130319

>St. Lou’s, as a father would give his children advice, so will I to you…

Remember two things always:

1) Stepping onto a high object will always be more functional than jumping on one (especially if you’re getting attacked by a bearcat, or exercising for points).

2) KEEP YOUR LEGS STRAIGHT!
20130318-122017.jpg


>I remember back in 1942 when I Snatched my BW for the first time. The city of Alexandria made me king for the day, and Whitey Ford let me throw the first nine pitches at a Washington Senators game (they wanted to keep my pitch count down). Nowadays BW is what these whipper-snappers are warming up with, and apparently one-and-a-half times BW is the new standard.

Luckily, my Australian adopted son, Brandon Swan, may be the first to get there (yes, he’s wearing PINK nanos).

Brandon Swan – 124kg Snatch (274#) @ 85kg:


WOD 130319:

BBG

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

*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.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Conditioning

4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.

64 responses to “130319

  1. Hey everyone!
    I have a spot available for the Murfreesboro, TN training camp April 3-5.
    I injured my knee and am unable to attend. I just had surgery on Friday morning- total ACL reconstruction, torn medial and lateral meniscus, torn MCL, and I took a 5mm x 15mm chunk out of my joint, so they microfractured my femur. SO, there is absolutely NO way I can go…
    If anyone is interested, email me- kjkadrmas@gmail.com

  2. I am trying to sell my spot for the Outlaw North training camp in Stoney Creek, Ontario, Canada, 29-31 March. $299 OBO.

  3. BBG
    72 kg (Based of 95) 13/14

    Strength
    120, 126, 133 (Based off 140)

    Conditioning
    All rounds around 4:00 (Subbed 80kg power clean for 60 kg power snatch)

  4. BBG: 17/17 @ 100kg

    HBBS: 5×152.5, 2×3 x162.5, 3×1 x170kg
    Fail on 3rd rep @90%

    Conditioning
    3:05
    3:10
    3:17
    3:25
    = 12:57 total working time

  5. 1) 8/10 then 3/3 at 215lbs. This ended up being much harder than I thought it would be.

    2) I got completely stapled by 85%, dropped to 315 for 3×5. (off 425)

    Cond) 1 round in 5min, then I quit. Just gassed. Hopefully this was my last morning session, ever.

  6. BBG
    11/14 @ 125# (based on 165#).
    Strenght: off 200#. MY max is 230# but havent been squating a while, so could not even imagine squating 95% of 230#.

    Conditioning: 28:30min. total working time. rx

  7. I thought total working time is including rest period, but reviewing comments it seems to be just time of rounds:
    4:25
    4:11
    4:13
    4:11
    17mins.

  8. Sorry if too Noob of a question but how much are we supposed to power snatch in the conditioning. Just started following this site recently.

  9. 14/14 @ 195

    Off 355

    Conditioning – only had time for 3 rounds

    4:00 (could tell I wasnt working hard enough here)
    3:30
    3:40

  10. 17/17 at 215# (ouch)

    squat off 365# all makes

    2:53
    2:52
    2:52
    2:53
    Rowing is the work of the devil all around 1:50

    • lulz…ur doing ur splits around 1:50 and your rounds are all near 2:52?! DUDE, work on rowing and u’ll be a beast. With your strength u should aim to do these splits at 1:40. Helpful criticism lol

  11. Noob here, just started 3 weeks ago – what does the rest ratio (Rest 1:1)mean? Say you finish first round in 3mins, does that mean you rest 3mins before starting the next round?

  12. Bbg
    225 10/10 then 5/5 being a Puss

    Hbbs off 385 no misses

    Cond-
    2:50-2:52-3:02-2:57
    Rows at 1:40-44

    2/3/7 (knees, fucking 13.2)

  13. 03.19.13
    1. 12/13 (235#)
    2. HBBS – (325 – 345 – 365)
    3. TWT: 16:01 (353-406-406-356) Devastating.

    Video of HBBS to be posted tonight.

    sdsprp.blogspot.com

    DJ

  14. BBGym:
    1) Off 210
    19/19

    Strength:
    1) Off 300
    failed 1 set @95%

    Conditioning:
    *40cal AirDyne for row
    17:17 TWT

    M/F/S
    7/7/9
    -Tweaked my lower back yesterday, can barely bend over. Hoping I can just train through this.

  15. 1) EMOM for 5 minutes:

    BBG
    13/15 @ 230

    HBBS off 385

    Conditioning
    3:17
    3:10
    3:18
    3:17
    Total 13:02

  16. bbg: 16/16 140#

    strength off of 195#

    worked up to 2rm power snatch 135#

    conditioning:
    4:58
    5:03
    4:52
    5:13
    subbed 50 53# sdhp for rowing (way harder for me) did power snatch at 115#

  17. BBG
    200 18/18
    Squat off 400
    Dropped some weight off the 90% for the last set cause I’m a pussy
    Cond
    3:07
    3:14
    3:08
    3:21 rowing blows

  18. Bbg –

    @ 225 21/21

    Str –

    only 2×2 @ 90% could not get that 3rd rep either set

    Cnd –

    3:21
    3:20
    3:21
    3:21

    TWT – 13:23

  19. BBG:
    1. 120# 10/10 and 6/6

    Strength:
    1. Off 200# one fail at 95%
    Felt a lot better bouncing out of the bottom and staying more upright like Rudy taught us this weekend.

    Cond:
    4:59, 4:27, 4:37, 4:47

    Apparently I turn into a spaz when I have to power snatch 95#.

  20. No Jerks, shoulder inflamed and sore when overhead with load.
    Did 3x Squat Clean @ 75% of Clean for 5 minutes then 2mins reps.

    1) 15/15, 10 (100kg)
    2) No squats, legs are toast. Getting some extra mobility, trigger point & recovery done.

    Conditioning: (did PC @ 70kg or 155#)
    3.15
    3.20
    3.15 (shorter rest before this one because my math was bad)
    3.07

    1.50-1.51 rowing splits
    Finally felt energised by the end of this. If I had to do 4 more intervals I could of held low 3’s no problem. Definitely could go harder and go sub 3 on all 4 intervals if feeling better from the beginning but it is what it is.

  21. BBG:
    1.) 205 15/15

    Strength:
    Completed based off of 305

    Conditioning:
    3:24
    3:30
    3:26
    3:25
    Rows all around 1:40

  22. BBG

    15/15 @ 245. This killed me.

    Strength
    Off 395
    Felt good but then I bumped over 95% for my last two reps and failed.

    Conditioning

    3:11, 3:08, 3:17, 3:24 Rx’d.

  23. 10/10 at 135, 10/10 during the AMRAP.

    Strength off of 235. Easy. Went for a PR for the last two singles. Got 240, missed 245.

    Conditioning: 3:29, 3:23, 3:46, 3:44.

  24. 10/10 at 120, 7/7 during AMRAP.

    Strength off of 240.
    203, 213, 223 (should have done 228, but felt really tired)

    Conditioning: 4:00, 4:11, 4:12 (skipped last round, ran out of time)

  25. Yesterday was odd. After BBG, my lifts got better with fatigue. Nonsensical!

    BBG
    10/10 @ 200
    7/8 2 min AMRAP

    STR
    315/335/355 2nd rep at 335 was significantly more solid than 1st… same with 355. skipped 3rd rep at 355, looked at the clock and went “oh crap, i gotta get outta here” last week, i skipped all singles at 335 after the stomach virus weekend due to lightheadedness, 2 triples this week at that weight, i’ll take it.

    CND
    !! I need to work on this combination !!
    **all rows around 1:53
    3:55 (7 singles) form sucked, pulled 550m, oops, wasn’t paying attention
    4:00 (3 doubles + 1 single) figured out my form
    3:44 (set of 4 + 3)
    3:28 (7 straight) **why didn’t I do that the first 3 times *smh
    15:07 TWT

    side note: playing with carb backloading right now. 2 nights in with backload. it is far more difficult to eat my days worth of carb in 2-3 hours than I thought it would be.

  26. BBG

    1) 17 @ 125

    Strength

    HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

    based on 225#

    Conditioning

    4 rounds for total working time of:

    Row 500m
    14 Lateral Burpees (over bar)
    7 Power Snatches @95#

    3:42
    3:41
    3:45
    3:45

  27. Cleans @ 200# 14/14

    HBBS:
    1×5 @ 310# all
    2×3 @ 330# set 1 missed 3rd rep
    1×3 @ 345# all
    This was heavy and terrible. Major accomplishment for me to get through.

    Conditioning:
    4:10
    4:00
    4:15
    3:58

  28. battling a nagging shoulder/trap issue😦 keeping the overhead and pulling work to a minimum til i get to see the massage therapist this weekend

    clean+jerk
    practiced jerk footwork and jon norths hit and catch drill

    hbbs(385)

    conditioning
    4rounds 1:1rest
    run 600m
    14lat burpees(over kb)
    14kbs/24kg
    3:25, 3:32, 3:34, 3:30

  29. Bbg –
    @ 225 19/19 no jerks, rt shoulder is really sore

    Str –
    Done off 365, no miss’s, some close calls but I fought them off. legs are toast. I initially looked at the weights/reps and thought no f’n way. Then I realized my fellow outlaws are making these lifts and said F’ it, there is no reason I can’t. I love this shit!

    Cnd –
    All were around 3:40

    MFS 1/5/5

  30. First time poster but I have been lurking for a few weeks now.

    BBG
    Done @135 18/18

    Strength
    Percentages based off of 240 – completed all lifts

    Conditioning
    4:22; 4:13; 4:18; 4:13

  31. BBG
    14/15 Missed Jerk on 2nd rep of 4min
    Strength
    All messed up here. 335×5, 355×3, 355×1, 355 fx2
    Cond
    4:00, 3:56, 3:55, 3:59

    2,8,3

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