121002

Last time we saw Spencer commenting on one of Colm’s lifts, it was on his Chin-to-Bar Clean from blocks (see what I did there?). This time the video has a much more positive slant. It is, in fact, a PR for Colm and a lifetime goal finally met of 100kg on the Snatch. Stick around until the end—it’s for the ladies.


Jessica Rodriguez and Talayna competed in a sanctioned Weightlifting meet last weekend in order to get a total to qualify for the American Open. I’m pretty sure that T’s 7th place finish at Nationals already took care of that, but it never hurts to make sure. The lifts below are from J-Rod’s total of 148#, and T’s total of 173#. T’s total is actually a 15kg improvement from her 7th place finish at Nationals, and she barely missed an 84kg Snatch that would have been a PR and would have given her an almost 20kg improvement on her total. J-Rod’s 148kg total would have given her a podium finish at Nationals, and that was with a terrible Snatch day that left her almost 20# under her PR. Oh, by the way, J-Rod had to make weight at 53kg, and she accidentally went a little too far. How far? She weighed in at 51.7kg, that means she Clean & Jerked over 200# AT ONE HUNDRED AND THIRTEEN POUNDS.

Neither of these lifts are PRs, but… They’re beautiful.


WOD 121002:

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

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

Conditioning

Compare to 120511

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1

101 responses to “121002

  1. Wow I’m am glad I am off work and going a box about a hour from post, to smash some cleans, hpc ? And @ Rudy, I emailed you about RI, 49 tentative working days till I go cash soul tickets in afghan, I simply must get 300 overhead before I go !!!!

  2. Any outlaws in the Bethesda, md area that have access to the national military medical center that want to get together and do the workouts email me @drtstreet@me.com

  3. Still buzzing off being on video on here yesterday – thanks to all who watched it
    AM session
    1) Clean & Jerk: 2X2 @ 87.5kg, 2X1 @ 95kg, 2X1 @ 107.5kg, 2X1 @ 115kg, 4X1 @ 95kg – rest 60 seconds for the sets through 85%, every 30 seconds do a rep on the final set.
    2a) 3X5 Pendlay Row – 100kg, rest 60 sec.
    2b) 3X5 Jumping Good Mornings – 40, 47.5, 52.5kg rest 60 sec.

    Strength
    High Bar Back Squat: 1X5 @ 142.5kg, 1X3 @ 152.5kg, 1X3 @ 161kg, 3X1 @ 171kg – rest 2:00
    New HBBS 1RM by 1kg on the top sets.

  4. This was my first Outlaw WOD…cheery popped…spewed on Coaches lawn…too scared to inspect the state of the underpants.

    1. C&J 2×2@68kg 2×1@73.5kg 2×1@ 84kg 2×1@90kg 4×1@73.5kg
    2a. 3×5 @ 50kg
    2b. 3×5 @ 50kg

    HBBS 1×5 @ 135kg 1×3 @140kg 1×3@ 148kg 3×1 157.5kg

    Conditioning
    TWT 18:00mins

  5. Looking so forward to camp this weekend in Chicago. I have been following program for over 7 months. Life event changes physically and mentally due to all the discipline and awesome programming. THANK YOU for all you do!

  6. BBG:
    1. Done based off 305#
    2a. 205#
    2b. 115#

    Strength:
    Done based off 340#

    Conditioning:
    Total Working Time = 15:37

  7. OUTLAW OPEN?

    Is this thing still happening? We have not heard much about this or the data collection….
    Like I said I am happy to help with the data and just curious about the O^2

    • Dude ur a beast…the guy I try to keep up with..! Thanks for the push…what are your specs?? Height, weight? All the best broski

  8. BBG:
    1) Based on 225#
    2a) 205#
    2b) 115, 135, 145

    Strength:
    Based on 300#

    Conditioning:
    190# for cleans
    1:56, 2:10, 2:11, 2:13, 2:05
    TWT- 10:35

  9. BBG
    1) Off 245,
    2a) 165 (backed off weight, had been doing this wrong, now using “snatch grip”)
    2b) 125

    STR
    off 330

    CND
    1/2 round, Achilles Tendon bothering me, stopped the work, not fucking around with that

    2/5/5

  10. BBG

    1- Off of 275

    2a) 225
    2b) 95

    Str- Off of 405

    Conditioning – Done at 245- 3:11/2:58/3:04 – Only able to do 3 rounds because my workout partner decided to filet his shins on the plyo box that we were alternating rounds on. Since I am the team medic it would have been poor form to let him bleed while I finished the last 2.

  11. 1,1,3(knee inflam)

    1-off 200# complete
    2a-155,165,170
    2b-135

    str-off 250complete (this killed)

    cnd- 17:13 (160hpc & hsc) but i think i cheated the rest times a bit

  12. BBG – based off 235

    2a) 205×3
    2b) 95, 115×2

    Strength

    1×5 @ 270
    1×3 @ 290
    1×3 @ 305
    3×1 @ 325

    Cond.
    12:17 Total Working Time (used 195, 80% of 245)

  13. BBG
    1) 140-150-170-185-150

    2a) 150
    2b) 95

    Squats at 225-225-240-255
    Fucked up and used 80% as my opener. Guess I’m just that strong.

    Cond later

  14. BBGym:
    1) Off of 205
    2a) 145
    2b) 115

    Strength:
    1) Off of 275

    Conditioning:
    14:38 @165/30″ box

    M/F/S
    2/2/2

  15. Busy day, had to skip the squats to make the cond in time.

    1) 85, 92.5, 105, 112.5, 92.5kg. All very easy
    2a) 105, 110, 110kg
    2b) 60kg

    Conditioning;
    1:40, 1:57, 2:05, 2:07, 2:12

    Great workout!

  16. BBG:
    1) done – and gelt fast. I increased the depth of my dip on the jerk and it felt stronger and faster. I told the gang at the gym – and this will only make sense to those of you who have watched Caleb CJ – my jerks felt like Caleb’s look.

    2a) 105, 110, 115
    2b) 60, 70, 80

    Strength: Done.

    Conditioning:

    Here I’m 1/2 disappointed because Caleb and Andrew smoked me and 1/2 stoked because I increased my weight by 16kg and knocked off 1/2 minute from each round last time. Last time I was hanging in the 2.20-2.45 range. This time:

    1:51
    1:53
    2:15 (this could be an error in my eyes functioning)
    1:54
    1:53

  17. barbell gymnastics
    1) off 305

    2a) 265
    2b) 185

    strength
    % from 405

    Conditioning rx’d
    Today 14:59 @ 260#
    last time i had 15:10 working time at 240#
    doing more work a wee bit faster🙂

  18. BBG – based off 255

    a) 186
    b) 135

    Got interrupted after this with my team workout which consisted of wind sprints…did those and then decided to stay and do my squats and 3 rounds of the WOD.

    Squats: based off my 1rm HBBS: 345

    Conditioning:
    3rds, used 200#

    2:15, 2:20, 2:17
    (I could not kip my T2B’s. Very frustrating…everything else was fast)

    3/4/4

  19. BBG
    1) Done
    2a)195
    2b) 115

    Strength
    Failed on all three singles

    Conditioning
    1) 2:57
    2) 3:01
    3) 2:53
    4) 2:34
    5) 2:32
    Total Working Time: 13:17

  20. BBG:
    1) Completed off of 275#
    2a) 3X5 @ 205#
    2b) 3X5 @ 135#

    STRENGTH:
    Completed off of 345#

    COND.
    Total working time: 10:04 (2:18, 2:02, 2:00, 1:55, 1:49)
    *Cleans done at 220#

  21. C&J

    225,235,275,305. All easy.

    HBBS
    375,405,430,455. High Bar is new to me, those suck.

    Conditioning:
    Visiting Michelle Kinney’s new gym so did metcon with her.

    12 min AMRAP
    8 Strict Pull Up
    8 Strict HSPU
    Muscle up into 8 ring dip.

    5 + 6

    Total failure on pull ups.

    #Fat

  22. BBG
    1) 102.5-110-125-135-110#
    2a)110 #
    2b) 65#

    Strength
    172.5-185-195-207#

    Conditioning
    TWT 11:12 @ 130#

  23. 1). Used 330# % no misses

    2a). 215
    2b). 135

    Did class wod, no time for this conditioning. Will make up on thursday

  24. BBG
    1) based on 235
    2a)195
    B)135
    Strength
    Based on 400. Went for a pr hbbs @375. 25# pr
    Cond.
    1:51
    2:03
    1:57
    1:59
    2:00

  25. Absolutely loved this workout today! Started this outlaw program 6 months ago when I first started outlaw.. Back then my Clean&Jerk was 155 with terrible technique and backsquats was at 175. I’m up to 220CJ and 265HBBS! October 27th will be a year since my labral reconstructive surgery where I had 8 anchors put in my shoulder.. Never thought I’d ever Clean&Jerk 200+ lbs! Next goal is 250..

    BB Gymnastics
    Clean&Jerk (220)
    65%- 145lbs
    70%- 155lbs
    80%- 175lbs
    85%- 190lbs

    Penlay Row
    155lbs
    Jumping Good Mornings
    115lbs

    Strength
    HBBS (265)
    75%- 200lbs
    80%- 215lbs
    85%- 225lbs
    90%- 240lbs

    Conditioning
    3 HPC @175lbs
    36″ Box Jumps
    12 T2B
    3 HSC @175lbs
    TWT: 13:54

  26. 1) based off 275. No fails
    2a) 195
    2b) 95

    Squats: based off 330. Done

    Cond: 225 for cleans
    2:50 3:00 3:20 2:50 3:00
    Figured out after two failed hpc in the third round my hi hang is a lot more efficient than mid thigh.

    2/3/3

  27. BB Gymnastics
    1) 185 205 235 245 205

    2a) 215 all

    2b) 145 all

    Strength

    High Bar Back Squat: 282 300 320 340

    Conditioning
    Used 205#

    2:09
    1:41
    2:02
    2:08
    1:57

    Total= 8:17

    M-F-S

    3-5-5

    Felt so much better getting a good night of sleep!

  28. BBG
    1) 2×2@180, 2×1@195, 2×1@220, 2×1@235. 4×1@195

    2a) 225 on all

    2b) 95 on all

    STRENGTH

    Squat: 5@285, 3@305, 3@325, 3×1@340

    CONDITIONING

    11:34 @ 225#

  29. BBG
    1) off of 310
    2a) 195
    2b) 45, 75, 75
    Strength
    1) off of 365
    Cond
    3 rounds for time with 1 minute between rounds
    3 HPC @60%
    6 box jumps (36″)
    12 T2B
    30 DU’s
    3 hang squat cleans @60%
    2:03 2:07 2:37
    Just didn’t have it on the hang cleans today.

  30. BBG

    1) Done off 195 no miss
    a) round 1- 195 round 2 and three had better technique at 155
    b) 65 prolly could have done more

    strength

    HBBS off of 265

    Conditioning
    skipped did sprint intervals on the curve treadmill .25 mi x 6. 90 seconds rest
    shoulder just too sore to do more work
    m/f/s
    2/7/9 left shoulder is hurting. I think its trying to get used to the new volume of work I’ve been doing here, and my snatches really need work. This is my third week of Outlaw, i don’t always post my sessions (so many strong people here) I’m trying to balance effort with reality with where I’m at and just focus on getting stronger and adapting to higher volumes of oly lifts than I’m used to… I kinda suck at em, oh well I’m working em so I’ll get better

  31. Bbg –

    1) off 275

    2a) 190
    2b) 145 – first time doing these,liked them.

    Str –

    1) off 355

    Cnd –

    9:01 working time, fouled up on rd 1 and missed a couple squat cleans. @ 225

  32. You might dig this Rudy:

    After two weeks of dealing with 11 stitches in my right hand from a radical training accident i got this on sunday. It’s only 220 lbs but it’s a PR and after two weeks of just sitting around it’s something.

  33. Today was awesome:

    Worked off of a 240 PR made every lift.

    Worked off of a 315 BS PR. Finished out w/ 280 lbs for the last 3 reps.

    Didn’t get to conditioning will make-up.

  34. BBG: Based on 140#. However, lifts felt super easy and I was surprised why, because it just seemed sooo light, I even upped to 125# for 85%and it still felt easy. Just later on, I noticed that the bar that I used, was the girls bar. I simply assumed that all bars are the same and did not check too much. So much of joy about feeling weights light🙂

    Penlay Row
    105#, 115#, 115#
    Jumping Good Mornings
    95#

    Strength
    HBBS (185lbs)
    75%- 140lbs
    80%- 150lbs
    85%- 155lbs
    90%- 165lbs (failed on last back squat)

    Conditioning
    3 HPC @110lbs (50kg)
    30″ Box Jumps
    12 T2B
    3 HSC @110lbs
    TWT: 13:55mins.

    First round was the worst, last – the best. It seems the more fatigue I get, the better my technique gets. Difference between first round and last – 1:20min. Ridiculous….

  35. BB Gymnastics

    1) 110, 120, 135, 145, 120

    2a) 95, 125, 125

    2b) Did not do.

    Strength

    High Bar Back Squat:
    135, 150, 165, Done
    My legs and shoulder are feeling it!

    Conditioning

    Used 135# and a 32 inch box

    2:04
    2:04
    2:08
    2:05
    2:06

    Total= 8:27

  36. bbg- off 275 all easy
    a) 185-205,205
    b) shared a bar with sarabeth it was really light. I suck at these

    hhb- off 345 no problems here

    cond- 18:11 total time with rests used 220#
    All rounds were around 1:45 but then the last round i couldn’t get the last rep. I just kept failing and failing. Finally rested a good amount and barley hit it. I SUCK at hang cleans so this is a big victory that I did most of the rounds unbroken. If i had made regionals last year i would have certainly DNF’d WOD 2 now I might be able to finish the whole thing.

  37. BBG
    1) 2×2@205-2×1@220-2×1@255-2×1275-4×1@220
    2a)225-225-225
    2b)135-135-135

    Strength
    1×5@350
    1×3@375
    1×3@395
    3×1@420

    Conditioning
    Total Working Time: 14:39@255

  38. 29/m/5’11″/175
    BBG
    1) 160-170-195-210-170
    2a) 145
    2b) 95-115-115

    Strength
    260-275-295-310

    Conditioning
    19:08 @205 only 2min rest because of time issue

  39. 1) Off of 275 – no misses
    2a) 185
    2b) 95

    Strength: off of 335 – failed last rep – tired.

    Conditioning:
    12:41 working time. Had to scale from 220 to 185 on rd 2-5 – first round took 4:30 at 220… too slow

  40. BBG:
    2×2-165
    2×1-185
    2×1-205
    2×1-215
    4×1-185

    2A) 3×5 @ 155 (pulled a noob move and accidentally did a lighter weight)
    2B) 3×5 @ 115/125/125

    Strength: % off 360
    1×5 @270
    1×3 @290
    1×3 @305
    3×1 @325

    Conditioning: 36” box/225#
    2:09
    2:22
    2:23
    2:32
    2:25
    TWT 11:11

  41. 1) C & J : based off 200#
    128/138/158/173/138
    *the 173 felt heavy today, doin the 138# afta was an incredible feeling😉
    ~skipped 2a and 2b bc i was runnin late today

    squats: based off 290#
    220/230/245/260
    *holy shit that 260 was brutal! on the first set i looked like i did a heavy good morning, dont know what happened there, maybe pushin my knees out too much (which is my goat, my knees usually cave and i have to butterfly em out) last 2 reps were much better.

    Conditioning: Cleans done at 168# (last time i did this my cleans were at 143#)
    first round was the worst, failed 2 hpc (not quick enough with my elbows)
    1) 3:22
    2) 2:32
    3) 2:42
    4) 2:55
    5) 3:01
    Total time: 13:52 (if my math is right)

    The full squat hang cleans were really tough! I had to break them up and rest 5-10 sec – if not more, between.I blame the squats right beforehand! All my toes-to-bar were unbroken and for rounds 2-4 my hpc were unbroken, the last round i got 2, then failed the 3rd(elbows)

    overall, i LOVED this wod. the weight on the cleans was challenging, but im glad i did it. I felt like i recovered super fast after each round, my legs were just not workin like i wanted them to on those last 3 cleans each round.
    Fun, fun, fun!

  42. BBG:
    1) done based off 265lb C&J
    2a) 165lbs
    2b) 95lbs

    STR:
    1) done based on 375lb squat

    CON: didn’t have time, plus back still very sore

    2/1/6 – low back still pretty dang sore, think it’s going to be a week or two before it’s fully recovered.

  43. BBG:

    1.) 180, 195, 220, 235, 195 – Based off 275#
    2a.) 165#
    2b.) 135#

    Strength:

    1.) 340, 360, 385, 405 – Based off 450#

    Conditioning:

    2:43/2:40/2:37/2:33/2:29 – Based on 220#

    Total working time 12:22

    2/4/4

  44. BBG
    1) 130-140-160-170-140
    2a) 95-110-125
    2b) 45-45-45

    HBBS
    185-195-210(failed 2/3)-215-215(f)-215(f)

    Conditioning
    Started with 155 on the bar, failed 3x on the first set of hang squat cleans, dropped the weight to 145. Did sets 2 & 3 at 145. Put 155 back on for sets 4 & 5.

    3:25
    1:52
    1:52
    2:10
    2:23 (21:01)
    TWT 11:42

  45. BBG
    1) Based off of 240# (easy)
    2a) 175,180,180
    2b) 115,135,135 first time

    strength
    based off of 325#

    conditioning
    10:29 (205#)

  46. Bbg:
    1) 80, 90, 100
    2a) 80, 80, 90
    2b) 80, 80, 90

    90, 100, 100, 110, 120, 120, FUUUUCK THAT HURTSSS MY TRAPS
    Never done high bar before

    4 rounds 14:OO got kicked out the gym

  47. BBG:
    1) Based on 145#
    2a) 105#
    2b) 45#

    Strength:
    Based on 225#

    Conditioning:
    135# for cleans
    2:18, 3:06, 3:41, 3:25, 2:11
    TWT- 14:41

  48. BBG: Clean and Jerk:
    195-210-240-255-210
    2A)215 Across
    2B) 135-155-135

    I went with Front Squat because I fucked up last week and did back squat.
    290-310-330-350 No Fails

    5 Rounds:
    3 HPC@240
    6 Box Jumps
    12 Toes To Bar
    10 Burpees (No room to run)
    3 Squat Clean @ 240

    1:53-1:40-1:33-1:31-1:28
    Total: 8:01

    5/5/6

  49. BBG:
    1)165, 175, 200, 215, 175
    2a) 170, 175, 185
    2b) 65, 85, 90

    HBBS: 285, 305, 325, 340

    Conditioning: 200#
    2:00
    2:04
    2:23
    2:23
    2:41
    total:11:31

  50. BBG:
    1) % off 290#
    2a) 195, 200, 205
    2b) 135, 135, 135 -Interesting movement

    HBBS: all off 440, This is the 3rd week I’ve dropped the bar at my 85% weight. Pretty sure I need a spotter.

    Cond: @240#
    2:09
    2:21
    2:46
    2:45
    2:46
    total: 12:47

    Would have been much faster if I slowed down and made sure all my squat cleans were solid. I had 1-3 missed reps on my last few sets of squat-cleans.

  51. BB Gymnastics

    1) Clean & Jerk: check, no fails
    2a) 3X5 Pendlay Row – 105#
    2b) 3X5 Jumping Good Mornings – 85#, should’ve went heavier

    Strength
    High Bar Back Squat: check

    Conditioning
    1:45-1:41-1:41-1:42-1:36
    TWT= 7:59 (80% @ 130#)

  52. BB Gymnastics
    1. Done – no misses
    2A. 155, 155, 155
    2B. Snatch Grip PP – 175, 175, 175

    Strength
    Didn’t do

    Conditioning
    **At 215
    Splits – 1.48, 1.48, 1.51, 1.57, 1.56
    Total Working Time – 00:09:16

  53. BBG:
    1. Done based off 205#
    2a. 190#
    2b. 95#

    Strength:
    Done based off 315#

    Conditioning: Done at 165# and 30″box
    Total Working Time = 13:31
    Two busted shins on last set of box jumps ouch..

  54. BBG:
    1.) 185, 205, 230, 240, 205
    2a.) 195, 195, 195
    2b.) 105, 105 115

    Strength:
    1.) 285, 305, 325, 340

    Conditioning:
    TWT= 14:09 Rx at 225 lbs and 36″ box

  55. Just started Outlaw this week. Haven’t been working out in a box since January. We’ve been following CFFB at home which was going well for awhile but it was time a more permanent change. Been CF-ing for about 2.5 years now. I’m 25yoF/5’2″/#130

    BBG:
    1.) (#135 1RM) 85,90,105,115, jumped to 95
    2a & 2b.) #65
    Strength: (#160 1RM) 115,120,125,135

    Conditioning: #105
    3:50, 3:55, 3:24, 3:19, 3:03

  56. Doing some catchup…Took a week+ break due to some injury/issues in my shoulder.

    BBG: 1) based off of 125kg C&J, no misses
    2a) 90kg (first time)
    2b) 40kg (first time)

    Str: Done (Used 163kg max)

    Cond: Used 100kg for the Cleans

    2:32/3:03/3:16/3:04/2:57 = 14:51

    Had to use a lower bar due to equipment, so TTB were more strict than kipping.

  57. BBG:
    1) 125#, 135#, 155#, 165#, 135# – based off squat C&J max (my power C&J is 45# better, I’m a work-in-progress and correcting my cleaning technique is the hardest bad habit to break)
    2a) 185#
    2b) 95# – first time with this movement, kinda feeling it out

    Strength:
    Based off estimated HBBS max of 280# – 210#, 225#, 240#, 255#x1, then used a few more reps to establish a true 1RM on HBBS 275#, 300#, 325# PR

    Conditioning:
    Doing it later

  58. First time squatting since we was scoped, got up to 295# with no problems, baby steps!!

    CnJ based on 300# 1RM
    2a w 155#
    2b w 115#

    Conditioning w 205#
    R1- 1:57 (missed squat clean)
    R2- 158
    R3- 2:00
    R4- 2:17
    R5- 2:22

  59. BBG:
    1) clean & jerk 110-115-130-140-115
    2a) pendlay row 105
    2b) jumping good morning 85-65-65

    HBBS
    180-190-205-220

    COND
    10:52 total working time @ 135#

  60. bbg
    1/off 110kg
    1a/ 80,85,90kg
    1b/ 60,65,70kg

    strength
    off 150kg

    conditioning
    3 rounds only subbed 30 double unders for 100m
    2.18,2.16,2.12

  61. BB Gymnastics

    1) Clean & Jerk:

    2X2 @ 65%, -145
    2X1 @ 70%, – 155
    2X1 @ 80%, – 175
    2X1 @ 85%, – 185
    4X1 @ 70% – 155 – Skipped as I was strapped for time.

    2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

    2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

    • Skipped part 2 as I had to do a make up fundamentals

    Strength:

    High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

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

    1X5 @ 75%, 205
    1X3 @ 80%, 220
    1X3 @ 85%, 233
    3X1 @ 90%, 247 – Failed on 1st attempt and stopped as I didn’t have time to finish/retry – Make up fundamentals session. Not sure why I could get my ass up. Legs have been feeling week recently.

    Conditioning

    Compare to 120511

    5 rounds for total working time of:

    3 HPC @ 80% (of 1rm Clean)
    6 Box Jumps 36/30″
    12 T2B
    Sprint 100m
    3 Hang Squat Cleans @ 80%

    Rest 1:1

    • Skipped due to fundamentals make up session

  62. BB Gymnastics
    1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%
    225-225-240-240-275-275-300-300-240-240-240-240

    2a) 3X5 Pendlay Row
    240-240-240

    2b) 3X5 Jumping Good Mornings
    95-115-135

    Conditioning
    30 Min Swim

  63. BB –
    1)C&J- Based it off of 265 (no misses alot more weight in me but front rack just sucks slowly getting better range)

    2a) Pendlay row- 235 all (These felt easier than last week even though 5lb heavier)
    2b) Jump GM- 135, 155, 175 (start here next time)

    Strength- Based off of 425lbs. These felt great today except the second round of 3.

    Cond- Did 3 rounds at 215lbs and subbed run each round for 5 burpees. 4 1/2 minutes per round. (Hang cleans are a weakness for me. My first pull is the strongest and I get weaker from there the higher I go so the reason for slow time plus I suck at T2B)

    Not sure of last time did not post for some reason.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s