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
The Outlaw Way 
roflmfao… wham! wham! wham!…wham!
Are the hi cleans from boxes supposed to bounce off the boxes like that?
Ha nevermind, just had to listen to the video
Did I miss the final data form that was supposed to be posted?
No Forrest, I keep getting to busy to make the form.
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?
done both! both suck;
Spencer Arnold, you are a funny dude. That vid was hilarious – wham, wham, …. wham! thanks for the laugh!
Touché sir touché … Wait doesn’t someone have video of that?
No, although I have delightful pictures of your profusely-bleeding forehead covered in duct-tape.
Proper strappage could have prevented this… STFU Spencer…
I’ve snatched right into my forehead before, that was no fun. I imagine this catching the bar with his chin wasn’t much better.
Hehe.. snatches to the face….
What is rest 1:1. One min rest each round?
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.
haha….someone yesterday asked what MFS was. I almost headbutted my laptop.
Hahaa
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
Wow I severely under-estimated those split-presses! ❤ this programming!
What would be a good substitute for the calories on the rower? I was thinking 2 double unders for 1 calorie.
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.
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
did pendlay invent that row? cos that looks like a bent over row which i thought had been around since the 50’s. ??
Bbg –
1) 245 no misses
2a) 245
2b) 165
Str –
Done off 365
Cnd –
17:32 total time.
Am I the only guy on here who can’t high bar squat 80% of his low bar squat for 3 reps?
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
*wham*.. *wham*.. *wham*… I’m still laughing at that commentary by Spencer. Thanks for the LULZ.
BBG
1) 240×2, 250×3, 260, 270
2a) 225
2b) 135
Strength) 285×8, 305×5, 330×5, 330×5, 355×3
Conditioning later.
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.
bbg
1) 225 no misses
2a) 245
2b) 185
strength 265, 285, 305, 325
conditioning
total time 20:54
total working time 11:12
r1: 1:25
r2: 1:27
r3: 1:41
r4: 1:44
r5: 1:43
r6: 1:42
r7: 1:30
Righteous work on the 300 dude!!! Maybe some day for me!!!
Thanks, you will rock it someday I’m sure
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.
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
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
2 hang cleans +1 push jerk
Made it to 135 lbs
Rows at 95
Split Press at 70 lbs
High Bar Back Squat 140, 150, 160, 170
Conditioning
Wrong button…
28:27 total working time…
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
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
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
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
total working time-25:12
brutal met-cons make me bad at math
BB Gymnastics
1)205-215-225-245-255-265-275
2a)155-175-175
2b)115-115-115
Strength
270-290-310-330
Conditioning
21:56
5/3/2
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.
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
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
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.
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
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!
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!
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)
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.
2 Hang Snatch + Jerk 245
Row: 185 To light
Press: 155
BSQ 265 – 290 – 315 – 325
Con: 22:32RX Fastest round 1:24
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
BBG
1)205
2a)185
B)125
Strength done based off 405
No conditioning yet
1) 225, 245, 265, 265 (miss jerk), 245, 245 245
2a) 185
2b). 115
Conditioning total time: 19:03
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)
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
BBG
1) 205-225
2a) 185
2b) 135
Strength
1) done @ 335
Conditioning
Total Time : 13:02, TWT, RX
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
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?
BBG:
135-135-155-155-155-155-155
A) 155-175-175
B) 115-115-115
Strength:
245-260-280-280-300
Cond:
Scaled – 145
35:00 total time.
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.
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.
BB Gymnastics
1) 205
2a) 205
2b) 135
Strength
245 265 282 300
Conditioning
Total working time 13:22
1- 1:56
2- 1:57
3- 1:55
4- 1:50
5- 2:01
6- 2:04
7- 1:39
M-F-S
2-6-5
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.
1) 135/155/175/185/185 (fail on push jerk)/185/185
2a)135/135/155
2b)115/115/115
squats off 265
Conditioning 21:00 of work
m/f/s 2/7/7
1)205,205,205,215,225,23,230
2a)183,183,183
2b)135,145,145
Strength-225, 241.5, 258.75, 276
Cond- 13:09
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
1) 245 all
2a) 205 all
2b) 115/125/135
Back Squat done off of 470
Conditioning later tonight
Calm down with that back squat.
1) 185-185-205-205-205-205-205
2a) 155-185-205
2b) 95-115-115
Hbbs
225-245-260-280
Cond
2:00-2:24-2:12-2:06-2:20-2:20-2:19
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
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?
i always restart my clock every round. my brain can’t move my body and do math at the same time
Thanks Zach, I guess that would work, but I’d have to ditch my workout partners. I’m thinking I’ll just use a watch with a split timer.
1) 225 235 235 245 250 250 255
2a) 185
2b) 135
Squats off 330. Done
3/5/5
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)
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
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
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
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.
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
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.
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
1) 135×3, 145×4
2a) 105#
2b) 65#
BS: 145,155,165,175#
Conditioning: 19:38 through 5 rounds (had to run class)
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
1) 185×5
2a)135,145×4
2b)95×5
No S+C
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
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.
BBG
1. 85, 87.5, 90, 92.5, 95, 97.5(f), 95
Conditioning 25.18 including rest, rxd
1) 80, 90, 90, 100, 105f, 105f, 105
2a)100, 80,100
b) 60, 60, 60
Strength
110, 120, 130x4f, 135
1) 135 155 165 185185 195 205
2a) 205
2b) —
S
based on 330#
C
27:00 total time
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
MFS: 176
BBG
1) 165
2a) 85
2b) 115
Back Squat 200, 215, 235, 250
Conditioning only 3 rounds done at 165 (time) stupid work
195-195-205-205-210f-205-215
185
125
Based off 320
205- 225- 245- 255
32:45 cond – last 3 Rds went to 165
BBG
1) 195
2a) 185
2b) 125
Strength
Done, based off of 345
Conditioning
Only had time for 4 rounds.
Rudy, awesome programming.
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.
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
BBG:
1) Worked up to 215#
Strength:
Hatch
Conditioning:
29:56
*Legs exhausted after BBG+hatch
BBG:
1) 55-60-70-70-70-70-70 [kg]
2a) 70-70-70 [kg]
2b) 40-45-45 [kg]
Strength:
45-60-70-80 [kg]
Conditioning:
Done, no rest, no time…
This was actually me, Erik B from Stockholm… FYI 😉
BBG:
1) 100kg, 100, 105, 105, 107.5, 110, 110
2a) 80, 85, 85
2b) 60, 60, 60
Strength:
117.5kg, 125, 135×2, 145
BBG
1)115
2a)185
2b)115
OOT
BBG:
155-155-185-185-185-205-205
A) 185
B) 115
Strength:
245-265-285-285-305
Cond:
Scaled – 135
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
I cant stop watching that video. Its gets funnier every time.
1) 135#
2a) 135#
2b) 95#
HBBS:
1×8 @ 185
1×5 @ 195
2×5 @ 205
1×3 @ 220
Bbg:worked up to 195#
1a:175#
1b:115#
Squats done off 300#
Cond: about 22min used an airdyne no Rower.
1) 185
2) 135
3) 115
Squat done
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..
BBG
1) 105-115-125-130-135 f pj-135 f pj-130
2a) 85-95-100
2b) 85-85-85
STRENGTH – skip
COND
32:53
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!