Sorry, all—you get no new camp dates at 9am on Saturday. Why? Cause I’m busy as hell and the Aussies like to take their sweet time (I’m talking to you Brandon Swan). Anyhoo, I’ll be making a special Sunday/Rest Day post that will have all three Australia dates, two US dates, and maybe—if you’re lucky—a super special date that you’ll need a globe (or google) to find.
WOD 120804:
BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.
Strength
EMOM for 7 minutes:
3 HBBS @ 85%
Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.
Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk
The Outlaw Way 
Anyone In San Diego follow outlaw?!!! Would love to do the WOD with you tomorrow…
Mu shoulders hurt 😢
Would me just saying fuck yeah be a spoiler for the super lucky special globe friendly location? Fuck yeah it would!!!
You can post the 9000 word recap of the games if you like while Swanny gets his shit together (spoke to him today), lets get it on!
I have my globe ready and feeling pretty lucky today!
what a tease….!
BBG:
1) 70Kg, 85Kg (F)
2) 90Kg, 100Kg(F)
Strength:
120Kg
Cond:
10/40 foot (20 mins, 90Kg)
MFS:
587
Cond:
Had to do 135# hpc.
23:26
BB gymnastics:
Squat clean 1 rep up to 80 kg/176 lbs
Power snatch from knees 2 reps up to 55-55 kg/121 lbs
Strength:
95 kg/209 lbs
Conditioning:
Subbed with the “31 Heroes WOD”
Awesome wod…
BB Gymnastics
1) Snatch. -No Pr.
2) Clean and Jerk. -No Pr.
Strength
110kg
Conditioning
13:24
BB Gymnastics
1) snatch 145
2)C&J 195
Strength
275
Conditioning
7:29 (185)
Snatch – 205 (5lb PR)
C+J – 270 (13lb PR)
Back squats – done at 295
Snatch: 210 (5lb pr)
did PC to PP as lower back injured, and jerks, and front squat is a no no: 260
Back Squats: 270
Conditioning did 225 HPC, all else RX: 7:24
Snatch-115… Missed 125×4:(
C&J 150
Squat @185
Cond- 18:17 rx obviously sq cleans took a while since that was my 1rm earlier… But hung in and did rx at 150. HSwalks were surprisingly difficult after ring dips! Kick ASs WOD Rudy!
snatch 220#- 5# PR Fuck yeah!
clean and jerk 265#- 5# PR Fuck yeah!
back squats- 265 felt easy and fast. i might want to retest my 1rm
conditioning- 6:40 – handstand walks were annoying because people kept walking around me. good short workout. Felt good to move around 225 like that.
Snatch: 150-10#PR
Clean and Jerk-No PR-had 190 a 5# PR in the hole but couldn’t stand up with it
HBBS: 235(5min), 230(1min), 225(last minute)- had to strip weight on the last two sets, these destroyed me I am terrible with the high bar
Conditioning:
Started and had absolutely no gas left
M/F/S
8/8/6
Rested for a few hours and hit the conditioning: subbed 150#HPC and 5,4,3 HPU’s-ring dips were rx
11:25
Snatch 285# 5# pr
Clean and Jerk 320# 5# pr
high bar back squats- 335
conditioning 12:20 rx, first time doing handstand walks in a wod
overall this was a pretty happy day! thanks Rudy!
BBG
1. 207 (2 lb PR)
Had been stuck at 205 for 11 goddamn months. Missed this 5 times today before I finally made it, super close every time. Took one shot at 210 after the clock went out but threw it behind me. Will get that next week.
2. 255
This on the other hand was a shitshow. Missed 245 twice before I finally made it, then missed this twice before making it as well. Just wasn’t getting my elbows around.
Strength
7×3 w/ 330
85% here for me is actually 345 but I knew there was no way that was happening with any semblance of speed so I kicked the weight down some.
Even still I didn’t do these EMOM.
Conditioning
Did something else
Snatch – no PR…got previous max – 107.5kg
Clean and Jerk – 5kg PR – 125kg, went for 130kg, clean was easy couldnt lock out jerk
Squat – 365lb – got through 5minutes fine, last 2 minutes were terrible. got 2 reps each. Legs fried.
Conditioning
– completely gased, cant hand stand walk, did the cleans and dips – 6:10
MFS
3/5/5 – shoulders done
BBG:
1) 205, Tied PR
2) 275, 15# PR
Strength:
275
Cond:
Out of time.
Screwed up my 1RM day by starting off with a 4.2 mile trail run this morning. Tough mudders coming up and wanted to get a run in.
BBG:
1) 195. Tied PR. Should’ve broke it…
2) Skipped
Strength:
250
Cond:
4.2 mile trail run. 39:36.
BBG
1) 195#, tried 215# couple times and I know I can get it just need to be patient.
2) Worked up to 255# (no PR just didn’t feel like going for one)
Strength.
315#
KILLED my LEGS
Conditioning.
8:29 RX
(The back squats and bbg just fried me beforehand.)
Pretty heavy for a kid like me weighing 155#. But happy I got through it.
BBG
1) 195. 10# PR
2) 245. 10# PR
Strength
265#
BBG:
Still no Olympic lifts with the sprained wrists. Sucks.
Strength
405
Felt great. Much easier than the doubles with the same weight a few weeks ago.
Conditioning
5 Front Squats 275#
20 Ring Dips
50 second freestanding handstand on parallettes
…
6:55
BBG:
snatch – 215# finally after 2 years I have tied the PR I set at the 2010 regionals in ohio, Fuck yeah! Barley missed 220 behind me 3 times. Next time for sure
CnJ – 255#
Strength:
HBBS – @295 – done
RESULTS: 1-2-1 Took a SOAK bath prior and damn I was alive
BBG:
1) 135-155-170-180-190-195(F)-200(F) OH but not remaining tight for catch. 190 was PR so throwing this OH quick is a vast inprovement, now make it solid.
2) 135-165-185-195-205-220(F-j)
Strength:
1) 240
Conditioning:
1) Did 31 heroes prior to all this work above. Definetly hampered my performance, but the cause was more important than my numbers.
BBG: 1) 170
2) 235
Strength:
Squats @300
Conditioning:
8:28
BBG:
1) 195#
2) 255# for a 10# PR.
Strength:
All at 295#.
Conditioning:
Ha, let’s just say I tried…HS walks are one way to make me look stupid.
1. PR’d +5 with 270 snatch
2. Not as good of a day with clean/jerk -20 off PR with 315
Strength: 350lb EMOM HBBS x3
Conditioning: 7:23 Rx’d
BBG- no pr’s. Snatch 195 C+J 235
Strength- 265 felt light
Conditioning- 11:12
BB Gymnastics
1) 1RM Snatch
240
2) 1RM Clean and Jerk
315
Strength
EMOM for 7 minutes
3 HBBS @ 85%
355
Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk
8:54
BBG
Didn’t have time
Strength
255
Conditioning
11:50 (185# clean)
1) up to 235 today. Just missed one attempt at 245. Got under the bar but couldn’t hold.
2) up to 285. Missed 295 and had to move on for time.
Strength
-315
Conditioning
– 8:52 Rx’d
BBG
1) 215, missed 225 a bunch
2) 265, missed 275 a few times
Strength
345
Conditioning
Modified w/ shoulder touches b/c of space issues
M/F/S – 3/3/6
Snatch – #220, #5 PR
Clean – #265, #5 PR
Jerk – #305, no PR
HBBS – #340
WOD as Rx’d 13:50
BBG: Tried it this morning, didn’t have my shit together and called it a day after I bailed on a few snatches WELL under my PR.
Strength: 355 all 7 minutes.
Conditioning:
As RX’d:
5:10
Notes:
BBG: Just not all there this morning.
Strength: Warmed up to 365, but decided to drop weight. Probably for the best, 355 was a struggle.
Conditioning: Played to my strengths. Cleans were UB for first 5, then 2 and 2, 2 and 1 for subsequent sets. Ring dips were smooth, unbroken for first set, then 9, 3, 3 for set 2. 5, 3, 2 for last set. Handstand walks were unbroken. REALLY great workout for me.
BB
82,5 kg
107,5 kg
Con:
9:30
Strength:
4×125 kg, 3×120 kg
BBG
1. 195 kept missing 205 forward.
2. 245 missed 255 jerk
Strength
1. 335 Felt okay considering energy was low
Cond
12:07 subbed shoulder touches for HS Walk
3/6/3
BBG-
Snatch- Hit 175, 185 F
Clean & Jerk- Worked up to a 265(F)
Strength- 315- Good weight. Glute started to strain a little at the end though
Cond
12:20 RX- Cleans (Hard but no rest really), Ring Dips (Easy 15-5, 15, 12) Handstand walk was basically a show of me moving 3-4 feet at a time and falling over took most of the time and winded me the most.
Glute and right shoulder a little beat up. Jerks were starting to hurt.
BBG
Snatch – Hit 162# (73kg) but Kept missing my current PR 172# (78kg)
C&J – Wasn’t feeling it at all today. 200# (90kg) 20lbs under my current PR.
Strength:
Skipped. Had to coach classes.
Conditioning:
Skipped. Had to coach classes.
MFS
1/4/2
BBG
1) 105#
2) 155#
Strength
170#
BBG – Off day today
1) 80kg
2) 105kg
Strength
155kg x 7 x 3 – Easy enough (Although always difficult the day after deadlifts)
Skipped the metcon. Did some volume of strict pullups and strict ring dips
BB Gymnastics – still light loading this week
1. 200 reasonably comfortably (90%)
2. 220 (75%)
Strength – Skipped
Conditioning
Time – 00:11:25
M/F/S – 2/2/5
Conditioning: 4:54
Haven’t been posting but found some suckas that want to get strong, so we have got an outlaw class running (Huge smiley face).
SN – 125#
C&J – 170#
HBBS – @185#
Alt conditioning
It’s good to be back and everyone is loving the programming and making big gains. Thanks guys!
Did this workout Sunday night.
BBG:
220
275
Strength:
335 across
Conditioning:
7:43
Snatch: 155lb
Conditioning: 7:30
BB GYMNASTICS
Snatch – 1RM – 92.5kg (Failed 95kg 3 times, just got heavy)
Clean and Jerk – 1RM – 120kg (failed 125kg clean 3 times.. Will get it soon..)
STRENGTH
Back Squat – EMOM @85% – 110kg
CONDITIONING
5 Cleans (100kg Squat)
20 Ring Dip
100ft Bear Crawl
4 Cleans
15 Ring Dip
80ft Bear Crawl
3 Clean
10 Ring Dip
60ft Bear Crawl
Time: 10.24
BBG:
Sn: 215, kept missing 225… I was smoked from the week
no CnJ, did CnJ ladder night before and hit 295 (5# PR)
Strength: hit all reps at 295#
Conditioning:
HSW sucked today, 225# clean not as bad as expected – 8:07
Snatch: 120 (was able to rep out 115#, but fail on 125! Grr)
Cj: 165#
HBBS@ 195#
Cond= 9:45 rx
Conditioning:
10:21. Fun workout.
Strength @ 95 kg/209 lbs
Conditioning: 13:50 (rack dips)
bbg)
1) 145 5 off from pr felt really unstable standing up, not recovered from goodmornings and reverse hypers, had a bad miss at 125 that took a bunch of skin of the legs yay having to clean skin off the bar.
2) 170 10 off from pr felt good on the clean, really bad on the jerk
strength: skipped
conditioning 14 min 155lb clean, 10,8,6 wall walks (managed to do my first shoulder touches prior) 15,10,10 ring dips next time full ring dips
Snatch up to 92 kg (202 lbs)
C&J up to 115 kg (253)
Strength 7×3 EMOM HBBSq @ 125 kg (275)
WoD: 7:06 Rx’ed. Fun!
BBG:
1.) 150, 165, 175, 190F, 190, 205F, 205F, 205F No PR
2.) 190, 210, 230, 245F on Jerk ~ *Clean PR
Strength:
260, 260, 260, 260x2F, 245, 245
Conditioning:
20:00 w/205 Cleans