T Nation

Outlaw Log


#1

131023

BBG

1)Snatch from Power Position off Blocks @ 75%-85%
140 (75% of 185) for sets across.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80%
170-180-190 ( 70%-75%-80% of 240)

Strength

1a) Front Squat+Back Squat: 4X7+13 @ 155lbs
1b) 4X5 Weighted Ring Dips + ME Ring Dips
( +8Ã?5+ 9 reps b/w), (+15Ã?5, + 8 reps B/W), ( + 20Ã?5+ 6 reps b/w) (+25Ã?3, + 5 reps B/w)

Conditioning

5X500m Run
2:01, 1:51, 1:49,2:05,2:07
Rest 2:00 after set 1 & 2 â?? Rest 1:00 after set 3 & 4.


#2

131025

6:30 AM
BBG
5X1 Snatch from blocks (bottom of knee) @ 80%-85% â?? rest 60-90 sec.
150x2x1,155x2x1,160x1 ( off 185)
Strength
1A) 3X3 Heaving Snatch Balance (Dip, drive, and drop) @ 70-85% of 1RM Snatch â?? rest 60 sec.
125-135-150
1B) 3X5 Strict Weighted GH Raise
B/w+10x3x5
Conditioning
â??Amandaâ??
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.

6:45

12 Pm:
Three sets, not for time:
Max Effort Double Unders
1 16 foot rope climb
10 toe to bar

Midline: 3x10 GHD Sit ups

Engine:
Row 30s on/ 30s off for 20 mins.


#3

131026

BBG:
Clean and Jerk off low blocks 80-85% 5x1, used 205 ( 85% of 240) for sets across

Strength
a) jerk balance 120x3x5
b) jerk drive 255x3x5

Conditioning.
For time.
50 burpees
20 Front Squats @ 210 ( no squat rack allowed, must re clean the weight everytime you break the squat)
50 burpees

13:29


#4

131028
ouch.

BBG: 3 position snatch ( one floor, one below knee, one hip)
155-155-145-145-145

Strength
1a) 7 13 front squat/back squat ( front squat seven reps, re rack bar, immediately back squat 13 reps. 20 total) 4 sets at 180.
1b) Weighed Strict Pullups 4x5@ B/w 26lbs vest

Conditioning.
Three rounds, 1 minute rest.
1 min handstand walk for distance
4 min amrap
10 hspu
20 kb snatch @ 60lbs ( 10 right, 10 left)
30 Double Unders


#5

WOD 131028:
BBG

5X1 3 Position Snatch (Floor, Hang, Hip) 155-155-145-145-145

Strength

1a) 4X7/13 Front Squat/Back Squat ( 20 reps total) @ 180
1b) 4X5 Weighted Pull-ups @ +26lbs vest.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4â?³
20 D-Bell Snatch @ 60lbs
30 Double-Unders

1:00 rest


#6

131029

BBG
1) 3 position clean ( floor, below knee, hip). 5 sets @ 195 with 90s rest.
2a) Complex of: 3 push press+1 push jerk+1 split jerk. 115-135-155-175-180
2b) Pendlay Row 4x4 up to 185

Conditioning:
800m run
rest 3 min
1000m row
rest 3 min
800m run
rest 2 min
500m row ( PR @ 1:35)
rest 2 min
400m run

total working time: 13:29.
Big day tomorrow.


#7

131030

BBG
1) Complex of: 3 snatches+3 overhead squats. worked up to 3 sets at 150 ( 80% of 185)
2) Complex of: 1 power clean+1 front squat+2 push jerks. Top sets at 180-190-190

strength:
3a) 7+13 Front Squat+Back Squat ( 20 reps total). 4 sets at 160 ( misloaded! should have been 170)
3b) Close Grip Bench Press
135-155-175-195x8

conditioning piece:
three rounds for time.
100 double unders
21 burpees
7 power snatches @ 135

13:54? I think. Don't remember.
Finished up with some extra midline work and a 1000m recovery row.


#8

Hi there. What are your goals?


#9

Long term?
2015 Crossfit Canada East Regionals.


#10

131101

Weightlfiting:
Snatch Complex: 1 snatch deadlift+1 Low Hang Snatch+1 High Hang Snatch. 5 sets at 85% ( 160)

Strength:
1a) Drop Snatch 115x3x4
1b) Reverse Hyperextension 3x10

2a) Strict Pullups 10-10-10 b/w
2b) GHD Situps 15-15-15 b/w

Conditioning.
70 D-Bell Snatches for time @ 60lbs.
* Every 60 seconds starting at 0 ( and again on the first, second third and fourth minutes) perform muscle ups. 5 reps at first, four reps at minute one, three at minute two etc. After 4:00 there are no more muscle ups to perform.

5:59


#11

131102

BBG:
Complex: 1 clean deadlift+1 low hang clean+1high hang clean+1 jerk. Three sets at 195+2 sets at 205

Strength:
a) Paused front squat 3x5 @ 185
b) push press 135-155-175x5

"Jackie"
1000m row
50 thrusters @ 45lbs
30 pullups

Time: 6:59


#12

131104
Slow and rusty today...

1) Hang Snatch
110x3
130x3
140x3
150x2x3
160x2
165x2x2

2a) Front Squat + Back Squat ( 4+8 this week) 5 sets at 195. 60 seconds rest
2b) Weighted Ring Rows 4x8

Conditioning:
4 rounds of:
60 seconds max sled push
Max Effort Unbroken Pullups ( 20-13-16-18)
1:1 rest ratio


#13

131105

1) Hang Clean from Hip + Jerk
2+2x2 sets @ 145
2+2x2 sets @ 170
2+2x2 sets @ 180
1+2x3 sets @ 195
1+1@ 205
1+1@ 215
1+1@230

2A) Push Press) 115-135-1565-180x5
2B) Pendlay Row 4x5@ 185

Conditioning:
4x800m 1:1 rest ratio
3:11-2:53-2:57-2:53


#14

131106

6:30 AM
-mobility warmup
-skill work for handstand,double unders, muscle ups

1) Snatch from hip 140x4x3. 60s rest.
2) 3 power clean and 1 push jerk. 4 sets at 170. 60s rest
3a) Front Squat+Back Squat ( 7+5=12 reps total) 4 sets at 180.
3b) Close Grip Bench Press 135-165-185-185-185x8

4:30 PM
11 Min AMRAP
7 thrusters at 95lbs
7 thrusters at 135lbs
* Every 60 seconds, starting at zero, perform an ascending amount of burpees ( 1-2-3-4 etc)
Score: 50 thrusters


#15

At home for the long weekend. Horrible gym.

131108

1) Snatch with 2 second pause off floor.
95-110-130-140-145-150-150-150x3

2a) Drop Snatch 115-130-130x3
2b) bar muscle ups 3x3
2c) hip extension 3x8

Conditioning.
10min amrap

15 handstand pushups ( amrap strict, switch to kipping when you fail. Best set of strict was 13)
30 Double Unders

Score: 215 reps. Shoulders were blown up after this!


#16

131109

*warmup + daily snatching
BBG
2 Cleans with 2 second pause 2 inches of floor + 1 Jerk
135-165-195-205-210-220-205

Strength:
Front Squat with 3 second descent and 3 second pause 185-195-205x3
Split Jerk 185-195-205x3
(been having to modify the wods a bit this weekend since Im out of town)

Conditioning:
Elizabeth
21-15-9
Power Clean 135
Ring Dips

Time: 4:53 PR


#17

131111

Warmup:
Mobility warmup
Skill warmup: three sets of double unders ( 40-50 reps), ring muscle ups ( 5 reps) Pistols ( 5 reps per leg)
Snatch warmup: Burgener warmup+ snatch from hip 65-95-115x3

1) Hang Snatch( 60 s rest)
135x2
145x2
155x3x2
165x2

2) Snatch Pull ( 60s rest)
185x3x3

3a) Front Squat + Back Squat ( 4+8 reps= 12 total) 210 for four sets. 60 seconds rest.
3b) Strict Pullups 4x10

4)Conditioning
1:00 Wall Balls
:30 Rest
1:00 Power Snatch @ 115
:30 Rest
1:00 Burpee Box Jumps
:30 Rest

3 rounds.


#18

131112

warmup mobility, skills and daily snatching

1) Low Hang Clean + Jerk. 90 seconds rest.
145x2x2+2
170x2x2+2
195x2x2+2
205x2+1
210x2+1
220x2+3

2a) Complex of: 5 good mornings+ 5 Push Press+3 Overhead Squats. 4 sets across at 115
2b) Batwing KB Row with tempo 4x4

Conditioning:
1) 3 rounds of:
2:00 to complete a 300m row and max effort muscle ups
1:00 rest.
Muscle Ups: 6+4+4

2) 10 min Ascending Ladder of:
1 Power Cleans 185
1 Muscle Ups
2 and 2, 3 and 3 etc. Finished 7 rounds + 3 cleans.

131113
warmup: mobility, double unders, daily snatching

1) Snatch Pull + Snatch
135x2+2
145x2+2
155x2+2
165x2x1+1

2) Clean Pull+ Clean+ Push Jerk
135-155-175-195-200-205

3a) Clean RDL 250x5x3. 60s rest
3b) Front Squat + Back Squat combo 4+8 @ 190. 60s rest.

Conditioning.
15 minutes AMRAP
500m Row
25 Double Unders
15 Pullups

Score: 9 reps shy of finishing 4 rounds.


#19

131115

BBG:
1 Snatch+1 First position snatch. 90 seconds rest.
3 sets at 155
2 sets at 165

Strength. 60 seconds rest.
a) 3x5 GHR
b) 3x 1 Snatch Balance + 3 Overheard Squats @ 145
c) 3x3 Paused Front Squat @ 70%

Conditioning:
15-12-9
Power Clean 175
Hand Stand Pushups

11:03


#20

warmup: mobility, daily snatching ( 75-95-115x3 from hip)

1) Clean and Jerk singles.
135-155-175-195-215-235-255

2) Front Squat Triples. 135-185-215-235-265

3) 13.1
In 17 minutes, proceed as far into the following sequence as possible.
40 burpees
30 snatches 75lbs
30 burpees
30 snatches 135lbs
20 burpees
30 snatches 165lbs
10 burpees
AMRAP snatches 210

I finished 158 reps ( 8 reps at 165)