120522

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I’m home tonight, and not posting from my phone. Lot’s of stuff to catch up on.

First and foremost, even though I know you all already know, I’d like to congratulate Elisabeth Akinwale, and Justin Allen for being the 7th & 8th individual Outlaws to qualify for the 2012 Games. We had so many legitimate contenders in the North Central region, that I can’t really imagine having a more fun time coaching. What you all may not know is that we finished, legitimately, with 4 of the top 8 women in the region (Ginny King – 4th, Katie Bower – 7th, and Melissa Hurley – 8th), and 9 of the top 24 men (not even gonna try to list them all). I could not be more proud of ALL our athletes in the North Central region, and I am honestly blown away by how cool it was to meet and hang out with every single one of you.

It was especially awesome to watch Melissa Hurley take a 20th & 25th on the first day, then battle back the entire weekend for a top 10 finish. Equally as awesome was Ginny King’s unbelievable consistency, and ability to simply execute every game plan perfectly. Those are just a couple of things which jump into my head from a nearly perfect weekend. I have honestly never had the honor of coaching/seeing so many technicians at the same event, and want to thank you all for your attention to detail and excellence of movement.

Saturday was evidently ridiculous Snatch number day. Here goes…

Zach Brodis – 275# – 20# PR

Jay Rhodes – 245# – 5# PR

Spencer Arnold – 260# @ 163# – no PR, but fuck this guy (watch ’til the end)

Talayna Fortunato – 165# – no PR, but ALOT of patience

WOD 120522:

BB Gymnastics

5X2 Clean & Jerk @ 85% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM 120515

Conditioning

“The (big) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

126 responses to “120522”

      • Well then, let me introduce myself. I am 30 years old, a Search and Rescue Technician, with a background in endurance sports. That means weak, so I was encouraged to look into Oly lifting to improve my bike, which brought up CrossFit. After a few months I went for CF Endurance, but disliked the lack of Oly lifting. That brought me here.
        Outlaw is awesome, and the programming will really challenge me, but make me improve in every area. I’m still weak-ass, so I aim for 80% of the RX men’s weights. I will let the community know how I’m progressing.

      • Oh yes, I’m also following 2 days behind, because I have different rest days. But I still try to keep up with the blog as it gets posted, just to get ahead of Drywall.

  2. Great to meet some fellow Outlaws this weekend from the North Central. Rudy, can we jump right back into programming this week after regionals this past weekend? Just see how our bodies feel?

  4. 4 rounds plus 2 cleans
    4 rounds plus 1 clean
    4 rounds 1 clean
    4 rounds 1 clean
    4 rounds 2 cleans

  6. BBG
    135x5x2 Full Clean and Jerk

    Strength
    Squat 140×8 150×8 170×5 185×5

    Big Chief
    2+9
    2+6
    2+3
    3
    3+1

  7. Cleans 175
    Strength – 195/8; 210/8; 240/5; 255/3

    Do the conditioning later. Traveling out of town today.

  8. BB Gymnastics
    275 every set.

    Strength
    Wasn’t able to do this last week
    so I based it off of 425. My one rep was 450 last time I did it so I figured that would be close.
    275, 295, 345, 365

    Conditioning
    4+ 9
    4+ 2
    4+ 1
    4+ 2
    4+ 1
    Total Reps-385

  10. 5X2 Clean & Jerk:
    215 Across all

    Strength:
    Back Squat: 1X8 @ 205, 1X8 @ 215, 1X5 @ 245, 1X5 @ 260

    Conditioning:
    “The (big) Chief”
    1 – 3
    2 – 3
    3 – 2
    4 – 2
    5 – 3

    • Don’t be afraid to scale the metcon. It won’t lead to any benefit if you can’t do it. The regular Chief uses 155#. But you can scale that if necessary.
      I make it a rule to scale all WODs to 80%, so I will get the full programming benefits. Eventually I’ll get stronger.

  12. BB Gymnastics
    started at 175#, just wasn’t feelin it today so dropped to 165#

    Strength
    175, 195, 225, 235#

    Gonna do Conditioning this evening, did a light run/bike interval this mornin
    3x800m run EASY pace 4:21, 4:12, 4:03 and stationary bike EASY for 5:00

    Just ain’t got my mojo today
    M/F/S
    237/567/3 lulz not that sore tho

  16. BB gymnastics
    1) 205 for all, no misses

    strength
    210, 225, 260, 275

    conditioning
    4rnds, 3, 3+2pc, 3+2pc, 3+2pc= 294 total reps RX

    2/3/5( quads are smoked from pistols yesterday)

  17. Still subbing some stuff…

    BB gym:
    Based off PC max. Weight too light for jerk so I did a PC, push press, push jerk complex @ 130#

    Strength:
    400 m sled pull – 80# on sled

    Conditioning:
    Subbed 35# kb swings for air squats
    3+3, 3+3, 3+1, 3, 3

    MFS – 2/2/4

  19. Clean and jerk 225lbs 5*2

    Strength 190*8 205*8 230*5 245*5

    Conditioning total reps 274
    3+1
    3+1
    3
    3+1
    3+1

  20. bbg
    225 5×2, dropped the weight a bit to focus on technique and mechanics. really worked on keeping a full grip on the bar. it’s been 5 years since i fell off a cliff shattered my right wrist and had metal plates and screws inserted. finally getting to the point where it is flexible enough to keep a full grip going into a squat clean. going to make this my focus and let the weight build itself back up by improving my technique instead of relying on brute strength.

    strength
    Back Squat 237.5 x8, 255 x8, 292.5 x5, 310 x5

    Conditioning
    “the (big) chief”
    361 reps rx

  21. BBG
    205 Missed the last FUCKING jerk.

    Strength
    165
    175
    205
    215

    Conditioning
    Scaled to 185 PC prob shouldn’t have.
    4
    3
    3
    4
    3+5
    total 17+5

  22. BB
    1) Clean and Jerk 5×2 @ 85% (235)

    Strength
    1) Back Squat based off 365 3RM

    Conditioning
    Rx’d -> 275 reps
    (3+1 every round)

    2/5/3 felt really sluggish on this one

  23. BBG:
    1) Clean and Jerk 5×2 @85% – 205# for all sets.

    Strength:
    (335# 3RM) 1×8 @ 215#, 1×8 @ 235#, 1×5 @ 265#, 1×5 @ 285#

    Conditioning:
    3+1 PC,
    3+1 PC,
    3+1 PC,
    3+1 PC,
    3+2 PC.
    rx’d.

  25. First day of Outlaw…should make Drywall and EA happy.

    Still recovering from the killing my body took this weekend but wanted to get moving.

    5×2 Clean and Jerk @125#

    Back Squat: 110#, 115#, 130#, 140#

    Chief @115#
    3+2 Air Squats
    3+1 Air Squat
    3+3 Push Ups
    3+3 Push Ups
    3+5 Push Ups

  26. BB Gymnastics m/f/s 1/6/3 (spent day hiking and got to gym 45 min b4 close)

    5X2 Clean & Jerk @ 165#

    Strength

    Back Squat:225/245/255/255

    Conditioning
    3 rds all sets (3×5)

  27. Had a great time directing the HQ media team at the North Central Regional. It was awesome to see all the N.C. Outlaws all in one place, who knew there were so many!

    First day of training since last Thursday.

    BBG:
    8/10 @ 240

    Strength:
    225,240,285,295

    Conditioning:
    3+9
    3+3
    3
    3
    3+9

    4/7/4

  28. BBG:
    235- felt pretty good until last rep on 5th set, missed it.

    Strength:
    210-230-260-275

    Conditioning: rx
    3+7
    3+2
    3
    3+1
    3+1

  29. BB Gymnastics

    5X2 Clean & Jerk @ 85% – 98kg

    Strength

    Back Squat: 1X8 @ 87.5kg, 1X8 @ 95kg, 1X5 @ 108kg, 1X5 @ 115kg

    Conditioning

    “The (big) Chief”

    5 rounds for total reps of:

    3 minute AMRAP of:
    3 Power cleans @ 93kg
    6 Push-ups (hand release)
    9 Air Squats

    Rest 1 minute.

    = 17 Rounds + 1 Power Clean

    M= 2 F= 6 S= 5

  30. Thumb felt fine, feels fucking AWESOME to be lifting again.

    BBG

    205# all sets. Push jerked, and only missed the last jerk

    STR
    205×8
    225×8
    255×5
    265×5

    Big Chief

    1) 3 + 2 pushups
    2) 2 + 1 PC
    3) 2 + 1 PC
    4) 2 + 1 PC
    5) 3 + 1 PC

    Total reps 225 Rx.

    M/F/S 1/3/2

  31. CFG Data:

    SP:
    1. 90kg (had very little in my jerk today; cleans were easy)
    2. 100, 108, 124, 131.5
    3. Conditioning: 3+1, 2, 3, 3+2, 3+1
    The kicker here is that my 85% for the 5×2 was 90kg, RX for this WOD was 93kg… got them though.. 🙂

    CALEB:
    1. 130 (jerks also a little rough)
    2. 133, 143, 164, 175kg
    3. 4, 4, 3+1, 3, 3

    Mobility for us both!

  32. A) 5 x 2 Clean and Jerk @ 85% (245) no misses
    B) Back Squat 1 x 8 @ 65% (275) 1 x 8 @ 70% (300) 1 x 5 @ 80% (345) 1 x 5 @ 85% (370) Felt strong and smooth on all the sets

    Conditioning: ” The Big Chief”
    4 + 9
    4
    4 + 1
    4
    4

    Rx’d = 370 reps

  33. I want to thank Rudy for all the training and Regional strategies. I ended up in 15th place at the Nor Cal Regionals, which is a 20 place improvement from last year. I stuck to the strategy and it worked great! Rudy you’re a genius and thank you for the knowledge and programming. Time to get ready for next season. Thanks again!

    Jake Neubauer

  34. C&J
    255 x 5 x 2
    no misses

    Back Squat
    255 x 8
    275 x 8
    315 x 5
    335 x 5

    Fet heavy….haven’t squatted much in the past couple weeks.

    Conditioning

    21 rounds even

    Didn’t restart each round just picked up where I left off.
    4+1
    8+1
    12+2
    16+3
    21

    MFS
    2/6/3

  35. So Rudy I was curious did anyone complain about EA’s snatch positions on her snatch at 175 I mean clearly she received the bar way to high in a CrossFit comp I mean seriously if she had just drilled the 3-position snatch correctly all those months ago she might’ve done way better haha it was awesome watching her go through that ladder.

  36. C&J: 127kg (missed one jerk)

    Strength: 107kgx8, 116kgx8, 132kgx5, 143kgx5

    Big Chief: 324 Reps RX

    Bodyweight: 74kg

  37. 1) 255. missed two jerks
    2) 245, 265, 295, 315

    conditioning:
    1) 4+2
    2) 3+8
    3) 3+3
    4) 3+1
    5) 3+3

    total: 305

  39. BBG: 185

    Strength: 190×8, 205×8, 235×5, 250×5

    Conditioning: 268 reps, scaled to 175 on power cleans. Loved this workout. Only thing that hurt was my lower back.

  40. Power Clean + Split Jerk x 2
    90Kg all sets (yesterday)

    Squats
    90Kg/100Kg/112.5Kg/120Kg, basing this off a guesstimated 3RM of 140Kg and using percentages of that 3RM, not a 1RM based off that. Bad English there.

    3/2PC
    2/2PC (2 no reps on power cleans)
    2/2PU
    2/1PU (2 no reps on push ups for ot releasing)
    3/1PC

    F me that was horrible.

  41. 1. C&J 5×2 (265lbs) – last 2 sets were hard as hell, but no misses and only 1 sloppy jerk.

    2. Squat 1×8 (265), 1×8 (285), 1×5 (325), 1×5 (345)

    Conditioning:
    1. 3+3
    2. 3+1
    3. 3+2
    4. 3+2
    5. 3+3

    Total: 281 (Started every round over with power cleans)

  42. 1) C&J 5×2-185 (focused on form and did C&J yesterday)
    2) Squat 8×190, 8×210, 5×240, 5×255

    Conditioning (done with 185): 4, 3+16, 3+3, 3+1, 3+3

  43. BB: 220 all 5 sets, power cleans to push press.

    Rest 8 min

    Big chief:

    3+2 pc
    3+15
    3+7
    3+3
    3+11

    Lotsa power cleans.

    Decided to try the air squats. Knees not liking it much. No backsquats.

  45. 10 minutes of sprint intervals :30 on/:30 off at 6:00min/pace. Skipped squats because of this. PT test next week, need to get my run on.

    BB Gym
    C&J 5×2 @165#

    Little Chief @175#
    4-1
    4
    3-3
    3
    3

    Bought out with strict pull-ups EMOM
    3×5
    3×3

    Had the pleasure of seeing first-hand EA’s domination of North Central Region. Met Rudy and I believe his beard is in fact fake. When Elisabeth was penalized for dropping the weight, it took all I could do to not film Rudy’s reaction eventhough she still set the aforementioned WR!

    I can neither confirm or deny if I met Drywall. Met some outstanding athletes while judging and can say without a doubt, this community is second to none. Looking forward to Carson and seeing all the best fight it out.

    This question may get buried but Chuck Carswell and I discussed the mindset EA/Rudy had when she was finishing the snatch ladder. Care to share, I understand if not.

  46. BB Gymnastics

    185 for all sets

    Back Squat

    205×8, 235×8, 265×5, 285×5 – Fuck me, if I don’t get close to 400lbs by the end of the next cycle

    Conditioning

    147 reps (only 4 rounds completed) ran out of time

  47. BBG
    135

    Squats
    145,155,175,185

    Conditioning with 125# on accident. Apparently I cant add and didn’t get this until I was finished grrr

    271 reps

  48. Gymnastic 5×2 180 across.

    I need to work on dropping under and technique. Video suggestions?

    Strength- 1×8@215. 1×8@230. 1×5@265. 1×5@280

    Conditioning 187 reps

    Again need to works on some form.

    M7/F5/S4

  49. Warmed up c&j.
    Shoulders felt tight.
    They got really painful whenever I tried to jerk.
    Cut BB gym early.

    Completed strength at 145, 160, 180, 190
    Skipped conditioning.

    I really need to rest my shoulders and figure out why they hurt (mainly in the front of my shoulder) when I dip and drive on the jerk.

  50. BB Gymnastics
    1) 170
    2) 160 170 195 210

    Conditioning “Chief”
    5+2 4+9 4+7 4+2 4+3
    401 Total

    Prowler Push @165
    400m low bar – not really for time but took about 15min
    100m high bar
    Lots of funny looks from the local bar and the teenagers smoking weed behind the building on this. 

    MFS: 2/3/4 – Liking these 2-a-days. Was sore when I woke up, but by the time I warmed up a 2nd time I wasn’t really sore anymore. 

  51. BB Gymnastics

    5X2 Clean & Jerk @ 225#

    Strength

    Back Squat: 1X8 @ 225, 1X8 @ 245, 1X5 @ 265, 1X5 @ 285

    Conditioning

    “The (big) Chief”

    36/19/20/36/36 – Total Reps: 147 rx

  53. BB Gymnastics:
    Started with 245 for 2 set started missing eventually went down to 205 and felt good about reps

    Squats: went of 3RM–500lbs
    65%x8-325
    70%x8-350
    80%x5-400
    85%x5-425

    Big Chief:
    337 Reps
    Thought I was going to do touch and go pc ….”Not I “,said the Cat

  54. bb gymnastics
    cj- 205- felt really heavy
    squats- went down for 8 and my back felt like it was going to snap. I have a comp this weekend so i just skipped it.

    conditioning- wanted to save my back for the weekend so just did regular chief with 135#. I got 30 rounds which is a 2 round PR and i felt like complete shit so my shitty day now is better than my best day a few months ago.

  55. C&J – 255 Got better as I got going, except for the 2nd rep of set 3, folded me up like a pretzel but I somehow managed to get it

    BS – 235, 260, 295, 315 all of these felt pretty good.

    Big Chief – 4, 4, 3+6 push ups, 3+3Push ups, 3+6 push ups
    Fucking sucked, just felt sorry for myself on this one, kept telling myself i was tired and needed to rest, pretty disappointed. Felt like cockpunching myself afterwards

  56. BB 185# sq cl
    Strength 182×8,196×8,224×5, 238×5
    Conditioning Chief 135# 3 rounds each round

  58. C&J – felt really good
    195, 205, 205, 205, 205

    Squats – little tough on the last two sets; hurting from the GH raises yesterday
    205, 220, 255, 265

    Big Chief
    15 rounds + 3… 273 total reps
    *However, started each round where I ended on the previous round

    Little after party with some bench press to top it off

  59. I’ve been such a slacker since Regionals! I got a bit burnt out trying to get ready as quickly as possible after injury to compete at Regionals. Took a break from all lifts and I’ve been bouncing back and forth from the conditioning off this site and Rudy’s regular class programming…..anyways … I’m back and ready!!!!

    BB Gymnastics:
    140

    Strength:
    Holy Cow! I can tell I haven’t squatted in ages! This light weight was HEAVY!
    140 – 145 – 155 – 165 – 170

    No time for conditioning

  61. 1. 153 all sets
    2. 157, 168, 193, 204 (I didn’t do the 3RM last week so I took % off of 240, which is 20 under my 1RM).

    Conditioning:
    4 rds
    4 rds
    3 + 9
    3 + 9
    4 rds
    Total reps: 342

  62. Skipped BB gym
    Squats
    205 220 245 260
    Felt fine and quick. Really concentrated on keeping knees out.
    Conditioning
    3rnd +2
    3rnd + 1
    3rnd + 1
    Stopped there.
    Prob gonna take the next 4-6 days off. Been feeling out of it/down and out/pissed for past week or so. Most likely will be drunk for 3 of them.
    Fuck/everybody’s/mom

  64. BB: 215# – Felt pretty good no misses

    Squats: 255#, 275#, 315#, 335#

    Conditioning:
    4+3
    3+3
    3+2
    3+1
    3+1 Total: 298

    MFS: 2/3/4

  65. BBG: C&J x5x2 @220#, hit all 10 reps
    Strength: BS 255#x8, 275#x8, 315#x5, 330#x5, (390# 3rm)
    Conditioning: 3+3 push ups, 3, 3, 3, 3

  67. BBG: 160lbs rested 80 sec; cleans were real good. 1st jerk of each set was good second rep on every set was sloppy

    Strength: 8@165, 8@175, 5@205, 5@215; all med difficulty. Kind of pissed I didn’t go heavier. Rest 2 mins between all sets. Went off a perceived 3RM of 250 which was obviously a bit off.

    Conditioning: 13 rds plus 1= 235 reps
    PC’s@ 175lbs. Very happy with my performance on this wod. Had real good form with PC’s throughout the whole workout. Went hard. HRPU were cake as were the squats.

    Really love the genius programming. Its everything I had researched and had thought of making into a program(Conjugate system, bulgarian weightlifting, poliquin, classic crossfit, etc) but wasn’t smart enough to put on paper. One day a friend showed me your blog and I am very thankful that he did. And thank you for putting this out to the world and not charging.

  70. BBG
    C&J 185, 195, 200, 200, 205 Those were hard for me. I apparently need to really work on these more. My shoulder didn’t feel tight which is better than it has felt the last 3 weeks. Physical therapy really works.
    Strength
    235, 255, 290, 310
    Cond
    3+1PC, 3+2PC, 3+2PC, 3+2PC, 3+1PC

  71. BBG: Worked to 245 from blocks (mid-thigh). Finally starting to get the jerk more consistently (turns out easy correction was keeping my eyes forward)

    Strength: 255, 275, 315, 335 (high bar… felt like I should have gone heavier)

    Conditioning: 6, 5+1, 4+4, 4+1, 4+1 –> 23+7 –> 421

    M/F/S – 4/5/4

  72. BB Gymnastics
    2×195, 3x190lbs
    Failed one rep

    Strength
    210, 225, 255, 275lbs

    Conditioning
    3+1rx
    2+17rx
    2+2rx
    2+1rx
    3+1(185)

    2/3/3

  74. BBG: 147.5lbs

    strength:120/ 130/ 147.5/ 157.5

    conditioning scaled power clean to 155
    3+1pc, 3, 3+1pc, 3,3

    way to many power cleans

  76. Hey don’t forget about Fit2Fight CrossFit, we got top 15 finish after a 30th place finish in event 1!!! Those kids fought hard! Only the Akinwales sisters snatched as much or more as our girl Sarah Maas!!!

  77. No Jerk today I needed to rest my shoulders.
    Clean 245, 295, 305PR, 315 Fx3 I cought it at the bottom of the squat and couldn’t stand with it all 3 times, Next time I’m hitting it. I’m pretty pumped since I haven’t cleaned heavy for 4 weeks.

    Back Squats: 230, 250, 285

  79. BBG
    All reps @ 107.5kg
    Squats
    97.5, 105, 120, 127.5kg all based off 150kg as I only.got a double @ 160kg last week but an easy 3 @ 140kg.
    Big Chief
    Done cumulatively picking up where I left off (maths got hard!)
    Either 14 or 15 rounds + 14 reps = 266 or 284
    mfs = 246

  80. Had a mate working out with me last night (he’s not keen on any sort of raised heartbeat stuff at all, ha) and my family came over for dinner till late tonight so I had to shuffle the programming around a little bit.

    Tuesday

    Snatch – 85% x 3 x 2, 60-80 sec rest – 67.5kg – Felt Good
    C & J – 85% x 3 x 2, 60-80 sec rest – 95kg – Clean felt good. Jerk felt off
    Back Squat – 120kg x 8, 130kg x 8, 125kg x 5 (oops!), 145kg x 5, 160kg x 5. Last set got a bit hard, but it felt fine. I Based percentages off 180kg x 3 which is my old PR (which I would’ve hit last week if I didn’t puss out after my easy 170kg x 3).
    Weighted Pullups – Bodyweight x 1, 10kg, 20kg (Equals PR), 25kg (PR), 30kg (PR). Stoked. Bodyweight x 10 (PR and longtime goal!) Stoked with my pullup progression lately. Thanks Rudy.

    Some super easy light conditioning to get heartrate up..
    10 x 32kg KB swing EMOM for 10 minutes. Completed.

    Wednesday

    Family left at 9pm. Started excersising at 9.15pm without warming up well..

    Conditioning

    “The Big Chief” – With 80kg Powercleans instead of 92.5kg (Subbed because my lack of efficiency with heavy weights)..

    3,3,3,3,3

    Straight 3’s the whole way through. Started to get hard after the first round but I paced myself. Managed a few sets of touch and go 80kg which felt good. My quads got blown up! I need to do more touch and go reps with olympic lifting. The squats got surprisingly hard!

    It sucks that I haD to deviate from the prescribed programming but it is what it is..

  83. BB Gymnastics
    1)5X2 Clean & Jerk @ 85% – rest 60-80 sec.
    Notes: These ARE NOT touch & go reps. Reset before each rep.

    Strength
    1)Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

    Notes: Percentage is based off of last week’s 3RM 120515

    Conditioning
    1)“The (big) Chief”
    5 rounds for total reps of:

    3 minute AMRAP of:
    3 Power cleans @ 205/135#
    6 Push-ups (hand release)
    9 Air Squats

    Rest 1 minute.

    **CFK WOD**
    2) 8 min AMRAP
    10 flutter kick
    10 Russian twist @20
    10 wall ball

    RESULTS:
    On dry ground again. Bars swivel quicker and deck doesnt move. Had to attempt squeezing this in before class began. Conditioning was cut short.

    BBG
    1)190(knees bend inward on drive)-190-190(get faster dip)-

    Strength
    1)185-200-230-242. Hips are a little tight in the bottom. Driving power wasn’t an issue.

    Conditioning:
    1) 3 rounds completed. Class began and couch wouldn’t let me continue.
    4
    2+3 PC
    2+3 GRP

    2) 8+22. Twists paused on set 6-7. Everything else went easily.

  86. BB gymnastics
    5×2 C&J @ 200
    – one missed jerk

    Strength
    BS 1×8 @ 200, 1×8 @ 215, 1×5 @ 245, 1×5 @ 260

    Conditioning
    1) 3+3
    2) 4
    3) 4
    4) 3+9
    5) 3+9
    total reps: 327
    – first round with 205 but wasn’t going to be able to keep pace so dropped to 185 for remaining rounds

    extra
    GHR and Reverse Hyper work missed from yesterday

  88. Day 2.
    BB Gym:
    110#
    Strength:
    130/140/160/170#
    Conditioning:
    1. 3+5
    2. 3+6
    3. 3+2
    4. 3
    5. 3+3
    total: 286 reps
    -Subbed PC to 120#… and caught a lot of them way too low on my chest 😦
    -super sore from GHD sit ups… never do those things.

  89. BBG:
    160 – 165 – 165 – 165 – 165

    Strength:
    205 – 210 – 225 – 240 – 255

    Conditioning: kept it Rx but essentially died after 3 rounds. 205 is heavy for me! but i love it.

    added extra WOD of:
    10 70 lb. KB swings
    10 strict pull ups
    12 TTB

    3 rnds.

  90. BBG:
    235, 240, 245, 250, 255 (missed first jerk of 3rd set. Kept having to catch myself leaning forward, need to focus on sitting back at the bottom of my cleans)

    Strength:
    265, 285, 325, 345

    Conditioning:
    2+8, 2, 2, 2, 2+1 (189) (I suck!)

  91. BB Gymnastics:
    5×2 @ 225#
    Strength:
    240#x8/260#x8/295#x5/315#x5
    Conditioning:
    3+12/3+6/3/3+3/3+1 = 16+4 Rx

  94. C&J: 185
    BS: 195/210/240/255
    Cond: 3/2/2/2/2 full rounds. I did 3 PCs at the end of each round with the time left over.

    Thank you.

  95. BBG:
    135

    Strength:
    120,130,150,155

    Cond.
    ran easy 2 miles
    practiced MU
    (hope to make this up. this is a great one!)

  96. 1) 107.5kg
    2) 100, 105, 120, 127.5 Pretty easy. But I also hit a set of 20 at 127.5 so I guess it’d make sense that 5 is much easier. Based off 150. Never actually did the 3RM, just shot a little high of what it might be.

    Conditioning:
    4 + 3
    4
    4
    3 + 17
    3 + 11

    MFS: 9/6/6 Today is a piece of shit.

  97. BB Gymnastics:

    160# — Power cleans. Still very tentative with knee / hamstring. Dip in the jerk set it back last Fri, so trying not to repeat. Result = shitty jerks.

    Strength: Still no weighted squats. Did 4×3 clean pulls @ 195,205,225,225

    Conditioning:

    The (medium) Chief:

    4
    4
    4
    4+2
    4+2

    Air squats felt ok, but not too speedy.

  98. BB Gym:
    5×2 C&J @ 135#

    Strength:
    Back squat @ 175#, 185#, 220#, 230#

    “The Chief” @ 135#
    4 + 3
    4 + 3
    4
    3 (met pukie)
    1 DNF

    I think I got a little heat-stroke. Until round 4 I felt awesome! I could have done the regular Chief @ 155#, because all 56 of my Cleans felt amazing!

  99. BBG:
    5×2 @240#

    Strength:
    Working off 425#
    275, 300, 340, 360

    Cond:
    4+1
    4
    3+9
    3+5
    3+6

    This was rough haven’t been on since regionals ended, need to get my ass back in gear.

  100. WOD 120522:

    BB Gymnastics

    5X2 Clean & Jerk @ 85% – rest 60-80 sec. 105#

    Notes: These ARE NOT touch & go reps. Reset before each rep.

    Strength

    Back Squat:

    1X8 @ 65% 120#

    1X8 @ 70% 130#

    1X5 @ 80% 145#

    1X5 @ 85% 155#

    – rest 1:00-2:00 between sets.

    Notes: Percentage is based off of last week’s 3RM120515 (185#)

    Conditioning

    “The (big) Chief”

    5 rounds for total reps of:

    3 minute AMRAP of:
    3 Power cleans @ 125#
    6 Push-ups (hand release)
    9 Air Squats

    Rest 1 minute.

    TOTAL: (54reps/54reps/54reps/56reps/64reps) = 282reps

  101. 1)225 x 2 rds, dropped to 215 for the rest

    Strength
    1)215, 235, 270,285

    Conditioning
    3 rds +1 pcl
    2 rds + 5 sq
    2 rds + 4 sq
    2 rds + 5 push ups
    2 rds + 4 push ups

    55+50+49+44+43= 241 reps

    M/f/s
    2/3/3

  102. Big Cheif #135RX
    1.4+9
    2.4+9
    3.4
    4.4
    5.4+7

    round 3 and 4 was worried I was going to burn out and wanted to make sure Ic ould get 4 rounds each time so I paced a little too much and then went all out last two rounds prob could of gotten a few more reps per round. Good workout!

  103. BB Gymnastics

    5X2 Clean & Jerk @ 85% – rest 60-80 sec.

    Notes: These ARE NOT touch & go reps. Reset before each rep.

    Warm-Up sets: 95×3-115×3-135×3-155×3

    Working sets: 175×2-195×2-215×2(85%)-215×2-215×2

    Strength

    Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

    Notes: Percentage is based off of last week’s 3RM 120515

    Warm-Up sets: 135×3-185×3-205×3-225x

    Working sets: 8×230-8×245-5×285-3×305 (failed on 4th rep)

    Conditioning

    “The (big) Chief”

    5 rounds for total reps of:

    3 minute AMRAP of:
    3 Power cleans @ 185#
    6 Push-ups (hand release)
    9 Air Squats

    Rest 1 minute.

    Round results: note, did 185lbs for the PCs

    1.) 3 complete rds

    2.) 2 + 3 PCs

    3.) 2 + 3 PCs

    4.) 2 + 3 PCs

    5.) 2 + 5 PUs

    MFS: 2/3/2

  104. 1)5×2 115 snatch
    2a)snatch pulls 235 x3
    2b)heaving snatch 155,165,175 x3

    Cond 12 min amrap
    7 Pullups
    14 pistols
    21 GHD
    2 rounds at back to 11 GHD

  105. 5×2 clean & Jerk @80% = 205 missed 2 jerks

    Back squat based on rep rep 375
    243, 262, 300, 318,

    5 Rounds time of

    3AMRAP
    3 Power cleans scaled down to 135 versus 205 spent already should have gone 155 or 175 though
    6 push ups
    9 air squats

    3 round of 3 2 rounds of 2

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