Jason Hoggan on Regional WOD 4:
Jay Rhodes, 4:07 “Amanda”:
If you are really struggling with the DB Snatch, you can always do this…
(Side note: I’ve gotta give credit for this to Natalie McLain. I woulda never even tried it if I hadn’t seen her do it first. Also, yes dicks, I can do it on the left too. And yes, that’s 100#. BP – your turn.)
WOD 120501:
BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
TEAM Conditioning
Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.
Extra 120501:
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 4 Conditioning
15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups
GROUP 5 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
The Outlaw Way 
I love how Jason switched from the faster high bar back squat, then to the low bar to finish it up!
Good showing Jason.
1. Holy fuck that was monotonous.
2. WTF Jay Rhodes? Chain them snatches.
3. We’re doing weight in the toes now, Rudy?
Someone give me more videos to shit on.
dinner is served
This is absolutely disgusting! I hope this young lady’s parents and former teachers are shocked by her language! Doesn’t she realize it should be “She can fuck you WELL” in order to be grammatically correct?
Music videos need to up their game. If you can’t beat Kate Upton doing the Cat Daddy, GTFO.
CSH on that dumbbell snatch brother.
BB Gymnastics
1) C&J @ 75kg (165.4lbs)
2) Snatch Balance (NO heaving) @ 50/60/60/60kg (132.3lbs)
Strength
1a) Tempo Deadlifts – 70/80/80kg (176.4lbs)
1b) Strict Pullups + ME Kipping Pullups – Kips = 12/12/10
Conditioning rounds: 3xDU/ 35x OHS/ 40x OHS / 36x OHS
Those deadlifts were almost 100kg below my 1 rep max and felt like 100kg above! crazy hard!
MFS = 3/4/3
Did the second part at 8 am this morning,
Finally a sub 7 min Helen
Helen @ 6.52
BB gymnastics
5×3 clean and jerk @ 90 kg
4×3 Non-heaving snatch balance @ 65 kg
Strength
3×5 deadlift @ 110 kg
3×5 strict pull ups + ME 20 – 25 – 23
Conditioning
88-65-85-86
Played with some DB snatch as cool down
There is a mismatch between the comments about the pull up sets and the written work. It says 3×3 but the comment says 5 strict pull ups. Last week it was 5 then ME. So… clarification?
Good catch, Jake. It’s fixed.
Curious to know when this last squat/ oly cycle started?? I came up with 3/19 and this is the 7th week. Can anyone confirm thanks
Instead of following so far behind, I would just recommend starting now. It doesn’t matter if you start at the beginning of a particular cycle or not; we are constantly cycling through a variety of movements.
I’m a dumbass noob. I read the doctrine and the FAQ. Didn’t see anything about “groups”. The extra work confused me. Are we supposed to pick one of the two? Or maybe make the group 4 conditioning out first priority then if we want to do TWO extra workouts we go on to group 5? Sorry I couldn’t figure it out myself.
they are for the regional competitors, group 1 = week 1 of regionals (SE, SC, Canada), Group 2 is this weekend = week 2 of regionals (Mid Atlantic…ect)….same applies for the rest of the groups.
The groups correspond with the athletes that are going on to regionals. Group 1 were the athletes that just competed in last weekend’s regionals. Group 2 is this weekend, so on and so forth.
If you are not competing in regionals, stick to the main work.
only slept 5 hours last nigh so was wiped out this morning @ 5:30 ( my usual time). Also, I think the behind the neck snatch grip push presses aggravated my left rotator cuff – it’s no happy. Little concerned about that since ~ 2.5 weeks out to regionals.
only did DLs. @ 195 lbs
Conditioning:
rd 1: 40 OHS+50 DUs
rd 2: 40 OHS+30 DUs
rd 3: 40 OHS + 34 DUs
rd 4: 40 OHS = 34 DUs.
Total reps = 308.
Will prolly skip extra group 4 tonight and try to catch up on sleep.
Are the Snatch Balances supposed to be pressing snatch balance, or should we still be trying to move under the bar quickly?
They are non-heaving. Look it up in a dictionary, since you obviously don’t know what it means.
I asked a question similar to this. I have watched videos and have also talked to quite a few “serious” oly coaches and lifters about this and not everyone as the same idea of what no heave actually means. Some coaches allow a small bump with extension and flexion of the hips and knees and others allow zero bump and zero flexion/ extension of the hips and knees and want a straight drop.
Catalyst to the rescue:
Heaving snatch balance:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82
Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor.
Snatch balance:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.
Seems fairly obvious that the Heaving snatch balance is out, given the NO heaving clarification. Seems like the dip and drive portion of Snatch balance could be considered a heave (I looked it up in the dictionary). That would potentially leave:
Pressing snatch balance:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=81
Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Press the barbell up as you drive yourself into the bottom of an Overhead Squat.
Drop Snatch:
No video yet, but the description on Catalyst is:
Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.
Just trying to figure out if it should be more the pressing style (slower) or the drop snatch style (faster).
Jesus fuck.
I’m actually rooting for you to do it wrong at this point.
bb gymnastics
1 5×3 clean and jerk @ 210
2 4×3 no heave snatch balance 155, 175, 195, 195×2 fail on last rep
strength
1a) 3×5 tempo deadlift @ 315
1b) 3×3 strict pull ups+ME kipping r1: 20, r2: 11, r3: 7
conditioning
160 reps rx, finished the squats each round with enough time to pick my rope up and hear the timer go off. did 100 double unders after i caught my breath to finish up.
C+J 165# (PWR Clean and Push Jerk)
Snatch Balance 85# (this murders my shoulders on the reset)
Tempo DL 265#
Pull ups 3 + 12/12/6
Conditioning
40+5
40+11
40+20
28 (completely hit a wall)
BB Gymnastics
C&J – 150#
Snatch Balance NO heaving – 95, 100, 100, 105#
Strength
1a) Lightened # from last week, I wanted to be more explosive – 215#
1b) 3+25, 3+14, 3+12
Conditioning
Will complete later.
Conditioning
232 reps
BB gym:
1) 125
2) 85, 90, 95, 100 – Question: Is the goal for this to be a drop snatch balance?
Strength:
1a) 185, 195, 200
1b) 15, 6, 6 – Finally got butterfly kipping down on the last two sets 🙂
Conditioning:
105 reps
90 reps
101 reps
102 reps
MFS – 2/2/2
Awesome work by all the outlaws at regionals this weekend, looking forward to all the rest of the Games season!
AM-BBG
1)150 2)110
Off to work.
BB gymnastics
1) 170 for all sets
2) 115, 135×3 sets
strength
1a) 255 all sets
1b) followed the notes did 5+25, 5+15,5+15
conditioning
1rnd+12 ohs, 1rnd+13 ohs, 1rnd+12ohs, 1rnd+15ohs = 452 total reps
2/2/2
BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec. – @90lb
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. – @60lb
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. – @135lb
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec. – 25, 25, 25
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
1. 40+25
2. 40+42
3. 40+46
4. 40+44
1) All at 90kg
2) All at 60kg
Speed deads All at 120kg
Conditioning:
Light OHS are a favourite movement of of mine and expected to make a complete round, but my DU were completely fucked today.
1. 40 OHS (UB) 45 DU
2. 40 + 43
3. 40+ 42
4. 40 + 25
OHS splits were between :50 and 1:12.
1) 195
2) skipped, used this time to roll shoulders for overhead position
Strength
1a) 275
1b) 3+40, 3+25, 3+17
Conditioning
103 reps
100 reps
Cut the last two rounds down do to this weekend. For the last two rounds I did 10 OHS + 60 double Unders.
Feeling completely confident in my preparation for regionals bc of all the work and strategy. Thanks for all the hard work to help us prepare. 1 more training day in the gym before D.C.!
M/F/S – 0/1/2
2nd day on the outlaw programme, 1st post so here we go!
BB Gymnastics
1) 60kg
2) 40kg (was a bit ambitious first off and tried 50, no bueno!)
Strength
1a) 3@90kg
1b) 15/9/7
Conditioning
1st: 1 round + 3 DU 2nd: 52 DU, 3rd: 59 DU, 4th 35 DU
Total = 369.
MFS = 3/3/7
1) all sets 210. Easy, had fun.
2) worked to last set of 205.
Other strenght later, no time.
Conditioning 366 reps.
Round 1 40-60-11
Round 2 40-60-5
Round 3 40-34
Round 4 40-36
The split snatch also worked really well for me last weekend. It just felt easier, cleaner, and more stable to get under the weight that way. I may have moved a little slower because of it, but I finished in 7 min flat, didn’t miss or fail any reps, and got a badass slow mo video to show for it..
That is awesome. I showed that video to like 4 of my friends on Sunday. The slow mo and your knee hitting the ground…fucking sick man, beast job…I hate Castro though – you have a great future in this sport.
BB gym
1)135lb
2)105lb
Strength
1)225-wen’t down in weight from last week to be more controlled/explosive
2)Only had a fat bar on an Y-1 so did strict 8/7/6
Conditioning
R1:40+20
R2:40+5
R3:40
R4:40
Jerky motion this morning with beam sea/swell
1) 150×5. x2 squat cleans then PC 3-5. Wrist folded back in a compromised position.
2)135(F) 95. Hard with motion but also without heave. Feeling confident of drop x2. Be quicker down and extending arms against bar.
1a)135-225-275-295(no explosion)-275
1b)15-15-15(slop kip, soft midline, broken rhythm) Subconviously quit on myself because a ME wouldn’t give 15 across.
Conditioning: DU with synthetic line. Long
42- mind over matter that was weak
44-OHS 20-10-10 @2:40.
41-line hitting overhead and winch controls
53- the rope is almost impossible to use
180 reps. Restarted each round at OHS
1) 5X3 Clean & Jerk @ 90kg
2) 4X3 Snatch Balance (NO heaving) @ 60kg
Strength
1a) 3X5 Tempo Deadlifts – 80, 90, 90kg
Why do these batter me so much??!
1b) 3X3 Strict Pullups + ME Kipping Pullups – 3+12, 3 + 10, 3 + 6
Need to get a smoother butterfly that doesn’t hurt my shoulders
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 30kg
60 Double-Unders
Rest 2 minutes after each round.
1 = 67 reps
2 = 57 reps
3 = 44 reps
4 = 40 reps
Total = 208
MFS = 733
First time posting:
Height: 6’4″
Weight:225
BB gymnastics
1) 195
2) 95,115,135,135
Strength
1a) 225,265,305 only got 3 reps then re set for 2 more.
1b) 5 strict- 30-21-21
Conditioning:
101 reps, 101reps
Only did two Rounds
bbg
1)220, 220, 220, 220, 220
2)145, 175, 195, 215
strength
1a)365, 385, 405
1b)+20, +18, +8
conditioning
60, 31, 25, 41-had this judged so no partial speedy reps
BB Gym:
1)135,155×4 full squat on all sets and used new fat bar.
2)135,145,155×2
Strentgh:
1a)255,295×2 with fat bar, grip was on fire
1b)3+20,3+20,3+20
Conditioning:
Total-340
1rd- 40 OHS UB, DU 10+50
2rd-OHS UB, DU 30+30
3rd-OHS UB, DU 20
4rd-OHS 30+10, DU 5+35
This old man is going to be hurting tomorrow
1. 215 (just cleans)
2. 4×5 deficit hspu
strength
1a. 315
1b. 33 15 12
conditioning
did front squats w 85lbs – 47 54 40 40
bb gymnastics
1) 185
2) 95,105,115,125
strength
deadlifts- 225,275,225. Really hard to keep good form coming up so slow.
pullups- skipped due to me being a huge pussy, (left bicep killing me when I drop from the kip)
conditioning- I saw Amanda posted on friday and I didn’t do it then because I had a competition the next day. I did Amanda a few days before I started following outlaw and I got 6:36 I decided to do it today to see how I improved over the last month and a half. I got a min and half pr with 4:58. This shit works!
1) 5X3 Clean & Jerk @ 160 Jerks felt good
2) 4X3 Snatch Balance (NO heaving) @ 105, 115, 125, 130 – Working technique by the time I got to the 130 set they were feeling pretty easy
Strength
1a) 3X5 Tempo Deadlifts – 225
1b) 3X3 Strict Pullups + ME Kipping Pullups – 3+30, 3+21, 3+15 (lost the grip on the 3rd set)
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 30kg
60 Double-Unders
Rest 2 minutes after each round.
1 = 89 reps
2 = 77 reps
3 = 56 reps
4 = 71 reps
Highly under estimated that workout, holy lactic acid
MFS
1/3/5
BB Gymnastics
C&J 5X3 @ 165
Snatch Balance 4X3 1@155 3@160
Strength
3×5 Tempo DL @ 295
Pull Ups 3+21, 3+20, 3+17
Conditioning
1) 106 reps
2) 100 reps
3) 100 reps
4) 101 reps
total: 407
M/F/S-2/4/5
BB Gym
1) 165 – need to work on form more. I think I am puling to much from my back and am too upright
2) 115, 135, 135 (2), 135
Strength
1a) 225 – did a better job pulling from the legs
1b) 3 strict pull-ups then – 8,9,8
BB Gym
1) 155
2) 85, 95,105, 115 – pressing snatch balance
Strength
1a) 235, 255, 275 – hamstrings a little smoked from squats yesterday
1b) 20, 12, 15 – pretty disappointed by the last two sets
No conditioning today.
BB
1) CJ @ 205
2) Snatch Balance @ 185, 205, 205, 215 (fail)
Strength
1a) Tempo Deadlift @ 295, 325, 355
1b) Strict + ME Kipping Pullup @ 3+18, 3+9, 3+10
Conditioning
Rx
3 rds + 18 OHS
I messed up the format of the conditioning. I started each round where I left off the previous one.
Clean and jerk at 205
Snatch balance 135, 155, 175, 175
Deadlift 275, 295, 315
Pullups 13,23,12
Conditioning 103,104,100,65
Strength – 275 deadlifts – Pull ups – 13/14/12
Conditioning – 35/20/24/24
– Never do OHS after shoulder surgery so this is good to get this many in.
– Legs still sore from Saturday and Monday
BB-
C&J-205
Snatch Balance- 195
Strength-
365 across
Pullups-
3+21
3+20
3+18
Cond-
354 Total
5/5/5
1) 185
No fails
2) 185 205 205 215
1a) 255 255
1b) just did strict L pullups
10 10
No conditioning
Worked on DU’s for 8 min
2/5/4
Clean and Jerk: all 5 sets at 105kg and wow that was much harder than I planned
Non-Heaving Snatch Balance: 4 sets: 60kg, 70kg, 80kg, 90kg
Tempo Deads: 125kg for 3 sets
Pullups: 3+20 reps each time
Conditioning: 460 reps
BB
1) CJ 5*3 @180
2) Snatch Balance @ (165,180,190)*3, 200*1
Strength
1a) Tempo Deadlift @ 285 across
1b) Strict + ME Kipping Pullup @ 3+20, 3+12, 3+10
BB GYM: Made up some snatch work I missed earlier this week
Strength:
1a.) 155
1b.) 25-20-20
Conditioning:
40+60
40+18
40+39
40+44
Shoulder therapy
DL 225 working on form
Death by 10 meters 15 rounds + 10
Resting shoulder today
BBG:
1)115#
2)65,70,75,80 (wanted to work technique so started low)
Strength:
1a)195
1b)3+10, 3+10, 3+10
Cond:
40 OHS,35 OHS, 33 OHS, 34 OHS
BBG
C&J – 221×5
Snatch Balance – 131, 151, 162×2
Strength –
Tempo DL – 273, 293, 313
PUs – 18, 15, 15 felt tired on these
Conditioning
1) OHS + 58 DUs
2) 1 rd
3) OHS + 52 DUs
4) OHS + 36 DUs
BB Gymnastics
1) Clean and jerk 5x3x170
2) Snatch balance – skipped, plan to make up later in the week.
Strength
1a) Tempo deadlifts 225-245-255
1b) Pull-ups 3×3 strict + 30-16-12 kipping
Conditioning
1) 40 + 41
2) 40 + 37
3) 40 + 24
4) 40 + 21
283 reps.
BBG
1) 175
2) 135
Strength
1a) 275
1b) 15-16-15
Cond
1rd + 10 OHS
1rd
1rd
1rd
410 reps
2/3/3
Clean and Jerk 5×3 @180#
SN balance: totally forgot about it. will make up next day
2a: 235# each set
2b: 5/10, 5/8, 5/1, slipped off bar like a little bitch
Conditioning
1 40/60
2 40/35
3 40/0
4 40/49
obviously some discrepancies with round 2 and 3, part mental, part physical discomfort on round 3 with my right arm going numb in the middle of the 40 OHS.
Played with the 100# db for some warm up work. Handled it well. It was a good confidence boost b/c I’m most worried about that workout.
BBG:
C&J – 190 for all sets. Power clean and push jerked every rep. Very clean reps.
No snatch balance
Tempo deads – 255, 285, 305
Pullups – did 5 strict each round, kips went 42, 30, 25. Saved a little on that first set. Might have been able to hit 50.
Conditioning: 100, 102, 100, 65.
Died on the last set of OHS. First three rounds were UB on the OHS, last round i kept dropping it to my back every 5 reps from 25 on. DUs had 3 trips on first round, UB rds 2 and 3, UB for 25 reps on rd 4.
Extra swim wod will have to wait until I have access to a pool later this week.
Conditioning only. Not lifting until I can go to the doctor for my sternum to see if there is serious damage. I am praying that it is just a bruise or something that will heal quickly. (going Thursday)
1. 40 + 43 (UB on OHS)
2. 40+ 42 (UB on OHS)
3 40 + 19 (only went for 1:40–lost time at the beginning putting on weight belt because my back was going out.) went 20-20 on OHS, rested with bar in overhead position. I felt like I could cycle these much faster with a belt.
4. 38 + no DU (back went out on this round only got 20-10-5-3) actually dropped bar after 30 reps because back pain was ridiculous. Could barely bend over to pick up the bar to restart.
MFS 2/2/2 (Sternum was hurting during double unders)
BB Gymnastics
1) @200#
2)135-155-155-155
Strength
1a) @225#
1b)3+25/3+25/3+20
Conditioning
R1=40+60(UB OHS)
R2=40+60(UB OHS)
R3=40+13(UB OHS)
R4=40+1
Rounds 3&4 legs just gave out on the DU
1/3/2
1. 165
2. 95-105
Tempo DL- 325
Pull ups 3+12/3+12/3+12
Conditioning 93/100/50/37
1) 185.5
2) 185.5
1a)225, 225,275
1b)8, 15, 13
Conditioning- 388 reps. All OHS UB.
Been lurking for a few months now. Have been going back and forth with this and my own programming, but I saw Rudy and his magnificent Beard at the Southeast Regional and I knew he was the man for me.
BB Gymnastics
1.)C&J 195
2.)Snatch Balance 135
Strength
1.) Deadlifts 315
2.) Pullups 3+15, 3+13, 3+10
Conditioning
1.) 40+25
2.)40+10
3.) 40+3
4.) 35
CJ 205 touch and go
SB 155 155 155 165
Dead 315×3
Pullups 3+21 3+15 3+11
conditioning
103
98
90
100
total 391
Bb
Clean and jerk 185# first to rounds 155# for the rest
Didn’t do snatch balance or strength
Cond.
255
BB gymnastics
1) 175lbs all sets-easy
2) 115lbs all sets
Strength
1a) Dropped it down to 275lbs, felt perfect
1b) 17, 7, 6 – my Kip sucks ass, if I can get a rhythm down it would help a lot
Conditioning
100
35
20
DNF- back was smoked
Fuck me! This was way harder than I thought It was going to be. Didn’t help that I haven’t done OHS in like 4 months. Only finished 1st round. Finished OHS with 23 seconds left, thankfully I’m a DU ninja and managed to go 60 UB in about 20 seconds….but it went down hill quick from there.
BB gymnastic
1) 160 LBS
2) 115,125,130f1,125
Strength
1a) 230,235,240-recovering from a back tweak but felt better than last week.
1b) 5+32,5+21,5+13-also an improvement from last week from 75 to 81 total reps.
Conditioning
94
75
45
51
3/5/4
BB gymnastics
5×3 clean and jerk @ 185 lbs
4×3 Non-heaving snatch balance 65, 95, 115, 125
Strength
3×5 deadlift @255 lbs
3×5 strict pull ups + ME 31 – 20 – 17
Conditioning
57
62
57
70
BBG:
1) 135
2) 115
Strength:
1a) 225 x 1 set, 275 x 2
1b) 29, 10, 11
Conditioning:
55, 40, 37, 30
BB Gymnastics
1) 160#
2) 100#
Strength
1a) 325#
1b) 11/12/13
Conditioning
42/32/31/30
1) 5X3 Clean & Jerk @ 70% – rest 45 sec. – @170 No Failed Reps
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. – 1@135, 3@140
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec. – @315lb
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec. – 10,15,15
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
1. 40+30 OHS UB
2. 40+35 OHS UB
3. 40+35 Dropped at 25, finished out.
4. 40+45 OHS UB
BBG:
1. 165#
2. 115#, 115# x 2
Strength:
1a. 225
1b. 18, 17, 19
Conditioning:
100, 66, 40, 40
BBG: 1) 165# 2) 2 x 135# 1x 165# (f) 1x 155# (f) *just not feeling it today.
Strength: 1a) 225#, 275#, 275# b) 26-butterfly, 15-kipping, 25-butterfly
Conditioning:
1- 106 *all unbroken
2- 105 *broke OHS into 30-10, UB doubles
3- 101 *broke OHS into 30-10, 40-20 doubles
4- 96 *broke OHS into 15-15-5-5, UB doubles – almost had that round!
Total- 406
1. 150 2. 125
1a. 275/325(2reps)/295 1b. All strict, no kipping 30/19/16
Conditioning – 65/72/73/40 (250)
1) 80kg
2) 75kg – A few fails due to lack of speed and shoulder stability
1a) 160kg (Did “normal” deadlifts)
1b) 3 + 7 each round
Conditioning – 40, 32, 32, 33
My shin was bothering me so I cut out double unders for today.
Holy quad/elbow/shoulder endurance batman!
1) 200lbs
2) worked up to 95 x 3
1a) 315, 345, 415 x 3 x 5 — Used straps
1b) 3 + 11 (slipped), 15, 18
Conditioning: 95, 62, 40, 40 — Lame.
Did 2 sets of the 100lb DB x 10 afterwards — 33 seconds, 31 seconds with 90s rest in between.
1. 155 (easy)
2. 100-140
1a) 275
1b) focused more on how to kip, because I can’t.
Skill: 2×10 step ups w/vest, 2×5 pistols onto tire, 2×10 sledgehammers (just got the stuff to do them, so felt like it)
Conditioning- 60, 58, 34, 39 (had to break up the OHS’s because of wrist and knee pain, which gave me little to no time for DU’s)
1. 145# felt really difficult
2. 85#. Attempted non-heaving drop snatch balance and it worked the first round. The next three rounds did a miniscule dip. Overhead is weak for me.
3a)405#
3b)3 strict each round and 13, 13, 10 kipping.
Conditioning: 23, 26, 27, 27 for a total of 103 reps. Used to not be able to overhead squat the bar so this is a win for me.
Performed this on wednesday, posted thursday. Will be performing wednesday’s today and hopefully posting today.
Done on 5/3
BB Gymnastics:
1. 135#
2. 105#
Strength:
1a.
225# (done as clean pulls until I cock punched myself with the bar on the 4th rep — had to take a knee after that one)
245#
265#
1b.
3+10
3+7
3+6
Conditioning:
32
40+12
40+10
40+19
No idea what happened in the first set. Was gassed after 16 and had to put the bar down multiple times. I have at most an hour to get through these workouts and move from segment to segment with minimal rest. I suspect that I was still a bit blown from the DL/PU and the inadequate recovery affected the OHS.
1) C&J @ 175
2)Sn Bal 185, 205, 220 f, 215 f, 210, 215×2
* dropped 220 on the first rep, tried 215 failed, dropped to 210×3 for 3rd set
1a)Tempo DL 245, 265, 285
1b) Pullups 21,15,12
Conditioning
40 + 41 (2:05) couldn’t hear bell
40 + 29
40 + 5 *ohs squats broken at 33 and 37
40 + 24
Wow! Really tough on the shoulders today
BBG 1. Power Clean and Jerk 185, 195, 205, 215, 225 failed 2nd Rep- Worked on power cleans
2. Snatch Balance 135, 155, 175, 185 failed on 2nd rep
Strength Deads 285, 295, 305
Pullups 3+15, 3+15, 3+15
Cond 83, 99, 84, 73 for 339
BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
115#
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
85 #x1 95#x3
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
185#
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
3+12
3+11
3+9
Really need to work on kipping
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
1. 40+37
2. 40+40
3.40+18
4. 40+15
1st time jumping in about 2 weeks…achiles has been angry. Definitely still not too happy, but doing better.
c&j 155
tempo dl 325
pu 10,6,7
BB Gymnastics
1) Missed this due to wrist
2) 40kg kept light due to wrist
Strength
1a)120kg
1b)19,15,12
Conditioning
65,83,65,40
Ouch this is going hurt tomorrow…. dropped the bar once on rep 25 in the last set, happy with that.
BB Gymnastics:
1) 150#
2) 115, 125, 135, 135.
Strength:
1a) 225#
1b) 16, 14, 13.
Conditioning:
60, 40, 32, 33.
Obviously, I only got to the double-unders once in the first round. This one sucked and I didn’t even see it coming!
First day back from vaca ready to work!
1rm snatch from block: 185
C&j: 157.5, did full squat clean and split jerk. Couldn’t drop weights. Lowering it each Time was taxing
Snatch balance: 145
Strength
1a) 235, tough!
1b) 17,17,12. Stupid doorway pull up bar could barely kip. 5 strict to begin each round
Cond. 71,68,76,84 total reps