The rosters, sponsorships, workouts, and event details for The Outlaw Open are quickly coming together. Sometime this week we will have the site completed and will have comprehensive information posted for spectators and athletes. To say that the field is strong, is a major understatement—or maybe it’s completely accurate, I don’t know, depends on your understanding of hyperbole in relation to the amount of hype you’re trying to create (sorry, tangent).
I get the opportunity to meet with CJ on Tuesday, and we’re going to put our freshly shorn heads together to see what kind of deviousness we can devise. Expect two things in the workouts: barbells, and fire—lots of fire.
Kevin Simons – 153kg (337#) Clean & Jerk:
WOD 121015:
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
Should we use our new 1rm for the snatch or clean and jerk if it goes up on sat or should we use one from a certian date?
Should we use our new 1rm, Or should it be from the one at the beginning if this cycle?
I have always jumped to the new weight (which didn’t do me any favors today). Not sure if it is right or wrong, but I have always calculated off of my best 1RM (IE, it doesn’t go down if I have a shit showing on a Saturday)
1 Done off 170#, no misses
2a 185
2b 155
Cond – 13:28
BBG
1) 57, 57, 66, 66, 74(f), 74, 78(f), 78(f), 66, 66(f), 66, 66 – kg’s
2a) 90kg
2b) 60kg
SKILL
HS holds
COND
13.59
subbed 800m run for row (no rower)
BBG:
Done off 150#
No misses, felt awesome. Finished every pull today after being a bitch Saturday so these felt good.
2a) 115/125/135×2
b) 175/185/205/215 (felt like I could’ve gone as heavy as I wanted here but focused on bringing my knees back and keeping my back solid)
Skill:
Only had time for nine minutes
I did a walk into the wall and hold nose to wall for 10s with my arms locked out and then walk back out x8
Cond:
13:11
BIG ASTERISK*
Only did t2b for 15 reps then knees to elbows
And only had 35# kbs on hand this am.
BBG:
1) off 215 -Catches at 95% felt solid and awesome. Feeling a big PR this week.
2a) 225, 245, 265
2b) 155, 175, 215
Skillz: Completed
COND:
10:58
MFS 2/2/2
Good day today. Although I know some people are going to destrominate this conditioning.
Complete shit show at the gym for me
BBG
1) lots of misses, worked off new 1RM 174#, just could not get my shit together today
2a) 195
2b) 125, 145, 165
Skill
Done
Cond
17:18
6/7/7
BB Gymnastics:
1) based on 185#
2a) 225# (121%)
2b) 125, 135, 140
Skill:
Noticeable improvement
Conditioning:
13:56 Rx
Are the BB Gymnastics, Skill work and conditioning meant to be done in order or in the same session?? Could BB Gymnastics be done in the morning with the skill and conditioning be done at night?
If I remember correctly from the Chicago Outlaw Training Camp, Rudy said he would actually recommend splitting the total work up into 2 sessions if you’ve got that kind of time. That way you’re relatively fresh for both of them, plus some hormonal stuff I won’t get into.
Splitting it up is not a problem
Yes and yes
i also wouldn’t mind knowing this because i have been breaking it up into separate workouts.
Today was a struggle. First time I’ve taken more than a day off in a row in a while and I came back feeling punchless.
BBG: Done off 205#, 2 misses in a row, on the 185 pound bar.
Strength: A) Done at 165, B) at 225
Skill: Completed.
WOD: 14:43 RX’d.
Back is still blown from Saturday’s Conditioning and my horrible deadlifts!
BBG:
1. Based off new PR of 240# failed 90% and 95%.
2a. 265# all sets
2b. 155# 175# 200#
Conditioning:
11:00
Outlaw I hate you, but I love you.
Amen! You don’t know how often we curse you then again you may….
BBG
115-135-145-155-135
felt fast
2a) 225
2b) 155
Cond 14:35 Rx
Meh.
BBG:
Still waiting for my lower body/trunk strength to catch up with my upper body :-/ video of last rep w/ 285# inc… but yeah, i look like a giant hairy stripper for the first 2 pulls of the lift.
1) % off 300# had a few misses at 95% 285#, but ended up hitting 2 solid lifts
2a) tried a couple reps at 330# but my back was too tired to keep a good position. dropped way down to 245# to keep my back in the right position for the 1st pull.
2b) 245#
Skill/Conditioning later
Skill: done
Conditioning 10:36 rx
giant hairy stripper…haha. Still pulled it off though.
I am wondering how you embed that video in the post like that? I finally took video of my hairy snatch.
hehe i’m always up for looking at some hairy snatches. just copy and paste the link from youtube
SWEET! I almost just pasted my link, but figured embedding was different. Scroll down to my video, my head is bald, but sicilian hair everywhere else..ok..so now its gettin’ ghey.
BBGym:
1) Based off 160
2a) 205
2b) 145, 155, 165
Skill: Skipped for time
Conditioning:
Subbed 105#BB and 100cal AirDyne
14:50
M//F/S
3/3/8
Bbg –
1) off 255
2a) 305
2b) 215
Skill – done
Cnd –
8:57… Very deceptive on paper
BB Gymnastics
1) 135, 155, 175, 185, 155
2a) 225 all sets
2b) 135 all sets
BBG
1) Based off 180#
2a) 205
2b) 175
Skill
Done
Conditioning
14:21
BBG: Lifts done off of 225lbs. Transitions getting better. All lifts felt smooth.
Skill: Handstand Walk Practice for 12 min.
Conditioning: 8:37
BBG: Lifts done off of 205lbs. missed 95%s. Gotta get on my heels at the bottom.
Skill: Fell on my ass less times than usual so I guess that’s an improvement.
Conditioning: 10:06
BBG
1) Based off 225
2a) 245
2b) 225
SKILL
Done
CONDITIONING
9:16rx…brutal
Bbg off 240
170-170-190-190-215-215-230-230-190-190–190-190 no misses!
2a)295
2b)225
Conditioning 10:01 rx last set of t2b killed me was failing came out of rower at 6:15…. Decent lift day feel good.
Just cause I know Outlaws appreciate a pair of balls….http://www.youtube.com/watch?v=MT1DhcQg0Os&feature=player_embedded
I’ve said it once, and I’ll say it again. White people are crazy.
That’s awesome too.
Lifts done off of #205
Conditioning 8:32
Coach, I’d really LOVE to see a post pertaining to the discussion here on the board about splitting up the BBG/strength and conditioning? Having a day job, that is not a professional exerciser means it might not apply to me, but it could apply to a very good athlete I train with 😉
Any insights = greatly appreciated!
BBG:
1) done off 85kg – missed 1 at 95, made all others.
2a) 120, 125, 135kg
2b) 60, 75, 85
Skill: Done
Conditioning: 11:00
#235-255 snatch work
Hi-hip snatch #245
3×5 Snatch DL @ #305
3×5 Snatch PP (225-255-285)
Conditioning: 9:05 Rxd
BBG:
1. Based off of 145#
2a. 165
2b. 140, 145, 150
BBG:
1) Quit early. Snatches were off and shoulder needs some rest.
2a) 245
2b) 165
Skill: Worked on not over extending my neck
Conditioning: 9:35
Snatch 170, 195, 225, 240
Them hit 260lb which is a full snatch PR(275 split).
11:55 on conditioning, guess the extra T2B and rowing yesterday was a bad idea. Feel like my abs fell out.
BBG:
1) Done off of 240. Everything felt really good until 95%. Missed both reps out in front.
2a) 3×255
2b) 165, 185, 205. Was rushed warming up, should’ve done 205-215 for all sets
SKILL:
Done
COND:
11:27. Second set of T2B were a lot harder than I expected they’d be.
BBG
1) 75-85-95-100-85#
2a) 115#
2b) 95#
Skill: done.
Cond 12:51
BB Gymnastics heavy! Especially after Saturdays dead lifts… Just saying.
WOD could have shaved 2 minutes at least off my time. I don’t give excuses but slamming ones thumb between two Kb yeah fun!
14:47
First official day of the Outlaw Way… (did the 60min competition posted on 120926 yesterday).
BBG:
1- completed off of 140#
2a)- 155#
2b)- 85#
Skill: skipped (still wore out from yesterday)
Conditioning: 15:56
1) done off 155
2) 185
Skill Done
Cond
30 T2B
20 95# thrusters
run 800
20 95# thrusters
30 T2B
T2B sucked today 1/3 prob wouldnt count against standards.
BB Gymnastics
1a)175-200-225-240(1)-200(3)
2a)275#
2b)185#
Skill
Done
Conditioning
12:18(Felt like ish during)
4/7/2
BB Gymnastics:
140×2, 160×2, 180×2, 190×2, 160X4
Snatch Deadlift: 275 x 3 sets
Snatch grip PP: 165×5, 175×5, 185×5
Conditioning:
11:08 rx
Snatch – done off 107.5kg as 1rm. No misses, felt strong today.
Conditioning – 10:56
Snatch – 125, 140, 165, 170, 140
Snatch Grip deads – 195×3
Snatch Grip push press – 135, 145, 155
conditioning – 15: 27 rx’d
those kettle bell thrusters were no joke, my hips and shoulders burned out really fast
BBG
1) 90, 100, 115, 120, 100
2a) 135, 135, 135
2b) 85, 95, 105
Conditioning:
14:16 subbed 800m run for row
BBG
1) 105-120-135-145
2a) 170
2b) 85-110-135
Skill
Practiced getting my nose to the wall then walking away, then walking back to the wall.
Conditioning
10:05
BB Gymnastics – Based off off 240. Felt really good and instead of my second set @95%, I hit 245 (5# pr)
.
2a) 305
2b) 215,225,235
Conditioning
9:45 rx
BBG
1) 45-65-75-85-65-lbs
2a) 176lbs, 198lbs, 209lbs
2b) 88lbs, 99lbs, 110lbs
Skill: done.
Cond 21:14. Those toes to bar are something else. Loved it though. First week officially down. Just have to keep working.
BBG:
1.) 160, 185, 210, 220, 185
2a.) 275, 275, 275
2b.) 175, 185, 195
Skill:
Done
Conditioning:
10:04 Rx
Snatch- 140-160-180-190missx2 made 3-156x1x4
2a)225#
2b)170-175-180
Skill: done
Con: 10:34 Rx
BBG:
1) done based off 205lbs
2a) 225lbs
2b) 155, 165, 165lbs
Skill:
Skipped, short on time
CON:
8:32 – cut row to 500m and KBs to 20kg
1) based on 155 max,
2a) 170
2b) 135
3) 11:37rx
1) 70/80/90/95/80 (best snatch day of my life!)
2a) 110
2b) 65/75/75
Conditioning
Coach imposed 12 min time cap
Got thru 19 of the second set of thrusters. RX
1). Used 245%’s. missed 1st 95%
2a). 275
2b). 215
Skill done
Conditioning: 10:36
BBG:
1 (based off 210#): 145-165-185-200F-165-165-165-165
2a: 230-240-250
2b: 135-155-175
Skill: felt good, lower traps were smoked–flirted with freestanding off wall
Conditioning: 16:28
MFS: 5-5-7 (got my ass handed to me at a local comp on Saturday)
First day following Outlaw after reading the blog for months. Confirmed my two most significant shortcomings as a competitive exerciser: my snatch is inconsistent as fuck and my metcon sucks (which is why I’m finally pulling my dick out of my ass and starting this).
Snatch: (135) 95/110/120/30/110
A) 150
B) 135
Skill: Done, hit 3 UB touches, I’m starting to get this.
Cond:
18:35
1) based off 230- everything felt awesome tried for 235# and just barely missed it
2a) 275
2b) 185,205,215
conditioning- 8:43
pretty pumped about the conditioning because i suck at rowing and kb thrusters. Last set of TTB were tough. row was about a 2:00 pace. My lower back is still really messed up from deadlifts the other day.
BBG
1) 125 145 160 170 160 no misses : )
2a) 205
2b) 155 165(2)
Conditioning
8:15
MFS: 1/4/6 – low back smoked from deadlifts yesterday so pretty happy about my lifting considering. Been a while since we did those.
BB Gymnastics
1) 150 170 190 200(missed one) 170
2a) 275
2b) 215
Skill
Complete (walked the gym about 6 times)
Conditioning
10:50 (paced to much on the thrusters)
M-F-S
5-7-7
felt good today.
bbg
1: 115,135,150,160,135
2a.205,205,205,215
2b.65,95,115,135(should of done 135 the whole time but this was my first time doing these
Skill work: went well was able to get into the postion and hold for 30 seconds but tried some shoulder touches and when i would touch the shoulder i would lose the position
however after the 12 min i wanted to test my handstand walk and i pr’d distance of 18m that was great for me. my previous pr was 10m
Conditioning:
went ok. did as rx’d finished in 15:57 i freaking blow at toes to bar. that was what killed me. i finished the rowing portion in 3:58 so the majoritiy of my time was on the rest of the other stuff. which means i need work there.
conditioning:
10:08…. screw those thrusters!!!!!!!!!
Horrible day… fatigue sucks
BBG
1)Done off of 205 (missed both at 95% due to footwork)
2) DL @ 225/Push Press @ 155
Skill: Done
Conditioning: 9:51
Just did some stretching today. Shoulders hurt and pretty sore. Had a competition on Saturday and claimed the title ‘fittest in Alaska’. Won a bad ass roman gladiator sword. Fuck Yeah.
Best snatch day EVER for me as well….
Based off of 205, but at 80% I knew I was ON!
1) 195x2x1, 205PR!, 210f, 210f, 210 (10lb PR)
2a) 225
2b) 155, 160, 165
…ran out of time…
MFS 222
Thank you so much Rudy, I only really had a 185lb snatch goal…now its getting in the 2’s…Thank you.
testing out this embedded video:
BBG
1) Based off of 155#
2a)205#
2b)115,125,135#
No Cond.
BBG:
done off 115#. Missed both @95%.
2a) 145/165/185# (how come that I come do much more snatch DL and Snatch high pull than I can snatch?)
2b) 95#. Could have gone heavier but just have to master the landing.
Skill: done. Plus worked a lot on getting my first MU. Decided to go with strict MU, cause feels more natural than kipping.
Conditioning: did not do. Had CF WODs, containing HSPU, push ups, pull ups, KB snatches and burpees and box jumps.
Agne,
are you a lithuanian origin? Nice to see some lithuanians doing outlaw.
Labas Agne! Malonu matyti lietuvuska varda 🙂
BBG
Snatch off 180
No misses
2a)245
B)175
Skill done
Cond
13:55 with a mile run instead of row. Bad idea
BBG at campground 🙂
1) based on 185#
2a) 235#
2b) 135#,155#,155#
Skill:
Worked on walks I still suck
Conditioning: still camping and limited on resources so did another metcon
3rounds for time
400m run
15 push press 115#
7:00
BB gymnastics:
170, 180, 205, 215×1, 225×1(f), 225×1, 180
2a: 275 all sets
2b: 205 all sets
Skill: completed
Conditioning:
15:07… Got crushed
Barbell Gymnastics
1a) Based of 125
2a) 165 – 175 – 185
3a) 110 – 120 – 135
Skill
Skipped
Conditioning
Used 85# barbell
13:22
BBG:
1) done based off 195lbs, failed at 95%
2a) 225lbs
2b) 135 (up was easy, negative was hard)
Skill:
Skipped
CON:
1248
1) based off 230
95% was 218 so I did 1 rep @ 215 and 220
No fails. Felt strong and fast
2a) 245 265 265
2b) 220 235(f on 5th) 235
Conditioning:
Subbed 800ish run for row.
11:32
A lot harder than anticipated.
2/5/2
BBG:
1.) 150-170-190-200-170 No misses, felt pretty good.
2a.) 235
2b.) 170
Skill: Spent time with nose against the wall and 10ft walks.
Conditioning:
10:59RX
3/4/5
1) 120-140-160-165-140
2a) 205
2b) 140-145-145
3) 12:35
Snatch: based off 155#. Snatches were not on point tonight. I made it to 80% but failed and kept droppin weight but my hips kept rising too fast and it threw off my 2nd and 3rd pull- pretty upsetting.
2a) 175#(felt light)
2b) 123/128/133 (don’t like the bar comin down on my neck)
Conditioning: 9:58
The first 30 T2b were 20/10; The last 30 t2b were tough! I got 7/14/22/30. Lost my kip after about 12(real tight hips today) so the rest were the stalled, big single kips-nothing strung together; slowed me WAY down. The squats and row felt great
29/m/5’11″/175
BBG
1) 135-155-175-185-155
2a) 225
2b) 95-115-135
Skill
10min
Conditioning
16:22 (dang thrusters and T2B)
Snatch- 85/95/110/115/95
2a. 127#
2b. 90#
Skill- done
Cond- 13:29rx ( tried to finsh under 12,but, was at 19 T2B at 12. Last 11 T2B were pretty pathetic:(. ).
Snatch based from 175. All easy. Well below potential I think. The practice is totally paying off! Getting better!
2a) 215
2b) 195 Not sure I have ever managed a set of 5 this heavy…
I worked very hard to stay tight and inverted on the 12min skill. I reckon at least 4 min total inverted.
Fell apart on the cond. Core was shot. Double Kettlebell Thrusters SUCK! 21 min total.
BBG
1) 40kg(70%)// 50kg (80%)// 55kg (90%)// 60kg (95%)// 50kg (80%)
2a) 70kg Snatch DL
2b) 65kg Snatch PP
SKILL
HS holds
COND
13.26 rx
BBG:
1) Based off 215
2a) 225, 225, 215 (dropped on last set because was losing form due to fatigue)
2b) 155, 155, 165
Skill: I need a gymnastics coach
Conditioning:
12:15 Rx, felt like garbage on the row
1) 62.5kg x 2 x 2, 72.5kg x 2 x 2, 80kg x 2 x 1, 85kg x 2 x 1 (1 fail on second rep, retried 30 seconds later), 72.5kg x 4 x 1 (1 fail on last rep, re-did it straight away)
Snatch felt really good tonight. Stoked that it’s starting to click again.
2a) 125kg x 3 x 5 – Easy and fast
2b) 90kg x 3 x 5 – Too light, should’ve gone up 10-15kg
Conditioning – Subbed 50kg barbell thrusters instead (lack of equipment)
13:09
T2B suck..
T2B – 10/4/4/3/3/3/3
Thrusters – 10/10
Row – 3:58 (soo slow)
Thrusters – 8/4/4/4
T2B -3/3/3/3/3/3/3/3/3/3
I really have to learn how to string T2B together..
Snatch done off of 235…missed both at 95%
a) 260 all
a2)185/185/205
skill done
conditioning 11:19
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – based off 110kg. All reps hit cleanly including 2 x 1 @ 105kg (my old 1RM)
2a) 3X5 Snatch Deadlift (stopping at the knees) – 120, 130, 135kg
2b) 3X5 Behind the Neck Snatch Grip Push Press – 100, 107.5, 112.5kg
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
PB of 20 feet handstand walk
Conditioning
12:24
MFS = 452
1)0ff 185
2a)225 all
2b) 135,165,195
Cond
9:45
BBG
1. Weight based off 205 snatch. No misses
2a. 225
2b. 115
Conditioning
10:05
1)
2×2 @ 115
2×2 @ 130
2×1 @ 140
2×1 @ 145
4×1 @ 130
2a) 3×5 @ 175
2b) 3×5 @ 125
Conditioning:
12:05 @ 16kg
Just getting started on the Outlaw Way.
1) Based off 155
2a) 165
2b) 145
Conditioning:
19:24
I need to stop being a puss and bump my weights up.
BBG: 145, 165, 185(1 fail), 195, 165- First time getting 95% in a few weeks. Felt really good!
a)3×5 @ 225
b) 155, 165, 175
HS Practice done but only 7 min
Conditioning: 10:32 rx’d
BB
2×2 @ 75
2×2 @ 95
2×1 @ 115
2×1 @ 125
4×1 @ 115
2a) 3×5 @ 155
2b) Sotts Press bar. Need to work on flexibiltiy
Conditioning:
12:00 Cap
Made it through 13 reps of the second KB’s.
SN Based 0ff 110 kg- still having trouble getting under it, almost powering everything once it gets heavy.
2a 110kg, 120kg, 125 kg
2b 110g, 115kg, 115kg
skill- skipped today
Conditioning- 13:50- brutal,
BBG:
2×2@57.5kg
2×2@65kg
2×1@72.5kg
2×1@75kg
4×1@65kg
2a) @ 100kg
2b) @ 75kg
Skill Practice for 12 min
Conditioning: 15:30 min
Day 2:
BB Gym:
1. #60/68/75/80/68
2. a) #95
b) # 65
Skill: WF HS holds w/ occasional hand wiggle (NOT anywhere close to shoulder touches – strength & fear factor)
Conditioning: 14:35 (slight variation: KB Sn @ #35 & BB Thrust @ 65#, our gym’s WOD)
Snatch
2×2-70%-90
2×2 100
2×1 115
2×1 120- last rep felt the hips and bar flew up!
4×1 100
2a-3×5 Snatch DL 135
2b-3×5 push press of back w/ snatch grip
Rest 60 sec between each
Skill-12 min working on wall nose touching and toes, working on walking away from wall.
Conditioning:
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)used 35lb
Row 1k
20 KB Thrusters 24/16kg (both arms)-35
30 T2B
14:12
1/1/1
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80%
– Missed 95% both times. Wasn’t feeling it today
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +)
– 235lbs
2b) 3X5 Behind the Neck Snatch Grip Push Press
– Worked up to 185lbs
COND
10:15 Rx
1) snatch- 163,163,188,188,211.5,211.5,225,225,188, 188,188,188
2a)260,260,260
2b)185,195,205
Skill- done
Cons- 12:14
BBG:
70-70, 80f-80, 90f-90f, 90f- 90f, 80- 80- 80- 80
2a) 110, 110
2b) 60, 60
Spent an hour rolling on the mats first – hindsight not a good warm-up, but helping a training buddy learn how to defend a choke he lost to on Saturday night…
BBG:
1) SN based off 77.5kg; plenty of misses today.
2a & b) not enough time
SKILL: tick
COND: 9:06
MFS 3/7/3
1st conditioning in a month. got injured. maybe if i post reasonable subs for shit the first 20 posts won’t be questions about subs. doubtful, but maybe.
cond.
12:12 (knees to elbows)
Snatch: 115,130,145,150,130
SDL: 175
SGPP: 85
Conditioning: subbed 24kg with 16kg
12:24
Snatch: 85-100-110-115-100 no misses but horrible form, kept dropping to my knees, never been an issue before
BB Gymnastics
1)Snatch:
• 2X2 @ 70% – 120#
• 2X2 @ 80% – 137
• 2X1 @ 90% – 154
• 2X1 @ 95% – 164 – Missed all of them.
• 4X1 @ 80% – 137
Did this at 7AM which is a very very different time to be working out. Was sorta rushed as I was trying to get the “strength” stuff done ASAP as I had to teach the AM classes.
2a) 3X5 Snatch Deadlift (stopping at the knees)
• 195# – Used straps as my thumbs were dying due to the 30*F temp in the gym this AM.
2b) 3X5 Behind the Neck Snatch Grip Push Press
• 135-145-145 – Weight felt supper heavy today. Was kind of rushing it as I had to teach a class.
Conditioning:
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
• Time: 16:50 RX — WOD took me way longer than it should have. I suck at thrusters and KB thrusters are just that much worse for me. Even though I was slow I still did it as I know it will help me as I dropped 26 seconds off my Fran time which I attribute to the KB thrusters. I also had the hardest time with those It’s very hard to string a few together… Most I did UB was about 6 but I’m getting there. The T2B was pretty slow too. Overall… I was just slow today… Could be due to the fact that I have been up since 5AM and coached the AM classes and 3 PM classes. I did the conditioning after the PM classes with strength in the AM.
Snatch- Pubic bone still sore so did from high hang. Went up to a 165lb fail. Major improvement for me on high hang at hip.
HBBS- Worked up to a heavy single at 405lbs.
Jerk/ Bar MU- Did a Metcon of 225lb jerk and I banded bar muscle up on the minute for 10 minutes.
Behind Neck back extension/ 1 seated ring MU- Did metcon of increasing 1 rep per minute made it up to 6 minutes and failed.
Muscle up need a lot more work my biggest goat and why I have been substituting in almost each metcon.
bbg
1/ off 90kg, felt good so went for it 95kg pb
1a/100,105,110kg
1b/ 80,85,90kg
skill
getting there
conditioning
11.53 subbed 1km run for row