially with a high level lifter – can make a huge difference.

Olly Goddard – 130kg/286# Snatch PR – Make/Miss Comparison:

WOD 150210:

BBG

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk 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.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14# (men 10′ target/ladies 9′ target)
90 Double-unders
30 Muscle-ups

42 thoughts on “150210”

  1. IG: robstacy4

    AM Session

    1.) 185
    2.) 190
    3.) 195
    4.) 200
    5.) 225 for 3 +2

    ME set off 200lbs
    160lbs for 11

    Last week I was up 10lbs on both these.

    My fatigue level is at a 9.5 out of 10 and I have no clue why.

  2. M/20/175lbs/5’8

    IG: @joshking161

    -didn’t get a good nights rest last night so woke up with low energy levels, everything felt heavy for me decided to stick to my working weight for touch n go efforts instead of going for singles, told myself If the weight started to feel lighter then go up but on a sad note they didn’t they ended up feeling heavier and heavier, on the up side I do feel more efficient cycling through reps at this weight
    EMOM- 180#
    140×15

    Hopefully this evening I will have a higher energy level for the backsquats HSPU and metcon

    • Strength
      -felt heavy as fuck. But Hspu felt really easy from previous week

      1a) based off 385#
      1b) done all sets of 5
      -first time doing this workout dreaded it due to 150 wall balls again! Ended up PR’ing my KAREN 6:28 :59sec pr from last week

      1 FULL rd RX

  4. BBG
    1)165, 170, 175, 180 (4/1), 180 (3/2)
    2) 9 @ 150

    Strength
    1a) off 370#
    1b) 1:55, 2:20, 2:40, 2:50
    -all sets of 4

    Conditioning later

    • Conditioning
      25 MUs
      265 Rx
      -Karen 6:51 PR (-28 seconds), quick sets of 10
      -Had just started CF during the 13 open, had just gotten my first strict MU the week before this wod was released and had just learned DUs that week so…knew this was going to be a different story. 13.3 (+25)

    • EMOM
      195
      205
      215
      225
      240
      All UB
      Didn’t do ME set cuz I feel like I have carpal tunnel from all this cycling

      Squats off 375
      (280, 317, 337×2, 317)
      Hspu’s done 10+5+5

  6. I too felt exhausted today…possibly from lack of sleep, work and maybe training too; was also a little hypoglycemic due to life but pushed through anyways
    5 UB T&G Power Clean & Push Jerks 145, 175, 185, 195, 205×4 (2/1/1)

    2) 1XME UB T&G Power Clean & Push Jerks @9 x 165

    Strength/Skill
    1a) Back Squat (based on 1rm squat): off 385, 90% felt very heavy, barely hit depth at 90%
    1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – shoulders felt a lot more tired than last week.
    yet….
    Conditioning 2 rep PR. 268 reps (18MUs). Slowest Karen in a while, my arms were really tired, did 25 reps/10 sec rest till 90, then 15s finished around 6:30 (last week did Karen in 5:31), broke the DUs into 3 sets to avoid soreness and because I suck. had 3:34 left to do my MUs. Did MUs in 3 sets of 3, 2 sets of 2, then singles. I attribute much of my better time to spending a little time on MU form earlier.
    150 Wall balls 20/14# (men 10′ target/ladies 9′ target)
    90 Double-unders
    30 Muscle-ups

  8. My second week doing outlaw.
    Everything felt heavier than usual

    BBG:
    1)worked up to 175 and missed 185
    2) 10 reps at 145

    STRENGTH:
    A) done using 335 as 1RM (I know my BS sucks)
    B) done in sets of 4

    CONDITIONING:
    Got to 18 muscle ups
    (Note- wallballs and muscle ups sucked balls after 80 strict HSPU)

  9. BBG
    1) 165-175-185-195-205
    2) 10@165
    Strength/Skill
    1a) off 375
    1b) done
    Cond
    1rd+5WBs
    275 Reps (262 in the 13 open so pumped about the improvement!)

  10. Clean and jerks
    165
    175
    185
    195 (4-1)
    205 (3-1-1)

    ME at 165 – 7

    Strength/Skill
    Squats off 400
    Shoulder still giving me problems so just ME kipping today

    Conditioning
    246 (6 MU)
    Had wall balls done in 6:35 but the double unders took about 4 mins to complete.

  11. On the comeback trail after lumbar tear.
    BBG:
    1.) 155, 165, 175, 185, 195
    2.) 155×5 this felt harder than conditioning

    Strength:
    1a.) 220×3, 235×3, 250×3, 270×2, 285f ~ testing it out
    1b.) did sets of 15 all around 2:00

    Conditioning:
    20 MU (+9) ~ Karen much harder than last week.

  12. BBG: 42,4-45-47,5-50-52,5 kg UB (same as last week)
    Was planning to go heavier than last week but it felt really heavy at the end. Last rep was a huge press out…

    Me: 10 reps @ 42,5 kg (+1)

    Strength:
    Back squat off 95 kg
    Hspu: did 4 sets of 5 strict + 5 strict with abmat.
    Happy with that as I got my first strict last week

    Conditioning:
    4 (bar) mu
    Finished wall balls in 8:50 (last week Karen 9:36)
    Shoulders very tired

  13. Peter Foster
    31/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 170(T&G)/180(T&G)/190(T&G)/200(3/1/1)/210#(singles) (+5# from last week but the last round went a little too long
    2) 9@170# (same amount of reps at +5#)

    STRENGTH/SKILL:
    1a) Off of 350# getting easier!
    1b) done at sets of 5 and 5-8 sec breaks between sets

    COND:
    150 WBs (5:50 (+:23 from) PR – 50/20/15/15/15/15/10/10)
    90 Dubs (1:20 sloooow!)
    30 MUs (4:50 left to do these 4/4/4/4/3/2)
    Total Reps: 261 – wasn’t around for the 13 Open so never did this workout but I wanted a full round. HAppy but trying to string together larger sets of MUs though!

    • I wouldn’t worry about big sets, I like to keep them small with quick rests to keep attacking the rings. The bigger the sets, the longer your left staring at the rings in between. You got to the rings a good 50 seconds before me, but I’m guessing those sets of 4 took a lot more out of you than my 3s and 2s.

      • Yea I’ve kinda been all over the place with MUs trying to see what works best for me in metcons. I’ve done the small sets and singles so that is why I am trying to test larger sets to see what it does to me and if I can do it effectively. My max UB set till date I believe is 14 so I would think 4-5 are are within reach without murdering myself.

  14. BBG
    1) 155/165/175/185/195, All UB (+5lbs across all sets)
    2) 160 x 9 reps
    Strength/Skill
    1A) Off 355lbs
    1B) Done ( 15’s + Abmat)

    Conditioning
    150 Wall Balls ( 101/ 49) ~6:14
    90 DU (60/30)~ Finished 4:45
    30 MU ( 2/2/2/2/2/2/2/2/2) Clocked Ran out as I hit the bottom of dip on rep 19
    Total Reps ( 258) +16 Rep PR from Open in 2013

  15. BBG: 1) 190
    2) 155×8
    Strength: 1a) off 315
    1b) done
    Conditioning: 4MU – finished 150WB@6:20(39secPR-sets of 10) – kept HR in check so I could transition to MU with no rest – completed 65 DU in 2013 and was destroyed

  16. M/31/185/5’11”

    BBG
    1.) 120-160
    2.) skipped to save shoulders
    Power jerk still not too smooth. Probably better off push pressing.

    Strength / Skill
    1a) done based on 345
    1b) 3-3-3 X 5 sets (45 total)

    Conditioning
    245 (5 mu)
    I’ve never done this but I’ll take it considering I couldn’t even do a double under in 2013.

    Overall I feel pretty good other than my right shoulder but that’s nothing new.

  17. M/31/180

    150/155/160/165/170

    ME 135×13

    Strength Based off 320#
    HSPU..Done

    Got 12 MU done for conditioning

  18. Bbg
    1) 110,125,135,145,155(2 missed 3rd jerk, missed last jerk at 145)
    2) 115-9

    S/s
    1a) 175,200,210,210,200
    1b) done

    Conditioning
    36 du
    PRed Karen by 0:24 from last week at he start of this (9:10)

  19. BBG
    1) 149-154-165-176-189#
    2) 151# x 9 reps

    Strength/Skill
    1a) Based off of 355#
    1b) sets of 5

    Conditioning
    255 reps
    + 4 reps from the 2013 open!!!
    Finished Karen around 8:19

  20. PM Session

    HBBS

    295 x3
    335 x3
    355 2×2
    335 x3

    HSPU done as perscribed

    Conditioning

    246 reps back tightend up in wall balls extremely bad

  21. BBG
    185
    195
    205
    205-3.1.1
    205-3.1. 1
    Wow
    175×8
    Squats off 375
    3 sets of 15 strict all done in 90seconds.

  22. 1) skipped

    2 off 375

    B) done but the end of the 4th set involved some kipping.

    Con
    16 mu’s should have got to 20 but felt beat coming off wb. Karen felt much better last week

  24. BBG:
    1) 185 – 195 – 205 – 215 – 225(3)… all singles.
    2) DND

    Strength/Skill:
    1a) 305 – 345 – 365 – 365(f) – 345(1)… First double at 90% wrecked me.
    1b) 20 – 15 – 20 – 15 in 3/4s… these feel so much harder than I’m used to.

    Conditioning:
    252 — +2 from 13.3… considering volume and fatigue, I’ll take it.

    Wall Balls: 25 – 25 – 20 – 15 – 15 – 15 – 15 – 12 – 8 (6:20)
    Double unders: 36 – 24 – 30 (7:52)
    Muscle-ups: Single, double, then all singles

  25. 32/f/137- Jammed thumb much more mobile today; but still can’t hook grip
    instagram.com/winetoweights

    BBG
    1)Scaled down; all sets at 75# (60% of max)
    2) DND

    Strength/Skill
    1a) Off of 165#; 3×125, 3×140, 2x1x150 (failed second rep twice), 2×140 (failed third rep)
    Ugh. Much of this is mental, as was hitting similar numbers doing pause squats a couple cycles back..

    1b) One ab mat with 15# plate underneath; scaled to 10; was not strict on rest times

    Conditioning
    THRILLLLEEEEDDD with my performance, though could have been better. Prior Karen time was 9:26 from 10/2014; finished wall balls today in 8:47(39s PR!!!), but then ran out of juice for the DUs; only managed 57 since I kept tripping up on the rope, but totally could have finished if I was more relaxed. 207 (prior score a year ago this week was 150, finishing the wall balls in 11:57).

  26. 32/f/137- Jammed thumb much more mobile today; but still can’t hook grip
    instagram.com/winetoweights

    BBG
    1)Scaled down; all sets at 75# (60% of max)
    2) DND

    Strength/Skill
    1a) Off of 165#; 3×125, 3×140, 2x1x150 (failed second rep twice), 2×140 (failed third rep)
    Ugh. Much of this is mental, as was hitting similar numbers doing pause squats a couple cycles back..

    1b) One ab mat with 15# plate underneath; scaled to 10; was not strict on rest times

    Conditioning
    THRILLLLEEEEDDD with my performance, though could have been better. Prior Karen time was 9:26 from 10/2014; finished wall balls today in 8:47(39s PR!!!), but then ran out of juice for the DUs; only managed 57 since I kept tripping up on the rope, but totally could have finished if I was more relaxed. 207 (prior score a year ago this week was 150, finishing the wall balls in 11:57).

  27. Bbg: 1. T and g P. Cleans and push jerk: 65-67.5(4-1)-67.5(3)-65-65kg ( really struggled with this today no energy or power)
    2. Me t and g: on 52.5kg : only 6 reps.
    1a. Back squat: 95-107.5-112.5-112.5-107.5 kg
    1b. 4×15 kipping hspu – did each 15 in quick sets of 3.
    Didn’t do conditioning again. Ran out of time. Really felt very flat last two days. Will push through tomorrows 2 sessions. Just got to keep going. I think I need to eat more. 😉

  28. Every 1:30 for 6:00 (5 total sets) 185, 185, 185, 195, 205
    1XME UB T&G Power Clean & Push Jerks 165×10
    A)Modified to Front Squats (weakness-working on position)
    1×3@260, 1×3@295, 2×2@310, 1×3@290
    B) 4X20 Strict HSPU (5-5-4-3-3),(5-5-4-3-3),(5-3-3-3-3-3),(4×5)
    Didn’t do the posted wod, hands still recovering from 14.2 Saturday. Did the gym’s WOD, really want to retry 13.3.
    Some solid scores posted, nice job!

  29. M/48/155 IG: mike.cook.1966

    AM Session:
    Good morning 3×5 @ 135
    Handstand shrugs 3×10
    Back squats: % off of 316: 237-268-284-284-268. Felt solid after the first set.
    strict HSPU: 15+5; 15+5; 16+4; 17+3

    PM Session:
    Connectivity: pvc raises, chin and toes HS, shoulder taps, hip taps

    5 PCPJ every 90s: 135-140-145-150-155. All tng.
    ME: 11 @ 125. +2 from last week at same weight.

    13.3 256! This would be somewhere between #10-15 worldwide in my age group. Psyched about this because wall balls for lots of reps like this is my major weakness, so I guess it is not so weak anymore.
    WB: 20-20-20-15-15-10-10-10-10-10-10. Finished in about 8 minutes, a little bit slower than last week’s Karen.
    DU: 60-15-15. Good.
    MU: Had about 2:15 left. 4-4-4-4. Best MU at end of workout for me. I needed about 10 more seconds to have enough time for one more set, then I could have got a few more.

  30. 1. (190. 5) (200. 5) (210. 3+2) (215. 2+2+1) (220. 2+1+1+1)
    1XME – 185X8+1

    2A) 315X3, 325X3 330X3 335X2 340X2
    2B) All in sets of 5

    conditioning: 16 muscle ups

  31. BBG:
    1) 135/145/155/165/175 (down 10#)
    2) 135×8

    Strength/Skill:
    1a) 260/300/315×2/300
    1b) 6 strict each first 3 sets, small kip for rest

    Conditioning:
    253reps (13MUs)

    I don’t know if anyone else tried to do Connectivity and the HSPU part, but I tried and failed haha. SHOULDERS!!!

  32. BBG
    185-205-225-225-205
    180×8

    Strength
    285-325-345-345-325
    HSPU: done

    Conditioning
    26 mu’s

  33. M/29/160/California Region

    BBG
    DND

    Strength
    1a. 230-265-280-290-265 No misses
    1b. (Did yesterdays chest to bar) 20-18-16-15

    Conditioning
    16 Muscles (+14 from last time)

Comments are closed.