120912

Gerald Sasser – 2:27:


In all honesty we may have to do four of these, sorry kids.


WOD 120912:

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.

97 responses to “120912

    • WOD is pretty good, too, if you are looking for a free app. Assuming that this site has an RSS feed (haven’t checked), you should be able to adjust it so the app directly downloads Rudy’s WOD each day.

  1. Both today’s and yesterdays workout vids were impressively quick–that being said…the guy in the back ground of Jay’s video had the best looking C & J overall. I thought that was just as impressive and should be noted. Nice job!

  2. 5×2 snatch off of high boxes
    185/185/195 f on 2/195/205

    5×2 cleans off of high boxes
    225/245/265/275/285f on 2

    17/9/9
    55/44f/35
    65/85/95
    135 all on rdl

  3. 1) 70, 70, 70, 72.5, 72.5kg
    2) all 110

    Did yesterdays HBBS – 110, 120×2, 130kg

    8/7, 5/7, 2/5
    28kg, 24, 24kg
    50kg x 3
    70kg good mornings

  4. BBG

    No boxes so just did hang power snatch and hang power clean

    1) 45kg
    2) 65kg

    Strength/Conditioning

    still working on HSPU so subbed partial depth HSPU 14,8, and then thought I’ll give full depth a go and knocked out 4, you learn something new everyday

    DB snatch at 12.5kg, 15kg, 15kg

    Snatch Grip BNP 35kg

    subbed good mornings for reverse hypers 10kg

    Stoked with my HSPU and thought 15kg worked well just managed to do the 3rd set UB.

    M/F/S

    3/6/5

      • We needed vertical video so you can get the full effect of Ger’s MU’s. Because angels sing when Ger does MU’s. Isn’t that right, Ger? But those are ESPN3’s words, not mine.

  5. I had no problems filling it out on chrome.

    BBG (Should have reviewed the demo beforehand, my boxes were too high. didn’t activate hips in my pull.)
    1.) 105, 110, 115, 120, 125
    2.) 115, 120, 125, 125, 130

    Strength/Conditioning:
    1a) 28, 18, 15 (falling off wall on the last kip was what broke me.)
    1b) 1.5pood (broke at 20 on last 2 sets though. Really kicked my ass in a good way)
    1c) #165
    1d) RDL #205

    That 30 second rest made this much more of a burner than these circuits last cycle.

    M/F/S -4/4/3

  6. 1) 105-115-115-120-120
    Skipped CJ, feeling slow today.

    1a) 10+2, 7+6, 7+6
    1b) 28kg, 24kg, 24kg (first three sets UB, last three not)
    1c) 90 across
    1d) 140 across

  7. BBG
    1. 65,85,95,95,105
    2. 105,115,115,125,135

    Conditioning
    1a 21+3, 16+4, 13+4
    1b 35 across
    1c 65, 70, 70
    1d 55 across

  8. BBGym:
    1) 115, 125, 125, 130, 130
    2) 150, 165, 170, 170, 165

    Strength/Conditioning:
    1a) 5/0, 4/1, 3/0
    1b) 3×50# KB-these are miserable
    1c) 3×95#
    1d) 3×115# GM

    M/F/S
    2/2/4

  9. BBG
    1) 115#, 115, 115, 125, 153
    2) 135, 145, 155, 165, 175

    Str/cond
    1a) 6+8, 6+7, 5+6
    1b) 16kg, 20kg, 20kg. All unbroken
    1c) 115#
    1d) 230#

    M/F/S
    1/3/3

  10. BBG
    Snatch: 95, 105, 115, 125, 130
    Clean: 135, 145, 155, 165 (x1), 165 (x1)
    * felt weak today and not finishing my 2nd pull.

    1a. 8+10, 4+8, 3+6
    1b. 1 pood for all sets ( this sucked)
    1c. 75 all sets
    1d. 95# good mornings
    * shoulders and fore arms were blown up!!

  11. Bbg –

    1) 175
    2) skipped

    Str/cnd –

    Hspu – 23, 17, 15
    Kb snatch – 53 , 53, 53
    Press (snatch grip) – 135
    Subbed back extensions today – 35

  12. BBG
    1) 125, 130, 135, 140 x 2
    2) 185, 190f, 185f, 155 x 2 (I have zero idea what happened here today, it sucked)

    STR/CON
    a) 3+2, 3+2, 4+1 (first time at slight deficit)
    b) 44# (made it to 19 on last set, left arm)
    c) 90, 100, 110
    d) 160

    3/5/6

  13. BBG:
    SN: 70, missed 75 twice, but coach said they were “good misses” whatever the fuck that means; felt fast and solid; one smooth movement under the bar
    Cln: 115 (PR) missed 110 so I went up, glad I did.

    Str/Con
    1a) 8/8 (setup was horribly far from the wall); forget numbers on other sets, but about the same with slightly less strict and more kip
    1b) 24, 24, 28kg
    1c) 55, 60, 65kg
    1d) bands on GHD

  14. BBG:
    Sn: no boxes hi hang 95/95/105 fail/105fail on 2/105fail/105fail on 2 I suck
    Cln: ” ” 155/165/170/185/190fail on 2

    Str/Con:
    1a)HSPU 20+4 kip/8+5 kip/6+3kip
    2a)1 pood
    3a)95/100/105/115/120 didn’t know where to start
    4a)Good mornings@65#

  15. For the KB snatch is it 3×25 each arm so 50 reps per round or alt each arm for 25 reps. I’ve already done the WOD and did 50 kv snatches 25 each arm 3 rds just wanted to clarify. Thanks

  16. BBG
    1) 115-125-135×2-145(hit it, but not perfect)
    2) 185×3-195×2

    S/C
    reading comprehension was a bit off today..
    1a) 3x 3 Strict + ME Kipping – 13, 8(fell off wall), 9
    1b) 3x 25 UB @ 44#
    1c) SGBtN PUSH Press – 3×165#
    1d) Banded GHD hypers

  17. BB Gymnastics

    1) 115,125,130,135,140, Kept it light had no pull in me from the days before..

    Strength/Conditioning

    1a) Total reps – 16,16,12 (At a 4″ deficit)
    1b) 1 pood throughout
    1c) 95,115,115
    1d) Did 15 Weighted back extensions with 35#

  18. BBG:
    1) 2×135, 2×145, 1x155lbs
    2) 1×205, 2×215, 1×225, 1x235lbs

    STR/CON
    a) 20+3, 8+6, 8+4
    b) 20kg – failed the last set though, only made 20 per hand
    c) 95lbs
    d) banded GHD Hip Extensions

  19. BBG (hi-hang, no boxes)
    1) 155, 155, 155, 165, 170#
    2) 245#

    Strength/Conditioning
    1) 12, 10, 10 – all strict, I fell every time I tried to switch from strict to kipping
    2) 44#
    3) 135#
    4) Good Mornings at 135#

  20. BB Gymnastics

    1- 155,175,185,205(1),205
    2- 205,225,225,245,265(1)

    Strength/Conditioning

    1a-10/5,7/4,5/4.5/2
    1b-26# (yep)
    1c-95# (stayed light)
    1d-95# good mornings

  21. BBG:
    1) 7x60kg
    2) 2x75kg, 1×77.5kg, 4x80kg

    S&C:
    9&3, 7&2, 6&1 need to work kip form
    1.5pood
    Strict SGBtNP 50kg 5reps
    45# Reverse Hyper Pendulum

  22. BB Gymnastics
    1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
    145 155×3 165

    2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
    185 195×3 205
    Strength/Conditioning
    1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
    8/5 6/5 2/6
    1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
    53lbs all
    1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
    145….145(failed first rep) went to 125×3….135
    1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
    Blue Band (on GHD machine)
    Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.

    3/5/6

  23. BBG:
    5×2 Hanging snatches (no boxes)
    135 (form sucked), 115,115,115,135

    5 x 2 Hanging cleans (no boxes)
    135,155,165,185 (failed at 2nd clean), 165

    Conditioning:

    1a) 10,8,8
    1b) 35 pound kettlebell
    1c) 135 x 3
    1d) Bodyweight only

  24. BBG:
    1) 65kg
    2) 82.5kg

    Monday’s Snatch Assistance Work
    Snatch DL @100kg
    Heaving Snatch Balance @80kg

    Strength/Conditioning
    1a) 11+9/6+8/9+7
    1b) 20kg/20kg/16kg
    1c) 40kg all sets
    1d) 6kg Medball (between legs)

  25. 1) HHSn: 140, 140, 145, 145, 145 no blocks
    2) HHCln: 155, 155, 160, 160, 165 no blocks

    BSquats from yesterday: 215, 215, 235, 235, 245

    cond: 2 rounds, ran into group time, thankfully
    a) 8+2, 6+4 really sandbagged the kipping reps
    b) 35# kb do weak/left arm 1st next time
    c) 100# paused each rep
    d) 15, 15 back extensions

    ready for rest day

  26. 1) 155-155-155-165-165

    2)225-225-225-235-235
    Felt strong as fuck today.

    Strength/Conditioning
    1)39-7-15
    I think I put a little too much vigor in that first set.

    2)1 poor unbroken

    3)95# 30# PR…wtf these were stupid easier this week for some reason.

    4)80 Across

  27. BB Gymnastics

    1) 115,115,125,125,125

    2) 185,185,195,195,195

    Strength/Conditioning

    1a) 12+5,13+6,10+5

    1b) 65,60(not UB), 55. Used Db

    1c) 95,115,115

    1d) 145 on all- good mornings

  28. BBG
    1)155 across
    2)205 across
    Cond
    A)17+ 4/15+5/12+7
    B)1.5 pood ub for first two sets. Lightest I had
    C)105
    D) on ghd

  29. BBG
    1 snatch- 70kg, 75, kg, 80kg, 85kg, 90kg
    2 C&J 100kg, 105kg, 110, kg 115 kg, 115kg

    Part 2
    1a 22+8, 14+4, 14+4
    1b 20kg x3
    1c 65kg x3
    1d 90kg

  30. BBG
    Just stayed super light, working on form with an Olympic lifting coach.

    1a) 2″ deficit – 20+11, 15+7, 10+11
    1b) 1.5pd – anybody else think 50 if these unbroken feels as horrible as I do?
    1c) 135 – don’t know why these are so difficult when I can military 235..
    1d) 225lb Good Mornings

  31. Couldnt get to the jerk boxes today.

    Total HSPU : 54
    All KB snatches UB @45
    205-205-205-205-205(f)-205(f)-195-195-195
    Reverse hyper @140

  32. Snatch 115×4 135×1 no boxes just pulled from hip
    Clean 155×2 185×3
    1a 23,16,12
    1b 1pood throughout
    1c 95×3
    1d 115lb good mornings 3×15

  33. BBG:
    1) 95/105/105/105/115
    2) 135/155/185/185/185

    S&C:
    1a) 2+3/2+2/2+0
    1b) 30# DB
    1c) 95/105/105
    1d)Reverse Hypers @ +15#

  34. BBG
    1) 115-125-135-135-145-155(f)
    2) 155-185-185-195(f on 2nd)-195-195
    Last two sets high hang. I failed on fourth set from hitting rigged jerk boxes. I catch in a full(A2A) squat. Does anyone else have this problem?

    Strength/Conditioning
    1a) 12/1 8/2 10/2 Strict felt good, but couldn’t stay on wall for kipping.
    1b) 35(1pood) grip struggling
    1c) 65/75/80 (gotta get stronger at pressing any grip)
    1d) green band on GHD

  35. BBG:
    85/95/115/125/125 hanging snatch
    135/155/175/195/195 hanging clean

    1a) 11+1/4+1/7+1 (first time i’ve tried to kipp
    1b) did first set with 20kg then switched to a 30# KB
    1c) 85/85/85
    1d) 15#

    my third day back after a 3 week lay off due to damaged ribs. KB Snatches were way harder than I anticipated.

  36. BBG:
    1) 155/165/165/165/165
    2) 185/195/205/205/205

    S&C:
    1a) 20 (13/7) – 17 (10/7) – 20 (11/9)
    1b) 53# – 35# – 35#
    1c) 115# – 115 -115
    1d) Weighted hip extensions – 45# – 45 – 45

  37. 2nd day on outlaw programming.
    no boxes so skipped first part with snatches and cleans.

    3x ME strict+kip HSPU
    20+7, 4+5, 2+6 shot!

    25 KB snatches unbroken AHAP, rest 30sec
    1: @70lbs 25reps right, 25reps left, killed me
    2: @55lbs 25reps right, 18reps left
    3: @55lbs 12 right, 12left

    made up yesterdays push press 5×3, rest 60sec
    185×3, 195×3, 200×2, 195×3, 195×3

    3×3 Snatch grip behind the neck press (first time doing these), rest 30sec

    95×3, 105×2, 105×3

    3×15 GHD banded reverse hypers
    1: 2 red bands
    2: 2 red, 1purple
    3: 4 red, 1purple, 1tiny orange

  38. BB
    1)135,135,135,145,155
    2)185,185,205f,185,205

    St/cnd
    1a)30,15,15 all strict don’t know how to kip hspu
    1b)24kg all
    1c)145 all
    1d) green rogue band, grey elite fts band, both bands, on ghd

  39. BBG:
    1) Snatch @ 105/105/105 (F)/105/105
    2) Clean @ 125/125/125/125/125

    Strength and Conditioning:
    1a) 21 (7/14)- 18 (6/12)- 17 (5/12)
    1b) 16kg/16kg/16kg (last 2 not unbroken)
    1c) 55/60/60
    1d) 6/20/20

  40. BBG
    1) 105
    2) 135

    Strength/Conditioning
    1) hspu- 10/10, 5/11, 7/11
    2) sgbtnp- 70, 70.5, 75
    3) kbs- 16k all ub
    4) rev hypers on GHD with 30# db

  41. Snatch 115×1 125×2 135×1 145×1
    Clean 145 x1 175×2 185×2 What should I be aiming for “at the hip” if my 1rm is 265?

    HSPU 1/9 0/10
    KBSN 35 25
    BNSGPP 135 135
    Don’t have one yet

  42. BBG
    1) 105
    2) 135

    Strength/Conditioning
    1) 6/4 3/7 2/5
    2) 35, Third round/set had to break up
    3) 165 Sn PP
    4) 75lb Good Mornings

  43. BBG: First time with these movements. Blocks @ my gym aren’t perfect (boxes for the cleans come out a bit high), will try to go heavier in the future.
    1) 70kg
    2) 90kg

    Str & Cond:
    1a)3+4,2+3,3+4
    1b)40lb,35lb,35lb
    1c)50kg
    1d)40lb (first time using the Rev. Hyper, will go heavier in the future)

  44. BBG: No boxes so I did them from the high hang

    1) 75X2,85X3,95X2
    2) 135X2,145X3,155X1, tried and failed 155 on last set so dropped back to 135

    Str & cond:

    1a) 15+3,10+2,6=0
    1b) 1pood,1 pood right arm/10 reps @ 1 pood left arm then .75 pood, .75 pood all unbroken
    1c) 95,105,95
    1d) subbed good mornings 95,105,95 (never having done these before I wasn’t comfortable going any heavier.)

    Okay guys I’ve been following this programing for almost two weeks, and I have yet to ask a question so take it easy and be nice.

    I don’t have boxes yet so I did the BBG from the high hang. Can someone please tell me what advantage the boxes give when pulling these movements? In other words what difference do the boxes make over doing the movement from a high and low hang?

    M/F/S
    2/2/3

    male 40yrs 173#

  45. M-6′-200lbs-25yrs

    SN: 115-135-135-145-155
    CL: 185-195-195-195-200

    A: 14+6, 7+3, 4+5
    B: 1pd x3
    C: 115 x3
    D: 20 x3 (hanging off ghd)

  46. BBG:
    1) 55kg across. Felt easy.
    2) 70kg across. Felt too easy.

    Then worked in with our comp squad, training for a team comp next weekend.

    MFS 2/4/3

  47. Snatch: 125 all
    Clean: 115, 135, 155, 175, 185(f) Really tried working on dropping and pulling weight back but something was not working here at 185 or maybe I am just that weak on these since I felt strong today as evidenced by my accessory movements?)

    A: 7+3,5+5,6+4 (used a 7-8″ deficit to make a little harder and they were!)
    B: 60lb all (did resort to alternating arms after reps of 5 not sure if allowed just said unbroken?)
    C: 135, 145, 155 (Last set heavy but think I can use that weight moving forward)
    D: Used thickest band (blue) poor motion was really more of an explosive partial movement.

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