Last time we saw Spencer commenting on one of Colm’s lifts, it was on his Chin-to-Bar Clean from blocks (see what I did there?). This time the video has a much more positive slant. It is, in fact, a PR for Colm and a lifetime goal finally met of 100kg on the Snatch. Stick around until the end—it’s for the ladies.
Jessica Rodriguez and Talayna competed in a sanctioned Weightlifting meet last weekend in order to get a total to qualify for the American Open. I’m pretty sure that T’s 7th place finish at Nationals already took care of that, but it never hurts to make sure. The lifts below are from J-Rod’s total of 148#, and T’s total of 173#. T’s total is actually a 15kg improvement from her 7th place finish at Nationals, and she barely missed an 84kg Snatch that would have been a PR and would have given her an almost 20kg improvement on her total. J-Rod’s 148kg total would have given her a podium finish at Nationals, and that was with a terrible Snatch day that left her almost 20# under her PR. Oh, by the way, J-Rod had to make weight at 53kg, and she accidentally went a little too far. How far? She weighed in at 51.7kg, that means she Clean & Jerked over 200# AT ONE HUNDRED AND THIRTEEN POUNDS.
Neither of these lifts are PRs, but… They’re beautiful.
WOD 121002:
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
The Outlaw Way 
70% meaning 90% on that last set of cleans & jerk?
I’m thinking it means 70%. It’s the same pattern as yesterday.
Rest 1:1 means that rest the amount of time that it took to complete one round?
the previous round, yes
Wow I’m am glad I am off work and going a box about a hour from post, to smash some cleans, hpc ? And @ Rudy, I emailed you about RI, 49 tentative working days till I go cash soul tickets in afghan, I simply must get 300 overhead before I go !!!!
Hang power clean
Duh! Mind fart, thank you
Any outlaws in the Bethesda, md area that have access to the national military medical center that want to get together and do the workouts email me @drtstreet@me.com
Any Outlaw gyms near Austin Texas?
I think Red Black Gym throws down Outlaw in ATX
Voodoo CrossFit 512 recently started a 7:20pm Outlaw class. Must get permission from the coaches first. Email Scott for more info – scott@voodoocrossfit512.com
Still buzzing off being on video on here yesterday – thanks to all who watched it
AM session
1) Clean & Jerk: 2X2 @ 87.5kg, 2X1 @ 95kg, 2X1 @ 107.5kg, 2X1 @ 115kg, 4X1 @ 95kg – rest 60 seconds for the sets through 85%, every 30 seconds do a rep on the final set.
2a) 3X5 Pendlay Row – 100kg, rest 60 sec.
2b) 3X5 Jumping Good Mornings – 40, 47.5, 52.5kg rest 60 sec.
Strength
High Bar Back Squat: 1X5 @ 142.5kg, 1X3 @ 152.5kg, 1X3 @ 161kg, 3X1 @ 171kg – rest 2:00
New HBBS 1RM by 1kg on the top sets.
This was my first Outlaw WOD…cheery popped…spewed on Coaches lawn…too scared to inspect the state of the underpants.
1. C&J 2×2@68kg 2×1@73.5kg 2×1@ 84kg 2×1@90kg 4×1@73.5kg
2a. 3×5 @ 50kg
2b. 3×5 @ 50kg
HBBS 1×5 @ 135kg 1×3 @140kg 1×3@ 148kg 3×1 157.5kg
Conditioning
TWT 18:00mins
Cleans @ 80kg
Oh and Rxd…jesus, I suck at this already.
Looking so forward to camp this weekend in Chicago. I have been following program for over 7 months. Life event changes physically and mentally due to all the discipline and awesome programming. THANK YOU for all you do!
BBG:
1. Done based off 305#
2a. 205#
2b. 115#
Strength:
Done based off 340#
Conditioning:
Total Working Time = 15:37
OUTLAW OPEN?
Is this thing still happening? We have not heard much about this or the data collection….
Like I said I am happy to help with the data and just curious about the O^2
Steven, soon.
Cool. Thanks. Not that I think I can qualify, just curious.
Another outlaw ass kicker…
Sent from my iPhone
Any idea on when a normal Strength and Conditioning programming will make it’s debut?
Anyone else looking forward to 30 HC at 280?
did my 30 @ 260.. good luck brother
Bbg –
1) off 290
2a) 235
2b) 145
Str –
1) off 365
Cnd –
8:01 @ 250
Dude ur a beast…the guy I try to keep up with..! Thanks for the push…what are your specs?? Height, weight? All the best broski
BBG:
1) Based on 225#
2a) 205#
2b) 115, 135, 145
Strength:
Based on 300#
Conditioning:
190# for cleans
1:56, 2:10, 2:11, 2:13, 2:05
TWT- 10:35
BBG
1) Off 245,
2a) 165 (backed off weight, had been doing this wrong, now using “snatch grip”)
2b) 125
STR
off 330
CND
1/2 round, Achilles Tendon bothering me, stopped the work, not fucking around with that
2/5/5
BBG:
Up to 97.5Kg
Strength:
Up to 145Kg
MFS:
344
BBG
1- Off of 275
2a) 225
2b) 95
Str- Off of 405
Conditioning – Done at 245- 3:11/2:58/3:04 – Only able to do 3 rounds because my workout partner decided to filet his shins on the plyo box that we were alternating rounds on. Since I am the team medic it would have been poor form to let him bleed while I finished the last 2.
1,1,3(knee inflam)
1-off 200# complete
2a-155,165,170
2b-135
str-off 250complete (this killed)
cnd- 17:13 (160hpc & hsc) but i think i cheated the rest times a bit
BBG – based off 235
2a) 205×3
2b) 95, 115×2
Strength
1×5 @ 270
1×3 @ 290
1×3 @ 305
3×1 @ 325
Cond.
12:17 Total Working Time (used 195, 80% of 245)
BBG
1) 140-150-170-185-150
2a) 150
2b) 95
Squats at 225-225-240-255
Fucked up and used 80% as my opener. Guess I’m just that strong.
Cond later
BBGym:
1) Off of 205
2a) 145
2b) 115
Strength:
1) Off of 275
Conditioning:
14:38 @165/30″ box
M/F/S
2/2/2
Busy day, had to skip the squats to make the cond in time.
1) 85, 92.5, 105, 112.5, 92.5kg. All very easy
2a) 105, 110, 110kg
2b) 60kg
Conditioning;
1:40, 1:57, 2:05, 2:07, 2:12
Great workout!
Used 105kg for conditioning
BBG:
1) done – and gelt fast. I increased the depth of my dip on the jerk and it felt stronger and faster. I told the gang at the gym – and this will only make sense to those of you who have watched Caleb CJ – my jerks felt like Caleb’s look.
2a) 105, 110, 115
2b) 60, 70, 80
Strength: Done.
Conditioning:
Here I’m 1/2 disappointed because Caleb and Andrew smoked me and 1/2 stoked because I increased my weight by 16kg and knocked off 1/2 minute from each round last time. Last time I was hanging in the 2.20-2.45 range. This time:
1:51
1:53
2:15 (this could be an error in my eyes functioning)
1:54
1:53
barbell gymnastics
1) off 305
2a) 265
2b) 185
strength
% from 405
Conditioning rx’d
Today 14:59 @ 260#
last time i had 15:10 working time at 240#
doing more work a wee bit faster 🙂
Bbg- 1)65%-153,153 70%-165,165 80%-188,188 90%-211.5,211.5 70%-165,165,165,165
2a)185,185,190
2b)115,115,115
Skill-done
Cond- 15:29
My bad. Wrong day!
BBG – based off 255
a) 186
b) 135
Got interrupted after this with my team workout which consisted of wind sprints…did those and then decided to stay and do my squats and 3 rounds of the WOD.
Squats: based off my 1rm HBBS: 345
Conditioning:
3rds, used 200#
2:15, 2:20, 2:17
(I could not kip my T2B’s. Very frustrating…everything else was fast)
3/4/4
BBG
1) Done
2a)195
2b) 115
Strength
Failed on all three singles
Conditioning
1) 2:57
2) 3:01
3) 2:53
4) 2:34
5) 2:32
Total Working Time: 13:17
A) 160-171-196-210-171 done
B) row 165×3 sets
GM 95×3 sets
Strength:
230-245-260-275
Con: @195
1:46/1:47/1:44/2:20
Total time= 7:37
BBG:
1) Completed off of 275#
2a) 3X5 @ 205#
2b) 3X5 @ 135#
STRENGTH:
Completed off of 345#
COND.
Total working time: 10:04 (2:18, 2:02, 2:00, 1:55, 1:49)
*Cleans done at 220#
C&J
225,235,275,305. All easy.
HBBS
375,405,430,455. High Bar is new to me, those suck.
Conditioning:
Visiting Michelle Kinney’s new gym so did metcon with her.
12 min AMRAP
8 Strict Pull Up
8 Strict HSPU
Muscle up into 8 ring dip.
5 + 6
Total failure on pull ups.
#Fat
BBG
1) 102.5-110-125-135-110#
2a)110 #
2b) 65#
Strength
172.5-185-195-207#
Conditioning
TWT 11:12 @ 130#
1) done
2a) 140
2b) 95
Str No rack did not do
Cond.
1:55
1:58
2:19
2:09
2:09
BBG
1. based off 140
2a. 115#
2b. 55#
Strength
based off 200
Conditioning
105 HPC/ 24 BJ
10:33
1) based off 230 1RM
2a) 170lb
2b) 115
HBBS: based off 330 1RM
no metcon
MFS: 233
1). Used 330# % no misses
2a). 215
2b). 135
Did class wod, no time for this conditioning. Will make up on thursday
BBG
1) based on 235
2a)195
B)135
Strength
Based on 400. Went for a pr hbbs @375. 25# pr
Cond.
1:51
2:03
1:57
1:59
2:00
Absolutely loved this workout today! Started this outlaw program 6 months ago when I first started outlaw.. Back then my Clean&Jerk was 155 with terrible technique and backsquats was at 175. I’m up to 220CJ and 265HBBS! October 27th will be a year since my labral reconstructive surgery where I had 8 anchors put in my shoulder.. Never thought I’d ever Clean&Jerk 200+ lbs! Next goal is 250..
BB Gymnastics
Clean&Jerk (220)
65%- 145lbs
70%- 155lbs
80%- 175lbs
85%- 190lbs
Penlay Row
155lbs
Jumping Good Mornings
115lbs
Strength
HBBS (265)
75%- 200lbs
80%- 215lbs
85%- 225lbs
90%- 240lbs
Conditioning
3 HPC @175lbs
36″ Box Jumps
12 T2B
3 HSC @175lbs
TWT: 13:54
Awesome Glenn, absolutely awesome.
Glenn, only 6 months post op you were back oly lifting again? I go under the knife in a month but the doc doesn’t think it’s as bad as yours sounds. Great job getting back at it buddy.
1) based off 275. No fails
2a) 195
2b) 95
Squats: based off 330. Done
Cond: 225 for cleans
2:50 3:00 3:20 2:50 3:00
Figured out after two failed hpc in the third round my hi hang is a lot more efficient than mid thigh.
2/3/3
BB Gymnastics
1) 185 205 235 245 205
2a) 215 all
2b) 145 all
Strength
High Bar Back Squat: 282 300 320 340
Conditioning
Used 205#
2:09
1:41
2:02
2:08
1:57
Total= 8:17
M-F-S
3-5-5
Felt so much better getting a good night of sleep!
9:57? still a pretty good time.
BBG
1) 2×2@180, 2×1@195, 2×1@220, 2×1@235. 4×1@195
2a) 225 on all
2b) 95 on all
STRENGTH
Squat: 5@285, 3@305, 3@325, 3×1@340
CONDITIONING
11:34 @ 225#
BBG
1) off of 310
2a) 195
2b) 45, 75, 75
Strength
1) off of 365
Cond
3 rounds for time with 1 minute between rounds
3 HPC @60%
6 box jumps (36″)
12 T2B
30 DU’s
3 hang squat cleans @60%
2:03 2:07 2:37
Just didn’t have it on the hang cleans today.
BBG:
120-120-130-130-150-150-160-160-130-130-130-130
A) 185-185-185
B) 115-115-115
HBBS 280-300-320-340-340-340-340
Cond:
32:20 – 30in box everything else Rx
BBG
1) Done off 195 no miss
a) round 1- 195 round 2 and three had better technique at 155
b) 65 prolly could have done more
strength
HBBS off of 265
Conditioning
skipped did sprint intervals on the curve treadmill .25 mi x 6. 90 seconds rest
shoulder just too sore to do more work
m/f/s
2/7/9 left shoulder is hurting. I think its trying to get used to the new volume of work I’ve been doing here, and my snatches really need work. This is my third week of Outlaw, i don’t always post my sessions (so many strong people here) I’m trying to balance effort with reality with where I’m at and just focus on getting stronger and adapting to higher volumes of oly lifts than I’m used to… I kinda suck at em, oh well I’m working em so I’ll get better
Bbg –
1) off 275
2a) 190
2b) 145 – first time doing these,liked them.
Str –
1) off 355
Cnd –
9:01 working time, fouled up on rd 1 and missed a couple squat cleans. @ 225
You might dig this Rudy:
After two weeks of dealing with 11 stitches in my right hand from a radical training accident i got this on sunday. It’s only 220 lbs but it’s a PR and after two weeks of just sitting around it’s something.
Today was awesome:
Worked off of a 240 PR made every lift.
Worked off of a 315 BS PR. Finished out w/ 280 lbs for the last 3 reps.
Didn’t get to conditioning will make-up.
BBG: Based on 140#. However, lifts felt super easy and I was surprised why, because it just seemed sooo light, I even upped to 125# for 85%and it still felt easy. Just later on, I noticed that the bar that I used, was the girls bar. I simply assumed that all bars are the same and did not check too much. So much of joy about feeling weights light 🙂
Penlay Row
105#, 115#, 115#
Jumping Good Mornings
95#
Strength
HBBS (185lbs)
75%- 140lbs
80%- 150lbs
85%- 155lbs
90%- 165lbs (failed on last back squat)
Conditioning
3 HPC @110lbs (50kg)
30″ Box Jumps
12 T2B
3 HSC @110lbs
TWT: 13:55mins.
First round was the worst, last – the best. It seems the more fatigue I get, the better my technique gets. Difference between first round and last – 1:20min. Ridiculous….
BB Gymnastics
1) 110, 120, 135, 145, 120
2a) 95, 125, 125
2b) Did not do.
Strength
High Bar Back Squat:
135, 150, 165, Done
My legs and shoulder are feeling it!
Conditioning
Used 135# and a 32 inch box
2:04
2:04
2:08
2:05
2:06
Total= 8:27
bbg- off 275 all easy
a) 185-205,205
b) shared a bar with sarabeth it was really light. I suck at these
hhb- off 345 no problems here
cond- 18:11 total time with rests used 220#
All rounds were around 1:45 but then the last round i couldn’t get the last rep. I just kept failing and failing. Finally rested a good amount and barley hit it. I SUCK at hang cleans so this is a big victory that I did most of the rounds unbroken. If i had made regionals last year i would have certainly DNF’d WOD 2 now I might be able to finish the whole thing.
BBG
1) 2×2@205-2×1@220-2×1@255-2×1275-4×1@220
2a)225-225-225
2b)135-135-135
Strength
1×5@350
1×3@375
1×3@395
3×1@420
Conditioning
Total Working Time: 14:39@255
Typo on the 4th set of Clean and Jerk, 2×1@275, my bad….
29/m/5’11″/175
BBG
1) 160-170-195-210-170
2a) 145
2b) 95-115-115
Strength
260-275-295-310
Conditioning
19:08 @205 only 2min rest because of time issue
1) Off of 275 – no misses
2a) 185
2b) 95
Strength: off of 335 – failed last rep – tired.
Conditioning:
12:41 working time. Had to scale from 220 to 185 on rd 2-5 – first round took 4:30 at 220… too slow
BBG:
2×2-165
2×1-185
2×1-205
2×1-215
4×1-185
2A) 3×5 @ 155 (pulled a noob move and accidentally did a lighter weight)
2B) 3×5 @ 115/125/125
Strength: % off 360
1×5 @270
1×3 @290
1×3 @305
3×1 @325
Conditioning: 36” box/225#
2:09
2:22
2:23
2:32
2:25
TWT 11:11
1) C & J : based off 200#
128/138/158/173/138
*the 173 felt heavy today, doin the 138# afta was an incredible feeling 😉
~skipped 2a and 2b bc i was runnin late today
squats: based off 290#
220/230/245/260
*holy shit that 260 was brutal! on the first set i looked like i did a heavy good morning, dont know what happened there, maybe pushin my knees out too much (which is my goat, my knees usually cave and i have to butterfly em out) last 2 reps were much better.
Conditioning: Cleans done at 168# (last time i did this my cleans were at 143#)
first round was the worst, failed 2 hpc (not quick enough with my elbows)
1) 3:22
2) 2:32
3) 2:42
4) 2:55
5) 3:01
Total time: 13:52 (if my math is right)
The full squat hang cleans were really tough! I had to break them up and rest 5-10 sec – if not more, between.I blame the squats right beforehand! All my toes-to-bar were unbroken and for rounds 2-4 my hpc were unbroken, the last round i got 2, then failed the 3rd(elbows)
overall, i LOVED this wod. the weight on the cleans was challenging, but im glad i did it. I felt like i recovered super fast after each round, my legs were just not workin like i wanted them to on those last 3 cleans each round.
Fun, fun, fun!
BBG:
1) done based off 265lb C&J
2a) 165lbs
2b) 95lbs
STR:
1) done based on 375lb squat
CON: didn’t have time, plus back still very sore
2/1/6 – low back still pretty dang sore, think it’s going to be a week or two before it’s fully recovered.
BB
1) off 255
2a) 225
2b) 135
Strength
Ended at 385
Cond
9:09 205lb
BBG:
1.) 180, 195, 220, 235, 195 – Based off 275#
2a.) 165#
2b.) 135#
Strength:
1.) 340, 360, 385, 405 – Based off 450#
Conditioning:
2:43/2:40/2:37/2:33/2:29 – Based on 220#
Total working time 12:22
2/4/4
BBG
1) 130-140-160-170-140
2a) 95-110-125
2b) 45-45-45
HBBS
185-195-210(failed 2/3)-215-215(f)-215(f)
Conditioning
Started with 155 on the bar, failed 3x on the first set of hang squat cleans, dropped the weight to 145. Did sets 2 & 3 at 145. Put 155 back on for sets 4 & 5.
3:25
1:52
1:52
2:10
2:23 (21:01)
TWT 11:42
BBG
1) Based off of 240# (easy)
2a) 175,180,180
2b) 115,135,135 first time
strength
based off of 325#
conditioning
10:29 (205#)
Bbg:
1) 80, 90, 100
2a) 80, 80, 90
2b) 80, 80, 90
90, 100, 100, 110, 120, 120, FUUUUCK THAT HURTSSS MY TRAPS
Never done high bar before
4 rounds 14:OO got kicked out the gym
BBG
1) 145, 155, 185, 195, 155
2a) 225
2b) 95
strength
285, 305, 325, 345
conditioning
(220#) 13:42
BBG:
1) Based on 145#
2a) 105#
2b) 45#
Strength:
Based on 225#
Conditioning:
135# for cleans
2:18, 3:06, 3:41, 3:25, 2:11
TWT- 14:41
BBG: Clean and Jerk:
195-210-240-255-210
2A)215 Across
2B) 135-155-135
I went with Front Squat because I fucked up last week and did back squat.
290-310-330-350 No Fails
5 Rounds:
3 HPC@240
6 Box Jumps
12 Toes To Bar
10 Burpees (No room to run)
3 Squat Clean @ 240
1:53-1:40-1:33-1:31-1:28
Total: 8:01
5/5/6
BBG:
1)165, 175, 200, 215, 175
2a) 170, 175, 185
2b) 65, 85, 90
HBBS: 285, 305, 325, 340
Conditioning: 200#
2:00
2:04
2:23
2:23
2:41
total:11:31
BBG
1) 290
2a) 195
2b) 155
Strength
Worked off 405
Conditioning
10:40 @250
BBG:
1) % off 290#
2a) 195, 200, 205
2b) 135, 135, 135 -Interesting movement
HBBS: all off 440, This is the 3rd week I’ve dropped the bar at my 85% weight. Pretty sure I need a spotter.
Cond: @240#
2:09
2:21
2:46
2:45
2:46
total: 12:47
Would have been much faster if I slowed down and made sure all my squat cleans were solid. I had 1-3 missed reps on my last few sets of squat-cleans.
BB Gymnastics
1) Clean & Jerk: check, no fails
2a) 3X5 Pendlay Row – 105#
2b) 3X5 Jumping Good Mornings – 85#, should’ve went heavier
Strength
High Bar Back Squat: check
Conditioning
1:45-1:41-1:41-1:42-1:36
TWT= 7:59 (80% @ 130#)
BB Gymnastics
1. Done – no misses
2A. 155, 155, 155
2B. Snatch Grip PP – 175, 175, 175
Strength
Didn’t do
Conditioning
**At 215
Splits – 1.48, 1.48, 1.51, 1.57, 1.56
Total Working Time – 00:09:16
BBG:
1. Done based off 205#
2a. 190#
2b. 95#
Strength:
Done based off 315#
Conditioning: Done at 165# and 30″box
Total Working Time = 13:31
Two busted shins on last set of box jumps ouch..
BBG:
1.) 185, 205, 230, 240, 205
2a.) 195, 195, 195
2b.) 105, 105 115
Strength:
1.) 285, 305, 325, 340
Conditioning:
TWT= 14:09 Rx at 225 lbs and 36″ box
Just started Outlaw this week. Haven’t been working out in a box since January. We’ve been following CFFB at home which was going well for awhile but it was time a more permanent change. Been CF-ing for about 2.5 years now. I’m 25yoF/5’2″/#130
BBG:
1.) (#135 1RM) 85,90,105,115, jumped to 95
2a & 2b.) #65
Strength: (#160 1RM) 115,120,125,135
Conditioning: #105
3:50, 3:55, 3:24, 3:19, 3:03
Did conditioning today
Used 245#
11:40
Doing some catchup…Took a week+ break due to some injury/issues in my shoulder.
BBG: 1) based off of 125kg C&J, no misses
2a) 90kg (first time)
2b) 40kg (first time)
Str: Done (Used 163kg max)
Cond: Used 100kg for the Cleans
2:32/3:03/3:16/3:04/2:57 = 14:51
Had to use a lower bar due to equipment, so TTB were more strict than kipping.
BBG:
1) 125#, 135#, 155#, 165#, 135# – based off squat C&J max (my power C&J is 45# better, I’m a work-in-progress and correcting my cleaning technique is the hardest bad habit to break)
2a) 185#
2b) 95# – first time with this movement, kinda feeling it out
Strength:
Based off estimated HBBS max of 280# – 210#, 225#, 240#, 255#x1, then used a few more reps to establish a true 1RM on HBBS 275#, 300#, 325# PR
Conditioning:
Doing it later
twt – 10:23 @ 165#, 185# the first round. couldn’t squat clean at all today
First time squatting since we was scoped, got up to 295# with no problems, baby steps!!
CnJ based on 300# 1RM
2a w 155#
2b w 115#
Conditioning w 205#
R1- 1:57 (missed squat clean)
R2- 158
R3- 2:00
R4- 2:17
R5- 2:22
BBG:
1) clean & jerk 110-115-130-140-115
2a) pendlay row 105
2b) jumping good morning 85-65-65
HBBS
180-190-205-220
COND
10:52 total working time @ 135#
BBG
1) clean and jerks based of 120kg
2a) 105kg
2b) 50kg (very new to this movement but felt good)
Strength
Back squat based on 170kg
Conditioning
1- 1.29
2- 1.39
3- 1.50
4- 2.08
5- 2.10
Total time 9.16
bbg
1/off 110kg
1a/ 80,85,90kg
1b/ 60,65,70kg
strength
off 150kg
conditioning
3 rounds only subbed 30 double unders for 100m
2.18,2.16,2.12
BB Gymnastics
1) Clean & Jerk:
2X2 @ 65%, -145
2X1 @ 70%, – 155
2X1 @ 80%, – 175
2X1 @ 85%, – 185
4X1 @ 70% – 155 – Skipped as I was strapped for time.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO
• Skipped part 2 as I had to do a make up fundamentals
Strength:
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
1X5 @ 75%, 205
1X3 @ 80%, 220
1X3 @ 85%, 233
3X1 @ 90%, 247 – Failed on 1st attempt and stopped as I didn’t have time to finish/retry – Make up fundamentals session. Not sure why I could get my ass up. Legs have been feeling week recently.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
• Skipped due to fundamentals make up session
BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%
225-225-240-240-275-275-300-300-240-240-240-240
2a) 3X5 Pendlay Row
240-240-240
2b) 3X5 Jumping Good Mornings
95-115-135
Conditioning
30 Min Swim
BB –
1)C&J- Based it off of 265 (no misses alot more weight in me but front rack just sucks slowly getting better range)
2a) Pendlay row- 235 all (These felt easier than last week even though 5lb heavier)
2b) Jump GM- 135, 155, 175 (start here next time)
Strength- Based off of 425lbs. These felt great today except the second round of 3.
Cond- Did 3 rounds at 215lbs and subbed run each round for 5 burpees. 4 1/2 minutes per round. (Hang cleans are a weakness for me. My first pull is the strongest and I get weaker from there the higher I go so the reason for slow time plus I suck at T2B)
Not sure of last time did not post for some reason.