120710

So you want to go to the Games, huh? Maybe you should re-evaluate your sporting goals.

20120709-232207.jpg
(The superfriends enjoying a moment in the Cali sun. Little did they know the impending doom which would be unleashed on them later that night.)


WOD 120710:

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd 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: 5X3 @ 90% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.

110 responses to “120710

  1. Hi guys,

    what’s your setup for the cleans and pushjerks?

    Do you use blcoks and Jerk boxes (after the 3rd clean you move up to the jerk boxes with the bar in rack position => You could use more weight for the PJ)

    OR

    Do you just use blocks and catch the bb in rackposition after the 1st PJ (you can’t use as much weight as with jerk boxes)

    Good fight!

    Max

    • It’s one movement sequence, you do no trove to jerk boxes. You clean 3times from the box, on the last clean you jerk from the rack, lower to rack position and jerk again.

      • Actually, after thinking more on this the way we program our Oly work at the gym would be like (e.g.) clean + jerk 2+2 = clean+jerk, then clean+jerk. So one could read this as:

        clean
        clean and push jerk
        clean and push jerk

        that would allow for heavier weights to be moved w/o having the additional injury factor of lowering to the front rack.

        hmmm.

  2. They should let 1st Reconnaissance Bn compete on the first day and see who comes out on top!

  3. 700 m swim might get long with company; just a reminder to switch strokes and DO NOT forget the combat side stroke! <– life saver, literally for me, on long swims.

  4. BBG: 205, 215, 215, 225, 235 felt really fast through the 215s, 225 didn’t feel good for some reason, 235 barely made.

    Strength: felt weak in the legs today, hence the slow later cleans.
    BS: 225, 275, 275, 285, 285
    PP: 185, 195, 205
    DS: 305, 315, 315

    Conditioning: 21-15-9 GHD, and Pull Ups 3:46 Then 1mi run with vest and battle rattle, didn’t time, but fast pace. Will do programmed wod later.

    • programmed conditioning: RX 9:27…..did ten sets of five each side. pretty easy with only 55lb. I’m a 2p or no p usually, but me coach wants me to stick to programming consistently and only boost for extra credit wods.

  5. BB). 225-245-255-255-255

    Strength) 315-335-355-355-355

    Gonna finish the rest after shift to tonight.

  6. WOD 120710:

    BB Gymnastics

    1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – rest 60 sec.

    1) 135, 2) 155, 3) 165 (f on jerk), 4) 155, 5) 155
    (taking it easy; shoulder)

    Strength

    1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

    236 X 3 X 5

    2a) 3X5 Push Press – heavier than last week, rest 60 sec. (Subbing strict press; shoulder still not 100% and I’m at a gym in Hialeah, Fl. where dropping weights is forbidden)

    1) 95, 2) 95, 3) 105 (got tough)

    2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

    @255 (heavy. Focused on keeping body upright; really felt it in the quads)

    Conditioning

    Run 800m
    100 KB Snatches 24/16kg

    8.40  (did 35# db. Probably could’ve done 55#, but didn’t want to hype myself up. Shoulder feels good.)

  7. BB Gymnastics

    1) 135/155/175/185F on jerk/185

    Strength

    1) 275/295/305/305/305

    2a) 155

    2b) 335

    Conditioning

    Ran out of time, did 50 reps, 6:35

  8. BBG:
    165, 175 x 2, 180, 185 (Fail on last P Jerk)

    STR:
    1) 260 all sets (Felt super heavy today)

    2a) 155
    2b) 305

    COND:
    10:18

    m/f/s – 2/6/2

  9. BBG:
    1) 135-145–155-165-175-185-185

    Strength:
    1) 255. Form is good
    2a) 145-155-155(same as last week, failed 165
    2b) 275 

    Conditioning:
    1) 9:43. 15/10/10/5/10.

  10. bbg
    1) 3 clean +2 push jerk off just below knee blocks
    245, 245, 245, 245, 245

    strength
    1) back squat 5×3 @ 335
    2a) push press 3×5 @ 225 (last set felt easy, should’ve went a li’l bit heavier)
    2b) dip squats 3×3 @ 390

    conditioning
    9:03 rx
    800 meter in 4:12
    25 right/25 left, 15 right/15 left, 10 right/10 left

    • Nice job on the conditioning. I realized (late) after 50 reps that it’s way faster to just string a set together with one arm, then switch sides and do the same like you did instead of alternating each rep.

  11. BBG:
    1) 185#, 185#, 195#, 205#, 205#

    Strength:
    1) 300#
    2a) 175#, 185#, 195#.
    2b) 315# for all sets.

    Conditioning:
    8:46.

  12. BBGym:
    135, 145, 150, 155, 165

    Strength:
    1) 250
    2a) 145, 150(3), 145(4)(f)(1)
    2b) 225

    Conditioning:
    12:05-Long transition from treadmill, had to also turn off the grill mid WOD

    M/F/S
    1/2/5

  13. BBG
    1. 205, 215, 215, 225 (Failed Jerk), 225

    225 was the goal here today so I was happy with this. Let the jerk on the first attempt at 225 get out in front of me. Buckled down on the second attempt and made it. Cleans could have gone higher. They felt good today.

    Strength
    1. 315, 315, 315, 315, 315
    2a. 195, 195, 195 (Same as last week but made all reps this time)
    2b. 365, 365, 365

    Conditioning
    12:33

    Run was fine. Easy paced between 3:30-3:45. Kettlebell sucked. Was going back and forth with sets of 10 but just had no sense of urgency at all.

    No reason whatsoever why this should have been above 10:00

  14. bbg:
    1) 185, 195, 205, 215 (missed 2nd PJ), 210

    strength:
    1) 5*3 @ 305
    2a) 3*5 – 165, 165, 165*4
    2b) 3*3 – 315, 320, 325

    conditioning:
    done – no time, timer malfunction

  15. BBG:

    1. 145, 155, 165, 175 (f jerk), 185 (f jerk)

    Strength:

    1. 265 across
    2a. 135, 145, 145
    2b. 225

    Conditioning:

    No running, so did a bastardized version of this with jump rope sub. Slogged through KBs slowly. Time irrelevant absent 800m run.

  16. For the KB snatches does the KB have to return to the ground or can you bring it down and through the legs and then back up? Kind of like a KB swing

    • Ground. Answered because your name is similar to mine and i don’t want people to think I’m an idiot.

    • Sorry man. I will apologize. I somehow pulled my right shoulder swimming on Sunday. So Ive been in a crummy mood because I’m not able to train. Ive always done them from the ground. Otherwise I would think you are just doing 1 arm KB swings. oh well.

  17. BB Gymnastics

    1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – Worked up to 265

    Strength

    1) Back Squat: 5X3 @ 300 – rest 2:00-3:00 between sets.

    2a) 3X5 Push Press – @ 225
    2b) 3X3 Dip Squats @ 360

    Conditioning

    500m fin for time (8min)

    4 x 50m sprints alt. freestyle and breast stroke

    5min of 15ft Bobs

  18. Has any one ever had pain on the outside of their upper arm? the brachialis muscle is what it appears to be. Cleans and Muscle ups destroy my left brachialis area leaving my arm almost useless after working out for the rest of the day. I have been mobilitywoding the shit out of it, iceing. It’s not every time I work out, some days its OK, other days its a cunt!

    • You could pulling too soon with the cleans and using your arms too much on the muscle-ups (as opposed to your lats, bending at the elbow to initiate the kip). Film yourself and slow it down, see what it looks like and what is leading the movement.

      • That may be how it started actually, on muscle ups, but now it just wont go away. I am making awesome gains and I don’t want to stop, but its getting to were push press/jerk’s are hurting me too. Also today just doing the snatch pull + high hang started to aggrevate my arm. It’s effin annoying.

  19. BBG
    1) Clean from blocks -> 5×3 @ 245, 255, 265, 275×2, 265

    Strength
    1) Back Squat -> 5×3 @ 90% 3RM (330#)
    2a) Push Press -> 3×5 @ 185, 195, 205
    2b) Dip Squat -> 3×5 @ 120% of jerk (345#)

    Conditioning
    ->8:35

    3/3/3

  20. CFG Data:

    SP: 95kg across

    Strength: Squats done
    Push press: 80kg
    dip squat: 126

    Conditioning: 8:34

    CALEB: 120 across
    Strength done
    Push press: up to 100
    Dip squat – something ridiculously heavy

    Conditioning about 7:50

  21. Cleans off blocks @ 70kg

    Back Squats @ 121kg

    Push press@ 72.5kg

    Missed dips due to elbow injury

    Conditioning:

    9:48 minutes (24kg KB)

    M= 3 F= 3 S= 3

  22. BBG
    165-175-185-190-195(f on 1st jerk)

    Strength
    1) 230
    2a) 160-170-165
    2b) 225 – these felt terrible

    Conditioning
    15:03 – Did sets of 5, alternating each arm. So slow.

  23. 5 x 3 Cleans + 2 Push Jerks 245/255/255(f)/255/265

    5 x 3 Back Squat @ 90% of 3 rep max (385)

    a1) 3 x 5 Push Press 235/235/235(f)
    a2) 3 x 3 Dip Squat 365/365/365

    Coonditioning: 9:29 (Run in 3:17)

  24. BB Gymnastics

    1) 5X3 Clean off Blocks 205
    Strength
    1) Back Squat: 5X3 @ 325

    2a) 3X5 Push Press – 185
    2b) 3X3 Dip Squats @ 285

    Conditioning
    7:55

  25. BBG: 195. Cleans good at 205 but missed jerk
    Strength : 1)315
    2a)165
    b) 295
    Conditioning: 9:00

  26. Cleans: 90, 90, 95, 100kg

    Back Squat: 295, 315, 325, 335, 345lb

    Push press: 165

    dip squats: 275

  27. BB Gymnastics

    1) 225, 235, 245, 245, 255 failed on 3rd rep

    Strength

    1) 365 on all sets, felt heavy today

    2a) 185

    2b) 315

    Conditioning

    7:03 RX’d did first 60 unbroken switching every 10 reps then did 20, 20…should have jut rested at the top instead of putting KB down

  28. BB Gymnastics

    1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

    -225 all sets. One missed clean on third set.

    Strength

    1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.

    1- 315 all sets

    2a) 3X5 Push Press – heavier than last week, rest 60 sec.
    2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

    2a-185 all sets
    2b-365,375,375

    Conditioning

    Run 800m
    100 KB Snatches 24/16kg

    Notes: 50 each arm. Use any combination of reps to get there.

    – 10:15

  29. BBG –
    260lbs all set (fast)

    Back squat –
    350lb

    Push press –
    235lbs (same)

    Dip squat
    385lb

    Conditioning –
    7:19 – kb snatches unbroken

  30. 1)95/115/135/-/155
    1)225
    2a)135/145/-
    2b)240
    cond)8:45 rx

    one question what do you all do for a warmup before you start the bb gymnastics? I’ve been doing a 500m row, foam roll, and joint articulations and it usually does the trick but for some reason pulling from blocks feels different and they always feel like shit. if i pull from the floor i usually feel fine. any insight?

    ps. are there any outlaws at USMC base Quantico? ill be going down there for 2 weeks at the end of the month for training and am looking to meet up with any guy/gals down there to train with.

    • Look up the warm up from Catalyst Athletics. Extensive but pretty thorough. Also find that video of Josh Everett talking about warmin up on the CF Journal.

  31. C+J – 225, 235, 245, 255(1 jerk), 255
    BS – 335×5
    Push Press – 205, 215, 225(4)
    Dip Squats – 345, 365, 375 these felt a lot better this week

    Conditioning – 7:49, 3:30 run on treadmill, kbs were 25,15,10

  32. BB Gymnastics
    1) 5X3 Clean off Blocks + 2 Push Jerks – 265
    Strength
    1) Back Squat: 5X3 @ 365
    2a) 3X5 Push Press – 185 
    2b) 3X3 Dip Squats @ 365
    Conditioning
    Run 800m
    100 KB Snatches 53# 8:58

  33. BBG:
    185, 205, 215(1 PJ), 215, 225

    Strength:
    1) 3×5 Squat: 275
    2a) 3X5 Push Press: 185, 205, 210(4)
    2b) 3X3 Dip Squats: 275

    Conditioning:
    7:53 (50 KBS Snatch)

  34. BBG: 125, 135, 145, 155, 165

    Squat: 215

    Strength:
    1a. 125 all sets
    1b. 251 all sets

    Conditioning: 9:10

  35. WOD 120710:
    BB Gymnastics

    1) 177-177-177-177-177lbs.

    Strength

    1) 260lbs.

    2a) 146-151-155lbs.
    2b) 276lbs.

    Conditioning

    8:38

  36. Clean off blocks 185/205/215/225/225

    Back Squat 285 all reps

    Push press 200/205/205

    Dip squat 275/290/305

    Conditioning 7:36

  37. BB Gymnastics
    1) 5X3 Clean off Blocks + 2 Jerks
    225-235-245-255-275 F

    Strength
    1) Back Squat: 5X3 @ 90%
    365-365-365-375-385

    2a) 3X5 Push Press
    225-230-235

    2b) 3X3 Dip Squats @ 120% of 1RM Jerk
    385-385-385

    Conditioning
    Run 800m
    100 KB Snatches 24/16kg
    9:31

  38. BBG – 95×3, 135×3, 185×3, 205×3, 205×3

    Squat – 5×3 @215

    Push Press – 3×5 @185
    +
    Dip Squat – 3×3 @295

    Conditioning – 7:33
    (800m was in 200m shuttles, 2:45) (Snatches done in alternating sets of 10)

  39. BBG: 125, 125, 135, 135 135 – Still favoring a sprained wrist, but feeling better.

    Strength: 1.) 355
    2a.) 135 strict press
    2b.) 155

    Conditioning: 10:28 Did 100 KBS 24 kg instead.

    3/4/4

    Looking forward seeing how the triathlon plays out tomorrow. Good luck Outlaw competitors!

  40. BBG:
    1) 155/185/(205/210/210) (failed 2nd PJ on last 3)

    Strength:
    1) 5×3 @300# (based off 335)

    2a) 135/155/165
    2b) 300

    Cond:
    skipped

  41. BBG
    135-155-175×3

    Strength
    1) 290
    2a) 155-165F-155
    2b) 260 – these felt terrible

    Conditioning
    10:30

  42. BB Gymnastics:

    1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks: all at 55 kg/121 lbs (kept it light)

    Strength:

    1) Back Squat: 5X3 reps @ 90% (95 kg/210 lbs)
    2a) 3X5 reps Push Press: all @ 55 kg/121 lbs
    2b) 3X3 reps Dip Squats: all @ 95 kg/210 lbs

    Conditioning:

    ◦Run 800m
    ◦100 KB Snatches 16 kg.
    Time: 10:00 RX

  43. BB gymnastics
    1) worked up to 215
    strength
    1) completed
    2a) worked up to 175
    2b) 315
    conditioning
    7:42 RX

    2/2/4

  44. Going away from the weekend so I did some full C&J and S instead cos I wanted to practice them. PR’d in both by 5kg – All the block and hang work has helped heaps!

    Squats – Based off 180kg x 3

    170kg x 5 x 3 – Bloody difficult but I made it. On the testing day 5 weeks ago I actually did 170kg (kind of easily) so I upscaled. Still very happy to do 5 sets today.

    PP – Worked up to 100kg x 4 (F on 5) and stopped there because of elbow pain.

    Going away tonight but I’ll take my KB and skipping rope so I’ll make up the conditioning tomorrow.

  45. BBG – 205 across – power cleans, very solid form.

    Deads – 350 across

    Push press – 185-190-190

    Dip squats – complete at 320lbs

    Conditioning –

    8:57 – to much strategy. I also did 10 each side with a 7 “breath” rest between sets but looking back i can shave off at least 15 seconds with a better plan.

    I’m smoked. My left knee still hurts – doctor says its patella femoral pain syndrome. I NEED to do some squats…

  46. BBG: 100kg, 102.5, 102.5, 105, 105
    Squats: 145kg across
    Push Press: 90, 95, 95f
    Dip Squat: 150kg across

    Conditioning: 11:40. Yup. With the humidex… death. Very tired from work. Conditioning is out the window right now.

  47. BBG: 155, 175, 195, 225 (made all cleans missed jerk and awkward so skipped set 5)
    Squats: 315ish (used weighted vest, 2 chains, and weighted belt to unload spine some. Should have been 335ish but could not safely get more wieight on me)
    Push Press: 135, 185, 185
    Dip Squat: 295, 315, 315

    Conditioning: 13:52 (used 60lb dumbell instead of 52 KB) (Run 5:30 could pick up pace. Did sets of 10 up to 80 and 4×5 from there)

  48. Gymnastics
    55kg

    Strength
    1)65, 75, 75, 80,80kg (a little less than 90% of my 1RM of high bar BS. Felt good and no hip problems (injury),so getting there!)

    2a) 50, 52.5, 52.5 (more than last week! I struggled not to end up jerking this)
    2b) 75, 80, 80 (at 110%. Starting to luv these! Hoping to hit 120% soon)

    Conditioning
    11:14

    F/125lbs

  49. bbg:
    135/155 ugly/145/145/145

    squat: 165

    skipped 2 a/b

    conditioning

    subbed outlaw cf
    7:29 my running skills abandoned me

  50. BBG:
    1.) 185

    Strength:
    1.) 255
    2a.) 172x4x1, 172, 172x4x1
    2b.) 275

    Conditioning:
    7:35
    *subbed 800M row for run, track being resurfaced.

  51. 8/19/12
    WOD 120710:

    BB Gymnastics
    1) 5x…3 Cleans(from floor) + 2 Push Jerks – heavy but fast, rest 60 sec. 198, 220, 242, 242, 242lbs

    Strength
    1) Back Squat: 5X3 @ 315lbs – rest 2:00-3:00 between sets.
    2a) 3X5 Push Press – heavier than last week, rest 60 sec. 195, 195(4), 195lbs
    2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. 370lbs all sets

    Conditioning
    For time:
    Run 800m
    100 KB Snatches (53lbs; 50/arm)

    9:45 (run in 3:00) Broke KB snatches into 10s, alternating sides

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