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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