130318

Well, it took all of a week to eliminate any discussions as to who the king of the Snatch is. Isn’t it amazing what a little technique work can do for an athlete who is already a monster? I actually showed this video to Jon North (yep, I’m a name dropping douche), he got scared.

Paul Estrada – 330# (150kg) Snatch:


I want to give a gigantic special thanks to Sam Schrader, who shared this with me on Friday night: Box Skipping for 13.2. We used this technique at camp with many of our female athletes. We had one go from a score of 259 to 309, and many other success stories. Thanks Sam, your addition to the “testing lab” was invaluable.


WOD 130318:

BBG

1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Skill/Midline

1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

77 responses to “130318

  1. I don’t know about anyone else but I’m not from Australia but I’m loving how the posts are early and I already know whats going down tomorrow…

  2. Wtf is this sorcery hope not die tomorrow we are going to need 4 hours for this one……love it

  3. Is anyone else having trouble viewing the box skipping video if there is one attached to that link?

    • also i’m curious what kind of cues you gave Paul to correct his over pull and horizontal bar movement? I have the same problem, and obviously it seemed to be a pretty “quick” fix for him. Thanks

  4. BBG
    80% = 84kg

    Made all EMOM lifts
    AMRAP in 2
    7 lifts

    Skill/midline
    Done

    Conditioning
    24
    1+ 52
    15
    1+22
    13

  5. 1) @84kg, 10/16
    Back tired from 13.2 and catching up Saturday’s programming yesterday, missed a few catches that shouldn’t have due to this. Up 4kg since last time though, will improve again soon for sure.

    Midline
    a) 27.5kg Weighted sit-ups (no GHD until abdominals relax, osteo’s advice)
    b) Practiced tipping into freestanding handstand, extending and staying tight. Actually started to get ok, 7-8secs no superstar though.
    c) Reverse hyper done

    Ring dips 25,13,12 (strict only, first set 21 unbroken PR)
    AMRAP – 1+42, 1+25
    Didn’t throw everything at it didn’t have it all to give.

  6. 1) 9/10 @195lbs, then 5-7 @195. Total 14/17. These felt really good after all the halting work we’ve been doing.

    Cond) 23 rdips – 1 round+10 OHS – 5 rdips – 1 round – 5rdips

    no midline. Still running out of gas on these am sessions.

  7. BBG
    1.). 20/20

    Skill/Midline
    1.) done

    Conditioning
    32 dips
    2 rounds + 1 overhead squat
    12 dips
    1 round + 15 pull-ups
    16 dips

  8. 1) 18/18 @90# (off 115#). Holly ship first were hard….it’s been loooong tim since I have done full snatches.
    Midline: done. Reverse hypers@90#.
    Conditioning:
    16dips
    1rnd+10OHS (f…ng DU)
    10 dips
    1rnd+12 OHS
    12 dips
    My dips are strict just because I am not able to make kipping😀

  9. BBG:
    1. Outlaw camp 100# 9/10 9/10

    Midline:
    1a. Done
    1b. Done
    1c. 100#

    Cond:
    16
    1 round
    8
    1 round+ 1
    5

    Was not feeling it. I’ll just say my whole body is shot from outlaw camp this weekend, two 8 hour drives, and effing step class (aka 13.2).

  10. Dumb question but does 20/20 mean the following:
    1) All 10 snatches were complete during the EMOM for 5 minutes
    and

    2) 10 attempts were made AND completed during the 2 MINUTE AMRAP?

    If so, that’s fucking ridiculous (ridiculous in a holy shit that’s awesome way) that anyone did 10 snatches at 225 in 2 minutes after the other work

  11. Bbg
    20 for 20 @ 165 (205 max)

    Midline
    Done

    Conditioning
    Dips – 34
    Amrap – 104 reps (1 rnd + 4 double Unders)
    Dips – 15
    Amrap – 73 reps (1 rnd + 8 ohs)
    Dips – 15

  12. BBG
    115, two misses in EMOM, 5 reps in AMRAP.

    Midline – skipped, was repeated in morning PT with platoon.

    CON
    Sucked baaallllllllllzzzzzzzzzz.
    Subbed Push ups for Ring Dips (sport specific work):
    38,10,16 (10? yes. 10)
    AMRAP pt1 – 40 reps
    AMRAP pt2 – could no longer hold bar overhead after 6 reps -> subbed 65, lasted until rep 13, subbed air squats with hands behind head. + 15 band-assisted-pull-ups

    Soul. Crushed.

  13. Snatch — 23 reps at 150. Missed #24

    Midline — done

    Conditioning — 50 UB Ring Dips. PR
    2 Rounds
    20
    1+ 35
    15

  14. BBG: Done at 190lbs
    10 for 10 on EMOM
    6 for 7 on AMRAP
    16 total reps

    Conditioning:
    40
    2 rounds even
    15
    1+8 pull-ups
    18

    All conditioning done with Titin vest today.

  15. 1) 19/21 @ 195

    Skill – done

    Cnd –

    38
    7rnds + 15 pull ups cant read a clock so this was only a 3 min AMRAP
    20
    1rnds + 3 pull ups
    14

  16. BBG- (so glad I hit a 15#PR on Saturday…. FML)
    8/14 for @ 185# (230 PR)- fun on the shoulders

    Mid/skill-
    Done

    Cond-
    39
    2 RDS
    19- (about the point I started not to feel my shoulders)
    1RD + 5 Pull ups
    14

  17. BBGym:
    1) Off 165
    -EMOM: 10/10
    -AMRAP: 13 reps

    Skill/Midline:
    -Done

    Conditioning:
    *Strict dips/pull-ups
    21
    1rnd+9
    17
    1rnd+3
    15

    M/F/S
    2/4/6

  18. 1) 155
    9/10 (failed last lift) and 7 in 2min for 16 total

    Cond
    27 dips
    1 + 8OHS
    10 dips
    1+ 7
    10 dips

    Midline done, RH at 120, practiced tripod and HS Walks.

  19. BBG

    17/20 @ 225#. First time squat snatching in awhile as my upper back has been weird. I might regret it tomorrow. Should not have missed 3 lifts.

    Midline – Done

    Conditioning – This was a mess.

    31
    2 Rnds
    12
    1 Rnd + 10 OHS
    15

  20. BBG: off schedule, did 1RM of both lifts, kind of.

    Midline- done. Hs holds broke just once on 2nd one, need to start working on not moving around so much.

    Conditioning

    1 minute ME Ring Dips- 20

    4 minute AMRAP- 1 round plus 31 reps

    1 minute ME Ring Dips- 6

    4 minute AMRAP of- 1 round plus 16 reps

    1 minute ME Ring Dips- 4

  21. Today’s WOD was squeezed into about 45 mins that I had before work.

    1. 11/15 @ 205

    In an effort to maintain some level of consistency with the programmed workout over on Outlaw, I completed the following accessory work to finish up.
    2. 3 x ME Ring Dips (25-22-15)
    3. 3 x 15 Strict Pull up

    sdsprp.blogspot.com

  22. BBG
    8/10 @165 EMOM
    9/9 @165 2min AMRAP

    Skill/Midline
    Done

    Conditioning
    26
    120
    13
    106
    11
    Total-276

  23. 20/20 at 190#

    conditioning
    40
    2+8
    15
    1+7dubs (fuckers walked in front of my rope and I almost lost my shit on an old lady)
    12
    everything felt shit on this. just not my day.

  24. 10/10 155 (195 max)
    9 @ 155
    Midline – done.

    Conditioning
    32
    1 round + 26
    16
    1 round
    18

    Back smoked from 13.2- only time I had to do it was yesterday- but rocked the stepups like a woman to a 308 score.

  25. 10/10 emom at 130. 6/11 in 2 min.

    Midline done.

    18 dips
    1 round + 12 pull ups (Rope broke. Pissed.)
    9 dips
    1 round + 8 pull ups
    8 dips

    Eff that workout.

  26. 10/10 at 205# for snatches 6 in 2 min w/ 2 misses

    midline done

    conditioning: made up saturdays
    6:57/22 lateral burpees Rx
    horrible, cleans killed me

  27. 1) off 240
    5min: all dubs touch and go. No misses
    2 min: 6 reps no fails.
    I’m a pussy

    Cond
    25
    1 + 15 DU’s
    17
    1+ 8 pullups
    12

    3/5/6

  28. 10/12 @ 145# (80%) 22 total

    Midline: completed.
    HS feels better and better everytime we do them!

    Met-con:
    24 r.dips
    3rnds+1ohs
    13 r.dips
    2rnds+13 DU
    Completely forgot the last set of dips: zero

    Been working on efficient pull-up kip from camp, these were the best pull-ups I’ve done in a while

  29. BBG: 10/9 @120#(80%) 19 reps total
    Skill/Midline: Done
    Cond-: 21/8/9 Ring Dips
    1 Rd+ 15OHS (pull ups – I did it outside, but started snowing)
    1 Rd (Strict pull ups- inside at this time, becasue the bar and ground getting slippery& mess)
    * Finally I could try DUs after hurt my foot, but still hurt!!

  30. BBG
    185lbs 12/15
    EMOM- missed forward on 1 stand up
    AMRAP- missed 2 out of 5 attempts, Was winded and the stand up sucked. Received the bar really well!

    Skill/midline
    Done yesterday -MISTAKE!

    Conditioning
    20
    1+ 9
    15
    1+3
    11
    MFS 2/5/5

  31. BBG @ 120. 20/20
    Midline: Done.. kinda. No freestanding handstands in this girl.
    Cond: 15 dips, 1+12PU, 5 dips, 1+6PU, 5 dips.

  32. Snatches:
    2 Fails during the EMOM, 11 total reps during the 2:00 AMRAP@175lbs

    1 Minute AMRAP Dips: 30
    4 Minute AMRAP: 2+6 Overheads
    1 Minute AMRAP: 15
    4 Minute AMRAP: 1+12 Pullups
    1 Minute AMRAP dips: 12

    Midline/Skill
    1A) Done
    1B) Mixed it up: First set was handstand hold (Couldnt seem to hold it stationary) 2nd was completely stationary the entire minute and 3rd set I spent the entire time walking.
    1C) Done

  33. BBG

    1) 13 reps @ 110”

    Skill/Midline

    1a) 3X20 UB GHD Sit-ups – rest 60 sec.
    1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.
    1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec.

    Conditioning

    30 dips

    1 rnd @ 95#

    7 dips

    1 rnd +12 @ 75#

    10 dips

  34. BBG
    1. 17/19 Missed one on the 4th minute and one during the ME
    Midline
    Done, Subbed wall HS
    Cond
    24, 1+2 DU, 12, 1+15 OHS, 10

    3/9/3

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