Just in case you’ve been wondering what the team has been doing to prep for the Games…
Matt Hathcock – Split Jerk Triple @ 345#:
Daniel Tyminski – Power Snatch Triple @ 235#:
WOD 130719:
BBG
- Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict Pullups – rest 60 sec.
3b) 3X10 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
Thnx
Double
Is that 4sets or 8 sets on CG bench ?
4 sets of 8
Is there a reason 1, 2a, and 2b are written as “reps X sets” while 3a and 3b are written as “sets X reps?” Seems like that will confuse a lot of people…
Good catch. That’s my bad, kids. It’s fixed now. I’m blaming Spencer for writing things backwards on his template.
Must be a noob. There’s nothing confusing. Hoods up. Headphones on.
I was going to blame it on those good pain meds…you could probably use that excuse for a while!
Is (1) written as setsXreps or repsXsets? setsXreps seems a little strange….
Looks like 1) is reps x sets, everything else is sets x reps
everything is sets x reps incluiding 1)
RUDY!!!! How tall are you dude and what position did you play in basketball???
Just wanted to leave this here. Not giant lifts like these pros are doing, but I’m getting closer! =D I remember when snatching 215 made my head spin and lose all my breath. Thanks again for the programming, Rudy. (I’m also hoping this link will embed the video…)
http://youtu.be/euFX5XKdr9w
Also, just wanted to ask another question. (If the forum was up, this would make for a good post…)
Do any athletes cut weight before a competition? I weight 213 and I’ll be competing at the Dallas Europa War Games. It’s my first competition, so should I cut down to 200/205? Just to be lighter for body weight stuff? Any other advice, also?
Is the forum not working?
I haven’t been able to get to it. Everytime I click on it, it just adds the ‘#’ to the URL. So I just assumed you guys were still working on it. I was gonna start a few posts on there.
The developers are working on the site right now, but it should be up. Use the scrolling banner link at the top to click through.
Ah yeah just found the banner link. The icon link isn’t working though. Should be an easy fix. 😉
I think the forum is working, however one of the links to it on the homepage is not – the one in the circle between the Outlaw Team and Store circle.
The link to the forum in the rotating banner is working though.
Didn’t know an email to ask this, but to mention that the comments on the forum posts show up in reverse order. Was this an intentional design choice? I think it would make more sense (and consistent with other forums) to anyone reading a new post if the comments were in order of oldest post to newest post. I realize the site just got released so it takes time to touch things up.
Just as an update, I did get to the forum (Thanks Rudy) and started a post about this. And another outlaw friendly gym post. Go sign up and start using that thing!
Are the numbers for the HBBS right? 10×1, 8×1? Is that 10 and 8 singles respectively?
never mind
Followed your programming last year for about 2 months, saw my C&J jump from 205 to 225, my snatch from 155 to 185 (I weighed in at 165 lbs). Haven’t done much training since December due to a nasty car accident, easing my way back in but am looking forward to following your programming again.
BBG
1) 115lbs
2) 135lbs
Strength
1) HBBS: 135, 145, 155, 165
2a) Front Squat: 125, 135, 145, 145
2b) 145,155,165,165
3a) 9, 8, 6
3b) done
I’m from NorCal and I’m looking for an Outlaw Friendly gym in San Diego for the next 2 weeks. Point me in the right direction.
I go to crossfit east village. It’s big enough where you can follow your own program during class time.
how about rest time in HBBS? 2:00?
M/27/5’11″/170#/NorCal
BBG
1) 177#
2) 253#
The snatch hurt my shoulder today plus it was just plain shitty technique.
Strength
1) 215# – 230# – 250# – 265# 4/4
2a)180# – 195# – 210# – 210# 4/4
2b) subbed tricep extensions with a 75# DB. Shoulder hurts.
3a) 24 – 23 – 21
3b) 3×10 done
BBG
1. 90kg then 3 sets @ 90kg. Was pulling very fast under, receiving well. Still an awkward pos.
2. 120kg then 3 sets @ 120kg. Very shit and weak pos. Right elbow kept dropping which caused me to lose my midline a little.
Tough morning so far, will finish rest this arvo.
Strength
1) 110/120/130/140kg, single breath each rep, very smooth
2a) 100/107.5/115/115kg easy
2b) 85/85/90/4 reps @ 85kg
3a) 20/16/14 very fatigued by this stage, arms had nothing
3b) check
Whats the preference for percentages, off your training max or just off your full max?
Any tips on making your own jerk boxes? I know there’s some plans out there but didn’t know if anyone on here had made any with success.
http://www.allthingsgym.com/diy-jerk-box-construction-resources/
Made the 40″x20″ ones and they’re holding up really well so far.
BBG
1) 55 kg
2) 85 kg
Strength:
1) HBBS % of 150 kg
2a) Front Squat % of 125 kg
2b) 75-77,5 kg
3a) 12, 10, 9
3b) Done
BBG: 1) 95# stayed light meh shoulder
2) 145#
STR: 1) 165,180,195,205
2 a)135,145,165
2 b) didn’t try careful of shoulder
3 a) didn’t try damn
3b) done
3 b)
1)95×2-135/3×3@135#
2)135-155-175-185/2×3@165#
Strength
1)200-215-230-245#(failed last rep)
2a)145-160-170×2
2b)185×4
3a)14-12-8@
After much pouting, cursing, dropping the weight, and falling on my ass.
1) 205
2) 255
Normally I look to maybe do an extra set or two on snatch and CJ just cause I love them so much, after today’s disaster … blah! I’m pretty sure on the 2nd set of CJ with 255, ugly as sin, the exact words out of my mouth were “fuck this shit”. Then I proceeded to get even more pissed off as 4 dudes were using the only 2 squat racks to do some semblence of push press and quarter front squats with 95#. When I suggested they pick it up off the ground, they looked at me as if I was speaking another language. 20+ minutes later of more pouting, cursing and handstand practice.
Strength
1)245-265-285-305 (all felt great)
2)215-235-255-255 (again, great)
Pullups with Front Squat instead.
GHR awesome.
#TheOutlawWayAfghanistan
#SomebodyPissedInMyCheeriosThisMorning
#DontYouHateNarrativesForPosts
Great morning entertainment
Cheerios aren’t paleo…
1) 185lb
2) skipped
Strength
1) Done off of 405lb
2a) Done off of 335lb
2b) 225 for all sets
3a & 3b later hopefully.
Side note: Are anyone else’s obliques sore? Everytime I laugh very hard I notice it. Weird.
Yes! I thought I was Gona have to have my appendix out like Rudy yesterday. Was it the sprints?
Yes, it’s from the 100m sprints. Something I wasn’t used too. Sneezing sucked.
Mine are still killing me.
+1
BBG
1) 115#
2) 135#
Strength
1) 180# – 195# – 210# – 225# 4/4
2a)135# – 145# – 150# – 160# 4/4
2b) 135# – 155# – 185# – 205#
3a) 11 – 11 – 9
3b) ran out of time….doing this later
Bsh!
BBG
1) Worked up to 165 then 3 @ 165 no fails
2) Worked up to 205 then 3 @ 205 no fails
Strength
HBBS
1×10 @ 220
1×8 8 @ 240, 255, 275
Front Squat
170, 190, 205
Bench
135, 155, 205, 225
ME Pull-ups
10/10/10
bbg
Snatch:125lbs
c&J:175lbs
HHBS: 175/190/205/220
Fsq: 135/145/155/155 ( i based this off 90% of my max, has anyone else done this? I dont ant to say it feels too easy, but..)
CGBP: 135/165/175/185
Pullups: 13/12/12
Good Mornings: 3×10 very strict
BBG-
Snatch from Blocks: 165#
Clean & Jerk from Blocks: 205#
Strength-
1) HBBS:
1X10 @ 245
1X8 @ 265
1X8 @ 285
1X8 @ 305
2a) Front Squat:
1X5 @ 190
1X5 @ 205
2X5 @ 220
2b) 4X8 Close Grip Bench Press: 205
3a) 3XME Strict Pullups – 9/8/6
BBG
1) Worked up to 95 then 3×3 no fails
2) Worked up to 145 then 3×3 no fails
Strength
HBBS
1×10 @ 130
1×8 8 @ 140, 150, 160
Front Squat: 105, 115, 125, 125
Bench: 85, 95, 95, 95
ME Pull-ups: 3/3/3 ( did 15 extra as well, mostly singles, getting stonger)
BBG
1) 60 kg
2) 77,5 kg
Strength
1) 94 kg – 102 kg – 109 kg – 117 kg
2a) 94 kg – 102 kg – 109 kg – 109 kg
2b) 60 kg – 62,5 kg – 65 kg – 67,5 kg
3a) 14 – 8 – 6
3b) Done
1) 115 – 135 – 145 – 155m then 150 for three working sets
2) 135 – 165 – 165 – 175 Still having a ton of elbow pain so I skipped the working sets
Strength
1) 205 235 245 255
2a) 165 – 180 – 190 – 190
2b) 165 – 175 – 185 – 195
3a) 15 – 11 – 10
3b) Chains @ 30 – 40 – 40
BBG:
1) 185
2) 250
Strength:
1) Off 425: 255, 280, 300, 320
2a) Off 380: 230, 275
2b) 185
3a) 18, 12, 11
3b) Done
3a)
No BBG due to massive tear in my right hand from practicing bar muscle ups yesterday. Fucking humidity is just killing my hands.
HBBS: 225, 255, 265, 275 – All good. Last set felt pretty heavy towards the end
FS: 185, 205, 215, 215 – All good
No pullups or Bench due to hand. Practiced Pistols for 10-15 minutes. Hopefully hands heal up quick
snatches 135
c+j 205
hbbs based off 405
fs based of 320
narrow bench 205,205,210,210failed last rep
pullups 15,10,9
ghr-done
BBG
1) 95-100-100 -110*1
2) 135-135-135
Strength
HBBS
1×10 @ 135
1×8 @ 145-155-165
Front Squat
115-120-130
Bench
95*4
ME Pull-ups
10/10/10
BBG
1) 80# (first time using blocks… Finally feel like I’m hitting triple extension!… Focused mostly on technique for this one)
2) 115#
STRENGTH
1) 105,115,125,135#
2a) 95,105,115,125#
2b) 75,75,85,85# ( needed an assist on the last couple reps on the last two rounds)
3a) 1,1,2
3b) subbed 3×10 extremely slow ab mat sit-ups (no GHD, couldn’t get my planned GH concoctin to work)
Killer day!
BBG
1) 145
2) 185
Strength
1) 195, 211, 227, 245 (based off 325 max)
2a) 162, 175, 190×2 (based off 270 max)
2b) 135, 135, 135, 155
3a) 14, 14, 11
3b) check
BBG
1) 125
2) 155
Strength
1) 205 225 235 250
2a) 155 175 185
2b) 145 155 175 175
Cond with class
3 rds
7front squats 135
21 kb swings
50 double unders
1) 135
2) 175
kept light, worked a lot on form and vertical pull
HBBS 190/210/225/240
a) 175/185/200/200
b) 140/145/145/150
Pullups 15-16-12
no GHR
Been camping at a music festival since Wednesday, home on Sunday! Just doing some running and a couple bodyweight metcons a day because no equipment is avilable. Not nearly as good as the normal load, but it’s better than nothing.
BBG
No blocks, worked from the high hang..
150# snatch
185# c&j
HBBS
Off 325#
STR
Front Squat:
Off 275#
Bench:
155# I’m weak.
Sn- 155 then 160 for 3×3 (missed 1 on last set but made it up immediately with a 4th rep)
HBBS- 195, 210, 230, 245 felt good
Rest later
BBG:
1) 190 ~ 80% x 3/3
2.) 220 ~ 80% x 1/3 (missed 2nd jerk on 1st set, missed 2nd clean on 3rd set)
Strength:
1) 190×10, 205×8, 225×8, 235×8
2a.)180×5, 195×5, 210x5x5
2b.)155, 155, 160, 160
3a.)21, 15, 13
3b.)completed ~ ouch
1) HBBS 190#; 205#; 220#; 235#
2a) Front Squat135#; 145#; 160#; 160#
2b) Close Grip Bench Press 195#; 185#; 185#; 175#
3a)ME Strict Pullups 12; 12; 10
3b) 3×15 goodmornings @105#
BBG
1.) 165
2.) 205
Strength
1.) 220,240,255,275
2a.) 185,200,215
2b.) 155
3a.) 15,12,10
3b.) done
BBG
1. worked up to 120# (failed last rep), did 3×3 @ 115#
2. 145#
Strength
1. 155-170-180-195#
2a. 125-135-145
2b. 95-105-110-115
3. Did not do
No BBG
HBBS: 200-220-235-255 (off 335)
FS: 170-185-200-200 (off 285)
CGBP: 185-190-195-200
Pull Ups: 20-14-11
BBG Snatch 80kg C&J 100kg
HB 245 265 285 305
FS 205 225 245×2
Close Grip 155 175×3
PU 21-13-11
BBG
1) 85 kg 3/3
2) 102,5 kg 2/3 (still problems getting my chest up in the receiving position)
Strength
1) off 160
2a) off 140
2b) 80 kg
3a&b) no time left…
BBG: 115 ( I know right.. I suck in the power =/)
155 (thought it was 3 cleans I had 185 for that double some though)
HBBS off of 325
Front squats off of 295 (felt super easy)
BP: 185
Pull-ups: 10 every set
BBG
1. Shoulder injury
2. 205 no jerk
Strength
1) Based off 95% of 285
2a) based off 95% of 275
2b) 185 (f8), 175×3
3a) 16,12,10
3b) done
BBG:
1. 170#
2. 225#
Strength:
1. Based off 350#
2a. Based off 300#
2b. 175# 185# 195# 205#
3a. 11-10-10
3b. Done
Fuck. Me.
BBG:
1) 135#
2) 195#
Strength:
1) 215#, 230#, 250#, 265#
2a) 165#, 185#, 195#x2
2b) 175#x4 (failed last rep)
3a) 18, 15, 10
3b) Done
BBG
Snatch – 135
Clean and Jerk – 185
HBBS: 250×10, 275×8,295×8,315×8
Ft Sqt: 205×5, 225×5, 240×5, 240×5
Bench:205×8, 205×8, 205×8, 205×8
Pullups: 21, 12, 12
GHR: done
BBG
-snatch@185, no misses
-clean @225, no misses
Strength
-HBBS off 390, no misses
-F.Squats off 315, no misses
-CGBench @225, no misses
-Pullups: 15-11-10
-GHR- done
M/19/190
BBG
1) 145
2) 205
Strength
1) 245/265/285/305
2a) 190/205/220
2b) 165/185/195/205 (6)
3) completed
BBG
1) 155
2) 195
Strength:
1) 210, 225, 245, 262.5
2a) 190-205-220-220
2b) 175-195-200*7
3a) 18-14-13
3b) Done
1) 165
2) 225 failed last two sets
HBBS: 255,275,295,315
FS: 210,225,245,245
CGBP: 185
Skipped pull-ups
GHR done
BBG
1) 165
2) 205
Strength
1) 205/215/225/235
2a) 185/205/225
2b) 195/215/220
3a) 17/15/13
3b) completed
BBG
1) 135
2) 205
Strength
BS- off of 345
FS- off of 285
Close grip bench- 165
1.155
2. 295
Squats off 375
FS off 325
Bench up to 210
Pullups 15 13 13
Make shift GHDs suck
2. Actually 195 wish 295
That was a swift kick in the balls for some reason. #oreosforbreakfast
bbg:
1. 115#
2.185#
strength:
1. off of 345#
2a. off of 265#
2b. 95( yes thats #)
m/f/s
shit/shit/shit
Strength:
1) Off 325 (-10 1rm)
2a) Off 275
2b) 155
3a) 11, 11, 10, 10
3b) sorta
M/F/S
sun burn+110 degree heat index
BBG:
1) 175. Missed rep 3 on the last two sets but quickly put the bar back on the blocks and did another rep properly right aways.
2) 225. No misses.
Strength:
1) 225, 240, 260, 280
2a) 195, 210, 225, 225
2b) 185, 185, 195, 195
3a) 13, 10, 10. What the eff happened to my pull-ups.
3b) skipped. No GHD.
No blocks did hi hangs.
Snatch 135, c&j 155. Left shoulder feels like shit.
Hbbs off 245.
Fs off 200
Skipped bench cause shoulder.
Pull-ups 7,8,8
Gh raise 3×10 ghetto ball version
BBG: Taking some time off for injuries
HBBS:
* 155-165-180-190
Front Squat:
* 135-145-160
Close-Grip Bench
* 115-115-115-115
3a) 6-6-5
3b) done
Snatch from Blocks @ Power Position did 10 triples @ 135# (nursing my punk ass shoulder)
Clean & Jerk from Blocks -skipped-
1) HBBS: Off 425#
2a) Front Squat: Off 350# (will we see a 1RM test for these soon? i feel like i should be doing more.)
2b) 4X8 Close Grip Bench Press @ 185#
3a) 3XME Strict Pullups – 15/15/11
3b) 3X10 Strict Tempo GH Raise – done
BBG:
1) 105#
2) DND
Strength:
1) 220, 240, 255, 275
2a) 170, 185, 200, 200
2b) 135, 135, 135, 135
3a) 6, 5, 4
3b) Used black band
strength:
1) 190#/205/220/235
2a) 165#/185/190
2b) 185#/185/185/185(6)
3a) 15/10/10
3b) done
165# snatch from blocks
205# clean and jerk from blocks
squat 175..200..215..235
failed on last 2 reps of 235*
Front squat 165..185..200…205
Bench 135..155..165..170
Pullups 17..12..10
Ghr 10..8..8
3 rep pr with the snatch from power position.
Bbg: 1) 170
2) 195
Strength: 1)off 350
2a) off 245(need a new 1rm for fs feels easy since smolov)
2b) 190
3a) 12,8,8
3b) done
WOD 130719:
BBG
Snatch from Blocks @ Power Position.
Up to 105#. Missed 2nd snatch on 3rd set :/
Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
DND. Too painful for my wrist.
Strength
1) HBBS: 1X10@60%, 150#
1X8@65%, 160#
1X8@70%, 170#
1X8@75%, 185#
2a) Front Squat:
1X5@60%, 120#
1X5@65%, 130#
2X5@70%140#
2b) 4X8 Close Grip Bench Press
95/105/115/120
3a) 3XME Strict Pullups
10/9/9
3b) 3X10 Strict Tempo GH Raise
Done.
26/166#/M/CenEast
2/2/4
Sn: 85; 105; 125#
Working sets at 125#; 9/9, no misses
Cln: 135; 165; 185#
Working sets at 185#; 9/9, no misses
HBBS: 190; 210; 225; 240#; no misses but the last two sets were rough
FS: 150; 160; 175×2
CGBP: 165×4
ME SPU/GHR: DND, time constraint
BBG
1) Up to 90KG
2) Up to 100KG (should have gone heavier)
strength:
1) Based off of 200KG, completed all. Very hard.
2a) Based off of 150KG
2b) 185 Across, tough on the triceps towards the end.
3a) 15/10/10
3b) done
BBG:
1) 145#
2) 185#
Missed snatch at 155# bounced off the box, smashes a chalk bucket and sending it across the room.
Strength:
1) complete off 380
2a) complete off 300
2b) up to 225
3a) 14,12,6,7
3b) tomorrow- quads on fire.
1) sets at 185. (Hit 225×3 after cleans)
2) 235 could have gone heavier but hand wasn’t having it.
Squats) off 340. Done
Front squats) off 315. Done.
2/4/5
1) 245 No misses. Didn’t have blocks so we went from the high hang.
2) 285 Again from the hang. Didn’t pay attention and did triples.
1) HBBS off 540 done.
Stomach bug from earlier caught up to me and I hit a wall. Doing the rest later.
1) 135 – PR for a snatch triple. No misses.
2) 185 No misses.
1) % of 330
2a) % of 280 done
2b) 155
BBG
Snatch-165#
http://youtu.be/cwv5_XmSM9g
C&J-210#
http://youtu.be/1PxqVP1DYvE
Not the prettiest thing in the world, but am open to critique.
Strength
HBBS-Off 340 lbs
1a) Off 305 lbs
1b) 185, 185, 200, 205
2a) 31, 13, 12
http://youtu.be/157t2Syq9Mc
Could have squeezed out a few more but ain’t got time to hang out all day on a pull-up bar.
2b) Unweighted
BG: Kgs
1) 85
2) 100
Strength: kgs
1) 100, 107,5, 115, 115
2a) 85, 100, 100, 100
2b) 70, 80, 80, 82,5
3a) 12, 10, 9
3b) done
BBG
1) 65kg
2) 80kg
Strength
1) off of 315
2a) off of 250
2b) done
3a) done
3b) done
snatch a bunch at 185
cj 205-225 power/push jerk
boxes way too high
BS off 415
FS off 355
close bench 185 190 195 200
pullups 15 11 11
gh: done
long day
Snatch – 155
C&J – 225
BS – 225, 245, 265, 285
FS – 185, 205, 225 (from floor)
Close Grip BP – 225, 245, 265 for 7, 265 for 6
Strict Pull-ups – 12, 10, 10
Added ME Ring Dips – 20, 20, 20
GH Raise – 3 x 10
Added 50 Unbroken GH Situps
Snatch – 205, had to drop to 195
Clean and Jerk – 265, hit all doubles
BS – off of 430
FS – off of 385
Pull-ups – 15/14/12/10
BBG
1) 120, No misses for three remaining sets
2) 170, No misses for remainder
Strength
1 Done no misses
2 Done no misses
BBG-
Snatch from Blocks: 95#
Clean & Jerk from Blocks: 195#
Strength-
1) HBBS:
1X10 @ 200
1X8 @ 215
1X8 @ 235
1X8 @ 255
2a) Front Squat:
1X5 @ 165
1X5 @ 185
2X5 @ 195
2b) 4X8 Close Grip Bench Press: 145
Forgot to post!
BBG:
1. 105#
2. 125# kept hitting the blocks on my squat clean.
Strength:
1. Off 210#
2a. Off 175#
2b. 90# whoa my triceps
Did strict pull ups no GH- 8, 8, 9
BBG:
1) Forgot to record numbers.
2) Same
Strength:
1) 175# – 185# – 200# – 215#
2a) 145# – 155# – 170# – 170#
2b) 165# – 175# – 185# – 195# (last 2 assisted)
3a) 20-15-12
3b)Subbed Reverse Hypers: 40# – 40# – 50# (chains wrapped around ankles)
BBG
1) 47.5kg
2) 65kg
Strength
1) HBBS: 51kg, 55kg, 60kg, 64kg
2a) Front Squat: 48kg, 52kg, 56kg
2b) 45kg, 47.5kg, 47.5kg, 47.5kg
BBG:
1) Snatch work
2) C&J work
S:
1) 225, 245, 265, 285#
2a) 185, 200, 215, 215#
2b) 135, 145, 155, 165#
3a) 10, 9, 8 reps
3b) Done
str
1)245,265,290,310
2a)215, 230, 250
2b) 185,205,215,225 (red slingshot)
Snatch from @ Power Position: No blocks: 155
Clean & Jerk from ground: No blocks 255
Strength
1) HBBS: 1X10@60%, 255, 1X8@65% 275, 1X8@70% 300, 1X8@75% 315
2a) Front Squat: Skipped did Sat. night
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. 205, 215, 225, 235
3a) 3XME Strict Pullups – rest 60 sec. 17, 15, 16, 15
3b) 3X10 Strict Tempo GH Raise – skipped
BBG:
1) 200
2) 230
Strength:
1) Off 405
2a) Off 330
2b) 205
BBG :
1 ) Triple Snatch from Power Position/High Blocks – 165#
2 ) C&J Double – 215#
Strength :
1 ) HBBS – 225# x 10, 245# x 8, 265# x 8, 280# x 8.
Can’t feel any sign of my old shoulder injury anymore so tried squatting again today with a narrow grip. Felt tight, fast and stable the whole time. Never going back to wide grip.
2a ) 195# x 5, 210# x 5 x 2, 230# x 5 (Front Squat)
2b ) 135# x 8 across. (Narrow Grip Benchpress)
3a ) 11 – 11 – 7 (Strict Pull-ups ME)
3b ) Done. (Strict Tempo GH Raise)
wow, that is some volume!
BBG – triple hang snatch 40kg – repeat 3x done
BBG – double clean & jerk 60kg – repeat 3x done
HBBS – 10×67,5 – 8×72,5 – 8×77,5 – 8×82,5
FS – 5×55 – 5×60 – 2x5x62,5
close grip bench – 8×40 – 8×42,5 – 8×40 – 8×35
3x max. strict pullups – 10-5-5
3×10 tempo back extensions
MFS – 262
(Saturday 7/27)
BBG – 115# snatch from power position
BBG – 165# c&j from power position
HBBS – 185, 200, 215, 230
FS – 155, 165, 180, 180
No bench; ME close-hand push-ups 14, 12, 10, 11
ME Pull-ups 10, 7, 5
A little tired today
Snatch: 176, LBS
c&j: 220 LBS
3RM FS: 231 LBS
Did an anniversary team WOD at Anderson Creek CrossFIt, we got 1st place…
BBG
1. 105
2. 165
Strength
1. HBBS- 190, 210, 225, 240
2a. FS- 140, 150, 165, 165
2b. 155, 155, 155, 155