120525

Heading into the belly of the beast tomorrow (Reebok HQ). I’ll be armed with nothing but the extra tone and strength in my leg and buttock muscles, and the 22 pound drool machine strapped to my chest. Deac and I will be at the Northeast Regional coaching one of my favorite people (Deacon thinks she’s “way too bubbly”), Alicia Gomes, and helping anyone else who wants the assistance of an Outlaw Coaching Staff (a.k.a. me and Deacon) who can now tell you the exact point in every workout where it’s most likely someone will drop something on their head. Please, come say hi, and help us take as much free Reebok shit as I can possibly stuff in Deacon’s “diaper bag” (I mean I’ll have a real diaper bag too—you assholes think I’m just gonna let my son poop in the parking lot? Wait… Where does Malleolo park?).


WOD 120525:

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

Strength

1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning

Row 500m

3 rounds of:
20 Ring Dips
50 Double-Unders

Row 500m

For time.

114 responses to “120525

  1. I don’t understand:
    1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
    1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

    3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
    3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
    3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60
    3 FSq, rest 0:60, 9 Strict hspu ME kip hspu, rest 0:60

    but what does 1&1/4 coupled with 7,5,3 mean?

    BTW sorry for 1st post. 1st post usually means douche-bag, but I plan to sleep then workout so I’m hoping I’m not a DB for 1st post

    • ok 2nd post. still. sorry.
      Laura, 1 heart you. you no rep’d me in ATL sectionals in ’10 and I totally deserved it.

    • You do 3 1 and 1/4 front squats, then you do 9 strict HSPU then ME kipping HSPU’s. Then you do 3 1 and 1/4 Front Squats, then you do 7 strict and ME kipping. etc. Its 4 reps, first set is 9 strict + ME, 2nd set 7 strict + ME, 3rd set is 5 strict + ME kipping, then the last set is 3 strict + ME kipping.

  2. Yep a little history about that picture.  It was the 2009 Mid Atlantic regionals out in a fucking field  in the middle of BFE Ohio (the closest Starbucks was fucking 35 min away) and this truck pulls up and it has the Reebok logo advertising Zigs or by the look of that ass maybe it was Shape Ups ( that worked well for them!).  I think we all turned to each other and said did that truck take the wrong turn? They know this is Crossfit right? It was like a nerdy white dude walking into a biker bar.  Guess we should of seen the writing on the wall back then. 

    • I remember the good old Reetone truck pulling up. It was 2010 Central East, not 2009. Bill H said Reebok called up and said they wanted to sponsor, and he wasn’t one to turn down a sponsor. They stuck around for a day and a half and left early, probably because people only took pictures of their truck.

    • Ahh, those fantastic Shape-ups. That Reebok van might as well have been selling cockpunches, the way people avoided it.

      2010 Regionals — Sigh. What an absolute debacle of a weekend. This picture was just about the best thing that came out of it… well, that and the insatiable desire to win everything.

  3. I had a question about the Conditioning for the day. Does begin with a 500 m row and then contain a three round triplet of ring dips, DUs, and rowing, or does the workout begin and end with a 500 m row and contain a three round couplet of ring dips and DUs in the middle. Thanks!

  4. First time posting, I’m a Canadian CrossFitter in The Philippines coaching for CrossFit Manila. Love the program so far.

    I’m a few days behind, so doing my 3 position snatch this morning looked like this. I continued on (this was 165) to do 195. 6 hours later my nose is still bleeding, so I think I may have broken it (again). I did finish all the work!

    youtu.be/liXZ9v9Ujfc

  5. BBG- 165 PR power clean and push jerk. The power clean was easy, the push jerk not easy haha.
    145 for the 2 on the minute for 7 minutes.

    115 on the 1 and 1/4 FS
    115 press/push press, Still working on HSPU’s

    After I finished conditioning I realized my timer never started on my Ipod, so I have no idea the time.

  6. BBG
    154.3 Clean and push jerk,
    137.7 EMOM

    Strengh
    176 1 1/4 FS
    HSPU no problem, failure at MU’s i n round of 7 2nd in.

    Cond.
    16.39 had to break up ring dips a lot.
    both rows sub 1;45

  7. 1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
    -205lbs(stopped when front rack got sloppy)

    2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks 
    -155lbs
    Strength
    1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
    1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
    205x3x4-11/4,(first time, wasn’t sure of weight but they were pretty easy)
    Did strict HSPU and practiced kipping( still can’t get it)
    Cond later.

  8. BB Gymnastics
    1) 215
    2) 195

    Strength
    1a) 205
    1b) (9, 10) (7, 5) (5, 0 like a monkey fuckin a football) (3, 2)

    Conditioning
    14:00

    I’ll be at NE Regionals tomorrow, can’t wait!

  9. BB Gymnastics:

    1. 165# — still very timid with the dip in the jerk
    2. 150#

    Strength:

    1a) No squats (itching to get back to them); subbed 4×5 tempo deadlifts @ 225
    1b) 15,12,9,7 — No kip, all strict

    Conditioning: No rings today and not sure knee / hamstring can hold up to DUs, so muddled through half cocked, non-RX, one-leg gimpy version of Regional WOD 2.

    1000m Row
    25 pistols, right leg only
    15 HPC

    9:07

  10. Power Clean & Push Jerk – 95Kg (PR, but more in the tank, have PC’d 110Kg)

    87.5Kg for the 7 EMOM

    Strength
    80Kg, 9 + 4
    90Kg, 7 + 3
    100Kg (elbows dropping considerably here), 5 + 1 (1 no rep for feet off the wall)
    90Kg,3 + 3

    Conditioning
    15:22 as rx’d
    Row – 2:02
    RD in 3s, then 2s, then singles. DUs sloppy til round 3.
    Row – 1:44

  11. Clean and Jerk: 177#

    EMOM: 160#

    Front Sqt: 177#

    Conditioning: 12:00

    My first Outlaw workout. I’m not elite, but trying to get better all the time.

  12. BB Gymnastics
    1a) 295
    1b) 265 Failed 2nd, 265 Failed second, 255 for remaining.
    This got very heavy very quick. Feet went to wide on the second reps.

    Strength
    1a) 285, 285, 295, 295
    I for sure sandbaged this last week. Thanks for posting MUCH heavier. I needed it.
    1b) 6, 5, 4, 4
    Need to continue to get better at the kip.

    Conditioning
    Total Time 9:49

    Instead of 20 dips, I did 1 muscle up then 10 dips x2 every round. I needed work on my mus and we were short on low rings, so I figured I might as well do them.

  13. BBG) Worked up to 235, felt good and clean.
    did 205 for the 7×2, did all reps and felt great.

    Strength: 210 for all sets, felt like crap. HSPU’s- 2,3,3,1 I suck

    Conditioning: Total time: 12:43

  14. BBG
    1 165 had lame hip drive this am
    2 147.5 felt easy

    strength
    1a) 2×5 145 (reading comprehension difficulty)
    2×3 155
    1b) 9,7,5,3 facing wall hspu all sets unbroken

    conditioning from outlaw crossfit d/t lack of rower and hatred of SDHP.
    25 burpees
    3rft:
    15 ring dips
    50 du
    25 burpees
    15:16

  15. 1) 245
    2) 215 didn’t have smaller plates for 220

    1a) 205
    2a) felt good mowed through them

    3a) I have no fucking clue just pounded it out.
    P.s. – my shoulder are feeling tangy!!

  16. BBG:
    Worked up to 200 lbs for a single

    EMOM: 180 lbs. had to adjust, form went to hell quickly.
    180 – 155 – 160 – 165 – 170 – 170 – 175

    Strength:
    Front squats: 185-195-200-205

    HSPU’s: 9+1, 7+2, 5+3, 3+5

    Conditioning:
    13’48”

  17. BB Gym:
    1) 135
    2) 125

    Strength:
    1a) 145, 165, 175, 180 (failed coming out of hole on 1/4 squat @180)
    1b) 9+11, 7+13, 5+12, 3+13

    Conditioning:
    lazy… skipped conditioning to work on MUs. however, IMO it was worth it b/c I got one!! first MU since right before 12.4. :)

    MFS – 1/1/4

  18. BBG
    215

    EMOM 195
    Got complacent in the third set and missed the second jerk…….what a jerk!

    Strength
    185
    4+7, 3+5, 3+6, 1+5 I SUCK @ HSPU

    Cond
    12:20

    My chest is wrecked!!!!!!!!!!!!

    M/F/S
    3/5/8

  19. CFG Data:
    Only SP, Caleb is on holiday in Europe.

    1. 102.5kg (PR: I had more in me, according to my coach for the day, but time ran out. Last week 100 felt a lil sloppy, today 102.5 went up pretty easily, making progress everyday!)
    2. 92.5kg
    3a. 100, 110, 112, 112kg (up significantly from last week’s 90kg)
    3b. 5+4(horrible and came off wall); 6+5; 5+4; 3+7 (really starting to get this back and feel the kip)
    4. Conditioning: done. 12:40something.

  20. 275 power clean & jerk

    Was at 245 for EMOM but quickly dropped down to 225, and then 205 to maintain form and me being a pussy.

    1 1/4 squats and handstands can suck it because I suck at them. Kept a good pace with the strict HSPU, but only managed to get 5-6 for the kipping portion. Stuck around 205 for the squats…

    Conditioning…7:38 rx’d. Broke up the dips right away to 10s… First row @ 1:50. Second row at 1:40.

  21. bbg
    275 pc & pj. definitely have the capacity for more weight, non bendy middle and ring fingers on left hand from surgically repaired open dislocations+titanium hardware in right wrist. avoid falling off cliffs, bad for your front rack.
    7 min emom 2 pc & pj @ 247.5 no misses

    4×3 1.25 squats done at 225# (again, front rack is the issue)
    hspu 7 strict then fell, 7 strict then 1 kip, 5 strict then 5 kips, 3 strict then 5 kips

    Conditioning 11:48 rx’d.. my chesticles exploded on the 3rd round of ring dips.

  22. PC&J @ 255 (PC 265 but didn’t attempt jerk)
    PCJ EMOM @ 225

    Front Squat 4×3 @ 265, 275, 285, 295
    Strict HSPU + ME Kipping @ 9+6, 7+5, 5+7, 3+8

    Conditioning (no rower)
    800 yd run (10x80yd shuttles)
    3 rds rx’d
    800 yd run
    ->14:23

    3/3/3

  23. Bb gymnastics
    1) 185#
    2) 165#

    Strength
    1a) 175, 185, 185, 195#
    1b) 9+4, 7+6, 5+4, 3+7
    Kept falling on the damn kipping HSPU my balance sucks!

  24. BB Gymnastics
    1) 175#
    2) 160# – missed 2nd jerk minute 3

    Strength
    1a. 145#
    1b. 9+5,7+7,5+3,3,3+5

    Conditioning
    10:30

    M: 1
    F: 3
    S: 3

  25. BBG: 225#.
    EMOM with 205#.
    Strength with 225#. HSPUs: 9+6, 7+4, 5+2, 3+4

    Conditioning:
    9:05 rx’d.

  26. BBG:
    Worked up to 240lbs – form was good.

    EMOM: @215 –

    Strength:
    1a. 1 1/4 Front squats: 185-205-205-215 (last week 175 across)
    1b. HSPU’s: 9+15, 7+8, 5+10, 3+13

    No conditioning today

  27. BBG: 275lbs
    EMOM: 225lbs

    Strength:
    1a. 205-205-205-205
    1b. 9/6, 5/4, 4/4, 3/5
    *Last week was first exposure to 1-1/4 front squats and I did 185lbs across. The movement felt much more comfortable this week, and in hind site I should have gone 215 or 225. I totally pussed out before I even stepped in the gym today just thinking about how awkward last week felt. I wont make that mistake again.

    Conditioning: 13:15

  28. BBG
    Heavy not maximal PC&J : 175
    EMOM 7 min PC&J @ 160

    Strength
    4×135 1&1/4 Front Squat
    HSPU : 6, 5, 4, 4

    Conditioning
    Forgot to remember my time. Something over 10:00.

  29. BBG
    255- felt ok, hit 270 last week and missed 265 today on the jerk twice.
    emom-230- missed 3 jerks.

    Strengh
    225 across
    HSPU- strict done rx, no kips.

    Cond.
    Did our gym wod:
    3 rounds for time
    20x Power clean @95
    20x Push ups
    20x Front squat @95
    20x Sit ups
    Time: 10:28

  30. WOD 120525:

    BB Gymnastics

    1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
    155#

    2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
    125#

    Strength

    1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
    All FS at 105#
    1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
    9s+6k/7+8/5+10/3+12

    Conditioning

    Row 500m
    3 rounds of:
    20 Ring Dips
    50 Double-Unders
    Row 500m

    For time.  15:00
    Three of my biggest goats … Thanks outlaw way for making me work my weaknesses (sarcasm…that sucked)

  31. AM Conditioning from Wednesday with all the dreaded HSPU! (21:45)

    PM
    BB Gymnastics
    1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
    Hit 115kg after a 110kg last week, and a 120kg PB for PC + PJ
    2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of 115kg = 103.5kg

    No time for strength today after doing extra conditioning this morning

    Conditioning
    10:14

  32. A) 270 (attempted 280 but did not happen)
    B) 7 min of 2 pc + pj EMOM 245 all sets with no misses

    Strength:
    Front Squat 285 across the board
    HSPU 9+8/7+6/5+2/3+7 (getting more efficient, still not a strength but definately improving)

    Conditioning
    Rx’d =10:47 (wasted some time on getting to and from the rower)

    Ok with todays work. already looking forward to tomorrow.

  33. BB Gymnastics

    1) 205 maintaining good technique.

    2) 185. Felt light. Technique was on point.

    Strength

    1a) 225. Perfect weight. Last rep felt like the last one that I can do every time.

    1b) 9/10, 7/7, 5/7, 3/9

    Conditioning

    12:06 RX (Did all strict ring dips)

  34. BBG
    1. PC & PJ 215 need to conitine to work on these
    2. EMOTM 2 PC & PJ 195 felt easy
    Strength
    1a. 1 1/4 squat 205, 215, 220, 225
    1b. HSPU 8+3, 3+3, 4+3, 3+3
    Cond
    10:18

  35. Day 5.
    BB Gym
    1. 120#
    2. 110# (hit all of them)

    Strength
    1a. 125, 125, 135, 135#
    1b. did amrap kipping b/c can’t do strict yet (6,3,8,6)

    Conditioning
    18:40 rx (ring dips were slow)

  36. BBG: 197#.
    EMOM with 176#.
    Strength with 166#. HSPUs: 9+7, 7+1, 5+4, 3+3

    Conditioning:
    13:00, did a 500 m Run at the end, someone was on the rower and I didn’t want to stop moving…

  37. I was the guy who posted about the skateshop stuff a while back and I have to say, It’s some funny shit to watch this blog evolve. Not to beat the analogy to death but reading the posts on here reminds me more and more everyday of working “in” skateboarding circa 2001. Skateboarding was starting to get more attention from corporate sponsors (Nike & ESPN, Mt Dew) and consequently bringing their army of turds with them. Everyone was like WTF does ESPN or Nike want to do with us?

    But it wasn’t all bad because that meant someone was actually willing to start paying big bucks to watch us do something we were doing anyway (like exercising).
    More people jumped on board, kids started walking into the shop mall-grabbing their skateboard, pushing mongo and asking stupid questions only to be yelled at or made fun of for being a dumbass.

    I don’t know where I’m going with this (other than reminding me that I’m getting fucking old) but keep it up Rudy, this a genuine thing you got going on and that’s hard to find.

    But enough with the b-washing…

    Only strength so far today

    1 1/4 FS – 225lbs for all sets

    HSPU-Done all strict without ME kips because I suck balls at kipping and had very little time on my lunch break.

  38. BB Gym 195# just pc
    Strength 175#
    Conditioning 14:09 dips with red band. First dips in over a year.

  39. BB Gymnastics

    225, 245, 265, 275, 285 stopped there

    EMOM for 7
    255 x 2
    Got tough but no fails.

    Strength
    1&1/4 FS

    225 x 3
    275 x 3
    295 x 3
    305 x 3
    *used my knee wraps for the first time. 305 x 3 is a PR, nonetheless with an extra bounce

    HSPU + max kipping
    9 + 13
    7 + 6
    5 + 9
    Did not do last set, calf cramped up on me pretty hard after last set of FS
    Hate switching from strict to kipping.

    *rest was long than 60 seconds….so hot in the gym, moving like a slug.

    Conditioning
    Couldn’t row or jump with my calf

    10 Ring Dips EMOM for 20 min
    All UB and fast

    MFS
    2/6/5

    Was probably 100+ F today with the humidity….draining. Feel good other than the calf all cramped up.

  40. 1) 110kg then 100kgx2x7 sets. I hate power jerks. May as well push press it.
    2a) 115kg for all
    2b) Did 4×8 weighted pullups at 60lb.

    Ring Dips: 3×20 strict
    then
    5 minutes of Double Unders: 286
    First 200 in 3 minutes. Last 2 minutes was a gong show. Meh.

    Took as much rest between sets today as I wanted.

  41. Power Clean and Power Jerk 1rm 240#, felt decent, didn’t feel too clean but not to the point where I completely spread eagled to receive the bar. stopped there

    EMOM for 7 min 2 PC&PJ, all 14 reps no misses, pretty easy

    skipped HSPU because thursday is my catch up day and did wednesdays work

    conditioning: 13;32

  42. Totally off topic Rudy…but I’m curious your thoughts on Every Minute on the Minute strength training? I’ve gained success with it as well as people I’ve coached. I’m not saying its the best, but it seems a good fit in the CrossFit world and I rarely see it used anywhere. I generally cycle through a10 minute EMOM for 3-5 reps around 70%-75% of a max, or 12 minute EMOM for 2 reps with 80% -85% or a 15 minute EMOM for 1 rep with 90%. I will throw in other variations as well. I don’t do it all the time, but it is fun and appears to be beneficial. Again, I would appreciate your thoughts!!! Thanks and I’m looking forward to following Outlaw Way religiously for next year’s season…as I approach 40 I need all the help I can get!

  43. BBG
    1) 205. Feet started to go wide so stopped there.
    2) 185. No misses and push jerks were more of a push press. Should have gone heavier.

    Strength
    185 FS
    9/7/5/5/. When transitioning from strict to kipping fell off the wall. These are easy and will work on that transition.

    Conditioning
    11:53

  44. BB: 215#, 225#, 230# 235#

    EMOM: 215# Got a little tough towards the end, but no drops.

    Strength: 255#, 275#, 290#, 290#

    9+10, 7+8, 5+8, 3+6

    Conditioning: 10:50

    Row was feeling a lot better. Still work on being more efficient with double unders.

    MFS: 2/3/4

  45. RESULTS:
    1-4-3 Heavy drinking last night wasn’t a help.

    BBG:
    1)135-165-185(quick PC/slow DD)-205(f)-205(broke core in jerk)
    2)185. x5 Kicking feet too wide

    Strength:
    1a)165-175-175-175 (keep elbows high)
    1b)9/3-7/4-5/3-3/5

    Conditioning:
    1) 9:14. Row pace 33 p/m with 1:43 500m. This was still slow for me. Dips 10/10, then 10 into 5 for all other sets. Final row was crushing on my legs. 

  46. BBG
    273 – felt a little better on these this week
    EMOM @ 245

    Strength
    1a) 245, 255, 265, 275(1-folded up and dropped down to 265)
    1b) 9(hell yeah PR, but knocked myself off the wall)+0, 7+6, 5+4, 3+7

    Conditioning – 11:28 slow as hell on the dips

  47. BB Gymnastics
    1) 235 lbs- 2 inches away from locking out 245.
    2) 215 lbs

    Strength
    1a) 225 lbs
    1b) 7+3, 3+4, 5+2, 3+3

    Ran out of time for conditioning

  48. BB Gymnastics
    1. 245
    2. 220

    Strength
    1. 225
    2. 9+8, 7+7, 5+3 (fell off wall on accident), 3+8
    *Shoulders were feeling really fatigued on HSPU*

    Conditioning
    10:12

  49. 1. Worked up to 163

    2. 148 (felt light!)

    Strength
    1. 145 all sets
    2. 9+12, 7+13, 5+10, 3+13

    Conditioning
    19:00 (I suck at ring dips)

  50. Bbg
    1) 205#
    2) Did 185 cause I was failing at 195 something with my elbow.

    Strength
    1) 195# should of went heavier
    2) 9+15
    7+10 I fell off the wall
    5+ 15
    3+ 15

    Cond
    9:07
    Didn’t have rings so I used a dip bar.

  51. BBG
    1) 100kg (Equals PR) – Caught low but above parallel
    2) 85kg for all sets – Based off my super high catch of 95kg. My neighbour had a whinge at about minute 4 so from then on I lowered every weight to the ground which got pretty taxing.

    Strength
    I did normal front squats
    1a) 140kg x 3 x 3, 140kg x 2 (2nd rep was very hard and I didn’t want to fail for the neighbours sake)
    1b) 9 + 4, 7 + 3, 5 + 3, 3 + 2 – Freaking difficult

    Conditioning
    500m row
    50 hand release pressups
    500m row

    6:30-6:45. Didn’t time accurately.
    Holy triceps batman!

  52. 1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

    95 Kg

    2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

    80 KG

    1a) 4X3 1&1/4 Front Squats – 90 KG last set 85 kg
    1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – Strict all the way – 19-17-15-11

    Conditioning

    Row 500m( no rower did 400 m run

    3 rounds of:
    20 Ring Dips
    50 Double-Unders

    Same

    Time 9:21

  53. BBG:
    1) 205
    2) 185

    Strength:
    1a) 185
    1b) 9+0/ 7+!/5+2/3+1

    Conditioning:

    12:42 (400m runs subbed in for 500m rows)

    M/F/S:
    7/5/3

  54. Worked up to 225 shoulders really tight didn’t have much drive on the push clean pretty easy.

    205lbs EMOM hit them all solid need to go heavier next time

    1 1/4 front squats 175lbs should have gone heavier just not that confident with my front squat

    HSPU 9+5 7+4 5+6 3+6 shoulders had no drive.

    Conditioning 9:28

  55. BB Gymnastics
    1) 225
    2) 205

    Strength
    1a. 215
    1b. 9+5,7+3,5+3,3,3+5

    Conditioning
    15:28
    Screwed up and did 500m row at the end of each round.

  56. Visited CF Johns Creek in GA…

    3 rep front squats: 185, 205, 215, 225, 235

    Their benchmark:
    400m run
    -then-
    3 rounds:
    5 pullups
    10 kb swings (24/16)
    10 burpees

    Did C2B and 70lb kb… 4:39

  57. BB Gymnastics

    1) technically clean Power Clean & Power (Push) Jerk – 185# (went heavier than this and form goes to shit with legs shooting out wide in the catch)

    2) EMOM for 7 minutes perform 2 PCPJ – 175#

    Strength

    1a) 4×3 1&1/4 Front Squats: 245, 245, 265, 265
    1b)HSPU strict-Kipping: 9-10, 7-8, 5-10, 3-8

    Conditioning

    12:06 (400m Run + 25 70# kb SDHP sub for bookend 500m Row)

    M:2 F:4 S:3

  58. PC&PJ @205
    EMOM @185

    a)205
    b) done

    Metcon: 9:09

    Then got talked into Murph, stupid peer pressure. 50:49

  59. PC&PJ @175#
    EMOM @165# no fails

    a)145 FS 1 1/4
    b)pike HSPUs, 4×10

    EMOM OHS 65#x5 for 5min

  60. BBG –

    225 Power clean and Push Jerk. Felt solid, considered going for 235 but ended it there.

    EMOM –

    205 for all sets, no fails and felt solid, outta breath.

    Strength –

    205-225-225-225

    Conditioning-

    9:29 – Ring dips sucked.

    This was a lot for me today, I’m trying to get back in the mental swing of things and with the heat here in NC its crazy.

  61. BB Gymnastics
    1) 250
    2) 225

    Strength
    1a) 225
    1b) (9/13) (7/11) (5/10) (3/8)

    Conditioning
    7.52 – Triceps were fucked come round 3! Ring dips need some work.

    M-2
    F-4
    S-3

  62. i started getting a cold on wed last week. its awful :(

    fri – rest day

    sat- brave soldier challenge. amazed i made it through! managed 2nd place overall female. missed first by 23 seconds. shouldve won. stupid cold. if you like obstacle courses you should try this one. anyone on this blog could nail it. and its for a good cause. :)

    sun – forced rest for this cold

    mon – did this conditioning. i am definitely not any better (from the cold). it was awful ugh.

  63. 1)worked to 225
    2)EMOM at 200#

    Strength
    1a)225
    1b)5/4,4/3,3/2,3/3
    * shoulders were burned from swimming all weekend

    Conditioning
    13:50
    * ring dips were brutal in rds 2 and 3

    m/f/s/
    1/4/3

    *too mush sun and fun this weekend

  64. 1) Worked to 225 missed jerk hit chin
    2)EMOTM 185 felt light

    Strength
    1a) 225, 245, 265, 265 missed last one
    1b) 9 +1, 5,4 +2, 5 +2, 3+2

    Conditioning 14:18 especially sucked time on double unders.

  65. 1) 245
    2) 220 -got too heavy, failed at 5th round lower weight to 215

    1a) 265/275/285/295
    1b) all strict HSPU

    Conditioning: 12:05 (400m run instead of row)

  66. BB Gymnastics

    1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

    Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

    Warm-Up Sets:

    65×6 – 85×5 – 105×4 – 125×3 – 145×2

    Working Sets:

    145-165-185-205-225-225

    neither rep at 225 felt super clean. 90% of 205lbs (185) is the percentage i will set for next part of BB Gymnastics.

    2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

    185 x 2
    185 x 2
    185 x 2
    185 x 2
    185 x 2
    185 x 2
    185 x 2
    Strength

    1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
    1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

    Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

    Results from last week:

    Front Squats: 175-175-175-175

    HSPUs: 3+3,4+5,4+3,4+2

    Results from this week:

    Front Squats: 185-185-185

    HSPUs: 7+4, 5+2, 3+2

    Conditioning

    Row 500m

    3 rounds of:
    20 Ring Dips
    50 Double-Unders

    Row 500m

    For time.

    *15 minute cutoff

    Results: 14:31 Rx’d

    MFS: 2/3/3

  67. BB Gymnastics
    1) 115kg
    2) 103.5kg

    Strength

    1a) 110kg
    1b) 10/7/5/6 Did DB Shoulder press with 20kg for the reps instead of strict hspu… cause i am a pussy and shoulders were fried from earlier in the week.

    Conditioning
    9.06

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