Outlaws currently qualified for the Games:
Individuals
-Elisabeth Akinwale – 1st place, North Central
-Talayna Fortunato – 1st place, Southeast
-Christen Wagner – 1st place, Asia
-Rika Diederiks – 1st place, Africa
-Brandon Phillips – 2nd place, Southeast
-Jason Hoggan – 2nd place, South Central
-Patrick Burke – 2nd place, Southwest
-Candice Ruiz – 2nd place, South Central
-Justin Allen – 3rd place, North Central
Teams
-CrossFit 7 Mile – 1st place, Latin America
-CrossFit CDR – 2nd place, SoCal
-CrossFit Central – 3rd place, South Central
EA, post WORLD RECORD interview.
WOD 120521:
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.
Hey look, it’s my first workout – and I get to post first!
I already don’t like you.
BB Gym:
Snatch @ 115#
Snatch pulls @ 155#
Snatch balance @ 115#
12 min AMRAP:
Sub’d in V-ups
4 rounds + 9 reps
Good mornings @ 115#, 115#, 125#
Rev hypers (strict form), no weight
Wow, I just watched the North Central snatch ladder vid (mad props EA), and, well, wow – after following Outlaw, I just took it as a matter of course that people squat snatch when weights get heavy. Apparently wrecking your knees attempting to power snatch is the vogue.
What can I sub in for reverse hypers?
http://www.google.com/
+1
Just in case Josh G’s link was too confusing
http://lmgtfy.com/?q=reverse+hyper+sub
It took me 6 days to accomplish an incredible task. I read every word ever posted on The Outlaw Way! This will surely be a great resource for helping me improve my profanity use (so very much profanity).
I might even get better at lifting!
As a toast, I raised a glass of Magners to Rudy, and all the other Outlaws last night.
I’m sure after this post, Drywall still doesn’t like you
Who does Drywall hate more – first-posters, or people who ask dumb-ass questions?
Because I could have asked “what does AMRAP mean?” Or “what’s a snatch?” But I realize that could provoke someone to reach through the Internets, and CP me.
I learned my lesson.
Drywall just doesn’t like people, which is why everything he writes is absolute gold…he just doesn’t give a shit
Stop fucking ballwashing me.
Snatch 135x2x5, sn pull 215x3x3, sn balance 135x3x3
WOD 3 rds+ 16ghd situp( pistols need work)
GHD ext 25x8x3
St leg dl 135x12x3
BB Gymnastics
1) 135#
2a) 175#
2b) 135# focus on ‘punch’
Conditioning
5 RDS
Strength
1a) 35# plate
1b) Did hinge lift@185 3×12
Jump rope: 600 jumps in 5 minutes
Fiollowing Outlaw whike the ship rolls 5 degrees plus is interesting. http://www.youtube.com/watch?v=5UC8rFSwyyM
BB Gymnastics
1)210
2a)225
2b)245
Conditioning
4 rds Pistols need work and I got very light headed and Nauseous during the ghds. First time this has happened and wasn’t sure why.
Strength
Wasn’t really sure about these movements. I did glute ham raise since thats what it says and I’m not sure how to do this with weight. I can do back extensions with weight but not glute ham raise. So I focused on what I know this movement as and did no weight. I will look up a video of weighted though for future.
Reverse Hypers was one I haven’t done in about 2 years so I did this with a 35lb dumbell between my feet. I was lying with my stomach on the ghd and my feet hanging off and brought my feet up to parallel then back down. Was this correct?
Sorry for the questions, I was just a little confused on the last two.
Correction 2a 245 2b 225
The correct way to do a reverse hyper would have been to use a reverse hyper.
Thanks for your useless answer. Next time you should save your time and not post some dumb shit like that. I figured out how to do it though and I did it correct. Thanks for your concern though, I really appreciate it.
Dis mufucka cruisin’ for a bruisin’…
haha just saying
Soooooo, when can I order the bad ass EA Games shirt? 🙂
Ditto
BB Gymnastics
1) 135#
2a) 235#
2b) 115# Giant Pussy
Conditioning
4 RDS + 5 Pistols
Strength
1a) 45#
1b) 12# DB
M:5 F:4 S:2
Back at it after a recovery week last week. I’m still traveling, though, and had to use the resort’s weight room. The workout’s fairly adapted as I did not want to draw too much attention to myself (which probably would have resulted in being asked to stop).
BB
1) Power Snatch 5×2 @ 85% (185#)
2) Snatch Balance 3×5 @ light/technique (135#)
Conditioning
12 min AMRAP -> 4 rounds + 36 reps
7x Strict Pullups
14x Alt Pistols
21x V-ups
Midline
1) Good Morning 3×10 @ moderate
1/1/1
E.A.,
Way to kill it at regionals! You stole the show. Everyone in the stands was in awe at your performances, especially events 3 and 5. It was hands down the most badass moment of the weekend when you decided to continue the snatch ladder past 150#. Icing on the cake.
BB Gymnastics
1) 125#
2a) 145, 155, 165#
2b) 125, 135, 135#
Conditioning
6 rounds
Gonna do Strength and some skill stuff after work
Outlaw victory party in full swing. #texting
Congrats to Elizabeth and Justin. Big pat on the back to Ginny King who came up a little short this year. Hang in there.
1 5×2 snatch 115# No misses
2a) Snatch pulls 155
2b)Heaving Snatch Balance
105,105,115
Conditioning
12 min amrap
5 rounds even
BB Gymnastics
1) 115 across the board
2a) 225 all sets
2b) 115 all sets
Conditioning
7 rounds + 5 PU’s (subbed abmat, no GHD)
Strength
1a) 25lbs
1b) no time
BB Gymnastics
1) 145#
2a) 210#
2b) 145×1 155×2 still working on technique
Conditioning
5 + 5 strict pull ups
Strength
1a) No weight
1b) Did good mornings instead
RESULTS:
BBG
1) 95×3-135×2-160(SN)-160(PS,SN)-160(PS,SN)-160(PS)-160(PS)
2a) 160-160(slow drop)-160(slow drop, hvY OH)
2b) 205-210-210
Conditioning:
1) 6+28 reps. PU glided easily and even pistols went UB. Keep leg bent more instead of straight out. No GHD, did 10lb BN situp
BBG:
5×2 Snatch 85%: 155# all sets.
2a) 205# all sets.
2b) 165# all sets.
Conditioning:
5 rounds plus 9 pistols rx’d.
Strength:
Done with 25# DB.
Slammed a heavy ass KB into the outside of my knee when I brought it down from ovh on Fri. Not able to squat right now. Knee still pretty pissed.
1) skipped
2a) 175, 180, 185
2b) skipped – pissed bc I love these
Conditioning:
4 rounds even
Slow w/strict pull-ups
All pistols w/left leg
Strength:
1a) 15 all sets
1b) 65 all sets
Your left leg is going to look so much more badass than your right.
I can’t tell…were you guys being facetious in regards to the world records?…this is no laughing matter. These are SERIOUS. I heard they are making championship wrestling belts for these. EA, you should use yours as your new weightlifting belt.
Have you noticed that even if you beat the World Record by like 4 seconds they still say that you “SMASHED” the ‘existing world record’?
Oh Rudy…if you don’t conform to ‘exercise center’ they will never accept you…and that is why I like you.
BB Gymnastics
1) 5X2 Snatch @ 85% – 77kg
2a) 3X3 Snatch Pulls – 107.5kg
2b) 3X3 Heaving Snatch Balances – 81kg
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
= 3 Rnds + 8 GHD Situps
M= 3 F= 1 S= 1
BBG: 1)185 2a)245 2b)175
Conditioning: 5 rounds +10ghd
Strength: 1a)25 1b)15lb DB
BB Gymnastics
1. Squat Snatch 100#x5x2
2a. Snatch Pulls 145×3
2b. Snatch Balance 95×3
Conditioning
4 Rounds, 10 Pistols
Strength
Ran out of time, no reverse hyper
1. Snatch 5×2 @ 52.5kg
2. Snatch Pulls 3×3 @ 70kg
3. Snatch Balance 3×3 @ 35kg
Conditioning
4+7+1
None of the equipment for Strength
Day 1 of Outlaw for me.
BB Gymnastics:
1. 83#
2a. 83/93/103#
2b. 63/73/83#… struggled with 83#
Conditioning:
4 rounds + 9 pistols
Strength:
1a. unweighted was hard enough for me
1b. 8# DB
Thanks.
BBG-
1. 105
2a. 200
2b. 95
conditioning
3 rounds + 19 GHD
Strength:
Ran out of time before work.
That Conditioning work was insane! I may actually have Rhabdo now haha.
BB Gymnastics:
1. 165
2a. 225 across
2b. 140 across- still working technique on these, felt better than last week though.
Conditioning:
5+4 pull ups—- pull ups unbroken, pistols slow, ghd’s unbroken-10/11-10/11-unrboken-unbroken
Strength:
1a. 3×10 unweighted
1b.subbed RDL- 3×8 @225
Shoulder therapy
1.20#
2a. 185#
2b. 15#
1a. bw
1b. 190#
No conditioning working nights suck.
Still modifying on account of knee / hamstring:
BB Gymnastics:
1. Subbed power cleans — 165#
2a. 175 across
2b. Subbed snatch grip push press — 135#
Conditioning:
No GHD — Subbed abmat situps
Pistols — 7 consecutive standard pistols on right leg, 7 consecutive “1/4” pistols off bench on left leg (felt good to get some ROM on the knee)
5 rounds + 2 PUs
Strength — skipped
BB Gymnastics
1) 5X2 Snatch @ 85% – 185 across
2a) 3X3 Snatch Pulls – 240 across
2b) 3X3 Heaving Snatch Balances – (195*3, 205*2, 205*3)
Conditioning
4rds + 25 reps Rx’d
BBG
1) 155
2a)165,175,185
2b)235
Conditioning:
3 rounds + 14 pistols
Short on time so have to do strength later.
1. 115#
2a. 205(not enough speed), 185,185
2b. 115,125(sloppy),115
Conditioning: 3rds plus 31
Pistols: of a 24″ box
Pullups: UB felt good doing strict in a wod for once
GHD: Lovely mix in any amrap; started fatiguing around 12-15th rep
Strength:
1a. 1pood,44lb,44lb
1b. 10lb DB between feet laying reverse on GHD; not ideal but i liked these
Pre conditioning: 42-30-18 DU’s
21-15-9 Wall Balls as a “warm-up”
Lots of mobility, stretching, lax ball, foam roll work the last three days. 45mins-1hr every day. Not using the excuse “I have tight (insert body part)” anymore. Only thing accepted as tight is a snatch(movement or body part)
Felt great today. I should have done a little better warm up, but you learn.
Snatch-150 across
Snatch pulls-180 wondering if I should go heavier
Snatch balance-180
Conditioning-4 rounds + 7 pistols
bbg
snatch 5×2 @ 235# up 20# because of pr. had a rough start with a couple misses, then i got my head in the game and started nailing them. took the misses as part of my warm up and got 5×2
2a) snatch pulls 325#
2b) heaving snatch balance 235#
conditioning
4 rounds plus 6 ghd (strict pull ups were a breeze, pistols were wobbly but acceptably fast, ghd was the grind)
strength
done
20# vest on ghr
BB gymnastics
1) 155 for all, no misses
2a) 235 for all
2b) 165,165,185( right shoulder feels jankie)
Conditioning
5rnds+ 14 pistols. RX
Strength
No time
2/3/5(right shoulder)
A) 5×2 snatch @ 85% (195) missed #2 on set 2
B1) 3×3 snatch pulls 285 all sets
B2)3X3 heaving snatch balance 205f on 3/205/205/205
Wod
12min amrap
7 strict pullups
14 alt pistols
21 wb situps with abmat (10#) (no ghd)
6+28reps
1)205, 2 misses
2a)295
2b)225, did 3 oh squats for the last two sets..bringing it down wasn’t working out to well today.
conditioning modified:
strict PU’s
pistols with help of box because patella pain
v-ups (no ghds yet)
9rds 7+14
CFG data
SP
1 65kg
2a 110, 115, 120(pr)
2b 65, 70, 74
Conditioning- in order to work on our muscle ups we modified this one a touch and did 1 muscle up+3strict pull ups, the rest was the same.
5 rounds+2 pistols <mostest old I've ever done, ever!
No time for strength/midline.
CALEB
1 105
2 120
2b 90,95,100
Conditioning- 5 rounds
We both finished our sixth round, because it's just exercise, right?
Adam
1 80
2a 90
2b 75
Conditioning (pull ups no muscle ups) 4 rounds ( ab mat for last two rounds)
Did snatch Max last night so had to change it up a bit today.
BBG:
1) Power Clean, Hang Power Clean, Split Jerk 5×1 EMOM
2) 3×8 GH Raises
2b) 3×12 Reverse Hypers
Conditioning- 3 rounds of “Desforges” in honor of a guy my brother served with. Ran out of time and couldn’t do all 5 rounds.
12 Deadlifts 225#, 20 pullups, 12 C&J 135#, 20 Knees to Elbow. 3 rounds- 22:16
BB-
5×2 @195
rds 2 and 5 missed rep 2. felt wobbly today
pulls @ 315
hsb @ 185 just felt wobbly so kept it light
Cond-
4 rds +pu+ pistols + 15 ghds
2/2/2
Conditioning, 8 mins, minus pistols as knee still prohibiting that malarkey.
4 rounds even.
BB-
1-115 (dislocated my wrist/ulna on friday..so fuck off)
2-155
3-115
Cond
2rds and through 17 GHDs
Strength
1- 45# Plate held to chest
2- 35# dumbell between ankles
BB Gym:
1) 195, felt way off today. I jacked my pubic bone up really good at regionals and feel like a big baby snatching now
2a) 225-230-235, kept it light, working on bar path
2b)135-165-205
Conditioning: 5 rounds
no time for strength, doctor jones.
First Outlaw WOD
BB Gymnastics
1)160
2a) 185 / 205 / 215 (first time doing these)
2b) 155 / 135 / 135
Conditioning:
5 Rnds + 7 + 14 (Subbed Abmats for GHDs)
Strength:
1a) 3X8 Good Mornings: 135 lb
1b) 3X12 SLDL: 135 lb
WOD 120521:
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec. 95#
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 105#
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec. 75#
Conditioning
12 minute AMRAP of:
7 Strict Pullups…4/3
14 Pistols (alternating)…unbroken
21 GHD Situps….tough to maintain good technique at this number of reps
4 rounds plus 3 strict pullups
Strength
3X12 Weighted Back Extensions (20# med ball)
BBG:
1) 95
2a) 145
2b) 105
Cond.:
Made up sat.
Strength:
2 rounds. A) and b) with 15 #
Cond. 4+7 pullups. No ghd so had to do v ups. ( I think my ghds wouldve been faster, lol)
Snatches- all power, all at 175.
Alt sn pulls at 215 and snatch PP 185/205/205
Rest 10
Cond: 4 rds + 4 pull up. Knees not feeling great after pistols. Eh. Just trying to get my strength back and get back on schedule
BBG:
135. Lots of fails. Form sucks but getting better.
2b) 135
3 reps x 5 sets back squat: 255 x 1 set, 225 for remaining sets.
Conditioning:
4+36 (20# vest for pullups/ wrapped foot around back of ankle for pistols)
midline
1a) 30# DB
1b) banded reverse hypers off of ghd
1) 185 lbs. Had nothing today, only made 3
2a) 245 lbs
2b) 165 lbs x 3
Conditioning
I was finally able to do legit Pistols in a workout. Got 3 + 20. Should have had more, but it took me 4 mins on the first round getting used to the Pistols.
Strength
Ran out of time. Doing it tomorrow.
1) 175, 175, 175, 180, 180
2a) 185 – too light
2b) 175
Conditioning: GHDs were taxing. Ended up doing sets of 5 for the last 3 rounds
5 + 7+14+4
1b) 10lbs
2b) Good mornings at 65lbs
BBG
1) 170#
2a) 235#
2b) 155#
Conditioning
6 full rounds + 7 pull ups
Strength
1a) 30# db
1b) 2 45# plates on each side
1) did 1rm snatch from sat 150 15lb pr
2a) 165
2b) 115,120,125
conditioning: no GHD did V ups
4rds+21 V-ups
Bbg
157
160/175/205
135/155/155
Cond
5rds+7 pull ups
Strength
Done
4.5 hr drive home from visiting the folks….step out the car and into the snatches.
Snatch 5×2 @ 210
OO
XX
OX
XO
OO
OO
Did an extra set because the second one was horse shit. Other than that, the 2 other misses were very close. Catch, arm buckles…can’t press out, drop.
Snatch Pulls
255 x 3 x 3
Heaving Snatch Balance
195 x 3
205 x 2,f
205 x 3
Conditioning
5 Rounds + 17 GHD’s. Close to 6 full. Good for me because I’m not fast at GHD’s in high numbers.
Strength
GHR 3 x 8 +35# plate behind head
Goodmornings 3 x 12 @135#
MFS
2/2/5
BBG:
1.) 165#
1a.) 235#
1b.) 185#
Conditioning:
7 RDS +7 Pull Ups
Strength:
1a.) With 15# plate
2b.) 2×45 on each side of GHD
MFS: 2/3/2
1) 175
No fails
Used straps on first two sets. Didn’t like it so ditched them.
2a) 240
Straps for these
2b) 215
Short day nothing else.
2/2/5 hammies feel torn up today for some reason.
BBG
1) 215×5
2a) 265, 275, 285
2b) 205, 225(2), 235(2)
Conditioning
5 rds + 1 PU
Strength
No weight on GH raises
BBG
1. Snatches 166
2a. Snatch Pulls 235
2b. Heaving Snatch Balance 196
Cond
4rnds+14 pistols
Strength
1a. GHR 40
1b. Subbed Good Mornings 95
1) 135
2a) 185, 205, 205
2b) 133,153,173
Conditioning- 6 rounds + 3pu
GH raises-bw
Hypers-100
BBG: SN; 150# x3x2, 155#x1x2, 160#x1
SN Pulls: 160#x3x5 (w/ halting DL above knee), 215#x2x3
SN balance: 150#x3, 165#x2x3
Conditioning: substituted 95# overhead squats, right knee can’t take pistols right now,
12 min amrap: 4 complete rounds; all pull ups and overhead squats unbroken
1) 85kg
2a) 120, 120, 120
2b) 90, 95 (PR), 95 Tried one rep at 100kg and failed it. Just a confidence thing. Dropped to 95 and did my last triple.
Conditioning: 5 rounds Rx’d
Crap ton of GHD’s thats for sure.
1a) 5kg, 10kg, 15kg (PR) really just figured out the right way to do these recently.
1b) Good Mornings: 50kgx12x3 sets for a medium weight.
BB Gymnastics
1) I did max snatch today because I was recovering all weekend
155,165fail,165,170fail,170fail,175? 10lb PR! done
2a) 205,210,210
2b) 175,180pr,185(2 rep)
Conditioning
5 rounds+14 pistols Rx’d
Strength
1a) 45Lb plate
1b) 20 reps at no added weight
1/1/1
1. 131
2a. 185 all sets
2b. 133, 153, 173 (went heavy and felt solid!)
Conditioning: 4 rounds + 14 pistols (pull ups were the hold up)
Strength: Done
1) 155#
2a) 225
2b) 135
4 rounds 14 GHD
1a)25#
1b)15#
BB Gymnastics
1.185lbs – 2,1,2,2,2
2a.325,325,325
2b.185,195,205 – only 1 rep on last set.
Conditioning
5 rds
1a) 105#
2a) 165#
2b) 130#
Conditioning: 7 rds (everything unbroken)
First Outlaw wod today.
BBG
1. Snatches 175
2a. Snatch Pulls 220
2b. Heaving Snatch Balance 170
Conditioning
5 rds + 7 pull ups
Strength
1a. GHR 25
1b. Good Mornings (sub)
ALLLL Righty!
I’ve been following (with shitty consistency) for the last two months. My schedule has been REDICULOUS but NO MORE EXCUSES. Today I start following religiously.
1. 135#- Def was less than 85% now, I just haven’t 1RM’d in a while (shitty consistency) so I felt pretty good about that.
2a. 215#
2b. 135#
Conditioning
4rnds + 7 PU
Strength
3a.25#
3b. Subbed GM’s 95#
I’d also like to say, the gains I’ve seen thus far, with only following half ass’d, ARE FUCKING REDICULOUS!
THX Rudy and Laura!
PS I had the pleasure of meeting Laura at the South Central Regionals. What an awesome person! Cant wait to see more of y’all.
Clean and jerk 225lbs 5*2
Strength. 190*8, 205*8, 230*5, 245*5
Conditioning. Total reps 274
3+1
3+1
3
3+1
3+1
First day back after fucking my thumb up last wednesday. I was soooo jacked heading into the gym. Can’t get enough snatches!
BBG
1) 175# across the board, no misses.
2a) 205# across the board
2b) 155, 175, 175#
WOD
5 rounds plus 7 strict pullups
No time for STR
M/F/S – 1/1/1
wasn’t able to make it to my box today…so Im going to attempt this on my 2 hour lunch break. The clinic I work for rents out space at Fitness Quest 10 in SD. The GHD situps and Reverse Hypers will be modified.
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec. (155lbs).
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.(225lbs)
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.(155lbs)
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps (used a BFT and placed a mat on the top of the tire locked my feet on the inside section of the tire, Was Not able to go all the way down due to height of tire. Was able to get 5rds +7+14+13)
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec (performed these on 2 BFT stacked on top of each other, hands were locked in on inside of tire, legs were hanging down the 2 tires. used a 30lb med ball)
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec. (15lb med ball)
Reblogged this on CF Blog.
BBG:
135, felt real good. much better than the past few weeks, got some good reps, got more confident with it.
Snatch Pulls – subbed single arm DB snatches since people were getting on my case about dropping the bar…jackasses. anyway, used 90s, 3×3 per arm.
Snatch Balance – 135, legs are getting stronger on those
Conditioning:
4 rounds + 7 pull ups + 14 pistols
Strength:
reverse hyper – used 45 lb plate
GHD situps – held 35 lb plate
BBG
Snatches @ 85kg, missed 2
Snatch pulls @ 130kg
Heaving snatch balances @ 75kg
Conditioning
4 rounds + 35 reps = 203
Strength
All with bodyweight and reverse hypers done upside down on the ghd
Have to follow a day behind for the foreseeable future and didn’t have time to post yesterday
BB gymnastics
5×2 Snatch @ 160
– one miss
3×3 Snatch Pulls @ 235
3×3 Heaving Snatch Balance @ 180
Conditioning
5 rds + 26 reps
Strength
no time will make up tomorrow
Snatch – 130
2a. 170
2b. 115
AMRAP – 5 rnds
1a. 20#
1b. good mornings 95#
sn 155 , 155, 155, 150, 150 3 misses
2a. 235
2b. 125, 155, 155
1a. 165, 165, 165(1), 165, 165
1b. 205, 205, 215
1c. 185, 185(2), 185(2)
AMRAP- 4rnd + 14 pistols
Ran out of time for the strength, so no-go.
MFS:153
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec. – 70 kg
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 85 kg
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.65 kg
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
4 rounds exactley
Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec. 20 kg
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.( stiffed leg deadlift 80 kg )
1)work to a heavy single drop to 75% then work beck up to a heavy single
Worked to 195 missed dropped then worked my way back up to 195 got it and tried 200
*I was sick and tired when I tried for the 1rm last week so I wanted to try it again
2a)240
2b) 200 missed rep 2, 205 x2, 210 x3
*kept missing for bad positioning of the feet, leaning forward etc. s I kept increasing the weight
Conditioning
Tweaked my lower back again on the second pistol as I went down s I skipped the pistols and completed the amrap with just pull ups and ghd sits
5 rds + 7 pull ps
M/f/s
2/2/4-6
Started out with the lower back still tender, then during the pistols my lower back started to spasm
BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
3 rep warm-up sets of: 95-115-135
Working sets: 155-160 (1 rep, missed 2nd rep) -160-165(85%)-170
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
180-180-180
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
135-135-135
Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps
Results: 2 rounds + 4 GHD sit-ups… Not Rx’d… did but to medball on top of a 45lb plate. Getting more solid and consistent but i still suck at these. lol
Strength
1a) 3X8 GH Raise
1b) 3X12 Hug A Twinkie on the GHD
Used no resistance on either movement. Just rolled through the sets as true back-to-back super sets.
MFS: 3/4/4
1) 145#
2a) 235#
2b) 155#
Conditioning – 5 rounds. Normal gym closed so had to sub decline situps for GHD, would have been a different story I’m sure.
BB Gymnastics
65-70kg
a/b 100/60kg
Conditioning
4+7+2
Strength
a – purple band, so shit at these
b – skiped