I don’t have time for a long post, but I wanted to congratulate Christen Wagner, from CrossFit Asia, for taking Asia’s one and only spot in the Games. Christen is the one and only Outlaw to qualify this weekend, and brings our total up to 5 competitors heading to the HDC.
Next week I’m heading to Canada to be with Jay Rhodes, Lacey Van Der Marel, and the crew from Outlaw North (that means all the Canadian Outlaws). Also, my favorite team in the whole wide world, CrossFit Murfreesboro, will also be unleashing the “Large Gentlemen Athlete” and his normal sized teammates on the Central East Region. The fun continues to continue.
Yes, I will have a TON of updates for the strategy page this week. The Outlaw team taught me a lot.
Remember a few months ago when Talayna had the fastest female “Fran” time ever recorded at 2:26?
Well, here’s Elisabeth Akinwale’s TWO TWENTY FOUR “Fran”:
Speechless.
Speaking of the “Large Gentlemen Athlete” – here’s his PR Snatch of 250#:
Sorry to Geof Travis. Maybe you should get the camera within a mile of you next time you PR.
Last but not least, my good buddy Wlliam Walshe, from CrossFit Ireland, with a PR Jerk of 140kg (that’s 310#, Americans). When we were in the UK I apparently said that I “hated” Will’s Jerk. This, apparently, made Will angry enough to go get really good at the lift.
You see what I did there? In the immortal words of Sergio Roma, “See? That’s it. That’s the art of it. I’m mind-fucking the shit out of you.”
WOD 120507:
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.
Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.
Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.
-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg
Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.
The Outlaw Way 
EMOM?
every minute on the minute.
“normal sized teammates”…Lulz
Oldtime Outlaw Becky Conzelman is going to the Games from SW.
Haha,…WTF! No love for the little guy! At least I have some sort of video of my pr claim unlike a lot of turds on forums……and,….you spelled my name right. Sweet. Im going to get 245# in your living room. Have some coffee ready.
Geof that was some solid aerial footage on the Snatch. Nice lift for real though.
Thanks, Ty. Ill get a pro video shoot with lights, make up, fluffer, etc, for the next one.
EA!!!!! You are amazing!
Agreed!!!
Wow EA….
nice work LGA! go team CF Murfreesboro!
Noob Question here but “absolutely vertical” refers to path of the kettlebell or alignment of the athlete upon finishing the rep?
That refers to the Regionals-Standard from last year. You remember the AJ Moore incident? Absolutely vertical meens that in the top position the kettlebell has to be absolutely vertical over your head!
Just wanted to check also on the EMOM, does that mean you do 6 sets of HSPU starting on 0 mins and doing the final one on 5?
You do 1 set every minute for 5 minutes. How can you make 6 out of 5?
Realising how stupid my post probably was, just meant that of you started on zero then would you do you final set of HSPU when the clock hit 5 but then that would be more than 5 mins. Apologies!!
Don’t worry Rudy, I was angry long before you showed up.
BB Gymnastics = 65kg (75%)
Snatch Pull @ 105kg across
Heaving Snatch Balance @ 72.5kg across
EMOTM HSPU = 12,7,5,4,4 reps
Conditioning = 13:17 mins
M= 5 F= 5 S = 2
Glad to be back on it after being away for the weekend.
BB Gymnastics
1) 5X3 Snatch @ 75kg.
2a) 3X3 Snatch Pulls @ 120kg
2b) 3X3 Heaving Snatch Balances 1 @ 100kg, 3 @ 70kg, 2 @ 80kg
Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.
Totals = 12,7,4,1,2 (40kg bars used in place of DBs for the rest period – only needed it in 1 miunute 1!)
-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg
Time = 12:08
Midline
Done
MFS = 442
Rudy, nice meeting you at Mid-atlantic this weekend. I look forward to following outlaw programming starting now, thanks for providing it!
Snatch–100# felt really good today New Pr coming soon 🙂
Pulls— 135/145/150
heaving Balance—75# for all…there’s a weird body/mind disconnect…went light trying to do it correctly
EMOM
12/6/2/5/6- this ended up being a 5 min amrap of hspu
3rds rx
TIME 14.29
midline later
BB:
1. 115# for all
2a. 165# for all
2b. 95#, 105, 105 (negatives still suck on my shoulder)
EMOM
6, 3, 4, 1, 2 (these are a HUGE weakness of mine, working on it)
3 RNDS RX
12:55
no time for midline
BB gymnastics
1) 135 for all
2a) 225 for all
2b) 135, 155, 175
Conditioning
10:34 ( rows under 1:50 and all WB’s UB and KBS UB also)
Midline
1a) completed
1b) completed
2/2/2
Missed Saturday’s WOD, so decided to do a little of both today
Jerk 1RM, 225# matched my last PR, missed a 10# PR of 235# barely. Couldn’t lock out.
BB Gymnastics
1) 110#, did only 4×3 – tweaked my shoulder a bit in last set so decided to play it safe and did not finish BBG
Conditioning
“Fran”
4:58 that’s a PR Fuck Yea!!
*Gonna do today’s conditioning this afternoon.
Midline
Also this afternoon
Hey Everyone, just want to introduce myself. I’ve looked through the blog quite a bit. Heard all sorts of stuff about it and came here with a critical mind. I’m a big fan of westside stuff and smart programming in general and after reading the about I was very interested – spent some time perusing the posts and love the thinking behind it… Rudy is alright I guess. 🙂 Oh, and I love that I can say ‘fuck’ on here. I fucking love squatting.
Some history: Placed 9th in socal regionals 2009 and 2010, ruptured achilles in the open during 2011. Spent some time in adrenal fatigue and emotional turmoil. Came out of it with a 20rep squat cycle late last year, built up to 295 then got some patella tendonitis. Proceeded with a LB belted squat cycle built up to 380/5 x 2 and a FS of 365. Placed 180 something in this years open. Sucked. But can’t really expect much as I refused to redo workouts and was in shit shape. Now looking to get back into serious training for next year… starting a few months back at the beginning of the hatch for now. Achilles is pretty much 100%. I’ve done a lot of olifting with PRs of 328CJ and 264Snatch. Post injury bests are 308/242.
Anyway, having fun getting crushed so far. On a positive I powercleaned 280# and PP/PJ/SJ 245# day before last.
Total Word Count: 237
Total Value Added: 0
Tom, your comment added as much value. Why the negativity?
Lol, Tom, you must be a genius.
I, for one, appreciate and encourage Tom’s incendiary and condescending behavior. It has and continues to be one of the cornerstones of The Outlaw Way.
BBG:
155 for Snatch, felt good
185 Clean Pulls, my technique felt terrible
135 Heaving Snatch felt good except I missed one on set 3
Conditioning: I am still working on HSPU, but strung 4 together (PR,sad I know) but worked on them for about 7 minutes and used the remaining 8 minutes to set up for the other conditioning
13:15, used to 70# Dumbbell because I am an idiot. ~6 minutes on the rower total
BBG (in #)
132 snatch
snatch pulls 220/240/260
snatch balance 110/130/110
cond:
HSPU=30 in total couldn’t keep track per round, know i hit 12 and 6 in first 2 rounds
triplet=13:48 had to use 22.5# dumbell thrusters, no wallballs at my gym
midline
completed
BBG:
1. 110#
2a. 205#
2b. 110#
Cond:
HSPU – 12,12,7,6,4
3rds- 13:45 had to run instead of row.
BB
1) Snatch 5×2 @ 185#
2) Snatch Pulls 3×3 @ 235# (felt like I could drop under these)
3) Snatch Balance 3x3x @ 185, 195, 205
Will do remaining components later…
1/1/2
bbg
1)170, 170, 170, 170, 170
2a)225, 225, 225
2b)180, 200, 220
cond
6,6,5,5,3
rest 10
12:56 rx
bbg
1) 195 no misses
2a) 295 for all
2b) 215 for all
conditioning
got through 12 on first minute, then 10 on second minute, then worked on getting faster at kipping for a good 10 minutes, went a bit wider and angled my thumbs in more, was easier to get through the push and into lockout.
other conditioning
11:24 rx
BB Gymnastics
1) 125#
2a)185#
2b)145#, 165#, 145#…still working quickness on these
Conditioning
11:39…UNBROKEN…transitions could have been quicker
Midline
3×10 strict toes to bar – rest 45 sec
BB-
1)5x3x70kg
2a) 3x3x100kg
2b) 1x3x70kg – 2x3x72,5kg
Cond.
12-12-12-10-9
rest 10
10:47 rx
BB gymnastics
1) 5×3 @ 75 kg
2a)3×3 @ 110 kg
2b) 3×3@80 kg
Cond
12-12-12-(10+2)-12
Hold the 110 kg barbell
10 min rest
10.27
Midline: done
BBG
1)140
2)265
3)175
Midline
1a)T2B
1b)Back extensions
Conditioning
No HSPU
11:48 – everything unbroken
Consumed a record-breaking amount of gin and cheesecake at the weekend, today needed paring down.
1) Snatched 75kg for a bunch of triples
2) 3 rounds:
500m Row
20 Wallballs
20 KBS
in 11:44
3) went home.
What sort of cheesecake Will?
Conditioning
6/7/8/3/6
11:17 (subbed 40 DU for WB)
Snatches @ 195
Snatch Pulls @ 285
Heaving @ 205
Made it through 2 rounds of 12 HSPU. For the final 3 min, did 30sec amrap hspu, 30sec farmers hold.
3RFT – 11:42
Regionals are over so back to focusing on strength. Cutting the metcons down to 2-3 per week.
Snatch@135
Snatch pull: 210
balance: 145, shoulders tired
t2b: check
hypers on GHD: 15/25 lb
Snatch: 104.5KG (230#): https://vimeo.com/41730608
The video cut off right before the 3rd one… lame I know
Pulls@120kg
Heaving Snatch Balance @ 125kg: https://vimeo.com/41730607
HSPU: Turned into AMRAP in 5 minutes: 12,10,10,9,6
Conditioning: 11:12 RX
BB gymnastics-
1) Set of 155, 155, 165, 175, 175#, all went great. The first two sets went awesome so I upped the weight. 165 also felt great. 175 went OK both sets.
2) Pulled at 205, 225, 225.
3)Heaved at 155, 175, and 185 x2, and failed on the last rep.
Conditioning- Spent almost the entire 5 minutes upside down on my head trying to kip. I’m not sure Rudy expected anyone to be terrible enough at Kipping HSPU’s to be on their head the whole time, but I did. If they were strict I probably would’ve been fine, the Kip is not something I’m good at on HSPU’s.
Got 9 done in the first minute, then 5 (14 total by 2:00), then three more (17), two more (19), and the last minute I only got one (20). By this point I was seeing tunnel vision, and my face was beet red.
WOD- tunnel vision was starting to clear just as the ten rest minutes elapsed
Round 1- 3:44
Round 2- 4:14 (7:58 total time)
Round 3- 4:16 (12:14).
Total time RX was 12:14. No time for midline today.
1) 160
2a) 275
2b) 145
HSPU – 12, 8/4, Failed to get in the minute so just did to 50 – Took like 6 something…sets of 5 mostly. HSPU are just dumb.
Cond2 – 11.30 – All UB – Rows 1.48-1.50 felts fast and smooth, rower transitions were slow in my oly shoes.
No extra work – stretching and mob.
BB gym:
1. 95#
2. Not done – time
Conditioning:
12/9/5/3/8
Should have known this was going to be harder than I thought it would. Worked on a super deep/big kip during last few rounds since I was so fatigued- first time to be able to do them.
Row/wb/kb: 13:25
Row generally at 2 min pace. Wall balls were 20 – 10/10-13/7 @10ft target. Kb were 35lb an ub.
1) 135
2)a. 205
b. 185
Hspu (strict, I can’t kip and want to get strict better before I start trying) 7,4,3,2,1, in 4 minutes somehow… math upside down is harder.
Metcon: 16:21, rows got slow, had to break up sets quite a bit towards the end.
No midline, wanted to get home to see my wife
BB-
1) 185 for all no misses
2) 315 across
3) 205-215-215
Cond-
12-12-9-10-9
Held #110 farmers carry handles in each hand between efforts, no dumbbells around.
Part 2- 11:04
UB on all, rows felt slow, backs tight as shit for some reason.
Midline- done, subbed goodmornings for hypers
2/2/6
Haven’t posted in a while.
Training has been going well. Can’t remember everything…
PR’d Fran the other day on the third WOD of the night – 2:26
Hang power clean triples on Saturday
225,245,255,265,275 <– fuck yeah!!
Today
20 DU into snatch
up to 225, failed 205 but then hit it right away.
15 UB kipping HSPU on the minute + weighted hold
2 Rounds of conditioning – 6:31
BB Gym:
1) 135
2a) 195
2b) 155 (shoulders were really sore)
Conditioning:
1) 5, 3, 3, 2, 1 with 100# farmers carry in between
BB
1) 115 across all
2) 220 across all
3) 95/105/115
Cond
6/4/4/2/1 on MU only held weights on the first set
14:38 on the triplet
Midline completed
Shoulder therapy
1. built up to 70#
2a. 115#
2b. 45#
Farmers carry 200m 2 pood kb no drops
Conditioning
14# wb, 1 pood kb 12:51
Midline 3 hours later
My wife just bought me a pair of Nike Romaelous 2 for my b-day, I just need some feedback on how relieable/comfortable these shoes are if doing a metcon with multiple movements Oly lifts, box jumps, or DU. I was thinking of getting the Reebok Oly shoes, but everyone in the reviews just raves about them, but didnt provide any input for wods with multiple movements.
BB Gym: Knee was hurting today so kept the movements light for tech.
1) 115lb
2a)225lb
2b)115,135lb
Conditioning:
Still suck at kipping HSPU so did them strict which sucked ass
12,10,11,6 did not do farmer carry
Part 2: 11:31, all WB and V-KBS were UB
Midline:
1a)all done UB
1b) dont have a RH table, used a GHD and a blue band.
3/6/8
I just got the Rogue Oly shoes, suck for everything but OLY and Powerlifting. Buddy has the Reebok Oly shoes and will do double unders in them as well
Thanks Webber, but I think I am going to order the Reeboks, wait for the Nike to arrive and put them to the test. I’ll just return the ones I don’t like.
barbell gymnastics
1) 100#
2a) 245#
2b) 95#
Conditioning
did 5 sets of 10 pike HSPU
part 2: 13:29
midline used 60# good mornings as a sub
BB Gymnastics
1)175#
2a)275-275-275
2b)135-165×2-175×2
Conditioning
11:24 UB on WB & KBS…Last Row got really slow
Midline
1a)Done
1b)Used 20# vest on a GHD
BBG:
1)80#
2a) 135
2b) 95
Cond.:
22 khspu in 5 mins (wth)
12:49
No midline.
1) 5X3 Snatch @ 185 – rest 60-80 sec.
2a) 3X3 Snatch Pulls – 275, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – 185, rest 60 sec.
Conditioning
EMOM for 5 minutes 12 HSPU.———–12,12,6,6,6
Only time I finished in time to do the hold was round 1 and I did a 30sec BB hold @185
-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg
12:11 Rx
Training at home now so improvising is a bitch, at least my decks are close and the beer isn’t far…
1) 125
2) 185
3) 135
Conditioning
Blew and n/t… need to start getting a little more professional with this shit
First official day following this stuff. No breaks for Regionals.
Snatch @ 200. Complete with a few misses
Snatch Pulls done at 275
Heaving Snatch Balance complete with 225 across
Conditioning: 12-12-12 a miserable last two sets
Had to go back to work
Tonight, 3 rounds for time: 12:12 rx brutal. Suck at metcons
BB Gymnastics –
1. 155#
2. a.) 235#
b.) 155#
Conditioning –
HSPU – 1-3 unbroken, 4 done, round 5 only got 6 in the minute
Part II – 11:19
BBG:
1) 135
2a) 245
2b)115 (too light)
Conditioning:
12-10-3-4-6
11:03 (No rower. 400m runs instead.)
Fiancee
Conditioning:
7-5-2-3-3
12:02 (400m runs)
We both forgot to do midline. Try to make it up later in the week.
Barbell Gymnastics:
1) 160 lbs
2a) 225 lbs for all
2b) 165 lbs, 175 lbs, 185 lbs- could’ve gone a lot higher
Handstand Push-ups:
Got 12 in about 20 secs, then 11 the next min, and so it just became an AMRAP of HSPUs in 5 mins. I ended with 35 total.
Conditioning:
10:27 Rx’d. This was a lot worse than it looked on paper.
Midline:
No time
1) 5X3 Snatch- Worked up to 75%- 95, 115, 135, 135, 145
2a) 3X3 Snatch Pulls –All done at 225#
2b) 3X3 Heaving Snatch Balances- 95, 115, 135
Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.
1- Fell off wall, 4- (PR), 1, 2, 2
-Rest 10 minutes-
3 rounds for time of:
400m Run
20 Pistols
50 Double Unders
Had to switch some things due to equipment that was available- 11:09
Midline- Skipped
Last set of snatch- any coaching will be greatly appreciated
Webber- Look at your set up position. You have long legs and your hips are down too low with your knees straight ahead and pushed out over the bar. This is something Rudy fixed on me and changed my snatch world in one day. Stop jumping and get extended on your second pull.
Thanks EA, my background is kind of like yours, strong legs from powerlifting movements and college athletics, but never done any Oly lifting. I will work on it and hopefully hit some new PR’s soon.
BB Gymnastics
1) 155,155,155,165,165
2a) 225×3
2b) 165, 175f, 175f
upper back hurts when holding the bar overhead. Kinda weird, I might have to get that checked out.
conditioning
all rounds of hspus finished. first round in 12 seconds last round in just under 60. used 2pood kb for holds
part 2- 11:39, this felt terrible. Worse than fran the other day. Wallballs and rowing are two of my worst movements and the kb actually felt heavy which was weird. Redlined pretty hard on that last set of swings.
midline- ttbs done
What a fucking shit show today.
1) 175
Too many fails. Last two sets no fails.
2a) 225
2b) 205 215 215f
Felt heavy!! Fucking shoulders didn’t want to work.
Conditioning
12 12 12 9 8
11:14
Fuck!
6/2/4
BB gymnastics
5×3 Snatches @ 75%- 140lb
3×3 Snatch Pulls- 185lb
3×3 Heaving Snatch Balance- 155, 160, 160
HSPU- finished the last set after the time limit, need to work on my kip
Metcon-15:11
Midline
T2B-had to break up the second set into 7 and 8
No reverse hypers
BBG
1) 197×5 All of these felt great. Fucking pumped about the Snatch Ladder on Sunday
2a) 263, 274×2 felt like I could have gotten 263 over my head
2b) 185, 205(2), 225 these felt really good bar got out of position on the 3rd rep of 205
Conditioning
HSPU – 12, 10, 7, 6, 5 I suck at HSPU and I always will. Its just fact
Changed up the wod a little. Did 10 Snatches w/ 100# Db instead of KBS
12:59
Felt pretty good on this one, just picked a steady pace and went. Rows around 1:45-1:48
Snatches @ 145
Snatch Pulls @ 225
Heaving @ 185
5 HSPU EMOM.
3RFT – 12:47
Midline done.
Snatch: 135#x3, 135#x3, 140#x3, 140#x3, 145#x3, (pushed the weight a bit above 75% with 140 an 145#);
SN Pull: 245# all 3 sets
SN Balance: 155#x3, 165#x3 (missed once), 170#x3 (missed once)
HSPU: 10, 6, 4, 4, 6
Metcon: 12:34, row is an achilles heel, all 3 rounds wall ball unbroken, KBS,14/6, 16/4, 16/4; need to push beyond mental barrier to finish last movement of any combination unbroken.
BBG
1) 155
2a) 135, 155×3
2b) 225, 245×3
Cond
5 min of HSPU work
Then
9:59
No Midline
2/3/4
Snatch were at 125# for sets 1-3 and then 135# for sets 4 and 5.
Snatch Pulls were at 225#
Heaving were at 155#
HSPU 12,2,3,4,2
Conditioning: 10:27 Unbroken on WB and KB Swings
Midline done
Snatch: 117 all sets
Snatch pull: 175 all sets
Snatch balance: 100, 120, 120
Conditioning: Team WOD 6!!!
BB Gymnastics
1) 150#
2a) 235#
2b) 165#
Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.
12/12/12/10/6
3 rounds for time of:
16:23
snatch 165 175 175 185
snatch pull 225 225 235
snatch balance 185 205 225X1
HSPU 12 12 5 4 5. Diane is gonna suck
Conditioning 11:01
1) 170# (from blocks)
2a) 295# across
2b) 195# across (still feel like crap… trying to get my shoulder and shoulder blade to open up)
HSPUs – eh.
Conditioning – 10:45… eh.
M/F/S – 1/5/5
1) 115, wrist is still tender and weak
2a) 225,225,245
2b) 95 for all sets – (see#1)
HSPU- 8, 5, 4, 4, 2- First time doing these fuckers in a while and it showed…weak sauce
Conditioning – 14:15-meh
Slow, should have been high 12 min’ish. Rested too much between WB & KB during the first two rounds.
Bb gymnastics
1) 155# for the first 4 sets then on the last I went 165#
2a) 205#
2b) 205# this is one thing I really need to work on I drop fast but I have a hard time catching it in the bottom I always drop it forward.
Cond.
Got all HSPU fairly easy except last set
8:13 on the second part
. The row machine really fucked me over I would hop on and start rowing an it wouldn’t count for the first 10 secs then it was set up in different unit so I ha to change it in the middle of the 200 m this happened every time except the first obviously.
bb gymnastics
1) 135
2a) 185,195,195
2b) 155,170,180(2 rep) I failed the last rep cause my left shoulders is tweaky
conditioing
No HSPU because i freaking forgot
11:39
BBG:
1.) 145
2a.) 225
2b.) 145
Conditioning:
I did a previous Outlaw wod with our box – –
8-12-16
Pistols (Alternating)
Handstand Push Ups
Over-the-Box Burpees (Regional Standards)
8:39 (hspu got bad, real bad)
BB Gymnastics
1) 155lbs
2a)245,245,265
2b)155,175,195
EMOM for 5 minutes 12 (kipping) HSPU. Royally sucked! Ended up doing 30 total.
Conditioning: 10:51
Snatch 5 x 3 = 130lb, 135lb, 135lb, 135lb, 145lb
Snatch Pull 3 x 3 = 225lb, 225lb, 225lb
Snatch Balance 3 x 3 = 140lb, 155lb, 155lb
EMOM 5 min 12 HSPU = 12, 12, 9, 6, 6
Conditioning = 12:19 KB swings at 70lb cuz it’s more fun that way 🙂
2 x 15 strict T2B, check
2 x 10 reverse hyper, check
This shit is rad. We need to find some way to get some version of Outlaw programming into every middle school and high school in the country. Heavy snatches and 12 minute METCON could easily save the next generation from turning in apathetic, gooey lumps of adipose tissue. Thanks for all you do, keep it coming!
BB Gymnastics:
1. 90#
2a. 135
2b. 75 Did 2a and 2b at the end of training.
Conditioning:
HSPU: 12, 12 (took the whole time so moved to band, then did to failure in round 4 and 5), 12 with band, 6 with band, 9 with band (held 70# KB)
Conditioning:
13:30ish transitions killed me.
Row 2:00, 2:10, 2:20
All Wallball and KB unbroken
Midline:
Did GH raise instead of Reverse Hyper, no weight
MFS 2/5/2 Sternum still hurts. Dr. says only time and rest will heal it.
BBG:
1. 175
2a. 175-195-195
2b. 275-275-295
Conditioning:
HSPU: 12,12,12,7,8
11:11
4/7/6
1. 115
2a. 165
2b. 115
HSPU – 12/12/10/8/7
12:05
midline – yes/good morning sub #85
4/2/2
BBG
1. Snatches 155, 155, 160, 160, 165
2a. Snatch Pulls 205, 215, 225
2b. Snatch Bal 185, 195, 205 failed 3rd rep
Cond
HSPU 5 sets max unbroken 9,8, 7, 6, 5
Row, wallball, KB 11:44
No midline
1. 145
2a. 205
2b. 115/135/180
HSPU- done
Missed second part
Midline- done
1st official day following. Been stalking for a LOOOOOOONG TIME.
1. 62.5 kg (really working on technique and today was best in a long time)
2a. 95kg
2b. 75kg
HSPU: 12, 8, 4, 6, 6 (round three something quite strange happened in my shoulder)
Conditioning: only 1 rower at the gym so three of us switched out; no real time.
Midline: no time.
BBG:
1) 110#
2a) 155%, 165#, 175#.
2b) 135#, 145#, 145#.
Conditioning:
EMOM-I was only able to get to the Farmer’s carry hold once.
3 rounds-7:55 (I forgot to do the rows!!!) I’ve already cock punched myself for not doing them.
Midline:
1a) Couldn’t do them UB
1b) 15# db, 20# db, Could definitely go heavier next time. Maybe by then I’ll have my reverse hyper fixed.
1) 105#
2a) 135#
2b) 105#
1)150#
2a)225,245,245
2b)185,185,195×2 * dropped 1st rep on 3rd set reset then did 2
Conditioning
EMOM HSPU- 12,5,5,4,3
3 rds 11:09
sub’d 400 m run since I did not have access to a rower
used 25# slamball it was that or a 14# med ball
MIdline
2 rd 15x t2B
10x GHR 25#
m/f/s
1/2/2