130122

Perth produced one of the most fun camps we’ve ever done, and my new favorite group pic.

20130121-225336.jpg


Now that I’m back in the land where all my electronics work, there WILL be multiple camp announcements and registration details posted this week. It looks like we may be heading back to one of our favorite places. Anyone like peaches?

Details will be up tomorrow night.


Caleb Williams – 2 Front Squats @ 190kg (420#) @ BW of 158#:


WOD 130122:

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning

5 rounds for total working time of:

4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories

Rest 1:1

Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.

63 responses to “130122

  1. Hi hang snatches – 115
    Hbbs – 215
    Cond – used 185, hspu with a 45 and 35 and ab mat stacked and the rogue parallettes – 14:00 twt

  2. AM Condiditoning PM Strength:

    Cond: 8′ deficit (2 Black Bumpers) rnd 1, 4′ (1 black bumper) The other 4 rnds
    3:45
    2:09
    2:45
    2:30
    2:15

  3. Wondering if someone could lead me in direction of how the heck to implement prilepin’s chart in working across different %. ie if you wanted to program sets in multiple percentage ranges. thanks in advance.

  4. BBG:
    83-93-103-113-113

    Did Jerks today instead of duck walks and snatch push press
    5×3 – 173-173-173-183-183

    HBBS:
    185, 195, 195

    Cond (only had time for 3 rounds)
    2:30, 3:05, 3:12

    deficit about 2 inches, never done deficit before.

  5. hi hang snatch 5×5/110
    duck walk 3×3/115
    snatch grip push press 3×5/140

    hbbs 3×10/285

    conditioning
    powercleanx4/180, (80% of 225 1RM)
    hspux8/25lb bumper plate
    bear crawl about 100yards

    TWT=18:33

  6. BBG:
    1) 105#
    2a)95#
    2b)165#

    Strength:
    225#

    Conditioning:
    PC 185# (80% of 1 rep PC)
    5″ deficit kipping HSPU
    TWT: 20+ min

  7. Bbg –

    155, could go alot more with straps.

    1a) 135 ( fuck these)
    1b) 205

    Str –

    1) 275

    Cnd –

    Started @ 10″…stupid me… Last 4 @ 6″. Every round got faster.

  8. BBG

    Snatch- 135, 185 x 3, 205. Heavy sets were with straps. Tough.

    1a. Skipped
    2. 155, 185 x 2

    Conditioning (Before Strength)

    PCs @ 225 (Probably should have gone heavier)
    5″ Deficit on the HSPU
    50 Double Under sub for no rowers yet at new gym

    1:24
    1:48
    2:06
    2:00
    2:11

    Strength

    275
    295
    315 (Had to rest more than 2 seconds for the last few reps but wanted to finish the set)

    Finished with a set of 5 @ 335

  9. BBG
    1. 75/80/85/85/90
    2a could not do (groin pain)
    2b. 75/85/95
    Strength
    150#
    Coditioning
    (115PC, 3″ deficit(
    2:41
    2:44
    2:41
    2:47

  10. BBG

    1) 155,165,170,175×2

    STR

    235,245,255

    COND

    PC @ 185 wanted to go UB…went to light
    45# plate with ab mat
    TWT= 11:00

  11. BBG
    1) 155. No straps with me
    2)115. I hate these.
    Strength
    275,285,295 rested longer for last few reps
    Cond.
    @225
    6 inch deficit
    1:47 1:55 2:10 2:00 1:50
    Pumped bout this because I did the first 2 rounds ub and 225 is well above 80 percent

  12. Was short on time today so I hit it in my backyard and started with modified conditioning.

    5 rounds
    4 power cleans 225
    8 hspu (no deficit)
    1 muscle up (these need work and I don’t have a rower)
    1:1 rest

    *First 2 rounds were UB at 1:30-1:45.
    Last three rounds the PCs were UB but I was forced into learning a kipping hspu and had to take multiple attempts on the muscle up.

    BBG
    1) 135

    Had to cut it short and head to class.

    4-7-3

  13. 1) 165 165 185 185 205f(3 reps)
    2a) nope
    2b) 225

    Squats) 225 250 265

    Cond. 14:52
    3:20 HSPU on parallettes with 3 abmats
    2:32 HSPU on parallettes with 3 abmats
    2:56 HSPU on parallettes with 2 Abmats
    3:45 HSPU on parallettes with 1 abmat
    2:47 HSPU on parallettes with 1 abmat
    Hspu kipped.

    2/2/2

  14. Finally back at outlaw after an injury prone 3 weeks that including competing at the indy crossfit event.

    Learned a lot including that I apparently don’t go below parallel on my OHS. So I have been working relentlessly on my form in the bottom position, shoulder, and hip mobility. Squat snatches are even more difficult than Ohs. So back to the drawing board.

    Any tips frome xperienced oly lifters would be appreciated.

    1). 135

    2a). 75 (1st time those suck)
    2b). 165

    Strength. 255

    Conditioning.
    About 12 mins with 255 pc’s.

    I used a 45 and 25 with abmat in between. Would the deficit be the two plates less the abmat? Or just the two plates?

    Thanks

    Gerald- why don’t you do the Great Lakes indy competition? There was some great guys there. You would fit right in.

  15. BBGym:
    1) 3×115, 125, 130(4)+1-lost last rep behind me
    2a) 110-these suck, worst part is the steps back.
    2b) 165(3), 155, 165, 160(4), 155

    Strength:
    235, 225, 225
    -Completely underestimated the 2 second rest at the top, kept it short but some reps were longer than 2sec.

    Conditioning:
    PC@165(86%)
    HSPU-2rnds/35lb plates-3rnds/25lb plates
    24cal AirDyne
    TWT: 16:37
    -Couldn’t feel my fingers during conditioning, it was a toasty 14 degrees in my garage.

    M/F/S
    4/6/2

  16. BBG:
    1.) 155, 155, 155×4, 155x3fxf, 155x3fx2
    2a.)135, 135, 135
    2b.)195x4fx1, 195×5, 205x4fxfx1

    Strength:
    1.)215, 215, 225x9f

    Conditioning:
    225 PC (last time tested PR =230)
    Homemade PVC parallettes to deficit of 2 Troy 45# bumps – every round broken some up to 3x
    3:58, 4:31, 4:23, 4:28, 5:32 = 22:52TWT

  17. Olympic Lifting
    1)120×5×5
    2a)45×3×3
    2b)155×3×5

    Strength
    HBBS: 225×3×10

    Conditioning
    LOL🙂

    M/F/S
    2/3/3

    When is the non competitive exercising s&c program being unveiled? I could give a fuck about the open/games/local throw downs.

  18. Went light today.. 1st day back since Wodapalooza. Body is still pretty tired.

    BBG:
    1) completed at 85#
    2a) completed at 85#
    2b) done at 95#

    Strength: skipped

    Conditioning:
    Only did 3 Rounds
    Cleans at 135#
    HSPU done with 3 45# plates on each side and ab mats.

    3:45
    4:06
    3:56

  19. BBG

    1) 145 across

    2a) 135 (just sat in the bottom for 10 seconds each rep rather than taking the 5 steps. the movement was hurting my wrists)
    2b) 135 this really feels like shit

    HBBS – 185/205/205 (coulda gone heavier, but they wouldn’t have been as fast)

    Conditioning
    **didn’t have time at the gym to do it. attempted to do it in my garage at home while it’s 10 degrees outside. stupid move. barbell doesn’t rotate well, everything feels like shit and my hands were frozen. not to mention i can’t drop the weight cuz they might as well be iron they are so hard. ended up doing two rounds before calling it a night. i was looking forward to this one, it’s a combination i really need work on.

  20. BBG:
    1) 135
    2a)95#
    2b)175

    Strength:
    Finishing up own program, will hop in on strength when done

    Conditioning:
    PC 190# (80% of 1 rep PC)
    Only had slight deficit on HSPU
    TWT: 12:16

  21. BBG
    1. 73, 83, 88, 88, 88
    2a. 53 all
    2b. 103, 108, 113 (coming down on these is the worst part)

    Strength
    113, 123, 128

    Cond
    Rd 1: 3:54 (133 PC, 4 HSPU with 8″ deficit on parralettes, added 15 lb plate (so, about a 5″ deficit after that)
    Rd 2: 3:00 (123 PC after Rd 1, same HSPU)
    Rd 3: 3:08
    Rd 4: 2:54
    Rd 5: 2:58

    Total working time – 15:54

  22. 1)155-155-165-175-185, pretty smooth today
    2a) 135 for 9×1. Pretty comfy down there today.
    2b) 235 for 3×5.
    3) 275 for 3×10, fast and smooth today

    Cond) 1 round in 2:40 @ 225. power cleans felt so heavy. HSPU off the floor.

  23. BBG:

    1)145
    2a)100
    2b)1×5 @ 155, 2×5 @ 165

    Strength:

    315, 315, 315; all sets were done in +/- 20secs. Didn’t feel up to 360, after standing around and talkin’.

    Cond:

    7:20, 4:22, 4:43, 4:42, 4:57. Hang-Cleans from above knee @ 225 and Hi-Temp like 45# Rogue plates for HSPU deficit.

  24. HH snatch
    85-85-95-95-105

    Ducks
    35-45-55
    Sn grip pp
    105-125-145

    Hbbs
    160-165-170

    Cond
    2:22
    2:18
    2:13
    2:32
    2:37
    Total- 12:02

    Thought that strict HSPU would be enough of a challenge since I’ve only done kipping for like 7months. Glad to know that strict HSPU strength has progressed without practice. Power cleans at 150, unbroken. Should have done 160.

  25. Snatches @ 125# (lots of speed)
    Duck walks @ 125#
    SN gr pp @ 95# (shoulders not recovered from weekend competition)

    HBBS : 205, 225, 285 ( fast, no pause at top)

    Met-con: 11:16 working time
    Used 195# for cleans and standard hspu
    (I can barely string them together)

  26. BBG:

    1. 85#

    2a. 65#
    2b. 85#

    Strength:

    135#

    Cond:

    4:04, 3:11, 3:08, 2:58, 3:18

    135# first 3 rounds, last two 145#
    Regional standard HSPU

  27. bbg
    1) 65, 70, 75, 85, 95
    2a) n/a
    2b) 105, 110, 115

    strength
    130, 145, 150

    cond.
    total working time: 23:44
    4:45, 3:52, 4:37, 5:30, 5:00
    3 mins rest b/w rounds

  28. Does anyone do the Snatch Grip Push Press with the BB from behind the neck? I have a 200lbs Snatch, 100 @ the DuckWalks are ok – but can no way to manage 100 on that exercise.

  29. BBG
    1) 135-155-165×4-165-165×4
    Strength
    225-245-275 and tweaked my back a little. Intimate time with the foam roller. Live to fight another day

  30. 1) BBG:
    60kg for 4 sets, and 65kg for the 5th
    2a) 40kg
    2b) 60kg, 70kg, 80kg

    Strength:
    270lbs, 275lbs, 280lbs

    Conditioning: HSPUs with a 45lb plate and a 10lb plate stacked, abmat for head.
    – 2:30
    – 2:38
    – 3:17
    – 3:08
    – 6:40 (ef HSPUs)

  31. 1) 55, 60, 65, 70, 70kg
    2a) 50, 45, 45kg
    2b) 75kg across

    3) 90, 100, 110kg (no pain in adductor and no band around knees, progress)

    Conditioning @ 7″ for 2 rounds then 6″ for last 3rds
    2.35
    4.32 (comedy of errors on HSPU)
    2.45
    3.02
    3.02

    All cleans as singles in 25-30 secs (felt heavy today), UB HSPU then 4/1/1/1/1, 6/2, 7/1, 5/3. Rows about a minute each.

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