Outlaw Open competitors, I will be communicating through the Outlaw Open website for all updates and info. There are a few changes and additions to the email I sent you earlier. Please head over to The Outlaw Open for updates.
Due to absolutely overwhelming demand, the boys at CrossFit Ireland have been gracious enough to put specific plans for their plyo boxes/Jerk blocks in pdf form.
Here is the link: CrossFit Ireland Jerk/Plyo Box Plans.
Needless to say, these are the best and most complete plans I’ve seen. Yes, you’ll have to translate millimeters to inches, but they are detailed and will give you not only Jerk Blocks, but awesomely stackable plyo boxes as well. I asked these guys to put this together, and they’ve done it for our community completely free of charge. To thank them for their work, I’ll ask that you guys head over to their Spreadshirt site, and pick up a CF Ireland shirt or two. Besides, this is my favorite CF shirt ever (click on the shirt to head to the store)…
While I’m in the giving mood… Here’s some nutritional information, for once. This snarky little rant comes to us via The Lifestyle Leprechaun: IRISH DOCTOR SAYS WHITE BREAD IS HEALTHY!! THEN IT MUST BE TRUE.
WOD 121127:
BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
Order more sweatshirts! I can’t bring myself to order a large pink one.
BBGymnastics
1]115
2]185
STR
1]275 then 295
2]185
cond
530m/3.5 rds/3rds/515m
good first day! Bad results but I’ll be improving in no time. Getting off being sick so my numbers are crappy but that’s not a good excuse.
Hey, what are your stats?
sn 210 cj 285 lbbs 405 fs 315 before I got sick and lost 20lbs 2 weeks ago.
really like what you guys are doing here 😀
Oly:
Snatch at 123
C&J at 168
Str:
Squat 319/336
FS: 220/231/231/238/238
MetCon:
50Cal
4rds +3 hr push-ups
3rds +8 jsquats
42Cal
1) all at 75kg – no misses
2) All at 100kg – two misses on the jerk
Squat at 157.5kg
Frontsquat all at 120kg – felt really weak today.
Conditioning:
54 cal
4 rounds
4 rounds +8
45 cal
Body felt beat today. Legs in particular…
Holy shnikies, that was the longest gym session I’ve had in awhile, brutal.
1) 95lbs
2) 155lbs (jerked it on every single rep, durr)
Squat @ 265 then 280
FS @ 175, 195×4 60 second rest
WOD: 24 Cals on the elliptical… (no rower)
1) 5 rounds
2) 3 + 15 JS
27 Cals
Rudy you ever been on an elliptical? While listening to Rod Laver?
I should have subbed DU’s, next time.
Oh. My. Goodness. SPENCER!
BBG:
1. 180#
2. 230#
Strength:
1. 315# and 335#
2. 225#, 235#, 245#, 255#, 265# (usually only get to 245/250)
Conditioning:
38 Calories
3 + 15 Push Ups
3 + 10 Jump Squats
31 Calories
BBG
1) 175, missed high hang on 3rd and 5th sets.
2) 255, no jerks
Strength
1) 335, 355
2) 245, 255, 265, 275, 295(1,f), 295(f), 245
Cond
39, 3+5, 3, 40
235 not 255*
Any outlaw friendly gyms in Birmingham I’m going to be there fri, sat and mon
Alabama*
I am fortunate enough to be able to do it at the gym I attend, it’s Ignite Fitness (CrossFit Hoover) roughly 10-15 mi. Away from downtown Birmingham. Also, a lot of people from IronTribe follow outlaw, they have several locations around bham.
Back squats – 255, 270
Front squats – 190
Cond –
41
4+4
3+13
39
BBG:
135#
175#
Skipped strength (did some squats yesterday)
Conditioning:
38 Calories
3+8
2+22
41 Calories
Working through some Pilates last night helped me heal the kinks in my lower back/ abductors. Yes, they actually work.
BBG: Skipped due to injury
LBBS: 335, 355 -ower than my 85 and 90% but was playing it safe.
FS: Skipped due to injury
Cond:
-Felt like I’m really out of shape on this after a few weeks of reduced work capacity.
42
3+15
3
30
M/F/S -2/6/6
When in doubt, Fish Oil + Back Squats will fix everything.
Free HSPU/mobility practice, then
Every 2 mins for 20 mins do:
3x High Bar Back Squat @ 135 kg (297 lbs) no belt
15x Push-ups
Conditioning:
Row #1 = 50 cals
AMRAP #1: 3+15 – Push-ups obviously weren’t very fast
AMRAP #2: 4
Row #2 = 50 Cals
Bbg –
1) 205 (bar flew out of hands first high hang, yes i use a hookgrip…no straps though)
2) 235
Str –
1) off 400
2) 285×2 resting 60 295×3 resting 90
Cnd –
55
4rnds + 13 push
4rnds + 15 jump squat
47
BBG
1) 145 (had a few misses, but i made them all up within the minute, pretty pissed about it)
2) 185
Str
1) 255 then 270
2) 205, 210, 215, 225, 225 ( 5lbs up from last time)
CND
50
3rnds + 8 push ups
4rnds
37 ( I was gassed here, left it all out in the 4min WODs)
Body is pretty tired
I’m about to open up my own box right next to my house and I was wondering if a workout like this (or most outlaw WOD’s) are better suited with BBG/Strength in the morning and conditioning in afternoon/night? Opinions?
BBGymnastics
1.95
2.115
STR
1.180 then 190
2.145×1, 150×4
cond
45 cals
4 rounds+ 7 reps
3 rounds +17 reps
Had to run to class, so no second row
BBG:
Snatch @ 40kg, 1 miss from high hang
C&J @ 42,5kg
Strength:
BS @ 57,5kg and 62,5kg
FS @ 47,5kg
Cond:
27kcal
2+15
2
24kcal
Rx
BBG
1) 135 (1 miss, didn’t open)
2) 185
STR
1) 283 and 300
2) 230 (bonked on the last set of 3)
CON
41 cal
3+2 HR push
2+13 J Squat
41 cal
2/2/2
BBG
1) done @ 145#, 2 misses
2) done @ 175# , 2 misses
Str
1) at 265#, 285#… Tough, but low bar is getting more comfortable
2) 205.215.225.235x3x2
Cond
47 cal
3+11
4+20
32 (green)
BS @ 245 and 260
FS 185-190-195-200-205
Snatch @ 125
C/J @ 165
Mixed up the order today, felt good.
Cond
38 cals
3+12
3+16
37 cals
Conditioning:
53 cals
2+25
3+10
44 cals
Snatch felt brutal just worked OHS and squat snatch progression
Clean 205 felt good
1)305 then 320
2)225, 235, 245, 250, 250 bailed on 3rd rep
Conditioning
Subbed rower for Bike
19 cal
3+7 T2B
3
19
battling sickness past couple days so cardio felt brutal
Looks like I got outworked, but good job to everyone today
BBG:
Did CJ first again today
Snatches @ 185 w/ 1 miss of high hang on 4th complex
C&J at 225 with 1 missed jerk on 3rd complex
Squats at 325/345 w/ last rep of 345 fail
Front Squats: 225/245/255/265/275 w/60-75 rest
Conditioning:
47 Cals
3 rds + 15 Push-ups
4 Rounds even
40 Cals
Good day, tough training
Did c&j first bc I suck at jerks
Cleans+ push jerk: 245
Snatches: 205
Back squats: 375/405
Front squats worked up to 295 and then missed the third rep on the final two sets
My shoulder mobility fucking sucks after 1rep or maybe I’m just weak
Conditioning:
50 cals
3+13
3+15
40 cals
Bbg
1)180 no misses
2)235 no misses
Strength:
Bs off 385 no misses
Didn’t do front squat pr front squat yesterday at 350lb 10lb pr!! Video http://youtu.be/VgHYAVjyEPI
Conditioning
51 cal
3rds 24 reps
4rds
36cal
=286
Bbg –
1) 135×2 140×3
2) 165 still working front rack during clean,
Str –
1) off 315 = 270 then 280
2) 185
Cnd –
47
2rnds + 15 push
2rnds + 15 jump squat
44
strength- off 365 did them all hi bar
front squat- 225-245-255-265f stopped after that
cond
46 calories
4+11(hand release suck)
5+10
38 calories
no time or energy to do the barbell gymnastics.
BBG:
snatch: 108
C&J: 143
Back Squat: 215, 225
Front Squat: 180
Cond:
35 cals
3
2+3
32 cals
7/7/3
Overall tired, but got my ass kicked with this one today. I could not hold on to the bar doing those jumping squats. BRUTAL to say the least.
BBGym:
1) 120
2) 160
Strength:
1) Based off 305
2) 2×205, 210, 215, 220
Conditioning:
55c AirDyne
3rnds+10 pushups
1rnd+9 strict ring pullups
46c AirDyne
M/F/S
3/8/5
bbg worked on 3 pos. snatch up to 230# on snatch, skipped c&j due to time
strength
1) 315
2) 335
conditioning rx
47 cal
80 reps
65 reps
38 cal
Oly:
1) Snatch: 135 no misses
2) no C&J
Str:
1) BS: 225 then 245
2) No FS
Metcon:
33 cal
4 rds
2 rds*
23 cal
*Denotes a low score due to scorpion attack
BBG
1) 115
2) 155
Strength
1) 210 and 220
2) 155, 175, 185, 195, 195
Conditioning
Subbed SDHP for row
3 rounds plus 11
2 rounds plus 23
Snatch: 55kg
Clean: 88kg
Back squat: 110kg, then 117 for round two
Front squat: 90kg
Conditioning: 40cal, 3rds+15push and 5t2b, 3 1/2rds, 36cal
BB Gymnastics
1)190#
2)235#
Strength
1)330#,350#
2)275-275-295-295-295
Conditioning
48
3+3
3+1
41
3/2/1
Strength:
Back squat:155,175
Front squat:115,115,120,125,130.
Snatch = 150, no misses
C+J = 170 no misses
No squat, getting my own squat rack tomorrow (!) so I’ll do them then
Cond:
4 rounds flat
3 rounds + 4 reps
Conditioning:
*Subbed cal row for burpees*
45 burpees
3 rds + 8 HRPU
4 rds + 3 PU
30 burpees
FUCK
Yep… Wait until a couple of hours later. It feels even worse! Haha
BBG:
1) 3 stop snatch pull instead (lowering overhead volume due to jacked up rotator cuff)
2) 3 pos clean: done
Strength:
BS:
1) done
2) done
FS: done, up to 124kg
Conditioning:
50 cal
4 rounds even
3 rounds even
42 cal
BBG
1) 180
2) 215
STR
1) 355, 375
2) 305
COND
44 Cal
4rds +1
4 1/2 rds
35 Cal
Snatch @ 40kg.
C&J @ 50kg.
Back squat @ 70kg (forgot other portion of this)
Front squat @ 50kg.
Conditioning
2 min me row, 28 cal
4 min, 2 rounds
4 min, 2 rounds + 5
2 min me row, 25 cal
Scaled 2nd Amrap, unweighted jumping squats
2/5/1
BBG:
1) 85#. Nice and smooth, tried always to get squat snatch,no always successful…
2) 115#. Too light…
Strength:
1) 195#&205#
2) 135/145/155/165/170#
conditioning:
37 calories for first row.
Amrap1: 4 rounds+1 push up
Amrap2: 3 rounds+9 squats ( I couldn’t imagine that squats will be hardest part)
32 calories second row.
F/28/5’7″/155#
BBG
Competition on Sat modified a lot
1. 75
2. 95
Back Squat 175/185
Conditioning (modified)
31 cal row
2 Rnds
2 Rnds
30 cal row
No bbg…stitches in hand
1) back squat off 405
Conditioning
50
3+12
3
31
Only had time to hit wod got 11 rounds +13 rowed 48 cal total
BBG
1. 140
2. 175
Strength
BSQ – 265/285
FSQ – 185/205/215/225/235
Conditioning
-43 cals (kept my stroke low, about 23 cause I wasn’t sure what the rest of the workout would feel like, in retrospect, could have gone harder)
-4 rnds
-4 rnds + 9 jumping squats
-44 cals
BBG
165 no misses
225 no misses
Cond
55
3+5 T2B
3+15 JSQuats
32
3/7/4
BBG:
1) 140#, struggled mightily on these today
2) 165#
Strength:
1) 280#/295#
2) 225#
Conditioning:
46
3, subbed abmat situps 2 for 1, no pullup bar available
2+14
39
29/m/5’11″/180
BBG
1) 155 failed on high hang all but one
2) 190
Strength
1) 295 and 310
2) 225
Conditioning
36
2rds + 9PU shoulder limiting kip
2rds + 15JS shoulder
37
Ohhh Dear Lord I am hurting now….
103# snatches
143# cleans
218# BS
233# BS for 3 then 228# for the last 2
163, 173, 173, 178, 184 for the FS
36
3 rounds
3+15
26
And then I died.
Snatch – 165lb
C&J – 200Lb
Back Squat a)300
b)320
F. Squat – 195/205/215/225/235/245(f)
COND
48
3rds + 7T2B
4rds
40
BBG:
1) Done at 180# (based on 240). Felt good, only missed one high hang
2) Done at 205# (based on 275). Good
STRENGTH:
1) 300, 320
2) 225
COND:
1) 47 Cals
2) 3+10
3) 3+6
4) 40 Cals
Bb gymnastics
1) used 150
2) used 190
Strength
1) 275 and 290
2) 205, 215, 225, 235 (miss), 230, 230
Conditioning
49 cal
4 rounds 10 pushups
3 rounds 15 squats 7 pullups
35 cal cal
Snatches @ 105lbs
Cleans and Jerk @ 155lbs
Squat every 30 sec @ 235 lbs
Squat every minute @ 245 lbs
5 x 3 pause squats @ 185
Conditioning:
First AMRAP/ 4 rounds + 4 push ups
Second AMRAP/ 3 rounds + 3 pull-ups
Don’t know how many calories rowed…
Bbg
Snatches at 135 (1miss)
C&j at 185
All I could get in today.
conditioning
48
2+3t2b
2+10js
35
Snatch- 155
Cj- 195
Squat 1) 285
2) 300
Front squat: 185-205-205-205-215
Met con:
48cal
3+14
4 on both
42cal
BB Gymnastics
1) @ 100
2) @ 150
Strength
1) @ 225 then @ 235
Not my 85 and 90% of my max.
2) @ 155
Conditioning
41 Calories
3 rounds
4 of
5 Jumping Squats 45#
5 Pullups
39 Calories
BBG
1) 155#
2) 205#
STRENGTH
Squat: 340#, 360#
FS: 255,265,275,285,295
CONDITIONING
55 cals
3 rds + 13
3 rds + 9
50 cals
bbg: clean and jerk: 137.5
strength: 165#, 175#
conditioning (from cf outlaw)
45 kbs
2 +12
3+2
35 kbs
bbg
1) 100, 85, 90, 95, 100
2) skipped
strength
1) 195#, 205#
2) 135, 145, 155, 165, 170(2)
no conditioning
BBG
1. 205
2. 245
Strength
1. 335, 355 (High Bar)
2. 275
Conditioning
50 cals
3 + 16 (1 T2B)
3 + 15 Jump Squats
38 cals
BB Gymnastics:
Snatch- Did it. went only up to 75kg
C+J- Did it- worked up to 115kg
Strength:
HBBS- 180kg, then 190kg
FS- 110kg,120kg,130kg,140kg,150kg
Conditioning:
53 Calories
4+9 HR Push-ups
5
43 Calories
BBG:
1.) 160 – 3 misses, felt slow today.
2.) 210
Strength:
HBBS 390 & 410
FS 270
Conditioning:
51 cals
4+9 push ups
3 + 2 squats
32 cals
4/5/4
BBG:
1.) All reps done at 175. Based off 230 lbs
2.) All reps done at 225. Based off 295 lbs
Strength:
Back Squat (done low bar)
1.) 340 lbs no misses
2.) 360 lbs no misses
Front Squats:
225, 245, 255, 265, 275
Conditiioning:
37
4 +13
4+9
33
41/6’2’/204
BBG:
1) 82.5kg – Based on 110kg (242#)
2) 102.5kg – Based on 136kg (300#)
S:
BS: 155kg @ 85% & 162.5kg @ 90% – Based on 400#
FS: 125kg – took it easy on this one
C:
60 cals
3 rounds + 7 reps
4 rounds
42 cals
Snatch 180 no fails
C&J skipped
Strength based off 380
Fs 255 all
50 cal
5+2
5
41cal
1) 175
2) 210
No fails, felt way better than yesterday.
Squats. Based off 330. No fails. Knee still caves in. I think my leg is impaired.
Cond: subbed KBS 24kg for row.
58
4 rounds did Ghd situps
3 + 24. Did ring rows.
44
2/2/4
BBGymnastics
1.160
2.235
STR
1. 360 for 80% then 385 for 90%
2. 295, then 300 for remaing 4 sets
cond
45 cals
3 rounds+ 3 PU’s
2 rounds + 6 jump squats
35 cals
I got to work on my conditioning. Enjoying the Outlaw way
1). 185
2). 205
Squats 285 then 305
Front squat 210 210 215 225 230
Conditioning
40 cal
3rd plus 12 push ups
3 rds plus 6 jumping squats
30 cal
First full week following programming and think its awesome. Haven’t felt this good in a while. Thanks
BBG
snatches @155
C&J @ 205
Strength
Back squats@
255
270
Front squats
185-195-205-210-210
Conditioning
47 Cal
3+11 push ups
4+3 jumping squats
40 Cal
Warm-up :
London Throwdown WOD3
For time (any order/breakdown):
75 Thrusters 35/25kg
75 Bar-Jumping Burpees
75 Pullups
Score : 11’16
BB Gymnastics
1) 67.5kg
2) 82.5kg
Strength
1) 120kg & 127.5kg
2) 80/85/90/95/100kg
Conditioning
33cal – 3Rounds – 3 Rounds – 33cal
1) 5X1 3 Position Snatch @ 115 (low to high) – rest 60 seconds
115 # It was good,,,, 125 squat snatch sucks r now
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 265lbs (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 200 (5 total reps) pause 3 seconds
Conditioning
2 min ME Row for Calories
41 cals
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
3 rounds + 4 push ups
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
3 rounds
-rest 1 minute
2 min ME Row for Calories
31 cals
Bbg
Snatch 120
C&j 150
Conditioning
34
3.5 rounds
2.5 rounds
28
bbg
1)145
2)n/a
str
1)345, 365 (squats/deads were all I could really do while injured)
2)215 (collarbone doesn’t like front rack yet)
cond
tomorrow
BBG
1)176#
2)206#
Back squat-
1)310#
1a)328.5#
Front Squats, NO PAUSE-
205,205,220,220,225
Cond-
52 cals @623m
amrap 3+12 hand release bothered torn labrum
amrap 2+15, subbed HSPU for Pullups
44cals @578m
BBG
Snatch- 65, 65, 75, 95, 95- Should have done 95 the whole time, but had a hard time getting going at first
C&J- 115 lb, felt pretty good, might go heavier next time
Strength
Back- 230 lb & 250 lb
Front- 165 lb, go a little heavier next time
Conditioning- Rx’d
33 cals
2 rds + 2 push ups
2 rds
29 cals
Need more work on my toes to bar and pullups, I really struggle with those two movements.
F/32/5’11″/175
ROUGH one today.
BBG:
Snatch @ 145
C+J @ 235
No Fails
Strength:
BS@ 405 and 425 (No Fails)
Front Squat
1) 315
2) 315
3) 335
4) 335
5) 335
Conditioning:
Row: 57 Calories
AMRAP 1: 4 Rounds even
AMRAP 2: 4 Rounds + 2 Pullups
Row: 42
Absolutely nothing left after that. There has been a couple of workouts that left me feeling like this, both were same type of time domain and intensity.
Took a couple hours to get back to normal.
Snatch 95
C&J 145
Back squat 215, 225
FS 135 (went really light)
Cond:
26 cals
3 rounds + 15 push ups
3 rounds + 12 jump squats
29 cals
Body really sore
Day late and a dollar short!
BBG
1) done at 95#
2) done at 125#
Strength
Back Squat: first set done at 175# and 2nd set done at 195#. These are really weak for me. Can’t figure out why I am going backwards with it since it used to be so strong for me.
2) Front Squat done at 145# getting stronger!
Conditioning
1) 26 cals
2) 3 rounds and 4 reps
3) 3 rounds and 11 reps
4) 23 cals
Pretty thucking killer
cond
45 cal
3 rounds + 1 rep
3 rounds + 8 reps
pukie visit 0 cal
BBG
1) snatch only used 95 and tried to really focus technique, cuz its not very good
2) c&j 155
Strength
bask squat first set 300lbs second set 320lbs
front squat 205
conditioning
22 cal
2 + 5
2 + 15
26 cal
i’m not happy with how the conditioning went
do moist of you guys do the conditioning immediately after the bbg and strength
or split it up morning and evening.
BBG
75-75-85-85-85-didnt use required %. Technique work
155*-10lbs under required %. shoulders cooked
Strength
Back squat
-265
-285
complete
Front Squat
165-185-195-215-215
Cond
no rower, subbed DU-97
4 rds even
3 plus 15
DU-54
Male 2/5/7
**I’m a day behind this week. Wife had surgery. I’ll be skipping the rest day on Thursday. Not ideal, but it’ll have to do.
BBG
Snatch @140
C&J @190
BS @305/325 (failed on the 5th lift at 325, picked it up and finished the set)
FS @205/225/225/245/245
Conditioning
52 cal
3+20 reps (rgt shoulder started to flare on pushups, backed off)
2+16 reps
45 cal (started too slow, could’ve gone harder)
BBG
Snatch – 70kg
Clean and Jerk – 90kg – skipped last set due to elbow pain
Back Squat – 165kg x 1 x 9, – Good weight although I completely forgot about 90% reps
Front Squat – 130kg x 5 x 3 – Good weight
Conditioning
49 cal
3 rounds
2 rounds + 17
41 cal
Horrible
M/5’8″/38/189#
BB Gym:
1) Snatch – 4×1 @ 155# | 1×1 @ 165#
2) Clean & PJ – 5×1 @ 210#
Strength:
High Bar Back Squat:
– 385#; +7#, than my current 85% 1RM – Easy!
– 410#; +10#, than my current 90% 1RM – Easy!
Front Squat:
270#
Conditioning:
46 cal | 3rnds+4 | 3rnds + 15 | 33 cal
10×1 Snatches at 135 and C&Js at 185 every 20s
Cond
50cals
3+22
3+2
37 cals
BBG
1) Snatch – 98lbs (rounded down on my 75%)
2) C&J – 133lbs
Strength
1) Back squats – 220 & 235
2) Front squats – 185 – 3×190 – 195
Conditioning
36 cals
Amrap 1: 64 reps
Amrap 2: 63 reps
31 cals
Total = 194
Bbg
3 pos Snatch @50kg worked tecnique
3 pos Clean @70kg
Strength
Back squat
115kg
120kg
Front squat
75kg
Worked on getting deep in hole
Conditioning
42 cals
4 rounds
5 rounds
36 cals
BBG
1) 75
STR
1) 276, rx weight and time. 293,rx weight not time
2) 185,205,215,225,205. 225 pr
Cond
39cal
2 rounds + 18
2 rounds + 22
34cal
1/3/3
1) 0
2) 185
3a) 300
3b) 320
4) 225-225-245-245-265
Cond
41 cal
4 rds
3rds plus 15 squats
39 cal
M/22/195/5’11”
BB Gymnastics
1) 5X1 3 Position Snatch 145lbs
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% 185lbs
Strength
1a) 315-315-315f-295-295-295-295f, stopped
1b) 295lbs
2) 265lbs – hard!
Conditioning
440m run
2 Rounds, 15 pushups
2 Rounds, 4 Squats
Run 440m
BBG:
1.) 155
2.) 185
Strength:
1.) 265, 285
2.) 205, 205, 205, 205, 215
Conditioning:
45
4
3 + 5 Jump Squats
44
3 Pos. SN – 78.5kg
3 Pos. CL + PJ – 93.5kg
BS – 136kg + 145kg
FS – 100kg – 105kg – 107.5kg – 110kg – 112.5kg
Cond..
-50 Cal
-3R + 15 Push Ups
-3R + 3 JS
-40 Cal (ouch)
BB Gymnastics
Snatch 95lb no fails
Clean+1PJ 135lb
Strength
BS-225-235
FS135-135-145-155-165
Cond.
40 Cal
3 rounds +10
2 rounds+23
36 Cal
Pretty Solid for a 15yr old at 155lb BW. Could’ve done higher on CJ
BBG:
1) 85lb
2) 100lb
Strength:
1) 165lb and 180lb
2) 145lb
Conditioning:
38
2 rds + 15pu + 2 ttb
2 rds + 8 jumping squat
32
BB Gymnastics
1)3 Position Snatch: 160lbs, subbed with high pulls
2)3 Position Clean + PJ: 200lbs
Strength
1) Back Squat: 325/345
2) Front Squats: 265
Conditioning
51 Cal
3 rnds + 10 pushups
3 rnds + 10 jumping squats
42 cal
Snatch 160
C&J 215
BSquat 345
Front Squat 225-245
Cond: don’t remember 46/38 cals? 5 roudns/3 roudns?
BBG
1- snatch 75kg
2- clean and jerks 91kg
Strength
back squats
1- 148kg
2- 157.5kg
Front squats
125kg
Conditioning
row- 50cals
3+15
4+3
row- 40cals
BBG
1- Snatch 75kg
2- C&J 90kg
Strength
HBBS
1- 170kg (failed 2 and missed 2 due to putting the bar back on the racks)
2- 170kg (stayed due to poor effort on round 1)
Front Squat
130kg
Cond
1- 53cal
2- 4+3
3- 3+13
4- 44cal
BBG
Snatch – 83 lbs
Clean / Jerk – 103 lbs
Strength
Back Squats (Did low bar…) – 188, 198
Front Squats – 153, 163, 173, 183, 188
Cond
37 Cal
3 + 2
3 even
32 Cal
Long workout, but good. Feeling better on Oly technique, but still have so much to fix. I just can’t remember it all.
bbg
1/ 75kg
2/ 95kg
strength
skipped, having an easy week
cond
53cal
4
4
49cal
struggled with push ups and pull ups which is weird because normally i am pretty good with them.
BBG
1. 165
2. 201
Strength
1. 365 and 385
2. 385
Cond
48 cal
3 + 11 HR pushups
3 + 13 jumping squats
46 cal
s85/cj105/bs150/
bbg
65
80
s
127/135
100
c
150 du – rowers taken by class
3+4push
3+11jump
39cals
Doing own strength and oly program
Conditioning
47
4rounds
3 +7 rounds
38