Archive for September, 2012

Saturday 2012.09.15

September 30, 2012

[Outlaw 120908]

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
[highlight]123, 128, 133F, 133F, 133 [/highlight]

2) 20 minutes to establish a 1RM Clean & Jerk.
[highlight]133, 143, 153FJ, 153, 158FJ, 165FJ, 168FJ. (Clean PR!) [/highlight]



20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats

[highlight]15 + 7 push-ups. 1-round PR![/highlight]

Friday 2012.09.14

September 15, 2012

[Outlaw 120907]


As long as you want to establish a 1RM Deadlift.
[highlight]185, 205, 225, 245, 255FFFFF.[/highlight]

[highlight]Deadlift has officially improved zero in close to 2 years. So depressing.[/highlight]

Later on, kettlebell workshop with Jeff Martone.  Played around with a bunch of rotational / hand-to-hand stuff.  Smashed one finger between two kettlebell handles, but otherwise relatively unscathed.

Wednesday 2012.09.12

September 15, 2012

[Outlaw 120905]


15 minutes to establish a 1RM Bench Press.
[highlight]135, 145, 156.[/highlight]

15 minutes to establish a 1RM Weighted Strict Pullup.
[highlight]0, 5, 10, 18F.[/highlight]

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.


Row 2k

Tuesday 2012.09.11

September 15, 2012

[Outlaw 120904]

BB Gymnastics

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% [highlight][115#][/highlight]

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.


20 minutes to establish a 1RM Back Squat.
[highlight]175, 195, 205, 215, 220.[/highlight]

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.


1) 1 minute ME Burpees — [highlight]22.[/highlight]
*Rest as needed.

2) 1 attempt ME UB Muscle-Ups — [highlight]3 C2B Pull-Ups Ugh. Fucked up kip.[/highlight]
*Rest as needed.

3) Run 1 mile — [highlight]8:58. Yep, still slowest runner INTHEWORLD.[/highlight]

Monday 2012.09.10

September 15, 2012

[Outlaw 120903]

This is a testing week. Overall volume will be very, very low, and the intensity of every aspect of the week should be very, very high.

BB Gymnastics

20 minutes to establish a 1RM Jerk.
[highlight]125, 135, 145, 150F, 155F, 155, 160, 165F.[/highlight]

Notes: Any style, racks may be used.



21-15-9 of:

Deadlifts 225/155#

For time.

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.

[highlight]“Diane” — 29:00 (to 1 abmat)[/highlight]
[highlight]“Diane” Take 2 — 4:00 (sub regular push-ups.)[/highlight]

[highlight]Apparently 140 push presses actually does fuck with ability to do HSPU?[/highlight]

Sunday 2012.09.09

September 15, 2012

[Outlaw 120901]

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.
[highlight]123, 128F, 130.[/highlight]

2) 3 attempts to establish a 1RM Clean and Jerk.
[highlight]145 (pressed out,) 150, 155F.[/highlight]

Notes: Treat these attempts as if you were at a meet. Do not count reps that are pressed out, and ONLY allow yourself the 3 attempts. Rest at least 3 minutes between attempts.


EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75%[highlight] [135][/highlight]


“The Tears of a Spider Monkey”

Refer to [Outlaw 120114]

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs


Saturday 2012.09.08

September 15, 2012


12 minute AMRAP:

Partner A holds a plank for 1 minute Partner B does rounds of —
3 burpees
4 KBS (1.5 pood/1 pood)
5 Hang Power Cleans (115#/75#)

When the minute is up, the partners switch. The partner who was holding the plank starts wherever their partner left off.

[highlight]18-ish rounds with Bitches![/highlight]

Things got kind of screwy in the middle because our judge didn’t tell us to swap at a minute, so I think Bitches! did 8 minutes work / 4 minutes plank, and I did 4 minutes work / 8 minutes plank.

Wednesday 2012.09.05

September 15, 2012

[Outlaw 120829]


1) 10X1 Deadlifts @ 75-80% – rest 45 sec.
[highlight]190×1, 190×1, 190×1, 190×1, 190×1, 190×1, 190×1, 190×1, 190×1, 190×1.[/highlight]

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.
[highlight]115×5, 115×5, 125×3, 125×3, 135×2, 135×2, 135×2.[/highlight]

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.


1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
[highlight]5+3, 4+3, 4+3.[/highlight] [Green Band]

1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.

1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter thanlast week), rest 30 sec.
[highlight]20kg. Broke up left arm (dropped unintentionally) 10-10, 15-3-2, 10-9-1.[/highlight]

1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.


Tuesday 2012.09.04

September 15, 2012

[Outlaw 120828]

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
[highlight]93×2, 98×2, 98×2, 103×2, 103×2.[/highlight]

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
[highlight]103×2, 113×2, 118×2, 123×2, 128×2.[/highlight]


*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X5 Back Squats @ 75% – rest 2 minutes.
[highlight]155×5, 155×5, 155×5, 155×5, 155×5.[/highlight]

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
[highlight]145×5, 145×5, 145×5.[/highlight]


1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees.

[highlight]5 Jerks / 70 burpees / 1 Jerk @135#[/highlight]
Somewhat stymied by lower back tweak — hard to burpee!

Monday 2012.09.03

September 3, 2012

[Outlaw 120827]

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.
Notes: These are UB reps. If you have to drop the bar then lower the load.
[highlight]83×3, 83×3, 88×3, 88×3, 93×3, 93×3, 98×3. [/highlight]

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec.
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
[highlight]103, 103, 113, 113, 113, 113, 113. [/highlight]


1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.
Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.
[highlight]8, 8, 8  [/highlight]

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
[highlight]76×8, 76×8, 76×8. [/highlight]


4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).


400m Run for time (absolutely all out effort).

[highlight]OHS — 7, 10, 10, 10.[/highlight]
[highlight]Run — 1:45.[/highlight]

Yep, slowest ever.