120305

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More to come tomorrow night; after all the scores are up, and everything is finalized. For tonight, I have to comment on the mind-blowing coolness of the fact that 4 out of the top 5 women in the Southeast Region are muhfuckin’ Outlaws. No big deal, right?

This weekend I got the chance to coach our very own Talayna Fortunato in the National Weightlifting Championships. Being in the same room as coaches Glenn Pendlay, Kyle Pierce, Greg Everett, and John Coffee was a little intimidating, to say the least. The fact that T had a recent injury added to the nerves of the afternoon. T, however, was super close to PRs on the snatch and clean and jerk, and had an incredible showing for someone who didn’t even know what a snatch was 2 1/2 years ago. I would like to thank Talayna for all her hard work over the last six months and for giving me the opportunity to share a room with some of my coaching heroes.

I got the opportunity to hang out with one of the coolest/greatest exercisers in the history of exercising – none other than the 2010 Games Champion and 2011 Games Second Place Finisher, Kristan Clever. Here is the video interview:

WOD 120305:

Strength

1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.

2a) 4×8 Strict Weighted Supinated Pullups – heaviest possible, rest 60 sec.

2b) Front Squat: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@75%

Conditioning

15 Min AMRAP of:

5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 40/25#
30 UB Double-Unders

Midline

1a) 3×15 Reverse Hypers – medium/heavy, rest 45 sec

1b) 3×5 TGU (5L/5R) – medium (weight should be able to be moved quickly), rest 45 sec

128 responses to “120305”

  6. Monthly goal setting at the Nasso residence
    Goal # 1 … to be more consistent with my posts on the outlaw page ! It’s only fair… I put the work in… But I get comfortable with the uncomfortable from following this shit! Live it ! So proud of T this weekend!! Awesome recovery! My guess for week 3.. Kb swings ttb and some kind of squat… But just guessing

  7. You can take a picture of the Asia women,s too as 2 of the top 5 4 of the Top 7 are Outlaws! Oh the team in first .. yeah they are outlaws too!

  9. Great job Outlaws!!! :))

    Question: What should I do if I don’t have my muscles ups just yet?

    • Get a muscle up 😉 hehe … When that question crossed my mind at camp in regards to bar muscle ups … I ended up getting 6 ( ugly as shit but hey I got work done) ! 😉
      In all seriousness… Look up jeff tuckers journal on muscle up preps and check out gymnastics wod to show u how to modify with bands …
      Hope this helps

  10. Mad props to Kevin Simons. Sitting at number 12 in the men’s division WORLDWIDE!!! Been semi silently watching him (in a totally creepy way) since 2010, so good to see him finally making a move. Hoping he makes the games this year!

    • Kevin also did 12.2 while suffering from the third day of a very nasty flu. He was completely run down…dehydrated…pale and pasty…looked like hell before the clock started…and still managed 86 reps! Scary to think what he could have done if he would have been healthy.

      Way to go, Kevin!

      • That is nuts, he said on his log that he woke up with the flu on the 2nd day at regionals last year which pushed him out of the top spots. Maybe its good that he gets it now and not at a more crucial time haha. What a Beast

  11. 1. LBBS: 155, 180, 205, 230, 235, 260 (10# PR). I was feeling good, so put 270# on the bar and SQUATTED IT! That’s an increase of 25# on my back squat since the beginning of this squat cycle.

    2a. supinated pull-ups: 8# (Titin vest) (unbroken); 11# (unbroken); 13# (6/2); 16# (3/3/2)
    2b. front squats 125, 150, 160, 160 (I stayed in the vest the entire time)

    going back to do the rest tonight, wanted to post about my huge PR!

  12. I’m gonna be down in Orlando this Friday…anyone here gonna be doing the Open WOD? If not, anyone know a good gym where I can do the Open WOD?

    Thanks,
    Thomas

  13. Hello all,im new to this site.i have done cf for a few years made it to the games in 09.i was wondering if its ok to break up the strength from the wod,i run a box and it works out better that way.i like to follow program right,plz help thank u

  14. Back Squat – 205, 235, 265, 300, 315, 340

    4 x 8 Weighted Chin up – 45, 60, 65, 70

    Front Squat – 170, 200, 210

    Skipped Conditioning, feeling beat up

    Midline – done

    m/f/s – 6/5/5

  15. Whenever I am deciding how to scale a workout (like the 5×11 225# deadlift from last week) is it fair to assume that the workouts are written with an athlete like BP/EA in mind, so I should scale my workout weights based upon how my 1RM compares to theirs?

    So if BP has a 1RM DL of 450# and mine is 300# then my working weight should be about 2/3 of RX working weight.

    • While the workouts may be written to be challenging even for the elite, that doesn’t mean we all scale based on our maximal lifts. If you can do the work as written, do it – even if it takes you a little bit longer.

  16. its been a while since i last posted…

    failed at 355 twice, just didnt have it in me
    2a) got up to 205)
    2b) just 10
    c) 2 rounds because apparently my head is still up my ass from 12.2
    m) 20 kg and no reverse hyper so managed the best i could with some serious back extensions off of a bench

    • I will be in Sarasota, Florida from Thursday to Saturday anyone know any gyms close that I can WOD at and hopefully follow my Outlaw prescription….

      • Hey, unfortunately we don’t have our equipment yet. I am about to go into our condos little gym and make so shit happen hah. I will be around thurday and Friday if you want to check out the new spot

  17. 1) 155, 180, 205, 230, 245, 265 – 265# is a 23# PR since I started the cycle.

    2a) not weighted
    2b) 135, 160 – stopped at that point. Low back is really sore.

    Conditioning: 5 + 1 cluster. Red bands for MUs.

    Midline:

    The shoulder that I dislocated last fall felt like it had hot knives in it during the conditioning so I skipped the TGU.

    Reverse hyper – 45# on all sets

    MFS – 3/6/6

  18. I had to take a hard look at myself and back squats. My knee has not been consistent at all during this squat cycle, so I’ve decided to work with more linear progression and build back up (too much weight still irritates my knee)
    1) 225x5x3
    2a) +18, +26, +30, +30×6/2
    2b) 145, 155, 165, 165

    Conditioning

    really wanted to do UB double unders but it wasn’t in the cards today…otherwise I probably would have gotten 1-2 rounds (still wasn’t much better). My lower back was feeling tight so I broke all thrusters into 6-5-4 reps.

    3 Rounds + 10 reps

    TGU later…maybe some HSPU practice

  19. I am new to this site but have only heard amazing things about Rudy and the Outlaw crew! Attending the seminar in Heath, TX later this month and can’t wait!

    In regards to todays conditioning and midline…I work out of my garage…I have most equipment but do not have the room to do muscle ups…I have rings….any suggestions for a sub? I also don’t have a reverse hyper….any sub for this as well?

    Thanks for all your help and look forward to learning more!

    • re: Muscle ups – There’s really not a great substitute. If you cannot possibly rig the rings higher, try bar muscle ups. If you don’t have a bar that lets you do those, there’s not many good options. I was doing strict weighted C2B pull ups and weighted dips before I got rings set up.

      re:hypers – Rudy has subbed good mornings in the past. Some people here use some sort of bizarre weighted/banded mock up on a GHR.

  20. A: 165, 195, 220, 250, 260, 280 (5# PR)
    B1: BW, 15#, 25#, 45# x 5 (f)
    B2: 135, 155, 165
    +
    AMRAP @ 25# + Bar Muscle-Ups – 4 rounds + 5 SQT
    +
    Midline- skipped

    M/F/S – 5/2/8

    *Back squat felt pretty light considering my back is totally messed up right now, tweaked it pretty badly doing dismounts from rings last night

  21. 1) 275, 315, 365, 405, 425, 460 (f), 460 (f… f%#$) (based on 450 1rm)
    2a) 20# vest + 45# plate, then dropped to a 35# plate
    2b) 235, 275, 295, 295

    Conditioning
    — 5 rds + 3 MU (It may have been 6 rds, but I wasn’t sure)

    Midline
    — Did back extensions and 24kg TGUs

    M/F/S – 3/5/5 (legs and hips are TIGHT today)

  22. strength
    1) 185, 215, 245, 275, 290, 325(pr, the weight was supposed to be 315 but 290 was crazy lite so i pushed it a little)
    2a) 15,25,25,30
    2b) 155,185,195,195

    conditioning
    3rnds + made it to the DU’s but just couldnt keep my DU’s unbroken for 30 reps( should have been around 5 rounds but all rounds had multiple attempts and 30UB DU’s, frustrating)

    midline
    1a) did good mornings 75LBSx 3sets
    1b) 44kb,44kb,53kb ( should have used 53 the whole time)

    2/3/3

  23. I’m on a army course i southern Germany at the moment and i was fearing for the conditions at the base gym. For a reason, it turned out. NO squat rack and nothing i Can squat from. On the other hand they have a platform! No rings, kb, medballs etc, but a lot of globo gym bullshit.
    I did the following:
    1) 5×2 cleans (all 245)
    2a) 4×8 pullups supinated All @ 25lbs
    2b) 4×3 jerks all @ 185

    Conditioning: substituted MU for bar MU. Got 4 rds+3 MU. spent a good amount of time during the WOD taping up the shitty spray painted pullup bar that was getting slippery. Only had to restart the DU ón my first round. Very pleased with that!

    3×15 goodmornings at 100lbs

  24. 1) 235, 275, 315, 350, 365, no set at 102.5%

    2a) 35, 35, 20, 20
    2b) 190, 225, 235, 235

    Conditioning: 4 rounds + 4 MU (may have been 5 rounds not sure)

    Did this immediately after the weighted strict pullups and I had zero pull for the MU. Muscle ups were sloppy overall, only 1st round unbroken. Spent too much time staring at the rings. All double unders unbroken, most of the dumbbell sq clean thrusters were sets of 8/7. Wasn’t feeling it at all today, this was a tough one to get through.

    3/6/4 – feel super sluggish

  25. 1. 195/225/250/285/300/325
    2a. 45/65/65/65(6reps)
    2b. skipped (knee)

    metcon – 5 rounds + 5 MUs. All DU’s and 1st 4 rounds of MU’s unbroken.

    midline – good mornings 75#, 1 pood

  26. First day on board. Switching from 8 months of CFFB. I wasn’t planning on doing the Open this year but after 2 weeks I already want more competition-biased training.

    Strength
    A.) 225, 275, 315, 355, 375, 405 (+10# PR)
    B1.) 25, 35 (7+1 reps), 35 (7+1), 35 (6+2)
    B2.) 185, 225, 245, 245

    Conditioning
    Long story short -> torn hands from WOD 12.2, letting them heal, subbed for stair runs
    I feel like an ass for backing out on my inaugural session.

    Midline
    Reverse Hypers
    TGU w/ 55#

  27. Strength
    1.BS-190-225-255–290-305-328
    got new PR on BS felt pretty easy but stopped there still.

    2a. 10lbs weighted pullups
    2b. FS-170-195-210-210

    Conditioning
    3+11 reps
    muscle ups got slow, need a lot of work on them, got ever round of du’s ub.

    Midline
    1a no weight-used a ghd backwards for these-no reverse hyper
    1b 35lb kb

  28. 1) 175,205,235,265,280,305, got greedy and got 310 after i already PRd
    really stoked. this is an pre and post deployment PR for me
    2a) 40, 45, 45, 45
    2b) 155, 180, 195

    conditioning
    4 rds plus 4 MU
    all DU and 1st rd MUs UB

    Midline
    completed

  31. Awesome T and all the Outlaws!!

    1) 150, 175, 200, 215, 235 5# PR. 240 was so close.
    2a) 20#, 25#, 30#, 35# all UB. Never broke or failed, I guess heavier next time. Used weight vest and kept adding on the weight. Happy with this.
    2b) 150, 175, 185, 185 hurt so good.

    Conditioning:
    6 rounds + 1 MU. Felt super slow and fatigued today. Dissapointed Ugh. All MU were UB and felt so good, might could have done 5 each round but glad I didn’t have to. At full speed and feeling good, couple more rounds is easily possible.

    Midline:
    1a) reverse hyper done with 2 purple bands on GHD
    1b) 35#

    MFS- 1, 6, 5 felt so fatigued today. And I had to freaking tape my fingers bc my hands are raw from 12.2. Stupid.

  32. Strength-
    1. 265, 305, 345, 385, 310, 445 pr
    2a. Bw, 10#, 25#, 35#(6reps)
    2b.185, 225, 245,245

    Hitting conditioning later

  33. 1) 215,250,285,320,335,365 PR – easiest 10# PR of my life. 400 watch the fuck out.
    2a)20,20,25,25
    2b)155,180,195,195

    Conditioning:
    4+1 – took me 6-7 mins to finish first round. Think I may of done 120 double unders before I got a set of 30 UB. Just an off day apparently…

    Mid-line:
    Later tonight…

    2/3/4 – feeling rough, hands beat to shit from 12.2.

  36. Strength 198, 231, 264, 297, 313, 336 PR
    2a) 30-30-30-30
    2b) 165, 192.5, 206, 206

    WOD: Only got 2 rds and 5 MU. Weekend and morning of bad eating. Felt like my engine was full of sludge.

    Hitting midline later

    This is my 4th week on the Outlaw Way and had a PR on the back squat. Amazed at how my strength has increased in such a short period of time.

  37. 1) 220, 255, 295, 345, 375 (pr!)
    2a) 26lbs throughout
    2b) 190, 220, 235, 235

    Conditioning:
    5 rounds even. Wow did those hang squat clean thrusters blow… Dumbbells suck.

    Midline:
    135 on reverse hyper
    44, 35, 35 on tgu. Went for “touch and go” type speed on these.

  38. 1.) 125-150-170-190-215 (easy)
    2a.) 20-20-20-15
    2b.) 110-130-140-140

    Conditioning:
    2 rounds in 5 min, then on first MU of round 3 got this sharp pain in wrist which happens from time to time on MU. I don’t think i warmed them up or I taped them incorrectly. This happens every so often and I have to stop. Took two min to re-tape and see if it helped got 2 more MU but had terrible pain so played it safe and switched to 12 pull-ups. 5 rounds. Wish I could have done this full WOD.

    Felt really sore and sluggish after re-doing 12.2 yesterday.

    Midline: done

  40. 1)155,180,205,230,245,265 (15lb PR)
    2a)26X4
    2b)135,160,170X2

    Condish’ 3+1MU Semi-strict MUs. Dumbells blow huge balls. No missed on DUs.

    4/3/3

  41. Strength

    1) Back Squat, low bar
    255 x 5
    300 x 3
    340 x 3
    380 x 2
    405 x 1
    425f
    425 x 1 PR (10# PR)

    380 and 405 felt tougher than usual. Was supposed to go for 435 but had a feeling it wasn’t happening. 425 was moving, then rolled on me a little and failed. Took another shot at it and PR’d.

    2a) 24kg x 3 x 8
    2b) 195, 225, 245

    Cut off the last set here, was pressed for time and had to start the WOD before the next class.

    Conditioning

    4 rounds + 8 double unders

    Let someone else have the 40# DB’s and took a set of 45’s. Wanted 5 rounds….needed another 10-15 seconds.

    MFS

    2/5/2

  42. 1. 180, 210, 240, 270, 305. 6 months ago I was at 265. FUCK YEA! Thanks Rudy and the Outlaw Way. Improvement is improvement. I’ll take it.

    4 Rounds + 1 MU. I about threw my lungs up. Did the first round in under 2 mins. The MUs ended up slowing me down the most. And the rest. Good wod.

    Thanks.

  43. My body was a bit tired after yesterday doing 12.2 WOD for first and only time and did the Deads/Push Up/Pull Up combo from Saturday, so did just strength, and some aches came about so I ended there. Did all my strength in my school weight room. We havea legit reverse hyper so first time doing these legit.

    Back Squat 260, 280, 320, 360, 375, 410 (This IS A PR for me, ass below parallel, being judged on depth, so very legit PR)
    Supinated Pull ups, BW, 15, 15, 15
    Front Squats 180, 210, 225, 225

    Reverse Hypers 3×10@100.
    No TGU, had a coaches meeting.

  44. Back Squats: 185×5, 225×5, 275×5, 295×2, 315×2, 335×2(post surgery PR! felt good).
    Pull ups: 10, 10, 20, 20
    Front Squats: 185, 205, 215, 225

    no conditioning. feeling like ass.

    tgu: did lastnight, worked up to 53×3
    reverse hyper: 180×15

  45. 1) 245, 280, 325, 265, 285, 420 (15# PR)
    2a) 20kg, 20kg, 24kg, 20 kg
    2b) 185, 215, 230, 230

    Conditioning – 4 rds even…double unders killed me again

  46. Week 2 of Outlaw

    Had a great one today.

    Back squat up to 410. (10 lb PR)
    Front squats up to 235/Supinated PU bodyweight

    AMRAP 15 min.
    4 rounds doing bar MUs off a small box–good for me to just work on technique and getting elbows over bar. Feel like that MU is coming.

    Midline–Done

  47. condition 4 rounds plus 2 muscleups
    back squats based on 160kg
    front squats based on 143kg
    chinups 20, 30, 32.5, 35

  48. 1) 225,261,300,335,355(f),355,385 (f),385 (f)
    2a) 18 lbs,20 lbs, 20kg,20kg
    2b) 205,225,250×2
    Conditioning 4 rds + 4 MU

    Midline check with 20kg for TGU

  49. backs squats-170, 200, 230, 255, 270, 305
    -my squat cycle was based off 284 but felt i could go up

    unweighted
    165.190

    1 round, 8 thrusters in 10 minutes
    had to leave for work

    midline- got a 55 kb at home for tgu’s, gonna see if it will work for good mornings also when i get home from work

  50. Strength

    1) Back Squat: 185 (10# PR)

    2a) 4×8 Strict Weighted Supinated Pullups – 35lb KB

    2b) Front Squat: 85, 95, 105, 105

    Conditioning

    15 Min AMRAP of:

    5/3 Muscle Ups
    15 Dumbbell Hang Squat Clean to Thrusters 40/25#
    30 UB Double-Unders

    4 rounds plus 2 muscle ups

    Midline

    1a) 3×15 Reverse Hypers – did Back EXT 25 lb plate

    1b) 3×5 TGU (5L/5R) – 35 lb KB

  51. First day of Outlaw…this is going to be great!

    Strength

    1) Based on 375#…225, 265, 300, 335, 355F, didn’t even try 385
    felt terrible on these today…too much traveling and skiing over the last few days

    2a) 35, 35, 35, 35

    2b) Based on 285#…170, 200, 215, 215

    Conditioning

    Subbed ring HSPUs for MUs since I don’t have room in my garage to do MUs

    4 rnds

    Midline

    1a) Had to sub good mornings…no reverse hyper…95#

    1b) 35#

  52. 1) 185,215,245,275,295(fail),295 (got it on second try)
    2) 35,37.5,40,45
    3)155,175,195,195

    3 rounds + 13 reps

  53. 1. 245, 285, 325, 365, 385(f), 385(f). Stopped. Summarized as ugh! Still a bit smoked from 12.2 yesterday
    2a) 20,25,30,35lbs vest
    2b) 190, 220, 235,235

    5 rounds… was smoked.

  54. 1) 190, 225, 250, 285, 300, 325-10# pr, went up easy!
    2a) 45
    2b) 155, 185, 195, 195
    Conditioning- 4 rounds

  55. Been lazy about posting lately.

    Strength
    1) 225, 265, 300, 340, 360, 385(10# PR!) Hells mufuckin yeah!!!
    2a) 35# KB sets were UB, UB, 5-3, 5-3
    2b) 190, 225, 236
    Legs have been feeling a lot stronger lately

    Metcon
    Got to watch Hughey go before me so I got a little insight that it was going to be a forearm blower upper.
    5 Rds – didn’t do any of the MUs or HSCs UB, and didn’t miss any DUs.

    Forgot about the midline. Ready to go home and eat.

  56. 1.)180, 210, 240, 270, 285, 305 (PR)
    2.a) 10, 10, 10, 10
    2.b) tweaked the groin on 305, so cut the Front Squats

    Conditioning:
    3 rounds plus 3 MUs (still using a red band…)

    Midline: skipped due to my daughter’s 18th birthday party (her 5 older brother’s were coming (with pints) to celebrate, so I had to cut things short

  57. Just got a new PR on my back squat. Been following your training for 2 months now and seen really good results so far. I’ve been singing your praises to everyone I meet. Just wanted to tell you thanks for the training.

  58. Strength
    1) 225-265-300-340-360-400(25lb PR!)
    2a) 20-35-20-20
    2b)185-215-230-230

    Conditioning
    4Rounds

    Midline
    done

    Met some outlaws from RealFitness Naples tonight!.. Cory & Jordan didn’t get last names though

  59. strength
    1- 230, 270, 310, 345, 365, 400
    1a- 10, 10, 10, 10
    1b- 180, 205, 220, 220

    conditioning
    4rds+5 muscle ups. Scaled muscle ups with blue band. Still working on these, and used 45# dumbbells to allow others to use the 40#ers

    midline
    1a-14# med ball
    1b- 30#

  60. 1) 225-275-315-365-385(F)-385(F)
    -Back was tight from Saturday.
    2a) 20-20-20-20
    2b) 185-185-185-185

    Conditioning:

    4+1
    -Used the 45# dumbbells because we only have one pair of 40’s
    -Forgot it was hang squat cleans and diid full squat clean thrusters

  61. 1. 190, 230, 260, 295, 310, 335 PR Went up easy, can’t wait to max out.
    2a. 35# did it chest to bar.
    2b. 165, 190, 205, 205

    Conditioning:
    4 rounds + 1 MU. Strength works gassed my pulling muscles.

    1a. 130#
    1b. No time, today took forever.

  62. Long as day…

    1) 260, 300, 345, 390, 410, 440 (fx2 attempts. 2nd attempt was so fucking there, just ran out of gas. I want that SO BAD!!!)

    2a) 15, 25, 35, 35
    2b) 195, 225, 245, 245

    Conditioning – 5 rounds even
    ( goal was to not fail a muscle up an I achieved that except for a single attempt with 6 seconds left at the end. Happy enough)

    1a) 115, 145, 145
    1b) 53, 53

  63. 1. did all based off 280, failed the 102.5% (285) 2x
    2.a. used 20 across
    2.b. based off 241 all good

    Conditioning, 4 rounds and 1 muscle up

    Strength
    did 1 round of each and my two hours were up, time to get my pregnant wife dinner…
    I was smoked anyway

  64. 1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.

    275 x2 – raised %
    295 x1- raised %
    315 x1 PR – 15lb PR? minimal struggle with this too.
    330 F

    Could of had 325. My buddy got 325 as a PR so I had to attempt the jump to 330.

    Conditioning

    15 Min AMRAP of:

    5/3 Muscle Ups
    15 Dumbbell Hang Squat Clean to Thrusters 40/25# – Used 35s, ran out of DBS
    30 UB Double-Unders

    5 Rounds + 5 MU & 5 Thruster

  65. 1. Back squats- 140/150/160/185/210/225 (i have no idea what my max is anymore…but that was definitely not it…had plenty left in the tank but followed the plan)
    2a. 8# dumbbell all sets (broken down 4/2/2 )
    2b. 140/150/160/160
    Conditioning:
    5 +15 reps fuckin muscle ups! its a confidence thing for me…why the hell am i so afraid of being aggressive on the rings!
    Midline:
    1a. Good mornings as sub (85#)
    1b. 55 # kb

  66. 1. Back squats- 140/150/160/185/210/225 (i have no idea what my max is anymore…but that was definitely not it…had plenty left in the tank but followed the plan)
    2a. 8# dumbbell all sets (broken down 4/2/2 )
    2b. 140/150/160/160
    Conditioning:
    5 +15 reps fuckin muscle ups! its a confidence thing for me…why the hell am i so afraid of being aggressive on the rings!
    Midline:
    1a. Good mornings as sub (85#)
    1b. 55 # kb

  69. Fuck today!
    Last set was 310 and I failed it twice.

    Only did 3 sets.
    2a) BW, 15, 25
    2b) 165 190 205

    8/6/2

  70. 1) 95, 110, 125, 140, 150, 160, 170f
    2a) 50lb, 60, 65, 70 (7+1)
    2b) 80kg, 95, 102.5, 102.5

    160 felt good. 165kg is my BS PR. Decided to just go for it. Didn’t happen. For crap.

    Conditioning:
    4 rounds

  71. 1) 205 – 240 – 275 – 310 – 330 – 355 … 10 lb PR, went up smooth!

    2a) no added weight 8 – 8 – 5-2-1 – 4-4
    2b) 180 – 210 – 225 – 225

    MetCon – Red band M/U … 3 rounds + 2 M/U

    Bandy Hypers
    20kg – 16 – 16

  72. No Back Squat PR today. Today was, however, the first day I’ve squat over 300 in about a month and a half. I hit 320 for my 95%. I was happy with that, but it would have been nice to hit the PR at 345.

    2a) 3 sets with no weight, all unbroken
    2b) 165, 195, 205
    *Ran out of time for the 4th set of each

    Conditioning (later)
    Subbed 35# Kettlebells for the Hang Squat Clean Thrusters. Finished 4 rounds + 1 Muscle-up. I was happy with this one.

  74. Back squat PB @ 190kg
    Chin ups 2 * 8 @ 15kg, 2 * 8 @ 17.5kg
    Front squats up to 2 * 5 @ 106kg

    Conditioning
    3 rounds + 10 reps – weighted.chin ups ruined my muscle ups!

  75. Back Squat PB @ 150kg
    Weighted Pull up @ + 10kg
    Front Squat @ 75kg

    Conditioning:

    4 Rnds + 5 Hang Clusters
    (used a barbell as did not have DBS)
    Pleased to go unbroken on M/Us and D/Us throughout

    M=5 F=4 S=6

  76. strength
    1- 75,90,95,110,120,125
    1a- BW across the board..Did all sets UB except for the last set 5/3
    1b- 65,75,80,80

    conditioning
    4rds+13 reps. Scaled muscle ups with progressions from the floor. Still working on these….Did all my dbl unders unbroken…Had to scale dumb bell down to 20#…shoulders were not having it

    midline- ran out of time

  77. Had to estimate my 1RM based on more recent 5 rep efforts

    Squat: 102.5% was 225#
    2a: BW
    2b: 2 x 5 @ 124.5#

    Conditioning:
    3 rounds + 8 Hang Clean Thrusters

    Subbed ring pullups and ring dips for muscle ups.

    Midline:
    1 x 15 Good Mornings @ 45#, 1 x 5/5 TGU @ 12kg (moved fast)

    Only did one set of these. Ran out of time and had to teach a karate class roughly an hour after the workout. Was trying to save at least a little energy for that.

  78. 1) 195, 230, 260, 295, 310, 335. (Worked off a 325 TM of my 360 PR from a month ago)
    2a) 10, 15, 20, 25(all UB)
    2b) 165, 190, 210 (worked off 275 TM. Started this cycle at 245 TM)

    Conditioning-

    4 Rounds + 10 HSCT…MISERABLE! Couldn’t feel my arms after. No misses on MU or DU

  79. 1) 115, 125,145,160,170,185 (PR)
    2a) 20# across the board
    2b) 95, 105, 115, 115

    conditioning
    2 rounds+ 18 Double Unders. My double unders were horrid today. I wish that I had rested after the strength for a few hours before I did conditioning.

    MFS; 353

  80. Haven’t posted in forever, been super busy (read: excuses), but following diligently. Big highlight was going from 42 reps on 12.2 to 54 – a few weeks ago I couldn’t even snatch 135 once.

    BS: 185, 215, 245, 275, 315 (10# PR)
    Chins: 20# chain, had to split sets 3 and 4
    FS: 155, 180, 190, 190

    Conditioning: 3 rnds + 6 DU. Had to sub bar muscle up attempts for MU. I can get my body on top of the bar, but wrists don’t follow and keep falling off. Squat clean thrusters were pretty horrendous. Figured out it was more efficient to swing the DB’s like a KB between the legs instead of on the sides, similar to the ground to overhead for the regionals last year.

    No time for midline. Was really dragging my feet today, not a lot of pop or energy. And I was hungry. I hate that.

  81. 1) 225lbs, 265lbs, 300lbs, 335lbs, 365lbs(97%of 1RM)

    2a)25lbs for all sets – neutral grip, should have gone heavier all UB
    2b)185lbs, 210lbs, 225lbs, 225lbs

    Conditioning-Skipped becuase of time (and I still can’t roll my wrist over on MU’s)

    Midline

    25lbs, Yup
    30lbs KB, seemed light but was able to move pretty quickly

    Legs were just shot last night, squats sucked wanted 380lbs, 365 felt too heavy to give it a shot.
    But yesterday didn’t entirely suck ass, I ordered a pair of the new Adidas AdidPowers. On sale at Eastbay $40 off until tomorrow. Those shoes are fire-fucking-engine red and would look sharp with some black and red Outlaw shorts

  82. 5x 235, 3×275, 2×315, 1×345, stopped (Back pain)
    FSQ 5x 185, 205, 225, 225
    Pull-up 8 x bw, 25, 35, 6×45+2bw

    Sub 50# squat clean to thruster x 15
    15 pull-ups

    2 rounds

    midline
    2×15 reverse hypers improvised with 50# dumbbell between legs over back ext
    2×10 dragon flags

  83. Felt Really Sluggish Today during the conditioning, not sure why. I normally have a judge back at my home gym which helps on days like today. But, I am training at a different gym for the next 2 days so no judge.

    Conditioning: 4 + 4 MU. Felt like I had no pull on the muscle ups for whatever reason and was just moving slow. only broke up one set of Clusters, which in retrospect I shouldnt have. And I screwed up on 1 set of DU. And only first set of MU unbroken. Just overall felt sluggish today. Too much time staring at the rings.

  84. I forgot my book with numbers at the gym… PRed my back squat. So excited! 35lb PR. Got 290.

    Pull-ups: 10, 15, 20, 20
    Front squats: 135, 150, 160, 160

    Wod: subbed hollow rocks for double unders – 5 +4

  85. 1) Got 375 hi-Bar (PR Hi-Bar, Low-Bar is 410)
    2a) 4 x 8 @ 35lbs
    2b) 205, 245, 265

    Conditioning:
    4 rounds – Dumbbells broke in the middle of the WoD and I went to a 78lb Atlas Stone full squat clean thrusters…tore up the abs pretty good — MUs were 5 – 3/2 – 5 – 5 –DUs broke 3 times in the 2nd round, rest unbroken…

    After – Reverse hypers, handstand walk contests and kip-up practice…lots of gymnastic fucking around, lots of fun. WoD was fun…Atlas Stone made it tougher for sure.

  86. Strength:
    LBBS – 225×5, 260×3, 300×2, 340×1. Felt like shit on BS today. I unracked 365 and then put it right back on b/c I knew I wasn’t getting it. PR is 375.

    PUs – 25, 35
    FS – 185, 210
    I wanted to leave the gym at this point. It was just one of those days where I didn’t want to be there. Mentally I had checked out.

    Conditioning: 4 rds + 9 hsc-thrusters. Too much time staring at those damn dumbbells.

  87. 1. 315,345,370,390PR!!!!! Felt Fast 395 only to 90deg and did that twice

    2a, 205, 240,255,255

    2b. 35,40,45,55 I didn’t know what weight to use I should of kept 55lbs for 4 sets

    Conditioning:
    4 Rounds + 15 HSC-Thrusters

  88. BS- 135, 165, 205, 215, 230 (failed) Super sore from the previous dead-lift wod. No doubt that’s why I missed this as I got 225×2 a few weeks ago.

    pull-ups used 8 lb db
    FS- 105, 125, 135, 135

    no weight on the reverse hypers
    TGU used 16k bell

    had to leave the gym and couldn’t do conditioning at that time. Had to coach in the evening and couldn’t get my conditioning in, so I planed to do it tomorrow.

    Conditioning
    4 full rounds

  89. 1) 215/250/285/320/340/355(f)/355(f) [355 is 100% of my theoretical 1RM, but since I’ve never actually done it, had to give it a go before jumping]
    2a) 25/30/35/40 (last set of 40 was super ragged, hardly a single set)
    2b) 175/190/205/205

    Conditioning – 4 rds. + 5 Muscle Ups + 4 HSCT

    3a) 115# Good Mornings
    3b) 53#

  90. Only strength today. Had to leave early to go eat a ridiculous amount of sushi for my birthday.

    1)back Squat 225, 265, 285, 340, 360, 405
    2a) chins: 0, 5#, 10#, 5#
    2b) 225, 245, 265, 265

  91. 1) BS % of 500
    2) 50 lbs
    3) FS % of 400

    Conditioning
    5 Rounds – jump rope broke and took about 2 minutes to fix.

  92. 1)145,170,190,215,250
    2a)sets of 12 no weight
    2b)125,145,155,155

    Conditioning
    5 sets. Dropped to 30lb db halfway through
    How can anybody do midline after That workout. I’m wasted.

  93. WOD 120305:

    Strength

    1) 1×5 @ 190#, 1×3 @ 220#, 1×2 @ 250#, 1×2 @ 280#, 1×1 @ 295#, 1×1 @ 320#PR

    2a) 4X8 @ 18#

    2b) 1×5 @ 165#, 1×5 @ 190#, 2×5 @ 205#

    Conditioning

    *Dumbbells broke so did KB Thrusters w/ 16kg

    4 Rounds – Broke D-U once in second round

  94. 1) 190-220-255–285-300-325 (needed assistance)
    2a) 25 lbs
    2b) 165-185×3

    12.3–7 rounds + 19 reps

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