World Tour dates in Dallas, Providence, and Brooklyn are all sold out. Miami part deux, Iceland, and Dublin are all very close (less than 10 spots remain). This Saturday we will be releasing ALL the Australian dates, as well as, Austin TX, and Asia (domo arigato Mr. Roboto). We will have somewhere in the vicinity of 9,000 other cool announcements coming this week. Please try not to urinate on yourselves.
WOD 120730:
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Conditioning
1 Minute ME Bar Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute ME Bar Muscle-Ups
Score should be reported as total Bar MU & time for the triplet.
Hey, I would like to get started on the programming and had a couple of questions. Sorry if this is asked constantly, but I couldn’t find it in either FAQ or in the past few days comments.
1. Since so much of the lifting works off of maxes, should I back track on the programming till I find a test day and then just work forward from there? Just find my maxes tomorrow and jump into the programming as it is written on the next day?
2. Since I am not going to be able to do some of this as Rx, I am assuming I should scale to maintain intensity. Using the Bar MU as an example, I would use a band that would allow me to consistently work during the 1 minute period rather than only get 2 or 3 without one. Is this correct?
Find your maxes, then start.
“When is a good time to get started on The Outlaw Way?
Today, genius. Unless you’re going to keep asking questions like this. Then never.”
Go Rx’d if you can. If that’s one rep, so be it. Strength before conditioning.
Strength before conditioning??? So, my max is 185 on power clean. The day we do ten reps at 185, I’m supposed to stand around until I can finish the set; at my max I damn sure won’t be stringing them together? Instead of nocking out the WOD at a manageable weight, going rx will take me 45m to an hour to complete and I’m supposed to do that?
Thats right bitches Asia is about to get all muthafuggin outlawed up!
Yeah, so that picture is NOT cool.
But Saturday’s announcement of Australian dates is something I will wait for with much anticipation.
Do the percentages go according to previous saturday’s 1rm or the end of previous cycle…
Can’t wait for Aus camps…
That’s a great shot and probably a good warning to each of us to empty our bladders and bowels before lifting heavy stuff (a friend of mine pissed all over herself deadlifting the other day at a meet, she won, and that was the slowest deadlift I’ve ever seen, or at least it seemed like it was in slow mo as I watched the platform just get showered, ew!), but how about
56K men with a TRIPLE BW C&J!!!!! WTF
Should I assume the Columbus, OH camp is not happening? Saw it mentioned once a couple weeks back, no mention of it since.
Ok just so I’m clear on these day’s. 3×1@80 this is 3 individual snatches? Ie snatch rest snatch rest snatch rest.?
otherwise it would be 1×3!
correct
BBG:
1. 120, 125, 130, 135, 130, 125
2. 160, 165, 170, 175, 170, 165
Accessory:
1. 140
2. 185
Conditioning: Did conditioning from outlawcrossfit.com
BBG:
Miss at 90Kg (95%), all others hit.
Miss at 102.5Kg (90%)
Acc:
1a) 60-60-70Kg (155lbs)
1b) 75Kg (165lbs)
Cond:
5
9:48
5
MFS:
445
BBG
1. 165×3, 175, 185, 195, 185×3, 175×2
2. 205×3, 220, 235, 250, 235×3, 220×2
These felt good today. Missed a rep on the first back off set on each movement but just went and did another one.
Strength
1a. 175, 185, 185
1b. 195, 195, 195
BBG
1) 125, 130, 140, 145, 140, 130 (missed at 145 and 2 @ 140)
2) 175, 185, 195, 205, 195, 185
STR
a) 115, 120 x 2
b) 165
Cond
0
9:10
0
2/2/2
Goin to get an x-ray on my POS wrist tomorrow, mayb I can figure out what the hell is wrong with it and get it better.
BBG
1) 115*3, 125, 130, 135, 130*3, 125*2
2) 160*3, 170, 185, 195, 185*3, 170*2
ACC
a) 125, 135, 145#
b) 125, 135, 135#
Conditioning – gonna get it later after work
BBG:
1) 116-125-130-137-130-125(felt great, no misses)
2) 142-152-162-171-162-155
Acc:
a) 105-115-120
b) 135-135-135
Cond.
1
9:28
0
MFS – 2/7/4
bbg:
1)snatch 3×1 @ 225-1×1 @ 240-1×1 @ 250-1×1 @ 265-3×1 @ 250-2×1 @ 240 hit them all, feeling the ability to be much more aggressive through the middle and getting under
2)cnj 3×1 @ 235-1×1 @ 250-1×1 @ 270-1×1 @ 280-3×1 @ 270-2×1 @ 250 made all of these, jerk rack is starting to come together in a big way, feeling way better then ever before on jerks.
accessories
3×3 heaving snatch balance 235 (2), 205, 205
3×5 pendlay row 250
conditioning later, need food and rest
messed up my numbers. corrections.
1) snatch 225, 240, 250, 265, 3×1 @ 250, 2×1 @ 240
2) cnj 235, 250, 270, 285, 3×1 @ 270, 2×1 @ 250
conditioning
11 muscle ups 9:02 rx (9 mu before, 2 after)
BBG
1) 180, 190, 205 (xx then got it) 215, 205, 190
2) 200, 210, 225, 240, 225, 210
STR
a) 165, 175, 185
b) 165, 185, 200
Cond
11
8:00 (Subed two rounds GHD Sit up for Toes to Bar- 3 people working and only 1 GHD)
7
M/F/S-4/6/7
Bbg – failed 95% snatch
Based off 235 snatch 265 c+j
Acc –
Heaving – 215
Pendlay – 225
Cnd
13 mu ( had to sub ring. Need to order diety south bar.)
8:35 rx ( everything was out of the way lol)
10 mu
BBG: 155×3, 165, 175, 185, 175×3, 165×2
185×3, 195, 215, 225, 215×3, 205×2
Acc: Sb: 185, 165, 165
Pr: 185, 165, 165
dropped weight to ensure proper form and efficiency.
Cond. Not enough time.
m/f/s
3/4/2
BBGym:
1) 110, 120, 125(f)(1), 135(f)(1), 125(failed a bunch on this set), 120(f)
2) 140, 150, 160, 165, 160, 150
Accessory:
a) 135, 140, 150
b) 145, 145, 145
Conditioning: Subbed strict pull ups on yoke for bar muscle ups
15 pu’s
6:20
10 pu’s
M/F/S
2/5/4
Also the shuttle runs may have been slightly off distance wise, but not much.
snatch off 215#- only missed one at 195#
cj off 260#- all made
strength- no snatch balances (no rack)
rows- 185#
conditioning-
18
8:30
10
ghd was all fucked up. oh well.
This Fuck started my face. Epic programming.
BBG
1) Snatch: 185
2) Clean & Jerk: 205, cleaned 215, 225 missed jerks
Front Squat 3×5 – 205
Press 3×5 – 115
Conditioning
Bar MU – 16 total, 13 1st minute, 3 last minute (f@*$!)
Time (not counting minutes) – 7:39
Does anyone know or is anyone a taxidermist? I have a task for you!
I’m a taxidermist.
Not even gonna rise to the challenge of where this could possibly go.
Mad! I failed 95% on snatch today. I stuck it but couldn’t stand three times. I’m thinking I was letting the bar go out in front. Just makes a girl mad… Any hoot did all as usual! Mad love for outlaw!
Conditioning
4 muscle ups 9:37(used 25 Kb) 4 muscle ups
Him 13 muscle ups 9:27 rx 10 muscle ups
Snatch off 210
CJ off 285
Snatch balance 155,185,205 (should have gone heavier than 155 first set)
Pendlay row 135,155,185 (should have gone heavier than 135 first set)
Cond: 11 min flat with only 3 MUs. fuck…
These were ring MUs
Snatch- up to 235
Missed it, made all others
C&j- up to 250
Conditioning-
15 Bar Muscle ups
8:28
8 Bar Muscle ups
BBG
1) 85-90-95-100-95-90#
2) 115-125-130-140-130-125#
ACC
a) 90-95-100#
b) 95-105-105#
Conditioning
1 MU – 8:56- 0 MU
BBG..
—Snatches based off 135.. Missed 130 multiple times, pissed me off.. Stuck it a few times but lost it as i stood up, got along ways to go til i get my form where i want it… Will go back and see the coach in another 3 weeks or so.
— Clean and Jerk based off 170… No misses
Acc.
— SB.. First time doing these, all sets at 115
— P Rows. 145,155,155
Conditioning
-Done but not timed.. Subbed bar MU’s for C2B Pullups and GHD’s for T2B cause my gym dont have a GHD
BBG:
Snatch: 80kg, 85, 90, 95, 90, 85. Feelin good.
C&J: 97.5kg, 102.5, 110, 115, 110, 102.5
Accessory:
1a) 95kg, 95f last, 90
1b) 90kg, 90, 90
Conditioning:
MU: 4
Triplet: 9:42
MU: 2
Bar Muscle ups… wtf. Usually own these.
BBG:
Snatch: 180 x 3, 190 x 1, 205 x 1, 215 x 1 (F), 205 x 3, 190 x 2
Clean and Jerk: 215 x 3, 230 x 1, 245 x 1, 255 x 1, 245 x 3, 230 x 2
Accessories:
1a.) 225 for all 3 sets.
1b.) 175 for all 3 sets
Conditioning: Done Rx
MU: 10
Triplet: 8:43
MU 5
Total Bar MU’s: 15 reps
Conditioning Time: 8:43
Snatch Balance was the most weight I have ever done. I became very frustrated when I was unable to hit the 215lbs on the snatch. Recalculated and determined that the weight was heavy and was closer to 98% than 95%. Still didn’t make me happy but understood why I was having trouble with it. I will get it one of these days.
1) based off 100kg. fail at 95% boo
2) based off 125kg. No fails yay!
1a) 80kg 95kg 100kg
1b) all 80kg
Lifted at average broz in Vegas today and met a fellow outlaw as I was leaving. Nice to meet ya JD. Hit me up if you’re still in town and want to lift.
Conditioning.
11
9.36 subbed ghd with t2b. Horrible idea.
4
3/2/2
BBg-
1)188,200,211.5,225,211.5,200
2)206,220,233,247.5,233.75,220
No acc- Tuesday
No cond- Tuesday
BBG: c&j no misses. Based off 235
Snatch based off 175
Acc: 1a)155
B) 185
Conditioning: 9 bar MU
7:42 triplet
7 bar MU
BBG:
1) 155lbs, 165, 175, 185, 175, 165
2) 160lbs, 175, 185, 195, 185, 175
Having a bad shoulder, my jerk is so much weaker than my clean. Don’t get a whole lot out of the cleans at this weight, but struggle with the jerk.
ACC:
a) 165 for all sets. Will start going heavier on these from now on.
b) 185 for all sets.
CND: Subbed ring muscle-ups and did 12m shuttles, 10 times.
10 mu’s
8:20
9 mu’s
BBG
went really Everything felt great in and out of the hole
no time acw
no pullup bar to support bmu
so did double unders and pushups
triplet 11:30
So basically i move like shit and need fixing. So have had to reevaluate that pr on snatch previously as luck. Starting from scratch on lifts now.
Snatch 95,100,105,115,105,100
C&J 115,120,130,135,130,120
1A 105
1B 85,95,105
Conditioning
Bar MU- 0… Some days get em not today
Wod 7:05
Bar MU 0.. Funny i was closer on 2nd minute
Back to drawing board
BBG
1) 170, 180, 190, 200, 190, 180
2) 205, 215, 230, 245, 230, 215
-No misses
STR
a) 135, 155, 195
b) 185, 195, 195
– should have started snatch balances heavier
Cond:
4 MU
9:20
0 MU
BBG
Snatches – 155×3, 165×1, 175×1, 185×1, 175×3, 165×2 – missed once @ 185 and twice at 175 going back down
Clean and Jerks – 190×3, 205×1, 215×1, 235×1, 225×3, 205×2 – no misses, changed weights a bit from percentages
Accessories
Sn Bal – 135, 155, 175 – need to do all sets at this weight next time
Rows – 185,195, 205
Conditioning
11 Bar muscle ups (8 unbroken)
+
9:50 conditioning (sub toes to bar for GHD)
+
3 Bar muscle ups (felt the toes to bar fatigue here)
BBG – 1RMs:
*Felt good today, had to give it a shot
Snatch – 155, 175, 195, 215 PR
C&J – 185, 205, 225, 245, 255 PR
Accessories
Snatch Bal (no rack) – 155, 155, 165
Rows – 155,185, 185
Conditioning
– 15 mups
– 8:05
– 4 mups
BBG
1)195-205-215-230(f)-215(2)-205
2)215-230-245-260-245-230
ACC
1a)155-175-185
1b)185#
Cond
12
8:45
2
2/1/1
BBG
Snatch: 115-125-130-135-130-125
Based off 145, no misses.
Clean & Jerk: 140-150-160-165-160-150
Based off 185, no misses.
Accessories
Heaving Snatch Balance: 105-115-125
Pendlay Row: 105-105-105
Conditioning: As Rx’d for ladies
7 BMU
7:26
7 BMU
Snatch 85kg, 90, kg, 95kg, 100,kg 95kg, 90kg, hit all snatches
Clean and Jerks 105kg, 112kg, 120kg, 125kg, 120, kg, 112kg
Accessories
Snatch Balance= 90kgx3
Rows- 110kg x3
Conditioning
6 bar muscle ups
8:06 for Conditioning
10 bar muscle ups
BBG:
1) 165, 175, 185, 195, 185, 175
2) 195, 210, 220, 250, 225, 210
Skipped Accessories
Outlaw Mainpage Conditioning:
12:12
First time to leave a comment.
I don’t think she is peeing. I think she is really, really excited about her snatch.
Snatch 125/130/140/150 (f)/ 140 (f) 2 successful.
C&J – 160/175/185/195/185
No snatch balance shoulder was too shaky today.
Strict Press 3×3 at 135
Row – 155
Nothing felt right today.
BB Gymnastics:
Snatch: 185-205-215-225(f)-215(f)(f)-205
Clean & Jerk: 205-215-225-235-225-215
Accessories:
Heaving Snatch Balance: 205-215-215
Pendlay Row: 225-245-245
Conditioning:
12 Muscle Up’s
7:49 RX
6 Muscle Up’s
BBG: Subbed some Box Work to let the shoulders and upper-back recover today.
5×3 Snatch from blocks (high, just below hip) – 95, 135, 135, 135, 145(2)
Strength:
135,135,135 – felt very easy, but that was the idea today.
Cond:
11 BMU
7:54
6 BMU
This was the first time in my life I’ve ever done more than 2 BMUs, so I’m stoked!
2/5/5
BBG:
1) % off 225, hit on all except 1 at 85%
2) % off 275, hit on all
Felt really strong and aggressive on every lift
Accessories:
Snatch balance – 165, 185, 185
Pendlay row – 205, 225, 225
Condtioning:
1st min- 20 bar muscle ups (surprised myself a lot here)
5.03 (forgot ghd)
2nd min- 7 bar muscle ups and then the biggest hand ever….fuck
…hand tear
Thanks a lot Rudy for posting that photo. As if I weren’t neurotic enough about emptying my bladder before lifting and double unders.
BBG
1) 140 150 160 165 160 150 – no misses today 🙂
2) 150 160 170 180 170 160
Strength
1a) 165 175 185
1b) 135
Conditioning
13 MU
7:02 – ran 4x15m down and back instead, so one extra turn around
11 MU
MFS: 1/2/2
BBG:
Jerk only
125,130,140,150,140,130
Acc:
One set
Snatch grip behind neck push press instead of snatch balance
115
Cond:
Sub 40 unanchored abmat situp (per round) for ghd.
5bmu
8:25
0 bmu. 3 attempts. So close.
155/165/170/180/170/165
180/195/205/215/205/195
135/185m/185
155 across
12 BMU
7:00 min
6 BMU
1) Based off 230# — 185/195/210/220(f… dropped to 215)/210/195
2) Based off 280# — 225/240/250/265(fx2 @ jerk… ef)/250/240
Did Conditioning here (b/c of schedule):
17
6:57
6
Accessories:
1a) 185/185/205(f@3… still don’t trust this movement since I nearly killed myself w/ it)
1b) 185/185/205
M/F/S — 2/3/4
BBG:
1) Snatch: 180,190,205,215,205,190 (225 max)
2) Clean & Jerk: 205,220,235,250,235,220 (275 max)
Accessories:
1a) 3X3 Heaving Snatch Balance – 185,205,225
1b) 3X5 Pendlay Rows – 165,185,185
Cond:
14
8:53 (GHD’s killed me today)
3
I need to quit skipping metcons.
BBG
Snatch
120-125-135-145-135-125
Clean and Jerk
155-165-175-185-175-165
Strength
Heaving Snatch Balance – 125
P Rows – 165
Conditioning
0 bar muscle ups, timer reset mid WOD so no time number but about 9 minutes.
Been following the ocf.com site lately due to time constraints… should I not post my workouts here?
1RM Hi-Hang Snatch: 115#
Cond: 11:33
While still not a lot of weight compared to others, this snatch session felt to be my strongest in a long time. Something has clicked with that movement lately. Conditioning felt good, the T2B slowed me down the most.
be proud of that progress man! i would take an improvement in technique over hitting a p.r. with terrible form any day.
BBG:
Snatch 125, 135, 145, 150, 145, 135
C&J 145, 155, 165, 170, 165, 155
Strength:
SB 135, 145, 150
P Rows 95, 100, 105
Conditioning: (did ring MU’s)
MU’s 5
8:02
MU’s 2
snatch: 123/133/138/143/138/133 (no misses)
c&j: 143/153/163/173/163/153 (missed one the 2nd set of 163 but made it up)
1a) 125/130/135
1b) 155# all sets
conditioning:
6 ring muscle ups (no bars will work)
7:33
4 mu
10+7:33
BB Gymnastics
1- 195,205,225,235,225(3),205(2)
2-225,245,265,275,265(3),245(2)
– No Misses today although I did have to walk out a few snatches.
Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
1a-205 all sets
1b- 215 all sets
-Tired for this and missed a few Snatch Balances
Conditioning
– 8 Bar muscles ups first minute (Started with gloves then took them off during the minute)
– 7:35 on the triplet.
– 3
BBG:
1.) Snatch
3X1@80% – (137#/62kg)
1X1@85% – (147#/66.7kg)
1X1@90% – (154#/70kg)
1X1@95% – (162#/73kg) – F
3X1@90% – (154#/70kg) -F 2nd rep
2X1@85% – (147#/66.7kg)
2.) Clean & Jerk
3X1@75% – (165#/75kg)
1X1@80% – (176#/80kg)
1X1@ 85% – (187#/85kg)
1X1@90% – (198#/90kg)
3X1@85% – (187#/85kg) – Stopped. Shoulder and elbow was bugging me. Elbow kind of hyper extended on the failed 95% snatch. Didn’t have any kind of lock out for some reason.
2X1@80% – (176#/80kg)
Accessories:
1a) Heaving Snatch Balance
135#-135#-140#
– I think I can go heavier. It’s been a while since I have done these and was unsure about my shoulder/elbow.
1b) Pendlay row
152#-172#-172#
Conditioning:
Messed up on the conditioning.
MFS
3/3/4
I went from not being able to do a bar muscle up, to doing one, to stringing them together ny the end of this WOD!! Thank you RUDY and the OUTLAW WAY 10:25+6 muscle ups
BBG:
Snatch: Worked off 225. Missed my 95% at 215, so hit it again real quick.
C&J: Worked off of 285. Hit them all
Accessories: Snatch Balance: 145, 155, 155. Shoulders were an issue.
Row: 185, 185, 185
Conditioning: 8:22 + 13 MU’s. That was fun as shit.
Added 2 mins by mistake (mandatory muscle up minutes) for the conditioning
So really: 8:25 + 6 muscle ups (all in 2nd min)
Snatch: 100, 110, 115, 125, 115, 110 shaky on the squat snatches (all mental, gotta sack up and just get under the bar)
Clean and jerk: 150, 160, 170, 180, 170, 160 failed last rep but made it up
Heaving balance: 75, 95, 115– i have trouble with these felt better tonight then last time
Pendlays: 3×5 @ 165
BBG:
Snatch: 65×3, 70, 73, 77, 73×3, 70kgx2
C&J: 81×3, 86, 91, 97, 91×3, 86kgx2
Accessories:
Snatch Balance: 60, 70, 80×2
Row: 60, 70, 80
Snatch off 225
No cleans
Accessories
1a) 215
1b)185
0
11:16
0
BBG
snatch based off 100kg, all lifts except a couple of misses at 90 on the way back down. Made them up though
Clean and jerk based off 131kg, made all lifts and felt.comfortable
Strength
Heaving snatch balance is my nemesis. 90 x 3, loads of misses at 90, drop to 80, 80 x 1 + 2, 80 x 3
Rows – 85kg across
Conditioning
7 + 10:26 + 7
Running through a class to the ghd each time was wild. As was the pre workout amount of soreness in my abs from Friday on the damn ghd!
Mfs = 436
BB Gymnastics
1. Done at 20% less – 135, 135, 135, 145, 155, 165, 155, 155, 155, 145, 145
2. Done at 10% less – 175, 175, 175, 185, 200, 210, 200, 200, 200, 185, 185, 185
Accessory
1A. 155, 155, 155
1B. 165, 175, 185
Conditioning
Bar MU’s – 10 + 3
Triplet Time – 00:08:35
BBG:
Snatch: Missed first rep at 80% and the rep at 90%
Clean and Jerk: Done
Strength: Snatch balance @ 180, Pendlay rows @ 155
Conditioning: 10 MU, 6:40 triplet, 7 MU
Wrist still sprained. Couldn’t do muscle-ups.
Conditioning
5:07
Unbroken and fast.
oh my GOD 🙁
BB Gymnastics
1) Done
2) Done
Accessories
1a) 175
1b) 195
Conditioning
Triplet: 7:09
BMU: 1/3 = 4
BB GYMNASTICS
Snatch) 90-100-105-110-105-100
C&J) 120-130-135-145-135-130
ACCESSORIES
1a) 70-80-90
1b) 70-80-90
CONDITIONING
3 BMU
8:07 RX
3 BMU
snatch 180 190 205 215f 190
cj 225 235 250 265 250 235
snatch b 185 205 225×2
rows 185 185 205
saturdays conditioning 12:53 rx
BBG:
1) snatch 100, 112, 118, 112, 106
2) clean & jrk 115, 125, 130, 140, 130, 125
acc:
1a) Heaving snatch: 95
2a) Pendlay row: 95
Cond:
(subbed MU for MU prorgressin on rings)
17 MU’s
14:58
B Gymnastics
1) 165-175-185-195-185-175
2) 195 – 205-215 -225-215(f) finished at 205
1a) Skipped
1b) 175 x 3
Conditioning –
BMU: 7
8:28
BMU: 5
BBG
Snatch – 150, 155, 165, 175, 165, 155
C+J – 175, 190, 200, 210, 200, 190
Strength
1a) 155
1b) 185
Conditioning – 9:34
BMU – 9 before, 6 after
Snatch: 135×3, 140,150,155,150, 150f,150f,140,140f
CJ: 140×3, 150,160,165,160×3,150
Acc:
f,115
95,115
115,115
Enough trolling…
Training a day behind.
1) Sn: 177.5×3-190-200-210-200×3-190×2
2) C+J: 210×2-225-235-250-235×3-225×2
1a) Heaving Sn Bal: 185-200-210
1b) Pendlay Row: 205-215-215
ME Bar MU: 9
Triplet: 9:43
ME Bar MU: 3
bbg
1)185, 195, 207, 218f, 207, 195
2)230, 245, 260, 275, 260, 245
acc
1a)185, 205, 215f
1b)225 x 3
cond
7-8:15-6
BBG;
1) 180, 190, 205, 210, 205, 190
1a) 185. 205, 1×225
1b) 205, 225, 225
Cond:
15-8:05-8
maybe should have ran instead of wogged the 120m
120730
BBG – Sn:140×3/150×1/160×1/165×1/160×3/155×2
c&j: 160×3, 175×1, 185×1, 195×1, 185x3m, 175×2
snatch balance: 155#
pendlay rows: 155#
WOD – 25(14+11) MU and 8:09
BB Gymnastics
1) Snatch: 3X1@75kg, 1X1@80kg, 1X1@85kg, 1X1@90kg, 3X1@85kg, 2X1@80kg – rest 30-60 seconds.
2) Clean & Jerk: 3X1@90kg, 1X1@95kg, 1X1@ 100kg, 1X1@102.5kg, 3X1@100kg, 2X1@90kg – rest 30-60 seconds.
Accessories
1a) 3X3 Heaving Snatch Balance – 70kg, 75kg, 82.5kg
1b) 3X5 Pendlay Rows – 75kg, 80kg, 80kg
BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260
Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215
1b) 3X5 Pendlay Rows
185-185-185
Conditioning
1 Minute ME Bar Muscle-Ups
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
1 Minute ME Bar Muscle-Ups
5-1 Muscle Up and 7:35 Triplet
BB Gymnastics:
Snatch: 3×1@140, 1×1@150, 1×1@160, 1×1@165, 3×1@160(F 1), 2×1@150
Clean&Jerk = 3×1@200, 1×1@215, 1×1@225, 1×1@240, 1×1@225, 2×1@215
Accessories:
1a)3×3 Heaving Snatch Balance: 145,155,165
1b) 3×5 Pendlay Rows: 185,195,205
Ran out of time for conditioning.
BB Gym
Snatch- Based of of 155 (despite low weight discovered something with 3rd pul for the good)
Clean Jerk- Based of 255
Accessories
1a) 135, 165, 165
1b) 225, 225, 225
10:42 Cond (lost about a min going from outside to inside for GHD)
Muscle up work practice since I can not string them together.
Wow, I didn’t even know this was still going on… Its been a hectic month of travelling and growing the gym (which is a good problem) I’ve only had the chance to follow on occasion. I never got my 1 reps so I replaced the percentage work with 3 attempts for a 1 rep snatch/clean jerk….maybe I shouldn’t pick up a barbell for 3 weeks before I max next time…
1 rep snatch: 205-215-230# (5# PR!)
1 rep cnj: 250-275-285 (not a lifetime PR, but the heaviest I’ve cleaned from the floor in probably 2 years)
Accessories:
SnB: 185-205-215
PR: 185×3 sets
Conditioning: no ghd on timed portion. Why, you ask? Because I’m a dumbshit and forgot to put it in… That’s what I get for not rechecking the workout. So even putting this down is basically for my records.
15 BMU/4:57
BBG:
Snatch: 155, 165, 175, 185, 175, 165
C+J: 205, 225, 235, 245, 235, 225
Bonus:
1A) 135, 155, 155
1B) 205, 205, 205
Cond.
1 min. MU’s=9
Main: 8:15
1 Minute MU’s=6
Good fucking god there are a lot of commenters now…
BBG:
Snatch – 170, 185, 195, 205, 195, 185 — Failed 1 at 195
C&J – 220, 235, 250, 265, 250, 235 — No Fails
SnBal – 145
Pendlay Row – 215, 225 x 2 x 5
Cond:
MU – 12
Main – 5.52
MU – 6
BBG
Snatch: 85kg, 90kg, 95kg, 102.5kg, 95kg, 90kg –
C&J: 92.5kg, 100kg, 105kg, 112.5kg, 105kg, 100kg
Snatch balance – 70kg
Pendlay Row – 90kg
Conditioning
10 MU
Outlaw main site (10:35)
2 MU
MFS
2/2/2
BBG
Sn 3×170,180,190,200f,3x 190 (f on 1st), 2×185
C&J 3×195,210,220,235,3×220,2×210
Str
Heaving sn bal 185,195,200
Rows 225,235,240
Conditioning
1 bar mu- worked on hips to bar
8:59 for work
M/f/s
3/4/2
BBG
1. 175, 190, 200(f), 210(f), 200(f), 185. Bad day for snatches. All th HSPU yesterday seemed to make these suck
2. 205, 215, 230, 245, 230, 215. Felt surprising ok considering how bad snatches were.
Access.
1a. 205
1b. 185
Cond
Subbed ring dips for Bar MU and T2B for GHDs.
9:36
snatch
135/140/150/155/150/140
clean n jerk
175/190/200/210 F/ 200/190
heaving snatch balance
135/125/125
pendlay row
175×3
metcon: sub burpee pull up cause no where to do muscle up
10 burppe pull up
9:23 rx
8 burpee pull up
Just getting back into regular program after dislocating shoulder twice during wrestling season. Set my 1rm Snatch at 185 which is low but wanted to protect my shoulder. Jerk has always been limiting factor for me in the C + J.
BBG
1) Set @ 185 – 150, 155, 165, 175
2) Set @ 255 – 190, 205, 215, 230
Strength
1a) 175
1b) 135
Conditioning
14 MU
7:23 – Ran a 10-20-30 Suicide instead of a shuttle run
6 MU
MFS: 1/2/5
bbg:
1)120/127.5/135/142.5/135/127.5 missed 95% and 1 of 90%
2) 135/145/152.5/162.5/152.5/145
strength: skipped
conditioning:
6-12:20-2 subbed ring muscle ups. sweating off the damn rings in 95 degree heat
1) Snatch
3×1 @ 125
1×1 @ 132
1×1 @ 140
1×1 @ 148
3×1 @ 140
2×1 @ 132
2) C&J
3×1 @ 155
1×1 @ 165
1×1 @ 174
1×1 @ 185
3×1 @ 175
2×1 @ 165
1a) 130#
1b) 120#
BBG
Snatch up to 85/1 89/1 (196) 85/1×3
C&J up to 106/1 113/1 (248) 106/1×3
Heaving Snatch Balance (in lbs) 165/5 190/5 165/5 210/5
Pendlay Row (in lbs) 176/5 187/5 198/5 209/5 220/5
Bench 8,6,4 reps @ 74 kg
Bar Muscle Up Practice 5×5 (banded)
Different metcons this week due to near impossibility of adjusting the current ones for the gym:
Three rounds for time of:
200 m Run
21 SDHP’s (55/35)
12 Pull-ups
6:27
BBG:
1.) 160, 160, 160, 170, 180, 190, 180, 180, 180, 170, 170F, 170
2.) 180, 180, 180, 192, 205, 215, 205, 205, 205, 192, 192
Accessories:
1a.) 160, 160, 170
1b.) 165, 165, 165
Conditioning:
10-8:58-0