BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
205-205-215-225-225
I missed the jerk on set 4 and missed the last clean on set 5. Legs felt weak.
Strength
1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.
115
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.
155
Conditioning
2 minutes ME Muscle-Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups
17+3+8
Tuesday, June 18, 2013
Monday, June 17, 2013
Outlaw WOD 130617
BBG
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
155-155-155-165-165-175-175
I had two misses at 175. Everything else perfect.
Strength
Smolov 1/1
HBBS 6X6 @ 70% (250#)
rest at least 2 minutes between
Conditioning
15 rounds for total calories of:
30 seconds ME Row for Calories
90 seconds Active Recovery (Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.
367 calories. This was brutal on my butt. So uncomfortable. That was the worst part. The 90 seconds was way worse than the 30 seconds to me.
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
155-155-155-165-165-175-175
I had two misses at 175. Everything else perfect.
Strength
Smolov 1/1
HBBS 6X6 @ 70% (250#)
rest at least 2 minutes between
Conditioning
15 rounds for total calories of:
30 seconds ME Row for Calories
90 seconds Active Recovery (Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.
367 calories. This was brutal on my butt. So uncomfortable. That was the worst part. The 90 seconds was way worse than the 30 seconds to me.
Saturday, June 15, 2013
Clean
Wanted to test 1 rm clean today. For my warm up I decided to do some front squats with a pause at the bottom to build confidence for my cleans. This back fired. I got up to 275 but couldn't stand up 275 with the pause. Terrible considering I have done 285x3 and 305x1. This did not fill me with confidence going into the cleans. I hit up the 255 but 255 was not easy. I put 275 on the bar but didnt even have the balls to drop under it. My PR is 265.
Friday, June 14, 2013
Outlaw WOD 130614
Testing – Day 5
1) 15 minutes to establish a 1RM Jerk (racks may be used).
270 PR
2) Row 500m
1:33.9 PR
*Rest 20+ minutes.
3) “Elizabeth”
21-15-9 of:
Power Cleans 135#
Ring Dips
4:55
I felt okay during the jerks. Everything felt heavier than it should have. I missed 260 four times before I finally hit it. Then I hit 270 first try. I felt great on the row but was dead after. I rested a full half hour before doing Elizabeth and still felt terrible. My ring dips have really gone downhill. Need to start doing those again.
1) 15 minutes to establish a 1RM Jerk (racks may be used).
270 PR
2) Row 500m
1:33.9 PR
*Rest 20+ minutes.
3) “Elizabeth”
21-15-9 of:
Power Cleans 135#
Ring Dips
4:55
I felt okay during the jerks. Everything felt heavier than it should have. I missed 260 four times before I finally hit it. Then I hit 270 first try. I felt great on the row but was dead after. I rested a full half hour before doing Elizabeth and still felt terrible. My ring dips have really gone downhill. Need to start doing those again.
Wednesday, June 12, 2013
Outlaw WOD 130612
Testing - Day 4
1) EMOM for 5 minutes:
2 Snatches (full) @ 80% (145)
9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% (145)
8/9
Total: 17/19
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Rest as needed between test 1 and 2.
2) Run 1 Mile
5:25
The snatch test was tougher than expected. I was happy with only missing 2 reps. I felt like I was jumping forward a bit but overall good form. The mile felt terrible. My back and legs were smoked from the very start. I wanted to run at the track but didn't have time. I hate that turnaround.
1) EMOM for 5 minutes:
2 Snatches (full) @ 80% (145)
9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% (145)
8/9
Total: 17/19
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Rest as needed between test 1 and 2.
2) Run 1 Mile
5:25
The snatch test was tougher than expected. I was happy with only missing 2 reps. I felt like I was jumping forward a bit but overall good form. The mile felt terrible. My back and legs were smoked from the very start. I wanted to run at the track but didn't have time. I hate that turnaround.
Tuesday, June 11, 2013
OHS
I came in tonight to test 1rm ohs. 135-185-205-225-245-255(f)
Felt crappy until I hit 245. It felt great and I thought I would surely pr and hit 255. I push pressed it not problem but just couldn't come out of the bottom at all. Below is my attempt at 255 Next time.
Felt crappy until I hit 245. It felt great and I thought I would surely pr and hit 255. I push pressed it not problem but just couldn't come out of the bottom at all. Below is my attempt at 255 Next time.
Outlaw WOD 130611
Testing - Day 3
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
185
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
345-365(f)
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
2) 150 Burpees for time.
8:32
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
185
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
345-365(f)
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
2) 150 Burpees for time.
8:32
Subscribe to:
Posts (Atom)
