I want to clarify something about The Outlaw Open. Yes, I am writing the workouts/tests, and yes many of my athletes will be competing. Yes, there is a ton of prize money on the line, and if certain concessions are not made there is the risk of the competition looking like it has somehow been rigged to favor my athletes. To avoid these accusations, or any other possible concerns about me coaching some of the athletes and being the primary programmer (especially with this much money on the line), we will be announcing the workouts/test approximately two months in advance. Yes, this will eliminate the element of surprise, but we feel it will make the competition as legitimate as possible, and eliminate any questions regarding the favoring of one athlete over another.
Yet another wouldn’t-believe-it-unless-you-saw-it-on-video lift from Outlaw Texas. This is the boy-wonder, Spencer Arnold, with a 3 Position Snatch @ 110kg (242#). Speed kills, boys and girls.
From 1,420 miles northwest of Spencer and the boys (I googled that distance—accuracy is important in storytelling), the Mayor of Canada, Jay Rhodes has finally been able to get back to lifting after taking some time off with injury. If there’s one thing you can guarantee about Outlaw North, it’s that they’ll have the most dramatic videos you’ll ever want to see. Jay is like the Scorsese of competitive exercise. Also, this may be one of the best lift saves ever. Get your popcorn.
WOD 120829:
Strength
1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.
Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.
Almost snap city in that second vid.
I have registered for the weekend camp in north Sydney but want to swap to mid-week camp, any takers?
Email me profet_elija@hotmail.com
Thanks
Get John Dill to write the workouts
This is probably a dumb question but I don’t see how to rep scheme on the strength matches up. There are 10 sets of deadlifts and 7 sets of bench presses.
They are not paired together. Separate exercises. But I am a noob so what do I know.
You caught that one, Matthew. Thanks. They’re separate. I left last weeks heading in on accident. It’s changed now.
I figured it was a typo. Thanks!
That is some gorgeous lifting boy wonder.
Now if I could catch the damn bar like you I wouldn’t have to make it look like life or death.
Impressive Jay.
I’m waiting for you to get 245 and duck walk with it… good fight. the shenanigans are even better.
Do you encourage the use of straps?
if the movement is not from the floor only use straps if it will help you technically and allow for a heavier weight while still maintaining good technique
Strap everything… Snatch, Clean, pullups, handstand pushups, wall balls…. Right Spencer?
I only strap in when doing rope climbs, driving home, putting, and spotting single-father-Jason-Haggan on the bench press… #strapsforlife
Not sure if this is a dumb question or not but on the muscle up part, we do ME then after the set we do 3 muscle ups?
Just read it again, sorry for my stupidity in not reading the “fine” print.
XX ‘intro’? Little wonder he missed so many
That song is short too. Must have had that ish on repeat!
Nope, check the clock in the background. All those lifts were within about 6 min.
Those are some impressive lifts!
I’m wondering if there is a message board or discussion board we could use for all these comments? Instead of mucking up this section? Just a curious noob question?
Under construction.
SWEEET
Strength
Deadlifts 110 – 115kg
Bench Press 62.5, 67.5, 77.5kg
Strength/Conditioning
subbed strict pullups for MU 10+3, 8, 4+3
snatch grip BNP 35kg
subbed dumbbell snatch 17.5kg for KB snatch
subbed 40kg dumbbell ‘stone to shoulder type movement’ for Reverse hypers
had a brain fart with my stopwatch and didn’t hit go until after my first set of pullups. Allowing a bit for those I probably did just under 20 mins
certainly got gassed on the dumbbell snatch
M/F/S 3/5/4
I also wish I could lower and catch the bar like that (In Spencer’s vid). I damage/bruise my quads by absorbing the weight, and I know I do not have that jump catch thing down. Must practice.
Sweet vids as always!
1) 285lb
2) 205, 215, 225
1a) 6+3, 5+3, 5+2 (failed 3 times on last rep)
1b) 95, 100, 105
1c) 35lb kb
1d) back ext: 15,15,15
…got last rep mu after.
26:20
MFS: 123
1) 145Kg
2) 75Kg/80Kg/85Kg
Circuit:
1a) 6/4/3
1b) 12Kg/16Kg/16Kg
1c) 52.5Kg/50Kg/50Kg
MFS:
445
If anyone is still interested in the Austin training camp, please contact me. I won’t be able to attend.
Do you know Chance Mabe? He put his name in the hat when I thought I had a spot to sell. You can find him on Facebook @ Ashley C Mabe. Good luck! I’ll shoot him an email suggesting that you contact you…
…that HE contact you :/
Sam,
I sent him a message on Facebook, but haven’t heard a reply.
I will take it off your hands. Let me know what you need me to do.
James,
If I don’t get a reply from Chance Mabe in the next day, the spot is yours.
James,
Haven’t heard anything back from Mabe. If you still want the spot, email me at apschnetzler@hotmail.com
1. 175kg
2. dont have a bench
Strength
1.8/8/6
2. 135lbs
3. 53lb kb
4.done
On muscle ups – thats 8+3/ 8+3/ 6+3
BBG
1) DL, 10×1 @105
2) Bench, 2×5 @55, 2×3 @60, 3×2 @65
Strength & Cond.
3 rounds of
1a) 7 MU (red band)
1b) Snatch Grip Behind Neck Press @85
1c) 30 UB KB Snatches per arm @20
1d) 10 Reverse Hyper (GHD w/ 14# med ball between feet)
15:45
Not enough gas for CRWR WOD today
F/5’3″/108lb/50yr
CF bday 3/12
MFS 6/6/5
1)DL 385 felt light.
2) Bench @ 265 275 285 lbs
S/C:
1st time around: 10 MU UB the the 3 everything else worked well. 53 lbs KB whole way through.
2nd time: 8 MU UB then the 3.
3rd time: 5 MU UB then the 3. Just crushed on the 3rd round.
Deadlift 315lbs
Bench % off 240lbs (weak sauce on bench)
MU 5+3 5+3 4+3
Snatch Press 95lbs
Kb Snatch 1.5pood
Subbed stiff legged Deadlifts @ 225lbs. No reverse hyper or GHD at my box.
Wanted to see what I could bench this morning before I started since I had no clue.. This little girl got her body weight @120. Pretty stoked.
Deads where at 195 felt easy
Bench was 90-96 and 102
Now for the f ing BS I suck section
Did 7 muscle ups each round 21 total. Not unbroken yet but I will dammit.
50 lb on snatch grip press
35 lb kbs on snatch not unbroken yeah that shit sucked. But I love it
Rigged the hyper’s
For real that f ing s what hard and I’m so glad I am sucking up and doing it. Getting stronger everyday…. TGTITRD
I’m inspired by your post because I think we’re similar size, but I can’t lift very much :(…yet! How long have you been lifting? I’m looking for realistic goals….while I’m inspired by the grace and brute strength of Spencer’s lifts, I’m just never gonna snatch 245! Lemme know if you’d be interested in chatting via email. I don’t wanna clutter the blog…
Thank you, I’ve been doing CrossFit since 08, outlaw since the open. I’ve made huge gains! Surpassed all my goals from before and creating new goals everyday. Would love to email!
Just for reference I’m 5″3/120 gained 5 pounds since I started outlaw and love it!
1) 320 #
2) 195,210,220 #
Cond
1a) 7,6,5 all +3
1b) 107#
1c) 24kg
1d) 230#
4/6/3
Strength:
1) 265
2) 150/160/170
Strength/Cond:
a) 7+3/4+3/3+3
b) 95-100-105
c) 44lbs for all
d) 230
MFS – 5/5/5
For the snatch grip press behind the neck do you guys reset the weight on the back of the neck after each rep? That first rep sucks but once i get it going its not bad. Would it be wrong to start by push pressing it up and then knock out 3 reps if it allows for more weight?
It is the only way I can get the heavier weight situated right, I do a Push Press and then do 3 strict reps going all the way down to my traps but not releasing the tension.
These behind the neck press are they strict or with a dip? I’m going strict so I’ve been using like 50lbs(light weight I know). Should I dip and go heavier?
strict
That’s what I thought… Thanks
I rest it every rep, cause I saw Klokov do it that way. 😉
I use needles every workout cuz i saw Klokov do that too. weird.
HAH! I Lulz. good one
STR
1) 305
2) 200, 215, 225
Str/con
a) 2,3,1
b) 75, 90, 95
c) 44# (round three on the left arm was a problem)
d) 230
2/6/5
str
1) 425
2) 305, 315, 325
str/con
a) 4+3, 4+3, 3+3+1
b) 135
c) 53, 45, 45
d) subbed good mornings 135#
Str
1) 275 across
2) 160 – 170 – 180
1a) 7-5-3(final round singles)
1b) 95# across
1c) 28kg, 6th/final set was broken
1d) 160# across
Strength
1) 418# first set, 445# the rest
2) 209, 209, 220, 200, 242, 242, 242
Strength/Conditioning
1a) 7 not unbroken
1b) 132#
1c) 55#
1d) 20# db on ghd
M/5’5″/152lbs/31yrs.
Strength
1. 290
2. 175, 185, 200
Strength/Conditioning
1a. 3 (on bar)
1b. 95
1c. 20kg
1d. red band on GHD
–Only made it one time through. Nervy-twinge shot up my right shoulder into my neck on muscle-ups, completely sucked away my confidence. Might have to get the upper body worked on tomorrow. Sore and shot in the ass.
Strength:
1) 310-felt really easy and this was 80%
2) 155, 165, 175
Strength/Conditioning: Subbed ring dips, no where to hang rings high enough for MU’s yet
1a) 13,12,11
1b) 95, 80, 90
1c) 50# Kb-right arm only, left hand is torn to shit
1d) 25, 25, 30
M/F/S
1/2/2
1) 10X1 Deadlifts 340
2) Bench Press: 2X5 @ 250, 2X3 @ 265, 3X2 @ 275 – rest 60 sec.
Strength/Conditioning
1a) 4+1, 0+1, 2+1
1b) 155 Felt Light
1c) 1.5 Pood, Was killing my shoulder which is still healing.
1d) Sub Straight leg DL 225
Strength.
1) 340# (Felt LIGHT)
2) 195, 210, 220
Strength/Conditioning.
1a) 12 + 3, 7 + 3, 6 + 3 Total of 34
1b) 100,105,115
1c) Skipped, don’t have KB’s
1d) Did Banded + weighted back extensions – Blue band, 15#
I can only strict press 65 Behind the neck snatch grip…my other lifts aren’t too shabby. What could be the reason for this? Underdeveloped?
Maybe I looked at the wrong video anyone have a link for BTNSG?
Here’s one.
http://www.allthingsgym.com/2011/12/behind-the-neck-snatch-grip-military-press/
It is an awkward ass-lift,
Strength
1) not done, back is fucked
2) 2×5 90kg – 2×3 95g – 3×2 100kg
Strength/Conditioning
1a) 11+3 – 10+3 – 7+3
1b) 45kg – 47,5kg – 50kg
1c) not done cuz of back
1d) 10kg
Strength.
1) 405
2) 185, 205, 225
Strength/Conditioning.
1a) 11+3 4+3 4+3
1b) 65 LBS Across…Wtf<–Maybe shoulders are just shot from muscle ups?
1c) 24KG Across
1d) 70 Across…Tried to balance Barbell with 80 pounds on my feet. Too much weight shifting… Did last set with 70.
strength 315 dl
180 185 190 bench
conditioning 10+3 , 7+3 , 3+3
95 across
53# kb
green band on ghd
Strength:
1) 155×2, 185×2, 205×2, 225×2, 235×2 (yay! First time back at deadlifts.)
2) 100 all (first time doing these at home. Not sure why it was so hard today)
Strength/cond:
1a) 3 singles (9 total)
1b) 65 all
1c) skip. Didn’t want to push it since I did the deadlifts today.
1d) 65# good mornings. (first time back at these)
Strength:
1) 225 x 4, 230 x 3, 235 x 3
2) 112.5-120-127.5
Strength/Cond:
a) 7 singles all rds
b) 77.5# all
c) 35# all
d) rigged with band on GHD
Strength:
1) 170
2) 95, 100, 105
Str/Con:
1a) ME strict ring dips: 10, 8, 7
1b) 70
1c) 12 kg
1d) Good mornings @ 75
Deadlift- 175kg
Bench- 105kg, 115kg, 120kg
Strength/Conditioning
MU’s- 9-3/4-3/4-3
Sn.bh.nk.pr- 60kg,60kg,60kg
3×20 KB.Sn. 24kg/20kg/20kg
Good Mornings- 110kg/ 100kg. 100kg
Strength
1. 365 across
2. 200, 215, 230 (Failed 2nd rep on last set)
Strength/Conditioning
1a. 5/3, 3/3, 3/3
1b. 105, 110, 110
1c. 24 KG across (Wanted to fucking die)
1d. 115 across (Good mornings)
Strength
1) 240
2) 100-110-115
Strength/Conditioning
1a) 8 (1/1/1)- 4 (2/1)- 6 (3)
1b) 70-75-75
1c) 16k
1d) 30-35-35 DB in between feet on GHD
Strength:
1) 190#
2) 75, 80, 85 (had no idea what I can do with bench press, so simply took 100# as measure)
Strength/Cond:
a) 7 as fast as possible as max that I can do UB is 2, started to work on MU.
b) 95# all
c) 26# all (I though of taking 35#, but then to make them unbroken, I decided to start lighter)
d) 45#
Strength
1a)305(2)-315(2)-320(1)-325(5)
1b)185-200-210
Strength/Conditioning
1a)10+3/6+3/6+3
1b)115# all sets
1c)53# all sets
1d)85# back extensions
3/3/1
Strengf: Dl – 415#
Bench, 185, 200, 215
1a miserable.
1b 135#
1c 24kg
1d 85#
Any outlaw friendly gyms in North Jersey? Bergen County specifically.
Strength:
1.) 370#
2.) 210#, 220, 235
Strength/Cond:
1a.) 11+3, 7+3, 6+3
1b.) 121#
1c.) 24 kg
1d.) 245#
3/3/4
Strength:
Deadlifts 10 x 1: 355
Bench Press 2 x 5: 285
2 x 3: 305 (2nd set only got 2 reps up)
1 x 2: 325 (Only got one rep up)
1 x 2: 315
1 x 2: 315 (Only got one rep up)
I am used to taking 3-4 minutes in between sets so the 60 seconds in between sets kicked my ass
Conditioning:
3x ME MU UB + 3 : 4+3, 5+3, 2+3
SGBTNP: 135, 155, 175
3 x 40 (20 each arm) KB snatches 35lb kb. Had to break up the last set as my lower back started going into spasm
3 x 10 Reverse Hypers
My metabolic conditioning and form on just about all olympic lifts absolutely sucks……lots of work to do…..
Strength:
1) 315-330
2) 175/185/200 failed last rep on last set
Cond:
1a)5/4/4 + the 3 each set
B)105
C)24 kg. shit sucked
D)done on ghd with bands
1) 275
2) based off 225.
Cond/strenf
1) 6-5-4 + 3 after each set
2) 125
3) 40lb dumbell
4)125
2/4/3
DL 325(75%) 2x 345(80%) 8x felt good, kind light actually.
Bench based of 275 – 205/505/220/220/235/235/235
Cond/Strength
7-7-7 Muscle up work
80
44#
BW
Haha 505? Damn bro.
DL: 155kg, 155, 155, 155, 160, 160, 160, 165, 165, 165
Bench: 87.5kgx5x2, 95kgx3x2, 100kgx2x3.
Strength
DL – 355 for 10 no issues.
Bench – 225/245
Stopped at 245, have a real weird pain in the shoulder when benching but I can do overhead stuff with no issues. This started last week when I was doing some snatch work and my shoulder literally popped. Had some soreness for a few days but eventually went back to snatches and C&J with no issues. Went to do bench today and damn if it didn’t down right fucking hurt. Anyone experience anything like this before? Planning of going to the doc to see what’s up.
Strength and Conditioning
1) 5 each round plus three (felt shoulder but dealt with it.)
2) 135 (again no pain when pushing straight up)
3) 1.5 pd (some pain in the middle portion of the lift)
4) GHD with 20 lb med ball
Strength
1) 365
2) 260, 275, 295 Close Grip(15″ apart) on all
Conditioning
1) 7+3,6+3,6+3
2) 115#>
3) 24kg
4) Body wtd raises.
DL- 260
Incline-140-150-160
Cond
Snatch press-75-90-90
Kettle bell snatch-35lb
GM-65-65-70
STR:
DL 10×1 @ 330lbs
Bench 2×5 @ 180, 2×3 @ 195, 3×2 @ 205lbs
STR/CON:
MUs 12+3, 7+3, 6+3
Sn Press 65lbs (first time ever doing this, felt really awkward so kept it light)
KB Sn 35lbs (first time really doing these also, this was pretty hard)
Sub 135lb GMs for Reverse Hyper
3/5/5
1) 380
2) 175-185-200
a) 10-6-7
b) 95 lb
c) 55 lb kb for all
d) 25 lb plate for all
Strength
1) 340-360
2) 240,255,270
Stength/Conditioning
1a) 5, 4, 2
1b) 125, 135, 135
1c) 1.5 pood
1d) 160, 170, 180
1) 385
2) 235, 250, 265
1a) 7 jumping mu all
1b) 150, 135, 135
1c) 32kg all
1d) ghd w/ bands for all
Strength
1- 315 x 5, 335 x 5. These were done in Oly shoes using a hook grip.
2-205,225,245
Strength/Conditioning
– Only made it through 2 rounds here before coaching. Tough.
1a- 7+3,5+3
1b- 95,135
1c- 44,53#
1d- 45# Hip Extensions
1) 180kg – Easy
2) 90kg x 2 x 5, 97.5kg x 2 x 3, 102.5kg x 3 x 2 – Hard. Bench Technique was off tonight
1a) Max Ring Dips – 11, 8, 7
1b) BTNSGP – 60kg x 3 x 3
1c) 3 x 20 x 32kg KB swings
1d) 3 x 5 x 80kg Good morning
Hard. KB swings killed me.
Strength
1a)205,220
2b)205,220,235
S&C
1a)4
1b)135
1c)36
1d)15
OOT
Strength
1. Not done
2. 195, 205, 215
Strength/CONDITIONING
1A. 12/3, 6/3, 5/3
1B. 120, 120, 120
1C. 53, 53, 53(18 each arm)
1B. Subbed weighted back extension – 25, 25, 25
Strength
1) 10X1 Deadlifts @ 75-80%
385
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%
265-265-285-285-315-315-315
Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups
9+3
8+3
9+3
1b) 3X3 Snatch Grip Behind the Neck Press
135-145-135
1c) 3X20 UB KB Snatches
70
1d) 3X10 Reverse Hypers
20
STR
1.5@251 & 5@268
Cond
1c. 10# left , 36# right
1d. 240#
1/3/4
Strength
1) 10X1 Deadlifts: 8 @ 245#, 2 @ 255#
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%
105, 115, 125
Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups: 4+3, 5+3, 5+3
1b) 3X3 Snatch Grip Behind the Neck Press: 65, 70, 75
1c) 3X20 UB KB Snatches: 30-35-35
1d) 3X10 Reverse Hypers: 20 lb vest
Deadlifts
172.5, 172.5, 175, 175, 177.5, 177.5, 180, 180, 182.5, 182.5kg
Bench
2 x 5 @ 97.kg
2 x 3 @ 105kg
3 x 2 @ 110kg
Only time for 2 rounds of strength work
Muscle ups: 8 + 3, 2 + 3 (brain fart on reps)
Snatch press: 60, 60kg
UB KB snatch: 24kg, 24kg
Reverse hyper: on the GHD with bodyweight only
Strength
1) 10 x 1 rep Deadlifts
255 x 3 sets, 275 x 7 sets
2) Bench Press
155 x 5 x 2 sets, 165 x 2, 165 x 1 reps, 135 x 5, 145 x 5, 145 x 5
*Guessed my max was 200 and totally got wiped on the sets of three. Scaled it down dramatically and tried to move weight fast
Cond / Str
1a) Subbed C2B pull ups
4+3, 4+3, 4+3
1b) BTN SN Grip Press
95, 95, 95 lbs
1c) 3 x 20 (each arm) KB snatch
35 lbs, 35, 35 (my technique is shit and my forearms are beat up from the impact from not punching through at the top
1d) 3 x 10 Seated Good Mornings
135 (3 reps), 75 lbs (10 reps), 75 lbs
Strength
1- Deads at 210
2- Bench 100, 108, 115
Conditioning didn’t happen…one muscle up caught too deep…finished it but got scared.
Pr’d front squat at 222# though…prob why I whimped out on conditioning
1) 295#
2) 155, 165, 175
3, 2, 2
35#
125# (push press)
rev hypers on Swiss ball on bench
1)315×6, 330×4
2)236.5, 252, 267.5
stength-
1a)19, 5, 6
1b)115, 120, 120
1c)55, 55, 55 none UB
1d)25, 25,25
Strength
1) 10X1 Deadlifts @ 100 kg/220 lbs
2) Bench Press:
◦2X5 reps @ 75% (52,5 kg/116 lbs)
◦2X3 reps @ 80% (56 kg/132 lbs)
◦3X2 reps @ 85% (60 kg/132 lbs) – light
Strength/Conditioning
1a) 3X3 Snatch Grip Behind the Neck Press @ 35 kg/77 lbs
1b) 3X20 UB KB Snatches (each arm) @ 16 kg.
1c) 3X10 good mornings @ 35 kg/77 lbs
Strength
1) @160kg
2) @90kg,95kg,102.5kg
Strength/Conditioning
1a) 6,3,2 no extra reps
1b) @50kg
1c) @32kg UB/12,8/12,8 – couldn’t do UB
1d) 3×10 Hip thrusts @30kg
Strength
1) @160kg
2) @85kg,90kg,95kg
Strength/Conditioning
1a) 11,6,5
1b) @25kg
1c) @16kg
1d) hip extensions with 45lb plate
Strength-
Deadlifts 385 (all at 385 but only 7 rounds since I thought the same as last week)
Bench 250,265,285 (no fails felt a little heavy)
Strength/ Conditioning
1a) Did 3 negative holds (10 sec) with 20lb best into little weighted banded pulls into lowest position of muscle up.
1b) 135lbs all presses
1c) 80 kb (these were rough and had to take breaks but made all 120 reps wowww!)
1d) reverse hyper 20lb med ball + purple band
Strength
1. 375
2. 225, 240, 250 (f 2nd rep) not fast enough too.
Strength/ Cond
1a. 6, 4, 6
1b. 100x 3
1c. 53x 3 not UB 2nd set L
1d. 25x 3
Warm-up
Free HSPU 5/5 4/5 3/2 3/1 1/3
Back Squat high bar 110/1 -> 341/1pr by 11 lbs jumps
Strength:
Deadlift EMOM @ 170 kg (375)/1 x10 reps
Bench 207/5 x2 sets, 220/3 x2 sets, 233/2 x3 sets
More work:
1. Max MU’s+3 MU’s = 7+2, 6+3, 5+3 (messed up maths on the first one, thought 3 had to be ub)
2. Snatch grip shoulder press bnk 40 kg/3 42/3 44/3
3. KB Snatch unbroken 16 kg/20+20, 24 kg/20+20, 32 kg/20+20
4. Reverse Hyper 3×10 @ 190
Strength:
1.)335x1x1x1x1x1 355x1x1x1x1x1
2.)175x5x5 185x3x3 195x2x2x2
Strength/Conditioning
1a.)7+3, 5+3, 5+blown callus (subbed bar MU ~ no rings)
1b.)115×3, 115×2+1PP, 115×3
1c.)60, 60, 60
1d.)37.5, 40, 40 (DB between feet on GHD)