130703

>Brandon Swan – 150kg (330#) Clean:


>Paul Castaneda – 280# Snatch:


>Kat Anderson – 170# Three Cleans (T&G) & Jerk:

WOD 130703:

Strength 1

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec.

155 responses to “130703

  1. Squats) 140kg

    PS 1RM) 107.5kg PR
    EMOM) 97kg

    Rest of work this arvo

    • PC&J 1RM) got 140kg but it was very borderline with depth
      EMOM) 120kg

      Pull-ups) 20/22.5/22.5/24kg
      GH raise) check
      Reverse hyper) check

  2. Going away for the weekend so I did tomorrow’s squats today and I’ll do Friday’s tomorrow…and figure out what to do about Saturday.

    Strength 1
    Squats 250x7x5

    BBG
    up to 77.5, missed 3rd clean w/80

    Strength 2
    1a) 57.5 sets across
    1b) 195# sets across

    Conditioning
    11:56…I suck.

  3. Squats: @245 (+20) = 85% of 1RM now. Hate to agree with Coach P, BUT a new 1RM is probably needed

    BBG:
    PS: 160: EMOTM @ 145 (+5 from last week) 0 Misses (3 last week)
    PC/J: 215: EMOTM @ 185 (+10 from last week) 0 Misses

    S2: ran out of time, I could lie and say that I’ll go back tonight…

    M/34/170
    M/F/S: 2/7(FOOD)/4

    #TheOutlawWayAfghanistan

      • for our 4th of July weekend it’s still do be decided. Dragon is going to keep all hots. Keloa is closing, BBQ is still undecided, and North is unaffected (as of now)
        Some camps have lost 1-2 hots (lunch and midrats)

  4. Smolov)255#
    BBG
    1)135-165#
    EMOM 150#
    2)185-215-235#PR
    EMOM 200#
    STRENGTH
    1a)15#
    1b)10#

    #TheOutlawWayAfghanistan
    1c)blue band

  5. Only had about 40 minutes to work out before leaving for a flight this morning.. fit in what I could.

    Smolov: 7×5 @ 315 (Up 25# total)

    Snatches: Power Snatch 185
    EMOM x 7: 165, no misses

  6. Smolov: 290 – +25 from week one. All good

    Power Snatch: 195 no PR’s today
    Power Snatch EMOM: 185lb – 7/8

    Power C&J: 255lb. Power Cleaned 265 but could get the jerk locked out
    Power C&J EMOM: 225lb – 8/8

    Strength 2: No time this morning. May go in tomorrow on day off and do this

    • 8:32?! I know I’ve been gone for 7 months but I must have missed when we changed Strength 2 to a “for time” component hahaha

  7. Strength: 265 then 275 for the last set. Same weight as last week but much smoother and efficient.

    BBG) Later

    Strength 2:
    1a) 25#x4
    1b) GH Raise- BW
    1c) Blue band hooked under GH

  8. Dear Diary/MyFitnessPal.com,
    AM – Swim
    1200×1 @ 6 breaths, 100×3 @ 4 breaths, 50×3 @ 4 breaths

    PS – I don’t give a f*** that Craig is going to complain again.

    • Bert,
      I do respect your work effort on swimming, and I know that you and Craig have a little back and forth banter going, but seriously bro. Nobody really gives a shit about your breath holding work. We use the forum to discuss the training that the BLOG provides and of course there are going to be times when we each modify workouts to meet our specific needs, I think a simple “swam for metcon work would do”. I am by no means one of the beasts on this website who are crushing it everyday with amazing lifts and metcon times, however I do work hard and really dont like reading about your bullshit swim workouts, and before you make a smart ass comment about how I dont know hard swimming is, I spent time as a military diver and have competed in multiple IM triathlons, so save that shit. Also the argument about don’t read it if you don’t like it, how about post your workouts for swimming on a swim blog. Like this one http://swimmingwizard.blogspot.com. Oddly enough I did not see one single post on their blog about olympic weightlifting. Weird huh? In closing I understand that good nature ball busting is always appreciated on this blog, but in all honesty good luck with your swimming I wish you the best my friend, but post that shit where people can actually help you or give a fuck. That is all.

    • Jeff,
      Thanks for the kind words and support. However, there’s a realllllyyyy good chance that I’m just going to keep posting the AM/PM results of my training. Why not just post to a swim blog? Because this is more convenient and usually more lulzy. So just take the fact that I sprinkle in additional conditioning work and post about it with a grain of salt, like everyone else besides Craig does.

  9. Am enjoying the squat programming. I am going to have do a new squat max cause am doing 375 and 385 for the sets. For today I will be doing around 385.

  10. M/17/155#

    Smolov: 225# (+10)

    BBG: Power Snatch = 155#, EMOM @ 140# (no misses)
    Power C&J = 200#, EMOM @ 170# (no misses)

    Strength 2:
    1a) 45#
    1b) Done
    1c) No hyper, subbed hamstring curls and back ext.

  11. HBBS- 245#
    Snatch- 155# used 145#
    C&J- 195# used 175#
    Pull-ups- 25#
    GHD- done
    Reverse Hyper- heavy#- done

  12. M/27/5’11″/171#/NorCal

    Strength
    Smalov @275#

    BBG
    PS @ 193#
    EMOM @ 174#
    PC&J @ 250#
    EMOM @215#

    Strength 2
    Weighted pull ups with a 35#
    GHR 4 x 12
    Good Mornings(no RH) @ 155#

  13. Strength:
    165#

    BBG:
    1. 110# – 100# EMOM
    2. 145# – 130# EMOM

    Strength 2:
    1a. Unweighted all UB but the second set bc Ger made me laugh. Smh.
    1b. Done
    1c. 220#

  14. Smolov: 125 kg (12,5 kg up total)
    PSnatch 92,5 kg (old PR); EMOM 82,5 kg 6/7
    PC&J 110 kg (120kg old) EMOM 95 kg 7/7
    Strength 2
    a) 24 kg all sets
    b and c) punished myseld with sets of Burpees for not having access to those machines and being to lazy to do an adequate sub

  15. HBBS@235#
    Snathced up to 135#. I really suck at power snatching as opposed to full.
    C&J up to 195# then ran out of time
    Worked.up to 53# on the pull-ups and subbed hypers for BB good mornings.

  16. Smolov: 315 (+20 from start)

    BBG:
    Power Snatch 1rm: 185 (tied pr)
    Emom: 170
    Power c&j: 235 (-10 from pr)
    Emom: 225

    Strength:
    WPU: 20#
    1 b) done
    1 c) done

  17. Smolov: 270 across (+15). Feels better and better daily.
    No BBG or other strength, but I did get suckered into doing Nate today. 15 + 4 HSPU. Writst is hurting but shoulder is feeling better. Will probably pick Oly back up on Saturday.

    Absolutely loving the Smolov…!

  18. Strength 1
    Smolov 3/2: 122,5kg (+10 kg from week 1)
    BBG
    1) 65 kg, EMOM 7 min with 60 kg.
    2) 80 kg, EMOM 7 min with 70 kg
    Bad day for BBG
    Strength 2
    1a) 16 kg, 12 kg, 12 kg, 10 kg
    1b) Done
    1c) Done

  19. Strength 1:
    295 (+15 total)

    BBG:
    1) 215. EMOM with 195, 2 misses
    2) 235. EMOM with 205, no misses

    Strength 2:
    1a) 25#
    1b) Done
    1c) Done

  20. Smolov – 2x 205, felt crazy light, 5×5@215
    BBG – Snatches at 115, still working on form
    PCnJ – PR at 195, EMOM at 155
    Strength 2 – pull-ups done with 30lbs
    Last two check, the ghd felt a lot better this week.

  21. M/37/210
    HBBS 325 for 7 sets of 5 complete
    BBG
    PS – 195
    Snatch work 175- no misses
    PC/jerk 250
    PC/jerk work 212.5 – no misses
    Strength 2
    Pull-up 45
    GHR – done
    Reverse Hyper 200
    Only got 2 sets. Had to hurry to pool for breath hold work:)

  22. Smolov at 255 up 20 from week 1.
    PS 15 reps on the min of 135
    Jerk work..135×15 otm.

    Please come to TX soon, my neighbors are getting sick of my missed jerk swearing outbursts.

  23. HBBS 7×5 155 +5
    BBG
    PS – 130 ( I’m actually finding PS harder that Squat now, pretty cool)
    PC 175
    Pullups 15#
    GHR/Rev -done

  24. Squat: 260 ~ 75%+25#

    BBG:
    PS ~ 205 (*PR+5#)
    EMOM 185 ~ 8/8

    PC ~ 240
    EMOM 205 ~ 8/8

    Strength 2:
    1a.)35, 40, 40, 45
    1b.)completed
    1c.)90, 90, 100, 100 ~ jerk box reverse hyper

  25. Strength 1 @ 190
    PSnatch @ 155 (PR) then EMOM @ 140
    PClean & Jerk @ 185 then EMOM @ 155
    Strength 2
    a – bodyweight
    b – yes
    c – 75#

  26. Strength:
    HBBS@ 270lbs failed 5th rep on 4th set, 265 for set 5 6(fail 5th rep) and 7. (270 was a 25lbs jump from first week)
    BBG:
    1. 135lbs (not happy) 120 EMOM
    2. 195lbs (not happy) 165lbs EMOM ( I did 2 power cleans+1 jerk)
    Strength 2
    1a. 15lbs
    1b. with three second tempo, hips didn’t shoot first which is good
    1c. 95lbs good mornings
    (really tough day)

  27. Smolov: 215#
    BBG: snatch @ 130#, 7/7 @ 120#
    Clean and jerk @175#, 7/7 @ 155#
    Stregth 2: all reps with no added weight

  28. Strength 1 @250#

    BBG
    1) 1RM power snatch 185#
    EMOM @ 170# (no misses)
    2) 1RM power clean/jerk 245#
    EMOM @ 220# (no misses)

    Strength 2
    1a) strict pull ups @ 35#
    1b) done
    1c) done with 14lb wb

  29. Strength 1:
    260 (75% + 30)

    BBG:
    1) 150
    2) 195

    Strength 2:
    1a) 15, 10×4
    1b) done
    1c) GM’s @135

  30. HBBS – 7×5 @ 330#
    Power snatch – 225# (new Pr)
    OTM snatch at 202.5
    Power clean + jerk – 285#
    OTM PC + Jerk @ 242.5

    Strength – completed

  31. Strength-300lbs for all 7×5
    BBG-205 Snatch
    190 EMOM
    Had to coach class so no clean and jerk today nor strength

  32. A) 275 (I couldn’t walk for two weeks, and had really crazy hip pain. This week It’s like the weight isn’t even there.
    B)225 (didn’t count it cause I thought I dropped to low)
    – 190
    C) 275
    – 230

  33. Strength:
    HBBS 7×5@200# (+10# from last week, +25# total)

    BBG:
    1) Max. Power snatch: 110# (+10# from last week, -5# PR)
    EMOM@100#. Easy.

    2) Max. Power C&J: 160# (+20# from last week, -5# PR)
    EMOM@135#. Easy.

    Strenght2:
    a) w/20# vest.
    B) w/20# vest.
    C) 360#.

    Made just 2 rounds as totally ran out of Time😦

  34. HBBS- 240×2 (+15) 245×4 (+20) 250×1 (+25)

    Pwr Sn- 175 (-15)
    EMOTM- 160 7/7
    Pwr CnJ- 205
    EMOTM- 205 7/7

    Strength 2 after next class

  35. HBBS 7X5 @ 75% – 325, rested near 3 minutes
    Conditioning: Did yesterday’s wod still a day behind – 60 C2B Pull-ups w/burpee over box buy in @ 5:11 didn’t have it today; was smoked from yesterday’s kbs

  36. Strength:
    -6@205#, last set @ 215 (5rm PR.)

    BBG:
    1. 140# snatch (10# PR!!!) Emom @ 125
    2. 185# c&j (Also 10# PR!) Emom @ 165- missed jerk on 3&4

    Felt really good on this wod.

  37. Strength
    7×5 @ 295 (275+20)
    BBG
    Snatch 185 EMOM @165
    C & J ( didn’t do injured wrist)
    1a. 0,5,10,15
    1b. done
    1c. did not do

  38. Smolov
    -380
    BBG
    1) -260 (5#PR)
    -235 (No Misses)
    2) -320 (5#PR)
    -275 (No Misses)
    Strength
    1a) 25#
    1b) Done
    1c) 40# Ankle Weights on GHD

  39. Any suggestions for adding weight to reverse hypers (GHD) would be appreciated. We’ve been using PT bands to strap DBs to our feet, but that only holds to about 40#. Been adding reps instead but would like to go heavy when it says “very heavy”

    • We use some heavy duty ankle weights…sounds funny but gets the job done. Each ankle weight goes up to about 30#.

    • I got a tip from a local gymnastics studio – they put a nylon loop through the center of the smaller metal plates, then slip it around the athletes’ ankles.

  40. Smolov- +10# from last week (up 15# Total)

    Bbg- 1) 115# matched last week emom@105#
    2) 160# matched last week emom@140#

    Strength- a)unweighted but ub and reg grip
    B) done
    C) no machine held 15#db with feet

  41. Strength
    7×5 @ 75% 275×5 (+25#) 280×2(+30#)
    All sets felt great
    BBG
    185(tied pr) failed 190×2
    170 7/7
    235 (-10#)
    200 7/7
    Strength 2
    4×8 pullup 20kg, 16kg for rest
    4×12 (assisted with red band)
    4×10 green + blue band

  42. No squats
    BBG:
    1 – Max – 125 (5# PR), EMOM @110#
    2 – Max – 155#, EMOM @140#

    Strength 2
    1a – Pull-ups @ BW
    1b – Done
    1c – Done

  43. Strength 1:
    290#
    BBG:
    1) 175# – PR power snatch – 155# EMOM no misses
    2) 225# -PR match power clean & jerk – 190# EMOM no misses
    Strength 2:
    1a) 35#
    1b) complete
    1c) body weight

  44. Smolov:
    -202.5#

    BBG:
    1) 120#/EMOM @ 108#
    2) 175#(PC 185# failed jerk)/EMOM @ 150#

    Strength:
    1) pullups @ 10#

  45. Smolov – 245
    BBG
    1) 175, emom @ 155
    2) 225, emom @ 195
    Strength
    1) 35×4
    2) donzo
    3) black + red

  46. Strength 1
    265x8x4

    BBG
    up to 65; 60×8/8
    up to 82.5; 70×8/8

    Strength 2
    subbed Goodmornings for reverse hypers
    BW x sets across
    BW x sets across
    50kg x sets across

  47. Smolov: 305#

    BBG
    1) 210# PR (EMOM @ 190)
    2) 250# PR (EMOM @ 212)

    Strength
    1a) 15#
    1b) body weight
    1c) 50#

  48. Squats @190 no misses but tough (+20 overall)
    Snatch @115 amrap @105 no misses (+5 from last week)
    Cj @150 amrap at 130 no misses (+5 from last week)
    Strict pu unweighted 1×8, 3×5
    Good morning with bar 4×12
    Reverse hypers @140 all sets
    Felt great today. Happy to hit 95% on oly lifts after squatting.

  49. Strength: 250#, up 5# from last week

    BBG: 145#/135#
    220#(jerk failed)/185#
    Strength 2: completely out of gas…

  50. Smolov- 270#
    BBG:
    1) 175#, EMOM @ 160# (no misses)
    2) 225#, EMOM @ 195# (no misses)
    Strength2:
    1a) 55#x4
    1b) BW
    1c) BW

  51. Squat-(295) 7/5, no misses

    P.Snatch- max: (205), EMOM (185). 6/7(1miss)

    P.Clean- max: (245), EMOM (210). 7/7

    Strength 2: (Substituted) good mornings 3/5 @135

  52. Strength-Smolov 3/2- 320#(up5#)
    BBG- Power Snatch-185 w/out, 195 straps EMOM 7@ 175
    Power C&J- 255, EMOM 7@ 225

    Strength 2– Pullups@45#
    Raises BW
    Rev. Hyp.@115

  53. Smolov: 185 (+25 total)

    Power Snatch:
    1RM- 115 (+20 PR)
    EMOM- 105 *all good

    Power C&J: N/A- wrist

    No time for additional strength. 😦

  54. Smolov: 305 (+25 from week 1)

    Snatch: 185, 155 for emom. Shoulder wasn’t having it today.

    Clean: 260. 225 for emom. Ecstatic w this.

    Strength: chinups bc gimpy shoulder. Done. Done.

  55. squats at 335 (up 25#)

    BBG) time was tight skiped power snatch
    up to 235# pretty sure this is a PR

    Strength only 2 sets
    1a) 20#
    1b) done
    1c) subbed banded back extension (used black band)

  56. Smolov: 200 lbs
    BBG
    Power Snatch: 130, 117/emom
    Power Clean: 155, 130/emom

    Pullups: 4×8 @20lbs
    GH Raise @BW
    Reverse Hyper @25 (no machine at the gym, just held a DB in my feet and that’s all I can hold)

  57. Squats at 255 (+20’from week one)

    BBG 1 up to 175, emom at 155 no fails
    BBG 2 up to 225 emom at 185
    Legs didn’t have 235 in them today
    Pull-ups at 15lbs, skipped the rest

  58. squatz) 275 up 20lb from start.

    1) 220 PR
    It was right at parallel, I’m fucking counting it!
    1a) done

    2) 260 did split jerk
    2a done

    3)16kg
    B) on floor no weight
    C) no weight.

    4/4/4

  59. HBBS- 190 (+5 for this week, +10 total)
    PS- 140 (5Lb PR!! Been stuck at 135 since march) Used 125
    PC-200 (Tied Previous PR) Used 170
    ———————————————

  60. squats @ 213… tough but good.

    snatch- 123, emom@ 113
    clean and jerk- 153, emom@ 128

    pull ups- 5#- unbroken 3 rounds then out of time
    2 rounds of GH raises, then thought my achilles was going to snap.

  61. Strength 1: 140# (up 17# from last week)

    BBG:

    1) 100# – 90# EMOM
    2) 140# – 120# EMOM

    Strength 2:

    1a) done (did last two rounds with a band assist)
    1b) done
    1c) 50,60,60,70#

  62. HBBS 7×5: 82.5kg
    BGG: (did not feel very “powery” during the power lifts today)
    * power snatch max = 50kg
    * power snatch EMOM = 45kg
    * power clean+jerk max = 67.5kg
    * power clean+jerk EMOM = 57.5kg

    1a) 4×8 pullups, not weighted but without band assistance.
    1b) 4×12 GH raise
    1c) 4×10 reverse hyper = 38kg

  63. Squats: 320# (+20# from week 1)
    BBG: PS emom @ 175#
    power C&J emom @ 195#
    Strength 2: done at body weight with no rest

  64. Smolov 3/2 7×5 (#165)

    12 min ME Power Snatch (#110 same last week)
    7 min EMOM @ 90% (100×3; 105×2) too easy
    12 min ME power C&J (#150- up 5 from last week)
    7 min EMOM @ 85% (#130- heavy and slow)
    4×8 strict pu (purple band- hard to do last 2 reps/cycle)
    4×10 GHR
    4X12 Reverse Hyper (red band)

  65. Squats: 102.5 (+2.5k) – all done. Felt good.

    Snatch: 70k – 65k – 1 miss
    C&J: 90k – 80k – no misses

    These have been tough since day one for some reason, think the squats always burn me.

    PU’s: BW – all done.
    Other: check.

  66. squats 195,
    power snatch 143, 7@125
    power c&j 165, 7@138

    ghetto ghr (ball) ghetto reverse hyper (band) pullups @#30

  67. HBBS 7×5 260#
    “31 Heroes”
    31min AMRAP: (as many reps as possible)
    8 thrusters 135#
    6 rope climbs
    11 box jumps
    Total reps: 150

  68. STR – 235
    BBG – P Snatch max 185, EMOM 165, 5/8
    P C&J max 225, EMOM 205, 7/8
    STR 2- 1a) body weight, I’m a puss
    1b) modified w barbell on floor. Good enough.
    1c) GM @ 95#

  69. Smolov : 7×5 @ 295# (+20)

    Failed on 4th rep of 6th set. Rested and finished 7th set with no prob. May have rushed a bit.

    BBG :

    Power Snatch : 175#
    EMOTM @ 160#
    Power Clean & Jerk : 225#
    EMOTM @ 190#

    Strength :
    Strict Weighted Pull-ups @ 25#|20#|15#|10#
    GHR – Done.
    Reverse Hyper – Done.

  70. Strength 1
    285#

    BBG
    1) 185# (down 10 from last week)
    EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
    did @ 175#
    2) stopped @ 225# (left rib is bugging me)
    EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
    skipped

    Strength 2
    1a) 20kg – only 3 sets
    1b) 3 sets
    1c) 3 sets

  71. Squat: 275#
    SNATCH: 175-30# off of pr
    Emom based off of 175
    Clean and jerk
    245-20# off pr
    Emom based off of 245

  72. Squats at 235 (+10/15 overall)

    1) 170/155
    2) 205/175
    No misses

    Ghrs done
    Rev Hyper moved about half a mile on my first three reps. Got bolt that thing down

  73. HBBS 63kg
    Power snatch 57kg (emom 51kg)
    Power C&J 70kg (emom 60kg)
    Weighted pull-ups 5kg-5kg-2.5kg-2.5kg
    GH raise and reverse hyper done

  74. Smolov –

    305(+25)

    Bbg –

    1) 225/205 – 8/8
    2) 255/220 – 8/8

    1) BW
    2) BW
    3) 130 – Fat Bar RDL

  75. HBBS 7×5 – 325#

    Subbed 2 power snatches EMOM x 7 mins at 155#
    Subbed 2 power clean and jerks EMOM x 7 mins at 205#

    Accessory work, done.

  76. Smolov: 155#
    BBG:
    1. 115# (matched PR), EMOM @ 105#
    2. 155#, EMOM @ 135#
    Strength: 20 strict PU, some doubles, Yup, and Yup

  77. Strength 1) 265 (+15)

    BBG- PS 185 EMOM @ 165 no misses
    PC/J 250 EMOM @ 210 no misses

    Strength 2) Done

  78. Str 1 – 85kg (+7,5kg) – don’t know what happened, easiest squat till now
    BBG – PS – 52,5kg – emotm – 47,5
    BBG – SC/J – 72,5kg – emotm – 62,5
    Str 2 – done all unbroken but without extra weight

    hamstrings and lower back are smoking

    MFS – 6-6-5

  79. HBBS: 225 X 3, 235 X 4
    Felt terrible about having to cut it short but I was running on 3 hours sleep for the last 3 days cause of quarter end close at work…couldn’t stay awake

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