Outlaw Log

Training Training Logs
121
  1. High Hang Snatch
    20-40-50-60-70x2x3, 80x5x2
  2. Snatch Balance
    40-60-80x2x3
  3. B Sq 130x6x2 paused with 2 min rest
    4a) Standing D-Bell Press 4x15
    4b) Strict Pullups 5x12 bw only
122

Had to train at a commercial gym.

  1. Clean from below knee blocks (my worst position)
    225x2x2, 235x2x2
  2. Rack Jerk
    135x2x2
    165x2x2
    185x2x2
    205x2x2
    225x2x2
    235x2x2
    250x2x1
    225x2x2
  3. RDL 315x3x5
    4a) strict toe to bar 3x10
    4b) plank 1 min
123
  1. Snatch 75kg ( 75%) x5x3
  2. Snatch Balance
    50x3, 70x2,90x2x1,100x1
  3. Back squat 130x6x3
    4a) Flat D-Bell Press 60-70-80x10, 100x5
    4b) Strict Pullups 4x10
124

April 4, 7AM

  1. Snatch
    20x2x2, 40x2x2, 50x2x2,60x2x2,70x2x2,80x2x1,90x2x1
  2. CJ
    70x2x2,80x2x2,90x2x2,100x2x1,110x2x1
  3. arms and ab three set each

Getting my adipower this afternoon, probably do some light natching and cleaning to practice with them this evening!

125

April 4th, 5PM ( all lbs)

  1. Snatch
    135x2x1, 145x2x1,155x2x1,165xx1,185x3x1
  2. B Sq 285x6x2 beltless, with long pause and 2 min rest
  3. Pullups 3x12
126

April 5th AM

  1. CJ
    all lbs
    115x3x2, 135x2x1,185x2x1,205x2x1, 225x1,245x1,255x3x1, 205x12x1 emotm
  2. Deadlift 435x5
  3. Press 150x3x3,115x3x8
127

April 6th

  1. Mobilize
  2. Snatch
    20kg-40kg-50-60-70x2x2
    80x2x1,90x2x1
    3a) Back Squat 130x6x4
    3b) Close Grip Bench 230x5x5
    4a) Pullups 3x10
    4b) GHR 3x10
    4c) Ring Dips 3x10
128
  1. First Position CLean an jerk with 3 second pauses at 100kgx8x1
  2. Deadlift 200kgx5
    3a) Press 150lbsx5, 120lbsx3x8
    3b) Pendlay Row 3x8 @ 70kg
    Rest a few hours
  3. 8 mins strict muscle ups: =30
  4. 15 mins AMRAP
    15 wall ball
    12 KBS
    9 HSPU
    6 rouns + 27 reps
129

1 ) 3 position CJ 87.5kgx8x1 emotm
2a) F Sq 122.5 kg x5 PR, 112x5x3
2b0 String Ring Dip +50lbs x 5, +25lbs x3x10
3) For time
1000m Row
30 HSPU
1000m Row
10:15
4)windgate test

130

October 11th, 2014.

1)Snatch.

First wave.
x 1 rep every 90s.
80kg-80kg-85kg-85kg-90kg-95kg
Rest 5 mins
Second wave.
x1 every 90s
85kg-85kg-90kg-90kg-95kg-95kg-100kg-108kg ( PR)

  1. Clean and Jerk
    First wave.
    x1 on 120s
    105kg-105kg-110kg-110kg-115kg-120kg-125kg
    five minutes rest
    110kg-110kg-115kg-115kg-120kg-125kg

  2. Front squat x1 ( lbs)
    135-205-225-255-295-225-255-275-295-315-330
    Lots of mobility before and after

October 12th, 2014

  1. Push Press
    95kgx10, 87.5kgx10,82.5kgx10

  2. Back Squat
    132.5kgx10, 127.5kgx10,115kgx10

  3. Close Grip Bench
    107.25kgx8, 100kgx10,90kgx10

  4. Strict Press
    up to 68kgx10, no downsets.

131

October 11th
Snatch x 1 rep every 90 seconds. Weights in KGs
80-80-85-85-90-95-85-85-90-90-95-95-100-108 ( PR)

CJ x 1 rep every 120 seconds. Weights in KGs.
105-105-110-110-115-120-125-110-110-115-115-120-125

Front Squat x 1. Weights in lbs
135-205-225-255-295-225-255-275-295-315-330

October 12th
All weights in KGs today.

  1. Push Press
    93.5x10, 87.5x10, 82.5x10

  2. Back Squat
    132.25x10, 127.5x10, 115x10

  3. Close Grip Bench
    107.5x10,100x10,90x10

  4. Strict Press
    up to 68kgx10, no down sets.

132
  1. Hang Power Snatch
    up to 85kgx5 ( last three full catch), 80kgx5, 70kgx3x5
  2. Snatch Deadlift
    130kgx10, 120kgx10,110kgx10
  3. RDL
    140kgx10,130kgx2x10
    4a) Barbell Row 165x10,155x10,145x10,135x2x10
    4b) GHR 5x10
    5a) Fat Bar Pullups 5x10
    5b) GHD Sit Up 5x10
133
  1. Push press 185 x 5 x10
  2. Back squat 260 x 5 x10
  3. Close Grip Bench 207.5 x 4 x10
  4. Strict Press 135x3x10
134

  1. Hang Power Clean
    110kgx5RM, 100kgx10, 95kgx10

  2. Clean DL
    160kgx10RM, 140kgx2x10

3a) Pullups 3x10
3b) GHR 3x10
3c) abs wheel 3x10

135

Oct 18th

  1. Snatchx 1 every 90s
    85kgx3x1
    90kgx3x1
    95kgx3x1
    100kgx2x1
    105kgx 1 miss, 1 make
    110kgx1
    90kgx1
    95kgx1
    100kgx2x1

30 mins break.

  1. Clean and Jerk on 120s
    105kgx3x1
    110kgx3x1
    115kgx1
    117.5kgx1
    122.5kgx3x1
    125kgx1
    127.5kgx1
    130kgx1
    132.5kg x clean, missed jerk
136

1:00PM 1 hour yoga

4:00PM lifting ( all in lbs today)

  1. Push Press
    210x9, 200x10, 190x10
  2. Back Squat
    300x10,8,7
  3. Bench Press
    235x10,220x10,210x10
  4. Press
    152.5x10, 135x2x10
    some dips and abs
137

  1. Hang Power Snatch
    82.5x5,77.5x5,72.5x5

  2. Snatch Deadlift
    140x8,120x2x10

  3. RDL
    150x10, 130x2x10

4a) BB Row
80x10,75x10,70x10
4b) GHR 3x12

  1. Pullups 3x10
138

Oct 22

  1. Push Press 190x5x10
  2. Back Squat 275x5x10
  3. Bench 210x3x10
  4. Press 135x3x10
139

Oct 23.

  1. Hang Power Clean 5x5 2 95kg
  2. RDL 130x5x10
    3a) BB Row 70x5x10
    3b) Glute Ham raise 5x10
    4a) Pullups 4x10
    4b) Abs 4x
140

Oct 15th
1)Snatch on 90s
85x3x1
90x3x1
95x3x1
100x12x1 ( projected opener)

  1. Clean and Jerk on 120s
    105x2x1
    110x2x1
    115x2x1
    120x2x1
    125x3x1
    110x1
    115x1
    120x3x1