130429

I’m a huge fan of videoing as much of your work as possible. I feel it’s incredibly important, especially on lifts, for many reasons other than posting it on Facebook so all your friends can tell you how amazing you are. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.

Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing (think Mike Poppa smashing the PVC after his buddy Snatched 250#).

On Saturday, Paul Castaneda had one of those moments…

Paul Castaneda – 275# Snatch (10# PR and up 60# in 6 months):


WOD 130429:

BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)

Midline

1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups – rest 45 sec.

71 responses to “130429

  1. BBG
    1) 77.5-80-82.5-85-87.5-90-92.5kg
    2a) 120kg
    2b) 123kg % of 165kg
    Buldged disc in lower back that is giving me some grief, kept weight back a bit for 1 and 2a). 5 x 10 Reverse Hypers @ 60kg, 30 seconds rest after lifting for some relief.

    Conditioning and Midline this arvo…

  2. M/34/175
    BBG
    1) 115/135×2/145×4
    2a) 185×5
    2b) 185/205/185×3
    Cond: 12:20 may have jerked the last 3 PPs though :\

    MFS: 2/4/2

  3. 1) 100kg easy, got 105kg for the first rep but just missed the second at the bottom

    2a) 130kg
    2b) 130kg

    Cond) 14:35, what a shit fight! Get up to the HSPU’s at 6:30 and my shoulder decides to start playing up and it just went downhill from there. Should of been under 10mins

    Midline) done

    • As Jon North says “everything in weightlifting is back, not up.” Your bar path starts away from you when it should be tracking towards you. Also, as the bar gets just past your knee you are already on your toes, at this point you should have the weight all in the heels with the hamstrings loaded.

      Think back not up. Weight in the heels. Google MDUSA videos.

  4. 1) 155-185

    2a) 255lb
    2b) 295lb (off of 390, lost vertical torso on the 5th rep a few times)

    Cond & midline later

  5. M/37/210
    BBG only went to 155, was 4 am did not want to have to dump and freak out the neighbors. Really trying to focus on 2nd pull and keeping arms straight.

    Rest after work.

  6. Been following the o-lifting programming for several weeks now so figured i would post my results to track progress for the next month….

    1) 2 sets @ 205#, 2 sets @ 215#, 2 sets @ 225#, 1 set @ 235#, 1 set @ 245# (failed 3 times before getting the 1st position then failing rep 2. ugh). used lifting shoes today which i rarely do so a work in progress. no straps used

    2a) 275# for all sets. no straps
    2b) squatting later today

    Conditioning:
    30 push press @ 115#
    30 box jump overs @ 30″
    30 c2b pullup
    30 deficit hspu (i used two 45# hi-temp bumpers w/abmat b/w so whatever deficit that is)

    TIME – 6:06
    push press and c2b unbroken. hspu were 10+5+4+2+2+2+2+2+1. really wanted a set of 3 at the end to get sub 6 but not so much. shoulders weren’t having it and these were literally half the wod in time. in retrospect might’ve been better served to do all 5s to get to 30. fun one though…

    midline and other jazz during my afternoon session…

  7. 2 Pos Snatch : 195lb
    2A: 265lb
    2b: 225 lb

    Conditioning: 11:30 with one very graceful faceplant on my 29th box jump when I clipped the top of the box on the way up

    Midline later

  8. 1: made 75kg and tried with 77,5kg…
    Me right foot goes out to the side (duck feet), really suck.

    2a: 110 – 110 – 115 – 115 – 115
    2b: 115 – 115 – 115 – 115 – 115

    Conditioning:
    12:53 (made it to HSPU at 6:25)

    Midline:
    Done

  9. I used 135# on the push press for the conditioning not 115#. Not sure why I put 115# when I posted before

  10. 1a) 135, 155, 165, 175, 185, 195, 205lbs

    2a) 235lb
    2b) 275lb

    3a)Conditioning
    10:46 rx
    shoulders were smoked going into the hspu but tried to work through it.

  11. 2 Position Snatch – 95, 95, 95, 95, 95, 106, 106…I am still learning the snatch.

    Sn 1st Pulls – 135x5x3

    Conditioning – 9:20. Scaled it to 15-30-30-15. Spent more than half the time on HSPU’s.

  12. 1) 135*3, 145*4
    2a) 195*5
    2b) 245*5
    Phone died so no clock for conditioning. Around 15 or 16 minutes. HSPU took forever.

  13. Bbg
    Went up to 225 then failed a shit ton of rep 2 at 225 then another bunch of fails at rep 2 on 235

    Pulls at 295
    Hbbs- 305 1.1.1.x, 305 x5 , decided to up the weight 315×5 325×5 335×5

    Cond-
    13:45
    Got to hspu at 6:10 lulz
    Parralettes to an abmat on a 45
    These went to singles quick

    Midline done

    2/3/3

  14. BBG: 135, 145, 155, 165 f second rep, 165 f second rep, 165, 175

    Strength: a. 245
    B. 235

    Cond.
    15:00
    Only used one set of 45 plates for the deficit hspu

  15. BBG
    155, 185, 195, 205, 215, 225(f), 230(f)

    Strength
    1a) 275
    1b) 320, failed the last rep on the last 3 sets.

    Conditioning
    9:55

  16. BBG
    Work up to 185# , try 190 but fail second snatch

    Strength
    Snatch first pull = 235#
    HBBS = 235 #

    Cond:
    10:07

  17. snatches 135-155
    squats 3×5/290, 2×3/290, couldnt finish that 4th rep on sets 4 and 5
    snatch pulls 215

    con 21ish minutes, got to the hspu at about 9 and took about 2 full minutes to successfully get those last 3 reps
    on the bright side it forced me to practice my hspu kip

    midline
    ghd situps-done
    rev hyper- rigged a mini band to the back extension contraption

  18. 1. 75-85-95-95-100-105-110
    2a. 145 felt easy. Better than last week
    2b. 165 cut to 3 sets because my left knee had been bothering me a lot down in the bottom of the hole.
    Wod
    18:19
    Hspu were all singles and took about ten min. Everything else felt good

    Midline
    95 for all 3 sets
    Did 3×25 ab mat sit-ups
    Ghd give me the worst headaches and I had to go straight to work

  19. Trying pyramids on BBG to scale volume for Masters.
    BBG
    1) 65,75,85,95,100,105,110; 25# Heavier than shoulder would let me go last week!
    2a) 185,195,205,215,225
    2b) 185, Knees hurt, switched to LBBS. 205,225.
    Conditioning: Did 95# PP first and last. No HSPU.
    10:47
    Midline: No time. DND.

  20. BBG:
    1.) 180, 190, 190, 195, 200, 205f on Low, 210
    2a.) 230, 240, 250, 250, 250
    2b.) (Smolov Week 3 Day 1: 4×9 @ 180)

    Conditioning:13:37 ~ 6 of those minutes were HSPU

    Midline:
    1a.) 35# on Jerk Box Reverse Hyper
    1b.) completed

  21. Eager to get after it after Sunday completely off!
    BBG
    185×2, 205×2, 215, 225, 235

    Strength
    1a) 275
    1b) 340 What’s next in store. This took a lot.

    Conditioning
    7:48 HSPU of course took forever. These are much easier when fresh.

    Midline is done.

  22. Bbg:
    1) done at 105# had 2 misses on the first 2 sets.
    2) done at 175#
    2b) done at 145# totally out of plates due to huge classes.

    Conditioning: tweaked/strained my shoulder on Saturday taking a snatch behind me so I went with 5 rounds: 30 double unders, 15 over the box jumps: 7:02.

    Midline:
    1a) done at 12#
    1b) done

  23. BBG:
    1) 145×3, 150×2, 155, 160

    2a) 215
    2b) 230-miserable
    -Have to do these sets straight across, only one bar.

    Conditioning:
    *strict pullup/standard HSPU
    13:50

    Midline:
    1a) 3×20 GM @115
    1b) done

    M/F/S
    4/3/2

  24. 1. 125-130-130(1)-130-130(f)-130-130-130
    2a. 180
    2b. 180(3)-190(2)-175-175-175-175 (Yes I did more weight on the snatch pulls than the squats. Legs felt yuck.)

    Conditioning- 8:13 (hspu 45s + 15s to abmat)

    Midline done.

  25. 1. 135, 135, 145, 145, 155, 155,165 (missed low hang)
    2a. 205
    2b. 225 – gut check
    skipped conditioning

  26. I don’t have access to a Revers Hyper machine. Is it better to do the movement on my GHD, or to do Good Mornings?

  27. M/37/210
    Snatch 1st pull 255/HBBS 300

    Metcon > 20 mins. HSPU took forever

    Midline reverse hyper 140lb/ ghd done

  28. 2pos Snatch – up to 253 w/ hook grip 265 with straps on last set

    375 on pause squats
    355 on pulls

    11:26 on metcon, all C2B and HSPU on paralettes

  29. MFS: 4/7/7

    BBG
    1) 175/185/195/185/195/205#
    2a) 295#
    2b) 295# (tried 335 for first set and failed)

    Conditioning: 17:09 Rx (I am still sore in the shoulders and elbows from last week)

  30. 1) up to 215

    2a) 255
    2b) 245

    Cond: did with partner. Once one stops the other gets to resume:
    13:40ish.
    Hit 28 PP to start. Fucking 2 reps. Pfft

    2/6/2

  31. BBG
    1. 135, 155, 175, 180, 185, 2×190 failed hang each time
    2a. 286
    2b. 285
    Cond
    Only did it up to 5 HSPU in 10:00. Wrists were bugging me too much
    Midline
    No

    2/3/1

  32. BBG

    220 x 5, 240 x 2 (missed low hang on both)

    Strength

    @ 305 ( Brutal, a couple misses)

    Conditioning

    11:`18 (Over 6 minutes on HSPU @ 6.5″ Deficit)

    Midline

    Tomorrow

  33. BBG:
    1) 185, 185, 185, 205(f), 205, 215(f), 215(f) – Wanted to work these without straps today. All fails were on the 2nd position.

    2a) 275 across
    2b) Aneurysm HBBS – 345 across

    Conditioning:
    12:48 – Paralette HSPUs to 6″ deficit – These alone took 8:30. I’m a tubby bastard.

    Midline:
    1a) 210 lbs
    1b) Done

  34. 1) 93, 98, 113, 118, 133(1), 133, 133(1)

    Squat: 185 (only did 3 reps…should have lowered weight, but there was no way I was getting 5 reps up@ 185)

    SP: 155, 4×165

    Conditioning: 11:18. C2B are my weakness there.

  35. bbg 70 80 85 90 95 100 103f KG
    squat 305×5
    first pull 130kgx5

    conditioning:
    made up Amanda 4:50rx
    todays 13:27 2 45 and a 10 on top of each other head to abmat. all time on HSPUs

  36. 1) 95, 105, 115, 125, 135 (1), 130 (ugly), 130
    2a) 180
    2b) 185, no misses. Actually felt pretty strong.
    Conditioning: 19:31
    1 abmat. Everything else rx’d. HSPU’s took forever.

    Midline. Done. GHD felt easy for once.

  37. m/34/5’8″/175lb
    BBG
    115-135-145-155-165-175F-175
    2a) 195-205-215-225-235
    2b) 225-225-225-225-225
    Cond:
    9:48
    Midline done with BW

  38. bbg) 95-105-115-125-135-135-135

    2a) 165
    2b) 165 failed at 2 on the last set

    did cf outlaw conditioning: 17:10 had to scale the last 12 hspu to on top of a 25# bumper plate

  39. BBG

    Snatches sucked today, not focused. Hit 225-230 on the first one and couldn’t catch the second properly

    2a) 275
    2b) 315

    Cond

    7:18

    Midline
    Completed.

  40. BBG
    200, 200, 200, 205, 205, 210(F), 210
    Done with straps

    Strength
    1a) 245 – 1st pull + high pull
    1b) 285 – only did 3 reps on the 4th set.

    Conditioning
    13:06
    Deficit HSPU were a shit show

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