Outlaw Log

Training Training Logs
141

Nov 4th

  1. Behind the neck Push Press medium Grip
    185x8, 175x8, 165x8

  2. Back Squat with 2s pause
    275x10, 260x10, 245x10

3a) Floor Press w/ 2s pause
200x10,190x10,180x10
3b) RDL
275x3x8

142
  1. Pause below knee snatch + high hang snatch
    35x1+1
    42.5x1+1
    55x1+!
    65x1+1
    75X1+1 ( 2 sets)
    80x1+1
    Snatch
    85x2x1
    90x2x1
    95x2x1
    100x2x1
  2. BTN Jerk
    40-55-70-82.5x2
    3)CJ
    60x3
    70x2
    85x2
    97.5x3
    105x2
    110x2x1
    Clean only
    115x1
    120x1
    125x1
    130x1
  3. CLean Pull
    137x 2 x 3 sets
  4. dips and pullups
143

all weights in lbs today.

  1. 2 Snatch Push Press + 1 Drop Snatch
    45-70-95-120-140-165-185

  2. Snatch
    105x3, 135x3, 155x2, 180x3, 190x2x2,195x2
    200x2, 210-220-230x1

  3. Hang Clean + Jerk
    95x1+4, 115x1+3, 145x1+2, 175x1+2, 205x1+2, 215x1+2
    Full Clean and Jerk
    225-240-255-270-280x1

  4. Snatch Pulls
    240x3x2

  5. Pullups 5x10xbodyweight only

  6. 5x4 Box Jump up to 4RM at 48inches

144

All weights in lbs. At commercial gym today.

  1. Behind the Neck Push Press medium grip.
    205x5, 195x5, 185x5

  2. Back Squat with 2s Pause
    285x10, 270x10, 255x10

  3. RDL 255x3x10

4a) Floor Press
210x10, 190x2x10
4b) Pullups 3x10

  1. 10 minutes of biceps, triceps and upper back
145

in lbs.
Nov 12th

  1. 1 Snatch with pause below knee + 1 high hang snatch
    70-95-120-145-165-175
  2. Full Snatch
    185-195-205-215-225
  3. BTN Jerk
    95-120-150-185x2
  4. Clean and Jerk
    135x3,160x3,190x2,220x3,230x2x2,240x2,260x1,280x1
  5. Clean Pulls
    300x3x2

Nov 13th

  1. Front Squat with 2s Pause.
    260x5RM, 245x5,230x5
  2. Push Press
    200x10, 190x10,180x10
  3. Clean DL
    405x5,385x5,365x5
    4a) Pullups 3x10
    4b) GHR 3x10
146

Nov 15th

  1. Snatch up to 230
  2. CJ up to 280
  3. Back Squat 320x5,305x5,290x5

Nov 17th

  1. 2 Snatch Push Press + 1 Drop Snatch
    70-95-120-145-165-185

  2. Snatch
    110x3, 135x3,155x2,180x3, 192x2, 195x1,205x1, 215x1,225x1

  3. Clean and Jerk
    85x1+4
    110x1+3
    145x1+2
    175x1+2
    205x1+2x2
    215x1
    230x1
    250x1
    270x1
    300x1

  4. Snatch Pulls 240x3x2

Nov 18th

  1. BTN Push Press medium grip
    210x5,200x5,190x5
  2. Back Squat
    305x10, 290x10,275x10
    3a) Close Grip Bench
    235x8,220x8,205x8
    3b) RDL 275x3x8
147

Nov 19th

  1. Snatch + Pocket Snatch
    45-75-95-115-135-155-175 ( two sets each)
    Full Snatch only
    185-195-205-215-225-235
    185-195-205-215-225
    185-200-215

  2. Clean and Jerk all singles
    135-160-190-215-230-250-270-285-300 missed jerk

  3. Clean Pulls 300x3x2

  4. barbell row 5x10 60kg

Nov 20th

  1. Front Squat with 2s Pause
    265x5RM, 250x5, 230x5

2a) Push Press front rack
210x8, 190x2x8
2b) Pullups 5x10
3a) Glute Ham Raise 3x12
3b) 100 BPAs

148

1 week out.

  1. Snatch (kgs)
    20-30-40x3 from pockets
    60x2x1
    65x2x1
    70x2x1
    75x2x1
    80x2x1
    85x2x1
    90x2x1
    95x2x1
    100x1
    105x1
    111x0,0,1 ( PR)

  2. Clean and Jerk
    70-80-90x2x1
    100-110-120-127.5-132.5-120-125-130

149

Nov 24th

  1. Snatch up to 105kg ( planned second attempt)
  2. Clean and Jerk up to 130kg ( planned second attempt)

Nov 26th

  1. Snatch up to planned first attempt 100kg
    http://scontent-a.cdninstagram.com/hphotos-xaf1/t50.2886-16/10831248_592902730839527_797185133_n.mp4

  2. C+J up to planned first attempt 125kg
    http://scontent-b.cdninstagram.com/hphotos-xaf1/t50.2886-16/10820548_1514567622147140_2024955064_n.mp4

150
  • Dynamic Warmup
  • 3 Slow Rounds of: 10 Pullups, 10 Dips, 10 Situps, 10 Overhead Squats

  1. Clean x 1 up to 305
    http://scontent-a.cdninstagram.com/hphotos-xaf1/t50.2886-16/10920037_1464829117072846_766726991_n.mp4

  2. Front Squat x1 up to 330x1, and a miss at 350

  3. Max Effort 1km Row in 3:18 ( PR by -5 seconds)

151

Jan 13th

*Dynamic warmup

  • 3 slow rounds of: 10 reverse hypers, 10 dips, 10 pullups, 1 minute plank.
  1. Front Squat 300x3
  2. 4 Rounds for total reps:
    2:00 to complete…
    200m Sprint
    Max rep push press 135
    2:00 rest
    Total reps: 71 ( 21+18+17+15)

Jan 14th
*Dynamic warmup

  • 3 slow rounds of: 10 reverse hypers, 10 dips, 10 pullups, 1 minute plank.
  1. Power Clean max at 275 ( new PR)
  2. For time:
    10-8-6-4-2
    Hang Power Clean 190
  • between each round complete 50m carry with 100lbs medball on shoulder
    10:20
152

Jan 15th
*Dynamic warmup

  1. Front Squat 270x5x3
  2. Bench Press up to 275x2
  3. 50 Strict Pullups for time in 4:10

Jan 16th
*dynamic warmup

  1. Power Clean 225x5x3
  2. 10 min AMRAP
    7 D-Bell Rows 50lbs
    7 D-Bell Hang Power Cleans 50lbs
    7 D-Bell Push Presses 50lbs
    9 Rounds + 14 reps
153

Jan 17th
*Dynamic warmup
*3 Rounds of 10 Pullups, 10 Situps, 10 Air Squats

  1. 5 Rounds for total reps.
    :30s AMRAP Front Squat 195
    1:00 Rest
    :30s AMRAP Bench Press 195
    1:00 Rest
    :30s to complete a 100m Sprint
    1:00 Rest
    Score: 85 total reps of FSq and Bench