130506

>Brandon Swan – 20 rep Back Squat at 150kg (330#), with a save from the rack:


>Spencer Arnold on: Why do the lifts?


WOD 130506:

BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders

Midline

1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3XME UB TTB – rest 45 sec.

56 responses to “130506

  1. Anyone know of any outlaw friendly gyms near Myrtle Beach? I’ll be heading there for vacation next week…

    • maybe not outlaw-style methods, but CrossFit Vengeance hosted me for a week while I was there on vacation and Brian and the rest of their trainers and members were great and treated me like a regular. Definitely worth stopping in.

    • Conditioning
      2 Rds + 6 HSPU + 30 Walking Lunge Steps

      Didnt get time to do midline, try make it up tomorrow.

  2. BBG
    1) 50, 55f, 55, 60f, 60f, 60f, 60 kg
    2a) 100 kg across
    2b) 120, 120x 1, x1, x1, x1
    based off 150

    Rest later today

  3. WoD later today…

    Anyone have any drills/ques on pulling with the arms on the clean? I’m having a lot of trouble tackling this and its killing my right elbow. I paused and drew a line to exaderate how much I’m pulling with one arm. Thoughts?

  4. 1) 135-165-185 for the rest. A lot of misses on 2nd and 3rd at 185

    2a) 265
    2b) Done off 390 (315) Felt really good this week…

    Cond/midline later.

  5. 195×3 205×3 215×1

    2a) skipped (hamstring)
    2b) 320 (missed 2nd on last 2)

    Cnd –

    3 (5seconds left)

    Mid –

    1a) done
    1b) 25,22,23

  6. BBG:
    1. 85X3, 90X2, 95X1, 100X1
    From>Weight today, form has felt a little off lately.

    2a. 165#
    2b. 155#

    Cond:
    1rd + 32DU
    Ger used our only paralets so I used weights for the 4inch deficit.

    Midline:
    1a. 190#
    1b. 12, 13, 13

  7. BBG
    1) 165, 185×2, 195, 205, 215(failed last rep), 220(failed 2nd rep)
    2a) 285
    2b) 330 no fails
    Conditioning
    3+28

  8. snatches 4/145, 2/150, failed pos 1 and 3 on the last set
    hbbs 310
    pulls 215-230

    con 2+5hspu
    first time ive tried those parallete style. Just used a pair of hex DB’s and I was surprised at how much i struggled with those.

    t2b 25(new PR), 15, 16
    good mornings 135

  9. BBG:
    1.) 170, 170, 180f on hh, 180, 185, 190, 195f on mh 3x
    2a.) 240, 250, 250, 250, 260
    2b.) (Smolov Week 4 Day 1: 4×9@200)

    Conditioning:
    1+10 Lunge (*1st round HSPU’s mistakingly done at 8″)

    Midline:
    1a.) 40 on jerk box reverse hyper
    1b.) 26, 26, 23

  10. Snatch work
    65-75-85-90-95-100-105(f on 3rd)
    Pulls at 150
    Squats at 175*
    Cond
    1+15 WL
    First time doing parallettes. Actually got easier as I went and l learned hand placement and timing on kip.
    Midline
    115 for all
    16,13,11

  11. 1) 62.5, 67.5, 76, 83, 83, 87.5, 87.5kg
    2a) 112.5
    2b) 132.5

    Gyms conditioning
    Extra interval work containing deficit HSPU and also done

    Midline done

  12. Bbg-
    Cut it at 185

    Pulls at 295
    Hbbs 325 no misses, these were about as fun as oral cancer

    Cond-
    2 rds + hspu + 30 lunges
    Hspu is huge goat

    Midline
    Hypers at 200
    Subd ghds 3×25, hands are ripped up from sat

    2/5/3

  13. Anyone have advice for shoulder mobility improvement / getting comfortable at the bottom of a squat and making your torso more erect? I saw the Bob Takano article a while back, and tried doing some squat overhead presses and can barely do 45# even though I snatch 200. Moreover, even when I do the 45, I find my torso is collapsing forward as opposed to staying vertical.

  14. BBG:
    1) 135×2, 145×2, 150×2(f-3rd pos on 2nd set), 155

    2a) 225
    2b) 245-no misses, second reps were sketchy though.
    -Anyone else have ridiculous hip drive out of the hole that puts them in a horrible position for HBBS? (i.e. bar forward/good-morningish)

    Conditioning:
    2 rnds+ 4reps

    Midline:
    1a) GM’s@ 150
    1b) 20, 12, 12- my shitty pullup bar slowly spins, so I completed 60reps in total.

    M/F/S
    3/5/3

    • I do/did hence the reason for my current Smolov FS cycle. I have found that following Spencer’s advice of focusing on glute activation out of the bottom implemented by using KStars “torque in the hips” helps me to actually use my glutes and keep my hips under me instead of turning everything into a LBBS. Hopefully that makes sense.

  15. snatch 135, 140, 145, 150x, 150, 152x, 152x

    snatch furst pull @245
    squat @ 295

    conditioning 2+3 hspu

    No time for midline work.

  16. 1) 105/105/105/110/110/115/120
    2a)185# pulls
    2b)215# hbbs

    Wod: 2 + 23 lunges

    Midline: done

  17. Bbg:
    1) worked up to 115# no misses
    2a) done at 165#
    2b) no racks because of class

    Conditioning:
    2rds + 6hspu and 24 lunges rx

    Midline:
    1a) done at 10#
    1b) 12,12, 12

  18. BBG
    1) 65,85,95,105,105,95. Heaviest squat snatch since shoulder injury.
    2a) 190,200,210,220,230
    2b) 225,235,245, 235,225#
    Conditioning: No deficit. First HSPU’s since injury on 13.5!
    3 rounds, 4HSPU
    Midline; DND

  19. Snatch 175#
    I did Saturdays 20rm hbbs I was traveling to North Carolina from Florida this weekend. I hit 275# it was awesome.

    Conditioning
    2 rounds plus 2 reps

  20. BBG:
    1) 185 lbs across

    2a) 285 lbs across
    2b) 370 lbs across

    Conditioning:
    3 Rounds + 1 Rep

    Midline:
    Done

  21. Snatch
    135- 170
    *went for 1RM and got PR @ 205#

    HBBS-
    285# no misses

    Cond-

    3 rounds + 54 (6 hspu + 30 steps +18 dubz)

    Midline

    TTB ( 33, 25, 21)

  22. Rest day recovery went and played in the ocean yesterday. Everything was very labored today. Low back smoked. Considered tapping out but stuck it out.

    BBG
    Up to 185

    2a) 110KG
    2b) 147.5KG down to 140kg on last set

    Cnd –

    2 rounds even.

    Mid –

    1a) done
    1b) Strict 10, 10, 10

  23. Snatch – 3×103, 4×113
    Really trying to focus on full extension at my hips, getting contact with the bar, so didn’t push weight too much today.

    Snatch pulls – 153, again, focusing on technique, knees back.
    Back Squats – 200, failed last rep on last set…

    Conditioning
    3 rnds + 1 HSPU – Hello, shoulders!

  24. BBG

    196 x 3, 206 x 2, 220, 230 (just missed hi hang)

    2a) 290
    2b) 325 (1 miss on 4th set)

    Conditioning

    2 rounds + 22 lunges

  25. In transit back to my home station. Had to cut a lot out because of the facilities.

    Squat: 5×2@345
    Conditioning: 3 Rounds + 4 HSPU
    Toes To Bar: 40 Total

  26. BBG a.k.a. shitshow of the year.
    155 across, missed last hi hang (shakes head)

    skipped 2a, one bar and not enough time to do them separately.
    2b @ 305

    CND
    *subbed 4 ring hspu (no flat wall in my garage to do hspu)
    2 rounds plus 2 double unders.

    really needed that rest day yesterday. instead, i had to PT test.

  27. BBG

    185-225, missed last rep on a couple of them. Heaviest made was 220

    2a) 275
    2b) 340 (first set at 325)

    Cond
    3+36 (full ROM parallette hspu, so probably closer to 10″ def), lunges were done in place, no room to travel.

    Midline
    1a) 170
    2b) 25,16,15 these broke down quick tonight

  28. m/34/5’8″/170lb
    1) 135-135-145-145-155-155(2+F)-155(2+F)
    2a) 195-205-215-225-235
    2b) 235-235-235-235-235
    Cond:
    2 rds + 30 lunges
    Midline:
    TTB: 21-21-14
    Reverse: 5lb-5lb-5lb

  29. BBG
    1) 185-195-205-215-225F-225-235F
    2a) 315
    2b) 388

    Conditioning
    2 Rounds + 2 (used 115 on lunges….not on purpose)

    Midline
    1a) 40#
    1b) 15-14-15

  30. 1) 165 dealing with week of shoulder pain
    2a). 275
    2b) 315
    Cond:
    2+54
    Midline
    1a) 18lb kb
    1b). Can’t hold onto bar. Shoulder

  31. BBG
    1) 115-115-115-120-120-125-125
    2a)180
    2b) 200(1)-195-195-195-195

    Conditioning
    3 full rounds in 10:17 – probably at 2rds +40DU at 10min cutoff

    Midline
    1a) 20lb MB
    1b) 25-17-21

  32. BBG
    185,195,195,200(f),200,200,205…used straps

    2a) 250 – Snatch 1st pull + high pull
    2b) 305 – Failed 2 rep on 5th set

    Cond
    2+20 steps
    lunges were done in place, no room to travel.

    Midline
    1a) GH Raises – 10# plate behind head
    2b) 21,15,16

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