Remember last week when Wes Kitts hit a meet PR Total of 346?
Well…
This week he decided last minute to lift at a meet his buddy was putting on, and he PR’d again – on everything, literally.
Snatch: 160kg/352#
Clean & Jerk: 200kg/440#
Total: 360kg
https://instagram.com/p/2g6k7NML1r/
https://instagram.com/p/2g6_UksL20/
WOD 150511:
BBG
7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed
Strength/Skill
1a) 5X2 Pullups + 3 C2B Pullups + 4 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec.
Conditioning
“Randy”
For time:
75 snatches (75 / 55 lb.)
Time cap: 6 minutes
Rudy any news on the outlaw Masters?thanks
+1 on Outlaw Masters.
When is that coming?
I think is coming after Regionals ,but an update would be cool.
Felt like shit today
BBG
165, 185, 205 (-15), 165, 185, 185
Strength/skill
1a) done all UB
1b)
225 (21 seconds)
255 (23 seconds)
285 (27 seconds)
335 × 8 (40 seconds)
-should be able to get this, just nothing in the tank today
Conditioning later
Conditioning
4:08
-pussed out, should’ve gotten into the 3 minute range
Domonic Ernesti
M/25/5’9″/200/North Central
IG: @mrernestiempire
BBG: 115, 135, 155, 175, 185, 185, 185 *Faced some hesitation issues getting under the bar from the incident on Friday so I stopped at 185. Just have to get it out of my head.
S/S: 1a) UB to 3MU +1, UB to 2MU +1+1, UB to 2MU+x+1+1, UB to 1MU+1+1+1 *DND 5th set
1b) 245(:21), 265(:27), 285(:41), 305(:54) *These felt heavy as hell, felt like puking after last 2 sets.
Did connectivity to give legs a little break.
Cond: 5:20
Snatches up to 220 (10#pr)
Complex 4/5 unbroken
Squats
275-21seconds
315-30
335-?
350-45-50?
Randy 4:57- 35sec PR from last summer
Should’ve gone faster. It wasn’t painful enough
Block sn- to 2×100 (PR), 1×105 (PR)
A) Pull-up+ c2B- 2x (3+3
B) b sq- 10×70, 10×150 (possible PR)
Cut out a lot, baseball season ended over the weekend, so I’ll get to be more consistent lifting now. Easing back into all the volume.
BBG:
1) Up to 185
Strength/Skill:
1a)Done UB
1b) 185(:27)/205(:31)/225(:37)/245(:41)
Conditioning:
Different
BBG
140/150/160/170/180/190/200, (5lb PR off blocks, no misses)
S/S
1A) 2 Strict C2B + 3 Kipping C2B, then transition to 4 Ring MU, did all 5 sets of 4 UB, this complex is probably my favorite part of this cycle
1B) 245 (37 sec) 260 (40 sec) 275 (45 sec) 290 (58 sec)- (+5lbs across all sets, +20lb total from last week)
Conditioning
5:29 Rx’d
Bbg.
1. 7×1 a batch from blocks:
185 / 205 / 215 / 225 / 235 / 245 / 255 / 265x had to try! Would have been a pr
Strength and skill :
1a) pull up/c2b/mu done UB
1b) 4×10 back squat
245 / 275 / 305 / 325 (+5LW)
Cond: different because I did a partner variation that basically included randy yesterday
BBG
155, 175, 185, 205, 225, 235, 240
Strength
1a. Done. 1 set ub. The rest broken up a bit.
1b. 225, 255, 275, 305 (32s)
Conditioning
Did Friday’s hybrid conditioning. Is hybrid coming back?!
BBG
195 got under 200 and 205 easily today shoulder stability just wasnt there today to stand them up.
Strength/Skill
1a) all UB I was struggling with the c2b-bar mu transition a few weeks ago but the last few weeks these have been solid.
1b) 225 (:25) 265 (:28) 300 (:35) 320 (:45)
Cond
Got talked into doing event 3.
19 SDLHP at the cap.
Notes- 6:42 mile (not on the cool treadmill thingy) OHS in sets of 10-10-10-5-5-5-5. GHDs were the game changer on this one. Sets of ten to 50 then in 5s. Quads and hips start to go numb about every 5 reps after the first 50 so would have to stand up on the GHD to get the blood flow back every 5 reps. OUCH. Dubs 50-50-50 and SDLHPs in singles. GHDs will be the difference maker for the athletes that do well on this one. Hope they have been practicing!
Randy
3:39
Done on Tuesday morning.
M/24/6’3″/215/Texas
ig: snatchandcab
BBG
A) 165, 185, 195, 205, 215, 225, 235 (PR +10 from blocks)
video is on ig
Strength
A) done
B) 235 (21), 255 (21), 275 (27), 295 (32)
Metcon:
Randy: 3:36
M/41/5’10″/175
Took it easy the last 10ish days. Easing back in.
BBG
135, 155, 165, 175x, 175x, 155, 155
S/S
1. 4×10 strict pullups – 10, 10, 10, 7+3 kipping
2. 4×10 back squats – 155 (51), 165 (49), 165 (46), 165 (44)
Conditioning
Nope.
BBG:
1)7X1 Snatch from blocks (just above knee) – 185/200/210/217/225/232(f)/245(f), went back to 225 and hit 2 good reps bc of misses. getting better from blocks, want 255 ~1.5xbw
Strength/Skill:
1a) 5X2 Pullups + 3 C2B Pullups + 4 Bar Muscle-Ups: done ub, felt good-may have touched the grip just a little on the wod
1b) 4X10 Back Squats (timed sets) – 265/300/320/375 -(10lb pr from last week). Squats crushed me today; legs were crushed after
Rested about ~30-35 min after strength/skill complex
Conditioning: “Randy” – 4:09. (sets were 25/20/15/15).
Felt ok, would like to do this with others to have someone there. Feel like in a competition setting I could do sub 3:30? in 3 sets, especially not squatting beforehand, I don’t know what’s good on this-first time trying
75 snatches (75 lb.)
Time cap: 6 minutes
BBG: 210 f. 215
Strength: 1a) done
1b) 265
Conditioning: 4:28
IG: @rrooney41
BBG:
205(x) – 215 – 225 – 235 – 245(x) – 250(x) – 250 (5# PR from blocks)
Strength/Skill:
1a) Only did 1-2 bMU to take it easy on shoulder; first time going from C2B to bMU UB.
1b) 225(:23) – 255(:28) – 285(:33) – 315(8; +1 rep from LW)
Conditioning:
4:27 — 30s slower than PR; given how I felt after squatting, I’m not mad.
1) 265-(10lb PR)
1a) done
1b) 325, 10lb PR felt as near max as I had in the tank
Cond: 5:30…grip was shot
M/28/5’6″/185
May 11, 2015, 5:00 PM — Outlaw — BBG
7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed
(135, 155, 170, 185, 200, 210, 220, 225(f x4))
Strength/Skill
1a) 5X2 Pullups + 3 C2B Pullups + 4 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
(All UB)
1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec.
(250 (:26), 260 (:28), 295 (:38), 315 (4 reps :40))
Conditioning
“Randy”
For time: (4:29)
75 snatches (75 / 55 lb.)
Time cap: 6 minutes — 4:29
1)165,185,195,200,200F,200,200
1a) subbed 10 strict HSPU
1b)225,235,240,245
Cond- Randy- 3:39
BBG
115/125/135/145/155/165/175
Strength/Skill
1a) 1PU/1C2B/1MU x 5 sets. I couldn’t get the Rx complex unbroken with proper transitions so I scaled it back to this so that I was smooth transitioning between the movements.
1b) 185/205/225/235…I kept getting interrupted in the middle of these so I didn’t get times.
Conditioning
5:23 Rx
Did it in sets of 15/15/15/10/10/10 with short rests in between
BBG:
155, 170, 185, 195, 205x, 205, 215, 225x went kind of easy on these
Strength/skill
1a) all complexes done UB
1b) 265×10 (29) 275×10 (30) 280×10 (34) 325×10 (+10 from LW) (1:12) Really had to fight on these but super happy with this squat cycle. Would’ve struggled with 325×5 a month ago.
Randy: 4:58 First time doing this workout. Broke it into 15s. The main killer was grip fatique. While I hate these type of workouts, I need to approach them more.
M/49/155
AM session:
4×10 incline press: 30-36-40-44kg (+2g)
4×10 back squats, timed: 60/21 – 80/20 – 90/19 – 99/22 (+9kg)
4×15 pushups
PM session:
Connectivity: box shoulder stretch; 3×6 strict ring pullups + 30s inverted hang; 30s handstand hold on parallettes
M/49/155
AM session:
4×10 incline press: 30-36-40-44kg (+2g)
4×10 back squats, timed: 60/21 – 80/20 – 90/19 – 99/22 (+9kg)
4×15 pushups
PM session:
Connectivity: box shoulder stretch; 3×6 strict ring pullups + 30s inverted hang; 30s handstand hold on parallettes
pull up/c2b/bmu complex. Still a little tricky to go right from c2b into bmu. I usually take a swing in between. Otherwise, easy.
4×10 good mornings: 115-115-125-135
block snatches: 95-115-125-135-145-155x-155x-155-160x-160 = 5lb pr. Yay!
Randy: 4:49. Over a minute PR from over a year ago. 15-15-15-10-10-10
Am: connectivity drills:
1. Box shoulder stretch 4x20sec
2. Inverted hollow hold on bar 2x30sec
3. Slow chest to ring pull ups 3×6
4. Hand stand hold practice.
BBG: 7×1 snatch from blocks: 35-40-45-50-55-60-65(fail)-65(fail)kg (60kg felt good. The 65 think the bar was swinging out a bit)
Pm: strength:
1a. 5x2pull ups+3c2b+4bar mu: 2,1+2,4 – 2,2+1,4 – 2,2+1,2(hand slipt) – 2,2+1,2+2 – 2,2+1,2+1+1
1b. Back squat 4×10: 50(20s)-65(22s)-80(22sec)-90(35s)
Ran out of time to do conditioning.
Switching over to work nights this week, felt awful when I woke up this afternoon.
BBG
145
S/S
1a) done
1b) 135-34, 145-30, 155-33, 165-39
Conditioning
65 @55#
BBG
165-185-205-225x-225x-225x-225x-225(finally got it)-245x
Strength/Skill
Pullups UB
225- 19s
255- 20s
315×7- 33s
285- 35s
Conditioning
different
M/29/160/NorCal
BBG
1. 165 (wrist is killing me)
Strength
1a. Done, all sets UB
1b. DND
Conditioning
5:08.