Outlaw Log

Training Training Logs
41

131211
looooong warmup. very very sore from monday. three sets of double unders (ME unbroken) and chest to bar pullups (10-10-10).
Barbell.

  1. Hang Power Snatch
    140x2x3,150x2x3
  2. Power Clean And Push Jerk ( 2 reps of each. 2 cleans followed by 2 jerks)
    135-155-175-195-195-195-195

3a) 2 Front Squat + 4 Back Squats. 5 sets at 245.
3b) Strict Handstand Pushups 5x10

Conditioning: no time for the rowing wod from the blog, I’ll catch up on it tomorrow. Quickly did an ascending amanda ladder instead.
8 Min cap AMRAP
1 Squat Snatch 155, 1 Muscle Up, 2 Squat Snatch 2 Muscle up etc. Got three snatches into round 8.

42

131213

Barbell:
Snatch-
High Hang- 75-95-115
Floor- 135-145-155-165-175-175-175-180. Felt rusty.

Strength:
A) 3 BTN Snatch Grip Push Press + 3 Overhead Squats. 4 sets at 155
B) Reverse Hyperextension 4x10

Conditioning:
5 rounds for total working time:
10 Overhead Squats 115
50 Double Unders
10 Pullups
Rest 1 min.
Total Working Time: 7:00

43

121314

Barbell.
Clean and Jerk 2 singles at 240

Strength
A) Front Squats 205x3x3
B) Jerk Balance 125x3x5

Conditioning:
Row 2k
50 Alternating Pistols
30 Cleans 185

44

121316

Barbell.
warm up complex of: 1 full snatch + 1 pocket snatch + 1 snatch balance
45-75-95-115-135
Snatch:
140x2-155-165-175-180-180-180-140x2-155-165. No misses!

Strength:
A) 2 Front Squats+ 4 Back Squats. 4 sets at 220.
B) 4x5RM strict pullup. 5RM @ 20kg.

Conditioning:
FRANDMANDA
21 thrusters 95
9 muscle ups
15 thrusters 95
7 muscle ups
9 thruster 95
5 muscle ups

Skills: bar muscle ups, hand stand hold, pistols, double unders.

45

Great Day!

121317

warmup:
row 1km @ 80%
Smash t spine, couch stretch, shoulder mobility, three way lower body mobility, smash all other tight areas.
Handstand Pushups ( strict) 3x10
Double Unders 3x ME
Bar Muscle Ups ( didnt count reps, just getting more practice)

Barbell-
Barbell Warmup:
1 snatch + 1 pocket snatch + 1 OHS. 45-75-95-115
1 clean + 1 pocket clean + 1 jerk. 115-135
Clean and Jerk.
135x2-155x2-175x2-185x2+1-200-225-235-240-245-185-210-225-240

Strength
A) Glute Ham Raise 4x10
B) Pendlay Row 4x6

Conditioning:
5 push press @ 185 ( no racks allowed!)
15 burpees
run 1 full set of stairs.

4 rounds!!

46

131218

Barbell
5x every minute on the minute ( 6 sets total): 2 power snatch + 2 overhead squats 125+ 5 burpees

5x every minute on the minute ( 6 sets total): 2 power clean+2 push jerk 165+5 chest to bar pullups

Strength:
Front Squat+ Back Squat: 4x2+4@205

Conditioning:
2008 Deadlift Burpee
5 rounds for time
295 DL x 5
10 burpees
3:50

131220
Barbell
Snatch
135-145-155-165-175-185-190(f)-190(f)-175

Strength:
A) 2 Snatch Grip Push Press+ 2 Overhead Squats. 4 sets at 165
B) SNatch Grip RDL 195x4x6

Conditioning:
-For time-
Row 800m
15 Ring Dips
15 KBS
Row 400m
20 Ring Dips
20 KBS
Row 200m
25 Ring Dips
25 KBS
11:04

47

131221

Babrbell
C&J
165-185-205-225-235-245-250-265 ( missed jerk)

strength
Front Squat ( 3 counts down, 3 count in hole, 3 count ascent)
185x3x5

Fran- 3:38

48

131223

lots of AM mobility

Skill warmup:
1a) Ring muscle up 5x5
1b) double unders 5x20
2a) hspu 2x10
2b) pistols 2x10

Barbell-
A) warmup:1 pocket snatch+1 snatch+1 snatch balance
45-65-85-105-125
B) 1 Pocket Snatch + 1 Snatch
135-145-155-170-175
C) Every 45 seconds for Three minutes: 1 pocket snatch + 1 snatch at 150.

Strength-
A) Pullups 3x20
B) 20RM Front Rant Rack Walking Lunges 105-115-125

Conditioning:
5 rounds for total working time ( 7:40)
15 burpees
20 wall balls
1 minute rest

49

Barbell-
1)1 Clean from hip+ 1 from floor+1 jerk.
115-135-155-175-195-215-235-240
2) Every minute on the minute with 85% ( 205) for 5 mins. ( 6 total sets). Missed 1 clean from hip, 0 cleans from floor and 0 jerks.

Strength/Skill
A) 5 Strict Deficit HSPU+ ME kipping DHSPU. +2/3/2
B) 3x5 Box Jump for Max Height. up to 39

Conditioning: 12 min AMrap
100 DU
20TTB
20 C&J 115
75 DU
20 TTB
15 c&j 155
50 DU
20 TTB
10 C&J 185.

Score: Four reps at 185

50

  1. Hang Clean-
    180x2 Every minute on the minute for 5 mins.

  2. High Bar Back Squat
    135-185x3
    205-225x2
    245-265-285-305-325x1
    335xf

  3. Conditioning
    5 rounds, 2:00 each.
    15 deadlifts at 135
    1 set max rep unbroken muscle ups

10-5-5-4-4 muscle ups.

PRd my UB muscle ups at 13 while warming up for this wod.

51

131227

  1. Snatch
    up to 175

2a) Complex of: 3 strict press + 4 push press. 115-135-145-150
2b) Alternating Pistols 4x10 per side

Conditioning
3 snatches 115
6 chest to bar
9 burpees
6 snatches
9 chest to bar
12 burpees
9 snatches
12 chest to bar
15 burpees
12 snatches
15 chest to bar
18 burpees
15 snatches
18 chest to bar
21 burpees

131228

  1. C&J
    135-165-185-205-225-235 ( 90 seconds rest)

  2. Front Squat
    185-205x3
    225x2
    245-265-285-305-315x1 ( PR)

6min AMRAP
5 Deadlifts 275
10 Burpees
50 Double Unders
rest 4 mins.
6 min amrap
hang squat clean 185x4
8 strict hspu
rest 4 min
6 min amrap
Amanda Ladder
2 snatches 135
2 muscle ups
4 snatches
4 muscle ups
etc

52

Great Day.

131229

Barbell

Snatch from hip-
135-145-155-165-170-175-180-185-190x2, 195x1
165x2 every minute on the minute for 6 sets.

Strength and Skill

A) Toes to Barx 20-17-14
B) Front Rack Walking Lunge 20RM @ 145

Conditioning:
13 minute AMRAP
30 Overhead Squats 95
30 Burpees
20 Overhead Squats 125
20 burpees
10 overhead squats 165
10 burpees
20 muscle ups.

score: 10 muscle ups

53

Three sets not for time:
hspu, double under, alternating pistols

Barbell: 2 High Hang Cleans + 1 jerk
135-165-185-205-225-235-240
Every minute on the minute for 5 mins with 195 ( no misses)

Strength and Skill
A) Muscle ups + Ring Dips. 4x 6+8, 6+6, 6+4, 6+5
B) Back Squats 230-245-245x8, 260x5

Conditioning:
2x 2krow
7:53, 7:52

54

I’ve also been taking a look at the Outlaw site. How long are your workouts taking you?

55

[quote]PB Andy wrote:
I’ve also been taking a look at the Outlaw site. How long are your workouts taking you?[/quote]

Usually an hour and a half to two hours to complete the work from the blog, plus 15 mins to a half hour of mobility work and skill practice beforehand.

140101

Barbell-
Power Snatch 2rm
115-135-145-155-165-170-175-180x2 ( as ugly as possible, should have quit at 175), 185x1

145x7-7-6

Strength-
A) 3 Strict Press + 5 Push Press. 135-145-150
B) Snatch Grip RDL 3x10@140

Conditioning:
3 rounds for time-
10 front squats 205 ( no racks)
50 double unders
15 chest to bar

11:23

56

Re-did yesterdays metcon, as I wasn’t happy with my score, stimulus or focus on it yesterday. Also bumped the front squat up.

Three rounds for time:
10 Front Squats 225
50 Double Unders
15 Pullups

12:15

57

140103

Barbell-
Power Clean and Push Jerk 2RM
135-155-175-195-220

175x7-6-5

Strength and Skill
A) Back Squat 230x8, 245x8,260x8,275x5

B) Strict HSPU 4x10

Conditioning:
12 minutes ever minute on the minute:
10 burpees
AMRAP double unders

58

140104

Snatch up to 190
Clean and Jerk up to 245
Front Squat up to 270x3

14 power snatches 95
14 high box jumps
14 power snatches
14 high box jumps
7 muscle ups
7 power snatches 145
7 high box jumps
7 power snatches
7 high box jumps
7 muscle ups
12:23

140106

Mid Hang Snatch 2rm @ 187
Every minute on the minute for 5 mins 160x2

A) pullups 19-16-19
B) Front Rack Walking Lunges 20rm @ 155

Conditioning:
Against a 10 minute clock…

4 rounds
10 shoulder to overhead 135
15 toe to bar
50 double unders

AMRAP bar burpees with remaining itme.
ScoreL 14 burpees

59

Jan 7th 2014. Day 1

  1. 1 High Hang Clean + 1 Clean + 2 jerks @ 240

  2. Front Squat 290x2
    3a) Press 115x13-12-10-7-10
    3b) strict pullups 13-12-10-9-12

  3. 100 burpees for time
    ** every min on the min perform 15 double unders

1 hour of power yoga

Jan 8th, Day 2

  1. Snatch every min on the min 165x2x1, 170x6x1
  2. Power Clean and Jerk every min on the min 205x6x1
  3. Back Squat 300x1
  4. “Amanda”
    9-7-5
    muscle up
    snatch 135
    Time: 6:17
  • 30 minutes mobility

Jan 9th, Day 3.

  • pistols and bar muscle ups
  1. Front Squat 270x1
    2a) Deadlift 335x5
    2b) Close grip Bench 225x5
  2. For time:
    Row 1000m
    then 15-12-9
    Deadlift 275
    Box Jump 30 inches
    Timw: 13:10

Jan 10th, Day 4

  • 30 mins mobility
  1. 1 high hang snatch+ 1 power snatch from floor. 8 sets at 165
  2. Back Squat 302.5x1
    3a) Strict Pullups 3x5 +25ls
    3b) Reverse Hyper 3x10

Jan 11th, Day 5
1)Snatch 175x1
2)Clean and Jerk 250x1
3) Front Squat 275x3
4a) HSPU 3x10
4b) GHR 3x10
2 mins work, 3 mins rest…
A. 4 muscle ups, 8 deadlifts at 225
B. 4 power cleans 185, 8 pullups
C.4 front squats 155, 8 toe to bar
D. 4 powe snatch 135, 20 double unders

Jan 12th, 2014. Day 6.

  • 30 mins mobility ( no skill practice)
  1. Back Squat 315x1
  2. 400 double unders ( 7:25)

Jan 13th, Day 7

  • 20 min mobility
  1. High Hang Snatch 165x3, 145x5x3
  2. Back Squat 315
  3. Deficit HSPU 3x5

Evening:

  • 20 minutes mobility
  • pistols, double unders
  • Pullups: 20 seconds work, 40 seconds rest. 4 sets.

Jan 14th, Day 8
Pistols, bar muscle ups

  1. Snatch 160x6x1 ( every 60 seconds)
  2. Clean and Jerk 225x2x1, 230x2x1,235x1,240x1 ( 60 seconds rest)
  3. Front Squat 275x1
  4. 7 min amrap
    2 front squats 225
    2 muscle ups
    9+1 rounds

Jan 15th, Day 9

  • mobility, pistols, double unders
    HSPU: 1 min strict reps, 1 min rest, 1 min kipping reps
  1. Block Snatch from knee 190x1
  2. Block Clean and Jerk 245x1
  3. Back Squat 340x1
  4. 50 pullups for time in 2:20

jan 16th, Day 10

  • pistols and bar muscleups
    *mobility
  1. front squat 290x1

2a) Deadlift 345x5
2b) CLose grip bench 230x5

21-15-9
KB Swing
Ring Dips

  • run one lap of the building including stairs

Jan 17th,
warmup mobility+ double unders
3x10 toe to bar, 3x4 muscle ups

  1. 1 snatch + 1 pocket snatch + 1 overhead squat. 155 x 4 sets
  2. Back Squat 315x2
    3a) Strict Pullups 3x5 + 30lbs
    3b) GHR 3x10

Jan 18th
*30 min mobility

  1. Snatch 175x2x1
  2. Clean and Jerk 250x1
  3. Front Squat 290x1, 275x2
  4. 6 min AMRAP
    20lbs wall balls
    ** every min on the minute ( 7 total reps): 1 clean and jerk at 200lbs

Jan 19th
*20 minutes mobility
double unders and toe to bar 3x
HSPU. 2 sets of: 5 strict + max kipping ( 10, 13)
1)Back Squat 340x1
2) 3 min AMRAP:
Muscle ups.
21 reps
3) 3 min AMRAP:
Double Unders
didn’t count reps

Jan 20th, Day 15

  • 20 min mobility
    dynamic drills
    pistols and bar MU
    Pullups: 20s work, 40s rest. 4 sets.

  1. Mid Hang Snatch 175x2,180x1

  2. Back Squat 315x1

  3. 5 rounds for time
    3 Back Squats 250
    10 Pullups
    4:52

  4. Burpees. 5 sets of 2mins with 20 burpees as fast as possible at the top of each two min interval, rest remainder of interval.

Jan 21st, Day 16
*20 min mobility

  1. HighHangSnatch 135x8x1
  2. High Hang clean and jerk 225x10x1
    3)front squat 300x1
    4a) toe to bar 3x10
    4b) reverse hyper 3x10

12 min AMRAP
5 Shoulder to Overhead
Row 400m

  • increase shoulder to overhead weights by 10lbs each round.
    SCORE: 175+ 100m row

5 sets of 2 mins: 25 burpees as fast as possible, rest remainder of interval.

Jan 22nd, Day 17th
No skills

  1. Block Snatch 175x1,180x1
  2. Block CLena and Jerk 235 for 1 clean + 4 jerks
  3. Back Squat 320x1

25 Pullups in 50s
rest 90seconds
25 pullups in 61s

60

jan 23, Day 18

Skills:
toes to bar, ring muscle up, double unders

Neuromuscular warmup: Snatch 135x10x1 every min on the min.

  1. Front Squat 300x1
    2a) Deadlift 365x5
    2b)Close Grip Bench 235x5

  2. 6 min AMRAP
    9 deadlifts 225
    9 strict hspu
    6 rounds+1 DL

  3. 12 Burpees every minute on the minute for 5.