130205

Not enough time to write. Spent the day learning from, and hanging out with Coach Pendlay and the MDUSA team. It was a pleasure hanging out with you gentlemen (and Jessica), thanks for a great day.

Some of you may recognize the young man in the center of this pic…
20130205-001038.jpg

If you aren’t familiar with him, his name is Jon North. He is one of the best lifters in America, he has a website called The Attitude Nation (go buy some of his gear), and he can perform miracles with barbells. See below:

Jon North – 140kg Snatch Deadlift + Hover Snatch:


Jay Rhodes – 230# 3-Pos Snatch:


WOD 130205:

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

2 min Max Distance HS Walk

-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30

-then-

2 min Max Distance HS Walk

94 responses to “130205

  1. BBG:
    1: 100, 110, 115, 115, 117.5, 120(fail hi-hang), 120kg(fail hi-hang)
    2a: 120kg
    2b: 90, 2x 87.5kg

    HBBS: 130, 140kg

  2. BBG
    1) 185, 195, 205, 215, 225, 235, 245
    2a) 185
    2b) 225, 205, 205
    Strength- 285, 325
    Cond- Subbed MU’s for HS walk
    11
    28,28,25= 81
    12,12,13= 37
    527, 536, 543= 1606
    6

  3. BBG:
    1) 80-85-90-95-100(M)-100(M)-90Kg
    2a) 80Kg
    2b) 80-90(4)-85

    Strength:
    1) 110Kg
    2) 125KG

    Cond:
    58 feet
    1) 17-13-33
    2) 19-14-35
    3) 22-15-36
    44 feet

    MFS:
    555

  4. Bbg –

    1) 245

    2a) 205
    2b) 225

    Str –

    1) 400

    Cnd –

    112 feet

    Kbs 26 – 23 – 23
    Bbj 18 – 15 – 15
    Row 600 – 570 – 550

    110 feet

  5. BBG:
    1)205-210-215-225-230-235-235 failed jerk

    2a)185
    2b)195

    No St (tendonitis)

    Cond:

    75 ft

    KBS 27-22-24
    BBJ 15-17-17
    Row 550-530-540

    50 ft

  6. Bbg:
    1) 85kg
    2a) 70kg
    2b) 100kg

    Strenght:
    3×5 105kg , 3×3 120kg

    Cond: didnt do hs walk

    Kbs: 23, 20, 17
    Burpee boxjump: 12, 12, 12
    Row: 442, 464, 527

  7. cond-
    handstand walk #1- approx 175 FT (dive-bomber style)
    kbs- 30,23,23
    bbj 32 inches- 18,15,15
    row- 520,512,512 (fuck you rowing)
    handstand walk #2- approx 120 FT (started about 30 seconds in because I’m a pussy)

    Legs still won’t work and I’m feeling like I’m breathing through a straw. Keep em coming.

  8. cleans 175 (no fails)
    push press 3×5/185
    pendlay row 3×5/205

    hbbs (385+) 3×5/275 3×3/315

    metcon
    practiced hs on wall
    kbs 25+20+17=52
    burpee bj 10+11+10=31
    row 560+540+540=1640
    practice hs on wall

    mfs
    3/7/3 fighting off a cold i caught over the weekend

  9. HBBS off 260

    Cond
    50 feet?

    27 – 23 – 21
    14 – 13 – 13
    37 – 31 – 33 (cals oops)

    50 feet?

    HS walk was mainly practice though I got some good 10-15′ sets in.

  10. BBG
    1) 155, 175,185, 200, 225*3
    2a) 185, 195, 205
    2b) 225

    Strength
    260, 300

    Conditioning
    No time, will make it up

  11. BBG
    1) 3 pos Clean + 1 Jerk 60-70-80-85-90-90-90
    2) 70/70
    80/80
    80/90

    Strength
    HBBS 3×5@105 KG
    3×3@120 KG

    Metcon
    HSW 10m
    KBS (24kg) 28/22/22
    Burpees box jump 15/14/13
    Row 516m/512m/520m
    HSW 12m

  12. BBG
    3 Pos Clean – 95, 115, 125, 135×4
    1 set of 5 PP @ 135#
    no time to finish PP or P. Rows now, will have to do later.

    Strength:
    3×5 HBBS @ 185

    Conditioning:
    HSW 50′
    KBS 22/23/22
    BBJ 14/14/14
    Row 499/480/480
    HSW 70′

  13. Bbg-
    1) 185, 185, 195, 205, 205, 215, 215

    2a) 165, 170, 170
    2b) 225, 225, 235

    Str-
    Based off 335# felt light.. (previous PR was 355# but only got 335# on date provided)

    Cond-
    64 feet
    22/17/15= 54 kbs
    17/15/14= 46 burpee box jump
    567/546/524= 1637 meters
    66 feet

  14. 1) 225,225,235,245,255,265
    2a)205,225,245for 4
    2b)205,225,245
    Strength
    70% 285lb
    80% 325lb

    Conditioning:
    120ft
    Kbswing 28-24-20
    Burpeeboxjump 20-16-17
    Row for distance 569,569,560
    75ft

  15. BBG
    1) 60-70-75-80-80-80-80kg
    2)a) 55/65/70
    2)b) 60/70/75

    Strength
    3×5 @91kg
    3×3 @104kg

    Conditioning
    HSW 10m
    KBS 20/22/19
    BBJ 18/16/16
    DU no count.
    HSW 5m

  16. 115,120,125,130x2sets, 135x2sets #’s
    1a.110,115 (ugly so went down last set),105
    1b. 125
    hbbs @145 &165
    Cond. rx
    36′
    21/19/18
    17/15/16
    467/458/458
    30′

  17. Slam Bars, Kill PRs!

    1) 225 x 6, 275(dumb)
    2a) 205
    2b) 275

    HBBS off 395

    Conditioning

    120′
    25, 21, 21
    15, 14, 14
    568m, 560m, 572m
    90′

  18. 135, 155,165, 185, 185, 195, 205
    PP 135, 155, 185
    Rows 135, 165, 175
    HBBS based off 315 legs still very sore. Dropped weight down to 135 for rehab high reps

    M/F/S
    1/4/8(legs only)

  19. BBG:
    1) 103×2, 113, 118, 123, 128(failed high), 118
    2a) 93, 103, 113
    2b) 123

    Strength:
    175, 200

    Conditioning:
    60′
    25, 23, 18
    15, 17, 18
    461, 438, 462
    42′

  20. Still raped from Saturday haha
    3 pos. cleans: 165,165,185,205,215(jerk fail), 225(Hang PR, missed the 3rd position)

    Press: 165,185,190
    Pendlay: 245,245,275

    HBBS: 245, 275

    Conditioning:
    45ft hand stand walk
    Round 1: 21kbs, 13bbj, 481m
    Round 2: 19kbs, 12bbj, 523m
    Round 3: 19kbs, 12bbj, 495m
    70ft hand stand walk

  21. BBG
    1) 125-130-130-135-135-140-140#
    2a) 115-115-120
    2b) 120-120-120

    HBBS
    157.5-180

    Conditioning
    48 ft
    KBS 24-20-17
    BBJ 15-14-13
    Row 480-465-448
    24 ft

  22. 1) #185

    2a) #135
    2b) #185

    HBBS- #255, #290

    40′
    kbs- 27,15,14
    Box- 16,13,15
    Row- 532, 513, 488
    33′

  23. bbg
    1) 105, 115, 125, 135, 140, 145, 155 failed on jerk
    2a) 115, 125, 130
    2b) 105×3

    strength (based off 230)
    160, 185

    cond
    subbed shoulder touches for hs walks
    kb swings- 17, 14, 13
    burpee box jumps- 14, 15, 15
    row- 473, 478, 478

  24. Weightlifting
    1) 185x6x1, 205x1x1
    2a) 185x3x5
    2b) 205x3x5

    Strength
    HBBS
    240x3x5 (70%)
    275x3x3 (80%)

    Conditioning
    LOL
    31, 10, 520m
    31, 12, 536m
    30, 11, 528m
    LOL

    M/F/S
    3/4/5

  25. BBGym:
    1) 2×165, 170, 175, 180, 185, 190(failed jerk)
    2a) 150, 155, 165(4)
    2b) 2×155, 160

    Strength:
    1) Based off 300

    Conditioning:
    *50#Kb/2min AirDyne for cals
    2min ME ring dips: 30
    37, 16, 42c
    32, 16, 36c
    38,15, 37c
    2min ME ring dips: 25

    M/F/S
    2/3/3

  26. BBG
    1) 225
    2a)185x 2 , 195
    B) 225×3
    Strength off 400.
    280
    320
    Cond.
    110 ft
    27,28,26
    21,18,18
    551,537,528
    90 ft I think

  27. BBG
    1- 110kg for all missed jerks on set 4,5 and 6

    2a- 85kg for all

    2b- 105kg for all

    Strength
    Based of 180kg but on sets of 5 done +10kg without realizing and first set of 3 +10kg then I realized why I felt way heavier then it should have lol.

    Conditioning
    HS walk- 25m and 25m
    KBS- 30,30,25
    BBJ- 15,15,15
    Row- 581,564,562

  28. Bbg –

    1) 215,215,225,225,230,235,240

    2a) 185,195,205
    2b) 255

    Str –

    1) 385

    Cnd –

    80 Shoulder touches

    Kbs 25 – 20 – 20
    Bbj 15 – 14 – 13
    Row 540 – 520 – 520

    70 Shoulder touches

  29. BBG:
    1. 115#
    2a. 105#
    2b. 95#

    Strength:
    Off 200# no fails

    Cond:
    Practiced and did shoulder touches for 2 mins because I was only getting about 5ft.

    Kbs 30-20-15 (last round a kid hit me with a basketball, he almost got hit with a 24kg kettle bell! Lol)
    Burpees 16-15-14
    Row 423-448-465

    Practice/ shoulder touches

  30. BBG.
    1) 185,185,185,205 Throughout (Did these all power because that’s what I suck at)
    2a) 175,185,200 PR
    2b) 205

    Strength.
    Just did the 3×5 My hip still isn’t fully recovered

    Conditioning.

    180ft.
    KB Swings 20,21,20 (There was a sharp point digging in my skin during the swings.)
    BBJ 19,15,14
    Row Nope
    125ft.

  31. BB Gymnastics

    1) 113, 118 (forgot jerks… oops!)
    2a) 3X5 Push Press – 95, 105, 110
    2b) 3X5 Pendlay Rows – 93, 103, 103

    Strength

    HBBS based off 240, focus on getting LOW.
    .

    Conditioning

    Yeah! HS Walks are my favorite thing!

    130 ft (approx. 90 ft unbroken)

    KBS 25, 23, 21
    Burpee Box Jumps 12,12,12
    Row for Distance 147, 173, 168

    105 ft.

  32. BBG:

    1) Mid-Hang Power Cleans w/o Jerk @ 225
    2a) 150, 160, 170; left shoulder didn’t bother me, as much.
    2b) 215

    Strength:

    70% @ 330, 80% @ 375

    Cond:

    Didn’t measure HS Walks

    KBS – 25, 25, 25
    BBJ – 14, 17, 17
    Row – 530, 509, 518

    Didn’t measure HS Walks

  33. Bb gymnastics
    1)165,185,185,200,210f,205,215fjerk
    2a)165,180,175
    2b)175,180,180
    Strength
    230,260#
    Conditioning
    75ft
    25,22,21
    16,10,13
    546,478,528
    45ft
    5/5/5

  34. 7*1 3 position clean + jerk
    all at 245
    3*5 push press 225
    3*5 pendalay row 245

    Back squats off of 480

    Conditioning
    handstand practice
    kb swing 30/26/21
    Burpee bj 16/15/12
    Row 578/545/527

  35. 1) 225# across
    2a)185,195,200
    2b) 225,245,255
    Cond:
    HSW
    •practiced (need to learn)
    KBS
    •17,23,20
    BBJ
    •14,15,13
    Row
    •600,554,520m
    HSW
    •practiced

    Need to learn how to HSW.

  36. Strength
    225 & 255

    Conditioning

    3rounds
    1:00 ME KBS 32kg. 20,18,18 = 56
    Rest:30
    1:30 ME Burpee box jumps 30″ 12,10,10= 32
    Rest:30
    2:00 ME Row Distance 577,561,673= 1711m
    Rest:30

  37. BBG:
    1.) 205, 205, 205, 205, 215, 225(f on hh stuck @ bottom)
    2a.) 175, 175, 185x3fx2
    2b.) 145, 155, 165

    Strength:
    1.) 215, 215, 215, 245, 245, 245

    Conditioning:
    30′
    24, 22, 22 = 68
    15, 13, 13 = 41
    554, 544, 535 = 1633
    32′

  38. 5/2/7 (woke up in pain from my shoulder/neck tightening up overnight, spent most of morning trying to alleviate it) during the workout I felt solid

    1) 185/205/205/225/225/235/245 (PR 3-Pos and PR hang)
    2a) 185 across – weight was moderately difficult. still battling the shoulder issue, wanted to work hard but didn’t want to aggravate it.
    2b) 185 across – same as above.

    Strength
    off 400, no fails

    Conditioning

    75′ HS walk
    KBS – 31(PR)/25/24
    BBJ – 17/18/14
    Row – 524/533/531
    68′ HS walk

  39. M/27/5’7″/152
    WOD 130205:
    BB Gymnastics
    1) 7X1
    3 @ 115
    3 @ 135
    1 @ 155
    2a) 3 x 5
    3 @ 135
    2b) 3X5
    3 @ 205
    Strength
    HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80%
    3 @ 155
    3 @ 175
    Conditioning
    2 min Max Distance HS Walk
    -then (no rest)-
    80 ft.
    3 rounds for total reps of:
    1:00 ME KBS 32/24kg
    9 @ 79#
    12 @ 79#
    14 @ 79#
    1:30 ME Burpee Box Jumps 30/24″
    13
    13
    12
    2:00 ME Row for Distance
    478
    466
    473
    -then-
    2 min Max Distance HS Walk
    85 ft.

  40. 1) 225-225-235-235-245-245-255. All caught power, dealing with CTS and not bending my wrist back
    2a) 225 for 3×5 rows
    2b) 205-225-225 push press

    Str) 295-340

    no cond

  41. BBG

    1) 225, 245/250 (failed hi hang on each)
    2) 205
    2b) 185

    no time for squats😦

    Conditioning

    KBS – 28-23-25
    BBJ – 19-19-17
    Subbed AD for Cals – 39-30-34

  42. 1) 135,135,135,155,155,185,185
    2a) 185
    2b) 155
    Strength) off 335
    Conditioning)

    KBS – 19,15,15
    BBJ – 9,7,8
    Row – 497, 492, 527

  43. 1) 225-255 by 5lbs fail at 255.

    Squats
    245 & 275 done

    Cond:
    ~120ft
    25 26 27
    14 15 15
    Ran 400 each set.
    ~ 70ft

    2/5/4
    Felt slow.

  44. BBG:
    3 Postition: 185,205,225,235,255,265,275 (Didn’t jerk coming off back tweek don’t want to risk re-injuring:
    Row- Did machine 3×8
    Push Press- 225

    Squat- Did all 6 sets at 70% because of back
    335lb

    Conditioning:
    50 ft
    KBS- 79
    BBJ- 51
    Row- 1606
    Did handstand holds against wall last 2 minutes

  45. Like a lot of folk, still feeling the effects of Saturday. Good Gawd.
    185 cleans
    175 push press
    175 pendlay row

    225, 255 back squat

    HS hold
    Kbs 22,20,21
    BBJ. 15,13,14
    Row- screwed this up. 506, 500, 506
    HS hold

  46. anyone seen any of sam dancer’s pr’s lately? dude did 405 back squat for 22 reps and has a 7:30 helen,c&j 395 and is approaching a 315 snatch. Its absolutely sickening.

  47. BBG
    1) worked up to 255, missed from hi hang @ 265
    2a) 195, 205, 215
    2b) 215, 225×2

    Strenf
    70% – 275
    80% – 310

    Conditioning
    HS Walk – 90′
    KBS – 26, 21, 19
    Burpee BJs – 15, 14, 12
    Row – 613, 594, 570
    HS Walk – 75′

  48. 3pos cl 145-145-155-155-165-165-165
    Pp 125-135-145
    Pr 115-125-135

    Skipped those squats

    Conditioning
    144ft
    KBs 25-27-27
    Bbj 16-15-14
    Rower didn’t work- airdyne .48 – airdyne .44
    150ft

    Def had some clock issues-probably got bonus rest.

  49. Gym
    1) 250, 255, 260, 265, 270 (F J), 270 (F HiH), 270
    2a) 240
    2b) 255

    Str:
    Off 385

    Cond:
    125ft
    KBS – 21, 22, 20
    BBJ – 14, 16, 15
    Row – 535, 520, 552
    88 ft

    BBJ destroy me.

  50. BBG 70 80 90 100 110 115 120kg no fails
    2a 90 95 100kg
    2b 100kgx3
    bs off 400

    conditioning
    130 feetish
    KB 27-27-27
    BBJ 15 13 12
    Row 554 555 550
    80 feetish

  51. 1) 135, 135, 145, 145, 155 (missed high hang), 155, 165 (missed high hang)
    2a) 135, 135, 135
    2b) 135, 135, 135

    HBBS: 180 & 205

    No time for conditioning. Shoulders are toast today.

  52. BBG
    1) 1×133 – 6×138
    2a) 113
    2b) 133

    Strength
    HBBS
    215 – 245

    Cond
    HS walk – actually got a couple steps for my first time! So like 1 ft
    KBS – 20-16-14
    Burpee box jumps – 15-18-14
    Row – 487-443-424
    HS walk – got a few steps again🙂

  53. Yadda yadda yadda…still sore from saturday…blah blah blah….
    Sack up! I’ve been sore for four years.

    BBG: 185-205-225-235-245-255-275
    2A) 185-225-235
    2B) 185-195-205

    Strength: 335/385 No fails

    Conditioning
    Handstand walk 1: 157 Feet
    KBS: 30-30-24
    BBJ: 16-16-15
    Row: 591-586-571
    Handstand walk 2: 128 feet.

    Felt good tonight
    2/4/4

  54. BB Gymnastics:

    1) 95, 115, 125, 135, 145, 155, 165 (f on last position)
    2a) 3X5 Push Press – 135
    2b) 3X5 Pendlay Rows – 135

    Strength:

    HBBS (based off 130129)
    3X5 @ 200
    3X3 @ 225

    Conditioning:

    HS Walk – 27ft

    KBS 32kg – 20, 17, 15
    Burpee Box Jumps 30″ – 22, 18, 16
    Row for Distance – 415m, 439m, 465m

    HS Walk – 18ft

  55. BBG
    1) 125#
    2a) 125#

    Cond
    HS walk – 150 ft
    KBS – 20-18-15
    Burpee box jumps – 15-16-15
    Row – 423-413-410
    HS walk – 175 ft

  56. I wanted to punch the entire day in the dick. Fearful I wouldn’t get a chance to workout, but then I did. Dealt with some pilot back issues mid-conditioning, spent 9 hours in the blackhawk today so definitely hurting. Only drank 3 bottles of water total on the day because I can’t get out to go to the bathroom. But, all in all, the workout went better than I had hoped.

    BBG:
    1. 105-105-115-125-135-140-145(f)
    2a. 115-115-125
    2b. 125-115-115

    Strength:
    HBBS. 160-185

    Conditioning:
    HS Walk- 43′
    KBS- 21-25-21
    BBJ- 14-13-14
    Row- 470-490-487
    HS Walk- 35′
    (felt shitty)

  57. 195,195,205,205,215,215f,215
    205,195,185
    165,165,165
    Off 345 BS
    didn’t count walk
    21,17,14
    10,7,8
    563,531,463
    Didn’t count walk

  58. BBG:
    1. 165, 185, 195, 200, 205 failed jerk, 205, 210
    2a. 165-185 failed fifth, 185
    2b. subbed clean pulls

    Strength:
    HBBS. Did yesterday

    Conditioning:
    HS Walk- 50′
    KBS- 22-22-19
    BBJ- 14-15-14
    Row- 536-536-548
    HS Walk- 60′
    Finally got handstand walks today

  59. BBG
    1) 185, 205, 205, 215, 215, 220, 225 (fail last clean)
    2a) 195, 200, 205
    2b) 225×3

    Strength
    Based off 335

    Conditioning
    HS Walk #1 – 79ft

    22/24/23
    15/16/13
    580/550/544

    HS Walk #2 – 73ft

  60. BBG
    1. 185, 195, 205, 215, 225, 235
    2a. 185, 190, 200 f 5th
    2b. 225, 235, 235
    Strength
    280 and 320
    Cond
    No time

  61. 1) 90kg / 95 / 100 / 100 / 105 / 105 / 110
    2) Subbed Bench Press and Ham Curls as back was feeling slightly sketchy
    Bench Press 3×5 – 205# / 225 / 225
    Ham Curls 3×6 – 110# / 120 / 125
    3) 115kg and 130kg
    4) Skipped HS walk also due to back, and subbed KB snatches @ 55# as that was the heaviest KB….oh and the rower screen is broken so had to count pulls…
    Round 1: 26/21/55
    Round 2: 24/18/52
    Round 3: 23/18/65

  62. 1) 115, 135, 145, 145, 155, 160
    2a) 135
    2b) 185

    strength off of 195

    conditioning

    sub shoulder touches 9

    kbs: 18,18,18
    burpee box jump 12,12,11
    subbed 10m shuttle run 27, 22,22

    hand stand hold 1:10, 10sec rest 35 sec

  63. BB Gymnastics
    1) 60, 70, 75, 80, 85f, 85f. 70
    2a) 60kg
    2b) 65kg

    Strength
    3X5 @ 105kg (based off 140)
    3X3 @ 115kg

    Conditioning
    sub 2 min ME double unders – 99
    KBS 32/24kg – 15,16,16
    Burpee Box Jumps 30/24″ – 12,12,13
    Row for Distance – 540m, 540m, 550m
    sub 2 min ME double unders – 110

  64. BBG
    3 pos- 105kg failed last 3 jerks
    PP- 90kg
    PRow- 95kg

    Strength
    HBBS- 112, 128kg

    Cond
    13m
    26 – 27 – 25
    17 – 15 – 14
    594- 591- 581
    17m

  65. BBG
    95, 105,115, 120,130,135 135,135
    PP= 95,110,115
    HBBS= 165, 185

    CONDITIONING
    Didnt measure HS walk Just went for 2 min
    30,27,28
    23,19,14
    did airdyne for 2 min each round

  66. 1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) –
    135#

    2a) 3X5 Push Press –
    135#

    2b) 3X5 Pendlay Rows – 135#

    HBBS (based off 130129):
    3X5 @ 70%, 190#
    3X3 @ 80%, 220#

  67. BB Gymnastics
    1) 3-Position Clean (low to high) + 1 Jerk: 205/205/210/210/215/215/215
    2a) Push Press – 185
    2b) Pendlay Rows – 225

    Strength

    HBBS: Based on 365, 255/295

    Conditioning

    80ft
    rnd 1, 22/14/583
    rnd 2, 20/12/561
    rnd 3, 20/12/562
    60ft

  68. BBG:
    1) 3 Pos. clean and 1 Jerk: 105/110/115/115/120 (failed HH so I started set over) /120/120 (failed last jerk)

    2a) Push Press: 95 could have gone up but doubt it would have been 5 unbroken if I did.
    2b) Pendlay Row: 115

    Strength: based off 200lb:
    140
    180

    Conditioning:
    HS walk: not far either time
    1) 22/9/501
    2) 21/10/484-must of dozed off for a few seconds
    3) 23/11/499

    Total reps:
    KB 66
    Burpee/BJ 30
    Row 1484 Meters

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