121008

I want to take this opportunity to thank Katie and Brad from River North CrossFit for hosting date #2 of the “DOOMSDAY” World Tour. I think I speak for the entire Outlaw staff when I say; the participants, facility, and city itself could not have given us a better weekend. Thank you guys for your sweat, participation, and attention—not even an army of underfed ambulators could keep everyone from learning how to make Jesus proud.


Uhhhhh… I don’t even really know what to say on this one. If I had to put it into perspective, just off hand, I’d put it in the top 3 most impressive Outlaw lifts ever.

Drew Anderson – 525# High-Bar Back Squat:


Kevin Simons – 335# Clean & Jerk:


Jessica Rodriguez – 255# Front Squat @ 116# BW:


WOD 121008:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

114 responses to “121008

  1. You blew your WOD early!

    I just wanna say from someone who’s been to CF’s L1, mobility, powerlifting, kids, endurance, strongman certs…. The outlaw way training camp was by FAR the best thing I could have done.
    I’ve never had so much fun at one of these things and left feeling so with my glass so full. It was incredible. Highly recommend it to anyone. Rudy and the whole crew were amazing.

    Thank you so much for all you do.

  2. So glad I did this today at the camp. 169… After being out till 4am in Chicago. I think Ingrid had a hell of a score with like 225, or wait no 195, no maybe 205, shit nevermind 175! Haha. Big thanks to all of the training staff – you guys were great!

    • Even the individual rounds counts are dubious at this point. Let’s just say I did some reps and practiced putting my butt on the wall during the HSPU and leave it that.

      #fuckmath

  3. This conditioning and skill work looks oddly familiar…

    Doomsday Chicago was the shit…can’t wait to put all of this knowledge to work and fix the hundreds of things I found out I suck at! Rudy, Spencer, Elisabeth and the rest of the crew; I can’t say thank you enough! You guys get an official “Fuck yea!” for PRing the most badass training camp in the least amount of space!

  4. I have a spot in the Oct 19-21 Palm Desert camp for sale – unfortunately can’t make it that weekend. Let me know if you are in need, sounds like it’s a great camp!

  5. Outlaw Camp in CHi-town was awesome, PR’d in both my snatch and clean/jerk..plus hit my 1st muscle up like it was butter!! Thanks Outlaw staff for all of your hard work this weekend….and Rudy…you’re Jesus in the corner bro!!!

  6. Has anyone played with rest periods between BB Gym./Strength and The WOD? Just wondering what has been tried and results? Any advice from the outlawcoach?

  7. I have a spot at the Palm Desert (Shifted) camp from Oct 17-19 for sale. Let me know if you’d like to get it…going to be an unbelievable experience.

  8. BBG: 1) Done based off of 215

    2a) 225
    2b) 115

    Skill: Done

    Conditioning: Total – 167

    HSPU – 25/23/18
    FSQT- 10/10/10 (Knee Soreness)
    PU – 25/24/22

    M/F/S – 1/3/3

  9. BBG:

    1. Based off of 145#
    2a. 185
    2b. 115

    Kept weights on 2a / 2b same as last week to continue focus on technique.

    Conditioning: HSPUs and Pull Ups done strict

    1. 13, 8, 8
    2. 13, 15, 11
    3. 15, 12, 11

  10. BBG:
    1) from 170
    2a) 185
    2b) 100, 105 x2

    Skill
    worked on it, (surprisingly different/hard)

    COND
    1) 6,6,5
    2) 10,14,12
    3) 12,16,13

    2/4/8

  11. Sn Based off of 205

    a) 155
    b) 105 still very wierd, trying to drop fast without a little miniscule upward bump

    skill & cond later

    MFS 223

  12. BBG
    1. Based off 85 Kg
    2a. 82kg (focused on keeping bar tight to body)
    2b. 60 kg

    Skill – Done

    Conditioning – 160 total

    HSPU- 20,13,11
    FS- 14,12,8
    PU- 34,21,27

  13. BBG
    1. Based off 105#
    2a. 125#
    2b. 65#

    Skill: Done

    Conditioning:
    Practiced Master Wod 4 of CFNE Masters Competition next weekend.
    5 min AMRAP Up ladder of:
    20″ lateral box jump
    wallball 14# (10′)
    TTB
    6 + 7 reps

  14. BB Gymnastics:
    1) based on 185#
    2a) 145#
    2b) 75#

    Skill:
    Done

    Conditioning:
    HSPU FS PU
    19. 7. 20
    6. 12. 20
    13. 10. 20

  15. BBG
    1.) off 210
    2a) 185
    1b) 135

    Skill: strung together about 10 shoulder touches in a row.

    Cond:
    R1) 19, 14, 20
    R2) 16, 16, 16
    R3) 12, 11, 19
    Total: 133

    M/F/S – 7/9/9

  16. bbg
    1) % off 300# took a nail it or bail it approach, forced myself to be fast and use technique instead of muscling and grinding through the lighter % took one mulligan on the first rep of the 1×4 @ 225 w/ 30 sec rest at the end, everything else was a solid rep.
    2a) 205#
    2b) 195# 4 (missed last rep), 4 (missed last rep), 6 (tried to make up the two misses, got one of them then failed on the 7th rep)
    skill: done, wall walked up and held for 20-30 seconds with nose on wall in hollow body

    cond
    r1) 12, 10, 18
    r2) 13, 10, 20
    r3) 14, 12, 18
    total=127 reps rx

  17. BBGym:
    1) Based off 155
    2a) 120
    2b) 100, 105, 110

    Skill: Hand stand hold with nose and feet touching, did not attempt shoulder touches, wanted to keep my face intact.

    Conditioning:
    HSPU: 14, 9, 8
    FS: 20, 15, 14
    Strict ring pull ups: 15, 12, 10
    Total Reps: 114 rx

    M/F/S
    8/7/3

  18. BBG

    1) Based off 200
    2a) 185 for all
    2b) 135, 140, 145

    Skill: Complete

    Cond.

    HSPU 14, 13, 7 (couldn’t find a rythem today)
    Front Squats 22, 20, 15
    Pull Ups 40, 35, 26

    Total: 182

    MFS
    5/4/4

  19. BBG
    1) based off 175#
    2a) 155
    2b)115

    skill- strung 17 together w/nose and toes touching

    Conditioning –
    13, 15, 13
    12, 10, 10
    25, 20, 18
    total: 136

    body weight – 145lb
    age – 18

  20. For the love of all things Outlaw, would you please restock you shorts!!! Some of us have a obsession we need to peruse and can’t properly do so with out them!!

  21. BBG:
    1) done based on 205lbs
    2a) 185lbs
    2b) 115lbs

    Skill: Mostly done, slacked a little, will put some more work in for this in the afternoon

    CON:
    HSPU 20,17,12
    FS 10, 10, 12 – prob could have gone harder on 1st 2 rounds
    PUs 30, 30, 30
    171 total

  22. BBG:
    1) Based off 225
    2a) 170, 170, 180
    2b) 95, 115, 135

    Conditioning:
    HSPU 28, 17, 9
    FS 21, 12, 13
    PU 35, 25, 23
    Total: 183

  23. Today’s loading is much appreciated Rudy, last week we were all fucking crushed.

    BBG: @ 185
    2A) 145 (+10 from last week)
    2B) 115 (+20 from last week, too easy then…this was perfect)

    Best handstands yet to date- a 10 second free HS hold (I SUCK at these)
    Love all the practice we’re getting, I’ve improved a ton in the last 2 weeks.

    Cond:
    HSPU 11/10/11
    FS 11/10/11
    PU 17/15/15

  24. BBG:
    1) Off of 235, no misses
    2a)195
    2b)155

    Skill:
    Shoulder touches are easy for me i guess.

    Cond:
    HSPU: 33/25/17 = 75
    FS: 12/8/8
    PU: 31/24/23
    Total: 181

    I suck at front squats i guess.

  25. BBG:
    1) Completed off 235#. Felt solid and fast, 90% felt a bit heavy today.
    2a) 3×195#. Good weight for me, was a challenge but felt explosive.
    2b) 155, 165, 170. Felt really good.

    SKILL:
    Done. Shoulder touches felt good…was able to stay close to wall.

    COND:
    HSPU: 14, 9, 8. I struggle with these big time.
    FS: 15, 10, 13. Another one of my weaknesses.
    PU: 14, 14, 13. Did these strict, felt good.

  26. Only my second week of Outlaw, only the second time I have snatched proper. I don’t have a coach so have to learn off the videos, plus I’m not allowed to drop the bar, snatched 40kg, ok it’s tiny but I’m buzzing, chuffed to bits! Outlaw for life!

  27. 1) based off 230. One fail at 90% but made it next attempt.
    Felt great today. Fast
    2a ) 175
    2b) 155

    Skill) done. Shoulder touches were fun.

    2/2/2

  28. Looking for some technical feedback on my 90% snatch today if anyone would like to chime in. I know I still need a lot of work. Wish I would have recorded my second lift because it was better than this one. (My first video post🙂

    BBG:
    80, 90, 100, 105, 100

    Skill – was tough

    Conditioning:
    Did pike HSPU with 12″box – 9,7,8
    Front squats – 9, 8, 8
    Pull ups, red band – 6, 6, 5

  29. BBG
    1) Based off 105#
    2a) 120# all
    2b) 65# all

    Skill: Complete.

    Cond.

    HSPU 12-11-8
    Front Squats 17-18-17
    Pull Ups 26-27-24

  30. BBG: 1) 98lbs. Have to get my balance and hip strength built up. Made improvements from last time though by about 10lbs.

    2a) 1154lbs
    2b) 55lbs. Same thing with this movement. The overhead position in the squat is an issue so far. Just have to keep working at it.

    Skill: Tougher than I thought it would be. Really worked my shoulders. Just have to keep pushing through it.

    Conditioning: Did not do. Have a Army Physical Fitness Test in the morning.

  31. Bb off 231. But felt light. So did extra set at 225 went up easy.
    Snatch pulled135
    Balance 135,135,165

    Con
    Hspu 25,18,14
    Front squats 18,13,13
    Pull ups 40,29,20
    Total 190.

  32. BBG:
    1) done; in fact I felt good and went a little heavier on the last 4 and nailed everyone.🙂
    2a) 100, 110, 110
    2b) 45, 50, 60kg

    Skill: done – oh this was great fun, like a cock punch!

    Cond:
    1) 12, 12, 13 – my first round was all f-ed up. The wall I was kicking against gave way. anyhow I wasn’t happy about that.
    2) 16, 14, 11
    3) 35, 21 (f me; everyone else was wearing their gymnastics grips so I tried mine, dumb); 33

    Fun day.

  33. bbg- based off 230#
    2a) 185
    2b) 135 (failed a bunch) i suck at no heave

    conditioning
    hspu- 37,20,20
    front squats-21,15,15
    pullups- 50,30,30
    total-238

    conditioning was way harder than expected. Front squats surprisingly really hard after hspu. I maybe should have dug a bit deeper on the front squats to pull out a few more reps each round.

  34. 1a) Based off 240 – felt shitty
    2a) 205
    2b) 185

    Conditioning
    HSPU to 2″ deficit – 38, 24, 23
    FS – 23, 16, 18
    PU took 20s to get to bar – 37, 24, 25
    Total – 228

    Front squats were tougher than I thought they would be. Arms were super blown up! Felt like a bodybuilding workout haha! I actually felt a bit sick after this one.

  35. Snatch: Based off of 155#
    108/118/133/138/118

    2a) 153#
    2b) 75# -shoulders do not like this movement

    skill: couldnt get any touches without my nose comin off the wall. Really felt my shoulders workin on this movement. Big fan. I feel like this will help my third pull on snatch as well, as i have not PR’d in a couple months bc of my shoulders not lockin out immediately.

    conditioning:
    1) 15/15/25
    2) 12/17/25
    3) 10/17/25

    total reps: 161
    * notes= my hspu are my weakest movement. Pullups were the easiest out of the 3 movements for me. It sucked holding up the bar on front squats. It took me much longer to recovery after this wod then expected. It was about 5 minutes before i could slow my heart rate down to normal, this usually isnt an issue for me. Felt worse than Fran did.

  36. BBG done, based off of 115#.
    2.a) 125#x2, 140#
    b) 35# (cause first time was doing it and really was scared just drop down without any upward movement), 55#, 60#.

    Skills: done, nose touch the wall no problem, but did not practise any shoulder touches, felt weird while chest facing wall.

    Conditioning: did just 3 rounds ME front squats with 60sec. rest: 16/19/15. Did not do, because after skills stayed in gymnastics room to practise muscle up (almost there) and strict HSPU (got it).

  37. First of all, J-Rod’s front squat is almost as offensive as Jason doing no-touch over the box jumps at Regionals.

    1) Snatch: 105-115-130-135-115

    2a) did snatch hi-pulls @ 90#
    2b) 100-110-115

    Skill- check

    Conditioning from yesterday at the Chicago Tour Stop
    Round 1- 68 (started on front squat, got 23)
    Round 2- 57 (16 fsquat)
    Round 3- 50 (16 fsquat)
    Total – 175

    couldn’t remember any of the other sets. practiced what i preached at the HSPU station and put my butt to the wall, rested at the bottom, never came off the wall.

  38. Been following Outlaw for a couple of weeks now.
    lovin life.
    booked in for the camp at Cockburn Central Western Australia Going to be a good weekend can’t wait to meet the crew

    BBG:
    1) Base on 76Kg . 2a) 185#
    2a)70Kg will go heavier next
    2b) 40Kg First Two, 50Kg on last

    skill: 6 min facing wall no shoulder touches
    6min facing away from Wall some shoulder touches

    conditioning:
    hspu 12,12,11. not fun after 12min of wall handstands
    fs 12,12,13
    pu 18,20,18

  39. Snatch – 95-100-115-120-100
    moved to make room for clients, didn’t get back to A&B

    Skill – Done, wall walked into position, felt pretty good, no touches

    Cond
    HSPU – 3/4/6
    FS – 13/13/9
    Pullup 7/9/9

  40. BBG
    1)Done based off 265#
    2a)195, 205, 215
    2b) 155, 165, 175

    Skill – done, but no touches with nose kept on the wall
    Conditioning
    HSPU – 12, 9, 9
    FS – 14, 13, 13
    PU – 25, 22, 20
    Total – 137

  41. 1). Based off 245. Missed 1st at 90%. Forward

    2a). 215
    2b). 150

    12 min skill

    159 total reps
    Hspu. 23. 15. 10
    FS. 13, 13, 13
    Pu. 30, 20, 22

  42. 1) 75/82.5/95/100/82.5kg – hit both 220# snatches
    2a) 110/112.5/115/115/115kg – 253# straps on last 3. They helped. Felt heavy.
    2b) 95/105/115/125/125# – drops. Felt good.

    Skills: done

    Metcon:
    Total: 176 reps
    Hspu: 21/15/11
    135# FS: 20/15/14
    PU: 35/25/20

    Shoulder impingement holding me back right now. Competition coming up in Denver this next weekend. I’ve known about outlaw for a while but have never done it. Hathcock turned me onto it this weekend and said some great things about it. Been doing crossfit since June 2006 and looking to expand knowledge. Going to give it a try to see how I respond.

  43. Bbg off 235 felt really good so after I finished went for pr 240 really happy about that
    Did a) at 205 in the hang position no straps
    B) 135
    Conditioning 213 rx with 28 unbroken strict hspu pr. getting 35 total first round felt good.

  44. Kind of off schedule.

    BBG:
    1) 1RM Snatch: 205# (20# PR)
    2) 1RM C&J: 255# (5# PR)

    Strength:
    7 min to find 1RM Front Squat: 275# (5# PR)

    Skill: Done

    Cond: Saved my legs for squats tomorrow, and shoulders were smoked

    3x 1min ME Pullups (kipping at a minimum): 18/18/13

  45. BBG:

    1) Based off 215#, no fails
    2a) 175#
    2b) 115#, 115#, 125#

    Skill: Done

    Conditioning:

    HSPU: 22, 15, 13
    FS: 12, 12, 11
    PU: 27, 26, 25

    Total: 163 reps, disappointed in this

  46. BBG

    Based off of 265 and had some issues with the 90% today.
    2a) Just two sets at 225
    2b) 135

    Made up max front squat from Saturday

    315 as deep as possible

    Conditioning

    Did gym’s wod which was Karen. Legs are fucked.

    6:55

  47. 1) 62.5kg x 2 x 2, 67.5kg x 2 x 1, 77.5kg x 2 x 1 (2 fails before 2 completed reps), 82.5kg x 2 x 1, 67.5kg x 4 x 1

    These were feeling pretty good tonight. I was banging my pubic bone again though.. The 77.5kg fails were because I was moving like a grandma. I cued myself to move faster and it worked..

    2a) Subbed 110kg snatch grip deadlifts (because of pubic bone), 3 x 5 – Very fast!
    2b) 60kg x 3 x 5 – These felt real good also

    Skipped handstand practice

    Conditioning

    Subbed 60kg strict press for HSPU (as my HSPU wall is inside and I would’ve spent 45 seconds walking to and from it)

    Press – 15, 12, 12
    FS – 15, 15, 15
    PU – 16, 15, 15

    This one sucked. Could’ve pushed harder on the front squats though..

    A good nights training

  48. 1) 70, 75, 85f, 85f, 85
    2a)90
    2b)2×60, 2×60, 3x60foundation weakness, slow like turtle.

    Skil, I have none

    1) 10, 11, 9
    2) 16, 16 17
    3) 11, 23 19

  49. BB Gymnastics
    1. All done – 1 fail @ 85% and 1 fail @ 90%
    2A. 155, 155, 165
    2B. 135, 135, 140

    Conditioning
    HSPU’s – 23, 13, 12
    Front Squat – 18, 13, 12
    Pull-Ups – 31, 24, 21
    Total – 167

  50. 1. Good practice – not hard.
    2a. 115-135-135
    2b. 65-85-85 (first time – must drop faster)
    Metcon: 172 total reps (but I didn’t do handstand work first)

  51. BBG: 145, 155, 175(fx1), 185(fx2), 145. Not sure why I was forward a lot today but, I guess that’s why we practice.

    a)195 for all
    b) 95, 115, 125(4)

    Skill: did about 8 min due to time

    Cond:
    HSPU- 18, 11, 10
    FS- 18, 14, 15
    PU- 36, 24, 21

    Total:167

  52. 1) 100/110/115/130/110
    2a) 3X5 @ 165#s
    2b) 3X5 @ 95#s

    Skill: Done. Unable to do any shoulder touches. This was hard.

    Conditioning:
    12/11/23, 13/11/24, 12/10/28= 144 Total

  53. BBG:
    1.) 160, 170, 195, 210, 170.
    2a.) 255, 255, 260
    2b.) 145, 145, 145

    Skill: Practiced Handstands and proper head position.

    Conditioning:
    200 reps Rx.

    Was at the Outlaw Doomsday Tour Training camp in Chicago this weekend. Amazing experience, learned a lot, PR’ed on my snatch, tied my clean and jerk PR, and got after some awesome WOD’s. Did this conditioning Sunday as the final training WOD. Lot’s of people getting after it! Thanks Coach for all the help and advice.

  54. BBG:

    Snatch Based of 1RM of 210lbs

    All Lifts felt great

    Conditioning

    216 Reps Total

    HSPU:
    31-19-15
    Front Squats
    22-22-20
    Pull-Ups
    35-27-25

  55. BBG
    snatch based off 175#
    2a) 145
    2b) 95
    Skill done
    Conditioning
    4,4,0
    15,12,12
    7,7,3 (strict)
    Shoulder started catching on last round killing HSPU and strict pullups

  56. Snatches based off 105kg, not a great day at all, lots of misses but made up all the reps I should’ve hit first time round
    Snatch high pulls @ 105kg
    Drop snatches 60, 65, 3 @ 70kg

    Skill work – half done. Found it quite easy to balance so was spending ages upside down with my eyes popping. Saved some for the conditioning

    Conditioning
    143 total
    36 hspu
    36 front squats
    71 pull ups

  57. 29/m/5’11″/175
    BBG
    1) 135-145-165-175-145
    2a) 155-165-165
    2b) 95-105-115

    Skill
    Done, I think around 42or44 touches. Nose kept coming off wall during touch.

    Conditioning
    HSPU- 6-10-11 (ouch shoulder taps)
    FS- 10-10-10 (mostly mental)
    Pull-ups- 11-15-17

  58. BBG
    1) Done
    2a) 190
    2b) 120

    Skill
    Done

    Conditioning
    HSPU-7-5-5
    Front Squats-14-12-12
    Pullups-30-28-26

  59. BB Gymnastics

    1) Snatch: 100-110-120-125 (fx1)-110.
    2a) 3X5 Snatch Hi-Pulls – 130-135-140 (did not do high pull last week, just did shrug so weight was much heavier)
    2b) 3X5 Non-Heaving Drop Snatch – 85 for all

    Conditioning- 210 reps
    PU:40-20-35
    Fs: 15-15-10
    HSPU: 25-25-20

  60. BBG
    1. Based on 1RM of 221
    2a. 185, 185, 195 Kept it kinda light to make sure form was good
    2b. 135, 135, 145 (failed 5th rep) same story
    Skill
    Only spent 3 min on this. Running out of time, but will start doing more often.
    Cond
    1. HSPU 7, 7, 8
    Front Squat 13, 12, 12
    Pullups 13, 20, 20
    Total 112 Total

  61. BBG:
    1) based off 75kg just the other day, not off PR
    2a) 85kg; went easy
    2b) 37.5kg; shoulder no like
    SKILL: tick
    COND: 118 reps
    MFS 2/6/4; running on around 5-6hrs sleep per night sucks arse

  62. did the FS strength from yesterday pr270lbs, then 7min e30sec at 205, then 3min at 225, felt good.

    snatches off 225lbs

    then
    metcon
    hspus total 77
    fs 38
    pullups 108

    223

  63. bbg
    1/ off 90kg
    2a/ 75,80,85kg
    2b/ 55,60,65kg failed 5th rep at 65kg

    skill done but need more practice with handstands

    conditioning
    hspu 30,12,10
    fs 12,12,12
    pu 30,25,20

    everything felt difficult today. didn’t really have a good crack in the conditioning.

  64. BB Gymnastics:
    1) Snatch:
    • 2X2 @ 70% – 120
    • 2X1 @ 75% – 130
    • 2X1 @ 85% – 145
    • 2X1 @ 90% – 155
    • 4X1 @ 75% – 130

    Overall felt good. Missed 2 reps as I didn’t focus on my set up.

    2a) 3X5 Snatch Hi-Pulls –

    • Did 1 Set at 145# and called it off because apparently I may have bruised my pubic bone from the Weightlifting meet this past saturday. I think I met the bar a bit to hard on my last snatch attempt…Oh well. It brushed it a few times so I thought it would be smart to just stop and let it heal versus hurting something more….

    2b) 3X5 Non-Heaving Drop Snatch –

    • 95-95-115# – Felt super awkward. I think I could do more but wanted to make sure I was doing it right.

    Skill:
    12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

    • Skipped. As I have been practicing my handstand walks between classes for about 5 Min at a time.

    Conditioning:

    • HSPU: 17-18-15
    • FT SQ: 13-11-12
    • Pull Ups: 30-32-28

    • Round 1 total: 60
    • Round 2 total: 61
    • Round 3 total: 55

    • Total Reps: 176

  65. BBG- Based on 185. Missed a couple light weights on the way up in weight hit the heaviest one and the quick ones after that.

    2a) 225 all sets. Heavy but not maximal. (explains my issue is in the 3rd pull position with how easy these are each week but the next exercise is so weak)
    2b) 95, 105, 125 (125 is where I need to be next time)

    Handstands skipped but will make up on off day.

    Did
    1)Back squat with 5 second holds at bottom. Went up to 275 or 60%. (wrist are jacked)
    2)Bar Muscle up into static holds of 20 seconds. (MU need more work than PU)
    3) Stott presses from as deep as possible at 125 x3. ( I am weak in the overhead position from a deep squat and very strong in HSPU already. Still kept it a pressing movement.

  66. BB Gymnastics

    1) Snatch:
    2X2 @ 70%, 115#
    2X1 @ 75%, 115#
    2X1 @ 85%, 115#
    2X1 @ 90%, 115#
    4X1 @ 75% 95#

    2a) 3X5 Snatch Hi-Pulls
    115#

    2b) 3X5 Non-Heaving Drop Snatch
    95#

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