As promised, we’ve got three more camp dates for you little piranhas to chomp on. This would normally be great because it would easily be the largest amount of spots we’ve had open to date, except for one problem—one of them is already sold out. Yep, we tried the old “soft opening” (that’s business talk for you meatheads out there, and it’s also a spectacular that’s what she said), but apparently you Seattle-tonians are following a little more closely than we imagined. You got us on this one, but next time… OH, next time! We’ll hide it away where no one can find it!!! You’ll see!
Unless of course you just subscribe to the site, or check Facebook, or follow on Twitter, or even just look at the drop down menus or the Training Camps page every once in a while—then it would be pretty easy to find actually, but that’s beside the point.
Just a heads up; the mid-week Palm Desert camp is dangerously close to selling out also. Again, not a marketing tool—it really is. I’ll be announcing Providence RI within the next few days, as well as, Columbus OH, Nashville TN, and possibly some of the Australian dates. Just so everyone knows; we’re also looking at Oklahoma City and New Orleans. Beignets are paleo, right?
Almost forgot… We’re going to Iceland. ICELAND. I heard they have the best wifi in the world. I love it already.
October 17th-19th (this is Wed.-Fri.)
Palm Desert, CA
CrossFit Shifted
November 2nd – November 4th
Reykjavik, Iceland
CrossFit Stodin
February 8th – February 10th
Renton (Seattle), Washington
*Update: This Training Camp is officially SOLD OUT.
King CrossFit
Phase #1 of Off-Season Strength & Conditioning is over. Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.
Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.
When you’re feeling tired this week, or genuinely need some inspiration—remember…
This old motherfucker is three times as strong as you’ve ever dreamed of being and he thinks you’re a pussy.
Now get back on the bar, pussy.
WOD 120723:
BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.
Pleeeeeeease come to New Orleans!!!
go to austin, tx. it will sell out so fast
When do you think those training camp will come out to OZ…..
Any plans for a camp in Northern California?
+1
Are you guys planning a continental Europe event (copenhagen?)? It aint easy getting to the islands!
Sure it is – Ryanair!
HA! try it from zurich… :*(
First workout, back on the Way after the games. A week of rest did med well.
Snatch: 3×70, 1×75, 1×77,5, 3×82,5, 2×77,5 and 2×75,5kg – No misses
C&J: 3×87.5, 1×92.5, 1×100, 3×107.5, 2×100, 2×92.5kg
PP: 70, 80, 80kg
Pendlay row: 80, 90, 90 kg
Conditioning later…
BBG:
Snatch – 85Kg (1 hit, 2 miss) 187lbs
C&J – 95Kg (all hit) 29lbs
Acc:
1a) 70-75-85Kg 187lbs
1b) 60-65-70Kg 155lbs
Conditioning:
:59 RX’d
10/21ft/18
6/21ft/28
6/19ft/6
7/29ft/40
4/18/43
MFS:
355
BBG: No time over weekend to test max lifts, so working off of best-guess until I can get it done
1: 115, 120, 125, 130 (1 miss), 125, 120
2: 135, 145, 155, 165, 155, 145
Accessory:
1a. 135
1b. 185
Conditioning / Skill:
Skipped due to time constraints
BB:
1) 85-90-105-100-90-80
2) 110-115-125-130-125-115
Accessories:
1a) 95-105-115
1b) 60-70-80
Conditioning:
pu: 10-10-7-7-7
hsw: 10-20-18-12-18 ft
du: 44-58-80-70-71
Bbg – missed 2 snatches @ 90% ( tore thumb saturday and couldnt hook grip) all others successful
Strength – 165 snatch PP 205 row
Cnd
Pulls – 14 11 8 8 9
Walks (feet) – 46 50 50 26 48 . ( big drop off after 50 x.x)
Doubles – 22 75 60 28 72
Im just learning about the Outlaw programming and will be starting it soon. Awaiting the blocks and still watching all of the videos to familiarize myself with the movements.
My thought is I should go to the archives an start from day 1 of your 6 week phase 1 or I’ll be missing an important component. Just follow 6 weeks behind??
No. Just start now.
+1 start on the current day
While you wait on your blocks, find your maxes for everything. That way in two weeks when it says something about % of a max something or other you wont look like a dumb shit when you ask “what if you dont know your max”
BBG:
1) 115, 125, 130, 140, 130, 125 (2 misses at 140)
2) 160, 175, 185, 195, 185 x 4 (1 x Jerk miss at 195)
STR:
1a) 95, 115, 120
1b) 155 all
COND:
a) 6,7,8,5,12
b) lots of handstands and walk attempts, they got better
c) 43,38,33,32,27
4/2/5
BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
185-185-185-195-210-220-220-220-210-210-195-195
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
230-230-230-245-260-280-280-280-260-260-245-245
Accessories
1a) 3X5 Behind the Neck Push Press
205-215-225
1b) 3X5 Pendlay Rows
185-185-185
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
10-11-9-10-8
Max Distance HS Walk or ME Shoulder Touches
14′-24′-15′-30′-18′
ME UB Double-Unders
65-29-34-47-54
BBG
Satch – 120, 130, 135, 145, 135, 130#
C&J – 155, 170, 180, 190, 180, 170#
Accessories
1a) Started too light, 115, 135, 155#
1b) 125, 130, 130#
Conditioning / Skill
Will do after work
started morning off with a re-test of Fran – saturday I started, was on a great pace, but then my little offspring Spencer woke up screaming and I had to tend to him (goes to show you what you can and can’t accomplish while kids are ‘napping’). So I started and completed the round of 21 pull-ups then had to stop. Did it again a few minutes later, but lost my mojo and didn’t time it.
Decided I would retest today: 2:47 (huge PR, like a minute or more, and finally reached a goal I had before my surgery of going sub 3:00) this Shit works!
BBG
1. 160, 171, 182, 193(failed 2nd Rep), 187, 172 Snatches were slow and just felt off.
2. 185, 201, 215, 231, 215, 201 C&J felt great today.
Strength
1a. 185, 196, 196 not touch and go, a couple breathes between reps
1b. 165, 176, 176 touch and go
Cond
did wall facing shoulder touches which went surprisingly well
1st 14, 24, 100
2nd 9, 24, 52
3rd 7, 21, 50
4th 8, 22, 35
5th 8, 22, 8 messed up early because of the garbage truck heading my way. I need all my mental focus on the double unders not the garage truck.
bbg
1) % from 280 # snatch 3×1 @ 210, 1×1 @ 225, 1×1 @ 240, 3×1 @252.5, 2×1 @ 240, 2×1 @ 225 no misses
2) % from 315 clean and jerk 3×1 @ 220, 1×1 @ 235, 1×1 @ 252.5, 3×1 @ 267.5, 2×1 @ 252.5, 2×1 @ 235
accessories
3×5 snatch grip push press @ 245
3×5 Pendlay rows @ 245
conditioning
5x max effort strict pull ups, handstand walks, dubs
r1: 17, 5’+2 shoulder touches, 67 dubs
r2: 17, 6’+4 shoulder touches, 43 dubs
r3: 15, 8′, 34 dubs
r4: 11, 10′, 40 dubs
r5: 9, 8′, 48 dubs
no misses on c&j either, handstand walks feeling much more comfortable, first time i’ve failed them because of muscle fatigue instead of balance. shoulders were just getting tired by the 3rd set of conditioning.
You should consider a Training Camp in Kansas City, MO. We are smack dab in the middle of the country, would sell out in no time, and you could take in the best BBQ in the world at the same time. We’ve got the box if you’ve got the time for it…
Strength:
1) 100, 110, 115, 125, 115, 110
2) 135, 145, 155, 166, 155, 145
Accessories:
1a) 105, 110, 110
1b) 95, 105, 105
Conditioning:
Pullups: 8,6,5,5,5
HS walks: 8ft, 10, 16, 28, 13
DUs: 94, 77, 65, 72, 77
MFS – 2/3/2
Strength:
1) 95, 100, 105, 110, 105, 100
2) 110, 115, 125, 130, 125, 115
Accessories:
1a) 95#
1b) 95#
Conditioning:
Pullups: 9, 6, 4, 5, 6
Shoulder touch: 1, 2, 3, 4, 8 (I have done these, I was falling all over the place)
DU: 5, 3, 2, 2, 2 (with three tries each run)
On shoulder touch, meant to say have not done these. I should have had my wife video tape it so you could get a good laugh. It was not pretty. On the last set, I was getting my balance a little better.
Placed 26th out of 97 Rx’d guys at the Mid-Atlantic Garage Games this weekend, since they canceled the planned 5K WOD due to weather I got back at it today.
BBG
1. 155, 165, 175, 185, 175, 165
2. 205, 220, 235, 250, 235, 220
These felt pretty good. One missed snatch on the second set of 175, and then missed my third clean and jerk at 250 a couple of times.
Strength
1a. 165, 165, 175 (Only 3 reps here)
1b. 185, 185, 185
Conditioning
Pull Ups- 12, 10, 9, 9, 8
Shoulder Touches- 2, 3, 3, 3, 4
Double Unders- 51, 23, 50, 20, 52
Happy about the pull ups. Embarrassed about the shoulder touches. Spent some time working on them after I got done coaching a class and they felt a little better. Goal on the doubles was at least 50 each time. Just missed on sets 2 and 4.
Snatch 3×1@125 1×1@135 1×1@140 3×1@150 2×1@140 2×1@130
Clean & jerk 3×1@150 1×1@165 1×1@170 3×1@180 2×1@170 2×1@165
Missed 1 Snatch at the top set. Really tough to get motivated this morning, the mood in the gym was way to calm this morning
Behind neck push press 3×5 115, 135,160
Pendlay row 3×5 115,115,135
5 rds
Strict pull ups 10 9 6 7 8
Handstand Walk 38ft 48ft 43ft 32ft 30ft
UB Double under 64, 54, 52, 55, 50
Oddly enough, yesterdays wod was
5 rds (also not for time)
Truck Push
Truck Pull
50 double unders
so…. basically two similar wods two days in a row
BBG:
Snatch:
3 x 170, 1 x 180, 1 x 190, 3 x 200, 2 x 190, 2 x 180
Clean and Jerk:
3 x 205, 1 x 225, 1 x 235, 3 x 245, 2 x 235, 2 x 225
Accessories:
1.) 155 x 5, 175 x 5, 195 x 5
2.) 135 x 5, 155 x 5, 175 x 5
Conditioning:
Pull ups: 20, 15, 12, 12, 12
Handstand Walks: 72 feet, 100 feet, 112 feet, 80 feet, 80 feet
Double Unders: 54, 42, 42, 44, 44
Really enjoyed this WOD. The long efforts on the handstand walks made the double unders extra fun. Oly lifts were off today and felt heavy but worked through them and made an extra effort to focus in on the different segments of the pull and the shrug and extension at the top of the lifts. Keep crushing it everyone!
BBGym: Tested 1RM from Saturday
Snatch: 140 (5lbPR)-still have a mental block of getting under heavier attempts, I was practically power snatching these.
C&J: No PR caught 190 on my knees for a 5lbPR but couldn’t stand up with it
Still trying to get caught up from a weeks vacation and boozing
Strength:
1a) 135, 140, 140
1b) 115, 120, 125-trying to be super strict on these
Conditioning:
Pullups on Yoke: 12, 8, 8, 10, 8
Handstand shoulder touches: 1, 2, 2, 1, 1 also practiced walks, got around 5-10′ first time trying this
Double Unders: 15, 16, 20, 23, 25
M/F/S
7/3/1
Ok, so I tried to PR on Saturday and just flat out had a bad day. Fran was almost a minute off, 3:36 and I didn’t even hit my old PR. Today was a different day.
Snatch – 195lbs – 10lbs PR
C&J – 270lbs, hit 275 but didn’t lock the jerk
Did conditioning right after
1-15P/U-12′-33DU
2-10P/U-6′-31DU
3-7P/U-10′-14DU Shoulders smoked
4-5P/U-10′-40DU
5-5P/U-14′-41DU
Will work BBG/Strength later. I started at the beginning of the 6 weeks and my numbers are all moving up. This programming is awesome….
BBG:
1) 105-115-120-125-120-115
2) 125-135-145-155-145-135
Strength:
1a) 95-115-120
1b) 135-135-135
Skill:
1a) 12-7-8-7-8
1b) a few feet each time
1c) 1 min DU practice (about 20-30 each time)
MFS – 2/1/4
OCF.com (time constraints are killing me softly)
BBG: 15 min. – 1RM 3 pos. snatch – 105#
Cond: 5 RFT of 30 DU, 20 Shoulder Touch, 10 Strict Pullup – 3 rounds + 34 reps
Struggling.
BBG
1)190(2)-200-215-225(2)-215-200
2)210-225-240-255-240-225
ACC
1a)205-205-205
1b)155-185-185
Cond/Skill
Done
2/2/3
BBG
Snatch based off 235
Clean and jerk based off 285
Strength
Both movements @ 185, 195, 205
Conditioning/Skill
Altered for my weaknesses
MFS
135
bbg
1)175, 190, 200, 210f, 200, 190
2)225, 240, 255, 270f, 255, 240
acc
1a)165, 185, 205
1b)185, 225 x 2
ss
1)12,11,11,9,12
2)pathetic but complete
3)62, 61, 70, 68,81
BBG:
1) 125-130-140-150-130-130
-over decent, quite a few fails towards the high end but not for a lack of commitment.
2) 140-150-160-170-160-150
no misses
Presses:
135 – 115 – 115
-I’m strong enough to do this with a lot more weight, but catching it after each rep behind my neck scares the fuck out of me and feels horrible…idk how you guys do it with heavy weight. just seems like it’s asking for injury unless you do it off high jerk blocks.
Row:
135 throughout
conditioning: done
Snatch: all work done, top weight 112 kg.
Cj: all done, top 130 kg
Push snatch: 85 kg, 95, 100 kg, 1
Row: 105 kg
pullup: 19, 20, 18, 18, 18
hs walk: 24-42 feet range
Du: practicing
BBG
Snatch – 145x1x3, 155×1, 165×1, 175x1x3, 165x1x2, 155x1x2
C&J – 175x1x3, 185×1, 195×1, 205x1x3, 195x1x2, 185x1x2
BTNPP – 125×5, 145×5, 155×5
Pendlay – 3×5@135
Conditioning
Pullups – 12,11,10,10,9
HS Walk – 46′,40′,50′,50′,52′
Double Unders – 56, 70, 37, 37, 73
BBG:
Snatch:185,195,210,220, 210,195 -1 miss but made it up overall pretty happy with form
C/J: 195,205,220,235,220,205 -no misses
Press/ 235, 255×2
Rows/ 225×3
Conditioning: done
BBG
–Snatches based off 115lb.. even though its 125 i need serious form work, so i went off 115.. No Misses
–C&J’s bases off 165lbs.. No misses
Acc.
–Only used 85lbs cause the movement was kind of wierd at first and my shoulders were cookin
–135,150,150
Conditioning
— 20/20/16/16/12
–1/2/2/2/ 3HSPU
–5/6/5/10/7
I stink at DU’s as well but before i couldnt string them together, i can get a few back to back now, may not look pretty but its getting there.. Shoulder touches were FUGLY, said screw it and went for HSPU’s my last set.. Shoulders were cookin and i could get pretty deep with em, alot deeper than before so that is coming along as well.
I did video my BBG’s and notice i have a tendency to jump forwards alot on my cleans so gotta work on that.. May go see a coach this weekend or something.
BBG
1) Snatches based of 92,5kg, always rounded out up in weight
70kgx4(one miss)-75kg-80kg-85kg-80kg-75kg
2) Clean and jerk based of 105kg (YE THAT’S WEAK!!) always rounded out up in weight
75kg-80kg-85kg-90kg-85kg-80kg
Acc.
1a) 80kg-85kg-87,5kg
1b) 80kg-85kg-87,5kg (this made me dizzy lol)
Cond.
Pullups 18-14-15-13-17
HS walk(rough measurement) 180cm-90cm-270cm-540cm-360cm
DU 160 (downhill from here) – 32 – 81-91-20
bbg
123,132,140,148,140,132
143,155,165,175,165,155
acc
135,145,150,150,150
115,125,130,130,130
con
10,28,20
8,32,24,
5,20,9
6,24,19
3,12,19
I got the rogue sr long handle rope and its been a tough transition.
BBG
135-145-155 – Nothing any heavier happening this morning.
155-160-165-175-165-155
Accessory
1a) 115-145-145
1b) 135-145-150
No time for conditioning.
BBG: Snatch: 145×3, 165×1, 165×1, 175×3, 165×2, 155×2 Access to 5# plates made me audible the weights to stay within time.
Clean+Jerk: 175×3, 185×1, 195×2, 215×3, 195×2, 185×2, this one I was just so tired I messed up numbers.
Acc: SgPP: 195 for all
PRows: 185 for all
Cond. PU: 14, 8, 5, 4, 4 Burnt out quickly
Shoulder touches: 4, 7, 7, 9, 10, kept losing balance, Starting to get the hang of it.
DU: 36, 51, 26, 35, 41 Rope adjustment kept loosening causing me to catch, and shoelace came undone and wrapped rope. No excuses, I need to pay more attention to get the most out of the skills training. Don’t let the laziness win.
Snatch- 115-125-130-140-130-125 had a couple misses during the first half of snatches but fixed it
Clean & Jerk- 135-145-155-165-155-145
No misses. Both Oly lifts today felt weak. Technique was a little off it seemed
Accessories: Sn grip PP- 95-115-115
Pendlay Rows- 135 all three
Push presses were light but couldn’t get it to land right on my back
Conditioning/Skill:
1:12/13’/21
2:11/9’/50
3:11/10’/20
4:12/11’/15
5:13/11’/44
W/U: Fran: 2:47 (PR)
BBG
Snatch done –
CJ done
Press: worked up to 100kg
Row: worked at 100kg
PU: 20, 19, 18, 14, 18
HS Walk: 14 feet was my furthest. Then I kept hanging around 6-10 feet.
DUs: 57, 63, 75, 45, 65
BBG
1) Snatch work done
2) C+J work done
Accessories
1a) 175
1b) 175
Conditioning/Skill
Strict PU’s: 11, 5, 6, 5, 5
HS Walk: 4′, 15′, 20′, 27′, 21′
DU: 90, 60, 62, 67, 74
BB Gymnastics
1) Snatch: – rest 30-60 seconds.
3X1@75%, 100#
1X1@80%, 110#
1X1@85%, 115#
3X1@90%, 125#
2X1@85%, 115#
2X1@80% 110#
2) Clean & Jerk: – rest 30-60 seconds.
3X1@70%, 135#
1X1@75%, 145#
1X1@80%, 155#
3X1@85%, 165#
2X1@80%, 155#
2X1@75% 145#
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – 155#
1b) 3X5 Pendlay Rows – 175#
Conditioning/Skill
Done
AM:
BBG
Sn % from 170
C&J % from 225
Str
Rows 155
Pp 155
PM:
Pullups 12,10,11,11,11
2 mins ea rd of shoulder touch practice
Doubles 45,65,70,44,86
Then
3rft
8 split snatch 115
7 muscle ups
400m run
10 min cap
6 muscle up into rd 3
just stick to posting outlaw stuff. before drywall sees you.
BBG –
Snatch – 170,180,190,200,190,180 – everything felt easy and light
C&J – 215, 230, 250, 265, 250, 230
PP – 175 – cant go heavy on these yet
Pendlay row – 235lbs
BBG:
1) 75kg, 80, 85, 90, 85, 80
2) 90, 97.5, 102.5, 110
Everything felt very solid today. Started belting, feels so good.
Strength:
1a) 90, 90, 95
1b) 80, 85, 90
Skill:
Skipped in favor of affiliate WOD.
Snatch – 115×3 – 125×1 – 130×1 – 135×5
C&J – 155×3 – 170×1 – 180×1 – 190×3
PP – 155 (shoulder feels like crap from last week)
Row – 155
100 DU’s because of time.
Snatch- 125, 130, 140, 150, 140, 135
C&J- 160, 170, 185, 190, 185, 175
1a) 155, 175, 195(3)
1b) 155, 175, 185
PU-23, 13, 11, 10, 9
Shoulder Touches- 6, 9, 6, 6, 6
DU- 39, 22, 103, 22, 84
BB Gymnastics:
Snatch: 3X1@130, 1X1@140, 1X1@150, 3X1@155,2X1@150, 2×1@140(1 miss)
C&J: 3×1@185, 1×1@ 210, 1×1@215, 3×1@225, 2×1@210, 2×1@200
Accessories:
Behind neck PP 3×5: 165,185,205
Pendlay Row 3×5: 155,165,185
ME Strict Pull ups: 21,16,17,13,11
ME Shoulder Touches: 2,2,1, said screw it and tried walking got 5ft and 8ft
ME D/U: 25,10,26,12,20 need to work on these more.
Snatches – 3×1 @ 150, 1×1@160, 1×1@170, 3×1@180, 2×1@170, 2×1@160 – no misses
C+J – 3×1@180, 1×1@195, 1×1@210, 3×1@225, 2×1@210, 2×1@195 – no misses
Strength
BTN PP – 175,185,195
Rows – 175,185,195
Skill work
Strict pullups – 15,10,9
Shoulder touches – 17,19,14 (just losing balance and coming off the wall)
Double unders – 65,100,75
First day on Outlaw….
Snatches: 3×1@140, 1×1@150, 1×1@160, 3×1@170, 2×1@160(miss), 2×1@150
C&J: 3×1@165, 1×1@180, 1×1@190, 3×1@200, 2×1@190, 2×1@180 (no misses)
BTN P(did strict press,can’t read inst): 65,75,80
Pendlay- 155 all
Skill WOD: need this!!!!
ME Struct PU: 8,5,3,4,4
ME Shoulder Touches: 30,30,25,31,25
Unbroken DU: 6,11,5,3,4
BBG: 1.) SN: 60kg, 65, 70, 75, 80, 65 – All power snatches, still can’t land in full squat. wrist still not 100%
2.) 75 kg, 80, 85, 90, 85, 80
Accessories:
1a.) 65 kg, 75, 75
1b.) 80 kg x 3
ME Strict PU’s: 18, 15, 14, 15, 16
ME Shoulder touches: 10, 8, 10, 10
ME Doubles: 70, 49, 55, 51, 40
2/4/3
It felt like a Monday…
AM
BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%,
3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
1-185×3,195×1,205×1,225×2(1 miss),205×4
2-215×3,225×1,245×1,265×3,245×1(1 miss),225×2
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
1a-185,205,225
1b-185,205,225
PM Session
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
-Pull ups- 15,15,13,13,10(Fat Grip)
-HS Walk- 45″,57,57,54,20
-DUBs- 54,52,20,40,34
HS Walk in feet, not inches.
BBG
Snatch – 200x3x1, 215, 225, 240x3x1, 225x2x1, 215x2x1
C&J – 235x3x1, 255, 270, 285x3x1, 270x2x1, 255x2x1
BNPP – 215, 225, 240
Row – 170, 190, 210 started too light
Conditioning
1 – 14, 29′, 59
2 – 8, 26.5′, 74
3 – 8, 27.5′, 60
4 – 6, 39′, 83
5 – 6, 19′, 101
BBG
Snatch: 115, 125, 132, 140, 132, 125
C & J: 130, 140, 150, 160, 150, 140
PP: 115, 115, 125
Row: 95, 100, 100
Conditioning:
Strict Pull Ups:10, 8, 7, 7, 7
Handstand walks: between 10 and 15 feet each round
DU’s: 53, 44, 48, 51, 38
BBG:
Snatch 110-120-125-135(1Fail)-125(1Fail)-120
C&J 135-145-155-165(1 Jerk Fail)-155-145
PP 135
Row 135-135-155
PU – 16
Shoulder touches – 1
DU – 5 and broke my rope
Snatch: lots of misses
Cln jrk: 2-3 misses
BNSGPP: 155
PR: 155
Pull ups: shit x5
Handstand walk: longest s’not 10′
Doubles: 48, 32, 13, 84, 91
Gymnastics
1) As RX off 62kg 1RM, no misses
1) As RX off 75kg 1RM, no misses
Accessories
1a)40kgs, 45kgs, 50kgs (failed last rep)
1b) New to these so focused on form. 35kgs, 40kgs, 45kgs
Conditioning
Pull-Ups: 7, 7, 5, 5, 4
HSPU (couldn’t touch shoulders, so lifted hands off ground): 5, 5, 6, 6, 4 (all each hand)
DUs: 28, 29, 28, 28, 30
Sad, but this is actually improvement for me because I went right into it. Usually I have a bunch of 10, 2, 2, miss, 2, 10 – etc…..
BB Gymnastics-
1.) Snatch:
3X1@75%, – 132#
1X1@80%, – 137#
1X1@85%, – 146#
3X1@90%, – 154#
2X1@85%, – 146#
2X1@80% – 137#
Failed Multiple times at 154 for some reason.Got it overhead every time but wouldn’t stick. Everything else was fine.
2.) C&J:
3X1@70%, -154#
1X1@75%, – 165#
1X1@ 80%, – 176#
3X1@85%, – 187#
2X1@80%, – 176#
2X1@75% – 165#
Clean and Jerks felt great. Didn’t miss one.
Accessory:
105-115-135
132-142-142
First time doing behind the neck push press, wasn’t sure how heavy I could go. 135 Felt pretty good, I think I had a bit more in the tank. Should of went a bit heavier on the Pendlay rows but it’s been a LONG time since I’ve done them. Noted where I’m at now.
Conditioning/Skill:
1.) 12-3-63
2.) 10-3-70
3.) 8-2-71
4.) 7-4-75
5.) 5-2-71
Did shoulder touches as I felt it would help me more than just trying to walk 2-3 ft.
Also did fran between the BBG and the Accessory work.
3;59 Not a PR Just wasn’t feeling it today.
MFS
4/7/6
I think I’m still feeling a bit fatigued from my first Oly comp and weight cut because I couldn’t snatch for crap today.
And Thanks to Rudy for inspiring my ass to get into Oly lifting more. Been following on and off for a while before going to a straight Oly program. But now gonna stick to The Outlaw Way. Also took 3rd in the 69kg class in a local USAW competition this past Saturday.
snatch 170 180 190 205 190 180
c&j 195 210 225 245 225 210
snatch push press 225×3
row 185×3
conditioning
pull 10 10 8 10 8
hs walk 42′ 42′ 24′ 40′ 20′
du 150 100 84 36 100
BB: snatch 200, 215, 235, 225
clean/jerk 235, 250, 265, 285, 265, 250
BTNPP: 155
Pendlay Row: 185
BB Gym
Snatch – Every 30 sec – 60kg x 3 x 1, 65kg, 70kg, 75kg x 3 x 1, 70kg x 2 x 1, 65kg x 2 x 1
C&J – Every 45 sec – 80kg x 3 x 1, 85kg, 90kg, 95kg x 3 x 1, 90kg x 2 x 1, 85kg x 2 x 1
Snatches felt amazing (finally “clicked” with the movement I think – well moreso than before at least). C&J’S felt average.
Accessory
BTN PP – 80kg x 5, 85kg x 5, 85kg x 5 – Weight was really easy. Lowering down to my neck was painful though (very scraped neck now)
Pendlay Row – Same weights – First time doing excersise. Was hard to not use my hips in the later sets
Conditioning – Skipped Handstand Walks/Shoulder Touches
Pullups – 8, 6, 5, 4, 5
DU’s – 61 (PR), 30, 26, 31, 49
Forearm stiffness!!
Good nights training
BB GYMNASTICS
Snatch – 71kg, 71kg, 71kg, 76kg, 80kg, 85kg, 85kg(f), 85kg(f) 80kg(f), 80kg, 76kg, 76kg
C&J – 80kg, 80kg, 80kg, 85kg, 90kg, 95kg, 95kg, 95kg, 90kg, 90kg, 85kg, 85kg
STRENGTH
3×5 Snatch Push Press – 70kg, 75kg, 80kg
3×5 Pendlay Row – 65kg, 70kg, 75kg
CONDITIONING
Rd 1. 11, 3ft, 11
Rd 2. 9, 3ft, 39
Rd 3. 8, 5ft, 24
Rd 4. 7, 6ft, 19
Rd 5. 6, 6ft, 33
BBG
Snatch – 70, 70, 70, 80, 85, 85, 85, 80,80, 75, 75
Clean – 85, 85, 85, 90, 95, 102.5, 102.5 102.5, 95, 95,90,90
BBG 145,155,165,175,165,155
ACC P-row 145,165,165
Cond pull ups 12,12,10
DU. 62,72,29
2/1/2
BBG
Snatch – 140, 150, 160, 165, 160, 150
C+J – 165, 175, 190, 200, 190, 175
Strength
BNPP – 135
Pendlay Row – 165
Skill
Pullup – 22, 18, 16, 15, 16
Shoulder Touches – 20, 14, 30, 24, 24
DU – 45, 30, 14, 20, 25
Snatch- 82.5 kg, 88kg, 94kg, 100kg, 94kg, 88kg
C&J- 100kg, 106kg, 113kg, 120kg, 113kg 106kg
Strength
3×5 snatch grip push press-110kg
3×5 pendlay rows- 90kg
Conditioning
Pull ups- 17, 13, 11, 7, 6
Handstand walk (approx)- 10 metresx5
Double underrs, 150, 106, 87, 56, 72
BBG:
1) 60×3, 64, 68, 72×3, 60×2, 64kgx2
2) 80×3, 85, 90, 95×3, 90×2, 85kgx2
Strength:
1) 60, 70, 75kg
2) 60, 70, 75kg
Conditioning
1 – 10/11m/102
2 – 11/10/42
3 – 10/10/105
4 – 8/10/110
5 – 9/10/101
BB Gymnastics
1) Snatch:
3X1@75% =53 kg/117 lbs
1X1@80% = 56 kg/123 lbs
2X1@85% = 60 kg/132 lbs (did an extra rep)
3X1@90% = 63 kg/139 lbs (Fail-OK-OK)
2X1@85% = 60 kg/132 lbs
2X1@80% = 56 kg/123 lbs
2) Clean & Jerk:
3X1@70% = 56 kg/123 lbs
1X1@75% = 60 kg/132 lbs
1X1@ 80% = 65 kg/143 lbs
3X1@85% = 68 kg/150 lbs
2X1@80% = 65 kg/143 lbs
2X1@75% = 60 kg/132 lbs
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) @50 kg/110 lbs-60 kg/132 lbs (4 reps)-55 kg/121 lbs
1b) 3X5 Pendlay Rows @ 45 kg/99 lbs-50 kg/110 lbs-55 kg/121 lbs
Conditioning/Skill
ME Strict Pullups: 4-3-3-3-3 reps
Max Distance HS Walk: 10-11-7-8-10 meters
ME UB Double-Unders: 60-60-60-60-60 reps
BB Gymnastics
1. 165 x 3 – 175 x 1 – 185 x 1 – 200 x 3(f x 3) – 185 x 2 – 175 x 2 – 165 x 2
2. 185 x 3 – 200 x 1 – 215 x 1 – 225 x 3 – 215 x 2 – 200 x 2
Accessory
1A. 175 – 185 – 200
1B. 165 – 175 – 185
Conditioning
1. 13 – 20ft – 50
2. 9 – 20ft – 50
3. 8 – 15ft – 50
4. 8 – 15ft – 50
5. 8 – 20ft – 50
1) based off 220. No misses
2) based off 285. No misses
Prob the best day I’ve ever had lifting. I think there’s roids in my chalk or sexyasfucks pyramid is working.
1a) 185 205 225 f on 4th
1b) 185
1. 17 11 9 10
2. Longest 45ish’ shortest 20ish’
3. 56 85 58 18(fuck)
Read four rounds. Whoops.
1/1/1
Easing back into things after some SI Joint problems:
1) – Worked up 195 x 3 (all Power)
2) Worked up to 235 x 3 (All Power)
1a) 185
1b) 215
1. 12, 9, 8, 7, 6
2. All ~20-35ft – Babying my back
3. 90, 80, 50, 50, 50
Did in about 15 minutes due to time constraints. Back felt ok, trying to re-gain confidence.
BBG:
1) 155,165,175,185,175,265
2) 185,195,210,225,210,195
Accessories
1a) 135,155,165
1b) 135,155,165
Conditioning/Skill
BBG:
1) 85, 90,100,105, 100,90
2)115,125,130,140,130,125
Accessories
1a&b) 95,100,115 – too light for all
Cond/Skill
1) 6, 7ft, 110
2) 5, 9ft, 102
3) 5, 12ft, 92
4) 4, 9ft, 85
5) 4, 15ft, 93
BB Gymnastics
1) Snatch 1RM: 155#
2) Clean & Jerk: 225# (PR)
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) – 135#
1b) 3X5 Pendlay Rows – 135#
Conditioning/Skill
3 rounds – ran out of time
BBG:
Snatch – 175,190,195,205,195,185
C&J – 195,205,220,235,220,205
BTN PP – 205
Pendlay Row – 155
Cond:
Strict Pullup + 20# vest – 11,10,10,10
HS Walk (feet) – 25,25,31,35
DU – 42,155,53,27 (bad DU day except rd 2)
Hit 20 mins after 4 rds so I stopped
BBG:
1. 175-185-205-215-205-185
2. 185-205-215-225-215-205
Accessory:
1a. 185-185-205
1b. 185-205-205
Conditioning:
Strict Pull Ups: 15-12-12-12-10
HS Walk: 25′-30′-25′-30′-35′
Double Unders: 84-94-15-100-50
BBG-
1. Based on 155. Most I can get dropping so forcing myself not to power.
2. Based on 255. No misses on Cleans. skipped jerks did a pressing workout yesterday on off day.
Accessory-
1. 135, 155, 175 (Press not so heavy could go heavier but the drop is brutal)
2. 175, 195, 225 (225 is where I need to be next time)
Conditioning-
PU- 10-10-10-9-10
HS Walk- Just did balances off of wall 3 tries each round
Double Unders- Just did 50 x 5 rounds since I had some premature misses figured what the point if I did not get at least 50 in.
Snatch –
45 – 60kg (no misses)
Clean & Jerk –
60 – 75kg (no misses)
1a) 3X5 Behind the Neck Push Press (Snatch grip) –
65, 65, 65
1b) 3X5 Pendlay Rows –
70, 70, 70
ME Strict Pullups
10, 7, 5, 5, 6
Max Distance HS Walk
2m, 3m, 4m, 4m, 4m
ME UB Double-Unders
28, 18, 24, 13, 17
Providence!
BB Gymnastics
1) Snatch:
◦3X1@75% =53 kg/117 lbs
◦1X1@80% = 56 kg/123 lbs
◦2X1@85% = 60 kg/132 lbs (did an extra rep)
◦3X1@90% = 63 kg/139 lbs (Fail-OK-OK)
◦2X1@85% = 60 kg/132 lbs
◦2X1@80% = 56 kg/123 lbs
2) Clean & Jerk:
◦3X1@70% = 56 kg/123 lbs
◦1X1@75% = 60 kg/132 lbs
◦1X1@ 80% = 65 kg/143 lbs
◦3X1@85% = 68 kg/150 lbs
◦2X1@80% = 65 kg/143 lbs
◦2X1@75% = 60 kg/132 lbs
Accessories
1a) 3X5 Behind the Neck Push Press (Snatch grip) @50 kg/110 lbs-60 kg/132 lbs (4 reps)-55 kg/121 lbs
1b) 3X5 Pendlay Rows @ 45 kg/99 lbs-50 kg/110 lbs-55 kg/121 lbs
Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
◦ME Strict Pullups: 4-3-3-3-3 reps
◦Max Distance HS Walk: 10-11-7-8-10 meters
◦ME UB Double-Unders: 60-60-60-60-60 reps
M/F/S – 2/5/5
BBG
1) 3×145, 1×155, 1×165, 3×175(1F), 2×165, 2×155
2) 3×175, 1×185, 1×200, 3×210, 2×200, 2×185
Accessories (will go heavier next time now that i know what to expect)
1a)135, 155, 165
1b) 155, 185, 205
Conditioning/Skill
ME strict pull ups: 16, 11, 9, 8, 9
HS Walk: 10, 16, 11, 26, 12
DU: 51, 26, 36, 31, 42
BBG:
1) 3×145, 1×155, 1×165, 3×175, 2×165, 2×155
2) 3×195, 1×205, 1×220, 3×235, 2×220, 2×205
Bonus:
3×5 Behind Neck Push Press 135, 135, 135
3×5 pendlay Rows 185, 185
5 Rounds NFT:
R1: 21PU/114Ft/70DU
R2: 18PU/114FT/113DU
R3: 14PU/65Ft/58DU
R4: 14PU/74Ft/70DU
R5: 14PU/74FT/50DU
bbg: 115/ 120/127.5/135/127.5/120
2) 125/135/145/152.5/145/125
skipped the rest, recovering from a week of alpine rock climbing
Snatch: 3×115, 1×125, 1×132, 3×140, 2×132, 2×125
C&J: 3×145, 1×155, 1×165, 3×175, 2×165, 2×155
3×5 behind neck PP @ 105#
3×5 pendlay row @ 115#
snatch: 125/130/140/150/140/130
clean and jerk: 165/175/190/200/190/175
3×5 behind neck press snatch grip
155/155/165
pendley row 3×5
175/175/175
skill work:
strict pull ups: 16/16/12/12/11
max hs walk: 37/50/46/13/15
me ub doubles: 64/2/86/49/16
Snatch: 135/140/145/150/140/135
C&J: 155/170/175/185
Skipped Accesories
Skill work:
Strict PU 16/7/7/7
HS Walk: 4/6/7/8
ME UB DU: 33/52/10/42
BBG
Snatch made up to 87 kg (191.2), missed 202 & the rest
C&J made all lifts up to 110 kg (242)
Snatch PP 155/5 165/5 175/5 185/5
Pendlay Row 176/5 187/5 198/5 209/5
Metcon (which was brutal – barely any rest to fit everything in 20 mins!)
Pull-ups: 52 total
HS Walk: 254′ total (turnaround at 40′ every time)
Double Unders: 328 total.
BBG:
1.) 145, 145, 145, 155, 165, 175, 175, 175, 165, 165F, 165, 155, 155
2.) 170, 170, 170, 180, 192, 205, 205, 205, 192, 192, 180, 180
Strength:
1a.) 95, 115×4, 110
1b.) 155, 165, 165
Conditioning:
ME Strict Pullups: 21, 15, 13, 12, 12
ME Shoulder Touches: 4, 6, 8, 9, 13
ME UB Double-Unders: 37, 45, 25, 66, 57