July 11th

Garth

Squats -
225+120lb chains X 12
245+120lb chains X 10
255+120lb chains X 8
275+120lb chains X 6

Deadlift + GHR (superset)
225 X 12  + 20X6  ( 3 sets)

July 10th

WOD 120702:

BB Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

125 - 140. Looks decent. keep getting better.


2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

195.

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

110

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

4X3 Push Press 205lb

1b) 4X10 Strict T2B – rest 60 sec.

4X15 weighted ab sit ups 53lb

Conditioning
7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

7 KB cleans each arm 53lb, 7 hurdle shuttles - 2 rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

July 9th

WOD 120630:

BB Gymnastics
1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

Worked on form.  I got knee wraps in and concentrated on as near perfect form as I could get.  I only went up wot 135lb's.  My form started to break down after that. 

2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

Same as snatch.  Worked on form.  Specifically hitting my hip before I jump.  I was able to do it with 115lb's


Strength


5X5 High Bar Back Squat @ 75% – rest 60 sec.

275, 285, 295, 295,295  - Finished all sets for five reps.  Felt good.  I did this in the afternoon and this was my first excersise.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
21-15-9 of:
OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees
For time.

21 reps of BB walking lunges - 125lb, ring pullups (toes touch ground), burpees

July 7th

WOD 120629:

BB Gymnastics
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

Fot up to 210lb's.  Form was very bad.  Went back to 185lb's to work on form.  Need to be quicker and work on bending back knee and getting front foot out further.  Stay on heels through push off. Did this off the rack

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

Bands were 150lb's.  + 275 bar weight

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

Had to use barbell.  165lb's, (bench with no back supprt)

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.

Conditioning - 6:48
“King-Kong”
3 rounds for time of:
1 Deadlift @ 455/300# - 365
2 Muscle-Ups - bands
3 Cleans (full squat) @ 250/165# - 185
4 HSPU

Scaled down.  Deadlifts were suprisingly hard.  Could have been from10 earlier sets + being drained from 90 degree temperature

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

July 5th

WOD 120627:

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch - heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

105 - 145

I stayed at a 60 sec rest interval

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
Paralette handles
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
Ring Pullups - 41lb, 5,5,4
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
95lb'sX12

Notes: "Handle" HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2" deficit between the handle.

outlawcoach | June 26, 2012 at 9:37 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120627

Comment

See all comments

July 4th

WOD 120626:

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

135 lb's

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

285X5, 315X3, 335X2, 355X2

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.

200
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
200

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

outlawcoach | June 25, 2012 at 8:38 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120626

Comment

See all comments

July 3rd

WOD 120625:

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

First workout since Olympic Lifting Course.  Started off light in weight to make sure I use good form.

105lb

2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

185lb.  I rested a lot more than 45 seconds

2b) 5X3 Heaving Snatch Balance - heavy, rest 45 sec. DEMO VIDEO

135lb.  I could not keep good form at 145lb.  Need to get lower

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

Did Bench Press 205lbX8 for 3 sets.  I was exhausted at this point.  That is why I only used that much weight

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

50 lb barbell.  I only did 3 sets

Conditioning

DID NOT DO

21-15-9 of:

OHS 135/95#
T2B

For time.

outlawcoach | June 24, 2012 at 9:23 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120625

Comment

See all comments

June 30th - July 1st

I took the Olympic Weightlifitng Level 1 Certification course.  I learned a lot and met a lot of very cool people.  I need to practice the progressions for each lift in order to come naturally accustomed to the movements. 

June 28th

WOD 120620:

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) - heavy but perfect, rest 45 sec. DEMO VIDEO

I did this off of blocks (didn't pay attention)

125, 135, 145, 155, 165, 175, 180, 180, 185, 185

Need to get lower, shoulders over bar, more violent shrug, land on heels

1b) 10X2 3-Stop Snatch Pull - heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION225, 225, 245, 245, 255, 255, 255, 260, 260, 260

Need to pause longer at each segment

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb's body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.

10+5, 14, 10

45 + 10lb plate with ab mat in middle.  Need to go more deficit

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

24lbX5, 53lbX4, 53lbX3

These were ring dips.  Did not have straight bar

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Did Good mornings

135X6, 105X10, 105X10

outlawcoach | June 19, 2012 at 10:12 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120620

Comment

See all comments

June 27th - Garth

Garth

Goblet Squat - 3X12, Last set ended with 140lb (can go heavier)
Diamond Bar - 3x12, Last set ended with 320lb (can go heavier)
Back Squat - 3X8, 225 lb + 130 in chains (just right)
Glute Ham - 3x10, 12lb (could go heavier)

Felt good today. I was surprised to do that well on back squat.

June 26th

http://wp.me/sWOYt-120618

WOD 120618:

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

125lb's - 180lb's

Boxes were set at mid-thigh. This was more of a muscle snatch. Did not get low.

2a) 4X3 Halting Snatch Deadlift - heavy, rest 60 sec. DEMO VIDEO

225lb's - 270 lb's

Last two sets I only did two reps.I did this as a single excersice, not alternating with Drop Snatch, since I only had one bar

2b) 4X3 Drop Snatch - medium/heavy and fast, rest 60 sec.

105Lb's for all sets

The first set was awkward and not explosive,  Every set after that was good.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

Did Push Press 3X3 instead since I am doing legs with Garth tomorrow.

185lb's - 195lb(last set)

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

3X3
Used 53lb kettle bell since I only had one bar (push Press)
Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

June 24th

WOD 120616:

BB Gymnastics

1) 7X1 Snatch off High Blocks - heaviest possible with near perfect technique, rest as needed DEMO VIDEO

145 - 180

2) 7X1 Clean off High Blocks - heaviest possible with near perfect technique, rest as needed DEMO VIDEO180

Go heavier!

---

Strength

7X3 High Bar Back Squat @ 70-80% - rest 90 sec.

275 - 315

Felt very heavy

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

D50M Driveway five times / ME UB Thrusters @ 135lb's

4 rounds (6 reps on Thrusters)

Still trying to get my conditioning back in shape

Notes: ME = Max Effort. UB = Unbroken. Now don't fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

outlawcoach | June 15, 2012 at 9:58 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120616

Comment

See all comments

June 23rd

WOD 120615:

BB Gymnastics

7X2 Split Jerk off Blocks - heavy but not maximal, rest 60-90 sec.

Did off Rack since I did not have Blocks yet.  Elbows 45 deg. Big chest, stay vertical, knees out as I did, agressive front foot - drive through  heel, back knee bent and heel turned out.

135 - 215

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension - rest 60 sec.

Used chains. No bands. Did this as an individual set. Did not alternate

225lb + 86lb's in chains

Need to be faster.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press - heaviest possible (all sets), rest 2+ minutes

Did not do

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
50' High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50' Low Prowler Push 215/165# (weight including Prowler)

15 - 24kg kettle bell / 20 double unders / 15 wall balls / 20 double unders

I did two rounds.

Completely exhausted do to 100 deg weather. Just now getting cardio back.

outlawcoach | June 14, 2012 at 10:25 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120615

Comment

See all comments

June 21st

120613 by outlawcoach WOD 120613: BB Gymnastics 10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes - heaviest possible, rest 60 sec. Demo w/ Instruction - Demo Sideview 125 - 155 Bring Bar to hip while weightis still on blocks, shrug, explosive hips, bar stays vertical and close to body. Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes. Strength/Skill 1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU - rest 45 sec. To failure Did all of these as individual sets. Kipping - butt against wall, bend hips over 1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups - heaviest possible, rest 45 sec. Bent over Rows instead of weighted C2B pullups.  I did not have a pullup bar. 235lb - 3X5 1c) 4 X 15 Reverse Hypers - medium/heavy, rest 45 sec. Substituted with Good Mornings. I dont have a revers hyper. 75lb's - 2X15 outlawcoach | June 12, 2012 at 10:10 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120613 Comment    See all comments

June 20th - Garth

Front Squats - 135 + 50lb's in chains - 3X12
I could go heavier

Diamond Bar Squats - 200, 250, 250  - 12,10,10
Felt light

Step Ups - 35, 40, 45 - 3X6
Easy

Straight Bar Curls with chains - ? - 3X10

Fat Grip Tricep Pulldowns - Full Stack - 4X9

This was my first day back after the Gilmer competition.  My back was still sore.  I definitely did not feel my best.

June 19th

WOD 120611:

This was my first workout following "The Outlaw Way" programming.  I started on June 19th.  Also, I am still working out with Garth for Legs on Wed. There will be minor adjustments to my workouts due to that reason.

BB Gymnastics

1) 7X2 Snatch off High Blocks - heavy but fast, rest 60 sec. Demo 1 - Demo 2

145lb's


Did not go down all the way into a full squat snatch.

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

2a) 4X3 Snatch High-Pulls - heavy, rest 60 sec.

145 lb's

Did not alternate these two excersises. Can go heavier next time.  Be more explosive.

2b) 4X3 Drop Snatch - medium/heavy and fast, rest 60 sec.

95lb's


Can go heavier. Be explosive

Notes: Drop Snatch definition courtesy of Catalyst Athletics: "Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It's more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances."

Strength

1a) 4X8 Weighted "Strict" GH Raise - heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

Strict Press - 3X8


145lb's, 125lb's, 125lb's


Did not do GH Raises because I am doing legs with Garth Tomorrow.  I did not alternate these excersises.

1b) 4X3 BB TGU - heaviest possible, 3 each arm, rest 60 sec.

45lb Bar for 3X2

Felt Awkward. Need to get use to balancing bar

Conditioning

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

NOT for time.

Did not do Conditioning.

Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.

outlawcoach | June 10, 2012 at 11:16 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120611

Comment

See all comments