Two camp updates…
First, there is a new Performance Nutrition Workshop on July 18th, at the home of “The King” (Marco Coppola) – CF Overtake in Spring, TX.
The second is an update on the OBB camp in Baltimore, MD. Jared just let me know there are only 5 spots remaining, and he’s probably gonna Snatch at the camp (ok, I added the Snatch part, but he probably will).
Click here to register for:
Outlaw Barbell Camp: July 11th & 12th – Baltimore, MD
Outlaw Performance Nutrition Workshop: July 18th – Spring, TX
If you haven’t seen this, make sure you have a firm grasp on your device before watching.
WOD 150701:
BBG
1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5
2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple
Strength/Skill
1a) 4X3 + 1XME Front Squats – work to a near 3rm (no misses), then 1 ME UB set @ 90% of 3rm, rest 2:00
1b) 4X1:00 ME Strict 3″ Deficit HSPU – rest 2:00
Conditioning
9-7-5 of:
Thrusters 185/115#
Muscle-Ups
For time.
Signed up for the camp in
Baltimore. Can’t wait!
Will you be at this one, Rudy?
See you there man. 3 of my friends are coming too
BBG
1) 135, 140, 145, 150, 155, 165, 185
-no misses, but my quads/hips were on fire. Felt like open prep
2) 155, 165, 175, 180, 185, 190, 195
Strength/skill
1a) 245, 265, 285, 315
4 @ 285
1b) 13, 10, 11, 10
Conditioning later
IG: @a_a_ron0123
Conditioning:
5:14 Rx
-damn you Rider, haha!
Bbg: 1) 145 – felt like I hit a brick wall on my first set @this weight and had to stay @this weight for 3 more rnds
2) 200
Strength: 1a) 245 +1@220×6
1b) 4in deficit – 7,8,7,6
Conditioning: later
Conditioning:6:13 rx
IG@rrooney41
BBG:
1) 110, 120, 130, 135, 140 (2)…I think. This destroyed my legs. Not sure why I’m so fatigued
2) 140, 150, 160, 170, 180# maybe 10 is too much of a jump for these. Was too tired to get any more
Strength/Skill
1a) 195, 205, 210, 215#; 6 reps at 193.5#
1b) fucked up and didn’t realize it was deficit. 17, 16, 17, 15
Conditioning: 7:08
BBG
1) 165
2) 220
Strength/Skill
1a) up to 285 5@255
1b) 12-11-9-10
Cond
6:45
Domonic Ernesti
M/25/5’9″/195(Woohoo)
IG: @mrernestiempire
BBG: 1) Worked to 155 and stayed there (lower back tightness)
2) Worked to 225
S/S: 1a) 235,255,275,295
1b) 6,6,6,6 -Focused on form
Cond: Everything above! It was hot as hell in my garage today, thermometer read 105°
Bbg
1)165
2)205, 210×2
Str/sk
1) 255, did 2 at 270.
ME@230-4
2) 8/9/9/7
Conditioning: 14 something
Bombed it. Did all the work
Back to back today in a short
Time. So legs and shoulders
We’re smoked after the FS
hspu part.
BBG
1) 160 – 165 – 170 – 175 – 180 – 185 – 190(4)
2) 175 – 185 – 190 – 195 – 200 – 205 – 210
*BBG was a straight-up conditioning piece for me today.
Strength/Skill
1a) 245 – 265 – 285 – 300 – 270(4)
1b) 9 – 6 – 6 – 6
Conditioning
DND
Snatches 135/145/150/155/160/singles 165/155
Deficit deadlifts 5×2/315
Front squat- worked on some banded lateral walks
Def hspu 13/14/11/10
Con 7:32
m/49/155
am session:
Shoulder press x3: 30-34-36-40-42-44-40×7
Front squat x 3: 60-70-80-90-99-90×10
Straddle L 6x10s
Jerk dipsx5: 110-114-114
PM session:
Connectivity:
1min me strict 3inch deficit hspu: 7-9-9-10
10ghd raises + 5 hip extension
10 floor levers
BB:
PSx5 emom: 117-120-123-123-123-125
PCPJx3 emom: 135-135-135-135-135-135-145
Conditioning: different. Karen on the run. 150 wb for time with 200m run every time you drop the ball. 12 min time cap. I got 108 wb.
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
Vacation has screwed the last couple weeks of training up but still putting it in when I can!
BBG:
1) 135/140/145/155#–> these felt heavy as shit!
2) 155/165/175/185/195/205/215# (ooooox)
STRENGTH/SKILL:
1a)225/245/265/280# (5@255#)
1b)5/5/5/5… did at more of a 4.5″ deficit. MAJOR weakness
COND:
For time:
30 Burpee Box Jumps 24/20″
30 DB C&J (two dumbbells) 60/40#… Bowflex DB’s only went up to 52.5# so I did 35.
30 Burpee Box Jumps 24/20″
9:57