120919

Thank you, boys.

Coming soon (no, not in “volt” yellow)…


WOD 120919:

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X1 Clean off Blocks (at knee) – 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) 3X8 Good Mornings – 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. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

100 responses to “120919

  1. So the most valuable sports brand in the world wants to break into the CF market, and they decide to do it with custom Outlaw gear.

    *shrug*…no big deal

  2. BBG

    Snatch 55kg felt good, starting to get lower in the receiving position
    Clean 75kg felt good, just need to move faster.

    Strength/Conditioning

    HSPU 10, 4, 4 strict, just not getting the kipping HSPU at the moment.
    subbed 15kg dumbbell for KB
    BNP @ 35kg
    Good mornings @ 20kg

    Another brain fart on this WOD and didn’t start my clock until after the first round of HSPU but then went for 16:20

    I’m exhausted, shoulders are absolutely smashed, so glad tomorrow is a rest day.

    M/F/S

    3/7/5

    • There was no WOD today. The strength/skill not timed. Its meant to be done with minimal rest but you’re not supposed to rush the reps once you start to movement.

  3. BBG -Snatch 155 for all sets / Clean 225 for all sets.

    STR/Conditioning:
    1A- 25/21/19 (didn’t work kipping today because shoulders were tight)
    1B – 35lb KB for all
    1C – 155 for all
    1D – 75 LBS

  4. BBG
    Snatch 135 missed the first one
    Cleans 165

    Conditioning
    HSPU 6/3 3/6 2/2 fell off wall
    KB Snatches was able to complete all this week at 1 pood
    Press 50lbs -Shoulders are fried and some discomfort (pain) with trying to go heavier
    Good Mornings 95lbs

  5. Shoulders/forearms blasted today. Did the first benchmark for the lurong paleo challenge. gonna take the rest of the day off and hit this up tomorrow I think.

    MFS 178

    • I thought shoes at the games were able to be whatever…. I could’ve sworn I saw some folks wearing other footwear than reebok oly shoes…
      …. unless Nike is going to get in on sponsoring – probs an impossibility, right?

    • Thus far, I think athletes can still choose whatever shoes they’d like. But, you’re right, I’d put the over/under on how long it took HQ/Reebok to send Rudy an email at 7 minutes.

      • My mistake then, I just saw a few pairs of Reebok lifting shoes and couldn’t think of any reason to have them other than the sponsor reasons. But I’m a Nike loyalist so except for the fuelband.

  6. BBG:

    1. 135 (felt great)
    2. 2×160, 2×165, 170, 175 (f), 170

    Strength / Conditioning:

    1a (all strict, can’t kip): 10, 7, 5
    1b. 1 pood
    1c. 95
    1d. 95

  7. Bbg –

    1) 225
    2) 295

    Cnd / str –

    Hspu – 24,16,15
    Kb snatch – 53,53,53 all ub
    Snatch press – 135,135,135
    Goodmorning – 135,135,135

    • GS, you’re a strong dude. I try to use your posts as a reference to where I should be most days (i’m usually about 20 lbs lighter), but I can’t get up there with your BBG work. Keep it up.

  8. BBG
    1) 135 x 3, 140 x 2, 145 x 1, 150 x 1 (wanted to keep going up in weight, snatches felt amazing today, no misses)
    2) 205 x 3, 210 x 2, 215 x 2

    STR/CON
    a) 2+2, 2+3, 3+2
    b) 52# (only 20 on each arm), 44# for rounds 2/3
    c) 95, 105, 110
    d) 135

    1/7/7

  9. BB (just snatch): 125# bad snatch day
    WOD:
    HSPU: 15-7-4 strict
    KB snatches: 1 pood UB
    Neck press: 95-100-100
    Good mornings: 145# (should go lighter, I think)

  10. BBG
    1) 125×2/135×3/140×2
    2) 175×2/185×2/205(f)/195(f)/195

    Don’t usually fail lifts but felt like pushing it today. Turnover in the snatch is feeling good.

    1a) 11+5/6+5/5+5
    1b) 28kg/24kg/24kg (last set broken 15L/15R/rest/10L/10R)
    1c) 95 across
    1d) 135 across

    Slight improvements since last week.

    • ^ Dan, those PLANS are good, but the BOXES arent. They’re small-ish, they’re not very adjustable, and the top piece is probably going to break if you give it a beating.

      Catalyst puts up good shit. This is from them so we built these and we beat the shit out of them and they’re still strong.
      http://www.catalystathletics.com/articles/article.php?articleID=52
      The most important thing is to get perfectly straight lumber and make your cuts perfectly square. If anything is warped or angled incorrectly you’re going to have wobbly shit. I can’t overstate it – It has to be perfect so take your time and you’ll end up with a way better set. If you don’t have any carpenter/handyman/contractor experience, you should get a friend who does to help.

      They’re not cheap, though. You’re gonna spend a lot of money on screws.

      • What Ant DJ said, we have the 3/4 plywood for the top and they are breaking. Spend the xtra money follow the catalyst link.

  11. BBG
    1) 95X2, 100X3, 105X2
    2) 125X5, 130X2 tried at 135, was feeling good but could not get out of the bottom, got 1/2 way up and could not get up, not sure what my problem is there, need something to work on that

    HSPU, used 2 ab mats, still not even close
    KB Snatch, 26#
    BTN Press, 60#
    Good Mornings, 60#

  12. BBGym:
    1) 2×115, 2×120, 2×125, 130
    2) 150, 3×155, 2×160

    Strength/Conditioning:
    1a) 16+0, 9+0, 7+1
    1b) 50#KB-1rnd both unbroken-2rnds L15/10
    1c) 95#
    1d) 125, 135, 135

    M/F/S
    2/5/3

  13. WTF now I have to wait till you guys get these fuckers done. It helps that Rogue is sold out of the original Volts. Pre-order? TAKE MY MONEY. Fuck you guys with the incoming smart ass replies. Yes, I’m a gear whore.

  14. BBG:
    Snatch: worked up to 80 – I am stoked about this because just a few short months ago I couldn’t snatch 80 off the ground.
    Cl: elbows are smoked for some reason, oh and shoulders too, LOL: worked up to 115

    StrengthCon:
    1: 2+2 (fell off wall); 4+6; 4+12
    2: 24, 24, 28<–FML
    3: 55, 55, 60
    4: 60, 70, 80

  15. BBG:
    Snatch: 95, 105, 115, 125, 125, 125, 125
    Clean: 135, 155, 165, 165, 165, 165, miss

    Strength (only got two rounds due to time restrictions
    1. 18 + 10, 13 +6
    2. 40lbs, 15/15, 15/15
    3. 95
    4. 95, 0 (neck went tweak)

  16. BBG:
    Snatch-165-165-165-170-170-175-175
    Clean-220-225-225-230-230-235-235
    Strength/Conditioning:
    a)21+6/16+1/17+2
    b)45#kb
    c)155/165/185
    d)155/185/205

  17. Still recovering from face trauma from surfing. first day back training. face swollen and try’n not to use facial movement while lifting as not to tear stiches. Felt like crap on the snatches. I too want to build those boxes. Thanks for that link.
    BBG:
    1) 95/100
    2) 135/155/185fail/165/170fail 2nd/170/175

    Strength/Cond:
    24/19/12
    1pood a lil easier than last week
    95/105/110
    60/65/70

  18. BBG:
    1)185 x 7
    2) 225 x 7

    S/C:
    1) 31 (20/11), 22 (14/8), 14 (10/4)
    2) 53, 53(rom), 35 they said I didn’t get shoulder all the way open
    3) 115, 115, 115
    4) 115, 115, 115

    Is it just me, or does anybody else hate kilos despite the fact that everyone else in the world uses them, and they make a lot more sense?

  19. BBGym:
    1) 145, 155×2, 165×2, 175, 185
    2) 185, 205, 205×2, 225×2, 230

    Strength/Conditioning:
    1a) 9+2, 5+2, 5+5
    1b) 1pood x3
    1c) 105, 110×2
    1d) 135 x 3

    MFS
    6/6/5

    Can’t wait to see what happens w/ the shoes and rest day tomorrow!

  20. This is my fourth heavy day in a row. Lifting seminar on Sunday. My legs and shoulders were hurting a bit. I still went somewhat maximal just to get under as many heavy attempts as possible in the next few weeks leading up to my meat. I scaled down the Conditioning to solely strict HSPU’s and no KB Snatches to save my shoulder a bit. Looking forward to the rest day.

    BBG

    1. 185,185,205,205,225,245(m),245(m)
    2. 225,225,245,275,275,295(m),295

    Conditioning

    HSPU (Strict) – 14,8,7
    Snatch Grip Behind the Neck Press and Good Mornings done with 135#. Nearly failed last set of Presses.

  21. 1) 65, 70, 72.5, 72.5 miss, 75, 77.5 miss, 77.5kg
    2) 110, 115, 117.5miss, 115, 117.5 miss, 115, 115kg miss
    Lot of misses today…

    Strength/Cond:
    1: 7+7, 4+6, 4+7
    2: 24kg
    3: 52.5, 55, 55kg
    4: 80kg

  22. Quick question – I notice some people climbing in weight during the 7×1’s, while others are sticking at a consistent weight. Is one more correct than another? I know in typical nomenclature for climbing sets it would look like 1-1-1-1-1-1-1 instead of 7×1, but I’ve see people posting both on the site and want to know which is correct.

    • supposed to be all heavy – we climb to a weight that starts to feel heavy, then go for as heavy as possible. sometimes that means more climbing, sometimes it means taking weight off, LOL, but from what coach said in prior posts – get heavy and stay there.

  23. Can someone please tell me what advantage the boxes provide? Then a couple of follow ups: 1. How much of the programming’s stimulus will I be losing if I do these lifts from the hang? 2. Any body made their own? How much did it cost? 3. Finally, we have a noise problem (our neighbor complains when the weights drop.) We just built a cheep platform that appears to be helping. How much louder will it be to drop on the boxes?

  24. 7×1 Snatch: 3×155, 4×165
    (went for speed and form around 85%)
    7×1 Clean: 3×226, 3×231, 2×242
    (Yes went over but 242 was a PR and I had to do it twice because the first rep felt way too easy). Thanks Rudy!!!

  25. BBG:
    1) 155, 155, 165, 165, 165fail, 165fail, 165 (shoulders pretty smoked coming in today)
    2) 235, 235, 235, 245, 235, 235, 235 (the 245 was a bit ugly, caught it low and put a lot of strain on my wrist so took it back down to 235)

    STR/CON:
    a 21+4, 6+2, 7+3 (shoulders wrecked!!!!)
    b 20kg
    c 95lbs
    d 135lbs

    Question on the KB Snatches – Are we supposed to be doing 25 straight one side, then 25 straight the other, or alternating on the fly and going 50?

  26. BB Gymnastics
    1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
    160 for all
    2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
    210 for all
    Strength/Conditioning
    1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
    3/9 4/3 3/5
    1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
    1.5 pood all
    1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
    135 all
    1d) 3X8 Good Mornings – heavy, rest 30 sec.
    185 all
    Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

    Extra skill work:
    10 min running clock
    Double Unders
    Ring and Bar Muscle Ups
    Handstand Walks

    5-6-5

  27. no blocks
    HHSn: 155 across; 10lb pr AND I was nailing them
    HHCln: 165, 170, 175×5; 10lb pr, but some not so nice

    a) 10, 10, 10; all strict ME
    b) 35lb kb; I rest 30 sec in between ea arm
    c) 95, 100, 105; stay at 105 or go up next time
    d) 65, 95, 115; 1st time doing these above 95

    MFS 233

  28. a) 30 all the way through kept falling off the wall. when i switched to the kip.
    b) 53 sucked
    c) 115
    d) 115 (back and hams real tight)

  29. BBG:
    Snatch-155,155,165,165,170,170,185
    Clean-225,225,245,245,255,255,260

    Strength & Conditioning
    A)18+9, 12+9, 10+9
    B)40# DB
    C)95#
    D)185#

  30. BBG
    1) 120
    2) 150

    Strength/Conditioning
    A) 5/15, 6/15, 4/10
    B) 16k- 25/25, 20k- 15/15, 8/8
    C) 75, 75, 80
    D) 85, 95, 95

  31. BBG)
    1) 215, 225 (f), 225, 225, 235, 245 (f), 245
    2) 275, 295, 305 (f), 305, 305 (f), 295, 305

    First time lifting from the blocks. I think it is going to help my lifting a lot.

    Strength/Conditioning:
    A) 8/4, 7/4, 5/1 (fell)
    B) 45# throughout UB
    C) 115
    D) 115

  32. BBG
    1) 7×1 Pow snatch @ 155
    2) 7×1 Pow clean @ 205
    No squatting today due to nagging IT/knee injury.

    S/C
    1a) 15+3, 12+4, 10+2 (weak kip due to aforementioned knee issue)
    1b) 44# UB all sets
    1c) 3×3 @ 115
    1d) 3×8 @ 135

  33. Snatch off boxes: first time on those 185,190,195,195,195,195,195f,195,195f,195,195
    Cleans off boxes: also first time: 215,225,235,245f,245,235,235,235,235,235
    ME Strict HSPU+kip, rest 30sec: 24+15, 6+1fell off, 5+11. (shot after the first set!!!)
    3×25 UB Snatches, rest 30sec: 25@70lbs R/L, 25@55lbs R/L, 15@55lbs R, 11@55lbs L

    then quick metcon: Ladder 12-1
    Pullups
    Burpees
    5:22

  34. BBG:

    1) 165# x 3, 185 x 4
    2) 185 x 2, 205 x 2, 225 x 2, 235 x 1

    S/C

    a) 15+5, 10+4, 7+3
    b) 55#, 35, 35
    c) 95#, 95, 105
    d) 95#, 95, 105

  35. 29/m/5’11″/174
    BBG
    1) 95-95-115-115-125-125-135-135 (hand still hurting; today more form and active rest)
    2) 155-155-155-185-185-185-205

    Strength/Conditioning
    1a) 6/0 10/1 10/2 (fell off wall on first)
    1b) 35(1pood)
    1c) 65
    1d) 65 (did 15 each time on accident)

    I hope this hand heals up soon. I may need to take off a few days, but I just started recently and really love this stuff.

  36. BBG
    Snatch 80, 80, 85, 85, 85, 90, 90F, 90kg
    Clean 120kg across

    HSPU 9 + 4, 5 + 3, 3 + 2 (to floor)
    KB snatches 20kg across
    Snatch Grip Behind the Neck Press 60kg across
    3X8 Good Mornings 60, 70, 60kg (absolute hell)

    MFS = 347

  37. BBG – Done from floor, EMOM

    Snatch – 80kg all across (F on 7th rep, 3 attempts in 40 seconds)
    Clean – 105kg all across

    Olympic lifts felt good tonight

    Strength/Conditioning

    1a) 12+1, 8+2, 5+2 – My kipping was way off tonight
    1b) 24kg KB x 12 each arm – Completed all sets
    1c) 60kg all sets – Isn’t getting any easier
    1d) 80kg all sets – Form started getting crap on last set

    My KB snatching sucks so I halved the reps, will look to work up to 25 reps per arm if we keep doing this every week.

  38. BBG
    1) 7×1 snatch off block: 75-85-95-100f-100-100-100
    2) 7×1 clean off blocks: 140-145-150-155-160-165-170

    STRENGTH
    1a) 3xME strict HSPU + ME lipping HSPU: 8+12, 6+9, 5+10
    1b) 3×25 UB KB snatches: 30-30-30
    1c) 3×3 snatch grip behind neck press: 65-75-80
    1d) 3×8 good mornings: 75-80-85

  39. BBG
    1) 7×1: 145 all sets
    2) 7×1: Worked up to 225 but clarked it mid back still on fire.

    1a: 7+8, 10+5 (did with 7-8″ deficit)
    1b: 52, 52
    1c: 135, 135
    1d: 185, 185

  40. BBG
    82.5kg
    110kg

    Strength/conditioning
    HSPU- 10+4, 7+7, 7+4
    KB snatch- 20kg for all sets
    Snatch Grip Push press- 90kg all sets
    Good mornings- 50kg (first time doing this movement so kept it lighter)

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