120703

Tonight, many of the crew from Outlaw, who have been following “The Way” for some time, were in the gym together. Josh, Sarah, David, Tyler, and Tony “Effing” Mayo have all been following since basically the beginning of the mass version of the program. All of them have been there day in and day out, and they stay no matter how long the WODs take. The boys have begun to have a little competitive fun with their lifts, and have really started to push each other to a place I never really thought “normal” gym people could go. Josh and Tony hit 205# right around the same time, and Tyler had gotten a 225# on the board right before Regionals. David hit 190# about a month ago, but has been struggling with technique since.

In the last 10 days or so many of the OG crew has begun to stick around, and spend extra time lifting off the blocks, while I hurl insults at them (aka “coaching”). The block work, coupled with a few of the tactile tricks we’ve come up with (pvc stick to judge bar track), has made a HUGE difference in everyone’s lifts. I’ve hit a lifetime PR, then Tony, then Sarah tied hers, and tonight with David’s big rival Josh coming back from vacation, it felt like everyone was gonna do something huge.

The reason I’m writing this tonight, and the reason I am so stunned by my crew, is that three years ago I thought no one would ever want to take the time to really become a technician. I thought my gym would fail, and I’d go bankrupt if I tried to implement the kind of program I really wanted to coach. If you’d told me that not only would people take it seriously, but they would enjoy it so much they would hang around in a sweltering gym, for hours on end, to cheer each other to PRs—I would have laughed in your face.

Tonight, with most of the OG crew cheering, David Bock hit 215# from blocks. That was a TWENTY FIVE POUND PR, and put him just ahead of his rival/training partner, Josh. During the session tonight all four of the boys BARELY missed attempts at 100kg. If you couple my lifts with Tyler’s 100kg plus lift, then add Will Moman—another of our “normal members”—who hit 102kg last Thursday, and Tony, David, and Josh’s soon to be 100kg lifts, we will have SIX dudes currently in the gym with Snatches at or over 100kg. I realize there are other gyms that probably have more dudes that can throw more weight overhead than us, but I don’t know them. I don’t see them work every day. I haven’t seen them fail hundreds of reps, but keep trying more.

If I didn’t see it with my own eyes, I wouldn’t believe what’s happening in my gym. I hope the same is happening in yours.

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WOD 120703:

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.