131118
- High Hang Snatch
130x4x2 60s rest.
2a) Front Squat+ Back Squat. 3+6 with 225 for 6 sets.
2b) Weighted Strict Ring Dips +20lbs x 10,13,15
2c) Weighted Strict Pullups +20lbs x8,8,9
Conditioning:
Row 1k
30 Muscle Ups
Time- 8:42
131118
2a) Front Squat+ Back Squat. 3+6 with 225 for 6 sets.
2b) Weighted Strict Ring Dips +20lbs x 10,13,15
2c) Weighted Strict Pullups +20lbs x8,8,9
Conditioning:
Row 1k
30 Muscle Ups
Time- 8:42
131119
Weightlifting:
High Hang Clean and Jerk
175x3x2 with 60s rest.
Strength:
A) Push Press up to 190x5 PR!!!
B) Bent Over Row 185x5x5
Conditioning:
Row 1000m
50 Double Unders
Row 750m
75 Double Unders
Row 500m
100 Double Unders
Still deloading.
BBG:
Strength.
A) 3 Front Squat + 6 Back Squats. 6 sets at 210lbs.
B Close Grip Bench Press 185x5, 205x5,235x4
C) Reverse Hyper 3x15
( alternate between a set of B and a set of C between each set of A)
Conditioning:
15 min amrap
1 50’ Prowler Push High Handles @ 90lbs
1 50’ Prowler Push Low Handles @ 90lbs
10 Burpees.
Finished 7 burpees shy of 9 rounds.
111321
Rest day.
5km row in 19:41
111322
BBG)
1 Snatch + 1 Pocket Snatch. 4 sets at 70% with 60 seconds rest. No misses
Strength
A) Complex of: 2 Snatch Balances + 2 overhead Squats. 4 sets at: 155-155-165-165. No misses. 60 seconds rest.
B) GHR 4x8 with + 10lbs
Conditioning:
Heavy “Grace”
30 Clean and Jerks @ 155 in 3:05
“Cindy”
5 pullups
10 hand release pushups
15 squats
20 minamrap
21 rounds 3 pullups
Heavy week.
111325
Pocket Snatch 165x8x1 two minutes rest
Front Squat Back Squats. 6 sets of 3 6 @ 235. 2-4 min rest.
3a) Drop Snatch 120x4x3
3b) 3 Strict Pullups @ 25lbs AMRAP Bodyweight strict pullups. 7-7-6-5
Conditioning.
500 Double Unders.
111326
2a) Behind the Neck Push Press 135-155-165-170x3
2B) D-Bell Row 4x6
Conditioning:
20 seconds thrusters
20 seconds pullups
40 seconds rest.
5 rounds for total reps. 80.
Getting put through the ringer this week. Jesus. I’m sore everywhere. Lats are tight. Shoulders are DOMS-y, my calves are FUCKED from that 500 double under workout and I feel like my thumbs are gonna fall off any minute now. Surprisingly my legs feel fine. Thank God for rest day tomorrow!
Hang Snatch Doubles
135-145-155-155-165-165
Hang Clean and Jerk. up to three sets of 2 cleans + 1 jerk at 225.
3a) Front Squat + Back Squat. 3+6 @ 220 for four sets.
3b) Clean First Pull w/ Hook Grip. 4 sets of 2 @ 300
Conditioning: Different from the blog. Doing a 1/2 “Nate” later today.
2 Muscle Ups
4 Hand Stand Pushups
8 Kettlebell Swings 70lbs
8 rounds.
131129
warmup: mobility, a few sets of double unders, hspu and bar muscle ups.
High Hang Snatch 75/95/115x3
Low Hang Snatch
135-145-155-155-165-165x2
Snatch
150x2 Every minute on the minute for our minutes ( 10 reps total)
3a) 3 Behind the neck snatch grip push press + 3 overhead squats
135-145-155-165
3b) GHR 4x10xb/w only
Conditioning: 5km run in 20:01
PM on 131129
5 rounds for time.
5 Bench Press at 180
5 Power Clean 180
4:42
131130
Skills: double unders and toe to bar
2a) Front Squat tempo 3-0-3. 4x3@185
2b) Jerk Balances 4x4 @ 60%
12 Minute AMRAP
5 Squat Snatches 125
5 HSPU
8 rounds + 5 snatches.
Probably gonna do a light rowing workout to get some blood moving around tonight.
Hey man,
Solid training you’re putting in, are you taking this right off the outlaw site or are you basing your own programming off theirs ?
[quote]TSpoon wrote:
Hey man,
Solid training you’re putting in, are you taking this right off the outlaw site or are you basing your own programming off theirs ?[/quote]
I follow it about 90% closely. Sometimes switch or add things that I need to work on more than what’s prescribed, and sometimes get roped into doing a WOD with someone else if I get called out to do it haha
Right on man, good luck with your goals, hope you make it to the games.
[quote]TSpoon wrote:
Right on man, good luck with your goals, hope you make it to the games.[/quote]
Thanks for the encouragement man. I dunno about the games, but I’d love to make it to our Canada East Regional in the next few years. I’ve only been really training this way for five months or so, I have a lot of room to grow.
131202
WARMUP:
mobility
two sets of each, not for time:
double unders
hand stand push ups
Bar Muscle Ups
Pistols
2A) Front Squat+ Back Squat. 2+4 ( each set consists of unracking, performing two front squats, re racking, and performing 4 back squats). 4 sets at 250. 90 seconds rest.
2B) Strict Pullups. First three reps weighe with 25lbs d-bell, after three reps drop d-bell and perform max effort strict bodyweight reps.
4 sets of: 3+6, 3+7,3+5,3+5. 90 seconds rest.
Conditioning:
5x500m Row at 90% of best pace. All sets between 1:49 and 1:51. My best 500m time is 1:38.
BBG
4X1 Clean & Jerk @ 225-230-230-235. â?? rest 2:00
Strength
1a) 3X5 Strict Press â?? 140.rest 60 sec.
1b) 3X5 Bent Over Row â??185.rest 60 sec.
Conditioning
For time: 12:19
12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20â?³
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20â?³
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20â?³
Snow s torm forced the school to close wednesday so I’ve been playing catch up.
131205
Power Snatch
145x2x2, 15x2x1
Power Clean and Push Jerk
175x2x2+2, 190x2x1+1
3a) Front Squat + Back Squat.
230x4sets of 2+4
3b) Clean Pulls 255x4x3
Did some extra benching with a buddy of mine.
4) Close Grip Bench 5x5@205
Conditioning:
1:00 Handstand walk ( subbed for hand standshoulder touch and wall walk)
2:00 KB Snatch + KB OHS ( alternate 5 per arm)
1:00 toe to bar
1:00 rest
4 rounds.
131206
Snatch
Hi Hang 75-95-115x3
135-145-155-165-175-185-190(f)
C&J
135-155-175-195-215-235
Conditioning.
3 Rounds for time
1 Rope Climb
2 Squat Snatches @ 165
3 Back Squats 275
4 Strict HSPU
7:54
35 min row at 80% pace.
Felt great!
Barbell:
Snatch- every minute on the minute.
165x1-165x1-170x1-170x1-175x1- 175x1-155x2-160x2-160x2-160x2-160x2
Strength
A) 2 Front Squats + 4 Back Squats. 5 sets at 260. Video is of third set. 90s rest
B) Strict Pullups. 5x10xb/w only. 90s rest.
Conditioning.
Different from blog.
Crossfit Open 13.3
12 min AMRAP
150 Wallballs
90 Double Unders
30 Muscle ups.
Finished up to 13 muscle ups. I’m not happy with this. I flew through the 150 wallballs at a sub 6 minute pace, but completely fell apart on double unders. Took me about 3 and a half minutes just to get 90. Muscle ups were done as 3-2-2-2-2-2.
131210
lots of mobility and stretching, quads and glutes are smoked from squatting last night.
Snatching 75-95-115x3 from the hip
Strict Hand Stand Pushup 5x8
2a) BTN Push Press. up to 185x3
2b) Clean pull with pause at knee. 300x4x3
Conditioning
50 double unders
20 toe to bar
10 clean and jerk 135
score:313 reps.