Sunday 11 January 2015
[1] Snowboarding All Day (8:00am to 5:00pm)
Monday 12 January 2015
AM:
[1] Tabata each of:
- Bottom to Bottom Squats (Avg: 15 squats)
- Pushups (Avg: 8 Pushups)
- Situps (Avg: 10 situps)
- Burpees (Avg: 8 burpees)
[2] Sprints, 8x1 lap Work:Rest 1:1
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Weight: 115, 145, 145, 155, 155, 165
*My shoulder was hurting, so I did 1 min rest after each 1 min work.
Tuesday 13 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/04/150105-3/
[2a] Back Squats ~ Rest 90 seconds
Weight: 5x255, 295, 315, 315, 295
[2b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+6, 10+6, 12+6, 13+8
[3] For Time:
20 Cal Row
60 Wallballs *Go UNBROKEN as much as possible. Do NOT Game/Pace it.
20 Cal Row
Time: 4:50, (WB: 36+14+10)
[4] For Time:
5 Rounds
3 Muscle Ups Rings
5 Strict Press 135lbs
Time: 6:20
Wednesday 14 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/05/150106-3/
[2] 4 Sets, one every 90 Seconds
5 T&G* Snatches (Full)
*T&G is goal, start @ 50% of 1RM. If you have to, breaking the reps up but stay within time limit is acceptable on heavier loads.
Weight: 115 (UB), 135 (UB), 155, 165
[3] 10:00 AMRAP
50 Double Unders
40 Toes To Bar
30 Bar Facing Burpees
20 Clean (Full) and Jerks (anyhow) @ 205lbs
Score: 127 reps (7 reps at C&J)
Thursday 15 January 2015
[1] Rest/Recovery
Friday 16 January 2015
[1]
Saturday 17 January 2015
[1]
Evolve.
Wednesday, January 14, 2015
Thursday, January 8, 2015
4 - 10 January 2015
Sunday 4 January 2015
[1] Rest
Monday 5 January 2015
AM:
[1] SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight: 115, 125, 135, 135, 145, 145, 155
[2a] 4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight: 135, 155, 165, 175
[2b] 4xME TTB ~ rest 60 secs
Reps: 22-22-23-25
Tuesday 6 January 2015
[1a] Back Squat
Weight: 5x235, 5x275, 5x295, 5x295, 5x275
[1b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+5, 6+6, 7+7, 8+4
[2] For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs. Wrist hurts to hold front rack.
[3] 4:00 AMRAP "75% effort"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores: 1st- 2 Rounds, 2nd- 1+4
[4] Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)
Wednesday 7 January 2015
[1] 12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score: 1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time: 1:49 (estimated)
[2] Mobility & Ring Technique work (forward rolls, etc.)
Thursday 8 January 2015
[1] Rest
Friday 9 January 2015
[1] For time: with a partner.
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps. Alt. 1 rep of the complex at a time till both complete 3. 1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time: 12:15
Saturday 10 January 2015
[1] Snowboarding All Day (9:30am to 8:00pm)
[1] Rest
Monday 5 January 2015
AM:
[1] SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight: 115, 125, 135, 135, 145, 145, 155
[2a] 4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight: 135, 155, 165, 175
[2b] 4xME TTB ~ rest 60 secs
Reps: 22-22-23-25
Tuesday 6 January 2015
[1a] Back Squat
Weight: 5x235, 5x275, 5x295, 5x295, 5x275
[1b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+5, 6+6, 7+7, 8+4
[2] For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs. Wrist hurts to hold front rack.
[3] 4:00 AMRAP "75% effort"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores: 1st- 2 Rounds, 2nd- 1+4
[4] Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)
Wednesday 7 January 2015
[1] 12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score: 1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time: 1:49 (estimated)
[2] Mobility & Ring Technique work (forward rolls, etc.)
Thursday 8 January 2015
[1] Rest
Friday 9 January 2015
[1] For time: with a partner.
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps. Alt. 1 rep of the complex at a time till both complete 3. 1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time: 12:15
Saturday 10 January 2015
[1] Snowboarding All Day (9:30am to 8:00pm)
Tuesday, January 6, 2015
28 December 2014 - 3 January 2015
Sunday 28 December 2014
[1] Rest
Monday 29 December 2014
[1] EMOM 7:00
5 Power Snatches
*start at 50% 1RM Snatch, increase weight each minute.
Weight: 115, 125, 135, 145, 155, 135, 135
[2a] 4x3 of 1 Snatch Balance + 2 OHS (all 3 sets UB) ~ Rest 60 seconds
Weight: 135, 145, 155, 165
[2b] 4xME UB TTB ~ Rest 60 seconds
Reps: 20, 21, 21, 21
[3] 5 Rounds for total time:
15 6" Target Burpees
20 UB Wall Balls
Rest 1:00 after each round
Times: 8:54 (1:39, 1:38, 1:44, 1:59, 1:54)
Tuesday 30 December 2014
[1] EMOM 7:00
3 UB T&G Power Clean + Push Jerk
Weight: 155, 165, 175, 175, 185, 185, 185
[2a] Backsquat ~ 90 sec rest
Weight: 5x195, 5x235, 5x255, 5x275, 5x255
[2b] 4x ME Strict HSPU + Kipping HSPU ~ 90 sec rest
Reps: 8+5, 10+5, 5+0, 1+5
[3] For Time:
100 Double Unders
15 Power Snatches @ 115lbs
50 Double Unders
Time: 3:06
[4] 12:00 AMRAP
Row 50 Cal
40 Box Jump Overs
30 Deadlifts @ 225lbs
20 Muscle Ups
Score: 11:56 (140 reps/1 round)
Wednesday 31 December 2014
[1] Every 1:30 for 6:00 (4 sets)
5x T&G Full Snatches *Start @ 50%, increase weight each round
Weight: 115 (UB), 125 (UB), 135 (UB), 155
[2] 15:00 AMRAP
30 C&J @ 135lbs
30 Wallballs
21 C&J 155lbs
30 Wallballs
15 C&J 185lbs
30 Wallballs
9 C&J 225lbs
30 Wallballs
Score: 116 reps (5x 185lbs) Finished Grace @ 2:53 PR!
Friday 2 January 2015
[1] Alt EMOM for 14:00
- 5x High Hang Snatches
- 30 UB Double Unders
Weight: 115, 125, 125, 135, 135, 145, 145
[2] 5 sets of:
5x Front Squats + 3x Jerks
Weight: 155, 185, 195, 205, 195
[3] For Time:
75 Wallballs (25, 15, 15, 12, 8)
50 C2B Pullups (10x5)
25 Push Press/Jerks @ 155lbs (10+15 UB)
Time: 10:55
[4] Back Squat 20 rep
Weight: 20x 245lbs @ 1:39
Saturday 3 January 2015
*Suppose to do a whole bunch of stuff, but my wrist is worn out from previous day. So I changed today's programming to meet needs, then finished off with lots of mobility.
[1] Alt EMOM 12:00
- Halting Clean Pull (2 pos: below knee + power)
- 10 Burpee Box jumps 24"
Weight: 5x135, 5x165, 5x185, 5x195, 5x195, 5x185
[2] 150 Double Unders.
[1] Rest
Monday 29 December 2014
[1] EMOM 7:00
5 Power Snatches
*start at 50% 1RM Snatch, increase weight each minute.
Weight: 115, 125, 135, 145, 155, 135, 135
[2a] 4x3 of 1 Snatch Balance + 2 OHS (all 3 sets UB) ~ Rest 60 seconds
Weight: 135, 145, 155, 165
[2b] 4xME UB TTB ~ Rest 60 seconds
Reps: 20, 21, 21, 21
[3] 5 Rounds for total time:
15 6" Target Burpees
20 UB Wall Balls
Rest 1:00 after each round
Times: 8:54 (1:39, 1:38, 1:44, 1:59, 1:54)
Tuesday 30 December 2014
[1] EMOM 7:00
3 UB T&G Power Clean + Push Jerk
Weight: 155, 165, 175, 175, 185, 185, 185
[2a] Backsquat ~ 90 sec rest
Weight: 5x195, 5x235, 5x255, 5x275, 5x255
[2b] 4x ME Strict HSPU + Kipping HSPU ~ 90 sec rest
Reps: 8+5, 10+5, 5+0, 1+5
[3] For Time:
100 Double Unders
15 Power Snatches @ 115lbs
50 Double Unders
Time: 3:06
[4] 12:00 AMRAP
Row 50 Cal
40 Box Jump Overs
30 Deadlifts @ 225lbs
20 Muscle Ups
Score: 11:56 (140 reps/1 round)
Wednesday 31 December 2014
[1] Every 1:30 for 6:00 (4 sets)
5x T&G Full Snatches *Start @ 50%, increase weight each round
Weight: 115 (UB), 125 (UB), 135 (UB), 155
[2] 15:00 AMRAP
30 C&J @ 135lbs
30 Wallballs
21 C&J 155lbs
30 Wallballs
15 C&J 185lbs
30 Wallballs
9 C&J 225lbs
30 Wallballs
Score: 116 reps (5x 185lbs) Finished Grace @ 2:53 PR!
Friday 2 January 2015
[1] Alt EMOM for 14:00
- 5x High Hang Snatches
- 30 UB Double Unders
Weight: 115, 125, 125, 135, 135, 145, 145
[2] 5 sets of:
5x Front Squats + 3x Jerks
Weight: 155, 185, 195, 205, 195
[3] For Time:
75 Wallballs (25, 15, 15, 12, 8)
50 C2B Pullups (10x5)
25 Push Press/Jerks @ 155lbs (10+15 UB)
Time: 10:55
[4] Back Squat 20 rep
Weight: 20x 245lbs @ 1:39
Saturday 3 January 2015
*Suppose to do a whole bunch of stuff, but my wrist is worn out from previous day. So I changed today's programming to meet needs, then finished off with lots of mobility.
[1] Alt EMOM 12:00
- Halting Clean Pull (2 pos: below knee + power)
- 10 Burpee Box jumps 24"
Weight: 5x135, 5x165, 5x185, 5x195, 5x195, 5x185
[2] 150 Double Unders.
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