120918

Quite possibly Spencer Arnold’s best work…


WOD 120918:

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#

Rest 1:1

122 responses to “120918

  1. I wonder which would hurt more… (1) getting knocked in the chin when a clean comes off the blocks, or (2) snatching the bar directly into your own forehead and opening up a half-inch gash.

    Hmm… both sound pretty rough. If only we could find somebody who’s actually done that to themselves………. Spencer, your thoughts?

    • You rest the same amount of time it takes you to complete each round. If it takes you 70 secs. to complete the first round you rest 70 secs. then start the 2nd round. 80 secs. for the 2nd round 80 secs. of rest before the 3rd round.

    • Well lets solve for x here….x being what we don’t know. Before we even delve into that, lets determine what this (1:1) is…it’s a ratio. It’s a rest to work ratio. We know what work is correct? It’s the time it takes to complete one round. So we want the ratio to agree, correct? So for it to agree, you’d have to set the rest interval equal to that of the work interval…so…you rest what you work.If it takes you 2 minutes to complete a round, you rest two minutes.

    • Dan,
      Other Dan here. Please don’t soil our name by asking n00b questions. Read the FAQ or google (at least 30 different iterations of the same question) before posting ANYTHING on here. Chances are you’ll get your answer elsewhere and I won’t get text messages from my friends making fun of “me” for asking stupid questions.

      Thanks,
      The other Dan S.

  2. BBG

    Hang cleans 45kg for some reason my right wrist was super tight today and these weren’t fun at all

    Pendlay row 65kg
    Split press 45kg

    Strength

    95,100,107.5,117.5kg

    Conditioning

    24:55

    I am well and truly smashed after today, luckily there is a rest day not too far away.

    M/F/S

    3/7/5

    • I don’t know what a good sub would be, but 2 x DU per calorie is laughably easily. It should be something much more difficult. If your rower doesn’t have a calorie setting, then just do nice slow tempo HARD pulls for 50 seconds

    • double unders would be too easy; if you have no rower try SDHP’s at 20-40 kg – 1 SDHP = roughly 1 calorie if the weight is right. Sort of, there really isn’t a good sub for rowing.

    • For the future I’ve heard that Sumo DL high pull is the best alternative for rowing. Very similar motion just while standing.

  3. BBG:

    1. 2×155, 3×165, 2×170
    2a. 185
    2b. 95, 105, 110, 2×115

    Strength:

    Done, based off of 305#

    Conditioning: Time only for 5 rounds. Rower two flights up globo gym from bar / bumpers so subbed 20 1.5 pood KB swings for row. C&J @ 145

    Total time: 16.56

  4. BBG
    1) 185 x 5, 190 x 2
    2a) 165
    2b) 115

    STR (335)

    CND
    2:10 (dumped plates on the first round, down to 175), 1:34, 1:33, 1:41, 1:43, 1:55, 1:51 (at 175) 12:27 working time

    4/6/5

  5. BBG
    1) worked up to 245 which was really tough
    2a) 185
    2b) kept failing 135 for some reason. This is usually easy for me I’m not sure what was wrong.

    strength) off 345 everything felt pretty easy I’m just fatigued from lack of sleep

    cnd) total time with all 6 rest intervals
    21:29

    I wish i could have split todays work up into two different sessions, it was hard for me to push the conditioning really hard after all the previous work. I dropped all the clean and jerks from overhead and they actually progressively felt lighter throughout. There was no where for me to hide from my weaknesses on this workout. My rowing and heavy lifting are still a work in progress.

  6. after I stopped giggling like an idiot at spencer,

    HB Squats at 185 – 195 – 210 -210 – 225

    Then did yesterday’s snatch/skill superset at 185 and 135 respectively and worked on shoulder touches.

    Skipped the rest. I’m not even sorry.

  7. 1) 135# all the way, still suck at Push Jerks
    2a) 135#
    2b) 95#, 115#, 115#

    HBBS off of 335

    Conditioniong) 16:08, went with 155# first round then had to rock 135# (week sauce)

    4/2/6

  8. BBGym:
    1) 2×155, 2×165, 2×175, 180
    2a) 135, 130, 130
    2b) 115

    Strength: 180, 195, 205, 220

    Conditioning:
    20cal AirDyne sprint/145#/140#BB
    total time: 32:02
    total working:16:21
    1st-2:35
    2nd-2:18
    3rd-2:22
    4th-2:16
    5th-2:31
    6th-2:33
    7th-2:26

    M/F/S
    5/4/4

  9. BBG:
    1) 205, 205, 225*, 225*, 205*, 205, 205 *=failed the jerk
    2a)155lbs
    2b)115lbs
    First time with both of those movements.

    STR:
    1×8@245lbs
    1×5@265lbs
    2×5@285lbs
    1×3@300lbs

    Out of time, will try to get conditioning in this evening.

    • CON:
      Was short on time so I cut the row to 15 calories and weight to 165lbs, still only got 6 rounds in.
      1:44
      1:43
      1:45
      1:33
      1:31
      1:35

  10. BBG
    1) 165
    2a) 165, 185, 195
    2b) 115, 120, 125

    Str
    Worked off of 295 1RM

    cond

    Scaled to 115#

    Total time including rest 20:08

    This was an ass kicker! The math almost destroyed me.

    M/F/S
    1/2/2

  11. 1) 100, 100, 105 x 4, 107.5kg – missed jerk on 4th set
    2a) 100kg
    2b) 60, 65, 70kg

    HBBS: 110, 120, 127.5, 127.5, 137.5kg

    Cond
    1:28, 1:34, 1:40, 1:42, 1:45, 1:48, 1:57 = 11:54

  12. bbg
    1)225,235,245,255(fail jerk), 245, 250, 255
    2a)225,235,245
    2b)145,150,155
    str
    265,285,305 (fail on set 2), 325(fail on last rep)
    these are smashing me
    cond
    1:44,1:50,1:52,1:45,2:04,2:06,1:50
    total working time-13:11
    total time-26:22

  13. Worked my way up to 305 more a high hang clean failed for a double laid off the jerks my right shoulder isn’t feeling the best.
    215,225,235, 255,265,275, & 305 missed the 2nd. Didn’t let go off Hook grip.

    215 on row. Underestimated could have done more but crunched for time.
    Bar on split press. Resting the shoulder just did it for the movement.

    High bar sucks went off 405

    Conditioning later. Won’t be cnj but a cal row with something.
    Be back on prescribed program hopefully next week but don’t want to be out for good by pushing the injury.

  14. BBG:
    1)205/215/215/225/225/235/235
    2a)165/185/185
    2b)105/115/115
    Strength:
    done using 365 1rm
    Conditioning:
    total working time:12:33

  15. BBG.
    1) 165,185,200,215,220,225,230
    Here is the 230lbs. Any critiques would be nice.

    2a) 205
    2b) 115

    Strength.
    245,255,275,290,310 I know I did an extra set.

    Conditioning.
    Did 20 sledge hammer strikes each side for row, weight was RX.
    Total time with rest
    15:28

    • Nice, you are strong dude. Pull yourself under the bar quick and get your elbows through faster and up higher on your catch, that will be make 230# feel light

  16. BBG
    7×2 hang cleans + 1 push jerk
    135, 155, 160, 170, 180, 205 f second clean

    Pendlay rows done at 145#, split presses done at 95#.

    Went considerably easy because I’ve been having shoulder problems for the past few weeks. Keeping it nice and tidy.

    HBBS
    225, 240, 260, 275

    Mr. Medina keeps making me feel bad about myself.

    Conditioning later.

    • Subbed 2 pood KB swings for clean and jerks. shoulder wasn’t feeling it, and the kettlebell fell nice and swift.

      21:49

      Haven’t felt it lately.

  17. BBG
    1) 145
    2a) 85-95-115
    2b) 65-75-85

    Strength
    160-170-185-185-195

    Conditioning
    26:49
    Splits- 1:48, 2:00, 2:01, 2:06, 2:18, 2:06, 2:12

  18. First off, here’s an online time calculator that works well for those, like me, who lack the intelligence to do it on paper: http://www.scottseverance.us/html/time_calculator.htm

    BBG: 1)155lbs. First time ever using a split jerk. Wasn’t concerned with weight, only form.
    2a)165lbs
    2b)115lbs

    Back squat based off 320lbs, 210, 225, 240 and 260

    Conditioning: 2:08, 2:27, 2:47, 2:38, 2:53, 2:46, 2:42=18:21 (Scaled to 165lbs)

    Everything was light today; had my second knee scope 8 days ago. Good stuff. Will eat and sleep well tonight!

  19. BBG
    1) 225-245-255-265-275-275(failed 2nd rep)-285
    2a) 225-225-225
    2b)135-165-145

    Strength
    1)305-325-350-350-375

    Conditioning
    Total Time : 26:44

    *crazy to think that at the start of the year my Clean PR was 275 and I just hit 285 for a Hang Clean double!

  20. BBG:
    1) 90/92.5/92.5/97.5/100/102.5/107.5(Failed second clean)
    2a) 75kg across sets
    2b) 45kg across sets

    Didn’t squat or do conditioning due to knee pain (still only 8 months post-op)

  21. HCln: 165×2, 175×2, 180, 185×2
    a) 125, 145, 155
    b) 105, 115, 125

    HBBS: 215, 230, 245×2, 265

    cond:
    r1: 3:03
    r2: 3:33

    done. Shouldve lowered weight and continued, but I no care. shooda wooda cooda. Toasted. Eating instead.

  22. BBG
    1) 225X12 Had Chris Bullard today and he wanted to kill me with working on my tech.

    Strength
    1)305, 315, 325, 355, 375

    Cond
    Fastest=1:33
    SLowest=1:48 rd 5

  23. BBG
    1. 110kg across, failed on jerk of rep 7
    2a. 70kg, not sure if i am doing this right
    2b. 70kg – felt stable

    Strength
    125kg, 132.5kg, 142.5kg, 152kg

    Conditioning
    Total Time 22:32
    Working time. 11:27 sec (1:37, 1:36, 1:33, 1:37, 1:43, 1:49, 1:32)

  24. BBG:
    1) 135, 155, 175, 185, 185, 185, 205 (failed 2nd clean)

    2a) 135, 185, 205

    2b) 95, 135, 155

    Strength:

    off of 315:
    205, 220, 235, 255

    Conditioning:

    scaled to 155, Working time: 11:21 + rest 11:21 = total time of 22:42

  25. BBG:
    hang cleans+1 push jerk- 205,205,205,205,225,225 (failed push jerk) 215,215
    A) 185
    B) 135

    Strength:
    235,255,270,270,290

    Conditioning:
    Subbed 1 min of SDHP’s @ 45# for 20 cal row (no rower)
    Power Clean and Jerks RX’d
    Toatal time 27:10 Total working time 13:55

  26. Question concerning the squatting… Last cycle leading up to the most recent 1RM I was unknowingly high bar squatting. Should I switch to low bar this time around, or just keep doing high bar?

  27. BBG: 90kg across
    175 row, 125 press
    HBBS: did this based off my 1RM LBBS…it was hard. I’m so weak in a HBBS position. If this is a weakness for me should I focus on HBBS for the next few months or use when told to?? Please let me know.

  28. MFS 3/3/6

    BBG
    1)185/205/205/205/205/225/245(1xf)
    2a)185/185/135 – reduced due to fatigue and form
    2b) 115 for all
    didn’t reliaze how tough the split press would be

    Strength
    1×8 – 225
    1×5 – 245
    2×5 – 265 (really tough on this one)
    1×3 – 285

    Conditioning
    1)2:12
    2)2:30
    3)3:18
    4)3:30
    5)3:23
    6)3:30
    7)3:25

    total work time
    20:08 if I did the math correct

    Should have broken this into two session. legs and shoulders smoked before I even started the conditioning, felt like I didn’t have any drive out of the legs in the power cleans. Difficult day for sure.

  29. BB Gymnastics

    1-225,225,225,245,245,265(1),265…Working on hit and catch. I was not getting it right every time.
    2a- 225
    2b-135

    Strength

    8 – 275
    5- 295
    2×5 – 315
    3- 335

    Conditioning

    Total time of 22:35.

  30. BBG:
    1) Cleans at 240, 245, 250, 255, 260, 265, 265
    (left shoulder is killing me with any heavy loads overhead, decided to rest it)
    2a) 185×3
    2b) 155×3
    Strength: 285, 305, 330, 330, 352

    Cond:
    1:52
    1:36
    1:40
    1:50
    1:50
    1:36
    1:45
    Total Working Time: 12:09

    M/F/S -7/4/4

  31. 1)235,235,235,235,235,255,255
    Could’ve gone heavier. felt strong today

    1a)215
    Could’ve gone heavier

    1b)145 Across

    2)1×8-260
    1×5-280
    2×5-300
    1×5-320

    Went off of 400 because I fucking can.

    Conditioning
    Rounds between 1:00-1:15

    Total working time – 8:27

  32. BBG:
    1) 225 x 7 – missed PJ on 3rd set, lazy
    2a)185
    2b) 135, 155, 145

    Strength:
    Off of 335, no misses

    Conditioning:
    20:34 – All sets were between 88-94 seconds, so I should have been somewhere close to, but under 20 minutes. The math was difficult on the fly. Anyone have any tips for making 1:1 easier?

  33. 29/m/5’11″/174
    BBG
    1) 135-135-145-145-155-155-185 (nursing hurt ligaments in hand still)
    2a) 135
    2b) 95-105-105

    Strength
    225-240-260-260-275

    Conditioning
    3 rounds 3:19, 4:02, 3:18
    (hand hurting and not enough time at the gym)

  34. BBG
    1) 195×2/205/215/225×3
    2a) 175/185×2
    2b) 135×2/155

    Strength
    215-230-245-260

    Conditioning
    1:56, 1:46, 1:47, 1:49, 1:58, 2:07, 1:53
    13:16 Total Working Time

  35. BBG:
    1) 185/195/205/210/215/220/225 (F on PJ)
    2a) 185
    2b) 135/95/95

    Strength:
    217.5/235/250/250/267.5

    Cond:
    Had at least a 10-13 second walk from the rower to the bar…
    Fastest: 1:58
    Slowest: 2:45

    Total working time: 16:36

  36. BBG
    1) 185,185,205,205,215,215,225

    2a) 185,195,195

    2b) 115,125,125

    Strength
    8@250, 5@265,2×5@285, 3@305

    Conditioning

    Subbed Airdyne

    Total time: 30:40

  37. Some mods at globo gym

    BBG:
    1. 205-205-215-215-225-225-235 (no jerks…could’ve gone a bit heavier but wasn’t able to drop any weight)
    2a. 205×3
    2b. 135×3 (heavier next time)

    Strength:
    235-255-275-295

    Conditioning:
    Sub 70# db snatch x 5/arm for C&J

    18:44 (including rest time)

    Didn’t push hard enough on sets 2-6.

  38. SKILL
    15 min handstand practice from yesterday.

    BBG
    1) 195×4, 205, 215, 225(x), 225
    2a) 185
    2b) 145

    STRENGTH
    365 max
    1×8 @ 237.5, 1×5 @ 255, 2×5 @ 272.5, 1×3 @ 292.5

    CONDITIONING
    22:21 total time
    1:45/1:45/1:45/1:41/1:40/1:42/1:44

  39. BB Gymnastics

    1) 155, 175, 175, 185, 185, 185 failed the jerk, 185

    2a) 135, 155, 175 175 175

    2b) 135 all

    Strength

    210, 225, 245, 260

    Conditioning
    Total : 29:45 @ 155
    1: 02:13
    2: 02:00
    3: 02:13
    4: 02:15
    5: 02:19
    6: 02:35
    7: 02:40

    This was my second Outlaw training day. Scaled down the conditioning weight.

  40. BB- Hang Clean + Jerk 185, 185, 205, 205, 225, 225, 225

    -Rows @ 205lb

    -Split Press @ 155lb

    HBBS: 265, 285, 305, 325

    Conditioning: 24:41 Rx’d, 7 rounds

  41. 2Hang Cleans + Push Jerk
    up to 235 then ankle bothered me too much.
    Pendlay row first time on those: @195lbs
    split press first time on those: @115

    will squat tmorrow

    metcon:
    total time incl. rest 18:38
    1:19, 1:21, 1:33, 1:21, 1:30, 1:30, 1:30

  42. 15 minutes of handstand walks

    1) 205×2 but shoulders were trashed and failed the jerk
    2a) 165
    2b) 105
    Squats based off 275

    did boxes conditioning today

  43. 1.)
    165-165-175-185-195-185-185#
    (75-75-79-84-89-84-84kg)
    I actually did 2 hang cleans + 2 Jerks. I did one split and one push Jerk. Wanted to work my Jerks for the competition coming up next week as I’ve been feeling sluggish at my Jerks..
    Felt really good on this. Worked up to 195# and failed on the Push Jerk. Got the split jerk though. I’m pretty sure that’s a PR for me for a hang clean. Felt like I could get a 205 hang clean.

    2a)
    165#/75kg for all 3 sets.
    2b)
    85-100-100 (38.5-45-45kg)
    Could of gone heavier I think… but there’s always next time.

    Strength:
    1×8 @ 65% = 180# (82kg)
    1×5 @ 70% = 190# (86kg)
    2×5 @ 75% = 205# (93kg) – Rep 4&5 were struggles.
    1×3 @ 80% = 220# (100kg)

    Conditioning:
    Skipped Outlaw to work out with other guys in the gym who follow Invictus.

    3 Rounds
    500m Row
    50 Double Unders
    15 Handstand Push ups
    4 Min Rest

    Result:
    3:09 – Round 1: Felt good and did all HSPU unbroken. Had trouble with the DU.
    3:29 – Round 2: Row felt sluggish. Did better on the DU, hit 42 unbroken. HSPU was 8-4-3
    3:42 – Round 3: Row was piss slow. DU was good. Did 45 UB and tripped up. HSPU was 8-3-4

    Felt good to know I could keep up with the bigger guys. I was only about 10-15 seconds off taller and stronger guys. I made up most of my time in the DU and HSPU.

  44. BBG: 1. 155-165-175-185-205-205
    2a. 155-165-175
    2b. 95-115-135

    HBBS: based on 300 ish, always rounded up. 185,210,225,240

    Conditioning. Im getting really dehydrated during my sessions and my conditioning is suffering. Also needed to scale this one more, and the fucking only 2 rowers in my gym got stolen at round 3. subbed 2min ME DUs each round.
    C&J 3 rounds rx, 2 rounds 175, 2 rounds 165

    Total time 30:09

  45. BBG:
    No Time for the Hang Clean..really wanted to do it, but I like squatting more.

    2A) 205, 205, 205
    2B) 135, 135, 155 (Very tough!)

    Strength: 1×8@300, 1×5@315, 2×5@345, 1×3@380 (Did the math wrong, should have been 360, but it went up anyway)

    Conditioning:
    Splits: 1:28, 1:15, 1:13, 1:26, 1:13, 1:21
    As Rx’d, rowing is getting much better. Rests were about 2 minutes. I was running heats of various skill levels.

  46. BBG
    1) hang pc/pj: 135-135-140-140-145-145-150
    2) 95#
    3) 85#

    NO HBBS today

    Cond. (only had time for 6 Rnds) 2:15/2:12/2:11/2:10/2:16/2:35

  47. Did this workout Wednesday in between coaching rowing

    BBG
    1) 95, 115, 135, 155, 155, 155, 155
    Barbell felt light today. Feeling good. Haven’t ever gone 155 for that many sets before

    2a) Pendlay row – 3 x 5 reps – 155 across
    2b) Split Press – 3 x 5 reps – 95, 95, 105 – balance was an issue

    Strength
    1 x 8 – 170lbs
    1 x 5 – 185
    2 x 5 – 200
    1 x 3 – 210

    No Conditioning – Out of Time (OOT) which I just *got*. Thanks Icemann

  48. BBG
    1) 105kg
    2a) 100kg
    2b) 50kg

    Strength
    Tested 1rm front squat 150kg then done 110×5 120×5 and 127.5×5 and 127.5×5

    Conditioning
    23.04 was the total time once I finished..

  49. BBG
    1) 145, 165, 185, 185, 205 (one clean fail jerk easy), 205 (one clean fail jerk easy) This is weak sauce for me. Thought I would be between 215-225 for all sets but my mid back was on fire from the pullups yesterday and the extra muscle up practice. Also wrists would not loosen up for catching bar low kept slipping off fingers at bottom. This is one of my weaker exercies because of mobility but still very disappointing effort!
    Decided to do seperate push jerks past the 205 off of blocks since the clean was weak sauce for me today. Went up to 235 no fails.

    2a) Row- all sets 225 (perfect weight today probably go heavier if back is not fried next time)
    2b) Split press- all sets 155 (perfect weight)

    Strength- Was suppose to be off of 425. On second warm up set only had 225 and felt a slight strain in hamstring so called it a day.

    Cond- Skipped because of hammy as well!

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