140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

120323 Pull-ups, Ring Dips, Front Squats

Buy in:
3min jump rope

Strength:
Back Squat
1 x 5 @60%; 1 x 5 @ 70%; 2 x 5 @ 75%
warm
135 x 5
work
170-200-215

Metcon:
5 rounds for time of:
9 C2B pull-ups
9 Ring dips
9 Front Squats #135
Time: 16:34

120321 Open WOD 12.3

Buy in:
5 min jump rope
Lots of hip and shoulder mob work

Strength:
High-bar back squat*
1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 2-3 minutes between sets.
135-150-160
*Percentages based on -20% of 1RM low-bar squat (285)

Metcon:
18 minute AMRAP of:
15 Box Jumps 24/20″
12 Push Press 115/75#
9 T2B
Score: 6 rounds + 1 box jump

Cash out:
More hip and shoulder mobbing

120319 Nancy

Outlaw wk 3

Buy in:
5 min jump rope
hip and shoulder mob

Strength:
Off

Metcon:
"Nancy"
5 rounds for time of:
Run 400m
15 OHS 95/65#
Time: 19:19

Cash out:
Bar dips
BW x 10; #20 x 6; #20 x 8

MFS:
3/4/2

120314 CrossFit Games Open 12.2

Buy in:
5 min stationary bike
hip and shoulder mob

Metcon:
CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45# pound Snatch, 30 reps
135/75# pound Snatch, 30 reps
165/100# pound Snatch, 30 reps
210/120# pound Snatch, as many reps as possible.
Score: 42 reps

Cash out:
Bar dips
BW x 10, #20 x 10 x 2
Ab rollers
3 x 10

120313 Split Jerk Practice, DLs, Push-ups, V-ups

Outlaw wk2

Buy in:
5 min jump rope
general mobility
pull-ups: 5-5-4-4-3
OHS #45 x 10 x 3

Skill:
12min split jerk practice
45 x 5; 65 x 5; 85 x 5; 95 x 5; 115 x 5

Metcon:
5 rounds for time of:
11 #225 Deadlifts
11 Push-ups (hand release)
11 V-ups
Time: 12:20

120312 HSPU's, Hang Squat Snatch, KB Swings

Outlaw wk 2

Buy in:
5 min jump rope
hip mob
pull-ups: 5-5-4-4-3

Strength:
Back squat 60% x 5; 65% x 5; 70% x 5; 75% x 5
warm
135 x 5, 155 x 3, 175 x 2, 185 x 1
work
190-205-220-235

Metcon:
AMRAP 10min
4 HSPU's (step under head)
8 Hang Squat Snatch #75
16 Dumbbell Swings #50
Score: 2 rounds + 4 HSPU + 8 snatch + 13 DB swings

120307 Jerks; Run, DB Swings, T2B

Buy in:
5 min jump rope
shoulder mob
3 rounds of:
4 pull-ups
10 bar dips

Strength:
15 minutes to establish a 1RM Push Jerk + Split Jerk.
95-115-135-155-165-175-185

Metcon:
3 rounds for time of:
Run 400m
20 KBS 24/16kg (#50 DB)
15 T2B
Time: 14:36

MFS:
1/2/9

120306 Push Presses, Sit-up (abmat)s, Overhead Squats

Buy in:
3 min jump rope
hip mob

Strength:
15 minutes to establish a 1RM Power Clean + Hang Squat Clean.
95 x 1; 115 x 1; 135 x 1; 145 x 1; 185 x 1

Metcon:
4 rounds for total working time of:
15 Push Press @ 95/65# (#75)
30 Ab-Mat Situps
15 OHS @ 95/65# (#75)

*Rest 2:00 minutes between rounds.

Time: 16:26

Worked with Mike Welsh today. Coached him through some shoulder and hip mobility work then had him work on power clean technique.

120305 The Outlaw Way

I've been thinking a lot lately about switching up my programming and following a more focused program. The CrossFit Strength Bias program has been great in terms of getting stronger but it's always been a bit of a struggle to properly program metcon so as not to interfere with recovery. Then I found Outlaw CrossFit. They bias towards strength and regularly program Oly work.

This is just what I was looking for. Rudy has obviously put a lot of thought into the programming and it's obviously working based on the beasts he's turning out.

Fresh from a week off of doing almost nothing I attacked the WOD today and was served up a big 'ol slice of humble pie. All of the weight for my squats felt heavy. So heavy that I couldn't even get near my 1RM. Really disheartening as I didn't think the time off would have had that negative of an effect on my strength. I did well on the metcon though so I guess it's a wash.

Buy in:
5 min jump rope
3 rounds of
15 squats
10 bar dips
3 pull ups

Strength:
Back Squat (based on 315 1rm): 1X5 @ 60%(190), 1X3 @ 70%(220), 1X2 @ 80%(250), 1X2 @ 90%(285)*, 1X1 95%(no attempt) – rest 2-3 min. between each set.
* 1st attempt failed. 2nd attempt only 1 rep.

Metcon:
20 minutes to get as far as possible in the ladder:

30′ Broad Jumps
20 KB Hi-Pull (swinging) 32/24kg
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 KB Hi-Pull (swinging) 32/24kg
20 OH Walking Lunges 45/25#
etc…
Score:
120' + 80KB swings + 4 lunges

Cash out:
hip mob