Outlaw Log

Training Training Logs
61

Jan 24, Day 19 of daily squatting
6:30AM
20 mins mobility
skills: double unders ( new rope! feels like my doubles are smooth as avocado) pistols, bar MU

  1. Snatch every minute on the minute for 13 minutes: 160x1

  2. Back Squat 320x1

3a) Strict Pullups 3x5 @ +35lbs ( difficult, not sure if i could add +5lbs next week)
3b) GHR 3x10

2:00PM
Every Minute on the minute for 12 minutes:
10 burpees+ AMRAP double unders for remainder of minute

62

Jan 25th
30 minutes of mobility
No skills

  1. Clean and Jerk 225x1 every minute on the minute for 12 minutes
  2. Front Squat 300x1
  3. Isabel 4:40
63

Jan 26th
mobility 20 mins
Skills: double unders, toes to bar, pistols

  1. Overhead Squat: 235x1
    235lbs Overhead Squat - YouTube

  2. Back Squat 335x1

  3. 10 mins of Nate
    2 muscle ups
    4 hspu
    8 KB Swing
    8 rounds+ 9 reps

64

Jan 27th
11AM
15 minutes mobility
double unders
HSPU 3x5 deficit
Pullups 4 sets of 20s work, 40s rest. ( 45 reps)

  1. Hang Snatch + Snatch Balance: 190x1
  2. Back Squat 335x1
  3. 3 RFT
    10 overhead squats 100lbs
    10 burpees

7:30PM
15 min partner WOD
Complete amrap burpees while your partner runs 1 full lap of stairs

65

Jan 28th

Quick warmup, no skills.

Snatch 135x6x1

Clean and Jerk 245x1, 230x4x1 every min on the min

Front Squat 310x1

For Time:
5-4-3-2-1
205lbs Power Clean
Muscle ups

Time: 5:15

66

Jan 29
Mobility
HSPU 1 min strict, 1 min rest, 1 min kipping

  1. Block Snatch 200x1!!

  2. Clean and Jerk ( 1+2) 3 sets at 235

  3. Back Squat 345

  4. Pullups x20 as fast as possible. Three sets with full recovery. 39s-36s-40s

67

jan 30th
6:30AM
30 minutes of mobility

  1. Snatch 135x8x1
  2. Front squat 300x1
    3a) Deadlift 375x5
    3b) Close Grip Bench 240x5

Noon:
three rounds not for time;
12 toe to bar
30 double unders
full rest

three rounds, for time:
10 strict pullups
10 strict hspu
10 strict ring dips

4:31

68

Jan 31st.

Did a lot today…

11am
30 min mobility, some double unders and bar muscle ups

  1. Snatch
    165x5x1 every min on the min
    170x5x1 every min on the min

  2. Back Squat 320x1

3a) Strict Pullup 3x5 @ bw+40lbs
3b) Glute Ham Raise 6x10

  1. Burpees. 5 sets of 20 every 2 min on the 2 min. All sets between 30s and 40s.

A few hours later…

  1. Push Press 135-165-185-205-215-235x1 ( +10lbs PR)
  2. 40s on, 20s off for 10 minutes of:
    20lbs wallballs to a 10 foot target
69

Feb 1

  1. Snatch 135x4x1 every min
    145x4x1 every min
  2. Clean and Jerk 230x10x1 every min on the min ( difficult)
  3. Front Squat 275x1 ( first front squat day below 300 in a long time)
  4. 20 clean and jerks at 135 in 1:44
70

Feb 2nd

Mobility
Skills- Double Unders 3x50, toes to bar 3x12, pistols 3x8, muscle ups 3x5, hspu 2x13

  1. Snatch Balance
    45-95-115-135-165-185x2
  2. Back Squat
    200-230-260-290-315x1
    275x5-3-2
    *2 muscle ups in between every set of snatch balance and back squat

Feb 3rd
AM
mobility
double unders
Deficit HSPU 3x5
Pullups 4 rounds of 20s work, 40s rest. 15-13-12-10

  1. Snatch from Hip. 155x5x1 every min on the min
  2. Back Squat
    135-170-200-230-260-290x2
  3. Muscle Ups 3x6
71

*30 mins mobility
** Toes to Bar x10 + Double Unders x40. Three sets not for time.
*** Pistols 3x8 + Bar Muscle ups ( accumulate 10 total)

  1. Snatch 135x5x1
  2. High Hang Clean and Jerk 185x5x1 emotm
  3. Front Squat 260x1
  4. Close Grip Bench Press 180 ( b/w) x17 reps ( PR)
  5. Burpees. 10 reps as fast as possible every min on the min for 15 mins. best set 15s.
72

Still takin it easy…

mobility
HSPU

  1. Power Snatch 175x2x1
  2. Power Clean 205x3
    3a) Back Squat 290x1
    3b) Push Press 200x1

PM:
10 min ladder.
1 lap of stairs
10 burpees
2 laps of stairs
20 burpees
3 laps of stairs
30 burpees
etc

73

Feb 6
Nothing. Full rest.

Feb 7th.
mobility warmup
HSPU:
5 strict + 14 kipping= 19 total ( PR)
5 strict + 10 kipping= 15 total

  1. Power Clean and Push Jerk, unbroken reps ( no drop)
    100kgx3, 90kgx3x2

  2. Back Squat 320x1

3a) Strict Pullups b/wx5, 20lbsx5, +45lbsx3x5
3b) GHR 5x10

  1. Burpees x10 reps every min on the min x10 mins.
74

Feb 8th.
New training cycle.

*mobility warmup

  1. Snatch 60kg x6x1 every min on the min for a warmup
  2. Back Squat 280x5 ( conservative 5rm for week 1)
  3. 10 min AMRAP
    5 power cleans 145
    10 toe ot bar
    15 wall balls
    7 rounds + 2 power cleans
  4. 3 RFT
    20 shoulder to overhead 115
    25 pullups
    30 Kb swing

12:30

75

feb 10th

11AM
mobility + double unders, pistols, toes to bar

  1. 3 Position Snatch ( hip, above knee, floor)
    80kg!! Volume down sets ( 2 sets) at 70kg

  2. Hang Clean and Jerk ( 2 count pause at knee)
    105kgx 7 singles

  3. Back Squat
    335x1, 260x4x3

76

Metcon Monday Nights:

6PM
12 mins of 30s work, 30s rest.

  • muscle ups, burpees, doubleunders.

coached a group

7:15PM
like “Helen”
stair run
21 KBS 2pood
12 c2b pullups
3rft in 5:27

77

Feb 11

Mobility!

Ring Muscle ups x6-6-7
HSPU: up to a challenging 3 rep deficit.

  1. Front Squat 300x1
    2a) Strict Press 165x2
    2b) Strict Pullups 2x5 bw+50lbs

  2. Handstand Hold. 30s hold, 30s rest for 5 mins.

  3. 10 UB pullups every min on the min until failure.failed on 8th minute
    5a) Strict and Slow Ring Dips 3x10
    5b) Rope Climb 3x

78

12pm

  1. Power Snatch 155x5x2. emotm
  2. Full Snatch. 50kg-60kg-70kg-80kg-90kg (200lbs) x1
  3. Power Clean. Every 120 seconds. 220-220-231-231-231x1
  4. Back Squat. 340x1, 285x2x2

2pm:
Split Jerk ( attached to tendo unit measuring bar velocity and power output.
25kg-40kg-60kgx5
75kgx3 - 90kgx2
100kg x 1, 110kg (242lbs) x1

5pm:
AMRAP 20mins
Stair run with 26lbs

79
  1. Clean (all singles)
    60kg-70kg-80kg-90kg-100kg-110kg-122.5kg (PR) -125kg f - 125kgx f
  2. Front Squat
    135-155-185-215-245x2
    265-285-300x1
    225x2x5
80
  • mobility
    ** toes to bar and double unders
  1. Snatch. 82.5kg x 5 x 1
    2a) Back Squat 315x2, 275x3x3
    2b) Close Grip Bench 250x3
  2. EMOTM for 10
    3 muscle ups
    15 double unders