Training recap: 19-26 November


I will continue posting my workouts, because it is useful to keep track, just haven’t decided whether I will do it every week or every day….Go with a flow. As today is Sunday, I am gonna post what I have done all this week.

 

MONDAY

Outlaw

BB Gymnastics:

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.

95/100/105/100/95#

2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

115/125/130 (failed 1st jerk)/125/115#

Then I did not have time for outlaw conditioning, especially because it involved rope climbs and the gym was busy, so I was made box wods. First one was a killer and I almost started to cry…

BLACKBOX

WOD1:

15mins. on a minute:

  • 3 hang power cleans@55kg (125#)
  •  cousins@16#.
  • RESULT: 61 cousins in total.

WOD2:

5 rounds for time:

  • 6 box jumps@70cm
  • 6 chest to bar
  • RESULT: 4:14min.

 

TUESDAY

OUTLAW

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.

2×95#/100/105/110(failed)/105/110(failed). This exercise I tried to make with split snatch, because I find it ward to go under the bar and split already puts in much lower position. Liked it.

After that worked on speed and technique of split snatched, so made 3x5reps@75# and 2x5reps@90#.

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% – 195#

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.

2×135#/2×145/2×155/160

 

WEDNESDAY

Did not train, had dodgeball game in the evening, so kind of active rest.

 

THURSDAY

Official day for Outlaw rest. Took it as well as did not feel good.

 

FRIDAY

OUTLAW

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension.

Made Deadliftd@185# with purple band. That was my first time to make banded deadlifts.

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Take off 155#, so got:

1×8@110#, 1×5@115#, 1×5@125#, 1×3@145# (failed last rep), 1×3@155#.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required) – 11/12/11
1 min ME C2B Pullups – 5/6/6
1 min ME DB Ground to Overhead 50/35# – 22/20/23
*Rest 1 minute.

TOTAL REPS:116.

Midline

5 min alternating BB TGU 95/65#

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

Managed to make just 2 reps with right arm and 1/2 (just stood up, did not managed to go down) with left arm. Super hard to keep balance of the barbell, it requires so much concentration.

BLACKBOX

WOD1:

2-4-6-8-10 reps:

  • Squat Cleans@ 3/4 BW (115#)
  • Strict Pull Ups (RX)
  • DB Military Press@35#
  • HSPU

TIME: 17:40min. RX. It was challenging to keep going and last HSPU took quite long time, as arms were feeling really tired.

WOD2:

  • 50Deadlifts@80kg (176#) for time.

RESULT: 3:35min.

 

SATURDAY

BLACKBOX

WOD1:

6 rounds (RX if with 22#vest):

  • 30 mountain climbers (each leg)
  • 20 box jumps@60cm
  • 10 ring rows
  • RESULT: 13:34min. RX.  (it was very annoying to make it with vest, because it kept opening every few movement).

WOD2:

Tabata style: 8 x 20″/10″

  • Row . RESULT: 759m.
  • Wallballs@16#. RESULT: 76reps.

OUTLAW

BB Gymnastics

20 minutes to establish a 1RM Snatch.

WODs before totally sucked me up. In snatch managed to get up till 100# and that’s it. (15# below PR)

20 minutes to establish a 1RM Clean & Jerk.

Totally did not feel like doing it, had no motivation at all, made just to face myself. Went up to 130#. (15# below PR).

Conditioning

2 min ME Front Squats @ 80% – that was  16reps@150# for me.

*Rest 2 minutes.

10 min AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

RESULT: 4 rounds+8DU.

*Rest 2 minutes.

2 min ME Front Squats @ 80% – 12reps@150#.

 

SUNDAY

As I did not do OUTLAW workout wednesday, decided to do it today as well as work on my skills.

WARM UP:

3 rounds:

  • 30 Sit-ups
  • 30 push ups
  • 30 supermans
  • 10 pistols (alternating)

OUTLAW
BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style) – 90#. First reps were a bit sketchy, all rest, no problem.

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style) – 120#. Very light weight, probably because this week had to do many same weight cleans.

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO

120#/145/155/165
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO

145#/3×155#
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

4×90#. Hardest was to make first set.

Conditioning

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

3:55mins/3:52mins./3:47mins/3:48mins.
+50 burpees for penalty (transferred them to skill section)
SKILLS

3 rounds:

  • 15 burpees (last round made 20)
  • 50 Double Unders
  • 10 T2B (kipping)
  • 20 Dips
  • 400m row
  • 8 bar Muscle Ups (made 9 first round)
  • 20 Butterfly Pull Ups (made just first round)

Plus 2×1.5min. handstand.

As for my Weekly Plan of Skills it stands like this:

  weekly goal Nov., 19-26
Butterfly pull-ups 60 30
MU (banded) 25 0
Bar MU (banded) 25 25
T2B 60 60
HSPU 25 30
Strict Pull-Ups 30 30
Dips/ring dips 60 60
Push-ups 90 90
Sit-ups 90 90
Back ext. 90 90
DU x 50 reps 6 6
Handstand walk 50” 3 0
Pistols 30 30
Kipping C2B PU 10 17
Handstand 3mins. 3mins.
Run 5km 3.2km
Burpees 100 115
Row 2km 2km
L-SIT 3mins. 0
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