121106

Apparently a 400# Jerk is the new 300# Snatch. Wait a minute, Zach Brodis now has both of those.

Zach Brodis – 405# Jerk:

I remember watching Jeff Binek miss Clean attempt after Clean attempt at the Murfreesboro training camp, over 10 months ago.

Jeff Binek – 305# Clean and Jerk PR:


WOD 121106:

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

125 responses to “121106

  1. Zach you’re a beast, or as we say in our gym a HOSS! ridiculous
    Nice CJ too Jeff.
    and just for shits and giggles – are we supposed to start all this work now.. in order to finish by the end of the day tomorrow? lulz.

  2. Anybody else have a problem with the email showing a different movement than the website? I just got the email and it says 50 DU’s and 15 pullups. I thought WTF more pullups so I checked the site and it says 15 HSPU’s

    I have seen it a couple diff times so I always double check the site now

    • Yeah, that’s the one issue with signing up for email alerts: you only get the initial draft. So if the author realizes after the fact that there is an error and corrects it, WordPress does not then send out another email.

      • Thx, I love gettin the email alerts to see what’s in store for the following day. Been following for 3 months and absolutely love the programming!

  3. Can you post a video of the low bar squat as you guys teach it at the training camps? Every low bar video I’ve seen is the same as a high bar except the bar is lower on the back. They never cover pushing the hips back and lowering until the knees begin to shift forward.
    Sorry spencer

  4. ? My HBBS is 425# 90% = 380#
    I could not hold that weight that long. Now I could squat it 5 times pretty easy. Is it better to find a weight I can hold throughout or just come to failure every time. I couldn’t hold that shiz for the first 30 sec!! Any help.

    • I used 325# and the squats were easy but holding was brutal. Maybe give it a try and bump weight if it seems to easy for you. My HBBS is only 365 since the last time I did it, Im sure it’s much higher now… but my LBBS is 450.

  5. Just wanted to chime in here. I did my first Outlaw programming day last Friday. I’ve been wanting to max my front squat so I went ahead and started with this workout: https://outlawcoach.wordpress.com/2012/10/06/121006/ . After doing so many heavy front squats, yesterday i went to heavy back squats. For the first time in quite a while, 305lbs for 5 reps felt light. I normally do a 5×5 at 295 and struggle, and this time i just kept adding more and more weight. So just from those quick results, I’m going to start following these workouts and you’ll be getting data from me, too.

    Thanks for offering this service. I know there are going to be huge gains from it.

  6. Zach’s 400# Jerk and 10Min Mile Combo make him my favorite Outlaw.

    BBG:
    1.) 145 -Was dropping anything heavier during my warmup. Body needed to get warm
    2.) 185 -same thing, lots of misses on weight thats normally light for me.

    STRENGTH
    LBBS – 360# Squats were easy. Holding my rack position in LB was tougher than HB
    Front Squat – 225, 245, 265, 265, 275 -Light, adding next time.

    Cond:
    No time. (I know its only 7 miin. gotta get to work)

  7. Zach, dude, wow. You even accomplished that without a beard. Impressive

    1. 135(2), 140 (2), 145 (2), 150 (F)
    2. 185(2), 190 (2), 195 (3)

    STR
    1. 285 (failed at the bottom of the last rep on the first set)
    2. 205(2), 210(2), 215

    Cond
    1 round + 11 HSPU

    3/3/3

  8. Bbg
    1) 155 missed reps 6 and 7
    2)185 these were hard for me

    Str
    LBBS
    Tried to use 205 but I could barely hold it in the lbbs position. I used 185 for all sets..and even this kicked my ass. Need some work on this.

    Pause FS
    1)185
    2)195
    3)195
    4)200
    5)205

    These felt great today, loved the front squats got a lot of good workout of them.

    Cnd

    2 rounds + 58 reps

    HSPUs were a killer, could def use some more work on these.

    Did a little skill work after,took it slows really worked the hspu worked on ways to get better at these.

    6 rounds

    5 HSPU
    25 D-U

    Took me 8:10 but I didn’t rush it. Looking forward to tomorrow

  9. Snatch 115#
    C+J 155#
    Squat 250#
    Front Squat 135#
    Conditioning
    2.5 rounds — finished 3rd round after time.
    Still have to figure out the snatch — not confident in movement.

  10. BBG
    1) 155×2, 175×2, 185×1,f,1
    2) 185×2, 205×2, 225×2, 245
    Strength
    1) HBBS @ 85% HBBS 1RM- 335 for all sets
    2) 225×2, 245×2, 265
    Cond
    2+51

  11. BBG
    1) 115×2/125×2/130×2/135
    2) Did 1RM Jerk from Saturday, 235#, 20# PR fuck yeah.

    Str
    240#
    Bar slipped out twice for final reps 1st/3rd sets. Made them up at the end.

    Cond – 2+5HSPUs

    HSPUs went to failure and singled out. DUs ok.
    1.2.2

  12. I’m not sure what’s going on, but my shoulders are in so much pain. Going to see a neurorehab therapist this week/end hopefully there’s just some scar tissue from years of ice hockey that can be broken up and I can put shit, relatively heavy shit (not like Zach) over my head. trying to remain optimistic.

    BBG:
    1) stayed with 60kg because my shit was killing. Not to mention landing on this plantar fasciatus.. whatevs.
    2) just cleaned: went to 112, felt slow.

    Squats:
    1) I am a fan and hate at the same time the hold squats. Coach Caleb doesn’t allow us😉 to do low bar squats so I went HBBS at 89% – no re-racks. No spotter help.🙂

    2) worked up to 130kg, should have forced an extra set and hit 136, but I had to run to a mtg at work. Nothing like smelling like sweat and DMSO in the middle of a meeting with people obviously feeling the pungent odor… nice!

    No Conditioning for me today; double unders fuck up my heel/foot issue and i had to run. might do something later that doesn’t irritate the foot.

    • I went through a similar issue a few months back. I went to PT and they told me i had tight lats and gave me a bunch of exercises. I was good to again real quick. Good luck.

  13. BBG
    1) 205 (10#pr)
    2) 265 (10#pr)

    Strength
    BS# 325 (ouch.. this was rough to hold. Squats were no prob though)
    FS# 225-245-265-285-305

    Conditioning
    When on break this afternoon

  14. BBGym:
    1) 3×125, 4×130
    2) 2×165, 170, 2×175, 2×180
    -tough warming up for BBGym in my 30 degree garage, FML this winter.

    Strength:
    1) 260#
    2) 205, 190, 3×195

    Conditioning:
    2rnds+8DU’s

    M/F/S
    1/5/3

  15. Forgive what are perhaps noob questions, but should all reps of the hip snatch and C&J be performed at the same weight, and if so what percentage of 1RM?

  16. Conditioning done 3rds +4 hspu. All 4 rounds of double unders unbroken. All hspu unbroken. Need to work on transitions

    Did 4 minute row test, 40 hspu for time.

    Did back squat failed miserably due to the large amount of front squats yesterday. I’m changing my wod’s and lifting schedule up for the next few weeks focusing on squat clean/front squat, hspu’s, muscle ups and jumping… Ie everything I need to be great at like yesterday…

    Going to save front squats for tomorrow let my legs heal up. But hitting snatch and cleans later.

    Any body know how to make my squat clean heavier like now? lol

    Hoods up, Headphones on.

  17. BBG:
    1) 7×1 @ 185#. Feels awkward going from hip, hard to get the bar going up
    2) 3×1 @ 215#, 4×1 @ 225#. Felt pretty good.

    STRENGTH:
    1) LBBS: set of 5 @ 80%, set of 4 @ 85%, set of 3 @ 90%. This was difficult.
    2) 5×2 @ 255#. Felt good, but heavy as fuck.

    COND:
    2 + 52. HSPU Need work

  18. BBG:
    1. 80/85/90/95/100/105(pr)/105(f)
    2. 95/100/105/110/115/115/115
    Strength
    Based off 200

    Front squats
    120#

    Conditioning
    4 + 47 DUs

  19. BBG: Snatch- 95#
    Clean&Jerk- 125#

    BS: Back Squat has been going backwards for me so I did not do my 90%. First set at 205lb and dropped after rep 4. Second set completed at 195#. Third set completed at 205#.

    FS: Set 1-3 was at 125lb. Set 4-5 was at 135lb.

    Conditioning: 3rds and 4 reps

  20. Snatch 60-62,5-62,5-62,5-65-65-65
    Clean+push jerk 80-85-85-85-87,5-87,5-90

    Back squat 130Kg

    Front squat 100-105-105-105-105Kg

    WOD
    5Rounds

  21. 1) 185
    2) 225
    These felt way better than yesterday.
    Squats:
    Scaled. Did off HBBS max. Reps same.
    80% x 5
    85% x 4
    90% x 3
    No fails
    FS:
    255
    Failed second rep last two sets.

    2/2/2

  22. BB Gymnastics
    1. Snatch: 140/140/145/145/155/155/165lbs
    2. C+J: 175/175/175/185/185/195/195lbs

    First time doing a LBBS since I went tot he camp in October and was taught the proper way.

    Strength
    LBBS
    330lbs for all sets based on 365lbs. Had to rerack once in Set 1 after the 4th rep.
    FS
    255lbs

    Conditioning
    3 rounds RX, all DU unbroken.

  23. your comments sustain me😉 thanks for the love everybody

    bbg (from floor)
    snatch) 225×7
    c&j) 275×7

    strength
    1 low bar back squat) scaled to 315 and done
    2 5×2 3 sec pause front squats done @275

    Conditioning: 2 rounds+55 reps rx’d

  24. Bbg worked up to 185 snatch
    225 clean and jerk
    Bs=325 and I put it down everytime😦 being a wussy
    Fs worked at 245 could do more feeling beat down today
    Conditioning: 4rds +50du+9hspu

  25. No time for BBG.

    Strength
    BS – 180kg
    FS – 140kg

    Conditioning
    2round + 55 reps
    I suck at HSPU – all DU unbroken

  26. BBG Snatch 115#, C&J 125#.

    Strength: Back 135#, Front 135#.

    Conditioning: 2 rounds + 53 reps. HSPU were modified using a plyo box.

    Shoulders feel amazing, super stoked about that. Wasn’t sure about two days in a row using snatches and C&J, which is funny since I know almost nothing about training.

    Thank you very much for this cool programming!

  27. BBG
    Snatches
    95-95-95-135(f)-135(f)-115-115

    Cleans
    135-135-185-185-185-185-18

    STRENGTH
    BS @ 315
    He the first 2 the first Set. The rest of the reps had to rack Btwn.

    2) front squats
    185-185-225-225-235

    Conditioning.
    2+du’s and 4 hspu

  28. BBG
    1) 115,135,135,135,145,145,145

    2) 185 on all

    STRENGTH
    Squat. 355 on all

    Front squat: 265 on all

    CONDITIONING

    3 rds+15

  29. Happy to start following the Way.
    BBG Off High Blocks

    Snatch- 115-135-145-155-155-155-165
    C&J- 185-205-205-205-210-210-215

    Strength
    BS@ 225 (
    FS@ 225

    Conditioning:
    3 full rounds + all the doubles and 8 HSPUs OR 3 rounds + 58 reps

  30. 1) Snatch @ 175
    2) CnJ @ 235×3, 240×4

    3) LBBS @ 395 … sweet baby jesus these were terrible. had to put it down during first 2′
    then i put my purse away for the last 2 sets

    4) FSQ @ 275 … were we supposed to bounce out ? i tried to keep it strict

    5) Cond – 2 rds + 58 …. HSPU are not so great. all DU were UB

    god damn todays workout took FOR-EV-ER

  31. 110lb., 5′, female. Small but mighty.

    BBG Snatch 65# technique work, C&J 85# technique work

    Strength:
    BS 185# fucking-A that was heavy for me but I maintained decent squat
    FS 145# this was as heavy as possible, felt faint after each set

    Cond.: Did a WOD that I will be doing in a competition this weekend at our box. The AllStar Round-Up “Rope Rustler”
    7 min. to complete:
    200m Sandbag Carry 135/95
    then, AMRAP of:
    1 Rope climb 15′
    3 Cleans 155/105
    3 HSPU

    5 Rounds completed

  32. no barbell work. pulling is hurting my back so skipped it.

    strength- off 355
    fs- 225-245-255-265-275f

    conditioning- only 3+7hspus- someone came in and yelled at me for banging on the wall so i had to stop kipping midway through and take my shoes off. W.E i would have deff gotten 4+ rounds or more had that not happened.

  33. BBG:

    1.) 150 x 2 – 155 x 2 – 160 x 2 – 165

    2.) 195 x 2 – 205 – 215 x 2 – 220 – 225

    Strength:

    1.) BS 410# -This was f’ing brutal!

    2.) FS 220#

    Conditioning:

    3 rounds + 12 HSPU’s

    3/4/4

  34. BBG
    1.) 75,85,95,85,85,85,85#
    2.) 85,95,105,115,115,125,125#

    Strength
    1.) HBBS 135,135,155#
    2.) 95,105,115,125,125#

    Conditioning
    3+22 Rx

  35. BBG:
    Snatch – 175f – 175f – 175 – 175 – 175 – 175 – 175
    Clean – 225 – 225 – 225 – 235 – 235 – 245 *read this wrong, didn’t jerk, that’s what I get for not looking at the workout since last night*

    LBBS – Yucky yucky. put 375 on my back, felt painful and gross. I’m pretty sure I suck at LBBS, or don’t HBBS properly, or a combination of both. Will work on this for sure.

    Front Squats: 275 – 275 – 275 – 295 – 295. Felt great, heavier next time.

    Conditioning: 3 + 34. HSPU kicked my ass today. They’re very hit and miss for some reason.

  36. BBG:
    1) 185#
    2) 245#

    Strength
    BS-395# Met Jesus on these ones. ouch
    FS-308# easy till last rep of last 2 set.

    Conditioning:
    3rds +50+8

  37. BB Gymnastics
    Snatch 95/10/1158/125/135×3
    C&J 125/135/145/155/165/175 Working on moving my grip out on the bar for the Jerk.

    Back Squat Holds/Reps all at 315. This sucked ass.

    FS Did not do today.

    Conditioning 1+55

  38. BBG
    Snatch: 95/105/115×5
    C&J: 155/175×6

    Back Squat: 255 Completed – a religious experience.
    No FS today.

    WOD: 2 Rds + 49 DU

  39. 41/6’2″/204

    BBG: Skipped, shoulder and no blocks today

    Strength:
    Back Squat Holds: 160kg (352#) – rough
    FS: 100kg (220#) – kept this light

    Conditioning: stripped out HSPU today and did a 7 minute DU tabata instead for reps. Few trip-ups but not bad today.

    61/59/58/61/61/64 – 364 total

    Getting shoulder impingement looked at by an active release Dr. on Friday. Hopefully he can fix the nerve causing me so much pain. Weird.

  40. BB Gymnastics

    1) @ 75
    2) @ 155

    Strength

    1) Back Squat, based of a 265 max
    No misses! Shit was heavy!

    2) @ 185
    No misses! Shit was also heavy!

    Conditioning

    2 rounds
    1 AbeMat on HSPU.
    Legs are DONE! Couldn’t really string my DoubleUnders today.

  41. BBG:
    found it super hard to be working from the blocks at hip level as if I would be stuck. Could not clean even the weight that is light for me and I don’t even think about whether I am gonna make it or not…..So, just worked on form:
    Snatch: 85×2/75×3/ 80
    clean and jerk: 115(F)/95×2/105(F)/95×3

    Strength:
    Back Squats: 205#
    Front Squats: 135#/135#/155#/175#/175#

    Conditioning: did not do from here, made WOD from my box:
    3 rounds:
    30m walking lunges
    400m row
    30 KB swings@53#
    24 DB push press@25#
    18 KB russian twists (each side)@53#
    12 HSPU
    6 man makers@25#

    time: 31:46min.

  42. BB Gymnastics:
    1) 3×1 @ 135#; 4×1 @ 140#
    2) 2×1 @ 160#; 5×1 @ 175#

    Strength:
    LBBS @ 90% (400#) – 2, 2, 3
    Forgot to do Front Squats

    Conditioning:
    2r+6DUs

  43. BBG:
    1.) 155, 165, 165, 165, 170, 175, 175
    2.) 225, 225, 225, 225, 245, 245, 245

    Strength:
    1.) Low Bar Back Squats
    All sets done at 360 lbs. Was not able to maintain the low bar position hold between the reps. Was able to manage it for a majority of the time but not the entire time.

    2.) Front Squats

    Conditioning:

    5 rounds +53 reps Rx

    All HSPU’s were done strict. Liked this WOD a lot and hope to do it again sometime soon and try to do it with kipping HSPU’s.

  44. AM
    BBG
    Snatch 100/100/105/105/110/110/110
    Clean and Jerk 125/125/135/135/135/145/145

    No squats or conditioning today due to doing OC Throwdown WOD 1

    PM
    10min AMRAP
    15 ground to shoulder 65lb
    30 DUs

    Total Reps 375

  45. 29/m/5’11″/180
    BBG
    1) 135 and 155 for a few struggling today
    2) 185(5)-205(2) high hang because I can’t catch with boxes in the way, I catch low

    Strength
    1) 310 got first 2 reps every set but had to rack several times on rest
    2) 185-185-205-225-225

    Conditioning
    2rds + DUs

  46. Those squats… WTF!

    310# got through it but was the purpose to make you feel like an elderly person after a rollover car crash the next day… Back is nuked! –. which made the condish fucking awesome (minus the whole awesome part)

  47. Snatch: 108/113/118/123/123/123/123
    C&j: 143/153/163/168/163/163/163

    Backsquat: all done at 255#. Didn’t hold on back bc my lower back has been hurtin bad for the last month and I got a local comp on sat.
    Skipped front squats due to time

    Conditioning: 2+55 reps. My hspu were terrible tonight. Did a lot of singles and doubles…shoulders and back weren’t havin it tonight. I finished the 3rd rnd but it took me an extra min.

  48. BBG

    1. 185, 185, 205, 205, 225, 225, 225
    2. 225, 225, 245, 245, 275, 275, 275

    Strength

    BS – 335. Done High Bar and fuck this was hard. Sticking with the High Bar. Sorry Rudy.
    FS – 245, 245, 275, 275, 295(1). Tried 315 for a single but failed.

    Conditioning

    – No time, had to coach.

  49. BBG
    1) Up to 93#
    2) Up to 93#

    Strength
    1) First set at 235# (90%) but racked after reps 2 and 3, 2nd set at 215#, 3rd set at 235# (racked between reps) – holy hell
    2) At 185# (80%) – felt good

    Conditioning
    2 rounds + 50 + 2 Rx

  50. I don’t want to talk about the BB stuff. Horrible day.

    Conditioning – 6 rounds + 50 double unders + 1 HSPU
    -all HSPUs done to 1.5″ deficit

  51. Weightlifting: working weaknesses – did power snatch up to 2×2 @ 55 kg, power clean up to 70 kg and front squats up to 95 kg instead

    Conditioning: 4 rounds (+50 DUs + 9 HSPUs) – nice WOD!

  52. snatch – 185 all
    c&j -255 (missed last to sets)

    bs 5 x2 emom @ 425 (short on time)
    fs 285/295/315/315/315

    conditioning – 2 + 63

  53. bbg
    Snatch of high boxes (hip) : @50kg
    Clean and jerk of high boxes (hip) @70kg
    Clean reps worked tecnique no misses

    Strength
    Back squat @117.5kg
    No misses
    Front squat @90kg
    No misses

    Conditioning
    7 min amrap
    3 rounds 10 hspu

    Rest 5 mins

    7 min amrap
    200 m run 8 strict chins
    5 rounds

  54. bbg
    1. worked up to 100
    2. worked up to 140

    bs- started at 205 then went to 190, misses on all sets
    fs- 125 for all

    conditioning- 1+52

  55. BBG:
    135-135-135-155-155-155-155
    185-185-205-205-225-225-225 (Failed on Last 2 reps, no speed)

    Strength:
    Back Squat: 425 Across all reps. Had to re-rack twice, starting to get comfortable with it.
    (Just curious: Is the point of holding the weight for time simply skeletal loading? Or does it go deeper than that? Can anyone give any insight into that? Thanks! )

    Front Squat: 295-315-335-335-335
    No Fails, last set was TOUGH

    Conditioning:
    4 Rounds+33 Doubles

  56. BBG:
    PSnatch: 85% 5×2 75/75/75/75/75 (focus on getting knees back just prior to 2nd pull – makes HUGE difference!)
    No Cl/Jk: wrist has had enough today + yesterday.

    Strength (post BBG/WOD):
    B Sq @ 165
    FSq @ 95/115/115/120/120 (not sure what to expect w/ 3″ hold so started conserv.)

    Conditioning:
    succumbed to peer pressure & did our gym’s WOD, 20′ AMRAP of:
    5 PSn (135/95, scaled to 65 – attempted 75 but it was NOT working)
    10 CTB pull-ups
    15 BJ (emphasis on jump w/ full extension to float onto box)
    Results = 7rounds + 5 PSn

  57. BBG:
    1) Form work – up to 93
    2) Form work – up to 103

    Strength:
    BS – Did not hold BB, all reps at 215
    FS – 165, should have gone heavier

    Cond:
    2 rds + 5 HSPU

  58. 1) @ 42,5kg
    2) @ 45kg

    BS: @ 57,5kg – much easier to hold the weigth in the lbbs position than the hbbs position
    FS: @ 45kg, my hamstrings were done by then, love it:)

    Conditioning: did it by memory and my memory failed me, thought it was 3 rounds for time, not an amrap, so I did 3 rounds and forgot the time:)

  59. Had to skip the BBG. I injured my shoulder about 5 weeks ago. I’m waiting another three before I start some serious upper body training. The explosiveness from the moves kinda aches it. But i did warm up with the bar doing snatches and c&js.

    Strength:
    BS: 330#. Failed at the second rep of the last set, so I stopped there and moved on to front squats.
    FS: 225-275-275-295-295

    Conditioning:
    2 rounds, 42 DUs

  60. 1) Did Hang Snatch @ 155# (70kg) for all sets. There is a competition coming up which rumors are saying there will be hang snatches, so I wanted to see where I could get. I think I only missed 1 rep

    2) I used 195# (87kg) for the first 3 and 185# for the last 4 and did a Hang clean & Jerk. Kept the weight lower as I was finding myself coming forward on my toes.

    Strength:
    Skipped Strength. I Had no energy. Then I realized it was because I barley ate anything! I did 3 Reps of the 1st set of back squats and I just didn’t have anything, so I moved on to the conditioning.

    Conditioning:
    3+59 RX – Shoulders were BURNING! Went UB on all D.U.

  61. BBG

    Hi-Hang

    1)135#
    2) 185#
    Working new catch positioning

    BS
    275, 295, 315# Started too light because of the results last time.

    FS
    225, 235, 245, 255, 255 Forgot pause

    Cond.
    2+45DU Went strict on HSPU’s

  62. STR
    1. Done at 270. Better than last time. Still had to rerack on first to sets.
    2. 195,205,215,220,220 felt good

  63. BB Gymnastics
    Skipped

    Strength
    1)
    Set 1 @ 220 – completed 2 squats
    Set 1 @ 205 – completed 2 squats
    Set 2 @ 185 – complete
    Set 3 @ 185 – complete

    2) 145-150-155-160- 165

    Conditioning
    4 Rounds plus 12 DU

  64. 1) 135# x 3, 145# x 2, 150# x 2
    2) 155#, 165# x 6
    3) 270#
    4) 175#, 185#, 195#, 205# x 2
    Conditioning: 1 rd + 10 HSPU

  65. BBG:
    1) 165, 165, 165, 175, 175, 175, 175
    2) 225, 235, 235, 245, 245, 245, 245

    Strength:
    1) 315. Dropped it with 15s left on the first set. Was not heavy at all for my legs, was really heavy for my back. Guess that shows where my weakness is. Other sets no problem.
    2) 245, 245, 235, 245, 245

    Conditioning:
    2 rounds + 50 + 4 HSPU. Wind was there for sure, shoulders were just on fire. Probably take a bit to get back into it.

  66. BBG:
    1.) 145, 155, 155, 165, 165, 165, 175
    2.) 175, 185, 185, 195, 195, 205, 215

    Strength:
    1.) 285
    Could only hold through 3 then rack x1x1
    Only held through 2 then rack x1x1
    Only held through 2 then rack x1
    2.) 205

    Conditioning:
    3 rds

  67. BBG
    1- 85kg no misses
    2- 110kg no misses
    Both done from about mid thigh-ish due to box height

    Strength
    1- Based of 170kg (done HBBS also) only done 4 reps in first round got lazy and failed 5th rep. After that all done

    2- 120kg

    Conditioning
    3 rounds flat (shoulders were smoked from the back squat holds lol)

  68. Box Snatches 175×1, 185×1, 195×1, 200x1PR, 205x1PR, 210f, 205f
    box cleans misread that its jerks also. felt like crap. 195 and 205s

    LBBS at 300 only 4 reps the first set, then 4 the second and 1 the 3rd.

    Pause FS felt terrible 205,225,225f (wider stance doesnt work for me), 205, 210, 220, 220

    WOD: as rxd 4rds +56reps

    then split squats 5×5 each at 220lbs

  69. hey, i wanted to ask a question with the program. my forearms were my weakness in the back squats (without re racking).which could be bad positioning due to tigh/weakt upper back? is the purpose of not re racking to find a weakness or something else? i will follow the program no matter (only time or equipment will limit). i would just like to know. hopefully you get time to answer, if not, i will have to wait and ask at the sydney mid week camp.

  70. BBG
    1. 155, 165, 175, 180, 186, 191(f), 191
    2. 185, 205, 216, 225, 230(f), 230
    Strength
    1. 365 for all
    2. 225, 245, 255, 265
    Cond
    2 +2 HSPU

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