On Mondays I’m going to start giving a syllabus for the week. This way athletes can be prepared for longer bouts, and teams can plan their schedules to work together. Here’s the plan:
Monday: No extra work, no Team WOD.
Tuesday: Group 1 & Group 2 extra work, 6 member Team WOD.
Wednesday: Group 1 extra work, no team WOD.
Friday: Group 2 extra work, 4 member Team WOD.
Saturday: Group 1 extra work, no team WOD.
Notice that I’ve written the number of team members necessary for the team WODs. This does not mean there won’t be work for the other team members. They will simply do the individual version of the day’s WOD.
Just in case you were wondering what the fastest time on Saturday’s WOD was…
6:18, by Kenneth Leverich. Welcome, Kenneth—being 3rd in the world apparently means you’re pretty good. Six minutes was a little faster than I thought. I hope you don’t get blamed for me having to make everything harder.
We have a rule here at “The Way.” Any time someone combines a PR with a “fuck yeah” we have to post the video. Fact. Trust me: I didn’t want to. I do not approve of adolescent boys lifting heavy weights, as it stunts growth and will give them blonde pubic hair. Also, I do not approve of men wearing women’s bathing suits to lift weights. This is a dangerous practice and could cause testicular torsion if, of course, the lifter has reached puberty (which clearly is not an issue in this video, but could become a problem when he finishes “developing”). Not to mention, at “The Way” we always recommend a well-fitting athletic short, like these or these.
Despite my personal misgivings, a rule is a rule. Here is Noah Ohlsen’s PR 91kg Snatch:
1) 5X1 Snatch @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.
2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
10 minutes practice on Muscle-Ups to Ring HSPU.
Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds.
I literally almost don’t even know how to approach this..
Getting a little personal, but we’re all family here, so I must say that Rudy has made one mistake. The fact is, the blonde pubic hair counteracts the testicular torsion by forming a protective cocoon around the “family jewels” and providing protection from the rhino-like barbell that Mr. Courage is all too familiar with.
Anyhow, the “fuck yeah” coming from such a fresh young mouth seems rudimentary in manner. My apologies on that front. I just became overwhelmed in a fit of passion after executing the patience in the hole I was taught at the Outlaw camp that concurrently helped me hit the illustrious 200 lb snatch!
Ps. Kenny and I are now both sponsored teammates by Strength Wraps, so as proud of him as I am for smashing the WOD (and my time) I’m also coming for him on this one! We hit it today (after my oly meet) and upped all the weights AND I wore a weighted vest, so you best believe when I do it the way it was programmed, this adolescent boy’s goin’ sub 6!
^^^^ wins the interwebz. Lol
Well, there goes the neighborhood… Welcome aboard, Kenny.
Noah — if you’re gonna let out a “fuck yeah” at a competition, please try to make it more than a whisper. On the other hand, I’m thinking you’re probably a bit too young to be using that language at all, not to mention talking about “fresh young mouths,” “fits of passion,” and having “patience in the hole.” Just sayin.
Seriously, nice work, buddy.
The bear cub is obviously wise beyond his years in the ways of the snatch. That said, Noah will you wear that outfit to WOD in 2 weeks when I come visit Miami?!
Is it acceptable to post a video here for form critiquing?
1) 65kg, 70kg, 70kg (F), 65kg (F), 65kg – Snatches were all over the show tonight. Gutted
2a) 85kg all across – Felt good
2b) 150kg all across. Very difficult
3a) Bodyweight (I weigh 93kg) – All easy, should’ve added 5/10kg
3b) 90kg – Good weight here. 1RM is 115kg, so slightly above percentages. Allowed 45 seconds between reps to get some good strength work in.
Cut it short there as I only had 40 minutes tonight.
Snatch – 76, 80, 82.5, 85kg x 2
Snatch pulls – 110kg
Tempo HBBS – 140kg
Pull ups – 24kg KB
Bench press – 87.5kg
Skill – worked the transition for the first time ever and then got a few single reps out for a new PB movement
Midline – smoked me, no idea of the time but it hurt a lot
A: 155, 165, 176 (f) x 3, 176, 176 (f), 176, 176
B1: 176, 198, 220, 230
No rings… Did 10 min of: 3 Muscle-up (on bar)/10m HS Walk – 5 rounds
L-Hang – 90 sec
*Snatch footwork was garbage today, need to work it a bit more, pull also felt funny today…
1) 175, 185, 185, 195, 195
Snatch is getting better all the time. Pulls were fine, tempo squats difficult again, but got them.
PullUps were supposed to be at 70, but I’ve put on 10lbs as of late and can really feel it there. No problem on bench.
Skill work: practiced some transitions but no press outs on the HSPU. Then did some pike ring hspu.
L-Sit total of 75 seconds in 4 minutes.
Hi guys, i’m new here, just found this programming and noticed that I stumbled upon gold, gonna try to strictly stick to this for 1 year and see how it goes.
5×1@ 80% Snatch based on 135lbs. Failed 2 attempts (caught the weight too forward)
4×2 snatch pulls 165lbs (felt a little awkward, never really did these)
4×2 back squat @ 185lbs (felt good but tough)
7×3 strict weighted pullups with 35# kb (This felt just right, got tough at the end)
7×3 bench based on 170lbs (this was too light, need to redo 3RM soon)
Lsit’s SUCK, best one was 25sec
FORGOT TO DO MUSCLE UPS… Going back to the gym later lol. Can’t do Ring HSPU so will practice the muscle ups.
1) 130, 130, 140, 140, 145#
2a) 190# across sets
85 sec. total best attempt was 30 sec. roughly.
Will do skill after work.
Awesome watching you lift Noah! Great first meet PR and everything !
Noah and the 77’s. (Note: Both other lifters are Strict Olympic Lifters)
Me and the 94’s (Note: Beard gives me strength, even If I am the Midget in the group)
A: 105 x 3, 115 x 3 still muscle snatch for the most part but dropped into squat and held there for a count of 3, snatch balance like…
B1: 155, need to go heavier, can’t find my straps since my trip.
B2: 205, real tough getting out of the bottom but managed every set.
C1: 10#, good weight here, will add 5 next time
Did 10 min of Muscle-up work, almost there, this month for sure.
L-Sit – no time
Snatch 205, 205, 185, 185, 185, first two singles were dodgy so went lighter to nail down technique
2a 295 snatch pull
2b 275 tempo hbbs
1a 275 bench
1b 20# weight vest strict pull ups
10 min did 5 ring hspu singles, threw a mu in the middle somewhere for good measure
4 min L sit, probably accumulated a bit over 2 minutes
1) 135×2, 140X2, 150X1
2a) 245 for all
1a) 25lbs x 6 sets, 35lbsx1, 45×1
1b) 185 for all sets
didnt have a spotter for the ring work, so i worked on neutral grip MU’s
suck at L-sits got 1:30ish all together
1) Worked from 185 – 195… still feel beat up.
2a) Worked from 245 – 275
2b) F@355, so dropped to 315 – 335 and focused on form.
2a) Worked from 53# – 80#
2b) 225 – 245
Worked transitions from the ring dip into RHSPU, and ended up getting a bunch of singles (first time attempting these). My feet get wrapped up too tight on the ropes, though… need to go with Spealler’s method, but I feel like I’m gonna fall through.
hellooooooo goat! Longest hold was 24 seconds, and the rest were crap.
M/F/S – 2/4/5
Snatch: all at 155, 80%
Felt a little off in technique, light though.
Snatch Pulls: 185, 185, 205, 205
Tempo Squats, 140kg, 140kg/1+F, 125kg, 125kg
WPU: 2 rounds at 90lbs, 5 at 70lbs
Bench: all at 225lbs
MU-Ring HSPU, did about ten singles, too low in the roof to string them together since I didnt realise that a fwd roll in the rings probably would be the best way to get to another kip?
Finished off with an easy set off 5 low ring hspu.
L-sit: 1min 6sec, horribly bad performance.
2b. 275 (70%) Tried 80% and Failed
2a) Worked 40# vest will find 1rm and get proper weight next time
2b) 160# will find 1rm and get proper weight next time
Worked on multiple MU for 10 min
Longest hold 10 sec prob held 1 minute total
Snatch @ 75 – 77,5 – 80 kg – stopped as my “pocket” is smashed up
Snatch pull @ 120 kg
Tempo Back squat @ 120 kg
Weighted strict pull ups @ 24 kg
Bench press @ 100 kg
Muscle Up to RHSPU: Haven’t tried them before – the RHSPU are hard for me, but for a few singles
4 min L-sit: Used plyo-boxes. Did a tabata, but ended out in more of an L-tuck
1) Snatch -> 170, 185, 185, 195 (tech. fail), 195
2a) Snatch Pulls -> 215, 215, 225, 225
*Light compared to others, but I’m pulling these pretty high and could probably get under them
2b) Pause Squat -> 325
1a) Wt Pullups -> 60# (@ 220 BW)
1b) Close-grip Bench -> 195#
*That’s 70% but way too light
10 min handstand practice
1:20 total of me sucking at L-sits
Skill: done, ~13-15 total
Midline: 85 sec
1).-180, 180, 180, 180, 180
2a)225, 225, 225, 225
2b)255, 255, 255, 255, 255
should have gone heavier on both 2a and 2b
1a)53, 53, 53
1b)185, 185, 185
spent 10 min. on mu practice (ring hspu are outside my skill set)
91 sec. l-sit total
All weights in KG
1) Snatch – 71, 72.5, 74, 76, 78
2a) Snatch Pulls – 85x4x2
2b) Tempo Squat – 112x4x2
1a) Bent over row (moving units so no rig) – 70kg
1b) Bench – 70kg
No rig/rings due to moving units so subbed 10 min handstand walk
snatch weights were 61, 62.5, 64, 66, 68 not 70 odd
1) 175×2, 185×3 (felt real good on the pulls but so slow under the bar. So slow)
2a) 215, 235, 255, 265
2b) 255, 285, 305, 320 (should have started heavier. Felt pretty sold all around)
1a) 55 for 4 rounds, 50 for final 3
2a) 220 for all (too light)
Will do ring work L-sits tonight
Snatch @ 170, 175, 180
Snatch pull @ 275
Tempo Back squat @ 305
Weighted strict pull ups @ 70lbs
Bench press @ 215lbs
Muscle Up to RHSPU: I can transition to them well but didn’t have a very high set of rings. My feet would hit the top bar every time, so the RHSPU felt a little off.
4 min L-sit: About 1.5min Accum.
M/F/S – 2/2/1
Just started following last week. I’m the only member from my Xfit box (xfit of aces- the woodlands, tx) to make regionals. It is my 3rd year going and I’m hopin this is my best year yet.
Snatch pull: 133
Back squat: 185
Pullup: 10# db
Skill: consecutive hspu- felt great
L-sit: max was 35 sec. Total: 140 sec
Thanks for the great programming!
I had to go to a worlds gym today, fuck that place is really unmotiavating!
No snatching, or pulls.
Did tempo hbbs 315 for 4 sets. Scared the gym mayor next to me, when I looked at him and said, “this ain’t shit, you should see the guys I train with”… I.e. all you beasts.
Then every bench in the effing place was taken so did 10 min amrap of 7 strict pull ups 7 shoulder press 95#. 10 rounds +7 presses
Obviously no rings.
Amrap l-sit 99 secs. Suck at these.
Snatch @ 100, 100, 100, 110, 110 (2nd week with snatch now; still not good at them, but do feel them getting a bit better each day)
Snatch pull @ 165
Tempo Back squat @ 250
Weighted strict pull ups @ 45 (guessed on max; too light)
Bench press @ 190 (guessed on max; too light)
Muscle Up to RHSPU: First time ever attempting these and able to get about 10 RHSPU, some sets of 2 and some singles. Felt great!
4 min L-sit: 1 min 28 sec.
M/F/S – 2/2/3
1) Snatch: 185#,190#,195#,200#,205#. These felt great.
2a) Pulls: 265# for all
2b) Squat: 325# for all sets, These are awesome.
1a) Pull ups: 52# for all
2a) Bench: 225# for all, Thats 70% of my current PR – prob. could have done 235# though
Skill work/Midline later.
Midline = done, did as a tabata
Skill work = I had gotten a ring HSPU before but tonight was the first time getting one from a muscle up support. Pretty pumped about it. Stuck to just 10 mins though and moved on.
2b. skipped Ive been having alot of anterior hip pain in the bottom of my squat.
anyone have any suggestions
Practiced mu and ring handstand push ups separately
In 8th grade we were forced to wear those nut-hugging shorts similar to what Stockton is wearing in that picture; it was the early 1990’s that’s just how we rolled back then. Except we (8th grade BOYS) were given the old Varsity girls hand-me-downs with an extra bit winged fabric sewn into the crotch…no punchline…just scarred…for life..
2a) 225lb for all sets
2b) 285lbs for all sets
Finish the rest later today
1.130 2a.165 2a.265
Skill – yes
Midline – 2:00
2a. 265 For all
2b. 295 for all
1a. 70lb KB
2b. 220# for all sets
Skill – Did 7, worked on pairing them together, I could get up to the Muscle-Up portion again, but couldn’t quite turn it over…
Midline — Did around 1.30 – did some on rings some on the floor, half assed this fo sho…
195, 205, 215, 215, 215.
All reps solid. Knew I was going to make every single one.
255, 265, 275, 285
300 x 4 x 2
Total time 4:55
Failed last rep of last set of pullups. Came down and redid it. All others UB
Very good at these but never tried linking them.
Did 4, then a couple singles, then a set of 5.
May max out around 6 or 7
1:40 total in L-sit. Pretty ugly near the end.
1a.) 35 (less than 70% on this)
2:20 total. 45 sec longest hold
Ran 400m repeats since I suck at running and it was sunny for once. 1:1
1:35, 1:33, 1:33, 1:28
Finally feeling better.
1.) 155, 165, 175 all power snatches. Been getting too comfortable with squat snatches.
2a.) 205 working on that hip pop. 205 is my snatch goal for the year. Stuck at 195.
2b.) 270. Felt a lot easier than last time we did them.
1a.) 55# arms were dead from all the muscle ups on saturday. Im so smoked from that. (less than 70% on this)
Fucking awful. Tried to work on ring HSPU transition. These sucked.
84 seconds in 4 mins. 20 something seconds was the longest hold.
3 mile run after.
Tendinitis in elbow is flaring again. Bullshit.
2a. 245, 265, 275, 275
2b. 250, 250, then form work at 225, 230
1a. 85 for all
1b. 195 for all- tweaked shoulder
all unbroken, no real rest
worked on being inverted and getting comfortable in the rings up there
maybe 90sec…lost track
Split into 2 parts today due to studying.
1) 80kg, 82.5ff, 82.5, 85, 87.5
Really fast warmup on this one. Failed twice on 82.5. Then absolutely nailed it and the next 2. Just gotta warmup my movements more.
2a) 100, 110, 110, 110 My buddy took some video, I’m pulling it high enough that if I was fast enough I could get under it and snatch this. Hope a PR is coming soon for Sn.
2b) 295lb OH YEAH!
Then did 10 minutes of skill work on the MU/RHSPU. Managed to string some together. Pretty good at these cause I used to spend lots of time on the rings.
1a) 32kg, 37kg, 37, 37, 37, 37, 37
1b) 205lb, 225, 215, 215, 215, 215, 215
205 was too easy. 225 was too hard. 215 was just right.
L-sit: 30s, 17s, 10s, 11s, 15s
Hello Goat! My word that was a horrendous show of athleticism.
Snatch – 120, 120, 125, 125, 130
Snatch Pull- 155,175, 185, 190
Back Squat tempo- 205
Pull-up- 35 (lower then 70%- last two sets were a struggle)
Ring-HSPU – taught myself how to roll out and connect. SO much fun! Arms were a bit fried so they were ugly
L-Sit- longest was about 45 secs? total time was 1min. 40 secs? i think…
1) 190, 190, 195, 195, 195
2a)240, 240, 260, 260
1:52/4 in L-sit
Snatches: 129, 129, 134, 144, 144 (f), 144
Snatch Pulls: 165, 185, 195, 205 (this one rocked my thumb)
Tempo HBBS: 225, 225, 225 (f x 1), 225 (had to dig deep for that last one)
Pull-ups: 70 across the board, failed on the last rep of the last set
Bench: 145, 150, 150, 150, 150, 155, 155
MURHSPU: Got inverted thrice, got one rep on the last inversion. Couldn’t get inverted again after that…
4″ AMSAP: L-Sit: 64 seconds (first forty where strict, couldn’t keep my feet above the level of the paralettes after that.
1a) did body weight pull ups
1b) 2 sets at 110, 5 sets at 105
1) 145, 155, 155(f), 165, 165
50 GHD sit ups
Had to do Fran in the morning for unit PT. Went about 80-90%,
1a)11.5# (chain) had to break up the last set
skipped since i did MU yday, but will make up. decided to run 1.5 mi instead. didnt time but prob around 10:30.
did right after run, hello hip flexors!
had to use rings. knees still slightly bent on these.
1) 160×2 180×3
Caught all but last in power, settled down in bottom and came up.
2a) 230×2 240×2
Not as hard as anticipated. All reps came up quick.
5×3 pullups with 55
No time for anything else.
Don’t have the capability to do these at my house so did 3 ring HSPUS every minute on the minute for 10 minutes
L-Sits: 105 seconds
Only did BB Gymnastics today, then did JT with class.
Limited movements next month or so. Trying to get shoulder (and back, and wrist, and whatever else hurts) back to 100%.
BB Gymnastic –
Snatch – 155, 155, 165, 175, 175
Snatch Pulls – 225
Back Squat – 235×2, 245×2 (not 80%, couldn’t get that high)
Weighted Pull Ups – 70# (could’ve gone a little higher)
Bench Press – 175#
Midline – did it, but was pretty ugly by the end, not sure of time.
everything was off. did dill’s barbell program for a couple of days while drew was gone. it was the first time in many, many months that i did heavy deads. got 285# for a set of 2 which was a PR, but i was still feeling it today. missed some lifts and moved very slow.
1) went heavier than i was supposed to.
2a) 195, 215, 215, 195 (215 was slow, so went back to 195 to work on speed)
2b) 200 – failed last set
1a) worked strict false grip c2rings pull-ups
skill: worked MUs
midline: no time
First post! Here’s what I got today…
73, 75, 78, 81, 85 lbs.
All of these felt really good. Definitely think I could go heavier. My biggest hurdle that I’ve recently overcome is getting below the bar (vs. just doing power snatches all the time).
137 lbs. – they felt better as the rounds went on
137 lbs. – Not super easy, but felt strong.
1a) Body weight (165lbs.) – failed the very last rep. Tried after a short break, but was spent.
1b) 115 lbs.
I can’t do either, so I worked on muscle up progression and regular HSPU with two ab mats.
1:09 total time – longest hold was 10 seconds. Biggest issue was cramping up in left quad.
1) 135×2, 145×3
2a) 185×2, 190×2
First time getting thru transition on mu to hspu but couldn’t get any locked out.
Snatch Pull: 235#
Pull ups:1-5 70# 6,7 60#
MU+RHSPU: did 10
4 MU to RHSPU
2a. 255 b. 320
3a. 70 b. 175
165 for all, still trying not to power snatch.
225 and 245. Sqts wayyy better than last week. Still not at right %.
90 and 175, too light on both but gym was packed and pressed for time.
1:34 total time on L sit
What’s up to my mufuckin outlaws…I just popped my cherry today starting the outlaw way programming. I’m co-owner of CrossFit Bloomington-Normal in Illinois.
5’9″ with bw of 167 scrawny as fuck.
1). 75kg, 78kg, 80kg, 83kg, 83kg.
2a) 205lbs all sets
2b) 245lbs all sets (@70% because im a pussy)
1a) 53lbs across
1b) 165lbs across
started the skill did 3 musleup/ring hspu and duty called at the gym and had to cut the rest of the workout short.
I have my girl that made regionals doing the programming now, with me helping with her individual weaknesses. Look forward to her improvements at regionals.
Mu to HSPU work done
Snatch – 187, 197, 202, 207×2
Snatch Pulls – 243, 263, 273×2
Tempo Squats – 315(ugly), 315(1), 301×2 a little over zealous on these tonight
Pull ups – 70, 75, 70×5
Bench – 225 for all sets
MU to Ring HSPU – worked on the transition and couldn’t get it. Got close once or twice and just couldn’t harden up enough.
L Sits – 78 sec – I Suck
1) 145, 150, 155, 160, 165
2b) 295×1(f), 275×3
Ring HSPU *work*
L Sits – 83 seconds
hey guys, I’m interested in a little critiquing and technique tips from The Outlaws. I figured a bunch of Outlaw eyes were better than one set. Thanks for the tips!
80%-172, 82%- 176.5, 85%-182.5, 87%-187, 90%-193.5
2a) 235, 235, 255,255
2b) 256, 246, 246, 246
1a) 70# kb all the way through
MU- 3, 1, 3, 1, 3
Midline- 1:48 total time.
1) Snatch – 170,175,180,185,190. All reps were solid. Oly is feeling really smooth lately.
2a) Snatch Pulls – 225×2,240×2
2b) Tempo HBBS – 275
1a) Weighted STRICT Pullups – 53×3,58,63,68,75
1b) Bench Press – 185, felt super light.
Skill – completed sets of 3,2,2, and five singles. 12 total reps. I actually got my shoelace caught on a chain at the top of the rings and I thought we were gonna have to get out the step ladder to get me down. I was stuck in a handstand for a few nervous seconds.
Midline – 80 seconds. Did a max hold EMOM and finished with a couple small sets at the end. 25,15,16,12,7,5.
1) all at 155. still need soooo much work on this movement, feel like everything sucks balls on this.
2b) 290 so damn heavy failed second reps on both the last sets.
1b) 225, went #25 over 70% and it still felt easy, shouldve done 235 or so
shoulder and elbow were pissed from havin shit for on snatches so nixed the MU practice and forgot all about the midline shiz
Weird day with a lot of unexpected limitations (noted). Had to use the man bar at school… with no chalk because they wouldn’t dare lift anything heavy enough to break a sweat.
1) 115-125, 135(f)… I blame this on grip, really.
1a) 25# wanted to use 40-50# but no db or weight vest available. Next time.
Skill: Did 1 Ring HSPU every 30s for a total of 15 reps.
Then learned that damn MU HSPU. Got it down. Pretty stoked about that.
Midline: 2ish? That sucked.
Snatch-175×2, 185×2, 195×1
Snatch pulls-225, 235, 245×2
Messed up percentages on bench and pullups so not even worth posting but 25# & 165#
MU to RHSPU- did 3-2-3-3-1-1 (ran out of time so rushed at the end and didn’t get 10 min in
L-sits: 90 secs
1) 110, 110, 115, 120, 125
2a) 165 for all
2b) 185 for all (havent maxed hbbs in a while) went with what i know
1a) 10, 10, 20, 25, 25, 25, 35
Got a few ring hspu. Transitioned from the top of a dip. Our rings dont go high enough to get a MU with full ROM plus ring HSPU so practiced from a sit position but by the time i got to those I had no press left
80 seconds in the L-sit. :10 on :20 off
1) Snatch 205, 210, 215, 220, 225 – Snatches sucked balls today. Missed 225 a couple times which I NEVER do. Fuck.
2a) Snatch Pulls 315 – Nice and high. Good pop today- not sure why full snatches were such a disaster.
2b) HBBS Tempo Squats 380 – Holy fuck. Seeing stars after each set.
1a) 70lb KB – Missed the very last rep of the workout.
1b) 245 – Easy.
Muscle-ups to Ring HSPU
– 15 done in 7:55. I was hoping for under 6, but oh well. I’d be happy if these came up in competition.
L-Sit – 1:50
1) Snatch 5 x 1 @ 230lbs.
2a) 2 x 240lbs, 2 x 240lbs, 2 x 250lbs, 2 x 250lbs. I have never done these before. I will definitely go much heavier next time.
2b) 4 x 2 @ 300lbs. Felt a little tension in my right calf. Legs need some serious SMR on a daily basis.
1a) Weighted pull-ups 7 x 3 @ 80lbs
1b) Bench press 7 x 3 @ 225lbs. Bench was interesting considering that’s the first time that I’ve done bench press in over a year. Thanks for exposing a potential weakness.
Completed 10 UB M/U to RHSPU. Took it easy. My elbows are really sore still from Saturday and the recent increase in Oly volume. Video below. Some reps may be so-so. Please let me know what you think.
Held 2:29.14 of 4:00.00 or 149 of 240 seconds and this was the most challenging part of the night for me.
Looking forward to tomorrow!
Jesus Kenny, I don’t think I’ve ever seen muscle-up to ring hspu look so easy. Like Hoggan said, there goes the neighborhood (whatever that means…)
But how far can he throw a softball?
Nice. I’ve gotta get better at catching the roll right into the press. I catch pretty deep, set and press….these look faster and less effort.
1) 5X1 Snatch @ 80% – 68kg these felt smooth probably should have gone to 90%
2a) 4X2 Snatch Pulls – @ 100kg
2b) 4X2 Tempo High-Bar Back Squat @ 80% = 112.5kg
1a) 7X3 Weighted STRICT Pullups @ 70% = + 15kg
1b) 7X3 Bench Press @ 70% = 80kg
Missed the rest of the session as I had work to get to
M= 4 F= 6 S= 2
1) 160#, 165#, 170#, 175#, 180#
2a) 4×2 @ 245#
2b) 4×2 @ 260#
1a) 7×3 @ 24kg
1b) 7×3 @ 210#
Used lower rings and worked on the transition and HSPU
120 sec. (on KBs) – 45 sec. to start
2a) 4×2 @ 245
1a) 7×3 @ 24kg
1b 7×3 @ 210
Need to work on Ring HSPU
Transition was easy.
2 min 30 sec
1. 95, 95, 100, 105, 110
2a. 135, 145, 155, 175
2b. 160, 175, 175, 175
1a. 5# for all sets
2b. 85# for all sets
Did 5 muscle ups, and after each got on the floor with a rigged contraption to do a ring HSPU.
Midline; Have no idea how many seconds. This was miserable, though.
1. 185, 185, 185, 185, 195
2a. 275 across
2b. 340 across
255 # across
skipped skill work… pressed for time
First day on the Way. First let me say thanks for the programming and the antics. I don’t think I’ve laughed so much at any blog. I was doing CFFB when I came across this program. I immediately realized how much I missed the oly lifts paired with the cf style metcons and gymnastics. So here I find myself at the present date.
*worked on technique, knees out, pulling through heels and keeping feet close
SN Pulls 225#
Tempo HBBS 275#
* With speed on the pulls, HBBS were tough but I got every rep
3x wgt pull up 95,90,70–>
3x Bench 215#
*started to slow on rd2 of the pull ups so I thought I’d better drop to get all reps minimal rest between sets
Then 10:00 MU to Ring HSPU 4rds of 1 MU + 3 Ring HSPU
Had to do MU from seated position, I hook the straps to a pullup bar, there is no where to attach it to the ceiling, so…
L-sit about 1:30 in the L-sit accumlated
2×10 wall extension
roll around on tennis ball
Prasara Yoga- Crow transitions (per Blair Morrison)
Felt good today, looking forward to the program and many thanks.
1) 70kgx1x2 75kgx1x2 80kgx1
1a) Did Strict CTB-PU with scapula-retraction in the top.
Skill work: Did 4 sets of 3-3-2-2.
L-Sit total of 100 seconds in 4 minutes.
1) 125, 125, 125, 135, 135
2a) 215, 215, 225, 225
3a) 35 (Rd 1,4,5,6,7), 45 (rd 2,3)
L-sit – around 2 mins, but the form started to lag the last couple mins.
First time posting. Been following for a week and a half. Coming back to serious training from a serious auto accident. Hope to rebound quick!
1) 155,155,165,175,185( felt smoother than 175)
3b) 205 should have went heavier
Midline: didn’t time, at least 2 mins accumulated
235- was supposed to be 250. just realized it…urgghhhh