Outlaw Log

Training Training Logs
101

6:30 AM
Skill A: 3x15 chest to bar, 100 double unders

  1. Power Snatch 75kgx5
    2a) Snatch Pull 90kgx3x5
    2b) Snatch Balance 70kgx3x5
  2. Back Squat
    70-90-105-120-130-140-150x1 full rest.
    140x4x1, 145x2x1. Every two mins.
    100kgx21 reps
102

Wednesday PM
4:15
10-9-8-7-6-5-4-3-2-1 Thrusters at 115lbs

  • 3 burpees in between each round.
    4:29 very pleased with this.

6pm
Close Grip Bench 215lbsx5x5

103

All this afternoon.

Skill: 3x6 muscle ups and 100 double unders

  1. Power Clean and Push Jerk 92.5kgx 5 unbroken
  2. Front Squat 130kgx1
    3a) Front Squat 110kgx3x2
    3b) Strict HSPU 3x12
  3. 20 min AMRAP
    Partner 1: Row 500m
    Partner 2: amrap burpee box jump overs.
    5a) Reverse Hyper 3x12
    5b) Toes to bar 3x12
  4. Strict Ring Dips
    bwx5, +25lbsx5,+35lbsx3x5
104

Noontime
100 total double unders.
Practice pacing of OHS and C2b for 14.2

  1. Back Squat
    70-90-105-120-130-140-150-155x1
    120x6x2 with 5 second pause.
  2. Strict c2b
    5x5+25lbs
105
  1. Snatch
    20-40-50-60-70-80-85-90-95.5 ( PR!)
  2. Back Squat
    70-90-105-120-130-140 daily minimum only
  3. 14.2= 142 reps. Really poor score. Going to re test and try to go closer to 190.
106

March 9th
2PM
mobility warmup
A: 3x7 muscle ups + 100 total DU
B: 3x12 strict toe to bar and strict hspu

  1. Back Squat
    70-90-105-120-130-140 ( beltless PR)
    150-155-165 ( PR)
    120x2, 130x3x2 ( beltless and 5 second pause)
107

11am
*mobilize
3x15 chest to bar
150 double unders

1)High Block Snatch ( above knee) 85% (80kg) x 5 x 1. At the top of every other minute.
2)High Block Clean 85% (105kg) x 5 x1. At the top of every other minute
3)Jerk 105kg x5x2 at the top of every other min

4PM

  1. Front Squat 130kgx1, 110kgx3x2 paused.
    2a) Snatch Balance 3x3
    2b) Snatch Pull 3x3

6:45PM
5 KB Swing
5 Box Jumps
10 KB Swing
10 Box Jumps
15 KB swing
15 box jumps
20 KB Swing
20 Box Jumps
25 KB Swing
25 Box JUmps
30 KB Swing
30 Box JUmps
7:52

108

7AM
*mobilize
Muscle Ups 7-6-6
Double Unders 100

  1. Back Squat
    70-90-105-120-130-140 ( no belt)
    150 ( belt)
    Every two mins:
    140x3x1
    142.5x3x1
109

4PM
1a) 3x12 strict toe to bar
1b) 3x12 strict hspu
2a) Strict Press 5x5 @ 135
2b) Strict Pullups 5x10
3) 10 min AMRAP
4 strict pullups
6 strict ring dips
8 strict toe to bar
8 rounds + 13 reps

6:30PM
10 min amrap
10 wall balls
10 burpees
10 rounds + 10 reps

110

11:30AM
Mobilize

  1. Power Snatch 75kg x 6 x 2 emotm
  2. Power Clean and Jerk 95kg x 4 x 2 emotm
  3. Deadlift 180kgx5, 210kgx1
111

5PM
Mobilize
4 rounds of:
1 min strict hspu
1 min muscle ups
1 min double unders
1 min rest

Horrible, Shoulders were smoked after 1 round. ridiculous pump brah!

112

140315

Time to make some changes.
warmup

  1. EMOTM 10
    30 double unders
    10 toes to bar

  2. Back Squat 142.5x3,160x1

  3. Power Clean and Push Jerk. 90kg x 12 x 1 every min on the min

  4. Power Clean and Push Jerk 57.5kg x 4x 8 every 2 min

  5. 5 rounds for total working time
    12 Thrusters 95lbs
    Run 1.2 set of stairs
    rest 60s.
    6:14 total working time.

  6. 4 sets
    Reverse Hyper x15
    1:00 Plank

113
  1. Run 1600m ( 1 mile) for time.
  2. Emotm 10 mins.
    Odd 8 high box jumps
    even: 8 strict hspu
  3. Complex of 1 clean+ 1 hang clean + 2 front squats + 2 jerks. top set at 110kg
  4. 12 min AMRAP
    4 overhead squats 185
    8 muscle ups
    4 rnds+ 6 reps
  5. every 90 seconds for 15 minutes
    2 bear complex at 155
    100m sprint
114

Warmup
100 Double Unders
three sets of:
10 pistols per side
10 GHD sit ups
5 muscle ups + 5 strict ring dips (PUMP)

  1. Complex of 1 snatch + 1 hang snatch + 2 OHS.
    Top set at 86kg
  2. Pause Back Squat.
    140kgx3
    130kgx5x3
  3. 3 rounds of
    2 min max chest to bar
    1 min double unders
    1 min rest
  4. Nose to wall handstand hold accumulate 3:00
115

5PM

  1. Accumulate 2:00 l sit on rings
  2. 4 RFT
    100;prowler push 205
    20 KB Swing 24kg
    8:54

legs were smoked, no gas left.

116
  1. 5x500m row. 1:50 pace throughout.
  2. Power Clean and Jerk 77kgx5x5 emotm
  3. Deadlift 165kgx10, 155kgx10
    4a) Strict Press 140x5x5
    4b) Strict Press 5x10
  4. 7 min amrap
    open wod 13.4 97 reps
117

AM-
Snatch emotm up to 95kg and back down to 90kg for 5 singles
CJ emotm up to 110kg for 5 singles

PM-
14.4 = 200 total reps

EMOTM 10
3 D-Bell snatches per arm at 70lbs

118

Saturday 22
Bit of mobility, 2x50 double unders

  1. Snatch (in pounds)
    45-95-115-125-135-145-155-165x2
    175-185-195-205-210-215-220 (PR)
  2. Back Sq ( with 5 second pause)
    275x5x4
    3a) Push Press
    135-165-185-205-225x3
    3b) Strict Pullups
    5x5 with +30lbs
  3. 15 mins emotm:
    12 burpees as fast as possible
119

March 24
mobility warmup
3x toes to bar and double unders

  1. Block Snatch above knee
    20-30-40-50-60-70x2
    80-90x1
    2a) 3 Stop Snatch pull 3x3 @ 90
    2b) 3 Snatch push press + 2 ohs @90
    3a) Strict HSPU ( as free standing as possible) 3x12
    3b) Front Rack Walking Lunge 135x32
    4)10 rounds for time
    5 c2b pullups
    10 HR pushups
    15 air squats
    6:35
120
  1. Block C+J up to 120kg
  2. Strict Press 145lbsx3x5
    3a) Back Squat 102.5kgx20
    Rest 2 min
    3b) Front Squat 102.5kgx8

40 burpees
40 thrusters 45
30 burpees
30 thrusters 95
20 burpees
20 thrusters 135
10 burpees
10 thrusters 155
21:59