120703

Tonight, many of the crew from Outlaw, who have been following “The Way” for some time, were in the gym together. Josh, Sarah, David, Tyler, and Tony “Effing” Mayo have all been following since basically the beginning of the mass version of the program. All of them have been there day in and day out, and they stay no matter how long the WODs take. The boys have begun to have a little competitive fun with their lifts, and have really started to push each other to a place I never really thought “normal” gym people could go. Josh and Tony hit 205# right around the same time, and Tyler had gotten a 225# on the board right before Regionals. David hit 190# about a month ago, but has been struggling with technique since.

In the last 10 days or so many of the OG crew has begun to stick around, and spend extra time lifting off the blocks, while I hurl insults at them (aka “coaching”). The block work, coupled with a few of the tactile tricks we’ve come up with (pvc stick to judge bar track), has made a HUGE difference in everyone’s lifts. I’ve hit a lifetime PR, then Tony, then Sarah tied hers, and tonight with David’s big rival Josh coming back from vacation, it felt like everyone was gonna do something huge.

The reason I’m writing this tonight, and the reason I am so stunned by my crew, is that three years ago I thought no one would ever want to take the time to really become a technician. I thought my gym would fail, and I’d go bankrupt if I tried to implement the kind of program I really wanted to coach. If you’d told me that not only would people take it seriously, but they would enjoy it so much they would hang around in a sweltering gym, for hours on end, to cheer each other to PRs—I would have laughed in your face.

Tonight, with most of the OG crew cheering, David Bock hit 215# from blocks. That was a TWENTY FIVE POUND PR, and put him just ahead of his rival/training partner, Josh. During the session tonight all four of the boys BARELY missed attempts at 100kg. If you couple my lifts with Tyler’s 100kg plus lift, then add Will Moman—another of our “normal members”—who hit 102kg last Thursday, and Tony, David, and Josh’s soon to be 100kg lifts, we will have SIX dudes currently in the gym with Snatches at or over 100kg. I realize there are other gyms that probably have more dudes that can throw more weight overhead than us, but I don’t know them. I don’t see them work every day. I haven’t seen them fail hundreds of reps, but keep trying more.

If I didn’t see it with my own eyes, I wouldn’t believe what’s happening in my gym. I hope the same is happening in yours.


WOD 120703:

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ InstructionDEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

122 responses to “120703

    • LGA, sorry buddy. I’ve gotta pull rank on you on this one. That dude is doing some sort of a scissor-y thing. The goal is to basically do what he’s doing, but get the trail knee either on the deck or very close. So yes, it’s pretty much a jumping lunge. More like this…

  1. Talk of PR’s off the blocks has me wondering… Where are most people hitting these lifts from the blocks in relation to their 1RM? Mine have been 80-85% of 1RM

    • Above knee, 90% for snatch, and 100%+5lbs for clean.
      At hip 80% for snatch, 90% for clean.

      80-85% Seems to be right on the money of where it should be.

    • I actually get 100% or even a little more from the hang with the snatch because I have a tendency to leave my chest down until late in the 2nd pull from the deck. I have pulled 210 from the blocks and 205 from the deck.

    • For me, I do better off blocks for snatch. My snatch generally is a huge piece of shit though. I tend to break down on form. So my 1rm off blocks of any height is about the same, maybe even a little more than from the floor. I’m actually not sure what’s going on and thinking maybe I am losing patience from the floor. I might try a slower start pull and accelerate through the midsection as if it were from the blocks the next time we pull from the floor.
      Cleans are close from the thigh blocks, high blocks about 85-90%

  2. I’ll be in Hilton Head this week – anyone have a recommendation for an Outlaw friendly gym for Friday?

  3. Did I miss the blog that explains how to build the lifting blocks? I know I can google the plans but what boxes does outlaw likes the best…

  4. 1) Cleans – 195, 205, 215, 225, 230, 235, 240 (missed 1, then nailed the set)
    Strength
    1) Back Squat: 1X3 @ 295, 1X3 @ 305, 1X1 @ 315, 2X1 @ 335 – rest 2:00-3:00 between sets.
    2a) 4X5 Push Press – 170 5, 5, 5, 4 + f + 1 rest 60 sec.
    2b) 4X3 Dip Squats @ 330 3, 3, 3, 2+f (went too low) rest 60 sec
    Conditioning later?

    Am I supposed to be jealous, Rudy? The few Outlaws at my gym have started working together and hitting PRs and we’re working our asses off…

  5. Rudy, congrats on the success of your gym and your outstanding programming. I have had this question for so long and this blog seems like the perfect time to post. Most people following the program appear to do so with the “season” in mind and have aspirations to be competitive in the games; what do you consider a “normal” gym person (the way) and how does this person differ from the “normal” gym person that follows your outlaw Crossfit programming. What kind of gains do you see with your regular gyms programming? Also how do you determine which lift to focus on in your gyms class vs. the way? The conditioning portion seems, to be a somewhat scaled version of what the way usually does, not that it is any easier. Really just looking for some info on your gyms programming vs. the way. Thanks for your time.

  6. I know snatches are not on the agenda for today, but I have a snatch question.

    When is it acceptable to use lifting straps on the snatch. I use them on snatches from the box, and I use them on snatch and clean pulls. I have seen a few videos of lifters using them from the floor as well on the snatch. I have never used them from the floor for a full snatch, and at first thought I would never do it because you cant use them in competition from the floor. But, I was wondering what you guys thought. I saw Rudys post on FB about his broken straps from snatching, then I saw a video if some guy snatching 300+ with straps, so I was curious. I have no problem with my grip what so ever, but I was wondering if people used them so they could focus more on the actually pulls.

    I do know cleaning with straps is a hell no. But I am curious about the snatch.

    Thanks,
    Mike

    • If your grip strength is not an issue straps are perfectly fine. I use them a lot when we do stuff from the high hang or from the hips off the box. I have used them from the floor a few times when my thumbs feel like they are about to be ripped off. Rudy programs plenty of stuff in the conditioning that will strengthen your grip, so saving it in the BBG is no big deal.

    • I was at Jon North’s Cert on Sunday and the question of using straps came up: his response was the pros (or at least the guys he trains with) basically use them all of the time; not because of (a lack of) grip strength, but because their hands would be ripped to shreds otherwise. Some will start to taper off of them a week or two before a comp, while others (like himself) will use them straight through warm-ups on the day of competition.

      • snatching with straps is perfectly safe. use them to save your hands, but its consensus among weightlifters that most folks can snatch more with straps and that the feel of a snatch without straps is slightly different and may throw you off if you’re not used to it (particularly for a beginner or intermediate weightlifter).

  7. BBG:
    80-80-85-85-90-90-90Kg(198lbs)

    Strength:
    1)125-132.5-140-147.5-147.5Kg (325lbs)

    2A) 80Kg (176lbs)
    2B) 140Kg (308lbs)

    Conditioning:
    94/1
    85/F – missed on racking
    77/1
    85/1, 2nd missed on racking

    87.5Kg/192l bs (1RM Squat Clean = 115kg/254lbs)

    MFS:
    483

  8. BBG:
    185 x 3 (Fail 1 x Jerk), 190 x 4

    Strength
    1) 265, 280, 295, 315, 315 (tying my all time PR, twice… Fuck yeah)

    2a) 145 all sets (only 4 on last set)
    2b) 315 all sets

    Conditioning
    65/4 (165)
    60/4
    61/4
    50/2

    M/F/S – 4/2/2

  9. Anyone know of a gym/box that follows Outlaw in Nashville, TN? Transferring there for work at the end of the month.

    • I think there are a few closet followers in Nashville, there are about 6-8 of us that follow at CFMurfreesboro, it’s about 20 miles southeast of Nashville.

    • If you’re in the Murfreesboro area, CF Murfreesboro follows it. I don’t think any other CF gyms follow it. A couple buddies and I do the workouts from home and/or at the YMCA near our office. They don’t have anything remotely set up for a CF gym so we’re a bit surprised we haven’t been kicked out yet.

  10. Wasnt feeling too hot today…weight felt heavy and movement was off

    BBG:

    1) 205 225 235 245 255 265 265 275 (fx2nd clean)

    Strength:

    1) 315×3, 335×3, 345×1, 365xf (wasnt feeling it)

    2a) 205 215(3), 205(4), 205
    2b) 315 315 315 315 (again wasnt feeling heavy weight)

    Conditioning: same reps for all sets…moved quickly didnt break in transitions much
    Each set: 89 reps…2 rds + 5 split jumps, 4 tng power cleans @ 225

  11. Vertical Clean of Blocks +1 split jerk
    110, 115, 120, 125, 130, 135, 140 fuck yeah.

    Back Squat
    165, 175, 185, 195, 195

    Push press killed me today
    100, 95, 85, 85
    All the dip squats at 165

    Conditioning
    8rds and 16 reps my 75% is 120 seriously loved this one. Contrast between body weight and heavy weights always kills me.

  12. BBG:
    135-155-155-155-160-160-160

    Strength:
    1) 195-205-215-225
    2a) 135-135-140-145(3)
    2b) 240

    Conditioning:
    201 reps + 20 cleans @140

    MFS

    1/4/2

  13. BBGym:
    155 all sets

    Strength:
    1) 250, 260, 275, 290 (heavy squats suck with a bad sun burn)
    2a) 135, 140, 145, 150(4)
    2b) 225

    Conditioning:
    205 reps+ 22 HPC @135

    M/F/S
    3/6/2

  14. BBG:

    1) 165 x2 175×2 185×3

    Strength:

    1) 1×3 290 1×3 305 1×1 320 2×1 335

    2a) 135 x1 155 x3

    2b) 255 x4

    Conditioning: Got 85 reps every round and power cleans in order 2, 3, 3, 4 @ 185

  15. BB gymnastics
    1) worked up to 235 w/ no misses
    strength
    1) 290, 310, 325, 340×2
    2a) 175
    2b) 300
    conditioning
    cleans were at 185
    = 327 total reps w/ titan vest

    2/2/3

  16. bbg
    1) 205, 225, 225, 225, 225, 225 fail on 2nd rep, 205
    strength
    1) 337.5, 355, 375, 395, 395
    2a) 205
    2b) 395, 395, 375, 375
    conditioning
    cleans @ 250# went 2, 3, 2, 4
    293 total reps

  17. Barbell Gymnastics

    1)135, 185, 185, 185, 195, 195, 205

    Strength

    1) 1×3@300, 1×3@315, 1×1@335, 2×1@350

    2a), 2b) and Conditioning to follow

    • 2a) 135, 155, 185, 185
      2b) 225 all sets

      Conditioning (only 3 rounds)

      175 + 18 PC’s (8,6,4) @ 185lbs

  18. BBG
    1. 225, 235, 245 F (Made 1st clean, missed 2nd clean twice), 245, 250, 255, 260

    Other than the odd fuck up on the first shot at 245 these felt awesome today. 260 was a PR from the blocks at this height.

    Strength
    1. 315, 330, 350, 365, 365

    Felt good here. All reps were quick. Heaviest low bar squats that I’ve done in at least 6 maybe even as far back as 9 months.

    2a. 195, 195 (4), 195 (4), 195 (4)

    Fucked up reading this. Thought this said heavier than last week but it actually said heaviest possible. I push jerked a 5th rep on set 2, but rep 4 was hard enough on sets 3 and 4 to where I didn’t bother.

    2b. 360, 360, 360, 360

    These were interesting. Percentage based off new 1RM jerk of 300.

    Conditioning
    292 Reps + 13 Power Cleans @205

  19. STR
    1 252,266,280,294
    2a db press 30#
    2b 285 the weight was already on the bar
    Cond
    Total reps 269. Pc @ 145

  20. bbg- worked up to 205. failed 225 twice.
    strength- only did squats based off 300#. no fails.

    conditioning- 1) 2rounds+11, 3 power cleans
    2) 2rounds+10, 4power cleans
    3) 2rounds +11, 4 power cleans
    4) 2 rounds+10, 5power cleans

  21. BB Gymnastics

    1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – @ 70kg (my squat cleans suck)

    Strength

    1) Back Squat: 1X3 @ 122kg, 1X3 @ 128kg, 1X1 @ 135kg, 2X1 @ 141kg

    2a) 4X5 Push Press – 70kg across

    Conditioning

    4 rounds for total reps of the 4 minute dual effort of:

    2 minute AMRAP of:
    20 Split Jumps
    10 HR Pushups
    10 Pullups

    2 minutes to complete:
    1 ME UB Set of Power Cleans @ 75% = 90kg

    Round 1= 2 Rounds + 5 Power Cleans
    Round 2= 2 Rounds + 3 Power Cleans
    Round 3= 1 Round + 5 Pull ups + 3 Power Cleans
    Round 4= 1 Round + 3 Pull ups + 3 Power Cleans

    M= 3 F= 3 S= 4

  22. BB Gymnastics:

    1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk: all @ 65 kg/143 lbs

    Strength:

    1) Back Squat:

    1X3 reps @ 90% = 95 kg/209 lbs
    1X3 reps @ 95% = 100 kg/220 lbs
    1X1 reps @ 100% = 105 kg/231 lbs
    1X1 rep @ 105% = 110 kg/242 lbs (FAIL) – so did 2X1 reps @ 105 kg/231 lbs

    2a) 4X5 reps Push Press: all @ 55 kg/121 lbs (PB)
    2b) 4X3 reps Dip Squats @ 120% of 1RM Jerk = 95 kg/210 lbs

    Conditioning:

    A) 40 reps/round
    B) 10 reps/round

    Total: 200 reps

    Comments: tired in my grip + right knee.

    Cheers from Copenhagen, Denmark

  23. BBG
    1) Clean + Jerk from blocks -> 1×245, 2×255, 3×265, 1×275 (1+0)

    Strength
    1) Back Squat based off 365 3RM
    2a) PP -> 175, 185, 195, 205
    2b) Jerk Dip -> 345

    Conditioning
    Rds/PC reps
    2+10/4
    2+5/4
    1+37/4
    1+30/3

    PC @ 205#

    M/F/S
    7/5/2

  24. 165#-185#-195#-195#-195#-195#-205#
    Missed all the jerks above 185# but made all the cleans.

    Squats
    3x 255# 3x 270# 1x 285# 1x 300# 1x 300#

    Push Press all sets at 155#
    Dip squat all sets at 245#

    347 total reps on the conditioning. Power cleans were all at 185#

  25. BB- 225 last few sets

    Back Squat- 345, 365, 385, 385

    2a) 185, 185, 195, 205(3)
    2b) 315

    Conditioning- 403 reps. PC 8/6/5/5

  26. BBG:
    125-130-135-140-140-140 (fail on jerk)-135

    Strength:
    1)180-190-200-210-210

    2A) 105-107.5-110-110
    2B) 185

    Conditioning:
    84 / 6 PC
    86 / 5 PC
    87 / 5 PC
    85 / 5 PC

    total: 342 reps and 21 cleans @120#

  27. BBG:
    205-205-215-225-225-235-250

    Strength:
    1) 305*3, 325*3, 340*1, 365 (failed – should have only had 360 on, but f’d up my math), 360*1 (1RM PR) fuck yeah

    ….got to gym late and ran out of time before I got bounced b/c class started

  28. 1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk
    255-275-285-290-295-300-300

    Strength
    1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
    375-395-415-440-450

    2a) 4X5 Push Press
    185-195-210-225

    2b) 4X3 Dip Squats @ 120% of 1RM Jerk
    365-365-365-365

    Conditioning

    4 rounds for total reps of the 4 minute dual effort of:

    2 minute AMRAP of:
    20 Split Jumps
    10 HR Pushups
    10 Pullups

    2 minutes to complete:
    1 ME UB Set of Power Cleans @ 75% or 235#

    Only totaled Power Clean reps at 14.

  29. BBG: Up to 225#.
    Strength: Back squat up to 350#
    2a) 175#
    2b) 315#
    Conditioning (185# power cleans):
    1) 80 reps + 6 PCs, 80+6, 80+4, 80+4
    Total: 320 Reps + 20 Power cleans.

  30. Box clean: 7×2 @ 225lbs
    Squat: 1×3 @ 345, 1×3 @ 365, 1×1 @ 385 2×1 @ 405
    Push press: 4×5 @ 185
    Dip squat: 4×3 @ 385
    Conditioning: 2 rounds + 3 pc @ 250
    2 rounds + 2 pc @ 250
    2 rounds + 2 pc @ 250
    2 rounds + 2 pc @ 250

  31. BB Gymnastics
    1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk –265#
    Strength

    1) High Bar Back Squat: 1X3 @ 315, 1X3 @ 345, 1X1 @ 385, 2X1 @ 405 
    2a) 4X5 Push Press – 185
    2b) 4X3 Dip Squats @ 405

    Power Cleans @ 225
    2 rounds 3 cleans
    1+6 pull ups 3 cleans
    1+1 pull ups 4 cleans
    1+6 push ups 2 cleans
    1+6 pull ups 3 cleans
    1+1 pull ups 4 cleans
    1+6 push ups 2 cleans

  32. Did sort of a mashup today…

    7 x 2 snatch from high blocks
    165 oo
    185 oo
    195 oo
    205 xx both caught but too far forward
    215 xo
    225 oo
    235 xx second one caught but forward

    Back Squat, low bar

    365 x 3
    385 x 3
    405 x 1
    425 x 1 (supposed to do 2 singles here, but it felt smooth so I went for a PR)
    455 x 1 (15# PR)
    475 x 1 (35# PR)

    Push Press

    185 x 5
    205 x 5
    225 x 5

    No dip squats

    Conditioning (did our affilate WOD)

    5RFT

    10 SDHP, 95#
    12 wall balls
    10 Bent over rows, 95#
    12 hollow rocks
    Run 200m

    11:33

  33. BBG:
    1) 95-135–155-165-165-175-185-185-185(felt excessively heavy)

    Strength:
    1) 255-265-275(butt rising, knees trailing in, drop wt)-255-255. Less than RX form
    2a) 135-135-155/135(2/3; failed)
    2b) 265-265-275-275

    Conditioning: done 4 hours later
    1) @175. 9 rounds; 5-5-4-5; 379 reps

  34. BBG: 1) up to 205.
    Strength: 1)310,325,345,365×2
    2a)165
    2b) 285
    Conditioning: 96/6
    94/5
    91/4
    91/4
    Cleans @185#. Total reps 372+19 cleans

  35. BBG: 185, 205×3 225×2, 185 for final set

    Strength:
    1)450, 475, 500, 505
    2a)185×2, 195×3
    2b)365

    Conditioning:
    288 rep
    *Didn’t butterfly… all regular kipping Pull-up felt like i needed to switch it up

    and 8 reps @ 250

  36. BBG:
    This has been suck lately so I used it as a warm up. Did 7x2pc+1pj @95

    Strength:
    1) 165,170,185,195

    2a) 115
    2b) 200

    Cond:
    PC@115
    1) 2 rounds, 1 pc – just flat out dropped bar on rep 2
    2) 2 rounds, 5 pc
    3) 2 rounds, 5 pc
    4)1 +15( hand ripped, would’ve gotten the 2 again) , 7 pc

  37. Is it me or was that conditioning sneaky as fuck? Those split jumps get brutal on the second go around each round.

    For the first time since starting to work out again i pulled together 10 UB pull ups (twice) so that’s a nice milestone to be back at.

    • The second round each time of those damn split jumps almost had me in tears. I had two people new to crossfit hanging out watching, so that drove my ego a little bit to not quit (I typically train alone) and they were super encouraging, but GAWHD!

  38. Had to skip BBG ( couple sprained knuckles)
    Bench to 225×5
    Squat 315×5, 335×3, 350×1, 370×1
    Cond
    1rd+30+5pc, 1rd+30+5pc, 1rd+33+5pc, 1rd+33+5pc
    Total 286 reps, 20pc @ 175lbs

  39. BBG:
    185, 205, 205, 215, 225, 225, 225

    Strength:
    1) 275, 295, 305, 320
    2a) 4X5 Push Press: 135, 155, 175, 185
    2b) 4X3 Dip Squats: 135, 155, 175, 185 (F’d up)

    Conditioning:
    Later

  40. BBG
    worked up to 175#

    STRENGTH
    1) 245, 260, 275, 285, 285#
    2a) 125, 135, 145, 155# shouldve went heavier
    2b) 260#

    CONDITIONING
    kicked my ass
    2 / 6 PC
    1+20 / 6 PC
    1+25 / 5 PC
    1+7 / 5PC

  41. CFG Data:

    SP:
    BBG: 105kg
    Squats: 155kg (PR, because I was doing low bar sq before, but Caleb doesn’t allow us to do low bar squats, LOL).
    Push press: 75kg, 80kg
    Dip squats: 127kg
    Conditioning: Done. Not really sure about score.

    CALEB:
    BBG: 150kg
    Squats: 220 or 225 kg <– easily
    Push press: 85 or 90 kg, maybe 100.
    Dip squat 175kg
    Conditioning: I don't know.

  42. BBG
    154-154-176-176-186-186-186

    Strength
    1) 265-280-295-315-315
    2a) 185(f) – 165-165-165
    2b) 255 for all

    Conditioning
    277 reps
    Power Cleans at 165#
    3/4/3/3

  43. BBG
    135-155-155-165-165-175-175

    Strength
    1) 250-265-275-295-295

    2a) 135-145-155f-155f
    2b) 245 all four sets

    Conditioning
    145 clean
    245 reps
    4-5-5-3

  44. BBG- 205, 225, 235, 245, 255, 260, 260

    1) 345, 365, 385, 405

    2a) 205, 215×3
    2b, 285×4

    Cond
    288+13@195

  45. WOD 120703:
    BB Gymnastics

    1) 155-160-166-177-177-185-196lbs.

    Strength

    1) 260-271-287-300lbs.

    2a) 135-140-146-151lbs.
    2b) 276lbs.

    Conditioning

    103 reps and 5 PC
    104 reps and 4 PC
    102 reps and 4 PC
    104 reps and 4 PC @ 177lbs.

    430 total reps.

  46. BBG: 135, 140, 145,150, 155, 165, 170- failed 1 clean but made it up

    1. 215, 227, 240, 252 (failed)

    2a. 125, 130, 135, 135
    2b. 246 for all sets

    Conditioning: 276+ 21PC @ 135 (Hands are ripped and back is sore from a local competition on Sat. No excuses, just feeling pretty beat down.)

  47. BBG: 235
    Squat- Got up to 345, no belt or lifting shoes
    2a. 295 2b. (subbed seated shoulder press cuz im too tall for my rack) 105

    4 rounds: 10 Wall Balls, 20 KB 1.5, 30 Double Unders

  48. BBG:
    1. 225, 245, 265 x 5

    Strength:
    1. 345, 365, 385, 405, 405
    2a. 185 x 4
    2b. 360 x 4

    Conditioning:
    Cleans @ 225
    Rd 1: 1 Round + 5 Pull-ups + 4 PC
    Rd 2: 1 Round + 4 Pull-ups + 4 PC
    Rd 3: 1 Round + 2 Pull-ups + 4 PC
    Rd 4: 1 Round + 1 Pull-up + 5 PC

  49. BB – Just worked with 155 and had a coach watch and critique. Hopefully it’ll help.

    Squat – worked up to 300# this is the first time I have hit 300# in 3 years.

    Push press 4×5 at 185. Needs to be heavier.

  50. BB Gymnastics
    155, 175, 185, 195, 205 (missed jerk), 205, 205

    Strength
    1) 270, 285, 300, 315
    2a) 155
    2b) 270

    Conditioning (PC @ 170lbs)
    Round 1: 80 reps + 2 PC
    Round 2: 86 reps + 4 PC
    Round 3: 94 reps + 4 PC
    Round 4: 84 reps + 5 PC
    Total Reps: 359

  51. 1) 205 215 225 235 245 250 255

    1) based off 305. Failed last rep at 105%
    2a) 185 195 195 200f last rep.
    2b) 325

    Conditioning: subbed ring rows for pullups 205#
    85/3
    75/3
    75/3
    70/3

    2/4/4

  52. Still can’t use my right hand completely. Managed finger grip on pull up bar today.

    AM-

    1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets..

    -315,335,355,375,375

    PM-

    4 rounds for total reps of the 4 minute dual effort of:

    2 minute AMRAP of:
    20 Split Jumps
    10 HR Pushups
    10 Pullups

    2 minutes to complete:
    1 ME UB Set of Power Cleans @ 75%

    – I wore a weight vest and did jumping lunges and strict pull ups because I wanted a little more loading on my legs and the kip bothered my hand.

    – For the Power Cleans I used a 2 pood KB and did all left arm KB power cleans.

    – 344 reps. 1+10 push,1+10 push,1+8 push, 1+16 jump lunge. 10 KBPCs each round.

  53. BBG
    225, 245, 255, 265, 275, 285(1), 285(1)

    Strength
    BS – 335, 355(2), 375, 385(f)
    Push Press – 199, 210, 219(4), 219(4)
    Dip Squats – 335x4had to drop down felt like I had a bus on my chest

    Conditioning
    1) 2rds + 2PC @225
    2) 1+4Pull Ups + 4PC
    3) 1+Push Ups + 5PC
    4) 1 + 3 Push Ups + 6PC
    Awful….

  54. BBG: up to 215#

    LBBS: 255 to 315#

    PP: 185 to 215#
    DS: 305#

    Conditioning: 96/8, 95/7, 91/4, 80/7 @ 185#

  55. BBG – Did hang cleans because my buddy was over and he needed my spare plates that I usually build my “box” out of..

    2 Hang Cleans + 1 Jerk – 7 x 2 x 95kg – These felt real good tonight.

    Back Squat

    Worked up to 190kg for a single (105%). Tried for 195kg which would’ve been a 2.5kg but it was a close miss. Felt strong on squats

    Push Press

    90kg x 5, 95kg x 5 (PR for 5), 100kg x 3

    Elbow wasn’t enjoying the movement by the 3rd set so I called it there.

    Conditioning – I did rounds of Cindy for the bodyweight stuff instead..

    3 rounds + 3 x 80kg PC
    2 rounds + 5 PU + 5 pushups + 3xkg PC
    2 rounds + 5 PU + 3xkg PC
    2 rounds + 5 PU + 3xkg PC

    Dead tired now. A good nights training.

  56. Cleans at 185 all sets. Did 11 sets. Really good on form

    Back Squat
    275/295/310/325/325

    Push press 195 all rounds

    Dip squat 245 all rounds

    Conditioning was 361 total reps cleans at 165

    Best part was the conditioning. Can really see the difference now. No bruising above my knees from not pulling high enough. Was great to see the work paying off

  57. BBG:
    worked up to 145, started at 105. Next time I need to start heavier and not waste sets at lower weight

    strength:
    205, 215, 225, 235

    conditioning:

    Score was probably around 220. I never got thru a full second set of split jumps, but came close. PCs at 135 5,5,6,4

  58. Gymnastics
    1) 50kgs

    Strength
    1a) 55kgx3(Failed last 2), 50kgs3x5
    1b) Tried 120% (90kgs) and got light headed just holding it on my shoulders. I need to get comfortable with this movement. I tend to rack differently off the rack than on top of a clean. Dropped the weight to 75kgs, only 2kgs over my max C&J=/ I think I’ll go up the more I get comfortable in the rack. Popping it up is not an issue.

    Conditioning
    R1 – 2rnds, 1 clean (suprised how hard it was to touch n go 75%/55kgs)
    R2 – 2 rnds, 3 cleans (semi touch-n-go, too much pause, have to work on that)
    R3 – 1rnd + 31 reps, 3 cleans (“)
    R4 – 1 rnd + 30 reps, 3 cleans (“)

    Total reps = 311

    F/125lbs/5’4

    • Forgot to record back squats. Still working through an injury. Kept it light. Heaviest set at 70kgs and did sets of 5. Low bar.

  59. BB Gym and Strength – Did my own

    Conditioning

    Cleans @ 130
    Rd 1: 2 rounds + 14 split jumps + 5 PC
    Rd 2: 2 rounds + 4 PC
    Rd 3: 1 round + 7 pull-ups + 5 PC
    Rd 4: 1 round + 7 pushups + 5 PC

    Total reps: 337

  60. BBG: 3 position snatch work/Snatch pulls + power snatch @ 75kg

    (I’m still dealing with a wrist injury from last weekend. Trying to do what I can with some weight. )

    Strength: 1.) 100 kg x3, 120 kg x 3, 140 kg x3, 160kg 3×5

    Conditioning: Cleans with BB
    Rd 1: 2 rounds + 20 PC
    Rd 2: 2 rounds + 20 PC
    Rd 3: 2 round + 9 pull-ups + 15 PC
    Rd 4: 2 round + 7 pull-ups + 15 PC

    226 total

    4/5/5

  61. BBG:

    145, 150, 155, 160, 165, 165, 165 (f jerk)

    Strength:

    1. 245, 265, 275, 285

    Still conservative as knee rehabs. These are not true 3 rep max numbers. Will have to retest soon.

    2a & 2b — Skipped, no time

    Conditioning (done on 7/4)

    Cleans @ 150#

    1. 2 rounds, 4 PC
    2. 1 round + 5 pull ups, 4 PC
    3. 1 round + 10 pushups, 4 PC
    4. 1 round + 20 split jumps, 3 PC

  62. Cleans at waist – 175. (At Globo gym so could not really drop weight limited me going higher)

    Back Squat- 335, 345, 365, 385, 385

    a) PP- 175 lbs- (felt real heavy and could not really drop weight so lighter than last time but still felt heavy) Went 205 last time with some misses.
    b) dip squat- 295 (heavy getting into position but once in weight was fine)

    Conditioning – 300 reps + 30 power clean at 155. Need to do 165 or 175 next time.

  63. I’ll probably have some kind of heat rash after today. My first day back after food poisoning on monday.

    BBG – (still doing only power due to left knee pain – quad tendonitis/FPFS)

    185 for all

    Strength – doing deads in place of squats

    345×3
    365×3
    385×1
    405×1
    405×1 – never felt better at this weight

    Push press –

    185 for all – still feeling weak on these

    Dip squats –

    320 for all – sucked!

    Conditioning –

    195 reps + 24 power cleans @190

    I think I might be a little sore tomorrow. My knee has been getting better, havent squatted in a week and a half but I worry that when i try to again the pain will come back.

  64. 1) 205,225×2, 230×2, 235,235 f on Jk

    BS felt horrible this morning and could not get 335 without assist…pissed
    Went back a couple of hours later and hit 350 once

    3×300, 3×315, 335 f just flat out could not get it!

    3×300, 3×315, 1×335, 1x 350

    Pp 185
    Jerk dip 310

    Conditioning
    2 rds + 4 @ 195
    1rd &5 pullups + 3
    1 rd & 8 pushups + 4

    Had to get the kids out of child watch so I only got 3 rds in.

    M/f/s
    1/4/2

  65. BBG: 130-130-130-135 for test of sets
    BS- based off 3rm of 230

    No time for dip or pp
    COND: 8 rds + 90 reps; 31 pc

  66. BBG
    1. 185, 205, 216, 221, 230, 235
    Strength
    1. 331, 351, 370, 390 These felt really good
    2a. 185
    2b. 315 I can see how those will help with jerks, it just felt really heavy.
    Cond
    290reps + 24 PCs at 205

  67. Weak day, especially overhead, pissy mood
    M/F/S – 5/7/7

    BBG
    185/185/205/205/215FJ/215FJ/215

    Strength
    1) 290/305/320/335/335

    2a) 155/165/165/165 weak overhead today
    2b) 295 – felt like a car on my shoulders

    Conditioning
    276 reps

    PC @ 185 – 3/2/2/2 weak

    Rough day, shoulders felt shitty

  68. What is the format for rest days supposed to be? A workout is programmed for 5 days out of the week so is it a 3 on 1 off, 2 on 1 off, or all 5?

  69. bbg:
    115/125/135/140/145/150/155

    strength:
    squat: 165/175/185/195

    conditioning:
    239+27 at 140 for the power clean

  70. Bbg
    185×3,205×4
    Strength
    1) 320,340,355,370,375
    2a) 185×3,190×1
    2b) 275×4
    Conditioning
    1 2/3(2), 2 1/3(4), 2/3+5(1), 1(5

  71. BBG:
    1.) 205, 205, 210, 210, 210, 220x2JF, 220

    Strength:
    1.)255×3 270×3 285×1 300xF 300×1
    2a.) 170, 170x4x1, 170, 170x4x1
    2b.) 275

    Conditioning: 172# HPC *misread that it was supposed to be PC
    1.) 2rds + (3)
    2.) 2rds + (3)
    3.) 1rd + 10 Pushups + (6)
    4.) 1rd + 20 split jumps + (3)

  72. 8/11/12
    WOD 120703:

    BB Gymnastics
    1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. 185, 225, 225, 225, 225, 225, 225

    Strength
    1) Back Squat: 1X3 @ 315lbs, 1X3 @ 335lbs, 1X1 @ 355lbs, 1×370, 370(miss), 370lbs – rest 3:00 between sets.
    2a) 4X5 Push Press – heaviest possible), rest 60 sec. 185lbs all sets
    2b) 4X3 Dip Squats @ 370lbs – rest 60 sec. These were brutal…didn’t pass out though!

    Conditioning
    4 rounds for total reps of the 4 minute dual effort of:

    2 minute AMRAP of:
    20 Split Jumps (aka jumping lunges)
    10 Hand Release Pushups
    10 Pullups (regular kip)
    80, 79, 77, 63 reps = 299 reps total

    2 minutes to complete:
    1 ME UB Set of Power Cleans @ 220lbs
    3, 1, 2, 3 = 9 reps total

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