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

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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

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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

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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

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