Today’s post/link comes to us via 69kg American Open champion, Spencer Arnold (I really like saying that, and thinking of how much he looked like Christian Bale in “The Machinist“). Spencer discusses something that we talk about at every camp, leverage…

“Many lifters take their leverage away when they snatch or clean by transferring their knees under the bar too soon and getting their shoulders behind the bar too fast. You can watch this happen on video by watching a lifter’s knees. If they have completed a good first pull (post on this to come), then the lifter’s body angles will look like the picture above. With the bar at the top of their knees, their shoulders should be well in front of the bar and their shins vertical. Anyone watching the lift can see from this point if they are using their leverage well. Watch their knees. If they push their knees under the bar IMMEDIATELY after the bar passes their knees then they are taking away their leverage. The torso that is supposed to be acting as their long “see-saw” arm is now not so long anymore and their leverage is gone.”

Click here to read: Don’t Leave the Bar Naked.

WOD 121220:

Rest day.

The 1RM Calculator is a tool used by many Strength & Conditioning professionals to predict maximal lifts based off of sub-maximal weights lifted for as many reps as possible. The theory is that it provides a safer way to test maximal lifts, especially for athletes whose goal is to prepare for traditional sports. There are a few versions of the predictive 1RM Calculator, based off many clinical studies, and there are even easy to use plug-ins like this one. I have found them all to be wrong.

Today Armand Lotman performed 10 Back Squats at 361#. That would put his predicted 1RM at approximately 481#. I know Armand, he is a beautiful gentleman, and an excellent athlete. I also know that he doesn’t have a snowballs chance in hell of squatting 481#. Now…I could be wrong, he could send me a video of a 550# squat next week, but I don’t expect it. Please don’t take this as me somehow saying that Armand is not a great squatter, because he is. He’s recently Front Squatted 405#, and I know he’d be really close to that 481#, but the predictive calculators don’t work in our sport.

I’m wondering if anyone has any theories as to why this is true. I’m not looking for the typical “we have more endurance” answers. Think it through, kids.

Armand Lotman – 360# Back Squat X 10 reps:

WOD 121219:

BB Gymnastics

1) Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes (11 total reps):

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 80-90% RPE.

(Can’t believe I’m saying this) I’m actually getting tired of posting Snatch videos. I’d love to see someone running and swinging some Kettlebells.

Joe Kearney (who is 20 years old) – 6:44 Helen:

Today we got this from Justin Ahrens,

Salam Maluakum (Greetings),

I am not muslim, but am an American living it the middle east. I am currently teaching elementary school and am a Asia Games competitor (based in Dubai of the United Arab Emirates)…with big time hopes for this year. A lot of hard work has been put in this year with room for improvement …mainly in oly lifting! After avoiding it for two years and being woken up in the snatch portion of the open last year… I decided to dedicate the time to it. I have been working on it now for 7 months and have jumped from a proper snatch max of 155 to 235lbs annnnd haven’t seen bigger leaps than when I started really dedicating time to your program for the last 5 weeks. Here I am last week box snatching #245 at #190lbs body weight. Thank you for your help…my goal when starting my true oly dedication was 225 by Christmas…welp I PRd last week with 235 and 240 felt light for the three reps I attempted…maybe next time. Thanks again!

Jay Rhodes answers the question: Why Can’t I PR Everyday?

WOD 121218:

BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – heavier than last week, rest as needed.

Conditioning

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 Pullups

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 KBS 32/24kg

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

Three camps in 10 days. Other than a few sore throats, we’re ready to keep tensioning hamstrings, and assisting exercisers in the beautiful quest to find their collective asses—worldwide. Australia, you’re next.

P.S. Miami, I love you.

Jeremy Mghenyi – 255# Snatch (5 months in the making):

WOD 121217:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 UB GHD Situps – rest 60 sec.

No videos or commentary are greater than my disgust with the world today.

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

Dear Jesus,

Please let RG3 play this week. Thank you in advance.

Many of you may be wondering why I have chosen to use this post to say a prayer to the Good Lawd for the health of RG3. The reasons are two-fold: 1) I love the Redskins more than I love anything that is not biologically related to me, and they have SUCKED…for a very long time. 2) Because it’s my blog, and I will post macrame plant hanger instructional videos if I want. Also, RG3 is on a whole other level of awesome, and if you are not a Redskin fan you now officially hate us for having him. So… SUCK IT.

Oh, BTW, if you CLICK HERE and watch for a little while (1:30), you will see RG3 Safety Bar Squatting SIX-HUNDRED-AND-NINETY-FIVE POUNDS. See, I made it fitness-y.

Corey Capella – 395# Front Squat:

WOD 121214

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

Apparently the Mayans were wrong—at least as of 11:13pm EST. Hell, we might all drop dead in the next 47 minutes, or the sun might be set to explode on West Coast time…I don’t know, I’m not gynecologist.

Anyhooooooooo, a far greater sign that the apocalypse is upon us is Danny Nichols’ 1:50 King-Kong. Remember when 250# Cleans were heavy? Lulz.

Elisabeth hasn’t tested her Back Squat in a while. Today she had to make up yesterday’s 3 sets of 10, and had no idea where to start. Also, she had a root canal roughly three hours before this happened—not kidding.

Elisabeth Akinwale – HBBS 10 X 240#:

WOD 121213:

Rest day.

Amazing first two paragraphs— quite possibly the best information/snark blog on the internets. Read: It Is Quite Possible That You Are An Idiot.

Caleb Williams – 10 Back Squats @ 352# (@ 155#):

WOD 121212:

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

I have to apologize. I seemed to have missed an opportunity to brag about someone.

In case you haven’t heard, Outlaw Way Head Weightlifting Coach, Spencer G. Arnold, is the 2012 American Open 69kg Weightlifting Champion. I know this is a week late, but it took him a week to post his blog, and I needed something to use this week anyway. Just so you know, the most impressive part about Spencer’s win was not his lifting (he’s got 259kg in his sleep), but it was his ability to emaciate himself to near-skeleton-level+creepy-mustache to make weight.

Click here to read: The American Open 2012

Ryan Sunshine – 240# Snatch (still 19yo, still 160#):

WOD 121211:

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

I love Providence. Seriously.

Great staff, great athletes, and one of the best “work” weekends I could ever imagine. There’s only one problem–we forgot to take a group picture. I did, however, get one pic this weekend.

James McCoy – Paradiso CrossFit – 275# Snatch @ 85kg:

WOD 121126:

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Midline

Accumulate 4 minutes of L-Sit Holds.