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.
conditioning??? its not there
Premature post. Working on it.
Pre-mature load post (Giggity).
Cool thanks bro
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.
Don’t worry it happens to all of us sometimes
Lulz
if I vag-ed on the lifts Saturday b/c of some “stuff” should I redo the maxes?
Nope.
cheers, coach!
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
Great videos for a Sunday night, sets the mood for another great week of training.
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!
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!
I would love to go if its still available
lvbsktball24@gmail.com
I want to go too. If u still have it. I live in Palm Desert.
I have a spot for the midweek Palm Desert camp (oct 17-19) available if you’re interested.
I would love to go if u still have it.
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!!!
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?
Is this the mythical deload week??!
those percentages are kind of high to be a true deload week
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.
First day and I’m glad I started.
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
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
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
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
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
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
BBG
1) off 230
2a) 195
2b) 115, 135, 135
Skill: Done
Cond
R1)15, 18, 25
R2) 8, 16, 20
R3) 6, 14, 20
Total: 142
Rest day for me, because fuck you I spent my weekend at the camp in Chicago…which is awesome and you should go.
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
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
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
strict HSPU/ pull ups
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
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
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
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!!
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
Should have been pursue not peruse, but I think that works. 🙂
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
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
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.
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.
BB Gymnastics:
1) based on 185#
2a) 140#
2b) 95# 100#x2rds
Skill:
Done but most were done with back to the wall
Conditioning:
HSPU FS PU
45
39
31
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!
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
Conditioning: subbed ring rows for pullups
22 13 15
16 15 11
20 15 16
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
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
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.
Oops meant 2a) 154lbs….I wish it was “1154lbs”…
A) 135-145-165-175-145 all done.
2a) 145 all sets
2b) 115 all sets
Skill: hspu shoulder taps
4-6 at a time.
Con:
10-17-25
13-13-21
11-12-19
141 total. Blah.
OutlawCoach,
Is there an advantage to be gained from using power lifting shoes for the Oly lifts?
Oops meant 154lbs…I meant “1154lbs”…sorry about that….
BBG
1) off 220#
2)a. 165#
b. 165#
Skill: hard yep
Conditioning.
HSPU- 23,16,17
FS- 16,15,15
Pullup- 50, 38, 46
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.
BBG:
1) off of 155. One fail at 85%
2a) 185#
2b) 85#
skill: done, did some shoulder touches. They were easier with my left hand, i have to get more balanced
conditioning:
hspu 12,8,6
fs 15,11,12
pu 8,8,8
1/1/4
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.
BbG based of 205#
Skill-completed
Conditioning- 17, 20, 15
20,20,18
13, 15, 11
BBG off 180
2a)195
B)115
Skill done
Cond
21/18/34
18/18/30
16/17/28
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.
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.
Getting back in to it…
1) Based off 235
2a) 155
2b) 95
Conditioning
(HSPU used 45#bumpers & abmat)
Total reps 164
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.
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).
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.
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
Bbg-
1) 165×2, 176.25×2, 200×2, 211.5×2, 176.25×4
2a)190.190.192.5
2b)120,120,125
Skill- done
Cond- HSPU- 31,16,13
F squat- 15,10,7
Pullups- 39,35,36
Total- 202
BBG
1652×2 175 2×1 195 2×1 210 2×1 175X4
2a 155 155 155
2b 135 155 160×3
conditioning: 173 total
BBG
1) off 95kg
2a) 185
2b) 105
Skill: Done. sucked.
Cond
R1) 15, 12, 25
R2) 11, 12, 20
R3) 10, 13, 20
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
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
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
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.
41/6’2″/202
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.
BBG:
1) done based on 195lbs
2a) 215lbs
2b) 105lbs
CON:
HSPU 10,9,7
FS 20, 15, 15
PUs 28, 27, 22
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
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
BBG
% of 175lbs
Shoulder touch done
Conditioning
Hspu-17,14,11
Fs-14,11,12
Pu-35,28,23
Total- 165
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
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
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
1) off 185
2a) 225
2b) 115
Cond
Hspu 12,12,10
Front squat 19,20,15
Pull ups 41,41,30
Total reps 200
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
MFS – 101010
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)
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
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
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.
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
BBG:
1. Based off of 95#
2a. 135
2b. 75
Conditioning:
1. 6, 5, 3
2. 8, 7, 7
3. 14, 14, 15
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
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
BBG:
1. Based off of 145#
2a. 145#
2b. 115#
Conditioning
HSPU 15, 15, 10
FS 15, 13, 9
PU 27, 20, 15
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
BBG
1) Done
2a) 190
2b) 120
Skill
Done
Conditioning
HSPU-7-5-5
Front Squats-14-12-12
Pullups-30-28-26
Conditioning Total: 139
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
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
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
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
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.
BBG
Part 1- Based of 100kg
Part 2a- 75kg
Part 2b- 55,55,57kg
Conditioning
169 total reps rxd
Unsure of the breakdown as I was just keeping a continues count..
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
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.
Conditioning:
165 reps total
41 HSPU
32 FS
82 Pull-ups
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#