130814 Back Squat 7 x 5

Back on the Outlaw programming. The Strong Lifts program was a nice change and I added some strength but it's time to shift back to Outlaw CrossFit.

Warm-up:
2 min jump rope
5 min DROMs

Strength:
HBBS 7X5 @ 75% – rest at least 2 minutes
% based on a computed-1RM of 281#
210 x 5 x 7

Metcon:
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
Time: 14:38

Cool down:
5 min stationary bike

First round was UB but after that each movement was broken at least once. Tough workout but good.

130813 Outlaw

Warm up:
3 min jump rope
5 min DROMs

Metcon:
3 rounds for total reps of:
1:00 ME HSPU (scaled-step)
2:00 AMRAP of:
12 TTB
8 KB Push Press 24/16kg
*Rest 1:00
Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.
Score: 113

130812 SL5X5: W13D1

Warm up:
5 min Airdyne
2 rounds of:
10 squats
10 push-ups
5 pull-ups
10 GHD sit-ups

Strength: 5 x 5
HBBS: 225 x 5 x 3
Didn't push it too hard lower back was still a bit tweaky and weight felt heavy
Shoulder press: 140 5-4-5-3-3
Barbell Row: 135

Lowered the weight by 10% all around since I was off from lifting heavy as my back healed.

Maybe all of the recent skating and sliding attempts have been making it hard for my back to recover but I'm getting a lot of low impact (as long as I don't hit the street) cardio and having sooooo much fun getting my stoke on.

130809 Outlaw BB Gymnastics

Warm-up:
3 min Airdyne
10 Shoulder pass throughs w/ dowel
10 overhead squats w/ dowel

BB Gymnastics:
7X1 3-position clean (high hang, knees, floor) + 1 Jerk. Heaviest possible rest 60-90 sec.
145#

Worked out before work so it was tough to get moving. All but the earliest reps felt good.

130807 SL5X5: W12D1

Warm-up:
2min jump rope

Strength:
Workout A (modified) 5 x 5:
Front Squat: 145
Bench Press: 195
Power Clean: 155

Modified the workout to take the stress off the lower back.

130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#