1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Conditioning 4 rounds for total working time of: Run 400m 20 C2B Pullups Rest 1:1 ---------- Screwed up the Two Position clean, thought it was 5x2 not 5x1, so I worked up to 170# 2 position clean for 2 reps Jerk - Worked up to 165 then put 170 on the bar and hit the first rep, didnt hit the second. TNG Cleans - Worked up to 175 which is a PR on this cycle WOD - Had to improvise due to weather. I was going to do this out of my garage however it was raining this morning. Instead did: 10 Min Amrap 10 Box Jumps 30" 10 Thrusters w/35# Dumbells Completed 4+3 reps
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1) Power Snatch: 3X5 @ 80% of 5rm – rest as needed
2) Power Clean & Push Jerk: 3X5 @ 80% of 5rm – rest as needed Conditioning - 5 Rounds for time 115 lb Power Snatches – 3 reps 115 lb Overhead Squats – 5 reps 30 Double Unders -------- Started with my Outlaw FS/BS Cycle. Scrapped the 3x5 sets for work on my Snatch form instead. Worked positioning from the Hang and my pull with two snatches to complete a set. Wasn't worried about trying to hit a max, just wanted to work on the motion. Completed the WOD in 11:02 which I fell like is better than the last time I did this. 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed
BB Cycling/Midline 1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Conditioning “Open Workout 12.1″ 7:00 AMRAP of: 6″ Target Burpees ----------- Did this workout, though it should have been for monday which I had wrong, Oh well! Started with 5x4/8 Outlaw Cycle Snatches - 95,95,115,125,135 - All felt good, really want to focus on form and consistency. 3 Rep Snatch - worked 135 for first 3 sets, then 140 on the last. WOD - this sucked ass of course. Only ended up with 65 reps. I know thats a terrible number but knew burpess are not easy for me. Im slow at them and body weight in general. Need to work on this weakness. 3X5 Bench Press @ 85% of 5rm – rest 2:00
Strength/Skill 1a) 3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X5 Clean Grip Behind the Neck Push Press @ 100% of last week’s 8rm – rest 2:00 Conditioning For time: Run 800m 20 Hang Clean to Thrusters 95# Run 400m 10 Hang Clean to Thrusters 115# Run 800m ---------------------- Bench Press - 185# Front Squat - 155# Clean Grip Push Press - 135# Accessory work of Pullups, Dips. Sets of 5 in between work WOD - 17 min 1) 5X1 Clean from blocks (just above knee) @ 80% – rest as needed
2) 5X1 Jerk from blocks @ 80% – rest as needed BB Cycling/Midline 1a) 3X5 Touch & Go Cleans (full) @ 70% of 5RM – rest 90 sec. 1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec. Conditioning For time: 50-40-30-20-10 Double Unders 10 Cleans/135# Between sets 5X1 Snatch from blocks (just above knee) @ 80% of max from blocks – rest as needed
BB Cycling/Midline 1a) 3×5 Touch & Go Snatches (full) @ 75% of 5rm – rest 90 sec. Conditioning “Open Workout 14.1″ 10 minute AMRAP of: 30 Double-Unders 15 Power Snatches 75/55# -------------- Started the morning with the 4/8 week of the Outlaw FS/BS cycle. Felt good weight wasnt to bad. 5x1 Snatch - Worked this as a warmup to the TnG snatches, did some 5, 3, and 1 rep sets from just above the knees. 3x5 TNG Snatches - 115# Conditioning - Had to change up my WOD, space was tight this morning in the Gym so came up with an amrap on the fly. 15 Min AMRAP 400 M Run 10 Pushups 10 35# Dumbbell Thrusters Completed 3 rounds plus run. Want to try and do the 14.1 workout again sometime soon and see how it compares. Outlaw FS/BS Cycle
1) Power Snatch: 4X5 – work to a 5RM, rest as needed 2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Conditioning 10-9-8-7-6-5-4-3-2-1 Ring Dips, 30# Wall Balls 1/10 mile Run after every round. ----------- Going to try and start tracking everything on the website again, got away from doing this and know I need to track things to see progress so looking to kick that back up again starting today. Completed the last of the 7/13 loading for the cycle and start the 5/8 next week. Form felt good, def got tired towards the end. Power Snatch - 95,95,105,115. From the hang above the knees, grip started giving out on my last set, only completed 4@115. Worked on form and positioning and felt good. Didnt complete the PC and PJ. Accessory work - Completed 2 round of 10 box jumps, 10 step ups w/35# db's 24" - Timed: 4:30 WOD - Completed at home. Changed slightly to 10-8-6-4-2 Ring Dips, Wall Balls (30#) and 400m (appx) run between rounds - 15:03 This was a good one that could be completed again to track progress. 3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. Strength/Skill 1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning 50 Double unders followed by: 21-15-9 of: KBS, 2-pood/1.5-pood Box Jumps Followed by: 50 Double unders |
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