The Open and Regionals schedule has been announced. I wanted to wait until we had hard dates to note the exact phase we were in (it’s now listed in the workout heading), but luckily the schedule lined up exactly with the ten weeks I thought we’d have. Most of you already knew this, but the pre-season is now official.
In case any exerciser on earth hasn’t seen this: here’s the link to the schedule.
Kat Anderson – 175# Snatch from blocks:
WOD 130104:
Open Prep: Loading Phase – Week 9 – 47 Days Out
BBG
1) 12 min to establish a 1RM Snatch.
2) 12 min to establish a 1RM Clean & Jerk.
Strength
12 min to establish a 3RM Front Squat.
Conditioning
For time:
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
14 Muscle-Ups
Note: Gentlemen, load your bar with either 35# or 25# & 10# plates to start. Then simply add 25# plates to move to 165#. Ladies, load two sets of 10# plates (on a women’s bar) to start, then add either a set of 15# plates, or another set of 10s and a set of 5# plates to move to 105#.
Time cap???
No cap unless he puts one in…Simply for time
since i know you love numbers…
i’ve been following the way since last january. here is some of the notable progress ive made in the past year
snatch 165-205
jerk 195-275
clean 225-275
front squat 320-360
back squat 380-420
fran 4:55-3:20
isabelle 5:43-4:30(june)
diane 9:35-7:43(april)
jackie 8:23-7:05
0 muscle ups-amanda in 10:23(july)
walk on my hands???-20 foot handstand walk
big thanks to you for the great programming and direction. im already enjoying my year 2 of outlaw training. cant wait to look back and laugh at some of these numbers
BBG:
1) 125 (-20)
2) 155 (-35)
S:
1) 205 (-15) 2 Reps at 225 (would have been a 5# PR)
Cond:
13:40 w/ 95 / 115 and subbed 2x pull-ups
BBG
1) 105kg
2) 130kg
Strength
320# (5# PR)
Conditioning
14:07 Rx
Snatch – 215lb (Ties PR)
C&J- 275 (Ties PR)
FS- 300lb (5lb PR)
Cond: 13:49Rx
Good day overall. Could have been alittle faster on MU’s but felt like I kept a pretty good pace.
Barbell-
190
245
Str
275×3 PR
Conditioning:
14:03 rx
BBg 185, 265 pr 265 x 3
Conditioning 12:23 rx
BBG:
1. 105kg
2. 141kg all time PR! finally…. one year post surgery
Strength:
1. Did one set at 295# and decided standing up a 141kg clean 3x was good enough
Conditioning:
10:46
M/26/5’8″/155#/SW
1. 185#; couldn’t get out of the hole at 200# today
2. 255#
3. 275#
4. 15:32; dumped some of the 165# snatches, those were a doozy today.
27/77kg/5’9″/M/CenEast
1/1/1
1RM Sn: 160/170/180#; -5# PR; 190Fx3
1RM C&J: 165/185/205/225#; -10# PR; 240F
3 RM FS: 205/235/255#; -10# PR; 270F
Conditioning: 19:54 Rx. FML.
Splits:
4:42 for sets of 14
2:25 for 7 MUs (all singles)
9:25 for sets of 7 (165# singles. Looked like the Daniel Tyminski Power Splits…)
3:22 for 14 MUs (3’s and 2’s – mainly because I had so much rest at 165#)
BBG:
1) 150 (-10#)
2) 210 (tie)
– just felt like I couldn’t put any power on the bar today
Strength
220# (+10 pr)
Condish:
13:15 with 95/115
BBG
1) Snatch Technique Work
*at a commercial gym so no max effort*
STR
1) 275# 3-rep PR
Conditioning
Did 3 rounds w/ 1:00 rest b/t rounds of the 7’s with snatches at 115#, boc jumps at 20″, and C2B + Dips sub’d for muscleups
TWT 8:39
BBG
1) 175# (bad snatch day)
2) 250# (10# PR)
Strength did not do
Conditioning
For time:
10 MUs
100 Push Press (75#)
1000 m row
12:01
Bad day for BBG… I have good speed through the hips and underneath. Disconnect OH still. Cleaned 275# 3 times and felt really easy
BBG:
1.) 185#, -30#
2.) 245#, -30#
Strength:
305#, match
Cond:
15:40 Rx
Muscle ups are getting easier while out of breath
snatch 195 (-10)
c+j 250 (-25) missed the clean at 265 twice, not sure what my deal is today
front squat 315 (-5)
con-this actually was the bright spot for today. im officially recovered from my cold and i can breathe again
17:40, had to sub bar mu’s for regular mu’s today
M/170#/NorCal
Shitty day
BBG
1) 221# (-14#)
2) 271# (-14#)
Strength
285# (-10#)
Conditioning
12:15 Rx
The step down off the box made it harder/slower
BBG
1.) 90 kg (-20 kg) no power today.
2.) 130 kg (-15 Kg) felt easy, stopped there
Strength
1.) 144 kg (-10 kg)
CND
11:22 C2B for Muscle ups
Touched rings for the first time tuesday, got my first muscle up on 5th attempt. Strung a couple together yesterday.. going to practice these 3-4 times a week until february.
1. 225# (rushed a pr attempt bc of time cap at 240# and missed)
2. 280# (hit a pr clean at 305# missed jerk)
3. 300# (5# pr)
4. 13:08 (missed box jump and cut hand open, paused a minute to tape it up so time should have been faster)
I don’t know if I’m just beat up or what but my numbers have been awful this last week or so. Everything today was about 85% of my best numbers. I guess I’d rather hit rock bottom now than 2 months from now.
Snatch – 225
C&J – 275
Fr. Squat – 315
Conditioning – 12:43
BBG:
1.) 230 ~ 94% (240f)
2.) 265 ~ 96% (280f)
Strength:
265 (-10#), 280x1f
Conditioning:
14:22 Rx
BBG
1) 235 (-30), missed 255
1) 315 (-25), no jerks above 245 today. More jerking this last two weeks than I’m used to. Also, if you can a way to express that sentiment without making people giggle, I’ll be impressed.
Strength- 335
Cond-14:03
9:17
Snatch: 150 lb (-10)
C&j: stopped at 170, shoulder hurting
Cond: 11:54
Bbg-
1. 103 kg…. pr
2. 130 kg clean… pr
STR-
136 kg… Pr
Cond-
11:06
I’d say this was a pretty damn good day
My hip was sore today? It kept needing to crack when I went to depth… Kept is light today…
BBG:
snatch – 245# (PR is 265#)
c&j – 305# (PR is 335#)
Strength:
stopped at 305# and it felt easy
Conditioning:
10:50
BBG:
snatch – 235#
c&j – 300#
Conditioning:
12:52
BBG
1) 85kg (-8kg)
2) 105kg (-11kg
Strength
300lbs
Conditioning
15min time cap
Made it through 5 of the first set of 7 box jumps
Terrible training day
16yrs old/ 165lbs BW/ North East Region
Snatch-195 PR #10lb
C&J-245 -5lb
3RM Front Squat-245
Cond.-16:45 115/145
BBG:
!. 160# (PR)
2. 185# – legs not feeling up to 200# today
Strength: 195#
Conditioning: 17:18
Doing this on sunday because of work
Bombed out
1. 135# warm up 165#-f, f, f. Pr-185#. Hit 135# twice for w/u, very slow though.
2. 135#-f, f, f. Pr-210#. This was supposed to be w/u, I could not get my elbows up, or get underneath the bar.
3. Dnd.
M/20/185
Feeling the max effort barbell work today
Snatch 205 (-20) forearms smoked but PRd on thursday so didn’t expect to get too heavy
C&J DND worked lightly on jerk technique
Strength 305 (10# PR) only made one attempt
Conditioning 17:28 muscle ups are getting better
1) 253, missed 264
2) 286, cut it here. Hip.
FS – 330 x 2. Hip again. I feel weak.
Conditioning
13:31
1. 125 (-10)
2. 155 (-15)
3. 195 (PR)
BBG was a mess after being in a Globo for a week.
Conditioning:
Got rid of last 14 muscle ups, and used 95lbs for all the snatches.
17:43
*Had to do muscle ups with substantial rest between, all strict, still can’t figure out how to kip well.
BBG:
1) 215 (-15)
2) 275 (-10)
Strength
345. Got 365×2 missed 3rd-pissss
Conditioning: 12:46 was shooting for ~sub 11
For time:
14 Power Snatches 115#
14 Step-Down Box Jumps 30″
14 Power Snatches 115#
14 Step-Down Box Jumps 30″
7 Muscle-Ups
7 Power Snatches 165#
7 Step-Down Box Jumps 30″
7 Power Snatches 165#
7 Step-Down Box Jumps 30″
14 Muscle-Ups
I enjoyed this one if that makes any sense
BBG:
1) 143# (8# PR)
2) 210# (12# PR)
Strength:
1) 220 (11# PR)
Cond:
18:15 scaled the snatches of 7 to 135# (one rep max is 143#)
Box Jumps Rx
Muscle Ups where done on the bar and not rings. Gym does not have a ring hook-up location.
BBG 1) 165#
BBG 2) 235#
Str 1) 265#
Cond – 19:25
95# & 145# Snatches; forgot the rd. of 7 MUs