1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
10 minutes to establish a 3RM Front Squat.
50 Thrusters 45/35#
25 Thrusters 95/65#
10 Thrusters 135/95#
*EDIT* I’m getting ready to hit the sack and I’m reminded we have just under a month before the first workout of the open is released. Looking at that, we know you really only benefit from the training you did about 2 weeks prior to an event. So, it is imperative we go to that deep dark place that no one truly enjoys being in so we can enjoy the feeling knowing we went there. This must set the tone from day 1 on workout 14.1 all the way to 14.5. I’ll speak more to this on Monday.
Snatch – 235 (had 240 but bar bounced out of the catch)
Clean – 295 (jerk wasn’t problem but caught it low on 305)
Fr squat – 345 (felt decent, butt killin though. Going to spend some time with the lax ball)
5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.
5 Attempts for 1Rep Max Height Assassin Box Jump
3x1min Max Freestanding HSPU
10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#
12 min AMRAP:
90 Burpee to 6″ Target
60 WallBall 20/14
30 Muscle Ups
Snatch – got 3 sets in before getting coached into lighter weight – 175
Mako Conditioning – 160 Reps – got 10 MUs done – burpees sucked after yesterdays conditioning. This is the first time in a long time I’ve felt tired from an exercise I did the day before if it was the same movement. Good or bad? I’m not sure
“On the count of 3, everybody run back to your fantasy.” – Common
What’s up y’all. So, it seems like for the first time in Florida (so it would seem) we had an ice storm. Because of this, Base has been closed. However, even though it’s been closed, we somehow have a mandatory formal brief with all of my favorite people in the world. And by all of my favorite people in the world I mean my fellow UCSO classmates. And by my favorite UCSO classmates I mean I can’t stand any of them… Not really but I don’t feel like seeing em all. Anyways, hopefully I get out on time to hit up Mako at a decent hour and get this work in.
4,3,2,2 Hang Power Clean + Jerk Attempt
3×4 Ring Muscle-Ups – watch video above and work extremely hard on applying the technique in the video to what you’re doing
5X3 Snatch Balance: work to a max triple (use blocks & drop every rep if possible) – rest 90 sec.
7 Power Cleans 135/95
7 OHS 135/95
30 Burpee Box Jumps 24/20
Power Cleans 135/95#
Clean – 245, 275, 295(f Push Jerk), 315(f push jerk)
Forgot to hit Snatch Balance because did Deadlift for 3 TnG – 425, 475, 505
Mako Conditioning – 4+18 – couldn’t get back to the bar fast enough
pt 2 – 1:48 for burpee box jumps
“15 in the clip and 1 in the hole, Nate Dogg is about to make some bodies turn cold” – Nate Dogg
Welp, I’m “snowed in” here in Florida. Had a little ice storm and everyone panicked. To be fair, they don’t have salt trucks. But to occupy you, got a little HookGrip action for you all today to enjoy. See some big dudes doing big things.
Words of advice from a pro I received today/yesterday: your body never needs as much rest as you think it does. Move efficiently and drive yourself to keep doing the movement and you’ll see success. The example for me was the snatch portion of conditioning. 165 isn’t heavy at all for me. It gets tiring and takes your lungs but it was completely in hand. That said I took breaks instead of getting back on the bar. I dropped the bar every rep which should have and would have been plenty of rest. Just keep in mind, yea it hurts, but it’s supposed to hurt but, you still have someone to chase and someone is still chasing you.
“Oh father, come and take me. I surrender. I’m ready.” – Pastor Troy
3×4 Front Squat @ 135# – hold at bottom for 3 sec
1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk.
2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1.
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.
7 Thrusters 75/55
Power Snatch 165/100
“Yea I be ridin’ through my old hood, but I’m in my new whip – Meek Mill
Sorry guys for the late post. I’ll get personal programming out late tonight. Until then here’s what I got.
3×5 Perfect Muscle Ups
1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.
16min AMRAP @ 80%:
70 Double Unders
20 Snatch – 95#
20 Box Jumps
Snatch – Worked up to 185 and used as a warmup for the snatch at Mako
Squat – forgot to do it so hitting it tomorrow
Conditioning – 3 rounds + 12 – hand ripped something gnarly. I was hurting but could have def pushed harder if I wasn’t worried about the hand.
You are cinema. I could watch you forever. Action, thriller. I could watch you forever. – Benny Benassi
Hopefully you all took this week to recover pretty good, I know not all our “more hands on” jobs won’t always allow us but, I’m hoping the lighter loading this week gave you the chance to recoup and get ready to hit this next month hard before the open.
All Outlaw kiddos…
1) 7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec.
2) 5X1 Clean & Jerk @ 70-80% (do not go above, make every rep perfect) – rest 90 sec.
3X3 Front Squats @ 80% of 3rm – rest 90 sec.
*if you did the HS Walk workout yesterday, DON’T DO THIS! Make something up or do a low weight metcon easier on your CNS, back, and posterior chain.*
20 Deficit HSPU 6/4″
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
20 Deficit HSPU 6/4″
Passed my test so I get all of about .5 minutes to relax before the next phases booty touchin’ begins. Did get to somewhat compete against some real life better cross fitters today so that was a relief. See where I stack up. I didn’t do to shabby either.
4×3 Snatch Balance – Don’t go any higher than 85% of your max on Snatch
3×6 Muscle-ups – work proper progression and form on these to improve efficiency – if no rings, work 3×6 Weighted Bar MUs heavey
3×25 Hollow Rocks
10 S2O 115/85
Snatch balance – 185
MUs- did 3×5 – pretty bad form now that I know what good form is
Conditioning – did what Mako’s programming coach’s programming from his coach… if that makes sense. It was awful but fun to compete with him on.
He finished in 17 and change, I finished in 20:06
30M HS walk
15 Cleans – 205#
30M HS walk
30M HS walk
15 OHS – 205#
30M HS walk
Pro finished in 17 and change, I finished in 20:06
My dawgs they be lurkin… – Waka Flocka Flame
4,4,2,2 Hang Power Clean + Jerk – attempt every weight (ex. 4 Cleans then 1 Jerk at the end)
3 attempts for 3RM on Weighted Pull-ups
10 minutes to establish a 1RM Power Snatch.
*I’m treating this piece like they’re two separate WODs. Hopefully I get to do these at the gym so I can get what we’re really supposed to be doing*
3 Power Clean + Push Jerk @ 165/110 – Treat as 3 PCs then 1 Push Jerk
5 Bupree Box Jump 24/20
Snatches (full) 135/95#
Clean – 245, 275, 295, 305(f jerk)
Snatch – 215
Mako 1 – 6
Mako 2 – 9 rounds
Mako 3 – 3:29
Didn’t end up hitting that ananda workout. If I had another hour or so I woulda
“I keep my friends close, enemies on a leash. See me and my haters is like literally siamese. – Wale
The man above is Pyrros Dimas. Dude is amazing…
The man below is Wale. Dude is amazing…