120424

>Brandon Swan – 160kg (352#) Split Jerk:


>Parker Jackson – 270# Snatch From Blocks:


>Kevin Ogar – 260# X 2 Hi-Hang Snatches:


>Paul Castaneda – 265# Snatch:


WOD 120424:

BBG

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

Conditioning

4 rounds for total working time of:

12 Deficit HSPU
15 TTB
Row 500m

Rest 1:1

*Then, after completing the final round, and its prescribed rest…

4 minutes Max Distance Sled Drags @ 200/140# using a 50′ down and back shuttle style track.

Strength

1a) 3X10 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers – VERY heavy, rest 45 sec.


GROUP #2 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

72 responses to “120424

  1. Sorry, just started Outlaw a few weeks ago. Are straps allowed for more than just the 1st pulls? I was under the impression to not use straps in the full/hang cleans and snatches, but I will start using them if it is allowed. Anyone have any clarification?

    • According to Outlaw/Pendlay you can use straps for all olympic work. Personally I only use them for first pulls/hangs. There are other post here with people asking the same questions and Rudy says to use them.

    • If it’s flat you can have someone put a car in neutral and you can push it. Personally, I don’t and I don’t really have a great substitute that I’ve found.

      • use 2 muscle up straps and put them trough the whole in 45# metal plates and then thread it through the clip. Make them equal length and then u can put the straps on like a backpack and run. works best with metal plates on carpet floor

    • We’re looping a rope/chain through one of our 300 pound tires and attaching it to the chain on a weight belt. Dragging that with the belt at our hips.

  2. Conditioning
    All rounds about 4:00
    125m on the sled @ 90kg on asphalt

    Extra Conditioning
    6 MU first minute
    All UB on subsequent rounds

    BBG – Tonight

    • BBG
      1) 70, 80, 85, 90f (jerk), 90f (jerk), 90f (jerk), 80
      2a) 140
      2b) 100, 102.5, 102.5, 100

      Strength
      1a) done at bw
      1b) 70 kg

  3. BBG
    1) 100 – 105 – 110 – 110 – 110 – 112.5 – 112.5kg
    Kept the weight low, still feeling my low back out. Got through it ok, felt better in later sets.
    2a) 160kg
    2b) 110-115-120-122.5kg

    Conditioning in afternoon

    • Conditioning
      2:50
      2:49
      2:49
      3:26
      Hspu went in last round.

      Have no rope for sled drag. Subbed for banded sprints. 26 x 10m length sprint out and backwards walk back. Harness ordered.

      Strength
      1a) GHR assisted
      1b) Reverse Hypers, 90kg

  4. I was wondering on how to scale HSPU to the most effective way to get them? I have some issues with my shoulders and building that strength is a long road for me to walk, and I have tried Box HSPU but that put me out of the game for 2-3 days with the bad kinda pain, is it basicly just do push ups?

    • Build strength before going to deficits. Use an abmat, or even use two or three abmats til your comfortable and start taking an abmat away when possible until you can do hspu even with the ground. Then go for deficits. Learn to kip, and get you strict press weight up. Don’t forget mobility.

  5. 1) 125kg, did 1 hi-hang clean at 130 but missed the second

    2a) 160kg
    2b) 120kg

    Cond) 2:50, 2:48, 3:00, 4:00, last set of HSPU’s I hit major lactic. Did 8 reps then singles

    Sled drag – 135m, looked down and had no legs left

    Extra) 10 ME then the 3’s were comfortable

    Midline) 15kg for GH raise and 3kg med ball for hypers

  6. BBG
    1) 60kg, then 70 x 6
    2a) 100kg, 120, 125, 125
    2b) 250#, 260, 265, 265

    Conditioning – 21:45 (can’t wait till conditioning gets better!)

    Out of time

  7. hspu deficit should be what we have been using for conditioning? 2 45s and abmat for dudes and 45s and abmat for chicks? or we going shooters choice and a huge stack of 45s like sasser and simmons are gonna do?

  8. I’m almost embarrased to post after the monster numbers that people are putting up like kobe
    1: 175#
    2a: 175#
    2b: 135# (working speed out of the bottom)
    cond inc after work

  9. 2A) 315-315-335-336
    2B) 275-296-315-335

    Conditioning:
    3:15
    3:30
    3:40
    4:10

    Sled pull: about 350 feet?

    GH raises and reverse hypers done.

  10. BBG:
    1) 90-95-95-100-102.5-102.5-105Kg
    2a) 145Kg (+5Kg)
    2b) 112.5Kg (+2.5Kg)

    Cond:
    3:13/3:16/3:27/3:22
    HSPU as last week, 6 and 6 w/ 10 seconds rest
    TTB 8 and 7 w/ 8 seconds rest
    All deviations came on rowing times.

    MFS:
    585

  11. 1: 100×2 – 90 – 92,5 – 92,5 – 95 – 100 – 102,5×5
    2a: 130 – 140 – 140
    2b: 105 – 105 – 106

    Conditioning:
    around 4:02-4:10 – HSPU was the killer (4-4-4)

    Strength:
    GH: 5kg – 6,25kg – 7,5kg
    Hyper: 40kg – 50kg – 55kg

  12. From reading the comments, a sled drag would be with your back facing the sled and running/walking dragging the sled behind you, correct?

    And just to clear up for future reference, a sled pull would be the oppositie with you stationary, pulling a sled towards you using a rope, correct?

  13. Cond-

    2:54, 2:51, 2:53, 2:53

    *Before I did EMOM 10 mins alternating between 3 OHS w/ 205# and 3 Deadlifts @ 315#

  14. Did not have internet yesterday and guessed. Turns out I kinda guessed in the ballpark for today. Didn’t do clean pulls though.
    1)5×3 Hi Hang Clean and 1 Jerk
    135# (75% of 175)
    2)5×3 Tempo Front Squat
    185#(75% of 250)

  15. 1) 185-195-205-205-215-225-225
    tried at 240, missed 2nd clean. jerks were fine.

    a) 285
    b) 205 (dogshit today, -20# from last week)

    Cond 45# plates no abmat
    3:18
    3:59
    3:56
    4:20

    T2B UB, HSPUs went adios 4th round.

    GHR bodyweight
    RH 210#
    Long day.

  16. CnJ- 185 stayed light
    1st pull- 267 (got some more plates finally but not enough lol- this is everything in the garage now)
    FS- 215, 225, 235 (butt did not stay under me) 225

    METCON-
    2:14
    2:13
    2:16
    2:18

    UB. Had to sub 400 m run for row. 45# bumpers and abmat

    3×10 good mornings 115#

  17. BBG
    1) 265, failed jerk at 275
    2a) 325
    2b) 225, 255, 280, failed 2nd rep at 305
    Conditioning
    12:40 TWT

  18. bbg
    1)245×2,255×2,265×2,275
    2a)345 across
    2b)265×2,275×2
    cond
    4:48 (2 45s head to floor, bit off a bit more than i could chew here)
    3:20 (2 45s and ab mat)
    3:10 (2 45s and ab mat)
    3:48 (2 45s and ab mat, blew my load in round 3)

  19. BBG:
    1.) 205, 210, 215, 220, 225, 230, 235

    2a.) 275, 275, 290, 290
    2b.) (Smolov FS Week 2:) 195×3, 205×3, 220×3

    Conditioning: HSPU 2 High Temp 45’s and Abmat
    3:20 ~ HSPU UB, Row 1:42
    3:34 ~ HSPU 4+8, Row 1:46
    3:51 ~ HSPU 11+1, Row 1:48
    4:24 ~ HSPU 6+4+2, Row 1:49
    All T2B UB
    TWT= 15:09

    Sled Drag: Prowler loaded to 200# with ring straps around shoulders
    11x = 550ft

    Strength:
    1a.) 30, 30, 30
    1b.) Jerk Box Reverse Hyper: 40, 45, 45

  20. BBG:
    1) 100 – 110 no fails
    2a) 140Kg (+-0)
    2b) 120(+2,5 kg)

    Cond:
    3:02/3:06/3:12 (Everything ub, row 1.40-ish).. Had to quit, gym closed😦

  21. Bbg-
    245-265 failed a couple jerks at 275 meh

    Pulls at 335
    1.25 Fs- 305-307.5 lulz small increments

    Cond-
    2:47-2:47-3:20-2:52=11:46
    2 45s per side on hspu

    800′ drag total. 16×50′

    Ghr w 25 ouch
    Hypers 220#

  22. Bbg-
    315. I misread and did a jerk after each clean. Missed a jerk in each last set.

    2a) 365 up 10.
    2b) FS 325 up 5.

    Cond-
    3:03, 2:58, 2:50, 2:43
    A 45, 25 and a 10 for HSPU w/Abmat in between.
    Should of warmed up more, felt better with each round.

    11×50 for Drag.

    Pulled walking backwards one way, then walking forwards the other. The way it was rigged up was pretty shitty, but it worked.

    GHR w/arms extended overhead.
    Hypers unweighted. Gym was being painted. Couldnt get to any dumb bells.

    Rest day incoming!

  23. Bbg:
    1) done at 125#
    2a) done at 195#
    2b) done at 145#

    Conditioning:
    Did strict hspu in all sets until almost fatigued then went onto kips. Also done with 45# plates. 15:43 total working time.

    Strength: done with no weights.

    No sleds today.

  24. M/37/210
    BBG up to 240. Happy with clean form. Ignore the jerk it is garbage, unless you want to demonstrate what a push jerk should not look like.

    1st pull 325/ FS 305

    Did 1 set of metcon. Time was short and I wanted to play with sled.

    Pulled sled for 400 meters. I am sure it took more then 4 mins, but was enjoying the suck. Midline later.

  25. BBG:
    1) 175×2, 185, 190, 200, 215, 225(1), 230(1)(10lb PR from hang/15lbs above PR from floor), 235(racked it but couldn’t stand up, too forward on my toes)

    2a) 275
    2b) 205, 215, 225, 230

    Conditioning:
    *40cal AD for row
    3:41, 3:55, 4:31, 4:04
    400′ tire drag @160 on dirt driveway

    Midline:
    3×10 GM @145

    M/F/S
    1/4/2

  26. 1. 158-158-163-163-168-168-173
    2a. 223
    2b. 168-168-173-173

    Cond
    3:08
    3:04
    3:20 (rower malfunction)
    3:02
    Did hspu on 45s+10s to an abmat

    Sled 5x pull fwd down, drag bkwds back.

    Midline with at 15lb DB.

    8 MU, then no misses. Felt fast

  27. BBG
    1) 115,125,135,145,155,165
    2a) 225,275,295,275
    2b) 2×160
    Conditioning: Shoulders just laughed at doing HSPU’s. Not used to this much shoulder work.
    Strength: no time.

  28. 1) 225 245 255 265 275f jerk 275 (fuck yeah)

    2a) 325 x2
    2b) 245 260

    Cond: subbed 30 sdhp for row 24kg
    Didn’t time but all unbroken. Half hspus kipped.

    2/5/4

  29. BBG

    1) 225,245,265,275,285,300
    * misread and did 2 reps of Hi hang clean + jerk.

    2a) 345,345,355,365
    2b) 275,290,300,310

    Conditioning
    2:37
    2:50
    2:52
    2:56
    Older rower, spent some time every round fumbling around with the foot straps.
    -rest 4-5 minutes-
    500m run with 10# vest – 2:00
    Both calves cramping up on me.

    Strength
    1a) 25# plate behind head
    1b) 210 lbs

    Group 2 Extra
    14-3-3-3-3

    MFS
    2/4/4 – shoulders….

  30. 1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

    135-185-205-225-245-260….oops only did 6

    2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

    260-295-325-365

    2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO

    225-245-265-285

    *Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

    Conditioning

    4 rounds for total working time of:

    12 Deficit HSPU
    15 TTB
    Row 500m

    Rest 1:1

    4:38,5:00,5:56,6:02….used the rogue parraletes with abmat on 45# plate in middle…..WOW

    *Then, after completing the final round, and it’s prescribed rest…

    4 minutes Max Distance Sled Drags @ 200/140# using a 50′ down and back shuttle style track.

    600′

    Strength

    1a) 3X10 Weighted GH Raise – heavier than last week, rest 45 sec.

    30#-55#/70#

  31. BBG

    1) 242, 242, 262, 262, 286, 306(1), 306(missed jerk)
    Single at 330 for a clean PR. Missed jerk.

    2a) 350
    2b) 305

    Conditioning

    3:04
    3:06
    3:16
    3:24

    Midline

    Will make up tomorrow.

  32. BBG
    100 105 110 120 f jerk 120 125KG f jerk
    1. 150KGx4
    2. Regular front squat 275 295 315 335
    conditioning:
    3:10
    3:47
    4:02
    5:00
    12 sled drags
    *2 45s stacked up head to abmat

    extra work
    12-3-3-3-3

  33. BBG:
    1) 255, 255, 255, 265, 275, 285, 285

    2a) 345 across
    2b) 315, 315, 325, 325

    Conditioning:
    3:17
    3:10
    3:29
    3:29
    Used two hi-temp 45’s on each side, down to abmat

    Sled Drag: 14×50′ = 700′

    Strength:
    Forgot. Damn.

  34. I felt super shitty today. Took video of myself the other day and noticed butt wink aka tucking my ass in bottom of squat. So for today I was hyper conscious of that,went light to focus on good form.

    1. Done at 125
    2a. Done at 175 last two at 180
    2b. All done at 130

    Conditioning
    23min, I’m inefficient at TTB,rather I’m learning to be efficient. They took me FOREVER.

    Thanks for the challenging programming, these past two and a half weeks that I’ve been following have been eye opening!

  35. 1) 255 x 5, 275 x 2 (no jerks collar bone is funky at the moment)

    2a) 355
    2b) 275

    Cond:
    1) 4:00
    2) 4:02
    3) 3:45
    4) 3:40
    1 x 45 on each side with ab mat. HSPU suck, TTB unbroken rows around 1:40

    Midline:
    1a) 35lb
    1b) 270lb

  36. BBG
    1) 205#/225/245/2558/2658/275/285(1 HHC)
    2a) 365#
    2b) 295#

    Cond:
    4:58
    5:20
    5:45
    6:21
    Using two Hi Temp 45s as deficit on each side is a game changer. I wanted to take one off and go quicker half way through, but kept it Rx. Also changed rest to 3 minutes of rest, I felt that resting for 6 minutes was too long.

  37. BBG
    1.) 185, 205, 215, 225(f), 225 (f), 225, 235 (F jerk), 245 (f Jerk)
    Really happy with the hang clean double as my C&J pr is 250

    2.A) 275
    2.B) 225×2, 235×2

    Cond
    3:40 (Rower issues)
    3:00
    3:19
    Had to call it after 3 rounds…ran out of time today
    HSPU were a 45 hi-temp on each side

  38. BBG
    1) 230, 230, 235, 235, 240, 240, 250

    2a) 315
    2b) 270

    Cond:
    1) 2:35
    2) 2:46
    3) 2:50
    4) 2:52
    2 x 45 on each side with ab mat.

    Midline:
    1a) 35
    1b) 155 Fat Bar Deadlift

    • BBG
      1) 235, 235, 240, 240, 240, 245 (failed 2nd hi hang clean), 245(failed 2nd hi hang clean)
      Not happy with BBG today. Was not staying on heels and loading hamstrings correctly.

      2a) 315 – Clean 1st pull + high pull
      2b) 280

      Cond:
      1) 2:48
      2) 2:41
      3) 2:47
      4) 2:50
      2 x 45 on each side with ab mat.

      468″ on rough concrete.

      Midline:
      1a) 10# plate behind head
      1b) 180 Fat Bar RDL

  39. 205-225-230-230-230-230-235

    A)315
    B)245-255-265-275

    All about 4 min

    Sled – alot of times back and forth

    Extra – 1st minute 4 rest done

    Skip midline will do tommorow long ass workout today

  40. 135#

    215# (New at this,not sure if this is heavy enough or not)

    145# felt way better than last week.

    Conditioning:

    I suck at HSPU. Went with the guys old standard for my deficit of 45’s and an ab mat. Didn’t warm up properly due to time constraints.

    5:00😦

    4:16😦

    4:22😦

    4:42😦

    On the up side all T2B were unbroken.

    Where are all the other chicks???

  41. bbg:
    135-135-145-145-155-155-155

    2a) 205-215×3
    2b) 155-165×3

    conditoning did outlaw conditoning, felt dead 4:30-5:30 per round of WORK time

  42. m/34/5’8″/175lb
    BBG:
    185-195-205-215-225-235-245F
    2a) 265-285-305-325
    2b) 195-205-215-225
    Cond:
    subd SDHP for row, rest as rx’d
    2:16, 2:30, 2:55, 2:55
    no sled
    Strength:
    Rev Hyper 3×10 BW (first time actually doing either of these the right way, very tough)
    GH Raises 3×10 BW

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