120725

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Tim Busch—Outlaw merch store whore—is currently standing over my shoulder, with a large pistol, and he’s making me post the link to the Outlaw mercy store. Posting this will accomplish two things: 1) you can all stop asking where you can order shirts, and 2) Tim will stop texting me every night like a jilted 15-year-old girl. You can order all the same gear we had at the Games, as well as, any of the gear we had before. So basically… Everything. We will be re-stocking, ordering more/new stuff, and WILL be releasing the World Tour t-shirts very soon. Fuck yeah?

Here’s the link to the Outlaw merch store—click on it or die (that was Tim)

WOD 120725:

BB Gymnastics

1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

Conditioning

Swim: 7X50m – Rest 1:1

105 thoughts on “120725”

  2. Why is T taking a nap?

    In other news, if any of you want to throwdown, I’m hosting the Courage Games 4 on Saturday, August 4th. Registration is on my site. If you don’t know where that is, you suck at being a human.

    Now go workout

    • If I wasn’t broke, didn’t have to work, didn’t have a dually that takes a Million $’s to fill up, or I could afford a plane ticket, then I would so come up there and kick yer ass in some Squa-snat-chucks!! hahaha

  4. Putting on a swim suit when you’re already sweaty is hard. Not complaining, just a forewarning based on experience.

  10. Does anyone have a good PDF on making quality blocks? I made some on a weekend but they are not the best. Or if you point me in the right direction that would be great.

  11. BBG
    1) 115-125-130-135×4
    2) 145-155-165-175(f)-175-180-185(f)

    Strength
    1a) 95
    1b) Bodyweight
    1c) 105

    I have no shoulders.

  12. BBG:
    1) 115 x 7
    2) 175 x 7 (1 x F Push Jerk)

    STR:
    a) 115
    b) 95
    c) 40’s

    Subbed 7 x 100M all out sprints with walk-back recovery

    3/7/6

  13. BBG:
    1) 62.5-65-67.5-70-70-70Kg (154lbs)
    2) 90-90-90-92.5-92.5-92.5-95Kg 209lbs

    Strength:
    1a) 60Kg (132lbs)
    1b) 45Kg good mornings (99lbs)
    1c) 20Kg (45lbs)

    Conditioning:
    49/51/57/54/55/52/49

    MFS:
    467

  14. BBG

    1. 115×2, 125×2, 130×2, 1×135 (f)
    2. 165, 185×5, 165 (slight twinge in left anterior deltoid, so skipped jerk)

    Strength:

    Skipped, no time

    Conditioning:

    Did conditioning from outlawcrossfit.com

  15. BBG
    1. 135, 155, 165, 165, 165, 165, 175
    2. 185, 205, 215, 225, 235, 235, 240

    These felt alright. Goal coming in was at least 170/230. Not a fan of the power versions of the lifts. Primarily because I suck at them.

    Strength
    1a. 135, 165, 165
    1b (subbed weighted GHD Back Extensions). 45, 65, 65
    1c. 53, 53, 53

  16. Does anyone follow just the strength and conditioning parts of this and skip the O-lifts? I am asking because my lifting technique is a stack of fuck shit and I am going to a lifting coach twice a week before I dive into Outlaw programming I don’t see any reason to reinforce bad movement patterns. But I should still see gains from the metcons and strength right?

    • As long as you don’t post complaints you can do whatever you want with this programming. Smart thing seeing a coach, but lets face facts. Outlaw without O-lifts is like eggs without mountains of glorious bacon; still good, but not the same.

      • Exactly to me the magic is in the O-lifts because they have so much carry over to just about anything. But I refuse to just hammer bad movements until my proficiency is up, personal preference I suppose, should be interesting to see how much I improve or stagnate. We will see.

    • There is a reason for a percentage day and pulling block day, also a reason you do them everyday. So you can get better at them, trust me I suck hard on Oly Lifts too, but I am already getting alittle better at them and definetly feel more confident doing em.. I would still do them and then work with your coach on those 2 days.

    • Do them. Just use lighter weight and work on form. I refused to up my snatch weight until I was good at getting under and into a full squat on the catch vs just power snatching and squatting. Now I’m way better and am starting to add weight.

  17. BBG
    P-Snatch
    75kg,80kg,80kg,85kg,85kg,90kg,90kg
    P-Cl& P-Jk
    105kg, 105kg, 110kg, 110 kg, 115kg, 115kg, 120 kg.

    Strength
    1a-60kg, 60,kg, 65kg
    1b (good mornings) 70kg, 70kg, 70 kg
    1c. 60,kg, 65kg, 65 kg.

    Conditioning
    Swim
    each around between 26sec and 29 sec x7

  18. bbg
    power snatch 7×1 @ 225
    power clean+push jerk 7×1 @ 245
    strength
    3×10 bb weighted step ups @ 135
    3×15 good mornings 135 subbed for reverse hyperextension
    3×8 strict hspu subbed for db strict press because heaviest we have is 55#

    conditioning later at the aquatic center

    • conditioning
      :50
      :55
      1:00
      1:05
      1:05
      1:05
      1:05

      my new “The Way” t-shirt must make me look scary or something. front desk lady who was slapping bracelets on everybody paying to get in looked at me like i was the grim reaper after i paid and said “y-y-you don’t need a silly bracelet man, just get in there.” lolzbbq

      • It wasn’t the shirt, it was your ogre/man bear demeanor. you scared that poor lady to death. You should start wear a hello kitty or my little pony shirt so people don’t get freaked out.

  19. Power Snatch 7 x 1 115# x 5, 120# x 2
    Power Clean Push Jerk 7 x 1 145# for all

    3 x 10 weighted step ups with 95#
    3 x 15 good mornings for reverse hypers

    Conditioning:
    7 x 50 m swim
    :35, :36, :34, :35, :34, :35, :34

    Today was fun!

  20. BBG:
    1) 120×5, 125×2
    2) 160×5, 165×2 (failed last push jerk)

    Strength:
    1a) 95
    1b) 95
    1c) 40

    Conditioning:
    Subbed 7x100m Sprints(all out) rest was walk back

    MFS – 2/6/3

    • 1) 155 165 175 185×4 one fail
      2) 185 205 225 235×4 no misses

      Did squats from yesterday and press from today
      Squats 275×2 EMOM. Done
      FS with pause 235 245 245
      Press 3×8. 53×3

      I feel we should swim once a week.
      2/3/3

  22. BBG
    Power Snatch – 115, 125, 125, 135, 135, 135, 135#
    PC+PJ -155, 165, 165, 170, 175, 185, 185#

    Strength
    1a) 115, 115, 120#
    1b) Good Mornings @ 115#
    1c) 55, 60, 55#

    Conditioning
    Gonna sub 200m sprints later, did a 500m Swim in cami’s yesterday…. not exactly feelin the pool today.

  23. BBG
    1. 135, 155, 165, 175, 180, 185, 190(10#PR)
    2. 205, 205, 215, 215, 225, 235, 235

    No misses. These felt good considering I was failing 195 squat snatch on Saturday, which is my stronger version of the lift. I widened my grip out to the collars starting yesterday to avoid slamming the bar into my pelvic bone… getting used to it but feels good so far

    Strength
    1a. 3*10 @ 115
    1b (subbed good mornings) 3*15 @115
    1c. 3*8 @ 50 (heaviest I had)

  26. BB Gym:
    1) 110, 110, 110, 115, 115, 115, 115
    2) 135, 135, 135, 140, 140, 140, 140

    Strength:
    1a) 125 all sets
    1b) 160 all sets
    1c) 35 all sets

  27. BBG:
    1) 155 for all sets
    2) 205 x 5, 215, 225
    Strength:
    1a) 185#
    1b) 40# DB off the ghd
    1c) 50# (heaviest available)

    Swimming tomorrow.

  28. 1.115, 135, 145, 155, 165, 175, 185fail
    2.175, 190, 202, 212, switched to split jerks 230,245PR

    strength
    1.135
    2.done. not sure weight
    3.40’s

  29. 2-2-2
    BBG:
    1) 115-135-135-145-145-155-165(f)-160
    2) 135-145-155-165-175-185-195(jerk fail)

    Strength:
    1a) 135 @24 (no 20″ box at school)
    1b) 8-15-15
    1c) 40. Nursing this left rotator/AC issue

    Conditioning:
    1) 0:35-35-37-36-35-37-35

  30. BBG
    1 – 70, 75, 80, 82.5, 85X, 85, 87.5kg
    2 – 105, 110, 110, 110, 112.5, 112.5, 115kg

    A – 50, 70, 70kg
    B – bw only on a ghd
    C – 20, 22.5, 25kg / hand

    Conditioning from yesterday
    Total time including rests = 15:10

    Mfs = 432

  31. BBGym:
    1) 115, 115, 120, 125(f)over my head, 120(f), 115, 115, 115
    2) 145, 155, 155, 155, 155, 155, 155

    Strength:
    1a) 95, 115, 115
    1b) 20#
    1c) 50, 45, 40

    Conditioning:
    Estimated 50m in a lake, didn’t time.

    M/F/S
    2/5/8

  32. Whores indeed. Check it. I do your lifts. Get gloriously hayuuuuuge and all you want to put on is XL shirts. F that noise. My man titties won’t stack well in that. Holler when you got 2x. Something my baby mama can steal and sleep in.
    *Disclaimer: I never talk like that in real life*
    GET YOUR SHIT TOGETHER SO I CAN GIVE YOUMY MONEY!!!

      • Yeah, I’m 6’4″ pushing 300. I CAN wear Am Apparel XL’s. I have a few, but the next level XL’s suck nuts. Its just easier for me to bank on a XXL. how would you say these compare to those other 2?

  33. thanks to this awesome programming iam not justa better crossfiter,,i also became a great liar,,, i did all the bb gymnastics and strenght and then,,,, lmao!! when to LA FITNESS,,,, put my shirt fliped inside out,( they don’t like crossfit there,,,,) i fliped all my rist bands that say crossfit, took of my inov8s out, clean up all the chalk from my hands and changed my crossfit shorts, then i asked then about a free trial cuz i realy want to get into BIG biceps, chest and abs and work out for three our getting NO RESULTS !!!!LMAO!!! that way i had acces to the pool!!!! RUDY U ARE AMAZING !! I FEEL LIKE A NINJA!!!

    • Nice man.. I was thinkin about driving down to the lake to do mine but i didnt lol.. I guess ill swim a million laps in our little pool we got.. Wish we had a girl gym here i could go to and use there pool lol.

  34. Already improving a great deal on Oly Lifts, far from perfect just yet, gotta learn that violent turn over into the overhead squat and i should nail a HUGE PR then.. Had to learn how to perform the second pull properly with the 3 stop pull and pulling of the high blocks yesterday i figured out how to reach full extension and get vertical.. That makes a HUGE difference, 115 a week ago was a 50/50 chance i was gonna hit it.. Today i hit it 5 times in a row with ease.. Next step learn to catch it at the bottom.

    BBG:
    Power Snatch- 95,115,115,115,115,115,115.. No misses
    Power Clean+Push Jerk- 115, 145,145,145,145,145,145.. No misses

    Strength:
    -BB Step Ups- 115,125,125.

    -Reverse Hypers- On alittle machine that does uses the same movement, but one leg at a time.. 22.5 per leg.

    -Db press- 45 for all 3.. Shoulders were not feeling too hot by then.

  35. BBG:

    1.) 165, 165, 165, 165, 175, 175, 175
    2.) 205, 205, 205, 215, 215, 225, 225

    Strength:

    1a.) 135 for all sets
    1b.) Green band on a GHD machine (no access to a reverse hyper so build our own)
    1c.) 24kg for all sets. No db’s had to use kb’s

    Conditioning:
    No access to water so we did a sprinting WOD.

    150m Shuttle Run x 7 rounds

    1.) 31 seconds
    2.) 30 seconds
    3.) 30 seconds
    4.) 31 seconds
    5.) 30 seconds
    6.) 32 seconds
    7.) 31 seconds

    Each sprint had 2 turn arounds at the 50m mark. Also sprints were done in our alley which is loose gravel. This made turning around and restarting very fun! Keep up all the hard work everyone!

  36. BBG
    1)60, 62.5, 65, 67.5, 70, 72.5 PB, 75PB
    2)70, 80, 90, 95, 100, 102.5 PB, 105x

    I know you said not maximal but the weight was flying up!!

    Strength
    a) 40, 50×2
    b) subbed banded good mornings
    c) used KB’s 3x16kg

    Conditioning
    Subed
    EMOM 100m sprint x 10 minutes
    Quickest – 12 seconds
    Slowest – 14 seconds

  37. BBG
    1) 85kg, one miss but just did a quick rest and got it.
    2) 100kg

    Strength
    1a) 70kgx2-80kg
    1b) filled it with 2,5kg plates, don’t remeber the number
    1c) 24kg KBs

    Conditioning
    It was getting late so going to the pool wasn’t ideal, next swim wod i’ll make it work, i’m a ex-swimmer so this is a crappy exuse!

    Did 7x200m row all out
    rest 1:1
    Fastest was 30 sec
    Slowest was 36 sec
    This was hard!

  38. BBG: Sn: 155, 165, 165, 170, 175f not quite sure why, 175, 175
    Clean: 185, 205, 215, 215, 225, 225, 235f on push press, I don’t know why but this is just what I did instinctively..

    Strength 1a) 135
    b) 135 good mornings
    c) 50 lbs heaviest DB avail. Will have to move to bodybuilding section of gym next time for heavier.

    Cond. Cancelled due to lack of interest and time

  39. BBG – 1. up to 175
    2. up to 225

    Strenf:
    a. 135#
    b. good mornings at 135#
    c. subbed hspu, no dumbells.

    conditioning: nope.

    m 3/7/7

  40. PWR Snatch: 81kg
    PWR Cln+jerk: 108kg
    Both Pr’s

    Strength done – step ups at 85kg
    bands for reverse hypers and 50lbs Dbs for press.
    Swimming tomorrow.

  42. BBG: Snatch-145-155-165-175-185-190f-190-195
    Clean and Jerk-205-225-235-245-255f-255-260

    Strength:
    A-135-145-155
    B-135
    C-135

    Conditioning tomorrow when I can get to a pool.

  43. BBG: Snatch- 135-155-155-165-165-175F-175-175
    Clean and Jerk- 205-205-215-215-225Fx2-220-220-225

    Strength:
    1A- 115
    1B- GHD back extension with 45lb plate(no reverse hyper.)
    1C- 115 on barbell(no heavy DB)

    Conditioning:
    First i didn’t expect to make it to the pool so i did…
    14x25m prowler sprint with 225#
    then i made it to the pool
    1-29
    2-27
    3-28
    4-28
    5-27
    6-29
    7-28

  44. BBG
    P Sn:195 across- 1 miss with quick reattempt
    PC & J: 225 across

    Strength:
    1.135 across
    2.135 GMs
    3. 55s

    Cond.
    Pool was 33m so did 11x33m btwn 30 and 32s each

  45. Power snatches 75, 85, 85, 85, 85, 85, 85
    Power Cleans/push jerks; 95, 105, 115, 115, 115, 115, 115, 115

    65# on the step ups with a 20″ box
    35# Reverse hypers
    65# Barbell strict presses (we don’t have db)

    7×1 50m swim – sub 55, all of them

  46. BBG
    1)185-190-195-200-200-200-210(f)
    2)205-215-225-225-235-245(f)-245

    Strength
    1a)135#
    1b)53# KB
    1c)45# BB Back Ext

    Conditioning
    Subbed 15min row

    2/3/2

  47. I skipped today due to time constraints (had to go to work and repair man at my house took way longer than expected), but you all get to see a real life change with Crossfit and diet…or, I’ll be dead you just won’t see me post anymore.

    I had my annual physical done and my “bad cholesterol” is high and I am at risk for type 2 diabetes. I have plaque build up in the right artery of my neck. Not what I was wanting to see when I got the report back. So, starting tonight, in conjunction with training the Outlaw Way, I will be strict Paleo and no caffeine or other products. Strict meat, nuts, fruits and veggies! I’m 204# 19% body fat now. It’ll be fun to see where I am next year! 🙂

  49. (To those of you with badass form on the oly lifts) what percentage are you guys/gals able to get on “power” moves vs the full movement? I know my speed under the bar isnt great on the full move so I just want an idea of how much im missing.

  50. BBG
    150
    185
    A) 155
    B) 155
    C) 50’s
    Did Fran again tonite
    3:27 legs were stiff and sore before I started!

  51. BBG:
    1) 185-185-185-185-185-185-185
    2) 205-205-205-215-215-235-235

    Strength:
    1a) 135-155-175
    1b) Subbed GHD raises (working on getting a hyper)
    1c) 50# DB

    Conditioning:
    Completed…

  52. BBG
    1. 145, 155, 155, 165, 165, 175, 175
    2. 205, 205, 215, 215, 225(f), 225, 225, 235 (PR)

    Strength
    1a. 115
    1b. Using bench press and swiss ball with just body weight
    1c. 53# KBs

    Squat snatch PR is 185# and the 175# power snatches felt easy. PR storm is coming, I can feel it.

  54. Snatch: 135,135,145,145,145(f),145,145
    CleanJerk: 135,155,165,185,185,185,185

    Strength:
    3 Rounds: 70#, 0#, 80#

    Conditioning: done.

  55. BB Gymnastics
    1) 7X1 Power Snatch
    failed to read instructions and went max
    95#, 115#, 125#, 130#, 135#, 135#, 135#

    2) 7X1 Power Clean + Push Jerk
    failed to read instructions and went max
    135#, 155#, 165#, 170#, 175#, 180# (fail), 175#

    Strength
    1a) 3X10 BB Weighted Step-Up 20″
    BB 135#

    1b) 3X15 no reverse hyper
    sub’d 53# KB good mornings

    (better idea for sub please; ain’t be gott’n no RH)

    1c) 3X8 DB Strict Press
    – heaviest possible, rest 45 sec.
    DB 65#

    Conditioning
    NO SWIM

    sub 1min ME row for M; 1 min rest
    1.) 331 M
    2.) 315 M
    3.) 308 M
    4.) 300 M
    5.) 299 M
    6.) 305 M
    7.) 297 M

  56. BBG

    Snatch – worked up to 165
    C+J – worked up to 225

    Strength
    BB Step ups @ 135lbs to 20in
    Good Mornings @ 135lbs
    DB SP @ 55lbs/hand

    Conditioning
    30sec AD Sprints, 30 sec rest x 7

  57. BBG: Pwr Snatch-95-95-105-105-115-115-125
    Pwr Clean + Push Jerk-135-145-145-155-155-165-170
    Strength:
    1a)145#
    1b)95#
    1c)35# plates

    Conditioning: ran 4x400m+ish (i step it off for distaance then pick a mailbox a little farther just to make sure i have the distance so not very accurate)
    1:1:32
    2:1:35
    3:1:35
    4:1:32

  58. BBG: 1.) 62kg, 70, 75, 75, 77, 77, 80
    2.) 75kg, 80, 80, 85, 85, 87, 87

    Strength:
    1.) 75 kg
    2.) 225#
    3.) 45# DB

    Conditioning: 0:50, 0:55, 1:05, 1:10, 1:20, 1:28, 1:38

    2/2/4 – Fun WOD, realized my swim technique is rough!

  59. BB Gymnastics

    1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
    2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

    1-185,185,185,195(m),195,205,205
    2-225,225,225,245,245,265(m),265

    Strength

    1a) 3X10 BB Weighted Step-Up 20? – very heavy, rest 45 sec.
    1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
    1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.

    1a- 95,135,185(I did 20 reps each round because I read this wrong and the 185 set was one of the hardest things ever done and I think I will be outrageously sore)
    1b- Red band for hypers
    1c-50# all sets (heaviest available)

    Conditioning

    Swim: 7X50m – Rest 1:1

    – Not done. Hopefully make it up tomorrow or row instead.

  60. BB Gymnastics:
    7×1 Power Snatch:135,140,145,150,155,165,165(F) got lazy on the last one
    7×1 Power Clean & Push Jerk: 185,195,205×2, 210,215,220

    Strength:
    3×10 BB Step ups: 135,165,135
    Banded Good Mornings
    3×8 DB Press, 45,55,55

    No Conditioning maybe on Sunday. Don’t swim very well at all so should be interesting.

  61. Awesome shit today. Was WAY more fun than I anticipated, and actually felt great after getting out of the one. To the pussy poster above me, get your shit together and get in the water!
    BB Gymnastics:
    155, 155, 165, 175, 185, 185, 185
    205, 205, 225, 225, 225, 235, 235

    Strength:
    185, 205, 215
    Banded Good Mornings
    55, 55, 60

    Swimming:
    All times between :47 and 1:10

  62. BBG-
    1.) Power Snatch
    120#-120#-125#-125#-130#-130#-130#
    Didn’t go that much higher because when I warmed up to find a good weight. 135 was super sloppy and felt like I was pressing out too much. Was trying to keep best form and not pressing out.

    2.) Power Clean + Push Jerk
    145#-145-#155#-155#-155#-155#-155#
    Should of went higher but my push jerks are shit. Clean was easy but Jerks sucked. I need more work on push/power jerks. Wasn’t feeling it on the Jerks today either…

    Strength-
    1a.) Barbell weighted step ups 20″
    115#-115#-115# – First time doing set ups. Wasn’t sure what kind of weight I could use. Can go heavier for next time. Noticed that my left leg has a sticking point right as I bring my right foot to the box.

    1b.) Reverse Hypers (subbed Good mornings)
    Gym doesn’t have a reverse hyper anymore as the guy who owned it moved and took it with him.
    45#-65#-65# – First time doing Good mornings for reps/strength. Usually use it for light weight warm up for hamstrings. Can go higher in weight.

    1c.) Dumbell Strict Press
    35#-35#-35# – Gym doesn’t have anything between 35 and 55 lbs. But by the last set my shoulders were feeling it. I’m guessing 40-45# would be perfect.

    Conditioning:
    Skipped

    MFS
    6/7/8
    Mood was neutral. Annoyed that I wasn’t getting good sleep.
    Fatigue was meh. Feeling a bit tired been sleeping like crap recently. Lots of tossing and turning.
    Pretty damn sore. Hamstrings are feeling it along with my lats. Need a rest day.

  63. Thought this shit was meant to be free?! Cost me $5 to visit the public pool! Expecting to me reimbursed with a discount on my ‘The Way’ shirt order lulz

    BB Gymnastics
    1. 175, 185, 190, 190(f), 190, 195, 200
    2. 200, 210, 220, 230, 235, 240, 245(f – jerk)

    Strength
    1A. 135, 155, 165
    1B. Subbed weighted back ext. – 25, 25, 25
    1C. 55, 55, 55

    Conditioning
    35s, 39s, 42s, 44s, 42s, 44s, 42s

  64. BB GYMNASTICS

    Power Snatch – 7×1 – 135lb, 145lb, 155lb, 165lb, 170lb (f), 170lb, 175lb(f)
    Power Clean + Push Jerk – 7×1 – 200lb, 210lb, 220lb, 230lb, 240lb(PR), 250lb (failed clean), 250lb (failed Jerk..)

    STRENGTH

    1a) Weighted Step Ups – 3×10 – 125lb, 135lb, 135lb – 24in box..
    1b) Good Mornings – 3×15 – 90lb, 100lb, 100lb
    1c) Strict Press – 3×8 – 90lb, 100lb, 100lb – Barbell..

    CONDITIONING

    Fuck you Rudy, now I’ve gotta buy a pool to fit into my garage gym..

  65. BB Gymnastics
    1) 7X1 Power Snatch
    185-185-190-195-195-200-210

    2) 7X1 Power Clean + Push Jerk
    250-250-255-260-260-275-275

    Strength
    1a) 3X10 BB Weighted Step-Up 20″
    135-145-155

    1b) 3X15 Reverse Hypers
    25

    1c) 3X8 DB Strict Press
    70s

    Conditioning
    Swim: 7X50m – Rest 1:1
    Signed up for 12 weeks of swim lessons.

  66. BBG
    1) 145
    2) 185
    Strength
    1a)115
    1b) red band
    1c) 55#
    Conditioning
    4x400m run: 1:21, 1:22, 1:26, 1:27
    4x200m run: :37, :36, :36, :35

  67. Got pissed at myself for not doing the swim yesterday so yee

    7x50m EMOM
    29 s
    29 s
    29 s
    31 s (got kind of hard here)
    31 s
    30 s
    30 s

    Surprised my self, this is not that far of my pace when i trained swimming a few years back!

  68. BBG
    1. 155, 160, 166, 171, 175, 180, 185(f)
    2. 205, 215, 226(f), 215, 220, 226
    Strength
    1. 115, 121, 131
    2. 120, 126, 131
    3. Subbed BB Press 136 just barely ecked those out so 131,131
    Skipped Swim I might do it tomorrow, but probably not.

  69. BBG
    1)135
    2)185×4, 195, 205×2-failed jerk on both

    Strength
    1a)115×2, 135
    1b)subbed weighted GH raises with 15#
    1c)50,55×2

    Conditioning- :44-1:05

  70. 1) 80kg across
    2) 110kg across

    Strength:
    1a) 60kg
    1b) 60, 65, 65kg good morning sub
    1c) 50lb, 60lb, 65kg bar (only 6 reps). We really need more dumbbells in our gym.

    Swimming is for people in Cali.

  71. 1) 165×2, 185 x 3, 205 x 2 (1F @ 185)
    2) 265 x 4, 285 x 2, 300 x 2F

    Strength:
    1a) For some reason I read 3 x 20 @ 20″ — so I did 20 reps @ 155, 165, 185 (F@13)
    1b) X
    1c) 53lb KBs x 8 x 3

    Swimming:
    Was around 40 seconds with freestyle which I did for 6 laps, around 1 minute breast stroke for 3 laps, no blocks or flip turns for me today….first time swimming laps in ~4 years…very fun to get back into it though. Back stroke fell way off due to shoulder mobility (or lack thereof)

  72. 1) 135-155-155-155-160-165-170
    2) 185-185-190-195-195f-195-195
    1a) 165 for all
    1b)135 gm for all
    1c) 50 lbs for all
    Cond
    6:22 total
    :24
    :24
    :28
    :28
    :30
    :30
    :29

  73. BBG:
    1) 95,95,100,100,100,105,105
    2) 115,115,125,125,135,135(f) eff! At least I made it further than yday.

    -made up back and front squats,posted there-

    Strength:

    D@mnit I’m having to scale so much on the other I underestimated all these

    1a) 65,85,95
    1b) 12.5,15,20 (dumbbell between feet)
    1c) 25,30,35

    Cond:
    8x200m run. Wish I was in a pool tho

    Average 40s:40s. (first two were around 42s, I was dreading the heat, the rest were around 37/38s)

  74. BBG:
    1) 155, 160, 160, 170, 175, 175, 180
    2) 185, 205, 225, 225, 225, 225, 225

    Strength:
    1a) 185
    1b) BW Backwards off GHD
    1c) 135 BB

  75. BBG

    1) Snatch – 170#
    2) Full C&J – 205# – tired

    Strength

    1a) 3X10 BB Weighted Step-Up 20″ – 195#
    1b) 3X15 Reverse Hypers – 14# on our version
    1c) 3X8 DB Strict Press – 55#

    No Conditioning

  76. BBG-

    1)155 x 7 (no misses)
    2) 175, 185, 195, 205, 215, 225, 235 (no misses)

    Strength

    1) 80, 120, 120
    2) Done with medicine ball 20lbs
    3) 40, 60, 60 (way too light)

  77. Power snatch 7 x1 185/185/185/195/195/205/205
    Power c&j 7×1 225/225/245/245/255/265/275

    Step ups w/ 185
    Good morning w/ 115
    Dbl sp w/ 40
    Conditioning : 15 burpees in place of swim same rest and rounds

  78. BB Gymnastics

    1) 7X1 Power Snatch @ 50-50-51-52,5-54-55-56 kg/123 lbs (PR)-57,5 kg (fail)

    2) 7X1 Power Clean + Push Jerk @ 60-60-62,5-65-70 kg/154 lbs (PR)-72,5 (fail)-65 kg

    Strength

    1a) 3X10 BB Weighted Step-Up 20 @ 45 kg/99 lbs

    1b) 3X15 Hampstring Curls @ 10 kg/22 lbs

    1c) 3X8 DB Strict Press @ 15 kg/33 lbs

    Conditioning

    3 x 120 m ocen swim relay

  79. BB GYM

    1) Power Snatch: 80-90-90-95-90-95-95
    2) Power C&J: 120-130-135-135-135-135-135

    STRENGTH
    1a) Weighted step up: 80-90-90
    1b) Reverse Hypers: 25-25-25
    1c) DB Strict Press: 303-30-30

    COND
    “Isabel”

  80. BBGym:
    1) 155 x 4, 175 x 3
    2) 195 x 4, 205 x 2, 215 x 1

    Strength:
    1a) 145
    1b) subbed good mornings
    1c) no dumb bells, used 24kg KB

    Cond:
    Nowhere to swim. Beer instead

  81. BBG:
    135, 135, 155, 155, 155, 165, 175
    205, 205, 225, 225, 245, 245, 255

    A1) 4×20 Weighted Stepups with 45lbs in each hand
    A2) 3×15 Reverse Hypers with 20lbs
    A3) 4×10 GHD

    Conditioning:
    No Pool in Afghanistan (The Taliban is wiinning!!)
    Went with Tabata Runs on the Treadmill with a 12% Incline
    All 8 Intervals were performed at 8.5 MPH

    Notes:
    Power Snatch felt FAST.
    Tabata Run was DEATH

  82. BBG
    1) 155, 155, 155, 165, 165, 165, 165
    2) 185, 205, 225, 225, 225, 225, 225

    Strength
    1a) 95, 115, 135
    1b) BW, done on GHD
    1c) 95, 115, 135 Sub’d BB

    Conditioning
    Skipped. Would have done it, but I had to empty my pool, clean it and start it over. Damn algae got out of hand. $350 worth of chemicals and it still turned green every other day. New water and a thorough cleaning did the trick.

  83. bbg
    1) 115/125/130/130/130/130/130
    2) 155/165/165/165/165/165/165

    strength
    1a) 115
    1b) 40lb dumbell
    1c) 40lb dumbells

    conditioning:
    subbed 7 rds 30sec burpee 30 sec rest 73 burpees

  84. power snatch 7×1
    135×7

    clean n jerk 7×1
    195×7

    3×10 bb weighted step ups 20′
    95/115/135

    3×15 reverse hyper ( subbed good mornings)
    45#/65/65

    skipped shoulder cus of time

    no where to swim

  85. BBG
    PwrSn EMOM ub doubles for warm-up @ 50 50 55 55 60 60 65 65 70 70
    work: 72 74 78 80 82 (180 lbs) 84f (kilos)
    PwrC&J EMOM up 2+1 for warm-up @ 70 70 75 75 80 80 85 85 90 90
    work: 92 94 98 100 102 104 (228.8) 106f

    Strength
    1a. Step Ups (kilos) 70/5+5 80/5+5 90/5+5
    1b. Reverse Hyper 3×15 @ 150 lbs
    1c. DB Press 2×50/8 2×55/8 2×60/8

    Swimming tomorrow.

  86. Swam in the Wekiva Springs today – probably was a bit over the 50 m – was quite an experience.

    7 rds with 1:1 rest. Rounds ranged from :50 to 1:29

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