120723

As promised, we’ve got three more camp dates for you little piranhas to chomp on. This would normally be great because it would easily be the largest amount of spots we’ve had open to date, except for one problem—one of them is already sold out. Yep, we tried the old “soft opening” (that’s business talk for you meatheads out there, and it’s also a spectacular that’s what she said), but apparently you Seattle-tonians are following a little more closely than we imagined. You got us on this one, but next time… OH, next time! We’ll hide it away where no one can find it!!! You’ll see!

Unless of course you just subscribe to the site, or check Facebook, or follow on Twitter, or even just look at the drop down menus or the Training Camps page every once in a while—then it would be pretty easy to find actually, but that’s beside the point.

Just a heads up; the mid-week Palm Desert camp is dangerously close to selling out also. Again, not a marketing tool—it really is. I’ll be announcing Providence RI within the next few days, as well as, Columbus OH, Nashville TN, and possibly some of the Australian dates. Just so everyone knows; we’re also looking at Oklahoma City and New Orleans. Beignets are paleo, right?

Almost forgot… We’re going to Iceland. ICELAND. I heard they have the best wifi in the world. I love it already.

October 17th-19th (this is Wed.-Fri.)
Palm Desert, CA
CrossFit Shifted

November 2nd – November 4th
Reykjavik, Iceland
CrossFit Stodin

February 8th – February 10th
Renton (Seattle), Washington
*Update: This Training Camp is officially SOLD OUT.
King CrossFit


Phase #1 of Off-Season Strength & Conditioning is over. Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.

Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.


When you’re feeling tired this week, or genuinely need some inspiration—remember…

This old motherfucker is three times as strong as you’ve ever dreamed of being and he thinks you’re a pussy.

Now get back on the bar, pussy.


WOD 120723:

BB Gymnastics

1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

Conditioning/Skill

Take 20 minutes to perform the following:

5 rounds NOT for time of:

ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.

99 responses to “120723

  1. Are you guys planning a continental Europe event (copenhagen?)? It aint easy getting to the islands!

  2. First workout, back on the Way after the games. A week of rest did med well.

    Snatch: 3×70, 1×75, 1×77,5, 3×82,5, 2×77,5 and 2×75,5kg – No misses
    C&J: 3×87.5, 1×92.5, 1×100, 3×107.5, 2×100, 2×92.5kg

    PP: 70, 80, 80kg
    Pendlay row: 80, 90, 90 kg

    Conditioning later…

  3. BBG:
    Snatch – 85Kg (1 hit, 2 miss) 187lbs
    C&J – 95Kg (all hit) 29lbs

    Acc:
    1a) 70-75-85Kg 187lbs
    1b) 60-65-70Kg 155lbs

    Conditioning:
    :59 RX’d

    10/21ft/18
    6/21ft/28
    6/19ft/6
    7/29ft/40
    4/18/43

    MFS:
    355

  4. BBG: No time over weekend to test max lifts, so working off of best-guess until I can get it done

    1: 115, 120, 125, 130 (1 miss), 125, 120
    2: 135, 145, 155, 165, 155, 145

    Accessory:

    1a. 135
    1b. 185

    Conditioning / Skill:

    Skipped due to time constraints

  5. BB:
    1) 85-90-105-100-90-80
    2) 110-115-125-130-125-115

    Accessories:
    1a) 95-105-115
    1b) 60-70-80

    Conditioning:

    pu: 10-10-7-7-7
    hsw: 10-20-18-12-18 ft
    du: 44-58-80-70-71

  6. Bbg – missed 2 snatches @ 90% ( tore thumb saturday and couldnt hook grip) all others successful

    Strength – 165 snatch PP 205 row

    Cnd
    Pulls – 14 11 8 8 9
    Walks (feet) – 46 50 50 26 48 . ( big drop off after 50 x.x)
    Doubles – 22 75 60 28 72

  7. Im just learning about the Outlaw programming and will be starting it soon. Awaiting the blocks and still watching all of the videos to familiarize myself with the movements.
    My thought is I should go to the archives an start from day 1 of your 6 week phase 1 or I’ll be missing an important component. Just follow 6 weeks behind??

  8. BBG:
    1) 115, 125, 130, 140, 130, 125 (2 misses at 140)
    2) 160, 175, 185, 195, 185 x 4 (1 x Jerk miss at 195)

    STR:
    1a) 95, 115, 120
    1b) 155 all

    COND:
    a) 6,7,8,5,12
    b) lots of handstands and walk attempts, they got better
    c) 43,38,33,32,27

    4/2/5

  9. BB Gymnastics
    1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
    185-185-185-195-210-220-220-220-210-210-195-195

    2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
    230-230-230-245-260-280-280-280-260-260-245-245

    Accessories
    1a) 3X5 Behind the Neck Push Press
    205-215-225

    1b) 3X5 Pendlay Rows
    185-185-185

    Conditioning/Skill
    Take 20 minutes to perform the following:
    5 rounds NOT for time of:
    ME Strict Pullups
    10-11-9-10-8

    Max Distance HS Walk or ME Shoulder Touches
    14′-24′-15′-30′-18′

    ME UB Double-Unders
    65-29-34-47-54

  10. BBG
    Satch – 120, 130, 135, 145, 135, 130#
    C&J – 155, 170, 180, 190, 180, 170#

    Accessories
    1a) Started too light, 115, 135, 155#
    1b) 125, 130, 130#

    Conditioning / Skill
    Will do after work

  11. started morning off with a re-test of Fran – saturday I started, was on a great pace, but then my little offspring Spencer woke up screaming and I had to tend to him (goes to show you what you can and can’t accomplish while kids are ‘napping’). So I started and completed the round of 21 pull-ups then had to stop. Did it again a few minutes later, but lost my mojo and didn’t time it.
    Decided I would retest today: 2:47 (huge PR, like a minute or more, and finally reached a goal I had before my surgery of going sub 3:00) this Shit works!

  12. BBG
    1. 160, 171, 182, 193(failed 2nd Rep), 187, 172 Snatches were slow and just felt off.
    2. 185, 201, 215, 231, 215, 201 C&J felt great today.
    Strength
    1a. 185, 196, 196 not touch and go, a couple breathes between reps
    1b. 165, 176, 176 touch and go
    Cond
    did wall facing shoulder touches which went surprisingly well
    1st 14, 24, 100
    2nd 9, 24, 52
    3rd 7, 21, 50
    4th 8, 22, 35
    5th 8, 22, 8 messed up early because of the garbage truck heading my way. I need all my mental focus on the double unders not the garage truck.

  13. bbg
    1) % from 280 # snatch 3×1 @ 210, 1×1 @ 225, 1×1 @ 240, 3×1 @252.5, 2×1 @ 240, 2×1 @ 225 no misses
    2) % from 315 clean and jerk 3×1 @ 220, 1×1 @ 235, 1×1 @ 252.5, 3×1 @ 267.5, 2×1 @ 252.5, 2×1 @ 235

    accessories
    3×5 snatch grip push press @ 245
    3×5 Pendlay rows @ 245

    conditioning
    5x max effort strict pull ups, handstand walks, dubs
    r1: 17, 5’+2 shoulder touches, 67 dubs
    r2: 17, 6’+4 shoulder touches, 43 dubs
    r3: 15, 8′, 34 dubs
    r4: 11, 10′, 40 dubs
    r5: 9, 8′, 48 dubs

    • no misses on c&j either, handstand walks feeling much more comfortable, first time i’ve failed them because of muscle fatigue instead of balance. shoulders were just getting tired by the 3rd set of conditioning.

  14. You should consider a Training Camp in Kansas City, MO. We are smack dab in the middle of the country, would sell out in no time, and you could take in the best BBQ in the world at the same time. We’ve got the box if you’ve got the time for it…

  15. Strength:
    1) 100, 110, 115, 125, 115, 110
    2) 135, 145, 155, 166, 155, 145

    Accessories:
    1a) 105, 110, 110
    1b) 95, 105, 105

    Conditioning:
    Pullups: 8,6,5,5,5
    HS walks: 8ft, 10, 16, 28, 13
    DUs: 94, 77, 65, 72, 77

    MFS – 2/3/2

  16. Strength:
    1) 95, 100, 105, 110, 105, 100
    2) 110, 115, 125, 130, 125, 115

    Accessories:
    1a) 95#
    1b) 95#

    Conditioning:
    Pullups: 9, 6, 4, 5, 6
    Shoulder touch: 1, 2, 3, 4, 8 (I have done these, I was falling all over the place)
    DU: 5, 3, 2, 2, 2 (with three tries each run)

    • On shoulder touch, meant to say have not done these. I should have had my wife video tape it so you could get a good laugh. It was not pretty. On the last set, I was getting my balance a little better.

  17. Placed 26th out of 97 Rx’d guys at the Mid-Atlantic Garage Games this weekend, since they canceled the planned 5K WOD due to weather I got back at it today.

    BBG
    1. 155, 165, 175, 185, 175, 165
    2. 205, 220, 235, 250, 235, 220

    These felt pretty good. One missed snatch on the second set of 175, and then missed my third clean and jerk at 250 a couple of times.

    Strength
    1a. 165, 165, 175 (Only 3 reps here)
    1b. 185, 185, 185

    Conditioning
    Pull Ups- 12, 10, 9, 9, 8
    Shoulder Touches- 2, 3, 3, 3, 4
    Double Unders- 51, 23, 50, 20, 52

    Happy about the pull ups. Embarrassed about the shoulder touches. Spent some time working on them after I got done coaching a class and they felt a little better. Goal on the doubles was at least 50 each time. Just missed on sets 2 and 4.

  18. Snatch 3×1@125 1×1@135 1×1@140 3×1@150 2×1@140 2×1@130
    Clean & jerk 3×1@150 1×1@165 1×1@170 3×1@180 2×1@170 2×1@165

    Missed 1 Snatch at the top set. Really tough to get motivated this morning, the mood in the gym was way to calm this morning

    Behind neck push press 3×5 115, 135,160
    Pendlay row 3×5 115,115,135

    5 rds
    Strict pull ups 10 9 6 7 8
    Handstand Walk 38ft 48ft 43ft 32ft 30ft
    UB Double under 64, 54, 52, 55, 50

    Oddly enough, yesterdays wod was
    5 rds (also not for time)
    Truck Push
    Truck Pull
    50 double unders

    so…. basically two similar wods two days in a row

  19. BBG:

    Snatch:
    3 x 170, 1 x 180, 1 x 190, 3 x 200, 2 x 190, 2 x 180

    Clean and Jerk:
    3 x 205, 1 x 225, 1 x 235, 3 x 245, 2 x 235, 2 x 225

    Accessories:
    1.) 155 x 5, 175 x 5, 195 x 5
    2.) 135 x 5, 155 x 5, 175 x 5

    Conditioning:

    Pull ups: 20, 15, 12, 12, 12

    Handstand Walks: 72 feet, 100 feet, 112 feet, 80 feet, 80 feet

    Double Unders: 54, 42, 42, 44, 44

    Really enjoyed this WOD. The long efforts on the handstand walks made the double unders extra fun. Oly lifts were off today and felt heavy but worked through them and made an extra effort to focus in on the different segments of the pull and the shrug and extension at the top of the lifts. Keep crushing it everyone!

  20. BBGym: Tested 1RM from Saturday
    Snatch: 140 (5lbPR)-still have a mental block of getting under heavier attempts, I was practically power snatching these.
    C&J: No PR caught 190 on my knees for a 5lbPR but couldn’t stand up with it
    Still trying to get caught up from a weeks vacation and boozing

    Strength:
    1a) 135, 140, 140
    1b) 115, 120, 125-trying to be super strict on these

    Conditioning:
    Pullups on Yoke: 12, 8, 8, 10, 8
    Handstand shoulder touches: 1, 2, 2, 1, 1 also practiced walks, got around 5-10′ first time trying this
    Double Unders: 15, 16, 20, 23, 25

    M/F/S
    7/3/1

  21. Ok, so I tried to PR on Saturday and just flat out had a bad day. Fran was almost a minute off, 3:36 and I didn’t even hit my old PR. Today was a different day.

    Snatch – 195lbs – 10lbs PR
    C&J – 270lbs, hit 275 but didn’t lock the jerk

    Did conditioning right after
    1-15P/U-12′-33DU
    2-10P/U-6′-31DU
    3-7P/U-10′-14DU Shoulders smoked
    4-5P/U-10′-40DU
    5-5P/U-14′-41DU

    Will work BBG/Strength later. I started at the beginning of the 6 weeks and my numbers are all moving up. This programming is awesome….

  22. BBG:
    1) 105-115-120-125-120-115
    2) 125-135-145-155-145-135

    Strength:
    1a) 95-115-120
    1b) 135-135-135

    Skill:
    1a) 12-7-8-7-8
    1b) a few feet each time
    1c) 1 min DU practice (about 20-30 each time)

    MFS – 2/1/4

  23. OCF.com (time constraints are killing me softly)

    BBG: 15 min. – 1RM 3 pos. snatch – 105#
    Cond: 5 RFT of 30 DU, 20 Shoulder Touch, 10 Strict Pullup – 3 rounds + 34 reps

    Struggling.

  24. BBG
    Snatch based off 235
    Clean and jerk based off 285

    Strength
    Both movements @ 185, 195, 205

    Conditioning/Skill
    Altered for my weaknesses

    MFS
    135

  25. BBG:
    1) 125-130-140-150-130-130
    -over decent, quite a few fails towards the high end but not for a lack of commitment.
    2) 140-150-160-170-160-150
    no misses

    Presses:
    135 – 115 – 115
    -I’m strong enough to do this with a lot more weight, but catching it after each rep behind my neck scares the fuck out of me and feels horrible…idk how you guys do it with heavy weight. just seems like it’s asking for injury unless you do it off high jerk blocks.

    Row:
    135 throughout

    conditioning: done

  26. Snatch: all work done, top weight 112 kg.

    Cj: all done, top 130 kg

    Push snatch: 85 kg, 95, 100 kg, 1
    Row: 105 kg

    pullup: 19, 20, 18, 18, 18
    hs walk: 24-42 feet range
    Du: practicing

  27. BBG
    Snatch – 145x1x3, 155×1, 165×1, 175x1x3, 165x1x2, 155x1x2
    C&J – 175x1x3, 185×1, 195×1, 205x1x3, 195x1x2, 185x1x2

    BTNPP – 125×5, 145×5, 155×5
    Pendlay – 3×5@135

    Conditioning
    Pullups – 12,11,10,10,9
    HS Walk – 46′,40′,50′,50′,52′
    Double Unders – 56, 70, 37, 37, 73

  28. BBG:
    Snatch:185,195,210,220, 210,195 -1 miss but made it up overall pretty happy with form
    C/J: 195,205,220,235,220,205 -no misses

    Press/ 235, 255×2
    Rows/ 225×3

    Conditioning: done

  29. BBG

    –Snatches based off 115lb.. even though its 125 i need serious form work, so i went off 115.. No Misses
    –C&J’s bases off 165lbs.. No misses

    Acc.
    –Only used 85lbs cause the movement was kind of wierd at first and my shoulders were cookin
    –135,150,150

    Conditioning
    — 20/20/16/16/12
    –1/2/2/2/ 3HSPU
    –5/6/5/10/7

    I stink at DU’s as well but before i couldnt string them together, i can get a few back to back now, may not look pretty but its getting there.. Shoulder touches were FUGLY, said screw it and went for HSPU’s my last set.. Shoulders were cookin and i could get pretty deep with em, alot deeper than before so that is coming along as well.

    I did video my BBG’s and notice i have a tendency to jump forwards alot on my cleans so gotta work on that.. May go see a coach this weekend or something.

  30. BBG
    1) Snatches based of 92,5kg, always rounded out up in weight
    70kgx4(one miss)-75kg-80kg-85kg-80kg-75kg
    2) Clean and jerk based of 105kg (YE THAT’S WEAK!!) always rounded out up in weight
    75kg-80kg-85kg-90kg-85kg-80kg

    Acc.
    1a) 80kg-85kg-87,5kg
    1b) 80kg-85kg-87,5kg (this made me dizzy lol)

    Cond.
    Pullups 18-14-15-13-17
    HS walk(rough measurement) 180cm-90cm-270cm-540cm-360cm
    DU 160 (downhill from here) – 32 – 81-91-20

  31. bbg
    123,132,140,148,140,132
    143,155,165,175,165,155

    acc
    135,145,150,150,150
    115,125,130,130,130

    con
    10,28,20
    8,32,24,
    5,20,9
    6,24,19
    3,12,19

    I got the rogue sr long handle rope and its been a tough transition.

  32. BBG
    135-145-155 – Nothing any heavier happening this morning.
    155-160-165-175-165-155

    Accessory
    1a) 115-145-145
    1b) 135-145-150

    No time for conditioning.

  33. BBG: Snatch: 145×3, 165×1, 165×1, 175×3, 165×2, 155×2 Access to 5# plates made me audible the weights to stay within time.

    Clean+Jerk: 175×3, 185×1, 195×2, 215×3, 195×2, 185×2, this one I was just so tired I messed up numbers.

    Acc: SgPP: 195 for all
    PRows: 185 for all

    Cond. PU: 14, 8, 5, 4, 4 Burnt out quickly
    Shoulder touches: 4, 7, 7, 9, 10, kept losing balance, Starting to get the hang of it.
    DU: 36, 51, 26, 35, 41 Rope adjustment kept loosening causing me to catch, and shoelace came undone and wrapped rope. No excuses, I need to pay more attention to get the most out of the skills training. Don’t let the laziness win.

  34. Snatch- 115-125-130-140-130-125 had a couple misses during the first half of snatches but fixed it
    Clean & Jerk- 135-145-155-165-155-145
    No misses. Both Oly lifts today felt weak. Technique was a little off it seemed

    Accessories: Sn grip PP- 95-115-115
    Pendlay Rows- 135 all three
    Push presses were light but couldn’t get it to land right on my back

    Conditioning/Skill:
    1:12/13’/21
    2:11/9’/50
    3:11/10’/20
    4:12/11’/15
    5:13/11’/44

  35. W/U: Fran: 2:47 (PR)

    BBG
    Snatch done –
    CJ done

    Press: worked up to 100kg
    Row: worked at 100kg

    PU: 20, 19, 18, 14, 18
    HS Walk: 14 feet was my furthest. Then I kept hanging around 6-10 feet.
    DUs: 57, 63, 75, 45, 65

  36. BBG
    1) Snatch work done
    2) C+J work done

    Accessories
    1a) 175
    1b) 175

    Conditioning/Skill
    Strict PU’s: 11, 5, 6, 5, 5
    HS Walk: 4′, 15′, 20′, 27′, 21′
    DU: 90, 60, 62, 67, 74

  37. BB Gymnastics
    1) Snatch: – rest 30-60 seconds.
    3X1@75%, 100#
    1X1@80%, 110#
    1X1@85%, 115#
    3X1@90%, 125#
    2X1@85%, 115#
    2X1@80% 110#

    2) Clean & Jerk: – rest 30-60 seconds.
    3X1@70%, 135#
    1X1@75%, 145#
    1X1@80%, 155#
    3X1@85%, 165#
    2X1@80%, 155#
    2X1@75% 145#

    Accessories
    1a) 3X5 Behind the Neck Push Press (Snatch grip) – 155#
    1b) 3X5 Pendlay Rows – 175#

    Conditioning/Skill
    Done

  38. AM:
    BBG
    Sn % from 170
    C&J % from 225
    Str
    Rows 155
    Pp 155
    PM:
    Pullups 12,10,11,11,11
    2 mins ea rd of shoulder touch practice
    Doubles 45,65,70,44,86
    Then
    3rft
    8 split snatch 115
    7 muscle ups
    400m run
    10 min cap
    6 muscle up into rd 3

  39. BBG –
    Snatch – 170,180,190,200,190,180 – everything felt easy and light

    C&J – 215, 230, 250, 265, 250, 230

    PP – 175 – cant go heavy on these yet
    Pendlay row – 235lbs

  40. BBG:
    1) 75kg, 80, 85, 90, 85, 80
    2) 90, 97.5, 102.5, 110
    Everything felt very solid today. Started belting, feels so good.

    Strength:
    1a) 90, 90, 95
    1b) 80, 85, 90

    Skill:
    Skipped in favor of affiliate WOD.

  41. Snatch – 115×3 – 125×1 – 130×1 – 135×5

    C&J – 155×3 – 170×1 – 180×1 – 190×3

    PP – 155 (shoulder feels like crap from last week)
    Row – 155

    100 DU’s because of time.

  42. Snatch- 125, 130, 140, 150, 140, 135
    C&J- 160, 170, 185, 190, 185, 175
    1a) 155, 175, 195(3)
    1b) 155, 175, 185
    PU-23, 13, 11, 10, 9
    Shoulder Touches- 6, 9, 6, 6, 6
    DU- 39, 22, 103, 22, 84

  43. BB Gymnastics:
    Snatch: 3X1@130, 1X1@140, 1X1@150, 3X1@155,2X1@150, 2×1@140(1 miss)
    C&J: 3×1@185, 1×1@ 210, 1×1@215, 3×1@225, 2×1@210, 2×1@200

    Accessories:
    Behind neck PP 3×5: 165,185,205
    Pendlay Row 3×5: 155,165,185

    ME Strict Pull ups: 21,16,17,13,11
    ME Shoulder Touches: 2,2,1, said screw it and tried walking got 5ft and 8ft
    ME D/U: 25,10,26,12,20 need to work on these more.

  44. Snatches – 3×1 @ 150, 1×1@160, 1×1@170, 3×1@180, 2×1@170, 2×1@160 – no misses

    C+J – 3×1@180, 1×1@195, 1×1@210, 3×1@225, 2×1@210, 2×1@195 – no misses

    Strength
    BTN PP – 175,185,195
    Rows – 175,185,195

    Skill work
    Strict pullups – 15,10,9
    Shoulder touches – 17,19,14 (just losing balance and coming off the wall)
    Double unders – 65,100,75

  45. First day on Outlaw….
    Snatches: 3×1@140, 1×1@150, 1×1@160, 3×1@170, 2×1@160(miss), 2×1@150
    C&J: 3×1@165, 1×1@180, 1×1@190, 3×1@200, 2×1@190, 2×1@180 (no misses)

    BTN P(did strict press,can’t read inst): 65,75,80
    Pendlay- 155 all

    Skill WOD: need this!!!!
    ME Struct PU: 8,5,3,4,4
    ME Shoulder Touches: 30,30,25,31,25
    Unbroken DU: 6,11,5,3,4

  46. BBG: 1.) SN: 60kg, 65, 70, 75, 80, 65 – All power snatches, still can’t land in full squat. wrist still not 100%

    2.) 75 kg, 80, 85, 90, 85, 80

    Accessories:

    1a.) 65 kg, 75, 75
    1b.) 80 kg x 3

    ME Strict PU’s: 18, 15, 14, 15, 16
    ME Shoulder touches: 10, 8, 10, 10
    ME Doubles: 70, 49, 55, 51, 40

    2/4/3

  47. It felt like a Monday…

    AM

    BB Gymnastics

    1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.

    2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%,
    3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

    1-185×3,195×1,205×1,225×2(1 miss),205×4
    2-215×3,225×1,245×1,265×3,245×1(1 miss),225×2

    Accessories

    1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
    1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

    1a-185,205,225
    1b-185,205,225

    PM Session

    Conditioning/Skill

    Take 20 minutes to perform the following:

    5 rounds NOT for time of:

    ME Strict Pullups
    Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
    ME UB Double-Unders

    -Pull ups- 15,15,13,13,10(Fat Grip)
    -HS Walk- 45″,57,57,54,20
    -DUBs- 54,52,20,40,34

  48. BBG
    Snatch – 200x3x1, 215, 225, 240x3x1, 225x2x1, 215x2x1
    C&J – 235x3x1, 255, 270, 285x3x1, 270x2x1, 255x2x1

    BNPP – 215, 225, 240
    Row – 170, 190, 210 started too light

    Conditioning
    1 – 14, 29′, 59
    2 – 8, 26.5′, 74
    3 – 8, 27.5′, 60
    4 – 6, 39′, 83
    5 – 6, 19′, 101

  49. BBG
    Snatch: 115, 125, 132, 140, 132, 125
    C & J: 130, 140, 150, 160, 150, 140

    PP: 115, 115, 125
    Row: 95, 100, 100

    Conditioning:
    Strict Pull Ups:10, 8, 7, 7, 7
    Handstand walks: between 10 and 15 feet each round
    DU’s: 53, 44, 48, 51, 38

  50. BBG:
    Snatch 110-120-125-135(1Fail)-125(1Fail)-120
    C&J 135-145-155-165(1 Jerk Fail)-155-145

    PP 135
    Row 135-135-155

    PU – 16
    Shoulder touches – 1
    DU – 5 and broke my rope

  51. Snatch: lots of misses
    Cln jrk: 2-3 misses
    BNSGPP: 155
    PR: 155
    Pull ups: shit x5
    Handstand walk: longest s’not 10′
    Doubles: 48, 32, 13, 84, 91

  52. Gymnastics
    1) As RX off 62kg 1RM, no misses
    1) As RX off 75kg 1RM, no misses

    Accessories
    1a)40kgs, 45kgs, 50kgs (failed last rep)
    1b) New to these so focused on form. 35kgs, 40kgs, 45kgs

    Conditioning
    Pull-Ups: 7, 7, 5, 5, 4
    HSPU (couldn’t touch shoulders, so lifted hands off ground): 5, 5, 6, 6, 4 (all each hand)
    DUs: 28, 29, 28, 28, 30
    Sad, but this is actually improvement for me because I went right into it. Usually I have a bunch of 10, 2, 2, miss, 2, 10 – etc…..

  53. BB Gymnastics-
    1.) Snatch:
    3X1@75%, – 132#
    1X1@80%, – 137#
    1X1@85%, – 146#
    3X1@90%, – 154#
    2X1@85%, – 146#
    2X1@80% – 137#
    Failed Multiple times at 154 for some reason.Got it overhead every time but wouldn’t stick. Everything else was fine.

    2.) C&J:
    3X1@70%, -154#
    1X1@75%, – 165#
    1X1@ 80%, – 176#
    3X1@85%, – 187#
    2X1@80%, – 176#
    2X1@75% – 165#
    Clean and Jerks felt great. Didn’t miss one.

    Accessory:
    105-115-135
    132-142-142
    First time doing behind the neck push press, wasn’t sure how heavy I could go. 135 Felt pretty good, I think I had a bit more in the tank. Should of went a bit heavier on the Pendlay rows but it’s been a LONG time since I’ve done them. Noted where I’m at now.

    Conditioning/Skill:
    1.) 12-3-63
    2.) 10-3-70
    3.) 8-2-71
    4.) 7-4-75
    5.) 5-2-71
    Did shoulder touches as I felt it would help me more than just trying to walk 2-3 ft.

    Also did fran between the BBG and the Accessory work.
    3;59 Not a PR Just wasn’t feeling it today.

    MFS
    4/7/6

    I think I’m still feeling a bit fatigued from my first Oly comp and weight cut because I couldn’t snatch for crap today.

    And Thanks to Rudy for inspiring my ass to get into Oly lifting more. Been following on and off for a while before going to a straight Oly program. But now gonna stick to The Outlaw Way. Also took 3rd in the 69kg class in a local USAW competition this past Saturday.

  54. snatch 170 180 190 205 190 180
    c&j 195 210 225 245 225 210
    snatch push press 225×3
    row 185×3

    conditioning
    pull 10 10 8 10 8
    hs walk 42′ 42′ 24′ 40′ 20′
    du 150 100 84 36 100

  55. BB: snatch 200, 215, 235, 225
    clean/jerk 235, 250, 265, 285, 265, 250

    BTNPP: 155
    Pendlay Row: 185

  56. BB Gym

    Snatch – Every 30 sec – 60kg x 3 x 1, 65kg, 70kg, 75kg x 3 x 1, 70kg x 2 x 1, 65kg x 2 x 1
    C&J – Every 45 sec – 80kg x 3 x 1, 85kg, 90kg, 95kg x 3 x 1, 90kg x 2 x 1, 85kg x 2 x 1

    Snatches felt amazing (finally “clicked” with the movement I think – well moreso than before at least). C&J’S felt average.

    Accessory

    BTN PP – 80kg x 5, 85kg x 5, 85kg x 5 – Weight was really easy. Lowering down to my neck was painful though (very scraped neck now)
    Pendlay Row – Same weights – First time doing excersise. Was hard to not use my hips in the later sets

    Conditioning – Skipped Handstand Walks/Shoulder Touches

    Pullups – 8, 6, 5, 4, 5
    DU’s – 61 (PR), 30, 26, 31, 49

    Forearm stiffness!!

    Good nights training

  57. BB GYMNASTICS

    Snatch – 71kg, 71kg, 71kg, 76kg, 80kg, 85kg, 85kg(f), 85kg(f) 80kg(f), 80kg, 76kg, 76kg
    C&J – 80kg, 80kg, 80kg, 85kg, 90kg, 95kg, 95kg, 95kg, 90kg, 90kg, 85kg, 85kg

    STRENGTH

    3×5 Snatch Push Press – 70kg, 75kg, 80kg
    3×5 Pendlay Row – 65kg, 70kg, 75kg

    CONDITIONING

    Rd 1. 11, 3ft, 11
    Rd 2. 9, 3ft, 39
    Rd 3. 8, 5ft, 24
    Rd 4. 7, 6ft, 19
    Rd 5. 6, 6ft, 33

  58. BBG
    Snatch – 140, 150, 160, 165, 160, 150
    C+J – 165, 175, 190, 200, 190, 175
    Strength
    BNPP – 135
    Pendlay Row – 165
    Skill
    Pullup – 22, 18, 16, 15, 16
    Shoulder Touches – 20, 14, 30, 24, 24
    DU – 45, 30, 14, 20, 25

  59. Snatch- 82.5 kg, 88kg, 94kg, 100kg, 94kg, 88kg
    C&J- 100kg, 106kg, 113kg, 120kg, 113kg 106kg
    Strength
    3×5 snatch grip push press-110kg
    3×5 pendlay rows- 90kg

    Conditioning
    Pull ups- 17, 13, 11, 7, 6
    Handstand walk (approx)- 10 metresx5
    Double underrs, 150, 106, 87, 56, 72

  60. BBG:
    1) 60×3, 64, 68, 72×3, 60×2, 64kgx2
    2) 80×3, 85, 90, 95×3, 90×2, 85kgx2

    Strength:
    1) 60, 70, 75kg
    2) 60, 70, 75kg

    Conditioning
    1 – 10/11m/102
    2 – 11/10/42
    3 – 10/10/105
    4 – 8/10/110
    5 – 9/10/101

  61. BB Gymnastics

    1) Snatch:

    3X1@75% =53 kg/117 lbs
    1X1@80% = 56 kg/123 lbs
    2X1@85% = 60 kg/132 lbs (did an extra rep)
    3X1@90% = 63 kg/139 lbs (Fail-OK-OK)
    2X1@85% = 60 kg/132 lbs
    2X1@80% = 56 kg/123 lbs
    2) Clean & Jerk:

    3X1@70% = 56 kg/123 lbs
    1X1@75% = 60 kg/132 lbs
    1X1@ 80% = 65 kg/143 lbs
    3X1@85% = 68 kg/150 lbs
    2X1@80% = 65 kg/143 lbs
    2X1@75% = 60 kg/132 lbs
    Accessories

    1a) 3X5 Behind the Neck Push Press (Snatch grip) @50 kg/110 lbs-60 kg/132 lbs (4 reps)-55 kg/121 lbs
    1b) 3X5 Pendlay Rows @ 45 kg/99 lbs-50 kg/110 lbs-55 kg/121 lbs

    Conditioning/Skill

    ME Strict Pullups: 4-3-3-3-3 reps
    Max Distance HS Walk: 10-11-7-8-10 meters
    ME UB Double-Unders: 60-60-60-60-60 reps

  62. BB Gymnastics

    1. 165 x 3 – 175 x 1 – 185 x 1 – 200 x 3(f x 3) – 185 x 2 – 175 x 2 – 165 x 2
    2. 185 x 3 – 200 x 1 – 215 x 1 – 225 x 3 – 215 x 2 – 200 x 2

    Accessory

    1A. 175 – 185 – 200
    1B. 165 – 175 – 185

    Conditioning

    1. 13 – 20ft – 50
    2. 9 – 20ft – 50
    3. 8 – 15ft – 50
    4. 8 – 15ft – 50
    5. 8 – 20ft – 50

  63. 1) based off 220. No misses
    2) based off 285. No misses
    Prob the best day I’ve ever had lifting. I think there’s roids in my chalk or sexyasfucks pyramid is working.

    1a) 185 205 225 f on 4th
    1b) 185

    1. 17 11 9 10
    2. Longest 45ish’ shortest 20ish’
    3. 56 85 58 18(fuck)

    Read four rounds. Whoops.

    1/1/1

  64. Easing back into things after some SI Joint problems:

    1) – Worked up 195 x 3 (all Power)
    2) Worked up to 235 x 3 (All Power)

    1a) 185
    1b) 215

    1. 12, 9, 8, 7, 6
    2. All ~20-35ft – Babying my back
    3. 90, 80, 50, 50, 50
    Did in about 15 minutes due to time constraints. Back felt ok, trying to re-gain confidence.

  65. BBG:
    1) 85, 90,100,105, 100,90
    2)115,125,130,140,130,125

    Accessories
    1a&b) 95,100,115 – too light for all

    Cond/Skill

    1) 6, 7ft, 110
    2) 5, 9ft, 102
    3) 5, 12ft, 92
    4) 4, 9ft, 85
    5) 4, 15ft, 93

  66. BB Gymnastics
    1) Snatch 1RM: 155#
    2) Clean & Jerk: 225# (PR)

    Accessories
    1a) 3X5 Behind the Neck Push Press (Snatch grip) – 135#
    1b) 3X5 Pendlay Rows – 135#

    Conditioning/Skill
    3 rounds – ran out of time

  67. BBG:
    Snatch – 175,190,195,205,195,185
    C&J – 195,205,220,235,220,205

    BTN PP – 205
    Pendlay Row – 155

    Cond:
    Strict Pullup + 20# vest – 11,10,10,10
    HS Walk (feet) – 25,25,31,35
    DU – 42,155,53,27 (bad DU day except rd 2)
    Hit 20 mins after 4 rds so I stopped

  68. BBG:
    1. 175-185-205-215-205-185
    2. 185-205-215-225-215-205

    Accessory:
    1a. 185-185-205
    1b. 185-205-205

    Conditioning:
    Strict Pull Ups: 15-12-12-12-10
    HS Walk: 25′-30′-25′-30′-35′
    Double Unders: 84-94-15-100-50

  69. BBG-
    1. Based on 155. Most I can get dropping so forcing myself not to power.
    2. Based on 255. No misses on Cleans. skipped jerks did a pressing workout yesterday on off day.

    Accessory-

    1. 135, 155, 175 (Press not so heavy could go heavier but the drop is brutal)
    2. 175, 195, 225 (225 is where I need to be next time)

    Conditioning-
    PU- 10-10-10-9-10
    HS Walk- Just did balances off of wall 3 tries each round
    Double Unders- Just did 50 x 5 rounds since I had some premature misses figured what the point if I did not get at least 50 in.

  70. Snatch – 

    45 – 60kg (no misses)

    Clean & Jerk – 

    60 – 75kg (no misses)

    1a) 3X5 Behind the Neck Push Press (Snatch grip) – 

    65, 65, 65

    1b) 3X5 Pendlay Rows – 

    70, 70, 70

    ME Strict Pullups 

    10, 7, 5, 5, 6

    Max Distance HS Walk

    2m, 3m, 4m, 4m, 4m

    ME UB Double-Unders

    28, 18, 24, 13, 17

  71. BB Gymnastics

    1) Snatch:

    ◦3X1@75% =53 kg/117 lbs
    ◦1X1@80% = 56 kg/123 lbs
    ◦2X1@85% = 60 kg/132 lbs (did an extra rep)
    ◦3X1@90% = 63 kg/139 lbs (Fail-OK-OK)
    ◦2X1@85% = 60 kg/132 lbs
    ◦2X1@80% = 56 kg/123 lbs
    2) Clean & Jerk:

    ◦3X1@70% = 56 kg/123 lbs
    ◦1X1@75% = 60 kg/132 lbs
    ◦1X1@ 80% = 65 kg/143 lbs
    ◦3X1@85% = 68 kg/150 lbs
    ◦2X1@80% = 65 kg/143 lbs
    ◦2X1@75% = 60 kg/132 lbs

    Accessories

    1a) 3X5 Behind the Neck Push Press (Snatch grip) @50 kg/110 lbs-60 kg/132 lbs (4 reps)-55 kg/121 lbs
    1b) 3X5 Pendlay Rows @ 45 kg/99 lbs-50 kg/110 lbs-55 kg/121 lbs

    Conditioning/Skill

    Take 20 minutes to perform the following:

    5 rounds NOT for time of:

    ◦ME Strict Pullups: 4-3-3-3-3 reps
    ◦Max Distance HS Walk: 10-11-7-8-10 meters
    ◦ME UB Double-Unders: 60-60-60-60-60 reps

  72. M/F/S – 2/5/5

    BBG

    1) 3×145, 1×155, 1×165, 3×175(1F), 2×165, 2×155
    2) 3×175, 1×185, 1×200, 3×210, 2×200, 2×185

    Accessories (will go heavier next time now that i know what to expect)

    1a)135, 155, 165
    1b) 155, 185, 205

    Conditioning/Skill

    ME strict pull ups: 16, 11, 9, 8, 9
    HS Walk: 10, 16, 11, 26, 12
    DU: 51, 26, 36, 31, 42

  73. BBG:
    1) 3×145, 1×155, 1×165, 3×175, 2×165, 2×155
    2) 3×195, 1×205, 1×220, 3×235, 2×220, 2×205

    Bonus:
    3×5 Behind Neck Push Press 135, 135, 135
    3×5 pendlay Rows 185, 185

    5 Rounds NFT:

    R1: 21PU/114Ft/70DU
    R2: 18PU/114FT/113DU
    R3: 14PU/65Ft/58DU
    R4: 14PU/74Ft/70DU
    R5: 14PU/74FT/50DU

  74. bbg: 115/ 120/127.5/135/127.5/120
    2) 125/135/145/152.5/145/125

    skipped the rest, recovering from a week of alpine rock climbing

  75. Snatch: 3×115, 1×125, 1×132, 3×140, 2×132, 2×125

    C&J: 3×145, 1×155, 1×165, 3×175, 2×165, 2×155

    3×5 behind neck PP @ 105#

    3×5 pendlay row @ 115#

  76. snatch: 125/130/140/150/140/130
    clean and jerk: 165/175/190/200/190/175

    3×5 behind neck press snatch grip
    155/155/165

    pendley row 3×5
    175/175/175

    skill work:

    strict pull ups: 16/16/12/12/11
    max hs walk: 37/50/46/13/15
    me ub doubles: 64/2/86/49/16

  77. Snatch: 135/140/145/150/140/135

    C&J: 155/170/175/185

    Skipped Accesories

    Skill work:

    Strict PU 16/7/7/7
    HS Walk: 4/6/7/8
    ME UB DU: 33/52/10/42

  78. BBG
    Snatch made up to 87 kg (191.2), missed 202 & the rest
    C&J made all lifts up to 110 kg (242)

    Snatch PP 155/5 165/5 175/5 185/5
    Pendlay Row 176/5 187/5 198/5 209/5

    Metcon (which was brutal – barely any rest to fit everything in 20 mins!)
    Pull-ups: 52 total
    HS Walk: 254′ total (turnaround at 40′ every time)
    Double Unders: 328 total.

  79. BBG:
    1.) 145, 145, 145, 155, 165, 175, 175, 175, 165, 165F, 165, 155, 155
    2.) 170, 170, 170, 180, 192, 205, 205, 205, 192, 192, 180, 180

    Strength:
    1a.) 95, 115×4, 110
    1b.) 155, 165, 165

    Conditioning:
    ME Strict Pullups: 21, 15, 13, 12, 12
    ME Shoulder Touches: 4, 6, 8, 9, 13
    ME UB Double-Unders: 37, 45, 25, 66, 57

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s