20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups" />

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Wolfman Robb
Tuesday December 30 2008

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups


Questions? Get answers here or post in comments.
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20 Comments
tom a 1 | 2008-12-29
Thatta boy Robb.
Robb Wolf 2 | 2008-12-29
I look chubby in green. Oh, wait...I AM chubby...
Veronica D. 3 | 2008-12-30
Muscle Snatch: 45 lbs Power Clean + Clean + Jerk: 70 lbs Metcon - KB swings used a 45 lbs DB, Time 7:04.... I lost a lot of time on the pull-ups. I had the worse discomfort in my right forearm and I could barely string together 2 in a row (usually I can string together 8-10).
Minh/25/M/5'9/170/FE Warren AFB,WY 4 | 2008-12-30
MuSn: 105x3x3 PwrCl+Cl+Jrk: 165x4 Metcon with 60lb Db...3:16 Nose was running the entire workout and during metcon I was coughing up stuff.Needless to say, I'm getting sick...
Eric Brandom 5 | 2008-12-30
MS - 110 PC+C&J - 185 Metcon: 2 pood 2:42 Then... 5min Cindy with 40#vest 6 rounds at 4:45
Jordan 6 | 2008-12-30
Muscle Snatch: 30kg x3 x3 Power Clean (I added in a jerk here) + Clean + jerk 60kg x4 Metcon: 4:07 24kg KB
Mike Cundiff 7 | 2008-12-30
m/26/215/6-4 MuSn: 120 3x3 PwCl Cl Jrk : 175 x 4
Johnny Davis 8 | 2008-12-30
Hey Greg, Sorry to keep bugging you with questions. I have read the "info" pages twice and kind of understand how to scale but still not sure if I need to. Basically my knees, hips, etc... are killing me at various times but seem to be fine once warmed up and in the WOD. My strength is definitely going up and I love the program, but after reading the "info" I'm kind of scared. It says the next cycle is where it really gets bad. Will this soreness eventually subside or what. I video and have others watching my technique so I don't think I have any major flaws that would be causing the pain. I am 37 6'3" 195. (Clean and Jerk PR is 205# and Snatch is 165#. Both are limited by technique. Not sure if this helps or not.) Please help, I really don't want to lose the gains I'm making but don't want to go backwards either.
Greg Everett 9 | 2008-12-30
Johnny - If you feel good once you're warm, I would just keep going as RXed and ice your joints after every workout, and as many other times a day as you can manage until it eases up. It will get better as you get conditioned, but get on the ice now to prevent any tendonitis or anything more serious. Best bet is an ice bath after training.
ken c 10 | 2008-12-30
speaking of the wolf... http://www.youtube.com/watch?v=g4UeHWPeOrA&feature=related
ken c 11 | 2008-12-30
well shit. the link didn't go through. oh well, i guess it wasn't all that funny.
tom a 12 | 2008-12-30
MuSn 90x3x3 PCl + Cl + J 135x4 MetCon 25-15-10 @ 28kg 5:57 Knew I wrote that down wrong. I wish my gym had a decent pull-up bar.
Richard Vanmeerbeek 13 | 2008-12-30
BS - 120kg x 2 x 3 SP - 65 x 2 x 3 M sn - 50kg C&j complex - 72.5kg metcon with 30kg db - 2'55", my glasses dropped twice during the swings.
Johnny Davis 14 | 2008-12-30
MuSN 95# PC, CL&J 145# Metcon 70# KB 6:19 That really sucked on the grip. My Grip was def. the limiting factor. Not sure why, it used to be a strong point....
JOhnny Davis 15 | 2008-12-30
BTW, THANKS Greg!
Jonathan 16 | 2008-12-30
Muscle Snatch: 110# x3x3 PC + CL + J: 155# x4 3 rds for time: 20-15-10 reps of 65# DB Swings and KPU: 4:35.
Leo S. 17 | 2008-12-30
Looking good, Robb. Greg - I haven't forgot about Danny, lots of work before the new years and he had to go abroad with one of the US Junior teams I believe. I'll get you what I promised asap.
Donna D 18 | 2008-12-30
MS: 55# PC+CL+J:65# KB Fran: 44# KPU 20-15-10 7:02
Stephan - CF Broward 19 | 2008-12-31
Sorry, I am day behind. Muscle SN: 145lb x 3 x 3 PC+CL+Jerk: 175 x 4 No Metcon today...slacking
Chris Bullard 20 | 2008-12-31
MS: 115 PC+C+J: 155 7 OHS + 7 L-PU 11rds in 20 min.
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