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631 Workout Posts
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Did outlaw oly and outlaw strength prior, want to get close to 3 min in the future...30 Muscle-ups 3 mins 45 secs -
Second WOD of day. 5 rds in 3 min, 13 rds in 10 min. Finished w/ 21. 4 rd PR. Unbroken everything. I credit the outlaw/ weight loss/ veggies...21 rounds of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 2 pood
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Got some Starbucks and busted this one out in the Garage quick style... "Nate" in a few hours...30 Squat Snatches 135 lbs
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Paced Miles @ 90% done on winding course in and out of the gym w lots of turns, thinkin at least 20 sec faster on a straight forward track. My bench press was weak!!! Dips may have played a part but still pretty sad. Couple inches form 285#.1 mi Runs 6 mins 17 secs 3 Power Cleans 265 lbs 1 mi Runs 6 mins 32 secs 20 Max Effort Ring Dips 22 Max Effort Ring Dips 19 Max Effort Ring Dips 1 mi Runs 6 mins 50 secs 1 Bench Press 275 lbs
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doubles went smooth beside fixing knot in 2nd round. satisfied with this performance8 rounds of: 15 Ground-to-Shoulders 95 lbs 30 Double Unders plus a partial round of: 15 Ground-to-Shoulders 95 lbs 23 Double Unders
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10 min post Fran, disapointed in my recovery for this one... HR would not come down.5 rounds of: 12 Deadlifts 155 lbs 9 Hang Power Cleans 155 lbs 6 Push Jerks 155 lbs
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Worked 10 Min to establish 1rm OHS. 280 easy. 300# jerk easy lost it on way back up, weight loss plus flu may be taking its toll. Conditioning was Fran rest 10 min then DT. Gamed Fran a little bit, unbroken and smooth but didnt push the pace.21 Thrusters 95 lbs 21 Pull-ups 15 Thrusters 95 lbs 15 Pull-ups 9 Thrusters 95 lbs 9 Pull-ups
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Did approx distances @ park200 m Runs Rests 1 min 200 m Runs Rests 1 min 200 m Runs Rests 1 min 200 m Runs Rests 1 min 400 m Runs Rests 1 min 30 secs 400 m Runs Rests 1 min 30 secs 400 m Runs Rests 1 min 30 secs 400 m Runs Rests 1 min 30 secs
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1) Snatch: 2X2 @ 165, 2X2 @ 195, 2X1 @ 205, 2X1 @ 215, 4X1 @ 195 – 2a) 3X5 Snatch First-Pull 335 2b) 3X5 Behind the Neck Snatch Grip Push Press – 22550 Kettlebell Swings 32 kg 50 ft Handstand Walks 15 Toes-to-bars 50 ft Handstand Walks 15 Toes-to-bars 50 ft Handstand Walks 15 Toes-to-bars 30 Kettlebell Swings 32 kg
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@ Skyline Ran hard then walked back for rest, Times approx6 rounds of: 1 400 m Run
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) Every 30 seconds for 4:30 (10 total reps): 1 Power Snatch + 1 Hang Snatch (full squat) @185 *rest 2 minutes 2) Every 40 seconds for 6:00 minutes (10 total reps): 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 245 7 min Amrap5 rounds of: 7 Muscle Up (Bar)s 30 Double Unders
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Scaled up to 135# Started with 10x1 snatch from the high blocks, PRd at 210# then 10x1 clean from the high blocks, worked to 265, kept it smooth then ten min emom 1 ps plus 2 quick ohs 185# fast and smooth. Followed by WOD. Box jumps were difficult21 Split Snatches 115 lbs 21 Box Jump (30 in.)s 15 Split Snatches 115 lbs 15 Box Jump (30 in.)s 9 Split Snatches 115 lbs 9 Box Jump (30 in.)s
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Slowed a lil due to training volume etc... all in all sucessful.10 mi Runs 90 mins
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1) Clean and Jerk: 2X2 @ 215, 2X2 @ 245, 2X1 @ 275, 2X1 @ 290, 4X1 @ 245 2a) 3X5 Pendlay Row – 265 2b) 3X5 Jumping Good Mornings –155 Strength High Bar Back Squat: 1X5 @ 340, 2X3 @ 360, 2X2@385 , 2X1 @ 385 – rest 2:00 All rounds unbroken and fast on conditioning :56-:005 rounds of: 20 Chest-to-bar Pull-ups 200 m Runs 20 Wall Balls 20 lbs Rests
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1) Snatch: 2X2 @ 165, 2X2 @ 185, 2X1 @ 205, 2X1 @ 215, 4X1 @ 185 – 2a) 3X5 Snatch Deadlift (stopping at the knees) – 315 2b) 3X5 Behind the Neck Snatch Grip Push Press – 225 Forgot to record time on WOD.30 Toes-to-bars 20 Double Kettlebell Thrusters 48 kg 1 km Rows 20 Double Kettlebell Thrusters 48 kg 30 Toes-to-bars
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