Here is the final scoop on the Regionals Strategy Page…
We will only be GIVING access (for free) to those who are already our clients. This is the only way to make things fair, and not arbitrarily try to pick from an ever expanding list of followers who we would then have to somehow choose based on starting date and known history of posting—i.e. it would be impossible to choose. Therefore, we will give access to our clients and will have to charge everyone else. Yes, to me this feels very “sales pitch-y” and sort of makes me feel creepy, but I also know that every dime will go back into travel expenses for us to have coaches at no less than two Regionals every weekend. So fuck it: I’ll stop feeling bad. I’ll also feel like less of a weirdo if I don’t have to pay completely out of pocket to travel around watching people work out. In some parts of Europe that’s actually illegal.
I will be updating the page daily with videos and tips/commentary/strategies on the WODs. Last year we found that one of the most important keys to success was actually seeing the WODs in person, if you were one of those people who didn’t have to go the first week, before your event. I will be able to report back about not only what we come up with before this weekend, but what we come up with moving forward. I’m incredibly excited to see how much this helps all the Outlaws.
Here’s the step by step of how to get access to the page:
1) Email Laura@OutlawCrossFit.com
2) She will send you a PayPal link for $50. Yes, it’s $50. Dunno exactly why we chose that number, but most people we asked said it seemed fair.
3) After receiving the PayPal link you will need to sign up for a WordPress.com account with THE SAME email you sent the original email from. This is extremely easy to do, will only take a few seconds, and you can do it here.
4) Once you have a WordPress.com account go ahead and pay the PayPal link.
5) As soon as we receive confirmation from PayPal we will add your email to the list of people who have access to the page. All you will have to do is follow the link you receive.
I know this seems like a lot of steps, but we must make sure that the page is not easy to share or spread around. If we simply do a password site it will certainly be shared with a ton of people. Using a WordPress.com login allows us to strictly monitor who has access and where they are accessing from. If we give you access and the page is viewed from 25 different states using your login, we will promptly refund your money and take your access away. See how that works? So don’t share your login with all your friends. You can certainly tell them what it says, but don’t make us have to be Metallica (Napster reference).
WOD 120425:
BB Gymnastics
10 minutes to establish a 1RM Power Snatch.
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.
Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B
Extra 120420:
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 2 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#
Group 3 Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″
Group 4 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups
So do we have to pay $50 per team member, because that doesn’t really seem fair. 😉
Hope we get to see the bearded wizard at the Central East regional
It’s us or Jay Rhodes as far as I see it that weekend (Ohio and Toronto are much closer than SoCal and Latin America)… I’m assuming he’ll go to Canuck-land and see to it that Jay makes it!….Let’s be honest, Rich, Dan and Graham are all playing for second against me anyways, and CFM better be a lock with these WoDs. And Rudy as much as I love you and your strategies, I am po-as-fuck.
K so I’ve spent more than my share on fitness crap… Is $50 worth it? Because I know I’m not in the running for $250,000. Because honestly I’m an endurance athlete trying to feel cool by attempting to get strong and technical! If I can just beat myself to death in my garage without giving a flying f$@# on strategy I’ll be happy! Can I beg you not to charge for your programming? Because it works, I’ve just gained 15lbs on my snatch in the last two weeks by following….. But I’m a cheap b!$&? And not willing to squeeze one more penny… Thoughts?
I guess what I want to know if I have an insanity spending spree what is it that I’ll be getting other than your amazing programming?
No one said anything about charging for programming. This site will always be free.
u are retarded
Thank you Koby… Maybe I’ll translate for you! I’m just wondering WHAT exactly the strategy page entails. I understand that at this point Outlaw programming is free and I’m grateful for that but not being a follower for long I’m not sure what the “strategy page” entails.
They entail strategy tips for regionals.
Lulz @ Jason
+1 “Haagen”
I’m not anywhere near regionals. Just like getting the workouts and watching those competitors that outlaw trains tear it up. To get the best training out there by Rudy, I think $50 is cheap.
If one more person ask for free for all this top notch material Rudy has been giving away im going to drop this 100 lb dumbbell Ive been throwing around on someones head!
I recently attended the London Camp and have been following the site for 75 days now, since the beat the coach WOD appeared on the Crossfit Football Site. $50 is cheap for good advice/coaching if you want to qualify for the games or even improve your game 5%. It would be fair to say that $50 a year is too cheap to have access to this site and the programming, may coaches would charge you $100’s a month to provide you we programming of a lesser quality.
BB Gymnastics: 75kg / 165.4lbs – no pb but got behind the bar well.
Strength: Bench at 82.5kg/ 181.9lbs all 3 reps
Conditioning: 3 rounds + 10 KBS
MFS = 7/7/6
After all that we have learned just following the site, all the extra time and effort that has been put into this program to make us better, yeah… 50 dollars is more than reasonable.
I agree
Agreed!
Good Morning OutLawCoach. I have been following your programming for about a week and a half now. I love it. Thanks for the free info. I had some questions. When I follow the programing I do it all in one session. Takes me about 2 hours usually including my mobility and warm up. Is this meant to do all at once or break it down into morning and afternoon. Also I am new to some of the abbreviations. Is there a list that tells me what they mean, For example what are Banded GH Raise? Again thank you so much.
FYI a banded GH raise is just a Glute Ham Raise (google if not sure) with a band wrapped around the bottom of the GHR unit and over your torso to add resistance.
Thanks we need to buy a GHR then
It’s perfectly acceptable, if not preferable, to break the work into two sessions. Read the Frequently Asked Questions (FAQ) if you haven’t already.
Thanks
By the Way Elisabeth Akinwale I’m a big fan good luck at regionals. I’m always amazed that I can get advice from top athletes.
I break the work into 2 sessions as well, fits my schedule better and I feel me it allows me to keep a very high intensity for the entirety of the work. Also allows me to get extra mobility in.
Allot of these folks work at gyms as is the case for me and are professional exercisers which I am not. I like to break up the strength stuff and the conditioning up. If I didn’t it would take me over two hours with warm up and cool down.
My husband owns a baseball school and is constantly giving away tons of free advice in addition to all the lessons he runs. I always bug him about doing that and wish he would charge more. I think 50 dollars is more than a deal. I am happily going to pay it and can’t wait for it to start.
Thank you for all the hours of work and sleepless nights helping us get better. It is much appreciated.
Will the strategy page only have tips for individual WODs or team WODs as well?
“Reading Comprehension” – a lost art
BB Gymnastics:
Worked up to 135#
3 fails at 140# — Way too slow getting under the bar. Need to work on my hip extension through the second pull.
Strength:
Skipped due to time constraints
Conditioning:
4 rounds even, finished last T2B with 2 seconds remaining
DUs continue to be messy and include an extra skip between rotations. Stringing T2Bs together fairly well, but grip definitely became an issue in last two rounds; got through 5 UB and then had to resort to doubles and singles.
For what it’s worth, the fact that the general programming is a free and open resource is an absolute gift. From the perspective of a (happily) reformed cyclist who subsidized a racing “career” partly through coaching, it takes considerable time and effort to write thoughtful and comprehensive programming such as this that all but guarantees progress. Thank you Rudy. If you ever come to NYC for a training camp, I’ll be first in line (sadly, all I have to offer as a gym is a small patio and a pump room).
BB Gymnastics:
Worked up to 145#, failed at 150#, 5# PR. Attempted my first Snatch 1 1/2 months ago. Working on opening my hips more and not bending my elbows before my shrug.
Finish rest later today.
It didn’t start getting creepy until Paypal was mentioned. Is there anyway we can meet in a motel parking lot and make the exchange there? I will be in a black van dressed in drag…don’t worry I am working undercover.
Thanks again for the site, email sent. I am not even a regional competitor; I just want access to more quality coaching and you already give it out for free. I am glad you didn’t say $100, I would have paid that too.
Does anyone on here follow Outlaw in the Tempe, AZ area? I will be there this summer and am looking for an affiliate that is Outlaw friendly.
“Outlaw Friendly” is starting to trend. Rudy – You guys should start selling placards to gyms.
Yea when will your hats be back. I want two. The style that sold out>
You would think anybody at Regionals is trying to make the Games. Trying to make the Games means trying to win $250,000. $50 is a small investment in this venture, especially considering that most of these people probably spent at least that much on something already this week to help prepare them for the Games (supplements, food, new shoes, lots of beer for those of who didn’t make it). So if anyone writes you an email complaining, let me know and I will give them a quick 20 UB Cock Punches.
Most Likely a stupid question, but under the extra part …group 2/3/4 what exactly does that mean? Im assuming that it is in reference to the chronological order of athletes and their regional dates… group 2 would be those going in the first weekend of may?
Yes.
Also, if you’re not competing as an individual, you can just disregard it.
Barbell Gymnastics:
went 95, 135, 185, then hit a 235# power snatch again,
Strength:
ME bench press: 295# 6, 8, 5,
4×8 Glute Ham Raise no extra weight yet, i am heavy enough
conditioning
5 rounds on the dot
$50 is a great price for that type of info. It’s very generous of you that we don’t have to pay for the regular stuff! Thanks again Rudy and all you cool cats in the Outlaw nation.
BB Gymnastics
125# First time ever maxing
Strength
ME BP – 200# 6,6,5
GHR done No resistance yet
Cond.
3 rds + 9 DU ugly
BB gymnastics
1) 160 = 15lb PR
strength
1a) 205 x 9, 215×5 ( was working in with someone and for got to take their weight off), 205×6
1b) completed with red band
conditioning
5rnds+8 t2b w/ titan vest ( wanted 6 rounds!!)
2/2/2
1) PS- 185 (not a PR)
1a) 250 – 7,5,6
1b) complete medium band
Conditioning
4+50
M/F/S – 2/3/2
my two cents on stregety page. If you are on this list:
http://outlawcoach.wordpress.com/2012/04/11/120412/
and are not a paying client of Rudy’s already, get out your wallet and pay the fifty bucks. Consider it a donation/thank you. And for everyone who didn’t make regionals, pay the fifty bucks so you know how to make fun of the people who didn’t.
BB gymnastics: 135-145-155(first PR)-165(fail)-165(fail)
Strength: ME bench @ 225lbs 10-7-5
finishing programming later today.. good stuff!
Thank you jc, I also emailed and was informed that it was also some coaching tips.
BB gym:
1) 105 – 5# under PR.
Strength:
1a) 110# for 9,7,7
1b) Blue band – whatever that means.
Conditioning:
Coming back tonight.
MFS – 3/2/2
BB Gym: 165 P. snatch till needs work
Strength:
1a)195 12,10,10
1b)all done with 15lb plate
Conditioning: 5RDS + 55reps needed 5 reps to complete 6RDS not happy with that.
DU all UB
V-KBS rounds 1,2,3 UB, rounds 4,5,6 10+10
T2B rounds 1,2,3 UB, rounds 4,5 8+7, round 6 10+ pussied out
will try Group 4 conditioning later to practice more power snatches.
Power Snatch – 145
1a. 200# 5/5/4 1b. 35# for all
Conditioning – 5 rounds
BB gymnastics
135,155,175,185(5lb PR),195fail (should have went 190)
strength
1a) @190 8,6,6
1b) subbed Good mornings @190 5,5,5
conditioning
4 + 5KB
BBG:
200
Strength:
1a) 195 – 8,7,8
1b) Skipped (hamstrings)
Conditioning:
5 + 33
-Grip Killa’
3/5/7
Barbell Gymnastics:
80-85(f)-85(f)-75-82,5
Did some Hang power clean @ 102,5 kg
Strength
1a) 100 kg; 9-7-7
1b) GHR on the ground, used bands
Cond:
6 rounds and 20 DU
First 4 rounds were unbroken, 2 last I did 10+5 T2B, the rest was unbroken
BB Gymnastics
10 minutes to establish a 1RM Power Snatch = 87.5kg (PB by 7.5kg)
Strength
Missed due to limited time
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24kg
15 T2B
= 4 Rnds + 14 KBs
M= 2 F= 3 S= 5
BB Gymnastics: 125lb(default PR never maxed out)
Strength: 155lb:9,8,6
No GHR(need to figure out how to make one)
Conditioning: had to sub sit ups for T2b:4 rnds+10 sit ups
2/3/2
BB
1) Power Snatch @ 195
Strength
1) Close-grip BP @ 225 (6, 5, 4 reps)
Conditioning
Did Group 4 WOD because I was already warmed up for the snatches. Will do regular WOD later.
Rx’d @ 3 rds + 10 wall balls
BB Gymnastics
Power Snatch – 125, 135(F), 135(F), 135, 145(F)
*Still working on my technique, Snatch is the only thing I haven’t progressed in since starting The Outlaw Way.
Strength
Bench – 245# 6, 3, 3
Subbed in Good Mornings – 125#, I attempted GH Raises on a bench and the damn thing slid out from under me.
Conditioning
4 rounds, DUs are still killing me I can only do a few UB.
BB
1) Did regular snatch and got 85kg. Got under 90 three times, but failed to catch it.
Strength:
No BP.
Did goodmornings instead of GH raises 3×10 w. 70kg
Conditioning:
5rds+ 53reps
Practised some MU to ring HSPU transfer afterwards.
3/4/4
Power Snatch: 100kg, miss 105 at buzzer
Bench@200: 8,7,6
GH Raise: 2 red bands
Doing AMRAP this evening: shooting for 5 rounds
BB Gymnastics:
115#, 125#, 135#, 140#, 145#f
Strength:
1a) 165# x 5, 5, 4.
1b) I liked these. Not sure what to put for resistance.
Conditioning:
4 rounds + 25 double-unders
1) 195# 20#pr
1a) sets of 10 at 175, for shoulders sake. However, heaviest bench in awhile.
1b) sets of good morning 135-165
Conditioning 5 rounds +5 t2b
rest 10 mins
3 rft of 8 alternating 100#db snatches/14 c2b/21 box jumps 10:54
1) 185 – Easy, 195 F x 2
Bench) 245 x 6, 6, 4
GHD) 8 x 35lbs x 3
Conditioning:
4+ 10 T2B
Conditioning 2 later
BB Gymnastics
87.5kg =PB
Went under 90 but was below parallel so threw it away
Strength
1a) 3 X ME Bench Press @ 100kg – 6, 5, 7.
1b) 3 X 8 Banded GH Raise – beige and red band (who knows what tension it has?! I know it was really hard!).
Conditioning
4 rounds + 43 reps
Griptastic
BB-
#185
Strength-
a) #225 -11-10-10
b) black bands
Cond-
5 rds+17 DU
BB Gymnastics
1) worked up to 175! New PR by 10#
Strength
1a) 6,6,6 @ 225
1b) 8,8,x (ran out of time)
Conditioning
Run 800m, 70 pushups, 60 slamball (20lb), 50 box jump (24in), Run 400m, 30 ring dips, 20 burpees
22:31 – push-ups killed me
P. Snatch 165 (pulled 175 and made the lift but had to hit a full squat)
Strength
BP @ 205: 7,5,5
GHR 3×8 with a blue band
Conditioning
5rds + 42 reps
forearms were on fire!
2/5/4
well its going to be hard now without this great info coach Rudy. 50 dollars is a small price to pay for coach Rudy i agree 100%. But i think what people are saying is that Coach Rudy has been posting for awhile and has been programing with a scientific method thats is proven and we are very sad to see that go away for money( greed is the root to all evil). Coach Rudy said back in the end of febuary of 2012 after the open was closed about how overwhelmed he was with the results that came from people emailing saying that they made it to the regionals following Coach Rudy’s programing. That will now shrink and new and young atheletes will go elsewhere when searching the web. It was a good thing what you were doing Coach Rudy and it helped so many people on the front lines of crossfit. There will people who will always follow and pay that amount and more but the fact is what you were doing for free was good for all people that enjoyed your methods of training. Well good luck to all OUTLAW crossfitters. i enjoyed the 4 months of training you have allowed me to perform at home it was a great scientific programing method. I will miss the funny video’s. also the great compotition between the biggest Quads, that was great stuff Rudy…Take Care i have to go cry now and find a new crossfit site to follow.. Any suggestions of a WOD programing blog thats free like yours once was for a poor California boy to follow ? Thanks again Coach Rudy hope to meet you sometime.
TC before you get eaten alive like I was for a simple innocent comment, we still get to follow programming for free…for now. What we won’t get is access to a strategy/coaching page. I plan on continuing the programming here until something changes because it is great and I have seen results. Don’t give up TC at least not yet:)
Rudy has always said programming is free. Where you get your “for now” comments I don’t understand. Just an assumption on your part I guess.
Dude the site is still free
SMH.
Jesus Fucking Christ. If you’re not already going somewhere else for programming, I’m going to ban your IP.
Wow, you sir take the cake on being the dumbest mother fucker to ever post something on this blog.
20 UB Cock Punches for TC
successful troll wildly successful.
BB Gym: 110 (ties PR)
Strength:
1a) 6-6-7 @ 100lbs
2b) subbed reverse hyper (75×15)
Conditioning:
5 + 7 Toe to bar
Power Snatch- 180* (PR)
Bench- Did 135 (15 reps all 3 rds.)
Don’t have a GHD so did 3 sets of 15 Back Extensions
Conditioning- 5 rds. plus 6 T2B
BB. 175
Strength : 10, 9, 8 at 240 on BP
3×8 on ghr. No weight
Conditioning. 5 rounds + 12 kb swings
Bb- 185.195.205. Miss 215 need work w any snatch. Just putrid. Squat power or hang.
Str- 225 13.7.6
No weight gu
Conditioning – 5+ 36
Bw 225
BB- 125lb, tied squat snatch pr
str- 155: 11, 8, 7
gh: 45, 55, 55
Conditioning
4+37
Shoulder therapy
Power snatch 80#
3×8 gh raises learning move
Conditioning 1.5 pood not overhead yet, t2b with rings. 3 rounds + 4 t2b
Ice shoulder
No bands so dd the strength separate as a 1 and 2.
Bench Press – 135/12. 155/9. 155/7 (Shoulder stil doesn’t agree with bench press after surgery)
Straight Leg DL’s 3×8 at 175
Conditioning – 3 + 37
– Felt like crap and all 3 are weaknesses.
BB- 115, 125, 130, 135, 140(f), 140
Bench Press- 10, 9, 10 @100lbs
Conditioning- 5+42
BB Gymnastics – 185
Strength –
Bench at 190# – 12, 10, 8
Conditioning –
5 Rounds + 29
Snatch – missed 205 a couple times, then just worked some technique drills for a good long while.
No bench or GHR
AMRAP – 5 rounds even (not too much energy on this, or was just lacking motivation throughout. Not all that bad overall)
Extra (group 2) – 7:16 (feel like low 6 is plausible if going UB. That was my goal but I am in a need of a damn good rest day!)
I am addicted to outlaw programming like a heroin addict!! I’ve been doing it for 3 weeks now and I saw today’s wod and was like “sweet, a lighter day”…bullshit, thanks for whooping my ass today!! Because of this site I’ve gained a ton more range in my shoulders so I can get a legit squat snatch in…when I get near the 260 range I might send a video, until then I’ll keep working…awesome programming!!!
BB gym PS
Worked up to 195. Attempted twice, both times caught in squat.
Anyone else have a problem with just one foot moving out after the second pull?!
1a) 9 5 7 at 175#
1b) Done on floor, little push off.
Conditioning:
4 rounds -5 t2b
Grip blew up. V ups is not the best sub for t2b, midline felt fine.
2/2/2
Snatch- 135, pulled 145 to my eyes a few times but decided to be a big ole puss a not make the lift
1a) 185-10, 6, 5
1b) bw
Conditioning- 5 rounds+ 18 kbs
Group 3 extra- 7:44- 120# stone
BBG: 135, 145 FLx2, 140, 145, 150
Skipped strength due to a full gym and a bad attitude towards my fellow man.
Conditioning: 4 rds +25/6
Power Snatch – 196 1# PR
Strength
Bench @ 253 – 6, 7, 6(near death experience on the last set. Pretty scary when the bench breaks while you’re holding 250# over your face.)
GHR- completed UB but no bands
Conditioning – 5 rds + 3 T2B
Extra Work group 3 – Did 6-100# DB snatches instead of stones
8:14
BBG
1) 185#-200#(PR) (didn’t hit a full squat but a bit sketchy on the depth)
Strength
1a) 180# 9-8-9
1b) Done
Conditioning
4Rounds+10KBS
Group 4 extra
2rounds + 1 snatch
5/8/5
Gymnastics- 185 Tied PR, Fails at 195 & 200
1a) 195lb, 10,9,7
2b) 25lb DB; not heavy enough
Conditioning- 5 + 9 KB swing
snatch footage – http://youtu.be/CZZ2azsIbLU
BBG
1) 205# (PR) Increase of 20# from a month or so ago. Thanks to Outlaw I’ve gone from 165# to 205# in 2 1/2 months. Afuckingmazing!!!
Strength
Elbow tendinitis is a pain in the ass. I can’t even bench. Shit is on fire. Hitting up the ortho tomorrow.
Conditioning
4Rounds+7 T2B
Group 4 extra
2rounds + 5 Snatches
205, 20# pr on power snatch
BP: 253- 5,3,7
GH raises: bw
4+5 t2b
Group 3: 9:01 120#stone
BBG:
195, 200 (f)
Strength:
1a) 240 9-7-7
1b) done
Cond:
4+5 t2b
4/4/3
195 max on Power Snatch which is 10 short of my PR. No bench, so weighted pushups with 100 pounds for 5 reps pretty easy on final set. Did banded Good mornings.
Conditioning- finished round 4 as timer went off. TTB kicked my butt.
205 snatch. Failed at 215
conditioning 5 rounds + 22 double unders. hands have sucked the past week
BBG:
170#
Strength:
1a) 200# 4/5/6
1b) used 20# db.
Conditioning:
4 complete rounds + 10 du.
BBG
150# felt terrible on this
Strength
1a) 190# 6,4,4
1b) orange band through all
Conditioning
5rounds + 7 KBS
3/5/4
BB Gymnastics
145lbs- Not bad since I haven’t snatched a damn thing in over 2 months
Strength
1a)155# 7,7,8
1b) No band just did BW
Conditioning
4 rounds + 25 DU
BB Gymnastics;
Snatch 1RM 80kg, 85kg, 90kg (equal PR), 92.5kg, 95kg (+5kg PB), 97.5kg (fail)
Just under 2 weeks from the Outlaw Camp in London and working on the technique stuff, 5kg on the PR is great – well pleased. 97.5kg floated, although I failed to commit to getting under the bar.
95kg here… (construction criticism welcome)
Strength;
Been a long time since Bench Press, estimated 1RM as 100kg (suspected well wrong!)
1a) 80kg 12, 11, 12
1b) Subbed GHD Situps
Conditioning;
12 min AMRAP (25DUs, 20 KBS 24kg, 15T2B) 3 rounds +25DUs +20 KBS +10T2B
…must learn to tape hands, v. close to ripping.
Extra
Walked through Group 2 WOD working on form in Squats @60kg;
30 BSq, 20 Pull ups, 10 Push Jerks
20 FSq, 20 Pull ups, 10 Push Jerks
10 OHS, 20 Pull ups, 10 Push Jerks
17mins 02 sec.
Snatch – Worked up to 70kg. This was terrible tonight
Bench – 92.5kg x 7, 4, 4
GHR’s – Unweighted with toes under the couch for holding myself down. This worked terribly as it just made my calves clench rather than my hamstrings. I tried to talk my wife into holding down my legs but she couldn’t be bothered. Bleh
WOD
3 rounds + skipping + KB’s + 7 Toe’s to bar. Terrible and grippy.
I had a crap night. Bring on a rest day tomorrow!
Snatch – 185
No bench
4 rounds + 25 DUs… moving very slow yesterday
bbg
1)195
strength
1)220-5,5,5
2)subbed good mornings 95-10, 115-10, 135-10
conditioning
5 rounds rx
this was a motherfucker on grip du and kb ub every round, toes to bar not so much
BB Gymnastics
10 minutes to establish a 1RM Power Snatch.=220(PR)5lbs
Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.=255-10-8-7
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.=Red Band and 25lb Plate
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B
=5Rnds+25+16
Group 4 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups
=2Rnds+5+15+15
BB Gymanstics
Snatch – 130lbs (very much not happy)
Strength
180 lb Bench Press 6, 6, 6 reps
Used the green and blue band for the GH Raises
Conditioning
5 rounds and 24 DUs
I used three different jump ropes, and I used the FAT Bar for the T2B
Gymanstics
Snatch – Ended up at a slow 70 kg
Strength
90 kg bench Press – 11 – 9 – 9
Used two thin violet bands for the raises.
Conditioning
4 rounds + 25 + 12
BBG: 165# (matches PR)
Strength: 1) 215# 8/8/9 (little boost of energy at the end there)
2) Did these unbanded
Conditioning: 5 rounds +51 reps Rx’d
BB Gymnastics
10 minutes to establish a 1RM Power Snatch.=195(PR)5lbs
Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.=255 8-7-7
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.=Red Band and 25lb Plate
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B
=5Rnds+25+18
Group 4 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups
=2Rnds+5+15+22
BB Gymnastics
190#
Strength
1a)10/10/9@185
1b)Done
Conditioning
4+27…did first two rounds with 2 pood KB cause I didn’t carefully read. Luckily teammate let me know I was using wrong weight. Felt very sore from trying the individual regional wod 12.2 day before.
Skipped snatch. Will make up
Strength:
1a) 112# 3,4,4
1b) purple (1in). Never done before
Cond.:
4 rounds + 25 du+ 14 pvkbs
1RM PS – 155,175,185,195,205F (PR is 200)
Bench @ 210 – 7,6,6
GHR – blue mini, red small, blue+red
12 min AMRAP – 5 rds + 40 reps (1 missed kbs, 1 trip on DUs)
No time for extra work for Group 4. Will try to make up Friday or Sat.
BBG
1RM PS 165, 175, 185(PR), 195(f)
Strength
Bench 205lb 7,7,6
GHR w/45lb plate
How do you use the band on the GHD? I couldn’t find a video on You Tube. Any suggestions?
Cond
4rnds +8KB swings
BB Gymnastics:
1RM PS:165#
Strength:
Bench: 9, 8, 7
GHR: Done
Conditioning:
5 rounds + 18 Double Unders
BB Gymnastics
170#
Strength
1a) 3X5 @ 235#
1b) 3X8 @ BW
Conditioning
4+43
Extra 120420:
Group 3 Conditioning
11:54 – Switched to 120# stone for last round
110 Power snatch
1a) 95# 10/8/7
1b) Good Mornings 15
Conditioning
replaced double unders with 100m row…achilles
4+23
1)130#
1a) 165# 5/5/5
1b) n/a
4 rounds +22 DUs….rx.
1) 175, 185 fx2, 180 f… boo!
2a)BP @ 245 8,6,5 needed help on the last one
2b)8x banded fire out (green bands) * no ghd, so I did the ghr yesterday and subbed the fire outs today
Conditioning
5 rds + 9 DU
Pwr Sn – 155 failed 165 3x. Could probably get it but ran out of time
3x ME Bench @ 175 lbs 4,3,3
3×8 Good Mornings at 205lbs
Conditioning 3 rounds plus 8 du, 1.5 pood kbs
1rm pwr: 185(pr). Close but I don’t think it hit parallel so I’m counting it
Strength: bp@235 5,5,6
Gh raises blue bands done
Amanda: 6:40
Got kicked out of a track by my house for doing this. The athletic director tried to get me to stop but I had 3 snatches left. I told him “sorry man 3 more”. He wasn’t happy lol