121127

Outlaw Open competitors, I will be communicating through the Outlaw Open website for all updates and info. There are a few changes and additions to the email I sent you earlier. Please head over to The Outlaw Open for updates.


Due to absolutely overwhelming demand, the boys at CrossFit Ireland have been gracious enough to put specific plans for their plyo boxes/Jerk blocks in pdf form.

Here is the link: CrossFit Ireland Jerk/Plyo Box Plans.

Needless to say, these are the best and most complete plans I’ve seen. Yes, you’ll have to translate millimeters to inches, but they are detailed and will give you not only Jerk Blocks, but awesomely stackable plyo boxes as well. I asked these guys to put this together, and they’ve done it for our community completely free of charge. To thank them for their work, I’ll ask that you guys head over to their Spreadshirt site, and pick up a CF Ireland shirt or two. Besides, this is my favorite CF shirt ever (click on the shirt to head to the store)…

 

 

 

 

 

 

 

 


While I’m in the giving mood… Here’s some nutritional information, for once. This snarky little rant comes to us via The Lifestyle Leprechaun: IRISH DOCTOR SAYS WHITE BREAD IS HEALTHY!! THEN IT MUST BE TRUE.


WOD 121127:

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories

117 responses to “121127

  1. BBGymnastics
    1]115
    2]185
    STR
    1]275 then 295
    2]185
    cond
    530m/3.5 rds/3rds/515m

    good first day! Bad results but I’ll be improving in no time. Getting off being sick so my numbers are crappy but that’s not a good excuse.

  2. Oly:
    Snatch at 123
    C&J at 168

    Str:
    Squat 319/336
    FS: 220/231/231/238/238

    MetCon:
    50Cal
    4rds +3 hr push-ups
    3rds +8 jsquats
    42Cal

  3. 1) all at 75kg – no misses
    2) All at 100kg – two misses on the jerk

    Squat at 157.5kg
    Frontsquat all at 120kg – felt really weak today.

    Conditioning:
    54 cal

    4 rounds

    4 rounds +8

    45 cal

    Body felt beat today. Legs in particular…

  4. Holy shnikies, that was the longest gym session I’ve had in awhile, brutal.

    1) 95lbs
    2) 155lbs (jerked it on every single rep, durr)

    Squat @ 265 then 280

    FS @ 175, 195×4 60 second rest

    WOD: 24 Cals on the elliptical… (no rower)
    1) 5 rounds
    2) 3 + 15 JS
    27 Cals

  5. BBG:
    1. 180#
    2. 230#

    Strength:
    1. 315# and 335#
    2. 225#, 235#, 245#, 255#, 265# (usually only get to 245/250)

    Conditioning:
    38 Calories
    3 + 15 Push Ups
    3 + 10 Jump Squats
    31 Calories

  6. BBG
    1) 175, missed high hang on 3rd and 5th sets.
    2) 255, no jerks
    Strength
    1) 335, 355
    2) 245, 255, 265, 275, 295(1,f), 295(f), 245
    Cond
    39, 3+5, 3, 40

      • I am fortunate enough to be able to do it at the gym I attend, it’s Ignite Fitness (CrossFit Hoover) roughly 10-15 mi. Away from downtown Birmingham. Also, a lot of people from IronTribe follow outlaw, they have several locations around bham.

  7. BBG:
    135#
    175#

    Skipped strength (did some squats yesterday)

    Conditioning:
    38 Calories
    3+8
    2+22
    41 Calories

  8. Working through some Pilates last night helped me heal the kinks in my lower back/ abductors. Yes, they actually work.

    BBG: Skipped due to injury
    LBBS: 335, 355 -ower than my 85 and 90% but was playing it safe.
    FS: Skipped due to injury

    Cond:
    -Felt like I’m really out of shape on this after a few weeks of reduced work capacity.

    42
    3+15
    3
    30

    M/F/S -2/6/6

    When in doubt, Fish Oil + Back Squats will fix everything.

  9. Free HSPU/mobility practice, then

    Every 2 mins for 20 mins do:
    3x High Bar Back Squat @ 135 kg (297 lbs) no belt
    15x Push-ups

    Conditioning:
    Row #1 = 50 cals
    AMRAP #1: 3+15 – Push-ups obviously weren’t very fast
    AMRAP #2: 4
    Row #2 = 50 Cals

  10. Bbg –

    1) 205 (bar flew out of hands first high hang, yes i use a hookgrip…no straps though)

    2) 235

    Str –

    1) off 400
    2) 285×2 resting 60 295×3 resting 90

    Cnd –

    55

    4rnds + 13 push

    4rnds + 15 jump squat

    47

  11. BBG
    1) 145 (had a few misses, but i made them all up within the minute, pretty pissed about it)
    2) 185

    Str
    1) 255 then 270
    2) 205, 210, 215, 225, 225 ( 5lbs up from last time)

    CND

    50

    3rnds + 8 push ups

    4rnds

    37 ( I was gassed here, left it all out in the 4min WODs)

    Body is pretty tired

  12. I’m about to open up my own box right next to my house and I was wondering if a workout like this (or most outlaw WOD’s) are better suited with BBG/Strength in the morning and conditioning in afternoon/night? Opinions?

  13. BBG:
    Snatch @ 40kg, 1 miss from high hang
    C&J @ 42,5kg

    Strength:
    BS @ 57,5kg and 62,5kg
    FS @ 47,5kg

    Cond:
    27kcal
    2+15
    2
    24kcal
    Rx

  14. BBG
    1) 135 (1 miss, didn’t open)
    2) 185

    STR
    1) 283 and 300
    2) 230 (bonked on the last set of 3)

    CON
    41 cal
    3+2 HR push
    2+13 J Squat
    41 cal

    2/2/2

  15. BBG
    1) done @ 145#, 2 misses
    2) done @ 175# , 2 misses

    Str
    1) at 265#, 285#… Tough, but low bar is getting more comfortable
    2) 205.215.225.235x3x2

    Cond
    47 cal
    3+11
    4+20
    32 (green)

  16. Snatch felt brutal just worked OHS and squat snatch progression
    Clean 205 felt good

    1)305 then 320
    2)225, 235, 245, 250, 250 bailed on 3rd rep

    Conditioning
    Subbed rower for Bike
    19 cal
    3+7 T2B
    3
    19

    battling sickness past couple days so cardio felt brutal

  17. Looks like I got outworked, but good job to everyone today

    BBG:

    Did CJ first again today

    Snatches @ 185 w/ 1 miss of high hang on 4th complex

    C&J at 225 with 1 missed jerk on 3rd complex

    Squats at 325/345 w/ last rep of 345 fail

    Front Squats: 225/245/255/265/275 w/60-75 rest

    Conditioning:

    47 Cals

    3 rds + 15 Push-ups

    4 Rounds even

    40 Cals

    Good day, tough training

  18. Did c&j first bc I suck at jerks
    Cleans+ push jerk: 245
    Snatches: 205

    Back squats: 375/405
    Front squats worked up to 295 and then missed the third rep on the final two sets
    My shoulder mobility fucking sucks after 1rep or maybe I’m just weak

    Conditioning:
    50 cals
    3+13
    3+15
    40 cals

  19. Bbg –

    1) 135×2 140×3

    2) 165 still working front rack during clean,

    Str –

    1) off 315 = 270 then 280
    2) 185

    Cnd –

    47

    2rnds + 15 push

    2rnds + 15 jump squat

    44

  20. strength- off 365 did them all hi bar
    front squat- 225-245-255-265f stopped after that

    cond
    46 calories
    4+11(hand release suck)
    5+10
    38 calories

    no time or energy to do the barbell gymnastics.

  21. BBG:
    snatch: 108
    C&J: 143

    Back Squat: 215, 225
    Front Squat: 180

    Cond:
    35 cals
    3
    2+3
    32 cals

    7/7/3

    Overall tired, but got my ass kicked with this one today. I could not hold on to the bar doing those jumping squats. BRUTAL to say the least.

  22. BBGym:
    1) 120
    2) 160

    Strength:
    1) Based off 305
    2) 2×205, 210, 215, 220

    Conditioning:
    55c AirDyne
    3rnds+10 pushups
    1rnd+9 strict ring pullups
    46c AirDyne

    M/F/S
    3/8/5

  23. Oly:
    1) Snatch: 135 no misses
    2) no C&J

    Str:
    1) BS: 225 then 245
    2) No FS

    Metcon:
    33 cal
    4 rds
    2 rds*
    23 cal

    *Denotes a low score due to scorpion attack

  24. Snatch: 55kg
    Clean: 88kg

    Back squat: 110kg, then 117 for round two
    Front squat: 90kg

    Conditioning: 40cal, 3rds+15push and 5t2b, 3 1/2rds, 36cal

  25. Snatch = 150, no misses
    C+J = 170 no misses

    No squat, getting my own squat rack tomorrow (!) so I’ll do them then

    Cond:

    4 rounds flat
    3 rounds + 4 reps

  26. BBG:
    1) 3 stop snatch pull instead (lowering overhead volume due to jacked up rotator cuff)
    2) 3 pos clean: done

    Strength:
    BS:
    1) done
    2) done

    FS: done, up to 124kg

    Conditioning:

    50 cal

    4 rounds even

    3 rounds even

    42 cal

  27. Snatch @ 40kg.
    C&J @ 50kg.

    Back squat @ 70kg (forgot other portion of this)
    Front squat @ 50kg.

    Conditioning
    2 min me row, 28 cal
    4 min, 2 rounds
    4 min, 2 rounds + 5
    2 min me row, 25 cal

    Scaled 2nd Amrap, unweighted jumping squats

    2/5/1

  28. BBG:
    1) 85#. Nice and smooth, tried always to get squat snatch,no always successful…
    2) 115#. Too light…

    Strength:
    1) 195#&205#
    2) 135/145/155/165/170#

    conditioning:
    37 calories for first row.
    Amrap1: 4 rounds+1 push up
    Amrap2: 3 rounds+9 squats ( I couldn’t imagine that squats will be hardest part)
    32 calories second row.

    F/28/5’7″/155#

  29. BBG
    Competition on Sat modified a lot
    1. 75
    2. 95

    Back Squat 175/185

    Conditioning (modified)
    31 cal row
    2 Rnds
    2 Rnds
    30 cal row

  30. BBG
    1. 140
    2. 175

    Strength
    BSQ – 265/285
    FSQ – 185/205/215/225/235

    Conditioning
    -43 cals (kept my stroke low, about 23 cause I wasn’t sure what the rest of the workout would feel like, in retrospect, could have gone harder)
    -4 rnds
    -4 rnds + 9 jumping squats
    -44 cals

  31. BBG:
    1) 140#, struggled mightily on these today
    2) 165#
    Strength:
    1) 280#/295#
    2) 225#
    Conditioning:
    46
    3, subbed abmat situps 2 for 1, no pullup bar available
    2+14
    39

  32. 29/m/5’11″/180
    BBG
    1) 155 failed on high hang all but one
    2) 190

    Strength
    1) 295 and 310
    2) 225

    Conditioning
    36
    2rds + 9PU shoulder limiting kip
    2rds + 15JS shoulder
    37

  33. Ohhh Dear Lord I am hurting now….

    103# snatches
    143# cleans

    218# BS
    233# BS for 3 then 228# for the last 2

    163, 173, 173, 178, 184 for the FS

    36
    3 rounds
    3+15
    26

    And then I died.

  34. Snatch – 165lb
    C&J – 200Lb

    Back Squat a)300
    b)320
    F. Squat – 195/205/215/225/235/245(f)

    COND
    48
    3rds + 7T2B
    4rds
    40

  35. BBG:
    1) Done at 180# (based on 240). Felt good, only missed one high hang
    2) Done at 205# (based on 275). Good

    STRENGTH:
    1) 300, 320
    2) 225

    COND:
    1) 47 Cals
    2) 3+10
    3) 3+6
    4) 40 Cals

  36. Bb gymnastics
    1) used 150
    2) used 190

    Strength
    1) 275 and 290
    2) 205, 215, 225, 235 (miss), 230, 230

    Conditioning
    49 cal
    4 rounds 10 pushups
    3 rounds 15 squats 7 pullups
    35 cal cal

  37. Snatches @ 105lbs
    Cleans and Jerk @ 155lbs

    Squat every 30 sec @ 235 lbs
    Squat every minute @ 245 lbs
    5 x 3 pause squats @ 185

    Conditioning:

    First AMRAP/ 4 rounds + 4 push ups
    Second AMRAP/ 3 rounds + 3 pull-ups
    Don’t know how many calories rowed…

  38. BBG
    1) 155#
    2) 205#

    STRENGTH
    Squat: 340#, 360#

    FS: 255,265,275,285,295

    CONDITIONING

    55 cals
    3 rds + 13
    3 rds + 9
    50 cals

  39. BBG
    1. 205
    2. 245

    Strength
    1. 335, 355 (High Bar)
    2. 275

    Conditioning

    50 cals
    3 + 16 (1 T2B)
    3 + 15 Jump Squats
    38 cals

  40. BB Gymnastics:
    Snatch- Did it. went only up to 75kg
    C+J- Did it- worked up to 115kg
    Strength:
    HBBS- 180kg, then 190kg
    FS- 110kg,120kg,130kg,140kg,150kg
    Conditioning:
    53 Calories
    4+9 HR Push-ups
    5
    43 Calories

  41. BBG:

    1.) 160 – 3 misses, felt slow today.
    2.) 210

    Strength:

    HBBS 390 & 410

    FS 270

    Conditioning:

    51 cals

    4+9 push ups

    3 + 2 squats

    32 cals

    4/5/4

  42. BBG:
    1.) All reps done at 175. Based off 230 lbs
    2.) All reps done at 225. Based off 295 lbs

    Strength:

    Back Squat (done low bar)
    1.) 340 lbs no misses
    2.) 360 lbs no misses

    Front Squats:
    225, 245, 255, 265, 275

    Conditiioning:
    37
    4 +13
    4+9
    33

  43. 41/6’2’/204

    BBG:
    1) 82.5kg – Based on 110kg (242#)
    2) 102.5kg – Based on 136kg (300#)

    S:
    BS: 155kg @ 85% & 162.5kg @ 90% – Based on 400#
    FS: 125kg – took it easy on this one

    C:
    60 cals
    3 rounds + 7 reps
    4 rounds
    42 cals

  44. 1) 175
    2) 210
    No fails, felt way better than yesterday.

    Squats. Based off 330. No fails. Knee still caves in. I think my leg is impaired.

    Cond: subbed KBS 24kg for row.
    58
    4 rounds did Ghd situps
    3 + 24. Did ring rows.
    44
    2/2/4

  45. BBGymnastics
    1.160
    2.235
    STR
    1. 360 for 80% then 385 for 90%
    2. 295, then 300 for remaing 4 sets
    cond
    45 cals
    3 rounds+ 3 PU’s
    2 rounds + 6 jump squats
    35 cals

    I got to work on my conditioning. Enjoying the Outlaw way

  46. 1). 185
    2). 205

    Squats 285 then 305
    Front squat 210 210 215 225 230

    Conditioning

    40 cal
    3rd plus 12 push ups
    3 rds plus 6 jumping squats
    30 cal

    First full week following programming and think its awesome. Haven’t felt this good in a while. Thanks

  47. BBG
    snatches @155
    C&J @ 205
    Strength
    Back squats@
    255
    270
    Front squats
    185-195-205-210-210

    Conditioning
    47 Cal
    3+11 push ups
    4+3 jumping squats
    40 Cal

  48. Warm-up :
    London Throwdown WOD3
    For time (any order/breakdown):
    75 Thrusters 35/25kg
    75 Bar-Jumping Burpees
    75 Pullups
    Score : 11’16

    BB Gymnastics
    1) 67.5kg
    2) 82.5kg

    Strength
    1) 120kg & 127.5kg
    2) 80/85/90/95/100kg

    Conditioning
    33cal – 3Rounds – 3 Rounds – 33cal

  49. 1) 5X1 3 Position Snatch @ 115 (low to high) – rest 60 seconds
    115 # It was good,,,, 125 squat snatch sucks r now

    Strength
    1) Back Squat:
    -Every 30 seconds for 4:00 minutes – 1 rep @ 265lbs (9 total reps)
    -Rest exactly 2 minutes.
    -Every minute on the minute for 4:00 minutes – 1 rep @ 200 (5 total reps) pause 3 seconds
    Conditioning
    2 min ME Row for Calories

    41 cals
    -rest 1 minute

    4 min AMRAP of:
    15 Pushups (hand release)
    10 T2B
    3 rounds + 4 push ups
    -rest 1 minute

    4 min AMRAP of:
    15 Jumping Squats 45#
    10 Pullups
    3 rounds
    -rest 1 minute

    2 min ME Row for Calories
    31 cals

  50. BBG
    1)176#
    2)206#
    Back squat-
    1)310#
    1a)328.5#
    Front Squats, NO PAUSE-
    205,205,220,220,225
    Cond-
    52 cals @623m
    amrap 3+12 hand release bothered torn labrum
    amrap 2+15, subbed HSPU for Pullups
    44cals @578m

  51. BBG
    Snatch- 65, 65, 75, 95, 95- Should have done 95 the whole time, but had a hard time getting going at first
    C&J- 115 lb, felt pretty good, might go heavier next time

    Strength
    Back- 230 lb & 250 lb
    Front- 165 lb, go a little heavier next time

    Conditioning- Rx’d
    33 cals
    2 rds + 2 push ups
    2 rds
    29 cals
    Need more work on my toes to bar and pullups, I really struggle with those two movements.

    F/32/5’11″/175

  52. ROUGH one today.

    BBG:
    Snatch @ 145
    C+J @ 235
    No Fails

    Strength:
    BS@ 405 and 425 (No Fails)

    Front Squat
    1) 315
    2) 315
    3) 335
    4) 335
    5) 335

    Conditioning:
    Row: 57 Calories
    AMRAP 1: 4 Rounds even
    AMRAP 2: 4 Rounds + 2 Pullups
    Row: 42

    Absolutely nothing left after that. There has been a couple of workouts that left me feeling like this, both were same type of time domain and intensity.

    Took a couple hours to get back to normal.

  53. Snatch 95
    C&J 145

    Back squat 215, 225
    FS 135 (went really light)

    Cond:
    26 cals
    3 rounds + 15 push ups
    3 rounds + 12 jump squats
    29 cals

    Body really sore

  54. Day late and a dollar short!

    BBG
    1) done at 95#
    2) done at 125#

    Strength
    Back Squat: first set done at 175# and 2nd set done at 195#. These are really weak for me. Can’t figure out why I am going backwards with it since it used to be so strong for me.

    2) Front Squat done at 145# getting stronger!

    Conditioning
    1) 26 cals
    2) 3 rounds and 4 reps
    3) 3 rounds and 11 reps
    4) 23 cals

  55. BBG
    1) snatch only used 95 and tried to really focus technique, cuz its not very good
    2) c&j 155

    Strength
    bask squat first set 300lbs second set 320lbs

    front squat 205

    conditioning
    22 cal

    2 + 5
    2 + 15

    26 cal

    i’m not happy with how the conditioning went
    do moist of you guys do the conditioning immediately after the bbg and strength
    or split it up morning and evening.

  56. BBG

    75-75-85-85-85-didnt use required %. Technique work
    155*-10lbs under required %. shoulders cooked

    Strength

    Back squat
    -265
    -285
    complete

    Front Squat

    165-185-195-215-215

    Cond

    no rower, subbed DU-97

    4 rds even
    3 plus 15

    DU-54

    Male 2/5/7

  57. **I’m a day behind this week. Wife had surgery. I’ll be skipping the rest day on Thursday. Not ideal, but it’ll have to do.

    BBG
    Snatch @140
    C&J @190

    BS @305/325 (failed on the 5th lift at 325, picked it up and finished the set)
    FS @205/225/225/245/245

    Conditioning
    52 cal
    3+20 reps (rgt shoulder started to flare on pushups, backed off)
    2+16 reps
    45 cal (started too slow, could’ve gone harder)

  58. BBG

    Snatch – 70kg
    Clean and Jerk – 90kg – skipped last set due to elbow pain

    Back Squat – 165kg x 1 x 9, – Good weight although I completely forgot about 90% reps
    Front Squat – 130kg x 5 x 3 – Good weight

    Conditioning

    49 cal
    3 rounds
    2 rounds + 17
    41 cal

    Horrible

  59. M/5’8″/38/189#

    BB Gym:

    1) Snatch – 4×1 @ 155# | 1×1 @ 165#
    2) Clean & PJ – 5×1 @ 210#

    Strength:

    High Bar Back Squat:

    – 385#; +7#, than my current 85% 1RM – Easy!
    – 410#; +10#, than my current 90% 1RM – Easy!

    Front Squat:

    270#

    Conditioning:

    46 cal | 3rnds+4 | 3rnds + 15 | 33 cal

  60. BBG
    1) Snatch – 98lbs (rounded down on my 75%)
    2) C&J – 133lbs

    Strength
    1) Back squats – 220 & 235
    2) Front squats – 185 – 3×190 – 195

    Conditioning
    36 cals
    Amrap 1: 64 reps
    Amrap 2: 63 reps
    31 cals
    Total = 194

  61. Bbg
    3 pos Snatch @50kg worked tecnique
    3 pos Clean @70kg

    Strength
    Back squat
    115kg
    120kg
    Front squat
    75kg
    Worked on getting deep in hole

    Conditioning
    42 cals
    4 rounds
    5 rounds
    36 cals

  62. BBG
    1) 75
    STR
    1) 276, rx weight and time. 293,rx weight not time
    2) 185,205,215,225,205. 225 pr
    Cond
    39cal
    2 rounds + 18
    2 rounds + 22
    34cal
    1/3/3

  63. M/22/195/5’11”

    BB Gymnastics

    1) 5X1 3 Position Snatch 145lbs

    2) 5X1 3 Position Clean + 1 Push Jerk @ 75% 185lbs

    Strength

    1a) 315-315-315f-295-295-295-295f, stopped
    1b) 295lbs

    2) 265lbs – hard!

    Conditioning

    440m run

    2 Rounds, 15 pushups

    2 Rounds, 4 Squats

    Run 440m

  64. BBG:
    1.) 155
    2.) 185

    Strength:
    1.) 265, 285
    2.) 205, 205, 205, 205, 215

    Conditioning:
    45
    4
    3 + 5 Jump Squats
    44

  65. 3 Pos. SN – 78.5kg
    3 Pos. CL + PJ – 93.5kg
    BS – 136kg + 145kg
    FS – 100kg – 105kg – 107.5kg – 110kg – 112.5kg

    Cond..
    -50 Cal
    -3R + 15 Push Ups
    -3R + 3 JS
    -40 Cal (ouch)

  66. BB Gymnastics
    Snatch 95lb no fails
    Clean+1PJ 135lb

    Strength
    BS-225-235
    FS135-135-145-155-165

    Cond.
    40 Cal
    3 rounds +10
    2 rounds+23
    36 Cal

    Pretty Solid for a 15yr old at 155lb BW. Could’ve done higher on CJ

  67. BBG:
    1) 85lb
    2) 100lb
    Strength:
    1) 165lb and 180lb
    2) 145lb
    Conditioning:
    38
    2 rds + 15pu + 2 ttb
    2 rds + 8 jumping squat
    32

  68. BB Gymnastics
    1)3 Position Snatch: 160lbs, subbed with high pulls
    2)3 Position Clean + PJ: 200lbs
    Strength
    1) Back Squat: 325/345
    2) Front Squats: 265
    Conditioning
    51 Cal
    3 rnds + 10 pushups
    3 rnds + 10 jumping squats
    42 cal

  69. BBG
    1- Snatch 75kg
    2- C&J 90kg

    Strength
    HBBS
    1- 170kg (failed 2 and missed 2 due to putting the bar back on the racks)
    2- 170kg (stayed due to poor effort on round 1)

    Front Squat
    130kg

    Cond
    1- 53cal
    2- 4+3
    3- 3+13
    4- 44cal

  70. BBG

    Snatch – 83 lbs
    Clean / Jerk – 103 lbs

    Strength

    Back Squats (Did low bar…) – 188, 198
    Front Squats – 153, 163, 173, 183, 188

    Cond

    37 Cal
    3 + 2
    3 even
    32 Cal

    Long workout, but good. Feeling better on Oly technique, but still have so much to fix. I just can’t remember it all.

  71. bbg
    1/ 75kg
    2/ 95kg

    strength
    skipped, having an easy week

    cond
    53cal
    4
    4
    49cal

    struggled with push ups and pull ups which is weird because normally i am pretty good with them.

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