120612

Part of our goal over the next few months is to put together a library of videos for the movements we will be using, along with some instructional suggestions and tips we’ve developed. We believe there is a huge void when it comes to proper instructional videos, and have grown tired of giving Catalyst 3-4,000 views a day. We’ve brought in Spencer Arnold for help on the Olympic lifts, and have already added quite a few of his demos on our Vimeo Page. We will be using these, amongst others, to go along with the WOD posts below. If you have any questions on the lift, please click on the demo video and hopefully it will give you a better idea of exactly what you should look like.


David Cornthwaite @ 215# off high blocks. Bar path + speed = zero gravity.


Here’s one of those tip videos I talked about earlier. I have a confession to make: I have what Spencer called “mummy arms”. No, he did not mean that as a compliment, he meant that I have the tendency to keep my arms so straight on my Snatch that I look like a mummy. You know, “OOOOOOOOoooooooooo, ooooooooOOOOOOOO, OOOOOOOOOOOOOOOOOOOOOO!” This is likely the reason I haven’t PR’d in about 600 years, and is also the reason I miss in a different direction almost every time (circular bar path vs. vertical). Spencer did a drill with me off high boxes, which you guys will be doing this week, where he used a PVC to minimize my swing of the bar. I wanted to work on it today, and after tinkering with a few versions (tape doesn’t work), I came up with this…

I basically put two bands around the boxes (the blue and green lines), then just shoved a PVC in there (that’s what she said). This gave me the ability to monitor my “mummy arms” without the necessity of having someone stand there, bored out of their skull, trying not to stare at my quads.


WOD 120612:

BB Gymnastics

1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ InstructionDEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).

1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

4 rounds for total working time:

150m Shuttle Run
20 C2B Pullups
50 Double-Unders

*Rest 2 minutes.

163 responses to “120612

    • Are you viewing the page in Facebook? If so, there’s your problem. Use the open in safari link on fb and you should then be able to play vids.

      • Viewing page from my email that comes every night. Pissing me off I can’t watch the videos. It will open and show the video then video goes blank. I have flash player on my phone. Still not working

  1. Why are the arms not perpendicular to the floor in the demo? That strikes me as not resembling how a clean from the floor goes, since it would involve putting tension on the lats to draw the bar in close (and the bar looks like it’s well behind the scaps).

    Thoughts?

    • The two most common variations of the 150m shuttle are:

      5m (and back), 10m (and back), 15m (and back), 20m (and back), 25m (and back)

      -or-

      25m (and back) x 3

      Not sure if there is a preferred method here, or if it is something completely different.

  2. BB Gymnastics
    1) 80kg x 2, 90kg x 2, 95kg x 2, 100kg x 1, 105kg (successfull cleans, missed jerk)
    Strength
    1) 112.5kg, 125kg, 135kg, (supposed to do 142.5kg, but slight back discomfort from injury)
    2a) 70kg, 80kg, 85kg, 90kg, 92.5kg
    2b) 70kg, 80kg, 85kg, 95kg, 100kg (front squat with bar resting on straight arms – to strengthen upper back)
    Conditioning – no time left for conditioning.

  3. In Pause squats, what do you guys do with your breath, and body tightness? I usually hold breath until the lift is done, staying tight the whole time. Do I hold my breath for all 3 seconds? What about the case where you pause for longer? -thnx.

  4. BBG- 135# for Clean and Jerks- Felt really good, could have went heavier but decided not too since this is a first for me.

    Strength- Back squat, 135, 155, 165, 175 (Finally, no pain in my back)

    2a- 135
    2b- 135
    4 sets instead of 5. Was short on time, but wish I would have did the 5th round now.

    Conditioning- Did 3 rounds instead of 4, ran out of time for the 4th round before I had to leave.

  5. Sorry for the dumbass noob question but, how long do you guys usually rest between BBG, Strength, conditioning?

  6. BB Gymnastics
    1)195, 200, 205, 210, 215, 220, 225#
    Strength
    1X8 @ 230#, 1X5 @ 245#, 1X3 @ 275#, 1X3 @ 295#, 1X3 @ 295#
    2a)145, 150, 155, 160 (missed 3rd rep, but got it 2nd try), 160#
    2b)195, 200, 205, 210, 215# (little dizzy on 2 & 3 at heavier weights)
    Will have to condition later…
    Maybe I’ll even try the suicide version of the shuttle, since I thought it was just out and back.

    • Conditioning (didn’t get to it until 5pm on Wed 6/13) suicide shuttle (sucked something awful), pull-ups all terribly broken, DUs UB. Total working time of 12’24” if you subtract the 6 min rest.
      Able to do 18 UB C2B PUs after 5 min rest… What gives?

  7. bbg
    155#
    Strength:
    1) 245#, 275, 295, 310, 310
    2a) 155#
    2b) 185#

    Conditioning:
    2:21, 2:14, 2:11. 1:57 Total time = 8:43

  8. Strength:
    105Kg/120Kg/127.5Kg/132.5Kg/F/F

    2A)
    70Kg/75Kg/80Kg/82.5Kg(F)/85Kg(F)

    2B)
    80Kg/85Kg/90Kg/90Kg/95Kg

    Conditioning
    2:35/3:38/3:30/3:42

  9. Just did this at a local throwdown 3 days ago, thank you Rudy for your programming I think I got the heaviest C&J out of all the men.

    17 years old.
    155# body weight

  10. BBG:
    165 x 4, 175 x 2, 185 x 1

    Strength
    1) 215, 250, 265, 280 x 2
    2a) 135 x 1, 145 x 4
    2b) 185 x 2, 190 x 3

    Conditioning
    3:01, 3:50 (only 2 rounds)

    M/F/S – 1/5/4

  11. BBG:
    135 – 135 – 145 – 145 – 150 – 155 – 160

    Back squat:
    210 – 235 – 250 – 260 – 260

    Push Press & Front Squats w/pause:
    155 for both for all 5 sets

    Conditioning:
    who the hell knows what distance i used,
    my conditioning is poor regardless – 15’18”

  12. BB Gymnastics

    135-155-185-185-185-185-185

    Strength:

    1) 250X8, 280×5, 300×3, 320×3, 320×3

    2a) 135-shoulder was hurting today
    2b) 185 all sets – just felt like ass this morning

    Conditioning to follow

  13. BBGym:
    135/155/155/150/150/150/150

    Strength:
    1) 205/235/250/260/260
    2a)135/135/130/130/130
    2b)135/135/145/145/150

    Conditioning:
    Skipped

    MFS
    2/3/6

  14. High block cleans and push jerks
    115, 125, 125, 125, 125, 125 f jerks, 115

    Back Squats
    140×8, 160×5, 170×3, 175×3, 175×3

    5×3 push press and pause 3 second fronts squats
    95 and 115

    Conditioning
    22:47 …

    Anyone else have a hard time doing unbroken pull ups? Usually I can do c2b unbroken. Thought maybe 5 days in was my issue

  15. BBG
    135/145/155/165/165/165/165#

    Strength
    1) 205/230/245/260/260#
    2a) 145/150/155/160/165#
    2b) 145/155/165/170/175#

    Conditioning
    12:58

  16. WOD 120612:

    BB Gymnastics

    1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

    1) 134, 2) 144, 3) 154, 4) 164, 5) 174, 6) 179, 7) 179 (good).

    Strength

    1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

    1) 199 !, 2) 224 !, 3) 239 !, 4) 249 !, 5) 249 !

    Notes: Percentage is based off of 120515: 263

    2a) 5X3 Push Press – heaviest possible, rest 60 sec.

    1) 134, 2) 154, 3) 159, 4) 164, 5) 169 (barely pushed out last set)

    2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

    1) 154, 2) 164, 3) 174, 4) 184, 5) 194 (f x2)

  17. BBG
    135×2/140/145×4

    Strength
    1) 150/170/180/190×2
    2a) 135/145/155/165(2)x2
    2b) 135/145/155/165×2

    Conditioning
    24:44

  18. BBG:
    (175,185,195, 205, 215, 225)*2+2, 235*2+1

    Strength
    1) 250*8, 275*5, 300*3, 315*3, 320*3
    2a) (155, 165, 175, 180, 185)*3
    2b) (155, 175, 195, 215, 225)*3 – started too light on these

  19. BB Gym:
    135, 135, 140, 145, 150, 155, 160

    Strength:
    1) 285, 210, 220, 230
    2a) 115, 120, 130, 140(f last rep), 135
    2b) 135, 155, 165, 175, 175

    Conditioning:
    12:52 – not including rest

  20. BBG:
    135×2, 155×5

    Strength:
    1) up to 205
    2a) up to 135
    2b) 135

    Conditioning:
    4 rounds of run/C2B roughly 7 mins w/o rest

  21. BB:
    225- only did 1 jerk b/c I’m a puss

    1) 285, 315, 335, 355, 355

    2a) 165, 175*2, 185*2
    2b) 225

    Intervals later

  22. BBG
    1) CJ off blocks -> 2×225, 2×235, 2×245, 1×255(one jerk this set)

    Strength
    1) Back Squat -> Based off 365#
    2a) PP -> 185, 195, 205, 215 (PR), 220 (2RM PR)
    2b) Pause FS -> 225, 235, 245, 2×255

    Conditioning
    150m shuttle for me = 10-20-30-40 yd shuttle run
    splits = 2:00, 1:48, 1:48, 1:52

    1/3/3/ – heavy ass day

  23. Indeed, Rudy’s quads are lookin fine.

    BBG 1 worked up to 195. Trying hard not to move my feet, get the hip pop up, rather than out, as in the video.
    2 280, 300, 340, 355, 355
    3a 225 x 5
    3b 225,225,245,265,275
    Conditioning – only got three rounds: 14:22, d-u’s getting better.

  24. bb185 every round, failed on the second jerk of 7th round. need to work on the split jerk.
    squats based on 315 felt solid.
    conditioning 16:15 jump rope wasn’t my friend today..

  25. BBG
    185#, 185#, 205#, 215#, 215#, 225#, 225#

    Back squats
    205#,235#,250#,260#,260#

    2a)165#
    2b)190#

    Conditioning
    15:18 total time

  26. Any outlaws in the Ocean city, NJ area?

    Im looking to throw around some weight while on vacation there next week ???

    I can bring a KB but thats gonna get old

  27. Sorry for the dumbass noob question, but when there’s no %, are these supposed to be straight sets or pyramid wt up after warm up? thx

    • What does it say next to the set and reps?…
      HEAVIEST FUCKING POSSIBLE
      So what does that mean?….
      Either be a fucking pussy and work up to where only the last set or two are close to maximal loads for the number of reps
      OR…
      HTFU and do what you think is the heaviest you think you can possibly do on the first set. If you get it and didn’t feel like you were about to be crushed, go up. If you get it and have a come to Jesus meeting then stay there, or be a pussy and go down. If you don’t get it, then maybe you should go down.

  28. BB Gymnastics
    154×3 164×3 176×1

    Strength
    BS based off 295#

    PP 154 for all
    FS 135×1 185×4

    Conditioning
    19:48 (including rest)

  29. Love all the programming and looking forward to this month. Looking to enter a USAW meet in July at the 69kg class and hoping to hit 103 kg and 130kg. Would love to qualify for the American Open and hoping this month helps. Keep training hard.
    BBG:
    185, 205, 225, 225, 225, 225, 225
    Strength:
    1.) 255, 295, 305, 325, 325
    2a.) 185 for all sets
    2b.) 185, 205, 205, 205, 205

    Conditioning:
    15:55 total wod time including rest.

  30. BBG

    1) 225, 225, 235, 235, 245, 245, 255 (fail 2nd Jerk..pussed out)…blocks were higher than in video which made the pull a bit tougher…pulled from between mid thigh and the “pockets”

    Strength:

    Back Squats:

    8 @ 265, 5 @ 295, 3 @ 315, 3 @ 330, 3 @ 330…no misses…easy…based of 345# 3RM HBBS (I agree with spencer…low bar doesn’t transfer to oly lifts which is why I never do it

    Push Presses/Pause Front Squats

    2a) 225, all sets across, no misses
    2b) 245, all sets across, no misses
    – will be doing 235 push press and heavier on FS next time

    Conditioning:

    Complete, all C2B Unbroken…DU’s ugly

    Times: 1:45, 2:10, 2:25, 2:32

    • Low bar does however maximally develope strength and power in your posterior chain, which helps improve the pulling portions of your oly lifts and your deadlift. It is also how most people will develop their heaviest possible squat. So there is utility in it, especially for exercisers who are trying to be good at everything.

  31. BBG: worked up to 185#.
    1) Squats up to 320#
    2a) 185#
    2b) 225#
    Conditioning: 11:08 total working time.

  32. BB Gymnastics
    2xClean then 2x Jerk from high blocks: 135, 135, 145, 145, 155, 155, 155

    Strength
    1) Back Squat: 8×165, 5×185, 3×200, 3×205, 3×210
    2a) 5×3 Push Press: 135, 145, 155, 155, 160×2
    2b) 5×3 Pause at bottom front squat: 135, 145, 155, 155, 160

    Conditioning
    4 rounds w/ 2minute rest b/t rounds: 7 burpees (sub), 20 C2B pull ups, 50 double unders: 17:50

  33. Conditioning

    4 rounds for total working time:

    150m Shuttle Run
    20 C2B Pullups
    50 Double-Unders

    *Rest 2 minutes.

    10.24 (2.25, 2.37, 2.43, 2.37), 16.24 total time

  34. BB Gymnastics

    1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec.

    -185 #, good speed and hips drill.

    Strength

    1) Back Squat based off of 3RM. 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

    -275,295,315,335,335.

    2a) 5X3 Push Press – heaviest possible, rest 60 sec.
    2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

    – All done at 135. Easy but fast.

    Conditioning

    4 rounds for total working time:

    150m Shuttle Run
    20 C2B Pullups
    50 Double-Unders

    *Rest 2 minutes.

    -18:40. Bleh.

  35. BBG:
    60, 70, 75, 80, 82.5, 85kg x 2

    Strength:
    1.) 96, 108, 115, 121kg x 2
    2a.) 60, 65, 70, 75, 80kg
    2b.) 80, 85kg x 4

    Conditioning:
    1:45 – unbroken
    2:25
    2:37
    2:56

    Total – 9:43

  36. BBG:
    205 lbs for all sets.

    Strength:
    Skipped due to time constraint, will make up on Thursday.

    Conditioning:
    4:01, 4:20, 4:15, 4:05 (16:41 total working time)

  37. CFG data:

    SP:
    BBG: worked up to 110, got 1 rep at 110kg and failed the second. 105 went up pretty easy.
    BS: Done.
    Push press: worked up to 90kg (which prior to my surgery was my 1RM :-))
    Front squat worked up to 120kg, got two and collapsed at bottom, but I had it… no I didn’t (self-cock punch!)
    Conditioning: 16:21-6:00(rest)=10:21

    CALEB:
    BBG: worked up to 145 (easy; he easily had 155 or higher in him)
    BS: Done (at some fucking ridiculous weight – literally no room left on sleeve, we need thinner weights, I hate him!)
    Push press: worked up to 110 or 120
    Front squat: 120 or 130
    Conditioning: no time, afternoon weightlifting class started

    ADAM:
    BBG: worked up to 105
    BS: Done
    Push press: 60, 60, 60, 70, 75
    Front squat: 100, 100, 100, 100, 105kg
    Conditioning: 20: something-6:00(rest) 14: something… I think.

  38. BB Gymn.
    205, 215, 225, 225, 245, 255, 265

    Strength
    1. 260, 290, 310, 330 (felt super heavy dropped), 320

    Conditioning
    17 total mins including rest time. Muscle fatigue on the C2B limiter. First set of C2b UB, others sets of 8’s or 5’s.

  39. BBG – worked up to last 2 sets at 225

    1. Based off 335. Last 2 sets at 320

    PP – 205 across
    FS – worked up to last 2 sets at 215

    Cond – to be done here soon

  40. BB Gymnastics

    225
    245
    255
    265
    275
    285 failed second clean, caught it and it slide off my rack
    285

    Back Squat

    305 x 8
    345 x 5
    365 x 3
    385 x 2 x 3

    Shit felt heavy today. Made all reps but it took a lot out of me.

    Skipped Push Press and Front Squat
    started with the first set, but wrist was bothering me.

    Conditioning

    13:27 total time

    7:27 working time.
    Pullups broke down pretty hard in rounds 3-4. DU’s only broke once.

    MFS
    1/6/2

  41. BBG: up to 205

    Strength:
    back squat: 255×8
    295×5
    315×3
    325x2x3

    Push press: 175
    Pause FS: 205

    Conditioning: total time I think was between 19 and 20.

  42. BB Gymnastics
    1) 7X2 Clean off High Blocks + 2 Split Jerks – 60, 80, 85, 90, 90 – 1 jerk (time to stop)

    Strength
    1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – all based off 150kg which was quite a conservative max as I retooled my position

    2a) Push Press – 2 x 3 @ 70kg – something up with my left shoulder around the AC joint
    2b) Pause Front Squats – 3 @ 90, 3 @ 100kg

    Conditioning

    4 rounds for total working time:
    150m Shuttle Run (done as ~25m, ~50m, ~50m, ~25m)
    10 C2B Pullups
    25 Double-Unders

    *Rest 1 minute
    Scaled down for time and fatigue issues (I still need to run though)
    8:14
    All unbroken
    MFS = 467

  43. BB Gymnastics – 165. No block at the right height so just paused at the right height and started. All power cleaned

    Strength –
    – BS – 200/225/240/255/255
    – PP – 135/155/165/175

    All I had time for today.

  44. BBG

    205# all the way across for the seven set, miss on one rep but made it up

    “White Buffalo Squats” – I saw the White buffalo today, maybe you did, maybe you didn’t but all I know is the white Buffalo is REAL

    8@75%- 375
    5@85%-425
    3@90%-450
    3@95%-475
    3@95%-475

    Strength :

    1a 165 all sets
    1b 185 all sets

    Conditioning:

    15:01 of total working time
    ( 2:40, 3:40, 4:03, 4:38)

  45. BB Gymnastics
    1. 185, 195, 205, 215, 225, 235 (Only one jerk), 245 (Both cleans but missed jerk)

    Strength
    1. 275×8, 310×5, 330×3, 345×3, 345×2 (Failed rep 3)

    Wasn’t following the program when the 3RM came up. Was using 365 as my number today as its 90% of my 1RM.

    Missed on that last set because I let doubt creep into my head, not because it was too heavy.

    2A. 165, 175, 175, 175, 175
    2B. 165, 185, 205, 215, 225

    Conditioning
    Skipped, had to coach a class.

    4/5/4

  46. BB Gym- 205,215,225,245,255×3

    Back sq – 285, 315, 335, 365, 365 (felt light)

    Push press – 245lb – failed 3rd rep in 2nd set, all others tng

    Pause front squat – 295lb, got tough 4th set

    No 150m shuttle, completed 4 sets of 20 c2b, 50 du’s (rest 1min)

  47. BB
    1) 95, 135, 155, 175, 185, 185, 205

    Strength
    1) 225, 255, 275, 285

    2a) 135, 155, 175, 185, 195
    2b) 135, 185, 205, 215, 225

    Conditioning

    11:00 Work
    17:00 Total Time

    My double unders are butt-fucking terrible!

  48. BBG:
    1) 100kg for all 7 sets.

    Strength:
    1) 112.5, 127.5, 135, 142.5, 142.5
    2a) 80, 80, 90, 90, 100
    2b) 100, 100, 105, 105, 110

    Conditioning: Only did 2 rounds due to time
    2:30, 2:44

    C2B’s were messy today.

  49. BBG:
    1) 125 for all.

    Strength:
    1) 150-170-180-190-190
    2a) 105-110-110-115-115
    2b) 125-125-130-130-130

    Conditioning: 2:18- 2:25- 2:40- 240 Total 10:03

  50. BBG
    145-155-165-170-170-170-175

    Strength
    1) 190-215-240-250-250
    2a) 135-145-155-160-165
    2b) 135-145-155-160-165

    Conditioning
    9:21 Total working time

  51. BB Gymnastics
    135-135-140-140-145-150-155

    Strength
    1)150-160-175-185-185
    2a)105-110-115-120-125
    2b)105-125-135-140-140
    *Completely punked out on strength. Exhausted! Lowered the BS a bit and didn’t push thru the PP and FS as I should have.

    Conditioning
    Didn’t last past 1 round. Ran out of time.

    I was a H.A.M today!

  52. NOT COMPLAINING – is anyone else finding the last two workouts have taken longer to complete than usual? – NOT COMPLAINING

  53. bbg:
    high block clean & jerk: 115,125,125,135,135,140,140

    back squat: 137.5,157.5, 167.5, 175, 175

    push press: 135,140,145,150,150
    pause squat: 135,140,145,150,150

    conditioning:
    did 3 rounds for total time of 15:06 working time 9:06 95 degrees “fun” still mildly light headed.

  54. BB Gym:
    205

    Strength:
    1. 290, 325, 345, 365, 365
    2a. 165, 175, 185, 185, 185
    2b. 185, 205, 205, 205, 205

    Conditioning:
    7:14 working time

    I…need…to…eat…more!!

  55. BBG: 185, 205, 205, 205, 205,205,225 felt really good and fast after cleaning up rack position.

    push press: 135, 155,165,165,165
    pause squat: 135, 155, 165, 175, 175
    conditioning (just ran 75m and back for shuttle run)- 12:06 total work time, having trouble with pullups.

    back squat later in the day: worked up to 315 and felt really good (did 300 last 3rm day, know I wasn’t supposed to go this heavy but I felt too good not too)

  56. BBG: 155, 175, 175, 185, 185, 185, 185

    Back Squat: 225, 255, 270, 285, 285
    Push Press: 135, 145, 155, 165 (F3), 165
    Pause Front Squat: 155, 175, 185, 185, 185

    Conditioning: 16:30 (ran 3 down and backs on basketball court for my shuttle)

  57. 1) 205 210 215 220 235 235 235
    I should build real blocks do I can drop it.

    1) based off 305. No fails
    2a) 205 205 210f on 3rd
    2b) 205 225 225

    Conditioning
    1:50 2:13 2:26
    Pullups went to shit. Felt 20lbs fatter.
    1/3/2

  58. BBG
    1)225-225-225-225-225-225-235

    Strength
    1)260,295,310,330
    2a)185-205-205-205-205×2
    2b)225-235-235-235-235

    Conditioning
    Total time-09:05
    Work Time-15:05
    4/4/1

  59. BBG:
    165-165-175-175-180-185

    Strength:
    1) 225.5×8-250×5-265×3-280×3-280×3
    2a) 155-165-175-180-185
    2b) 185-205-210-220-225

    Conditioning:
    1:45-2:05-2:05-2:19
    Total Work Time = 8:14
    *DU Unbroken.

    Great Outlaw session today. Completely wrecked.

  60. BBG
    135-135-135-145-145-155-155

    Strength
    Squat 170×8, 180×5, 205×3, 205×3, 205×3

    Push press & pausing front squat 4×3
    115 all sets

    One round of conditioning. All I had time for.

  61. BB gymnastics
    1) worked up to 225 (2+2)
    Strength
    1) 245,275,290,310×2
    2a) 165
    2b) 165
    Conditioning
    7:18

    2/6/2

  62. BBG
    1) 185
    Strength
    1) 235, 270, 285, 300, 300
    2a) 175
    2b) 205
    Conditioning – 13:05 of total work. subbed 200 m row

  63. BBG: Started with 135 and worked up to 160 (no misses)
    Squats: 180, 205, 215, 225, 225

    PP:130 all sets
    FS: Finished with 160

    Conditioning: 14:01 working time (DU’s and C2B are both goats)

  64. Cleans: hit 250 on the last set. Hard cleaning for me from near the hip pockets.
    Back squats: completed. 315, 365, 385, 405, 405
    push press/front squat
    195 for all sets
    245 for all sets
    conditioning: skipped due to the gym closing.
    Thanks again to the guys/gals at rare crossfit for letting me and my girlfriend come train with them and continue following this programming.

  65. BBG
    1) 95×2, 135×2, 175×1, 175×1(f)
    Strength
    1) As RX’d, base 245
    2a)155×2, 165×2
    2b) 155, 165, 185×2
    Conditioning-
    18:45 (10:45 work time)

  66. 20 36″ 2×8’s, 200 3-1/2″ nails later and I’ve got me some blocks to work off of. Missed yesterdays workout getting pieces together and had to rush today after completing the assembly.

    BBG
    1) 90

    Strength
    1) 111, 126, 136, 141×2 – thanks for the extra minute of rest this week

    done EMOM due to time
    2a) 80
    2b) 80, 90×4

  67. BB Gymnastic – 80kg, 85kg , 85kg, 90kg, 90kg, 92.5kg, 92.5kg – Quite difficult but felt good enough. My jerk was quite off though.

    Strength

    1) I only hit 170kg x 3 Back Squat on that date but I know I was good for 180kg x 3 so I based my percentages off that.

    135kg x 8, 152.5kg x 5, 162.5kg x 3, 170kg x 2 x 3

    Squats felt amazing tonight. I would’ve hit 180kg x 3 for sure

    2a) 90kg, 95kg, 100kg, 100kg x 2 (F on 3), 100kg x 1 (F on 2)
    2b) 110kg, 115kg, 120kg, 120kg, 120kg

    I had sore wrists on the PP, but they went up well enough. Front squats weren’t bad at all – probably should’ve gone heavier.

    Conditioning – No time for whole workout so I changed it up..

    4 rounds – Every 90 seconds..

    10 pullups
    30 double unders

    45 sec, 45 sec, 60 sec, 90 sec

  68. 1. BBG… 155, 165, 185, 195, 205, 205, 215
    2. Squat… 230, 265, 280, 295, 295
    3a. PP… 5 x 185
    3b. Pause FS 5 x 185
    4. Conditioning – completed, not sure of times

  69. BBG 185#

    Strength
    1) Based off 295#. No misses
    2a) 165#
    2b) 145#

    Conditioning
    Screwed up and did 25m out and back twice for total of 100m not 150m
    2:36, 2:59, 3:22, 3:17

    “As heavy as possible” on 2a and 2b was not too heavy after those squats!

  70. BBG
    1. 95, 135, 155, 175, 195, 215
    Strength
    1. 281, 318, 338, 358, 358
    2a. 165, 170, 175, 180, 185 only 2
    2b. 165, 185, 205, 225, 235
    Cond
    Working time 11:34 elbow starts to hurt after 20 or STB pullups. So had to break it up more than I wanted.

  71. BBG:
    135,155,165,175,185,185,185

    Strength
    1) 265,300,320,340,340
    2a) 135,155,165,175,185
    2b) 135,185,195,205,225

    Conditioning
    9:56

  72. BBG 135/45,155/45,155/45,160/55,160/55,165/55,175/60#
    Strength 1) 210,238,252,266,266 felt good
    2a) not yet
    b) 185,185,185,185,195
    Conditioning 2:52, 3:14 only 2 rounds.

  73. BBG:
    135,135,155,155,155,175,175

    Strength:
    1.) 265,275,315,335,335
    2a.) 155
    2b.) 245,245,245,225,225

    Not enough time to do Rx conditioning so I did 2 minutes of max burpees.. Got 50

  74. BBG: box clean and jerk worked up to 200# for last two sets of 2
    Squat, 295# x8, 330#x5, 350#x3, 370#x3, 370#x3
    PP worked up to final two sets of 210#
    forgot to do FS
    Conditioning: 3:05, 3:15, 3:33, 3:41

  75. BBG:
    95, 115, 115, 125, 135, 145, 155

    Strength:
    1) 165, 190, 200, 210, 210
    2a) 105, 115, 125, 125, 125
    2b) 125, 145, 175, 175, 175

    Conditioning: Didn’t do

    1/4/5

  76. BBG
    1) 155-166-177-177-177-185-185lbs.

    Strength
    1) 216-243-260-271-271lbs.

    2a) 155-157-160-166-160lbs.
    2b) 177-185-185-185-196lbs.

    Conditioning
    1:59-2:03-2:23-2:57 = 9:22 total working time

  77. BBG –
    1 – 195, 205, 215, 225, 235, 245 (F Jerk), 260 (Best set here, jerks were crisp)

    Strength –
    275 x 8, 295 x 5, 310 x 3, 330 x 3

    2a) 175, 205, 225 x 2
    2b) Same as above

    Conditioning —
    1.34, 1.44, 2.02, 2.24 (Broke CTB and DU)

    Dunno about the bitchers – but I live for days like today…I stretched this bad boy out to almost 2.5 hours and loved every second of it…Should’ve started heavier/gotten to 270-280 on the C&J – hope we get these again

  78. Wow. Smoked.

    BBG –

    185-185-205-205-225-225-225 – This worked out to be about 88% of my 1rm so I was happy with that.

    Strength –

    Did squats yesterday (250-295-295-315-315)

    Push press – 185-185-195-205-205
    Front squat – 205 across – This almost killed me.

    4hrs rest

    Conditioning –

    2:08
    2:08
    2:02
    2:25

    8:43 working time

    Today sucked and I didnt even do the squats cause I did them yesterday. It was a mental game and left me wondering how much I can take.

  79. BBG
    1) 135,155,175,175,180,180,185
    Conditioning
    total working time- 8:59

    1/1/5 (miss aligned back)

  80. Barbell Gymnastics:

    1. 135×3, 140×4

    Strength: Day 1 of rebuilding my squat

    1. 135, 155, 185

    2a) 135, 140×2, 145×2
    2b) 135

  81. BB Gymnastics
    1) 7X2 Clean off High Blocks + 2 Split Jerks
    185,190,195,200,205,215 (missed 1 jerk),220 (no jerks)
    Strength
    1) Back Squat:
    1X8 @ 75% 205
    1X5 @ 85% 235
    1X3 @ 90% 250
    1X3 @ 95% 260
    1X3 @ 95% 260
    2a) 5X3 Push Press – 185,185,185,185,190
    2b) 5X3 Pause Front Squats – 185,195,205,205,210
    Conditioning – 2:04, 2:34, 2:33, 3:01

  82. BB Gymnastics

    1) 185#, 195#, 200#, 205#, 210#, 215# (Failed 2nd Jerk), 215# (Failed 2nd Jerk)

    Strength

    1) 1X8 @ 225#, 1X5 @ 255#, 1X3 @ 270#, 2X3 @ 285#

    2a) 1×3 @ 155#, 1×3 @ 165#, 1×3 @ 175#, 1×3 @ 185#, 1×2 @ 195#

    2b) 1×3 @ 155#, 1×3 @ 165#, 1×3 @ 175#, 1×3 @ 185#, 1×3 @ 195#

  83. C&J from blocks 20″ – up to 225 for a few sets
    HBBS – 240×8,275×5,290×3,305×3,305×3
    PP – failed on rep 3 @ 205
    Pause FS – up to 225. go heavier.

    No time for conditioning.

  84. C&J from waist blocks- 185 all sets (heavy starting that high)
    Squat- 225, 275, 315, 365, skipped back tightened felt average
    PP-205 all sets felt heavy missed 3rd rep 2x
    Pause FS- 205 all sets. Need to go heavier felt light
    Cond- 2:35, 3:30, 5:45, 5:30 major problems with DU broke into 1 to 10 reps at a time.

  85. BB Gymnastics

    1) 75, 95, 125, 145, 155, 165, 175 (2-failed)

    Strength

    1) 8×210, 5×235, 3×250, 3×265, 3×265
    2a) 175, 175, 185, 185, 195 (2-failed)
    2b) 175, 185, 195, 205, 215 (2-failed) – also F’d these up by forgetting to pause @ the bottom – would have been much lighter.

    Conditioning

    Doing the metcons at my local CF gym – their programming.

  86. C&J worked to 225 on last 2 sets could only get the jerk 1x for each set
    BS 250, 285, 300, 315, 315

    pp-185×3, 190x
    FS-185, 205, 225 , 235×2

    Conditioning later

  87. Power clean +1 jerk (blocks) 7×2
    185/195/205/215/215/225-f jerk/225

    Squat: 235/265/285/300/300
    Push press: 155/165/175/185/190 (2/1)
    Pause front squat: 175/195/205/210/210(2+f)

    Met con: 11:36

  88. BB Gymnastics
    1) 185

    Strength
    1)240/275/290/305/305

    2a) 185
    2b) 185

    Rested 15 minutes
    Conditioning
    Completed 2 rounds only, ass was kicked. Still adjusting to the outlaw load

  89. BB Gymnastics

    1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

    Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

    Results: 95-135-155-175-195-205-210

    Strength

    *The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).

    1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

    3RM = 315. Targets: 236, 268, 284, 299, 299

    Results:
    1.) 245X8
    2.) 265X5
    3.) 285X3
    4.) 295X3
    5.) 300X5

    Notes: Percentage is based off of 120515

    2a) 5X3 Push Press – heaviest possible, rest 60 sec.

    1.)135×3
    2.)155×3
    3.)175×3
    4.)195×3
    5.)215×3

    2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

    1.)135×3
    2.)155×3
    3.)175×3
    4.)195×3
    5.)215×3

    Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

    Conditioning

    4 rounds for total working time:

    150m Shuttle Run
    20 C2B Pullups
    50 Double-Unders

    *Rest 2 minutes.

    Results: Finished 2nd round at 10:48 (time without 2nd rest period)… had to cut off the rest due to time restraints.

    MFS: 2/2/4

  90. BB Gym:
    1)135,155

    Strength: 1)175,200,215 felt quad pain so stopped
    2a)135,165,155×3
    2b)135,165×4 kept it light do to quad tendonitis

    Conditioning:
    1:58,2:00,2:05,1:55

    2/4/8

  91. BBg
    135 135 155 165 165 175 185
    Strength
    1-265 295 310 330 330

    2a-185 195 185 185 185
    2b-185 195 205 225 235

    Conditioning
    2 rounds only 10 C2B ea. Rd
    13:47

  92. BBG:
    185#

    Strength:
    1.) 225×8 260×5 275×3 290x2F 290×3 all #
    2a) 165#
    2b) 205x1F 185#

    Conditioning:
    9:52 w/no rest included

  93. 7/20/12
    WOD 120612

    BB Gymnastics
    1) 2 Cleans + 2 Jerks from blocks – 7×2@220lbs

    Strength
    1) Back Squat – 1×8@265, 1×5@305, 1×3@315, 2×3@335lbs

    -2hr break-

    2a) Front Pause Squats (3sec pause); rest 60s -5×3 @ 275, 275(2), 275(2), 255, 255lbs
    2b) Push Press; rest 60s – 5×3 @ 185lbs(2), 185lbs(2), 175, 175, 175lbs

    Conditioning
    4 rds for total working time:
    150m Shuttle Run
    20 CTB Pullups
    50 Double-Unders
    Rest 2 min

    Total time(with rest): 21:15

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