>Read Les DeBusk on: I Can Be Better – Outlaw Training – Before and After.
>Arlen Castaneda – 245# Snatch + 3 Snatch Push Press:
WOD 130618:
BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Strength
1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning
2 minutes ME Muscle-Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups
The Outlaw Way 
For the 3 Position Clean (Hi-Hang, Hang, Floor), we do a total of 3 cleans; the first from the hi-hang; the second from the hang; the last from the floor?
Thanks
Yep, then do a jerk.
Are we suppose to do smolov Squating as well or was that just for Monday?
just do what he writes, when he writes it!
+1
all hail to coach rudy
There will be more squatting tomorrow. It’s not an everyday thing. Look again at the calculator. It’ll break it down further.
My bad thought that calculator said Tuesday
Quick question, will we be front squatting at all during this cycle? Or are we just going to back squat following the Smolov? (front squatting aside from the regular oly work).
“5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds” Theres ur front squats for the day
Coach, if I have to take a dump during the BBG portion is Ok to do so or will all of my fitness gains be null and void?
You will immediately drop from Matt Hathcock level, to 8,000,000th in your region next year. I hope evacuating your bowels is worth it.
If the girls are allowed to pee themselves we can shit ourselves, surely
BBG) 130kg
1a) 75kg
1b) 120kg
Cond) 15reps/4rounds/6reps
That was complete muscle fatigue, midline was super tight going into the second set of MU’s.
All in all, pretty happy today.
Here’s the 130kg:
I like the matching pastel blue shorts
M/27/5’11″/170#/NorCal
BBG
232#
STRENGTH
1)135#
2) 155#
Conditioning
ME muscle-ups = 21
AMRAP = 4 Rounds
ME muscle-ups = 15
Geeze Arlen, everything I taught you and you still haven’t learned how to edit your freakin’ videos!
BBG
Started at 205 and worked up to 245. Failed 245 once and hit it once.
Strenf
245
Conditioning – aka “30 min of awful”
Airdyne – 468 calories
Wrong day. Sorry, I guess all these fucking dumbass noobs are rubbing off on me.
Oh, BTW, are the cleans suppose to be Power or Squat, and can we jerk from the rack?
Hahahahaha!
135#
195#
433cal
3-2-5 (post workout)
missed 2 days of testing
last wk (work, school)
sorry wrong day fack
BBG
225-225-235-235(missed jerk)-235
1a. 135-145-145-150
2a. 185-225-225-235
Conditioning
21 MU’s – 3 rounds – 11 MU’s
Conditioning
14 MU
3+40
10 MU
BBG: 155, 165, 175, 185, 195
1a: 95, 100, 105, 110 (new movement, stayed light to protect form)
1b: 135, 165×3 (could probably pull 185 next time)
Cond: 12/3/8
M/34/170
M/F/S: 2/6/6
#TheOutlawWayAfghanistan
1. 95,105,125,125,135#
2.a) 75#, b) 95#
3. 4/2+12 burpees/2 (not a good double under day)
BBG #165 no jerks today rotator cuff is hurt
Strength 1a)#35
1b)#165-3 185
Cond
2a)8
2b)2 RDS
2c)4
#TheOutlawWayAfghanistan
BBG: 115-135-145-155-165
1a.95-105-115-125
1b.115-135-155-165
2a.16
2b.2rds+53 reps
2c.11
#TheOutlawWayAfghanistan
BBG: 225, 255, 255, 275, 285 (f)
1a) 145 across
1b) 225 across
2a) 7
2b) 3 + 50
2c) 3
BBG) 225, 245, 255, 265, 275
1a) 135
1b) 225
Cond) 10 / 3rds+20 / 8
Feeling super sluggish today!
#TheOutlawWayAfghanistan
BBG: 165, 175, 185, 195, 205. Should have started heavier.
1a: 125
1b: 145 focused on form
WOD: 11 – 3 rounds even – 5
BBG:
-up to 225, missed 235 (grip gave out)
Strength:
-press- 145
-rows- 225
Conditioning:
-MUs-4
-AMRAP- 2 rounds + 50 DUs + 2 burpees
-MUs-3
BBG: 185, 195, 205, 215, 225 (missed the jerk on 225#)
Strength
Press – 95, 105, 125, 125
Rows 135, 165, 185, 205
Conditioning Later
BBG – 245
Strength – Split Press 140
Pendlay Row – No time
Cond – 15 MU’s 2 + 50 10 MU’s
All done in the dark as power is out at our box. Made it pretty interesting. As I could see nothing I can only assume these are the weights I used based on pkate thickness.
BBG – 225, heavy, last set was rough on the grip.
Strength
1a) 145, new movement for me. Felt awkward.
1b) 185, maybe could have gone heavier but had no one to tell me if I wqs sacrificing positioning so wanted to stay controlled and tight.
Conditioning – shoulders were really fried
13 mu
Then
2 rds, 38 double unders
Then
9 mu
BBG:
105Kg (Miss at 110Kg)
Strength
1a) 50-55-60-60Kg
1b) 80-90-90-90Kg
Cond:
10/2+5 burpees/11
BBG – 250
Strength:
Split Press: 140
Pendlay Row:
Cond – 9 MU’s/2 + 55/6 MU’s
Hey coach, what is your philosophy or science behind your met cons/conditioning? If you have an article about it, would you mind posting it? Thanks
c+j 195sloppy, 185,185,190,195
split press 135
pendlay row 185-195
con
9mu’s, 3+2, 5mu’s
mfs 4-5-3
its not the volume, its stress and the resulting lack of sleep ive had lately
BBG: 265#
Split press: 145 , Pendlay row: 205
Conditioning: 10 muscle-ups, 3 rounds + 50 double-unders, 5 muscle-ups.
M/17/155
BBG) 2×155, 3×165
1a) 115
1b) 165
Conditioning) No area to do muscle ups, so I subbed pullups and dips in sets of five
MU – 25 each
AMRAP – 2 + 50 (DU are a weakness)
MU – 25 each
BBG
1.) 225.# missed 2 jerks
Strength
1a.) 135#
2b.) 185#
Conditioning
16 mu
3 rounds +10 doubles
10 mu
BBG:
205×2, 215×2, 225×1
Strength:
1a) 135#
1b) 185#
Conditioning:
10 MU
3 rounds
6 MU
Bbg –
255,260,365,270,275
Str –
170
230
Cnd –
22 mu
3rnds + 6 burpees
14 mu
365 just to show off!!! Lol
BBG- 175# first 3 rounds – 195# last 2 rounds
Strength- 170# Row – 125# press
Metcon- 13MU – 2rds+14burpees – 7MU
BBG: 185-195-205-210-215
Strength:
1a) 115#
1b) 185#
Conditioning:
MU: 12
6min AMRAP: 3 Rounds
MU: 10
185#
95#
135#
10/2+59/5
185#
95#
135#
10/2+59/5
BBG:
125# barbell felt frickin heavy with the cleans today
Strength:
1. 65#
2. 105#
Cond:
4 muscle ups no false grip
2 rounds plus 43 double unders
2 muscle ups no false grip
85#**** split presses
39M/185#
#1. 155#
#2. 115# for both exercises, still loosening up the lower back
conditioning tonight if time available
BBG:
195#
Strength:
1. 135#
2. 205#
Cond:
6 bar muscle up injured shoulder
21/2 rounds
6 bar muscle ups
Bbg: worked up to 135#
Strength: 1a) 75# totally strict
1b) 125#
Conditioning: none today. Right shoulder is totally inflammed.
BBG 185#
Split Press 115#
Pendlay Row 185#
-no muscle ups subbed weighted pull-ups
AMRAP 3+2
BBG: 185
1a) 95, 125, 130, 135
1b) 135, 185, 195, 200
WOD: 11/2+50/10
bbg 265lb
amrap
14mu
3+7 burpee
12 mu
BBG – 5 x 1 at 105#
1a) 115#
1b) 225# 4 x 5
BBG 175-185-195-195-195
Strength
1a) 125#
1b) 175#
Conditioning
MU- 14
AMRAP 3(+50)
MU- 7
BBG: 205-225-235-245-265(f)
Strength
1A) 135
1B) 175
Conditioning:
14 Muscle Ups
4 rounds
8 muscle ups
1/2/4
#theoutlawwayitaly
+1
-1
awe, don’t be mad! we miss you too
BBG: 185/205/215/225/230
Strength
1a) 115#
1b) 145#
Conditiong
MU- 12
AMRAP- 2+57
MU- 9
M/F/S- 2/5/5
Cond 16MU/ 2+ 40/ 9MU
1) 260
2) yep
3) Yep
Cond:
1)17
2) 3rounds
3) 10
Bbg
185,×1, 205×1, 215×2, 225 failed
Strength
A. 140
B. 185
Conditioning
8mu
2 rnds
6mu
Correction. 205# for B
BBG: 225,235,245,255,265
1a) 135
1b) 205
Cond) 14Mu
3rd+31
9Mu
#theoutlawwayafghanistan
BBG: 155, 175, 175, 185, 185#
Strength:
1) 95, 95 105, 105
2) 135
Conditioning:
13 MU, 3 Rounds + 7 DU, 12 MU
BBG
215
Strength
1a) 125
1b) 195
Conditioning
22 muscle ups
3 rounds + 7 burpees
9 muscle ups
BBG : 91kg / 200lb
1a) 54kg / 119lb
1b) 91kg / 200lb
cond :
11 M.u
3 rounds + 50 double under
12 M.u
# TheOutlawWayBrasil
BBG: 135-155-165-175-185 (Failed on jerk) but a 35# PR on the 3 position clean portion.
Strength: didn’t have time to do it.
Conditioning:
6 M.U.
3 rds & 50 double under
0 M.U. (arms just stopped working)
Overall a good day though.
Worked up to 185# on the clean, missed the hi-hang
Presses up to 115#. Form went to shit so I went back down to 105#.
Row up to 175#
Conditioning
4/2+50/2
Due to location limitations I had to do strict bar MU’s on a square beam…thank God for a false grip.
Holy fuck my poor poor little baby quads!
MFS 1/2/7
1) 3 pos. clean: 165, 185×2, 205, 210
2a) 135×2, 145×2
2a) 210
3) 9MU – 3+4DUs – 5MU
BBG- 185, 205, 215, 225, Hit 235 high hang and low hang but missed it from the floor—smolov killed my legs
Split Press- 115
Pendlay Row 205
conditions will be later
BBG
3-Pos Clean +Jerk 80-85-90-95-95 kg
Split Press 55-55-60-60 kg
Pendlay Row 90 kg
Cont: 10 MU – 3 Rounds – 8 MU
bbg
225,245,255×3
str
135,145×2,155
195 across-did this wrong all last summer, hello hammys
cond
11
3+51
8
over under on number of posters who claim “CNS failure” on waves 2 and 3 of smalov jr?
1) 115/125/135/135/155 ( failles 1st try High Hang and from floor squat cleans@155#. All jerks easy job)
Strenght:
à) 85/90 (failed last rep)/85/85
b) 125/145/145/145
Conditioning:
Didn’t succeed any MU
6min. Amrap: 2+42. Happy that manages to make first round of DU unbroken 🙂
#outlawwayQuebec
BBG: 210#
STRENGTH: Press-135#, Row-165#
COND.: 17MU, 4rd, 13MU
BBG) 90/90/95/97,5/100(failed Jerk) kg
Strength/1a) 60 kg
1b) 98 kg
Metcon: 20MU / 3 rnd/ 12 MU
BBG: 85 kg, 85 kg, 85 kg, 87,5 kg, 87,5 kg
Strength
1a) 50 kg, 50 kg, 50 kg, 50 kg
1b) 70 kg, 75 kg, 75 kg, 77,5 kg
Conditioning: 3 / 3 rounds +52 reps / 1
BBG: did not do
Strength:
1a. up to 135
1b. up to 150
Conditioning: no rings, did 1 min PUs, 1 min dips
2 rds + 50
BBG) 185#
1a) 95#
1b) 165#
Conditioning: 0 / 2 rounds / 0 (Bad day on conditioning, could not do anything right).
BBG 215, 225, 235, 245, 245
Strength 125, 135, 140, 145
Conditioning
13 mu
4 rounds
5 mu
Clean 165, 185, 185, 195, 205(failed jerk)
Spilt press 75, 95, 95, 105
Row 135, 155, 155, 155
Conditioning
Subbed muscle ups with 3amrap of 5 c2b pull-ups and 5 ring dips
Three rounds of c2b and dips
Two Rounda db and burners
Three rounds of c2b and dips
My ass still hurts from yesterday. I hate rowing so much.
Damn autocorrect I meant burpees and double unders. This is what I get for tryin to type 5 min after a workout
BBG – 185, 205, 225, 245 (F at the full clean), 245. Plus 1 jerk at 245 bc I need the work.
Strength –
1a) 95-115-135-150-150 (F, x4)
2a) 185-225-225-245-245
Conditioning – 17 mu, 3 rounds, then 9 mu
BBG 60k,70k, 80k, 90k, 95 ki failed
1a) 60k
1b) 110k
Weird order again…
Split press- 140 (missed last rep in 4th set)
Pendlay row- 175×2, 165×3
CnJ-205×5 (slow as shit out of the hole)
METCON-
Subbed Bar MU
8, 4+39, 5
BBG
205-205-215-225-225
Strength
a) 115
b) 155
Cond
17+4 rounds+8
Make that 3 rounds for cond. not 4
took a day off – my massage therapist killed my back …
BBG: 80-85-90-95-102
Strength
A. 60
B 80-85-90-95
Cond:
19 MU
3 RDs + 22 DU
14 MU
BBG
185, 205, 215, 225, 225
Strength
135, 185
Conditioning
4MU
3+52
2MU
1/3/3
BBG: 101
Strength: a) 88 b) 110
Cond: 7 – 2r + 11bur – 7
BBG) worked up to 235 missed the hang clean re-gripped and finished set
Strength1a) 155
1b)185
Conditioning
9/2 rounds even/ 6
Legitimately couldn’t string more than 5 DU’s together today…. Rough go today
clean complex up to 105# felt good
split press up to 95# challenging – wanted to heave it, didn’t
pendlay row – up to 95#, again challenging, liked it
metcon
10/ 3rds +32 / 8 (bar mu with a small rogue band) – so damn close to not needing a band. so close…
BBG: 205#
1a) 115#
1b) 185#
Cond: 9MUs / 3rds / 4MUs
BBG: 215, 225, 235, 240 (F on Jerk), 240
Strength:
1a: 135
2a: 215
Conditioning: 9 / 3 Rounds + 10 Burpees / 7
Working on High Rep Muscle Ups….
1) 60/70/80/85/85x – these felt rough. Back still tight.
2a) 30/40/50/45/45
2b) 40/60/70/70/70
MU’s – 9
AMRAP – 3+37 – games standard
MU’s – 6
BBM) 145-155-165-175-175
1a) 75-95-105-115
1b) 135-145-155-165
Wod – currently on weather hold, hopefully rain stops so I can do MU’s if not will have to do max pull ups as a sub inside the garage tonight
Still pouring down outside, had to sub MU with regular Pullups on the fat/skinny bar
MetCon-
1) 32 Pullups
2) 3 Rnds+1 DoubleUnder
3) 23 Pullups
BBG:
195, 205, 220, 235, 250fon2nd, 250fonjerk
Strength:
1.) 135 across
2.) 165, 170, 175, 175
Conditioning:
11 MU
4 + 1 DU
7 MU
BBG:
155, 185, 205 (missed jerk), 185, 205
Strength:
1a: 115, 125, 135, 125
1b: 135, 135, 135, 155
Conditioning:
14 MU
3+32 DU
7 MU
BBG
105,115,115,125,125
NO strength competition on Saturday
Conditioning
4 Mus
3 + 47
3 Mus
BBG: 165, 185, 195, 205, 205
Strength: 1a @ 105; 1b @ 205 (probably had a bit more leg/hip there than I should have)
Conditioning: Subbed strict shoulder to ring pull-ups for MUs (elbows BARKING from that ME MU bit on testing week). 10 ring pull-ups – 4 rounds complete – 8 ring pullups
bbg:
125, 135, 145×2, 155
Str:
1a) 75, 80, 85, 80
1b) 125
Cond:
Subbed pull-ups for muscle-ups (collarbone)
50
3+14
35
165 bbg
95lb split press.
Forgot Pendlay Row.
11
2+10 du
7
Oh yeah, 1/1/3
3 position clean and jerk
Up to 135. From the floor was toughest just getting reset on the way down and low back was limiting factor today. Very fatigued from squats and airdyne yesterday.
Split press
65-70-75-85 (f on 5)
Wasn’t sure how this would go so started light. 95 is max strict press
Rows 85
Cond.
3+20 du
No mu so practiced for 15 min after. Both arms caught for first time. One inch higher…
Rows were up to 105
1) 135-155-165-185-190
2a) 95-105-115-115
2b) 135-145-155-155
Conditioning – wrestling
always cool to see another wrestler following outlaw. where do you wrestle?
I wrestled for Ohio nothern university. Now I coach at a local high school.
I wrestled at Ohio northern university. Now I coach at a local high school.
BBG: 175-175-185-185-195
1a: 95
2a: 115
Conditioning:
ME Muscle ups: 9
3 rounds + 17
ME Muscle ups: 7
BBG
185-205-215-225-235(failed jerk)
STR
1a) 115×3 – 125
1b) 185
COND
10/195/6
BBG – 185# across
Conditioning – 9/2 rounds/6.
No time for strength…
MFS 124
BBG: 165-185-195-205-215
STRENTGH: 125-135-140-145 / 185-195-205-215
COND: 15mu’s / 3+52 / 10mu’s
BBG
225-225-225-235-235. missed last high hang, grip failed
1a) 135×1 ,155 x 3
2a) 235 for all
Cond. 13 MUs, 1 round +50 horrible, 7MUs
BBG
Up to 225 240FF
Conditioning
20
3+13 Burpess
8
BBG – 175, 185, 205, 215, 185
Strength
1) 135, 125×3
2) 155,175,185×2
Conditioning – 16, 4rds, 7
1) worked up to 285#, missed jerk on 295#
2a) 135,145,145,155
2b) 135,225,225,225
Cond.
14 min OMEM
4 mu
20 hammer strikes
BBG
205-215-215-215-215.
1a) 115×1 ,125 x 3
2a) 185 for all
Cond. 10 MUs, 3 round + 5, 7MUs
Felt terrible today, took some time off and just started Outlaw again yesterday. Yesh…lots of work to do!
BBG
135-155-185-205-225
Strength
1a) 95 across
1b) 185 all reps
Conditioning
6/3 rounds/3
BBG: 155, 165, 170, 175, 175. did power cleans because of my hip problems. also were we suppose to do a clean at each position?
1A: 95
2A: 145
conditioning: 5 muscle ups. 3 rounds even. 7 muscle ups
EXTREMELY fatigued today from doing Elizabeth yesterday.
BBG) 185, 185, 195, 195, 205.
Strength a) 135 b) 165
Comfitioning) 13 MUs , 2 rounds 50 DUs 3 Burpees, 6 MUs
BBG
245-265-285-300-305(Failed Hang)
Strength
1a) 155
1b) 250
Conditioning
10 MU
3 Rounds
5 MU
BBG- 135, 155, 165, 165, 165 (My legs told me to go fuck myself for yesterdays back squats and todays squat cleans)
1a) 95, 95, 105, 105
1b) 135, 155, 155, 155
Cond- 9MU/2+55/5MU
BBG: 185# across
Strength: 115# press, 115# row (should’ve done way more on rows but didn’t have room for another bar)
Conditioning: 10 MU, 2 rounds + 50 DU+ 10 burpees, 5 MU
BBG-175,185,195,195,205 (205 was not too pretty but i guess it is smartest to do sets or complexes like this at a moderately heavy load with good mechanics?)
1a) 115 all 4 sets
1b) 145
conditioning- 11 muscle ups/3 rounds plus 25 du’s/ 6 muscle ups
Clean work:
185/205/225/225/245
1a 135*5
1b 225*5
Conditioning
9 MU
180 reps
8 MU
BBG) 190, 205, 215, 225, 240
1a) 185, 195, 205, 205
1b) 135, 135, 135 135
Conditioning
16MU
3+30
11MU
BBG:
1) 185×2, 190, 197.5(thought something felt off…meh), 200(f-jerk)
Strength:
1a) 115, 120, 125, 130
1b) 185, 175×3
Conditioning:
12
3rnds
6
BBG: worked up to 180
strength: 105/165
cond: 11/ 3.75 / 7
No BBG
1a) 75×2, 80×2
1b) 105
Cond:
2 Bar MU
2 rd + 13DU
1 Bar MU
BBG
220, 242, 264, 264, 285
Strength
1a) 155
1b) 285
Conditioning
18 MUs (13+5)
3 Rounds
9 MUs (3+3+3), too conservative
BBG 145, 165, 165, 165, 165
Strength: 80, 125
Conditioning: Did 5 muscle ups during warm up and then 2 rounds of 5 C2B 5 ring Dips, 3 rounds + 10 du’s and 1 round + 2 C2B
M/37/210
BBG up to 225
Press/row 135 (heavier on row next time)
Metcon
10 muscle up
3 rounds 20 double under
4 muscle up
Did you build this rig? Or is this compliments of US Army?
Built in my backyard with my father in law, very few trees here in El Paso, so needed a rope climb, pull up, muscle up rig, and wanted to have it in backyard because 2 kids under 4= little time to travel to boxes for muscle up work:)
Very cool brother. I’m a Marine trying to spend more time at home also, and I’m looking to build one with at 3 posts in a row, two tall ones (for MUs) and then one short one (for Pullups), sharing the middle post. Do you happen to remember how you built it? Length of 6×6’s, height of bar on the MU section? Depth into ground?
BBG
135, 185, 185, 185, 205
Strength
1a) 135 all 4 sets
1b) 135 all 4 sets
…first day doing Pendlay rows… not sure I’m doing them right.. will post video next time.
Cond
Did not do. Working on regaining the ability to crank out strict pull ups after getting rhabdo and completely thrashing my arms and lats
BBG
185-255
Cond-
22
4rds + 6 dubs
18
BBG) 90,100,105x,90,90kg
1a) 55kg
1b) 65kg
Cond) did not do.
Clean: 205, 215, 225, 235, 245 – still working on catching in the squat
Metcon: 18 Bar Muscle Ups, 2 Rounds + 25 DUs, 8 Bar Muscle Ups
bbg:
155,185,185,195,195
a) 115
b) 185
no met con
BBG – 185 across
1a. 95
1b. 135
Cond:
17
2 + 55
10
BBG 185/205/225/245/255
strength
press: 135
row: 205
17 MUs
3+50 DUs
13 MUs
BBG @120#
Strength:
1) 70#
2) 120#
1st 2min M/U: 11 (finally got the kip)
3 rounds, 57 reps
2nd 2min M/U: kept failing w/the kip. Gave up on the damned kip. 4 strict.
1) 155,165,175,175,185
2a)105,135,135,105
2b)145,145,165,165
3) 14 mu, 3 rounds + 57, 12 mu
BBG- 205#x3, 215#x2 (Missed jerk on 2nd 215#, re-did clean and jerk)
Strength
1a) 95#, 115#, 125#, 135#
1b) 185#x4
WOD- 15, 3+30, 11
1. (195,215,225,225,240)
2a. (135,135,145,150)
2b. (185,185,195,205)
3. 15 MU- 3 rounds+50 DU- 8 MU
bbg- heaviest set 245
str-
A) 135×2, 140×2
B) 215×4
cond-
13 MU
3 rds +29 DU
9 MU
1) 155#
2) 115#
3) 135#
1.
– 155, 155, 155, 185, 185
2a.
– 115
2b.
– 185
BBG
70, 70, 72.5, 75, 77.5
Strength
1a) 50kg x sets across
1b) 175# x sets across
Conditioning
Subbed 2 min amrap of 5 c2b pull ups and 5 parallel bar dips for muscle ups…
3 rds
2 rds + 20 DU’s
2 rds + 3 c2b’s
185# 3 position clean…
BBG
135, 185, 185, 185, 205
Strength
1a) 135 all 4 sets
1b) 135 all 4 sets
…first day doing Pendlay rows… not sure I’m doing them right.. will post video next time.
Cond
Did not do. Working on regaining the ability to crank out strict pull ups after getting rhabdo and completely thrashing my arms and lats
feels good to have a good training volume again even tho a little sore at the bottom of the squat…
BBG – up to 235# no misses might have been able to go a little higher
split press , first time for me felt a little unstable 125#
pendlay row – same thing first time working on form didn’t feel too heavy, worked up to 215#
cond : 20 MU – 3+11DUs – 13 MU
BBG #:
135, 155, 175, 185, 185
Strength #:
95, 115, 115, 135
95, 135, 155, 165
Cond:
Subbed 3x c2b pu and ring dips
5 rds
2rds
3rds
Got the silver “everything” shirt in today. Easily one of my favorites.
MFS: 5-7-6
BBG: 135,145,155,155,135; Left hand sore. No pop.
Strength
1a) 4X5 Split Press – 95,105,115,105
1b) 155#
Conditioning: No high rings. 14 Sternum to Ring Pull-ups. 14 Ring Dips.
3 rounds
14 Sternum to Ring Pull-ups. 14 Ring Dips.
BBG @ 165
Strength – snatch press @ 105
Pendlay @ 185
Cond – 2 rounds plus 9 burpees
Total of 13 MU
BBG – worked up to 205lbs(no misses)
1a – worked up to 130lbs
1b – worked up to 205lbs
Conditioning –
1- MU
1rd + 12 (obviously DU are horrendous)
2- MU
3 movements that all need work, no way to get better unless you do them.
M/F/S – 3/5/7 – squats and airdyne F’d me up!
bbg- 135-155-165-185 (f) -185
1a-115-115-115-125
1b-115-135-145-145
Conditioning: don’t not have my rings installed in the ceiling but also haven’t mastered mu yet, so l did 10 chest to bar pu and 10 ring dips. Before and after.
3rds+13 du
1) up to 265.
Then hit singles 275×2 and 285
Nothing else.
Lifting comp this weekend!!
BBG – 185, 195 (failed jerk), 195, 195, 200
Split press 135lbs
Pendlay Row 195lbs
Conditioning 0/2/0 could not get a MU today…shoulders smoked
BBG – 155, 160, 165, 170, 175
Split Press – 120
Pendlay Row – 165
Conditioning – (still struggling with muscle up, though I think it’s mainly coordination) Instead I did strict muscle ups with red band for assistance.
7/2rnds + 46/6
26/165#
2/2/4 (tight in the hips and hamstrings)
5×1: 135; 155×2; 165×2
1 a) 95# (was more difficult than I thought it would be. Also, I usually don’t split, so different as well)
1 b) 145# (first time so focused on form)
Conditioning:
9 MU / 3 rds. + 51 reps / 2 MU
Hips and shoulders were toast…
BBG
225-230-235-240-245
Strength
1a) 115-120-125-130
1b) 185 across
Conditioning
15
2rnds + 50 DU’s
9
bbg) 2×225#, 2×240#, 1×255#
strength) 1a @ 155#
1b @ 205#
conditioning 20/ 3rnds/ 12 (got interupted by a potential member for 5-10min between first set of muscle ups and the 6 min amrap so i went into the 6 min amrap feeling kinda fresh)
BBG
205,215,225,235,245
STRENGTH
1a)175
1b)245
Conditioning:
9
2+60
7
BBG:
265, 265, 265, 265, 275
Strength:
1a) 155 across
1b) 225 across
Conditioning:
20 MU’s
3 Rounds + 58 Reps
9 MU’s
BBG
5 x #225
Strength
1a 4x#135
1b 4x#185
Conditioning
5
3 rounds
5
bbg; 225
conditioning:
20 MU’s
3 rounds
12 MU’s
BBG: 155,165,175,185,195
1a) 135
1b) 155,165,185,205
2) 13 MU, 3 Rounds + 53 Reps, 8 MU
bbg; 205
1a)155
1b)205
con. 15 mu, 3+60, 9mu
BBG: Worked up to 135#
1a: 75#
1b: 95#
2. 8 RD, 3 rounds, 16 C2B (Still scaling MU)
1) 165, 185, 195, 205, 215f lbs.
Are my weight jump too big? Should I do smaller jumps?
2) 2a 115
2b 155
3) 0 MU 2+14 burpees 0MU
BBG – 185×3, 205×2
STR –
1a) 135
1b) 205
COND
Outlaw crossfit version
4 rds, 2 rds, 3 rds DU’s were abysmal
1)135,155,165,165,175
2a)95
2b)115
Conditioning
3 mu’s
2+61
1 mu’s
BBG 225 235 245 255 265 275fx2
spress 115×2 125×2
row 225×5
conditioning:
14 mu
4+6 DU
7 mu
is anyone enyone else destroyed in the chest and shoulders from the burpees last week? muscle ups were ridiculous
BBG
225,235,245,255(missed jerk), 265 PR
Strength
1a)115,115,115, 135
1b)185,225,205, 205
Conditioning
2minMU– 22
AMRAP 6– 2rds+ 5 burpees
2minMU– 13
BBG:
175, 185, 195, 205, 215
Strength:
1a: 105, 115, 125, 135 (should have started heavier)
1b: 125, 145, 175, 195
Conditioning:
14 MU
3 Rounds
10 MU
1) 205, 225, 225, 225, 230
2)a)145, 135, 135, 135
2)b)235, 235, 245, 245
Cond (screwed the time up did 1 min me muscle ups so made up f
1) 205, 225, 225, 225, 230
2)a) 145, 135, 135, 135
2)b) 235, 235, 245, 245
Cond (screwed the time up, did 1 min ME muscle ups in the beginning so I did 3 min at the end)
11-3 rounds-19
BBG: 85, 85, 85, 85, 85
Strength:
(1a) 65, 65, 65, 65, 65
(1b) 65, 75, 85, 95, 95
Cond:
– Worked on MUs
– AMRAP: 2 + 32 DUs
– Worked on MUs
BBG 225 245 265 275 305 (link to the vid because i cant figure out how to embed it) http://vimeo.com/68666675
1A 135
1B 225
Cnd
9 MUs
2 + 14 burpees
5 MUs
I suck at moving quickly
BBG:
1. 115-115-115-120-125
Strength:
1a. 75-75-85-85
1b. 115 (guess I did these wrong last time, killed me today)
Conditioning:
0
3+0
0
Yup, not a single muscle was upped today.
I immediately regret saying that…
1) up to 225
2a) 95/135/140/140
2b) 225/225/235/235
Cond
16
3+5
10
1/7/3
2-4-6
bbg
145# 3 position clean + 1 jerk
strength
a1 split press 135#
b1 pendlay row 140#
conditioning
4mu -1rd +45du -2mu
bbg: 135-145-155-165-165 Fail on the 3rd clean, 5lb PR
split press: 95-105×3
pendley row 185×4
conditioning: 8 MU-2rds 15 du-4 MU
BBG
Started at 225 and worked up to 250
Strength
A) 145×5
B) 215×5
Conditioning
14
3+21
9
1) 155 lbs
2) 105 lbs
3) 155 lbs
did pull ups and ring dips
5 rounds
couldn’t get my f’n doubles to flow got 1 round plus 7
4 rounds
Shout out to Crossfit Full Strength in Phoenix for letting me crash class and lift in thier box!
BBG – 113, 123, 128×2, 133
Strength – Split Press: 73 x 2, 78 x 2
Pendlay Row: 103 x 2, 108 x 2
Different conditioning.
BBG – #133, 133, 138, 143, 154
Strength A) 4×5 @98 B) 4×5 @ 133
Conditioning 10 muscle ups, 2 rounds + 5 burpees, 5 muscle ups
1) 215-225-235-245(f)-245(f)
2a) up to 130
2b) 165
Cond:
20
3 + 55
15
1) 60 – 105kg
2A) 60 – 80 kg
2B) 40 – 55 kg
conditioning.
3 rnds + 55 reps
11 + 5 m-u
1. 275
2. a – 165 b – 275
3. 16 UB – 3 rds – 9 UB
Decided to go for ME sets for fun.
3 pos clean and 1 jerk: 70, 70, 80, 80, 85
Split shoulder press: 40, 45, 45, 47
Pendlay row: 60 across
2min MUs: 15 (bar muscle-ups)
6min amrap: 3 rnds 20 DUs
2min MUs: 5 (bar muscle ups)
All in kg (‘straya), first time on the rows. Good exercise!
BBG: 95, 115, 135, 155, 165#
S: 1a) 65, 95, 95, 95, 95#
1b) 115, 185, 185, 185, 185#
C: 1/2/0
Bbg: 225/245/245/275/275
Strength: Split press: 135
Row: 175
Cond: 15/3 rds + 50/ 11
1) 135, 145, 155, 165 x 2
2 a) 115 x 2, 125, 115
2 b) 155, 145, 135 x 2
3) MU: 6
2 rounds + 2 burpees (182)
MU: 4
M/F/S
3/5/4
BBG: 185#-190-195 (hi-hang and hang)-195-200 (hi-hang and hang)
STRENGTH:
1a) 115-120-125-130
1b) 165-175-185-190
BBG: 95, 100, 110×2, 125 – no jerks (back hurting and I have comp this weekend)
Strength:
1a.) did not do
1b.) 75, 75, 80, 80
Conditioning: did another WOD for competition prep
BBG: 185#
Strength: #135/#195
Conditioning: 13 MU’s/2 rds+30 DUs (whatta shit show)/11 MU’s
BBG
-135, 145, 155, 165 FHang, 165 FHang
*Did not feel good
Conditioning
-8/3+50du+5burpees/1.5 (MU progressions)
BBG: 145#
Strength: 85#/115#
Conditioning: 1/3+34/none. Bad bad day on the rings.
1. 185-195-205-205-215
2a. 135
2b. 135
3. 11MU, 2rds+50DU, 6MU
bbg- 185
Strength
1a- 115
1b- 155
Conditioning
2 min mu’s 17
2 rds+54
2 min mu’s 11
Thanks Rudy!
BBG:up to 105kg (pr from high hang)
Strength:
1a: up to 57,5kg
1b: 95kg
Conditioning:
12 mu
2rds + 50
8 mu
Was fried!!
BBG: 185,195,205(f-jerk), 205(f-jerk), 195
1a: 95,105,115,125
1b: 125, 135, 135, 135
Con: 5MU / 2rd +13Burpee / 5 MU
BBG: 175#x1, 195#x1, 225#x1 + 225#x2 w/ straps.
1a: 100# Across
1b: 100#, 135#, 155#x2
Conditioning: 5 MU/ 3 rds + 5 DU’s / 3 MU
Did all 3 parts within 5-10 mins. of one another as my training partner and I started this at 10pm and wanted to finish asap cause it’s already really late. Shoulders were burning by the conditioning part, could’ve conked out more MU. Still, a very gross, but delicious volume day.
BBG: 135, 135, 135, 155, 155
1a: 135, 145, 145, 145
1b: 185
Cond:
10 MUs
2 rds + 35 Dus
6 MUs
BBG: 185#, 195# x 3, 200#
1a: 105, 105, 105, 100 (new mvmt)
1b: 155, 185, 185, 185 (new mvmt)
Conditioning: 12 MU/3 rds/8 MU
BBG- 125 135 145 155×2
Strength – a) 95
b) 105 prob too light
6
Then 3+ 11
Then 7
BBG: 135, 165, 185×2, 195
Strength:
a) 95×4 (New movement to me, it felt incredibly unstable but I really liked it and can definitely see how it would help the jerk)
b)185 (need to work on keeping the core tighter)
Conditioning:
6 mu
3rds + 2 burpees
7mu
BBG
175#
Strength
1a)135#
1b)155#
For conditioning I did my boxes WOD which was just a variation of this WOD.
2min AMRAP:
5C2B pull ups
5 ring dips
6min AMRAP:
30 DU
12 Burpees
2min AMRAP:
5C2B Pull ups
5 ring dips
(5;4+15;4)
bbg 240, 250f on 3rd clean
did kb belly side up press to rehab shoulder
then wod
13mus non false grip which is terrible
4+53
10mus false grip still terrible but feels better
BBG 55kg
1a) 25-27.5kg (I did sotts press from front rack because my jerk is a push jerk)
1b) 50kg
Conditioner 8 muscle ups then 2 rounds 51 reps then 5 muscle ups
BBG-135 no jerk due to shoulder
1) 2 pood kettle bell due to shoulder
2)135-135-145-155
amrap- 3+5SU
3MU 2 min rest 2 MU
BBG
95, 115, 135, 155, 175
Strength
1a 95(2), 105(2)
1b 95, 135, 155, 175
Conditioning
MU 10
2rds + 21
MU 6
Weights in kg
BBG: 85,85,85,90,95
1a all sets at 80
1b all sets at 50
Conditioning
MU 2
2 rnds + 2 burpees
MU 1
BBG – 185-205-225-235-245
1a) 95-115-135-145
1b) 135-155-185-195
Cond: 18 MUs
4 rounds even
12 MUs
185
115
155
17
2rds+54
11
Bbg –
205 – 205 – 215 – 225 – 235
Still staying light because of lower back
Str –
115
205
Still staying light because of lower back
Cnd –
14 mu
3 rnds
6 mu
BBG – 40-50-50-55kg
Strength –
a – 30-35-35-35kg
b – 50-60-65-65kg
Cond –
13 MU
3 rounds even – picked up the rope but too slow to do a double under
6 MU
really happy with todays results. a bit sore in the legs, but the good kind of soreness!
MFS – 235
m/34/’5’8″/170lb
BBG- 285-205-215-225(Fail Jerk)-215
Strength-
1a) 95-105-115-115
1b) 185-185-185-185
Cond-
– 33 C2B (no rings)
3 rds + 33 DU
– 25 C2B
BBG- 205×2 215×3
Strength- a) 125 b) 185
Cond- 12- 4+10- 8
bbg – 70, 75, 80 (Jerk F), 80, 80 (Jerk F)
strength
a) 40×2, 50×2
b) 50, 60, 70, 75
no cond.
BBG – 225 across
*the sweat on my hands was turning the chalk to mud. grip=limfac
STR
135
205 – back held up well here
CND
15
3+24 du
10
BBG: 135-165-175
Strength 1a): 95-115-125-130
Strength 1b): 95-115-125-135
Cond: 9 / 2R / 6
BBG – 145,165,185,205,210 (collapsing a lot of the squat)
a. 95,95,105,110
b. 135,155,175,185
WOD:
5 MUs
3 Rounds + 9
6 MUs
Plastic rings and no chalk are a tough combo
BBG: 145#
Strength: a) 85#
b) 135#
Conditioning: Did the WOD at my box
BBG: 50kg, 70, 80, 90, 100 (bad jerk), 100
Strength: a) 40, 40, 45, 45
b) 50, 50, 55, 55
Cond: Modified it because I can’t do MU’s, and a combo of sucking at DU’s and not having a speed rope.
Will get that fixed and get a decent rope as soon as I can
27/m/5’7/175#
Bbg: 165#
Strength:
1) 95#
2)155#
Cond:
10mu
3rnds
4mu
I was slightly hung over
BBG-
145#, 155#, 165#, 175# (failed hang), 185# (failed hang)
a)- 95#, 105#, 115#, 115#
b)- 135#, 175#, 175#, 175#
10 Bar MUs
2 rds, 37 DUs
11 Bar MUs
Clean – 2X185, 3X195
1a) 135 – missed last rep of 4th set
1b) 155
12 MUs, 2 rounds + 58 reps, 7 MUs