>Apparently a new cycle brings a lot of questions. So many questions that it’s almost become comical. I’ll try to give a little more insight into what we’re doing, so LGA doesn’t have to light the entire internet on fire.
-All squats will be done with a Hi-Bar. I could go into a ton of detail about why this is the case, but they simply have more carryover to the lifts and are one of the biggest weaknesses for most of our athletes. No, I do not hate the Low-Bar. I’m not yet a complete WL snob. I do, however, know that a stronger position with the hips back, translates to misses forward. This means that until the hips forward version of the squat is the same or greater than the hips back version, the catch position will always be an issue. When you look like this with 500#, then you can worry about the Low-Bar squat…
-Stop asking about the Smolov calculator. Please. I’ll give you detailed instructions on what increment to use for next week’s increase, and you really don’t need to worry right now because IT’S NEXT WEEK.
-Some days we will be squatting before BBG, some days we will be squatting after. Please don’t freak out because of the change in the template, it’s supposed to be like that.
>Paul Castaneda – Snatch + 3 Snatch Push Press @ 260#:
WOD 130619:
Strength 1
Smolov 1/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
BBG
1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.
Strength 2
1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.
We ain’t got time for no shitty met-cons!
Truth. Too busy squatting for jump rope.
We should just give up all this ridiculous barbell business and do “death by jumping jacks”!
So what you’re really trying to say is stop complaining and do what coach says? Hmm, sounds crazy.
I still feel the need to question every aspect of the template. You should probably give out your personal cell # so any of us can call anytime for clarifications. Or just text you, “power or squat?” like 5 times a day.
wouldnt matter, Rudy never answers the phone anyway.
He says… Not 20 minutes after getting off the phone with me.
+1
Strength 1:
Done @ 242.5#
BBG:
1) Hit 195, 10 below PR, felt great
Done at 175
2) Hit 235, 10 below PR again
Done at 205
Strength:
1a) Did body weight, bicep has been bothering me
1b) Body weight as well
1c) No reverse hyper in the box, subbed GMs @ 95#
I’m so happy with this cycle I could just pee…
Hmm, maybe HQ can send over a video team?
Fuck HQ and all the reeboks they walk around in…
Reebok lost me long ago. Air pumps are for tires and balls—not shoes. No amount of shitty, opportunistic marketing can bring me back…
You know what they say about wearing Nanos?? Wearing them is like getting a blowjob from a guy… Feels good until you look down and realize that you’re gay…
hahah
These threads make me so happy…
It will be exciting to see how long the BBG and other Strength part will continue to be on the schedule. Last time I did Smolov, that was the only thing I did, and I could barely walk between my sessions <3
Folks, WE ARE ONLY DOING SMOLOV JR FOR THREE WEEKS
We are NOT doing the full 13 week want-to-kill-yourself-version, as clarified in Monday’s post
We are transitioning to the Hatch cycle after that, while still a challenging program, is much more suited to the volume of work this site provides and was previously incorporated from late 2011 to early 2012
Fuck me I used to think LGA was an asshole but I am seeing what drove him a little crazy
Could not have said it better myself, thank you.
Me….an asshole…..WHAT?!?
ASSHOLE TIP O’ THE DAY:
Pick heavy shit up. Put heavy shit down. Shut the fuck up. Repeat.
+1
ohhhhh my goddddd. i just want to get back to squatting and snatching and do full squat clean and jerks :((((( this template is such a tease. going friday to get my hips checked out, til then, i must rest and be smart 🙁
I feel you. Still can’t barely walk.
The new cycle with the Smolov could be challenging for those who are following the Outlaw program but only get a chance to be in a gym 3x a week. Missing 2 squat days for a week (M and W, instead of M-W-F-Sat). My question, would it be fine if the Smolov cycle goes beyond the 3-week time (excluding the deload/retest week) to 6-weeks due to limited time in the gym? Ex. Mon and Wed squats (done) and then the Friday and Saturday squats (done the following week) and so on. Please advise. Looking forward to the results of this!
Fil, I’m going to be kinder than a whole lot of people here, and probably a lot kinder than you deserve for asking a question like this… The Smolov cycle is squatting 4 days a week dude. If you aren’t doing that, you’re not doing the cycle. If you are only going to the gym 3x a week, you aren’t really following “Outlaw” either. I’m not exactly one to go off on anyone else for “not following the program” as I tailor the program towards my goals while I wait for the S&C program to roll out (hint hint Rudy), but for fuck’s sake kid, don’t ask anyone to completely overhaul the template for you because you can’t follow it. If this was a matter of tweaking it, fine; but it seems like you just want a way to say you “follow the outlaw way” when you’ve made it pretty clear that’s rather far from the truth. I hope you find something that works for you, but pro tip: this probably ain’t it.
Yes.
Where’s that “Do whatever the FFFFFUCK you wanna do!” video when you need it?!
http://youtu.be/rdh54tBip5U
If you are only getting to the gym 3 times a week you aren’t doing Outlaw and you aren’t doing Smolov. If you want to follow the program then cut the excuses and figure out a way to get your ass in and do the work. I work 60+ hours a week and have 3 kids and a wife at home that require my attention when I’m not working, but I wake my ass up at 4:30 every morning and put in the work because I want to be an Outlaw and I want to be at regionals next year. Don’t ask how to bastardize the program, either do the work or don’t.
Squats) 130kg
Snatch 1 rep) 110kg
Snatch EMOM) 100kg
Rest of the work this arvo.
C&J 1 rep) 140kg
C&J EMOM) 120kg
Strength 2
1a) 30kg
1b) check
1c) check
Felt good to hit those numbers after a couple of days of solid lifting!
Strength 1 290
BBG shoulder giving me problems, will try to make up tomorrow
Strength 2 a) 45# b) bodyweight c) 15#
First off, please don’t be a lazy asshole and just read the outlaw doctrine. That will answer about 90% of your questions. The other 10% is for “FAQ’s for Dumbass Noobs”. If you are new I am stoked that you are joining the outlaw way. You are going to see tremendous gains. Don’t questions the programming, just fucking do it and get some!
P.S. Loving the volume for the smalov program
I am loving all of these asshole posts. Finally, people are starting to see it from my perspective. I swear I don’t know how some of you make it through everyday life.
Either STFU and follow the blog, or do WHATEVER THE FUCK YOU WANNA DO? It’s that simple. This shit is free, if you can’t follow it as written, then figure out how to change it YO DAMN SELF!!
+1
Google is your friend. YouTube is a big help. And Vimeo will do in a pinch.
HBBS@225#.Ouch
BBG
1)155#,165#(F)/140#
2)185#,195#(F)/165#(missed the last jerk. I was just burnt out.
Pull-Ups worked up to 53#
GHR done
Good mornings as a sub, used 95#
1. 305 – felt light and fast.
2. Snatch: 245 – 215 EMOM, 1 miss.
2. Clean & Jerk: 305 – 265 EMOM, No misses.
Quick GHD work – took a group out to run hill intervals.
A-ha! Are you who I think you are?
M/34/170
BBG: all at 225 (smoother than monday, but slower)
S1
Snatch :145 emotm @ 135 (2fails on 1st and 3rd minute /slick grip)
C&J: 205 emotm @ 175
S2
Pullups all at 35#
Subbed Roman chair SU (7sec decline, fast up)
Subbed Good mornings @ 95#
M/F/S = MuthaFukinShitmyself…seriously coach?
2/7/4
#TheOutlawWayAfghanistan
Squats @ 285
Snatch 225, emom @ 205
C&J 275, emom @ 235
Pull-ups @ 15#, GHR @ 15#, Rev Hyp with 10# DB
#TheOutlawWayAfghanistan
Like
Smolov
7×5 @ 105kg
BBG
1) 90kg in 12min, then OTM @ 81kg
2) 100kg in 12min, then OTM @ 90kg
Failed 110 because i had no legs left, and failed jerk @ 105kg
Other strength
Ran out of time (had a class to run)
Well if it isn’t Aaron Griggs, how are you mate? 🙂
Haha going well.. tired legs though 😉
Strength 1
HBBS: 265, 245, 255, 255, 255, 255(x4), 255 (x3) (failed for the incomplete sets)
BBG: After Work
Strength 2
1a) Unweighted-Rhabdo Recovery..really struggling with pull ups as thats what I injured myself with…strange strange (embarassing) feeling
1b) Check
1c) Check
STR 1 – 210#
BBG –
1) 185, 170 – 3/6
2) 205, 170 – 6/6
No STR 2
any outlaw friendly gyms in the Richmond area?
Richmond Virginia..
Strength 1: 7/5 @295 no misses
BBG:
-snatch max-195 (way off 235)
– 3/5 @175
-clean max- just used 245
– 5/5 @205
Strength 2:
-Pullups- no misses (35-35-44-53lbs)
-GHD
-hypers (70-79-120-120lbs)
Strength 1: 7/5 @295 no misses
BBG:
-snatch max-185 (way off 225)
– 3/5 @165
-clean max- No time to find 1RM so started with 75% (225) and switched to 255 on third rep
– 5/5 @ 225, 255
Strength 2:
– This evening….
– 245lbs 7×5
-pull ups 16kg kb
-good morings 140
Strength – 245
Snatch – 215. Failed all 5 attempts at 195. Bad day
C & J – 245. 5/5 @ 205
Weighted Pull-ups 25/35/44/53
Strength 1) All sets at 265 Lbs
Snatch – 205lb – EMOM at 185 w/ 1 miss. Shitty technique and lost it forward.
Clean&Jerk) – 255lb – EMOM @ 225lb no misses – Holy squat volume. Getting out of the hole on the last couple was a challenge.
Strength 2 hopefully this afternoon or tonight. Ran out of time.
hbbs-225# felt good. Last set was tough.
bbg 1- 145# – used 135 for EMOM
bbg 2- used 165#
* felt pretty sore and tired this morning. Weights felt good but definitely wasn’t at max effort. Battling some crazy blisters.
Strength 2-
Only had time for strict pull ups.
1) 240# smolov
BBG
1) 145# 1rm 130# EMOM
2) 205# 1rm 175 EMOM
35# weighted pull ups
everything else complete
#afghanoutlaw
M/37/210
HBBS 7 x 5 at 300 done
Snatch 175 (-30)
157 missed 2 on emom work
Then the mailman came and dropped off a large package of VAGINA. So had to call it and head to work, hopefully can finish rest this afternoon.
So put big boy pants on and after reading a few of pavels quotes like this
“You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting”
Clean and jerk 245 , clean 265 missed jerk.so did with 205 6/6.
Then pull-up 35-65, GHR ouch, reverse hyper 155.
Lets rest!!
Loved the mailman comment
Smolov
7×5 @ 300#
BBG
1) 215# in 12min, then EMOM @ 195 (5/5)
2) 245# in 12min, then EMOM@ 205 (5/5)
Weighted Pull-ups: 25/35/44/53
Would it recommended to separate strength 1 and 2 if time allows?
You do strength 1, then you do the weightlifting, then you do strength 2. Cheese and crackers these dumbass questions are insufferable.
No
I’ll go the other way here and say sure, if you want to split it up that’s fine. Most people, though, don’t have the time. And with reverse hypers it can be useful to do them after you squat while you’re warm and not out of the blue. /2cents
HBBS 280# at 5,5,3, 275# 5,5,5,4.
Snatch 125 for 1 rm of day.
C&J 175 for some reason legs were not working for me on the jerk.. oh must be the squatting..
Weighted Pull Ups 45 lbs for all sets.
Strength 1
1.) 265
BBG
1.) 205# – 6/6 @185#
2.) 245# – 6/6 @ 210#
Strength 2
1a.) 53, 62, 62, 62
1b.) done
1c.) 220#
Ilya Ilin!!!!!! Let’s go!!!!
Strength
7/5@325 no misses
Bbg
Snatch 235
5min emom@210 1 miss
C&j 275
5min emom@250 no misses
Squat – 235#
Snatch – 155#
C&J – ended up being just Cleans – 205# and I looked nothing like the guy in the picture at the bottom…
Pull-ups- 53#
GHD and reverse Hyper – done
HBBS- based off 300 (225)
Sn-175 eassy, missed 195×2
Sn EMOTM- 160 5/5
CnJ- 235 no missed along the way
CnJ EMOTM- 200 5/5
Weighted Pull-ups- 18# hung from purple band
GH raise- done, easy-weighted next time
Reverse hyper- unweighted on GHD-need a reverse hyper ASAP
Strength 1: @225#
BBG:
1) 12min Snatch: 170#
EMOM: 155# (no misses)
2) 12min Clean & Jerk: 225#
EMOM:190# (no misses)
Strength 2:
1a)30#-35#-40#-45#
1b)done
1c)160# across
I’m one of the facking noobs. In all seriousness it’s embarrassing posting these because of how low the weight is. But, I’m buying in Rudy. MAKE ME A MACHINE
HBBS – 165lbs
Snatch – 1RM for today was low after Smolov. Hit 155lbs
Snatch EMOM – 135lbs
Clean and Jerk 1RM – 175
EMOM – 155
Pull-ups – 50lbs
GH Raises – Check, adding 10lbs next time
Reverse Hypers – Done on GHD with some kinda weak bands, first time doing them still hard as all get out.
Don’t be embarrassed about “low” numbers. There are a ton of beasts following this program, and it’s easy to get discouraged. The best thing for new people is to follow the program as best you can, and trust that the gains will follow.
smolov: 110kg
only did the 4×5 w pullups – unweighted -16kg – 28kg – 32kg
skipped the other stuff -> backpain
Squats-#285
Snatch- 215/emom 195
Clean and jerk- 275/ emom 225
Pull ups-20-30#
Complete
#theoutlawwayafghanistan
What do you think or suggest with regard to splitting up the work load into two sessions at the gym?
If you have the time it is not a problem especially if if leaves you fresher for the hard stuff.
Strength1:
285#
BBG:
Snatch 175#
EMOM 160#
C&J 225#
EMOM 190
Strength2
1a-45#
No reverse hyper machine in afghanistan
squats 285
snatch 180, emom 160
c+j 225, emom 200
pullups 30,30,40,45
ghr-check
rev hyper-mini band rigged to back ext machine
Strength:
127.5Kg
BBG:
1) 90Kg/85Kg
2) 110Kg/95Kg
Strength 2:
1a) 6Kg-10Kg-10Kg-10Kg
1b) 5Kg
1c) 20Kg hug a twinkie
1) 7×5 @ 250
2) 185, 4/5 @ 165 snatches felt like crap today
3) 235, 5/5 @ 200
The rest I will finish this afternoon
Strength 2
A) 4×5 @ 44#
B) done
C) done
Squats – 235#
Snatches – 155#/140# – no misses
C&J – 185#, 200# (fail)/ 165# – no misses
It’s sad how low those numbers are…
Weighted PU done with a 20# vest
No gas left for the rest of it
MFS 236
Str –
@300
Bbg –
1) 265, 240 emotm
2) 295, 265 emotm
Str 2 –
1)62
2)bodyweight
3)260
^^What the fuck am I doing with my life?
Military right? Ive followed your posts and it looks like you are getting more comfy with a barbell
Strength:
150#
BBG:
1. 115#
2. 145#
Strength 2:
1a. No weight, 5#, 10#, 15#
1b. No weight
1c. 220#
Squat @ 205lbs.
Snatch @ 140lbs.
C&J @ 185
PU @ 44lbs.
GHD – done (used hands for assistance)
Reverse Hypers – done
Squats @170
Max snatch @110 (-15pr) no misses on amrap
Max cj @140(-20pr) no misses on amrap
Only up to 5 pounds on strict pull-ups
Raises unweighted
Hypers at 90
Back/core is so done
Squats: done
BBG:
snatch: up to 85kg, used 25 min. 7 tries on 90kg (5kg pr)
No missed on WOD
Clean and jerk: got 100kg, could not stand up with 110kg.
NO wod due to elbow pain
Strenght 2:
25-30-32,5-35
1-1-1-1
90-90-90-90
HBBS at 220 moving fast
Snatch up to 175
C/J up to 215
Didn’t push it today
a) 25#
b) 0#
c)180#
HBBS @ 288#
Snatch- 227# PR – EMOM @ 205# (1 miss)
C&J- 255# – EMOM @ 217# (no misses)
Strength 2
1) 55#
2) Done
3) 65#
Strength 1:
-198#
BBG:
-1) 135# PR/ EMOM @ 121.5#
2) 170#/ EMOM @ 145#
Strength 2:
-a) 10#
b) without weight
c) green band
HBBS @ 230
Snatch 175 / EMOM 155 (2 misses)
C&J 235 / EMOM 200 (no misses)
Ran out of time for strength 2
HBBS @ 112,5 kg
Snatch 95 kg EMOM 0/1/1/1/1
C&J 105kg EMOM 5/5
Strength 2 tomorrow… disappointing day, SN and C&J just sucked…
SN EMOM @ 85 kg
C&J EMOM @ 90 kg
too stupid to do a complete post…
Strength 2)
1a) 24/28/32/36 kg
1b) done, build up a station with heavy loaded barbell, towels and yoga-mats under the knees, worked pretty good, felt tension in the hamstrings
1c) subbed with Good Mornings 70/80/85/87,5 kg
Strength 1
HBBS @ 235#
BBG
1) 1RM snatch 205# (-5# pr)
EMOM @ 185#
2) 1RM CLEAN/jerk 245# (same as previous)
EMOM @ 220#
Strength 2
1a) @ 45#
1b) done
1c) with 10# wallball
Hey everyone! This is my first post; definitely new to Outlaw programming and feeling new (and weak) compared to you guys! Looking forward to following the programming!
HBBS @ 195#
Snatch 115#/ EMOM @ 105#
C&J 135#/ EMOM @ 120#
Pull-ups: 30/40/45/50
No weight
Subbed 80# good mornings
Stay the course and do NOT deviate. Best of luck to you!
Thanks Cameron! Did some research on reverse-hyper substitutions (probably should have before the workout) but do you have any preferred suggestions for someone who doesn’t have one?
You were on such a good role…step 1: read outlaw doctrine 2: read FAQ (both of them) 3: use google
My research WAS through Google! I just copied other people and did the good mornings before Googling myself though… Will be better prepared next time! Thanks!
Strength 1: 280#. No misses.
BBG:
1) 225. EMOM @ 205, 1 miss
2) 265. EMOM @ 240, 0 misses
Strength 2:
1a) 45-50-55-65
1b) Done, but ouch.
1c) Done
Squats @ 345
Snatch: 185/165 5of6
Clean and Jerk: 285/235 5of5
S2:
1A) 40lbs-58lbs-60.5lbs-63lbs
1B) done
1C) Done
1/2/4
#theoutlawwayitaly
Nice work, brother. P.S. Going to copy out the #, hope you don’t mind! Y’all are still the trendsetters!
Strength 1: 220# No fails
BBG:
Snatch 155#. EMOTM @ 140, 1 Miss
C&J 220#. EMOTM @ 185
Strength 2:
a. 20 LB
b. Done (first time – brutal)
c. Don’t have
Strength 1
#235
BBG
1)#115 EMOM #105
2)#185 EMOM #160
Strength 2
1a)#15
1b)#15
1c)Blue band
Idk how I survived this
#TheOutlawWayAfghanistan
HBBS: @75% (335) 335,335,335,335,335,335,335; 7for7
12min MX Snatch: 225; 5Min EMOM (205) 5for5
12min MX C+J: 290; 5Min EMOM (245) 5for5
Strength2: Completed all required work
Strength: All squats @ 195# (80% 1rm)
BBG:
1) Worked up to 130# , 5# PR. Still having issues with dropping under the weight.
Emom @ 120#
2) Skipped the jerk portion, had a weird pain in both my elbows for some reason, stuck with power cleans instead. Worked up to 190#.
Emom @ 175#
Strength 1)
310
BBG)
165# emom at 150#
245# emom at 210#
Strength 2)
1a)20#
1b)BW
1c) subbed back extensions used blue band
M/17/155
HBBS: 215#
BBG:
Max Snatch at 165#, no misses EMOM at 145#
Max C&J at 205#, no misses EMOM at 175#
Strength:
Pullups – 45#
GH Raise – Done
Hyper – No hyper machine, subbed hamstring curls (130#) and back extentions
Squats @ 60 kg
Snatch: 50 kg, EMOM @45 kg, 1 miss
C&J: 65 kg (new PR with +5 kg), EMOM @59 kg
Strength 2: Pullups just with own bw, gh raises done, reverse hypers on ghd.
My poor poor little baby quads..
MFS – 2/2/7
Smolov: 265
Snatch: 185 (93% of 1rm)
Snatch emom: 4/6 @ 165
C&J: 235 (90% of 1rm)
C&J emom: 6/6 @ 200
Strict PUs: 53×2, 55.5, 58
GH raise: done
Ghd back extension(no reverse hyper)
What a fucking awesome day.
Strength 1: @235
BBG: Did not do
Strength 2: 1a) 4×5 @ BW; 1b) No GH machine, did 4×10 swiss ball leg curls; 1c) No RH machine, did 4×10 swiss ball on top of bench hypers
Strength 1, smolov 1/2
112,5kg
BBG
1) 70 kg, EMOM for 5 minutes: 62,5kg
2) 90 kg EMOM for 5 minutes: 77,5kg
Strength 2
1a) 16kg,20kg,20kg,20kg
1b) Check
1c) 4X10 Goodmornings – 70 kg
70 kg, 70 kg, 70 kg, 70 kg
str1
285
bbg
220,200 5/5 EMOM
280, 250 5/5EMOM
str2
1a)53 across
Any Outlaws around Montrose, PA. Ill be there from this Sun night unit Thurs.. Looking to WOD somewhere.
HBBS@ 340
Snatch: 1rm@255 EMOM@230 1 miss
C&j:1rm@300EMOM@ 275 no misses
1)a)b)c) done
Strength 1
#230
BBG
1)#135 EMOM #120
2)#185 EMOM #160
Strength 2
1a)#10
1b)free weight
1c)Blue band
#TheOutlawWayAfghanistan
Squats) 116kg
Snatch 1 rep) 85kg
Snatch EMOM) 77kg – 3 misses
CJ 1 rep) 110kg
CJ EMOM) 93kg – 0 misses
Strength 2
Check
Rest of the work this arvo.
Strength 1)
220.. Felt solid today.
BBG)
165# (3# PR) emom at 145# where i proceeded to hit 1/5. I was all over the place.
205# (-10#) emom at 185# Hit 4/5.
Strength 2)
1a)20#
1b)BW
1c) Good Mornings with 75#.
I am completely spent now.
Smolov @240
BBG- numbers way down today
Snatch- 160 (pr 185)
EMOM 140 no fails
Clean and jerk- 220 (pr 250)
EMOM 190 no fails
Strength 1:
1.) Smolov : 235 no misses
2.) Snatch 210 ~ 88% EMOM 190 ~ 5/6
3.) C&J 270 ~ 98% EMOM 230 ~ 6/6
Strength:
1a.)35, 40, 42.5, 45
1b.)completed
1c.)80, 90, 90, 90 ~ Jerk Block Reverse Hyper
8/2/2
HBBS@ 245 (best part of today’s workout)
snatch 165lbs (max is 185 i do not know why it was so shitty today past 85%)
EMOM@ 150 no misses
Clean and Jerk 225 (head was really not in it idk why i was not sore at all the pull off the floor was super slow)
EMOM 190lbs no misses.
a)b)c 20lbs pull up, subsituted reverse hypers with 75lbs good mornings then 95 lbs
(Overall what was in the way is that at weights that are below 85% of my max lifts 185 snatch 255 clean and jerk, they are easy but i just sucked big time on near maximal efforts. Any reason why?)
1) Smolov: 7×5 @ 290, no misses
2)
BBG1:
200# snatch (15# PR from last weeks testing)
180# EMOM, no misses
BBG2:
235# C&J (-10 PR from last weeks testing)
200# EMOM, no misses
Strength 2:
Pullups: 35, 53, 53, 60.5
GH: done x 4
Good Mornings, 75, 75, 95, 95
felt awesome today. great day
back squat at 115#, Snatch up to 95# and EMOM at 90#…only the last one was super sloppy all the others were good. C&J EMOM at 105# Pull ups at 15# 2x then 12# 3x – maxed out on the last set. GH Raises done.
Strength 1
340#
BBG
snatch 195# emom 175#
clean & jerk 275# emom 235#
Strength 2
completed
Good Shit!
BBG: 235
1) 195
2) 235
1a) 35,45,70, 80
S1: 205#
BBG 1: 155#. EMOM @140#
BBG 2: 200#. EMOM @ 170#
S2: DNF
So glad tomorrow is a rest day.
Strength 1:
256#
BBG:
Snatch 205#
EMOM 185# 4/5
Clean n Jerk 235#
EMOM 200# 5/5
Strength 2:
1a) 20,25,30,35
1b) done
1c) green band resistance off GHD
Strength 1
267#
BBG
1) 185/170
2) 225/195
Strength 2
70#
rx’d
215#
In other news you need your legs for oly’s…crap
1) 275
2)235 then 90%
3)265 then 90% (crap I did that wrong)
Strength 1:
7×5 @75%
165#
Bbg:
1) 130#, 115 emom
2) 135#, 115 emom
Strength 2:
1a) 20#, 3×10#
MFS: 5-7-7
Strength:185,220,220, 220,220,220,185
BBG: DND. No time.
Strength 2: 1a) 45 sec rest. 25,30,30,25
BTW, the spectre of squatting again today was much worse than the actual squatting again today. Interested to see what Friday brings.
Squat) 175#
No snatch or cleans.. Saving it for our mini oly camp tomorrow with Spencer.
Pull ups done with 20# weighted vest
Ghd) done
Reverse hypers: done with 10# plate
Spencer’s camp is Great, if you haven’t been already!
I am excited… Not an actual camp of his but my coach (Mike Poppa) was able to get him for a few hours while he is in our area for another camp.
strength 1: 150#
bbg:
1) 145 emom 130#
2) 165 emom 140#
strength 2:
1a) 25#
1b) check
1c) subbed good morning 95#
HBBS: 7×5 @ 160 (215)
*Fast, only began to slow on last set.
Snatch: (110 1RM) 100 EMOM
C&J: (145 1RM) 125 EMOM
1a. 5-5-5-BW
1b. Done
1c. 30-50-50-50
3/6/4
Drained… Just absolutely drained.
Strength 1:
HBBS @ #160
BBGym:
1) Snatch- #105 EMOM #95
2) Clean&Jerk- #145 EMOM #125
Strength 2:
a) 4-3-2-2 Strict Rest with Purple Band
b) Body Wt
c) #75 Good Mornings (no Reverse Hyper equip)
Strength 1 – 236
BBG
1. 175/160, one miss on 4th emom
2. 215/185
Strength 2 –
1a. 53
1b. Body weight
1c. Good mornings at 95
HBBS done at 315
1rm snatch 195
Emom @175
Done for the day im a bitch, tweaked shoulder somehow on first c&j
Smolov – completed, barely @ 220, tested my will!
Snatch- up to 185# for the day, completed the EMOM
Felt completely drained called it a day….in other words I’m a pussy!
Working nights right now, and I am debating whether i should be doing IF with this kind of volume. Anybody else having issues?
256#
BBG:
Snatch 175lbs (missed 190 3 times, would’ve been 5lbs PR, let the bar get away from me plenty of height though.
EMOM 157.5- 5 for5
Clean&Jerk 205#
EMOM 175- 5 for5
Strength 2:
1a) 25, 30, 30, 30
1b) done
1c) Done regular
BTW Holy Legs Batman….
7×5@270
Snatch 200
Emom 180 6/6
Pwr clean+ Pwr Jerk
240
Emom 205 6/6
HBBS
-375
BBG
1)275 Snatch
247.5 EMOM (1 miss)
2) 335
301.5 EMOM (1 jerk miss)
Strength 2
1)25
2)BW
3)40# ankle weights on ghd
Following since Nov.
Strength 1: 7×5 310
BBG: 1. 185, emom 165, 1 miss
BBG 2. 230, emom195
Strength 2: 1a. 25, 40, 40, 45
1b. 4×8 super hard
1c. 4×10 done
Here’s my test week, snatch up 50 lbs, C/J 30 since Nov.
Test Week: Snatch: 215#, Clean and Jerk: 250#, Push Press: 245#, Deadlift: 425#, High Bar Back Squat: 415#, Outlaw Snatch Efficiency Baseline: Used 170#: 17/20 Reps, 500m Row: 1:30.7, Isabel: 3:12. Clean: 260#, 150 Burpees 9:22, Muscle-Ups 11/9, 1 mile 5:40
Strength:
Strength:
1) Off 310 (235)
BBG:
1) Off 165 (150)
2) Off 215 (180)
Strength 2:
1a) 35×2, 25×3
1c) GM’s @135
3/8/8
Smolov- 250#
BBG:
1) Snatch- 185#, EMOM 165# (no misses)
2) Cln+Jerk- 245#, EMOM 205# (no misses)
Strength 2:
1a) 45#, 55#x3
1b) BW
1c)BW
HBBS: 275 lb. for all 7 sets
Snatch: 210, emom @190 (1 miss)
C&J: 260, emom @225 (no misses)
Weighted pull ups: 53,53,60,60
GH raises: done
reverse hypers: done
Strength 1
HBBS 7X5 @ 75% – rest at least 2 minutes
300#
BBG
1) 12 minutes to work to a max Snatch for the day, then:
205# (nostraps)
EMOM for 5 minutes: 1 Snatch @ 90%
185 (nostraps)
2) 12 minutes to work to a max Clean & Jerk for the day, then
275
EMOM for 5 minutes: 1 Clean & Jerk @ 85%
235
Strength 2
1a) 45,55,65,75
1b) Body weight
1c) 100#
SPlates5#
BBG:
1) 235# EMOM @ 210#
2) 275# EMOM @ 235#
S2:
Pull Up’s @ 53#
RH @ 240# (would Add More But I Need More Iron Plates)
Strength 1-
Back squat 256# all 7 sets
BBG Snatch- 190#, EMOM-170#
C&J-233#, EMOM-200#
Strength 2-
a)Weighted pullups 15#x2;22#x2
b)done
c)done
Squat: 335 for all sets except first 2
Snatch: 215 for today – 195(3/5)
C&J: 255 for today – 225(5/5) – Did power clean for all cleans today.
S1) 250# hurts so good
BBG1) 195#/175# no misses
BBG2) 235#/200# no misses
S2) going to get to it I promise
Squat at 215 (Based of 285)
Snatch: 175 (New PR) Proof that Outlaw works, that and watching Chad Vaughn Youtube videos for an hour last night
C&J: 205 (Legs were wrecked, I had no speed on the Jerk) I cleaned up to 225 but could just not get it overhead
No strength part 2, the wife’s car broke down while I was at the gym, nothing like your phone ringing when you are upside down on a GHD…
Thanks Rudy, I love smashing the guys I work out with due to your programming.
Also last rant, please try google before you post stupid questions…Just a thought.
Also EMOM done.
1) 240#
BBG:
1 rep-155#, 140# emom
1 rep-205#, 175# emom
2)
A-25# all 4 sets
B-Old fashioned GHR
C-Good mornings @ 65, 75, 75, 75
Strength 1
complete @275#
BBG
1) 205#
EMOM complete @185#
2) 255#
EMOM complete @215#
Strength 2
1a) 53# across
1b) complete
1c) sub good mornings @95# across
M39/185#
1)235#
snatch 135#
C&J 215# PR
strict pull up – 45/45/35/35
had to skip GH raise/reverse hypers
Strength 1: 260#
No time for anything else
S
1. 311.5#
Complete the rest later
220# for squats
160# snatch
145# snatch no misses
225# clean and jerk
195# clean and jerk no misses
Just did strict pull-ups
GH raises. there’s just suck
Reverse hyper with a 20lbs med ball
I went into today with the idea that I would have a shitty time being sore as fuck! My snatch has been pretty week the last few weeks but today actually felt really good.
Stayed really close to my PR lifts
Strength: I have a comp this Saturday and I’m still so sore from Monday that I was afraid if I did today’s HBBS that I’d be really sore for Saturday. I don’t know if that was what I should have done but I now I feel guilty! Back squat is my thing and I was so stoked to complete these 4 weeks and not miss but this comp kind of skewed things for me 🙁
BBG:
1) max of 100
2) max of 135
Strength 2:
1) 15# for all sets
26/165#
2/3/4
Squats: 235#
Snatch:
1RM: 155# (My snatch is fn terrible…Grrrrrrr)
EMOTM: 135#
C&J:
1RM: 225#
EMOTM: 190#
Strict pull-ups: 40#
GH: Just BW
Reverse Hyper: Just BW (i.e. no bands)
So glad tomorrow is a rest day…
Squat 250 form feels nice and on point
Snatch emom 195, missed the stand on last two
Clean and Jerk emom 255 felt great
Pull Ups @ 60#
GH Raises feel like they will just make my hammys explode one of these days
Reverse Hyper 225 new movement, not too sure I’m activating the right muscles/forms right, seemed like a lot more dick smushing than anyone should tolerate.
Only had time for squatting and max lifts today. Will make up Strength #2 tomorrow.
Strength
@ 306#
Snatch up to 275#.
Stoked on this. Tied my PR and the heaviest snatch from the floor in a long time. Have no clue how I did it after the squats.
C&J up to 306 (24# under PR)
No time for EMOTM or other strength.
BBG
Strength 1:
Done @ 345 lbs
BBG:
1) 225 lbs
EMOM – 5/6 @ 205 lbs
2) 300 lbs
EMOM – 6/6 @ 255 lbs
Strength 2:
1a) 35, 40, 40, 40
1b) Done
1c) 340 lbs
Strength 1: 227#
BBG:
1.) 195# max (5# PR), 175# reps
2.) 215# max (-10#), 185# reps
Strength 2:
1a.) 25#-25-40-40
1b.) done
1c.) 45# good mornings instead
Tried to work on my back angle (from a couple days ago) and it helped a lot. Still needs improvement though. Feedback please!!
Hips come up to fast relative to the bar. Looked like the same speed from the floor, you hit most of the key position point but we are accelerating FAST after the bar gets past the knees. Like shifting gears.
Squat @255lbs
BBG
1) Max 135lbs EMOM 125lbs
2)Max 225lbs EMOM 195lbs
Conditioning…32lbs weighted PU, had a hard time the the GH raise, 115lbs on the reverse hyper
Strength 1
230#
BBG
Snatch to 67.5; 60×6/6 EMOM
C&J to 82.5; 70×6/6 EMOM
Strength 2
(subbed Goodmorning for reverse hyper)
BW x sets across
BW x sets across
95# x sets across
Strength 1 – 225
BBG
1) 175max, 155 no misses
2) 225max, 195 no misses
Strength 2
1) 35,45,53,53
2) body weight
3) used black band while lying over GHD
Strength 1) – 315 – Felt better than Monday
BBG –
1) – 235 (-15)/ 205 emom
2) – 285 (-32)/ 255 emom (no misses on 1 or 2)
strength 2) –
1. 10, 10, 15, 10 (strict pull ups are nota strength of mine).
2. body weight
3 (not done, no reverse hyper)
Strength
315
BBG:
235/205 (-15 from pr)
285/255 (-30 from pr)
Strength:
10, 15,10,10
bodyweight
not done, no reverse hyper
Squat @200
BBG
1. 145# rm
1a. 5×130# no misses
2. 185# rm
2a. 5×165# 1 miss
Strength2
Will do later
Squats @ #184
1rm snatch 143, emom snatch @130. Failed rep4
1rm c&j 154. Emom @138 all 5.
4×5 strict pull-ups #30
Ghetto ghr 🙁
Ghetto reverse hypers 🙁
Squats@190
1)155
EMOM:140
2)175
EMOM:155
3a)15×2 25×2
3c)50
1) 205
2) 135
No cleans, cond or strength
Squats @ 215
Snatch 155 5# pr
Emom 140
Clean jerk 225
Emom 190
Pull ups
55-60-65-70
Had to sub ghr for good mornings all sets at 95
Squat – 245#
Snatch – 135#
No cleans, cond or strength
Strenght 1
HBBS 7×5 at 275#
snatch up to 185(~90% 1rm) no fails at 165… think I just missed time to try heavier since it felt pretty strong in the hole, just slow to get up…
clean and jerk up to 255 and no fails at 225 feeling pretty good
strenght 2
1a ) 70#-96#-114#-125# could have been a little cleaner for the last rep but i’ll get that next week i’m sure about it oh and thx for programming this coach been a long while I did this cause it’s kind of a candy for me 😀
http://youtu.be/S_sL7vxOzVQ
have fun with the critics if it can help me get better !
1b) BW
1c) done with rubber band on GHD
Strength 1: 7/5 @295 no misses
BBG:
-snatch max-185 (Still recovering from injury)
– Missed 1st but hit everyone after. @165
-clean max- 245 couldn’t get under 255 which is embarrassing from me.
– 5/5 @210
Strength 2:
-Pullups- no misses (35-40-45-45lbs)
-GHD
-Subbed Goodmornings 4×10 95lbs
Squats 330# (dead)
Snatch -185 couldn’t move bar. Made all at 165#
C&J – missed jerk at 305. Worked off of 275#. Hit all at 247
Strength 2 – done.
Strength 1: 7×5 @ 110#
BBG:
– Snatch: 85#, EMOM 5/5 @ 80#
– C&J: 105#, EMOM 5/5 @ 95#
Strength 2:
– Strict pull-ups (4UB, 4UB, 3UB, 3UB)
– (sub) GHD back ext. 14# medicine ball
– (sub) GHD sit-ups, 14# medicine ball
smolov at 250
felt sore and tired snatch stopped at 185, used 175 for other stuff and missed a couple wow.
no cj
strength stuff, ghd raise, weighted pullups, reverse hypers done
HBBS – 196lbs
BBG – snatch 150.5lbs
Snatch EMOM – 145lbs – made all 5
BBG – clean & jerk 200
C / J EMOM – 185 – only missed last jerk
Pull ups with 10lb db
No GHD
Rerverse hyper -134lbs
Strength 1) HBBS 60kg
BBG 1) 65kg then emom at 58kg
BBG 2) 70kg then emom at 60kg
Strength 2)
Weighted pull-ups 10-12kg
Reverse hyper 60kg
HBBS 7×5 @ 275#
No bumpers so i kept the weight light for BBG. Dropping iron weights from over head can be loud
Snatch: EMOM 115
Clean/ Jerk: worked up to 205, used 175 for EMOM
Everything felt good until about an hour after the workout. Feels like i was in a car accident. Friday should be fun
HBBS 7×5 175,195,195,205,215,214
Snatch, 127
C&J, 165
S
Strength 1:
Done at 220#
BBG:
1) 165# today, emom at 150# no misses
2) 225# today, emom at 190# no misses
Strength 2:
Done
Felt like dog shit after the squats
Strength
1) 290
BBG
1) 195 EMOM 175 (1 Miss)
2) 245 EMOM 215 No misses
Strength
1a) 60/65/70/70
1b) Did
1c) Did
1/4/3
1) 250
2a)190 EMOM 175 No Miss
2b) 225 EMOM 190 No Miss
3a) 45-45-45-45
3b) Completed
3c) No Reverse Hyper
hbbs: 7×5 @ 265
1) got up to 185
EMOM @ 165
2) did a few reps with lighter weight super gassed from the squats and snatching
Strength 2
1a) w/ 35# kb
1b and 1c done
Pretty beat up from this week
Strength: 7×5 @ 295#
1) Worked up to 225#. Hit all at 205#
2) Worked up to 275# lost time. Did 255# for emom and hit all 5
Strength 2
2×5 @ 90. 2×5@ 100
No GHD. Did good mornings
Geez! A huge workout!
1. 100kg
2a) 80kg (equiv pr)
b)72kg snatch on the minute (4 of 5)
3a) 100kg (slow off the floor)
b) 85kg c&j on the minute (5 of 5)
Weighted pull-ups: 15kg weight vest + 12kg kb
Tempo GHR
Temp GHD sit-ups (any suggestions on a sub for reverse hypers would be good)
str: 7×5 @ 197#
1)145#
Missed 2@130
2)185#
No misses @165
Ran out of time.
Squats – 97.5k – legs were fried!
Snatch – worked up to 80k
EMOM – 70k 3 misses! Was useless!
C&J – worked up to 80k and just did the EMOM at that as I was short on time and basically crap!
No time for additional work! Probably a good thing!
HBBS-285 felt good
1) 145 PR no misses at 130
2)shoulder pain no misses at 80
No GHD leg extensions at 55
Reverse Hyper-body weight
-Felt pretty strong other than my shoulder!
Strength 1
235x7x5
WL
1a) 155
1b) 140 (5/5)
2a) 225
2b) 185 (5/5)
Strength 2
1a) 45x4x5
1b) check
1c) check
Strength
265#
BBG
1) 165# – EMOM @ 150# no misses
2) 205# – EMOM @ 175# no misses
Strength 2
1a) 20#, 35#, 45#, 50#
1b) 10#s
1C) 205#
Strength 1
275
BBG
185 snatch max, 2 misses during EMOM
No time for clean max
Strength 2
50# pull-ups
ghd raises done
275# straight leg dead lift*
1/2/5
Strength: 290lb
BBG:
1) 185, EMOM @ 165 no misses
2) 245, EMOM @ 225 no misses
Strength 2:
1a) 52, 52, 52, 52
1b) (made up split presses from other day) 135, 135, 135, 135.
Strength: 235#
BBG:
1) 185# EMOM @ 165#
2) 235# EMOM@ 205#
Strength 2
1) 32lbs — check
2) check — really sucked
Legs are zapped…glad Thurs is rest day.
Still an outlaw newbie, this was the most work ive ever done in a single day. Ever.
what should we be using for the increment in the somolov calc?
Strength:
255#
BBG:
1) 175# EMOM @ 155; 4/5
2) 215# EMOM @ 195; 5/5 (really struggled on jerk today)
Strength 2: (completed 6/20)
1) 21.5, 31.5, 42, 47
2) Check (jerry-rigged a GHD)
3) Check (used thinnest band)
Smolov. 230
BBG
Snatch, 170 (pr… Seriously the way i feel?)
Emom – 155 5/6, missed number one
CandJ, 205
Emom- 175 6/6
Strength 2 – pull-ups at 55, rest done
HBBS:
#245
BBG:
Snatch: #175/ #160 EMOM
C&J: #220/#200 EMOM
Ran out of time…
HBBS – 280
BBG – Snatch 170 EMOM, C+J 235 EMOM
1a – 53
2a – felt good
3a- Goodmornings at 95
1. 240
2. 175 (bad day), EMOM 160 (failed fourth, shoulder hurting)
3. 255, EMOM 225
4. Pull Ups: 35, 45, 50, 50, rest with no weight. Done.
HBBS 225#
Snatch 165#-145#
C&J 220#-185#
HBBS 7X5 @ 75% – rest at least 2 minutes
HBBS @ 150#
1) 120#
2) 160#
1a) 15#
1b) done
1c) 30#db on a bench (no rev hyp machine)
S1: 235
BBG: 155 so reps at 140; 205 so reps at 175
S2: 35; I suck at these; Yes.
Strength 1: HBBS 275, 255×6 (had to back it down from ~75%)
Snatch: 165# (PR 185#) – Felt like garbage, nothing in the legs EMOM @ 155# First rep miss
Clean: Shut it down, nothing to gain from garbage reps
Strength 2: Pullups @ 24kg, Reverse hypers @ 90lbs
Felt like a mess during this training session knee bothering me and tired.
Squat – 290#
1RM Snatch – 195#
Didn’t OTM snatch or CnJ — wrist pain.
1a) 45#
2a) no weight
3a) 35# dumbbell (held at feet, on GHD machine — no reverse hyper)
Hips feeling pretty sore, hands and shoulders pretty beat up, need a rest day.
I’m using a belt for the squats, I was planning on doing it raw at first but the volume is just too much, need to protect my back. Are the rest of you squatting with a belt or beltless?
HBBS 7X5 at 374#
5’10” 200Lbs CFLG
HHBS – 5@277.5
Snatch – 200
EMOM – 180
CJ – 265 (Almost had 275 to match PR)
EMOM – 225
A) 35lbs
B) BW
C)160lbs
Strength 1:
Done 112k
BBG:
1) Hit 75k
Done at 65k
2) Hit 94
Done at 86
Strength:
done
Strength 1: 260#
BBG: Snatch 215#
195# 1.miss 2. miss 3.good 4.good 5. miss
clean and jerk 265#
240# 1. good 2. good 3.good 4. miss 5.good
strength 2: no time
weights in kg
Strength 1
Done @ 112.5
BBG
Snatch: Hit 70. Done @ 62.5 (no misses)
C+J: Hit 94. Done @ 85 (no misses)
Strength 2
skipped – did my gym’s regular metcon
1) 167.5, finished in about 20 minutes
2) Snatch @135, 5/6 @ 120
3) C&J @ 175, 6/6 @ 160
4) Hit all pullups @ 1 pood, barely survived the rest with no weight
1) 250 – felt awesome
2) Snatch: 155 4/5 @ 135
3) C&J: 225 5/5 @ 190
4) No time for extra today, will do tomorrow
1. Off 280#
2. Snatch 150# 5/5 @ 135
3. C&J 190# 5/5 @ 165
4. A. 25# B/C. Subbed Good mornings (no hyper)
Been on a cut, starting to eat again. Feeling good, have a bit more energy. Looking forward to some gains.
1. HBBS 145#
2. Snatch @ 115#
3. C&J @ 135#
4. Just strict PU, some singles. 70# RH
1) HBBS @ 188
2) Snatch – 138, EMOM @ 123, no misses
3) C&J – 158, EMOM @ 133, no misses
4) Did conditioning instead of Strength #2. Have some comp’s coming up that I think I need to work on some conditioning for.
Snatch 180 (matched PR), 4/5 at 162.5
CJ 195 (way under PR), 5/5 at 175
1) HBBS @180lbs No Fails 7×5
2)Snatch 145lbs (Tied last PR) EMOM with 130lbs -1 miss.
My box closed early today so I had to pack up… 🙁
1) 165 then 1/5 @ 150
2) 205 then 5/5 @ 180
Wrestling practice
Squats: 225
Strength 1
235
BBG
Snatch 185
C&j 225
Strength 2
45 for pull-ups
Used green band on ghd for reverse hypers
sorry coach, ill try to post more regularly…
squats done off 325
snatch made 155 and then failed 3 of 6 at 140
c + j made 225 and hit all 6 at 190
strength 2 done, but i did not use weight on the pullups as my shoulder fucking hurts
1 week in and loving every minute of it.
Didn’t feel even close to 100% today, lack of sleep, long day at school + work, crappy quality meals and late training session. Pushed through to train nonetheless.
A) Squats at 275#.
B) BBG:
195# (-5)
175# EMOTM. Felt good.
245# (-30)
185# EMOTM. Surprised with how bad my C&J was today, but keeping my head up.
C) 1a) Done
1b) Done
1c) And done.
S1 @230# felt good
BBG
Snatch 175#(-10Pr) 190(f) x 3
EMOM 160# 3/6
C&J 175#(-20Pr)
EMOM 160 6/6
Felt like crap on BBG
S2
a 30, 25(3)
b done
c subbed GM 95#
1) 195# felt better than monday
2) 155# (-25# PR)
EMOM 140# 2 misses
3) 195# (-20# PR)
EMOM 185# 1 miss
S2
a 20#, 30#, 30#, 20#
b done
c done
HBBS @ 275#
Snatch max 195#
EMOM @ 175# (missed 3, made them up within that minute)
C&J max 225#
EMOM @ 190# (no misses, and pissed with my Jerk form)
no time for strength 2
1) HBBS done @175lbs (based on 230lbs)
2) up to 110lbs (15 less than pr, took too much time on warming up with too light weights and ran out of time).
EMOM 100lbs. missed 4th
3) up to 160lbs (5lbs less than PR) (learned from snatch portion not to waste time 🙂
EMOM 145lbs. No misses. (made @90% instead of 85% by assuming that it was again 90% and saw it just afterwards.
4) a) 20lbs vest. 3-2/1-1-1-1-1/3-2/4-1
b) last two rounds made with 20lbs vest, because I find regular GHD easy and usually make them weighted anyways.
c) 6 plates.
that was long and hard training….
Strength 1:
Done @ 225#
BBG:
1) Done at 175
2) Done at 185
Strength:
1a) 45 #
1b) Body weightl
1c) Done
HBBs – 220#
Max snatch: 145#
90% – 130#
Max clean and jerk: 195#
85% – 165#
For strength 2 I did
Weighted strict pull-ups w/ 25#
And pull throughs.
Str –
280
Bbg –
1) 230
207 emotm
2) 265
225 emotm
Str 2 –
1) 35
2) BW
3) 110 – Fat Bar RDL
STR 1
– 127,5 kg
BBG:
– 100 kgs, –> 90
– 115 kgs – -> 102,5
Strength:
W- pu 18,5 kg
strength – done, 102kg (75%)
max snatch – 65, fail at 70. emom @60kg, 1F on min 4.
max C&J – 90, fail at 95, emom @81kg
sub good mornings for gh raise and reverse hyper.
strict pullups
Strength 1- 255
Strength 2- Complete
BBG- Snatch- 175 EMOM @ 160
C/J- 235 EMOM @ 200
Strength 1 – 5X5, 225#
BBG 1): Max 155#, EMOTM 140#
BBG 2): Max 205#, EMOTM 175#
WOW, now that’s some serious legwrecking over here!
Str 1 – HBBS – 7x5x77,5kg – actually felt easier then day 1, happy with that
BBG 1 – max. 55kg – emotm 5 – 50kg done without misses
BBG 2 – max. 70kg – emotm 5 – 62,5kg done felt easy
Str 2 –
5 strict pullups +0-5-5-5kg
8 back extensions +0-5-5-5kg
10 reverse hypers +0-3,5-3,5-3,5kg
did back extensions and reverse hypers for the first time, because of that pretty conservative. first time doing sets of 5 strict pullups with added weight, pretty jacked about that!
MFS – 252
#TheOutlawWayGermany
m/34/’5’8″/175lb
HBBS – 7×5 @ 230
BBG1 – max 185#, EMOM 165#
BBG2 – max 245#, EMOM 205#
STR:
Weight PU – 20#-25#-30#-35#
Tempo GHR- 8-8-8-8-8
REV HYP- 20#-25#-30#-35#
Strength 1: 190#
BBG:
Snatch max 135#, EMOM 120#
Clean and Jerk max 165#, EMOM 140#
Strength 2:
1a) 2.5# hanging from belt
1b) done
1c) No reverse hyper. Did 145# RDLs
m/26/5’7/175#
hbbs: 7×5 220#
bbg1: max 145#, emom 130#
bbg2: max 195# emom 165#
weight pu: 30,25,25,25
tempo gh raise: bodyweight
No reverse hyper so ghetto gh band thing.
I suck at weightlifting.
Forgot to post on wed:
Str 1: 7x5x130kg
bbg1: 95; 5x1x85
bbg2: 115; 5x1x100
Str 2:
1a) bw all sets
1b) bw, not strict tempo (crappy GHR)
1c) (+10kg) bumper
Will add weight to pull-ups for the sets next week, and will go to at least 15kg bumper on rev hypers
Smolov- 220
BBG
1) 125/ 115 (1 failed rep)
2) 190/165 (No failed rep)
Strength
1a) 25#
1b) Done
1c) Done
HBBS: 215
Snatch – 165. Felt like I was moving in slow motion after squats – 150 EMOM
C&J – 235 – 215 EMOM
1a) BW+25 (2), BW+35 (2). BW+50
1b) GHR progression – hamstrings felt like they were about to rip off the bone. Dehydration in Houston humidity didn’t help either
1c) Don’t have a reverse hyper yet – 4X10 @ 95 good mornings
Strength
FS 7×5-182.5 No Fails
BBG
1) Worked up to 165 and completed 5 snatches EMOM at 150
2) Worked up to 205 and completed 5 C+J EMOM at 175
Strength 2
1a)
1c) 4×10-150