130501

>Yesterday I had the pleasure of spending the day at Team MDUSA practice. The highlight of the day, and one of the coolest things I’ve seen in person, was Tom Sroka hitting a PR Clean & Jerk of 200kg. Yes, boys and girls, I said TWO-HUNDRED kilos—that’s FOUR-HUNDRED and FOURTY pounds.

Possibly the best part of this lift was the fact that this was Tom’s FIFTH attempt at 200kg. He had Cleaned 200kg four times, and missed the Jerk, over the course of about 15 minutes. No one in the room thought he could possibly make the lift on his fifth attempt, but Tom just could not let it go.

Tom Sroka – 200kg Clean & Jerk:


>I also had the opportunity to appear on Coach Pendlay’s podcast, and share a discussion about competition with Glenn, and super-elite Weightlifting Coach, Don McCauley. Click here to listen to The Weightlifting Scoop.

20130430-152503.jpg


WOD 120501:

BBG

1) 7X1 2-Position Clean + 1 Jerk – 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. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

*Then, after completing the final round, and its prescribed rest…

3 minutes Max Distance Sled Drags @ 250/165# using a 50′ down and back shuttle style track.

Strength

1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.


Extra 130501

GROUP #1 Conditioning

3 rounds for time of:

9/7 Muscle-Ups
20 KBS 32/24kg
25 Triple-Unders

GROUP #3 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

60 responses to “130501

  1. Do you have video for the 200kg C&J?

    James

    From: The Outlaw Way Reply-To: The Outlaw Way Date: Tuesday, 30 April, 2013 3:30 PM To: James O’Leary Subject: [New post] 130501

    WordPress.com outlawcoach posted: “>Yesterday I had the pleasure of spending the day at Team MDUSA practice. The highlight of the day, and one of the coolest things I’ve seen in person, was Tom Sroka hitting a PR Clean & Jerk of 200kg. Yes, boys and girls, I said TWO-HUNDRED kilost”

  2. so for the conditioning… when it says work 2:1, does that mean double the volume? 40 calories and 30 burpees?

  3. Hey guys

    Quick noob questions: “heaviest possible” – would this be a linear or a ladder set to the heaviest possible? Any feedback on this would be appreciated.

    • Yes, if you can do 190kg you have to do:
      20kg – 30kg – 40kg – 50kg – 60kg – ……
      All the way up to 190kg, that is one way..

      Or just warm up, and when you reach a weight where you think you might fail but complete it, THEN you start counting the first set. And ADD weight for the next!

    • everyone does this a bit different. A good guideline is to try and keep your working sets at least around 75-85%, going as heavy as good technique will allow that day. With longer sets (7), the last few should be approaching true max effort for the given complex.

  4. I only have a water rower with no calorie calculation. I realize there’s not a distance to calorie equivalent but what’s an average distance I can do for the conditioning?

  5. BBG
    1) 110-112-115-117-120-122.5 F- 122.5kg
    Failed the Low Hang due to getting a bad hand regrip inbetween pos 1 & 2, grip was too narrow.
    2a) 150kg
    2b) 100 – 100 – 105 – 105kg

    • Conditioning
      1:13 – 1:17 – 1:23 – 1:23 – 1:37 – 1:36
      Sled Pull – 4.5 x 15m lengths

      Strength
      1a) GHR with some slight assistance by spotter
      1b) Reverse Hyper @ 80kg

      Extra
      Well.. Timed myself after 10 minutes trying to get through the 1st round of triple unders.

  6. 1) 185/195×3/200×3
    2a) 315
    2b) 205
    Cond: 250m/15 Burpees
    rds: 1:20, 1:25, 1:29, 1:35, 1:45, 1:38
    M/F/S: 3/7/2

  7. So does this mean that making contact with the bar right after being in the “arched angel” is acceptable? And that you now accept the fact that there is an “arched angel” position? Lulz.

  8. 1) 125kg

    2a) 160kg
    2b) 100/100/105/110kg

    Cond) total time including rest was 16:07. Each round was between 1:30 & 1:45

    Midline) done

  9. BBG
    1) Up to 85 kg
    2a) 120-120-130-130
    2b) 80-90-90-90

    Conditioning
    Part 1: All 1:45 ish
    Sled: 125m w/ 75kg on asphalt

    Strength
    1a) Done
    1b) 45-45-45 kg

  10. 1) 255-255-265-265-275-275(f jerk)-275(f jerk)

    Strength
    1a) 25lb
    1b) 170lb

    Squats, pulls, and cond this evening

  11. Conditioning:
    1:25, 1:29, 1:25, 1:29, 1:41, 1:42
    Total Working Time = 9:11

    Sled Drags – 10×50′ = 500′

    BBG, Strength, and Group 2 work this afternooon

    • Whoops – I meant group 3 work, not group 2… not that anyone really gives a shit though.

    • BBG:
      1) 255, 255, 265, 275, 285, 305(f Jerk), 315

      2a) 365 across
      2b) 275, 295, 305, 315(3)

      Strength:
      1a) 10, 10, 15
      2b) 210 lbs

      Group 3 Extra Work:
      13 UB, EMOM sets of 3 complete

      Here’s the video from the 315lb 2 Pos Clean + Jerk:

  12. BBG: 245-245-265(F@Jerk)-265-275-275
    2A) 345 Across all sets
    2B) 225-245-275-315

    Conditioning:
    1:18-1:17-1:20-1:37-1:33-1:36

    1A)10lbs across all sets
    1B) Banded with small blue

    Sled: 450 Feet

    Group 3 Conditioning:
    6 UB, all other sets of three were unbroken

  13. 1) 205#-215#-225#-235#-245#-255#-265(f)-265#

    2a) 315# – didn’t have straps so had to go a little lighter
    2b) 205#-215#-215#-225#

    didn’t pay attention well enough and did these separately not supersetted

    Strength
    Gh Raises @ 35#-35#-45#
    Hypers – 190# for all sets

  14. I gotta say, reading all the posted logs always gives me great motivation to lift. Additionally, it also shows me i got a long way to go in strength building.

  15. BBG:
    1) Up to 107.5Kg, miss at 110Kg
    2a) 130-135-140-140Kg
    2b) 110Kg

    Cond:
    1:36/1:47/1:48/1:40/1:48/1:50

    Reg:
    23/25 Triple Unders in 15 minutes

  16. I don’t have a rower and usually I’ll sub with running but since its rowing for calories should I sub with sumo dead lift high pulls? What do you guys usually do? Thanks!

  17. Any Outlaw Friendly gyms in Greeley, CO area? I’ll be out there next week breaking in my brothers new ranch and I’d like to stick to the template to get ready for NorCal regionals. Thanks in advance.

  18. Bbg-
    225-245-265-275×4

    Pulls 335
    1.25 Fs 275-295-315-315 f 1.1.1.x

    Cond-
    W/ vest

    9:21 twt

    Dog sled drag 250#
    10×50′

    2/4/4

  19. BBG
    1) 295
    2a) 335
    2b, 315

    Conditioning
    Not able to today. Going to be changing it up a little heading to regionals starting on Friday.

  20. BBG:
    1.) 195, 205, 215, 220, 225, 230, 235
    2a.) 250, 265, 275, 280
    2b.) (Smolov Week 3 Day 2: 5×7 @ 195)

    Conditioning:
    1.) 1:47, 1:51, 1:44, 1:42, 1:46, 1:48 ~ TWT=10:38
    2.) 7x~350′ w/prowler

    Strength:
    1a.) 32.5# DB
    1b.) 35 on Jerk Blocks Reverse Hyper

  21. c+j 185, 2/195, 2/205, 2/210
    pulls 275, 295, 305, 305
    1 1/4 squat 235, 240, 245, 245

    con 148, 149, 145, 146, 149, 145 TWT= 10:42
    prowler 350 ft

  22. BBG:
    1) 185×3, 195×3, 200
    -failed a couple jerks at 195

    2a) 295
    2b) 205
    -Sets straight across

    Conditioning:
    *20cal AD for row
    TWT= 8:02

    Tire drag on dirt driveway:
    400′ @205

    Strength:
    1a) 3×8 RDL @225
    1b) Done (sub.)

    M/F/S
    3/7/5

  23. BBG
    1) 225-245-255-265-275-285-300
    2a) 375
    2b) 315

    Conditioning
    1:48-1:38-1:48-2:15-2:10-2:04
    No Sled Pull

    Strength
    1a) 45# BB
    1b) 40# (started using ankle weights on these…pretty good sub on the GHD)

  24. BBG

    1) 242 x 2, 262 x 3, 272, 282

    Strength

    1a) 335, 355 x 3
    1b) 275, 285, 295 (3), 305 (2)

    Conditioning

    1:27, 1:30, 1:33, 1:38, 1:35, 1:42

    32kg KB Farmer’s Carry sub for sled

    Lost count of how many times I went around the room.

    Extra #1

    Later

    • Extra Group 1

      19:18

      Did 10 Triple Unders as singles then 50 double unders for 2 rounds then 75 double unders on the third. No time to keep slogging away at triples.

  25. 1) 145, 150, 155, 160, 165, 170, 175 (ugly jerk)
    2a) 255×4
    2b) 175, 185, 190, 195 (3)

    Conditioning: 1:29, 1:44, 2:03, 2:03, 2:09, 2:00 total: 11:58 , total working time: 18:30

    No sled. Did 4X1 rack holds with a KB’s at 62lbs each yesterday.. ouch. So, good enough.

    • 2nd cond: 33:36- Did 9 dips instead of muscle-ups. Triple unders took forever. Got a 3 and 2 in a row a few times, but mostly singles.

  26. BBG

    1) Up to 120KG

    Strength

    1a) 120KG 140KG 160KG 160KG
    1b) 110KG Across

    Conditioning

    16:14 TWT

    8 Sled Drags (400′)

    Strength:

    a) 20#
    b) 25#

    Extra Group 3:

    Complete

  27. 1). 7 of 255
    2a). 345
    2b) knee rest
    Cond:
    Twt=8:23
    Sled pull 150′
    Midline:
    Gh raises

  28. BBG
    1) 95,115,135,145,150,155,160
    2a) 275
    2b) 165; Knees barking; switched to FS. Set 2 hand cramped; switched to HBBS.
    Conditioning: 5 rounds 10:36
    Strength: DND

  29. 1) snatch work from Monday – 145/145/155/155/165/165/175
    2) clean work today – 185×5/205×2
    From hi hang, back still lit up (treated today)

    HBBS 5×5 @ 225 from Monday, final sets rough

    Cond
    1:45
    1:41
    1:44
    1:48
    1:46
    1:45
    All rows <60s, all burpees fast

    RH at 130#
    GHR body weight getting close to weighted

  30. M34/5’8″/170lb
    BBG
    185-195-205-215-225-235-245(1 then fail)
    2a) 255-275-295-305
    2b) 195-205-215-225(2@1 1/4, 2 regular)
    Cond1:46-1:49-1:46-2:07 no time to finish

  31. forgot to post.

    1) 205 across. stayed on the lighter side with major quad issue

    2a) skipped due to quad issue
    2b) 205 across. again, lighter side

    CND
    TWT= 8:25
    1:17
    1:20
    1:21
    1:23
    1:31
    1:33

    6.5 shuttles. pretty sure they’re more than 50′ each.

    Midline
    1) 15 lbs
    2) subbed banded GM with a thicker band.

  32. glad to be back after being a little sick and a local comp over the WE!
    2Pos Clean+Jerk up to 255, then 263.5 f on Jerk!

    Clean first pull 4×3 @ 325
    4×4 FS 11&4 @230

    WOD:
    1:11, 1:15, 1:17, 1:25, 1:29, 1:26. did on accident 2x 1:1, 4x 2:1 Work:Rest. total time 8:03
    Sled Pulls 13shuttles at 70lbs inside a tire on turf.

    strength done GHD Raise 2x15lbs, 1xBW

  33. BBG

    1) 235, 235, 235, 240, 245, 255, 255

    Strength

    1a) 315 – Clean 1st pull + high pull
    1b) 250

    Conditioning

    1:32, 1:36, 1:35, 1:37, 1:46, 1:37

    Dog sled – 312 Feet

    Extra #1

    9:11
    Did Double Unders

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