Outlaw Log

Training Training Logs
81
  1. Snatch 80kgx5x1, 82.5kgx1, 85kgx1
  2. Clean and Jerk 110kgx5x1
  3. Back Squat 315x2, no volume today.
  4. 10 min amrap
    5 deadlifts 275
    10 pullups
    15 double unders
    6 rounds + 10 reps
82

mobility.

  1. every min in the min for 8 min:
    5 strict hspu
    15 double unders
  2. High Hang Snatch 80kgx3x1
  3. Back Squat 155kgx1
  4. 5min AMRAP: bodyweight back squat (80kg) x 65 reps.
  5. 10 min every min on the min.
    Even: 10 strict ring dips
    Odd: 10 strict pullups
83

Feb 17th
mobility

Emotm 5 mins
3 muscle ups
15 double unders

Three sets, not for time:
10 toes to bar
15 double unders

  1. Clean and Jerk from Blocks. 122.5kgx1 new PR
    270lbs Clean and jerk from blocks. - YouTube

  2. Back Squat 150kgx1, 120kgx5x3

  3. 10 min AMRAP
    40 KB Swings 2pood
    30 Double Unders
    20 Pistols ( 10 per leg)
    3 rounds+ 5 double unders

84

Feb 18th
mobility warmup

  • Emotm 5 mins
    5 strict HSPU as free as possible
    15 DU
    ** three sets not for time
    12 GHD sit ups
    10 pistols
    20 DU
  1. Front Squat 145kg ( PR), 105kgx2x4
  2. Strict Press 125lbsx5x5
    3a) Ring Dips 3x12
    3b) Toe to bar 3x10
  3. some muscle ups for a photo opportunity
85

Feb 19th
*mobility
** three sets not for time:
5 muscle ups
30 double unders
*** three sets not for time:
10 toe to bar
30 double unders

  1. Block Snatch
    20-30-40-50-60-70-80-93.5( PR)
    205lbs Block Snatch - YouTube
    2a) Back Squat 145kgx1, 120kgx6x2
    2b) Pull ups 5x10
  2. Burpees. 10 every min on the min for ten mins. (AMRAP last minute: 30 burpees)
86

Feb 20th
*mobility.
** Accumulate 150DU
***HSPU: up to a 3rm deficit. PRd with one red, one yellow and 2 15lbs bumpers under hands

  1. CJ singles.
    60-70-80-90-100-110-110-110-110-110
  2. F Sq singles
    70-80-90-100-110-120-130-120
  3. 5min AMRAP
    165lbs clean and jerk.
    → 35ish reps. Somewhere between 35 and 37.
87

6:15 AM. 2014/2/21
*mobility warmup
Three sets, not for time. (skills)
6 muscle ups
10 toe to bar
40 double unders

  1. Back squat 150 x1, 155x1, 130x3x2
    2a) Close Grip Bench 95kgx5x5
    2b) Strict Pullups 5x10
88

21st again, noon time.

  • HS walk and triple under practice

HSPU 2x 5 strict + 10 kipping

  1. 5 min AMRAP
    3 Heavy Thrusters ( used 135/85)
    5 High Box Jumps 30’

6+4 reps.

89

Feb 22
Snatch 82.5x5x1
CJ 115x2x1
B Sq 160x1
5 Rounds for time:
3 push press 185 ( must come from ground)
10 burpees
4:51

90
  • mobility
    ** Three sets not for time: 5 muscle ups + 30 DU
    *** 3 sets, not for time: 10 pistols, 10 TTB
    **** emotm 10 mins
    Odd: 8 strict hspu
    Even: 8 strict pullups
  1. Back Squat 155kg, 110kgx3x5
  2. Sled Push!
    45s work/45s rest:
    5 rounds at 180lbs
    5 rounds at 140lbs
    5 rounds at 100lbs
    3a) GHD sit ups 3x10
    3b) Double Unders 3x30
91

Feb 24th 6AM
*mobility work 20 mins
Skills:
A- Three sets not for time of: 10 chest to bar, 30 double unders
B- Three sets not for time of: 10 pistols, 10 strict HSPU

  1. High Hang Snatch Doubles
    20-40-60-65-70-75-82.5 ( possibly a PR)
  2. 2 High Hang Cleans + 2 Jerks
    60-70-80-90-105
  3. High Bar Back Squat
    70-90-105-120-130-140-155
92

feb 24th
PM- runninn workout: 12 min of moderate pace. 3 rounds of sprinting, jogging and stairs.

Feb 25th
6:30 AM
mobility
Skills: three sets not for time of
5-6 muscle ups
10 toe to bar
accumulate 100 double unders

  1. Front Squat 130kgx1
  2. Strict Press 125x5x5
    3a) Strict Pullups 5x12
    3b) Strict Ring Dips 5x12
93

Feb 25th, PM session.

*mobility warmup

Row 500m @ 80% pace.

Row 1000m
90s rest
Row 900m
90s rest
Row 800m
90s Rest
etc.
5.5km total

21:17

94

Feb 26th 11AM
*mobility
Skills:
A- Strict HSPU 1 min max reps, 1 min rest, 1 min max reps. 15+10
B- Three sets of 10 toe to bar, 30 double unders
C- Three sets of 10 pistols, 10 chest to bar

  1. Power Snatch 70kgx4x3 emotm
  2. Block Snatch Doubles
    60-70-75-82.5-85
  3. Back squat 150x1, 130x4x2

5:10 PM
20 min stair run AMRAP

95

Feb 27th
12 PM
Skills
A: Muscle ups 6-5-5 + 100 total double unders
B: three sets of 10 strict toes to bar, 10 strict pullups

  1. Power Clean and Push Jerk 5RM @ 90kg
  2. 2 cleans + 1 Split Jerk.
    70-80-90-100-110
  3. Front squat ( all singles)
    70-90-105-120-130-135-142.5
  4. Row 2000m x 3 2:1 work to rest ratio
    1- 7:56.7
    2- 8:10.6
    3- 8:20.5
96

630am
Squat 150x1,130x7x2

Noon:
skills:
a- 3x 10 toe to bar, 30 du
b- 5x 5 deficit strict hspu, 30 du
c- 10 mins to work bar mu and pistols
1a) mclose grip bench 210x5x5
1b) deadlift 319x5x5
2a) strict ring dips 3x12+20lbs
2b) strict pullups 3x8+20lbs
3) 6 burpees every 30s for ten minutes.

97

March 1

  1. Snatch 85kgx5x1
  2. Clean and Jerk 115x3x1
  3. Back Squat 140x1
  4. Open WOD 14.1 - 348 reps.
98

March 2
Hungover.
Mobility
Skills:
A:
Muscle ups 3x6
Double Unders 100 total
B:
3x12 toes to bar and strict hspu
C: some pistols

  1. Back Squat.
    70-90-105-120-130-140-157.5x1, 140x7x1
99

March 3rd
11AM
Skill:
A: 3xf unbroken pullups, 100 total double unders
B: 10 mins to practice pistols and bar mu

  1. Complex of 1 snatch + 1 overhead squat
    20-40-50-60-70-75-80-85-90-95xf
  2. 1 hang clean + 1 front squat + 1 jerk
    70-90-100-110-115
  3. Back Squat 150x1

6PM
10 rounds of
2 laps sprinting
3 laps jogging

100

Skill
A- Muscle Up 3x6, 100 total DU
B- 3x12 Toe to bar + HSPU

  1. Front Squat 130kgx1
    2a) Strict Press 130x5x5
    2b) Strict Press 5x10
  2. 5 rounds for time
    10 strict ring dips
    20 double unders
    3:40