29Jul13: 1st squat cycle is over.

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) - heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB - do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB - do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

22July13. Monday. Last wk of this squat cycle.

BBG   (15min)

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength  (20min)

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

15July13. Monday. Week 2 (of 16) squat intensive weaks.

BBG   (15min)

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength   (20 min)

Smolov 2/1 – Click Here for Smolov Calculator

*If last week's squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

03jun13: LATE POST. You'll figure it out....

BB GYM

10x 1 Hi Hang Snatch.  Work on form.


CONDITIONING

4RFT
100M shuttle run (20/30)
20 KBs  (24kg)
20 BB Step ups (65#)


Rest 1:45

30Apr13: HBBS and some goodies

5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24/20″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 24/16kg
20 Wall Balls 20/14#

20mar13: Wed, cycle concludes 13.3 is next

i am tempted to skip the BBG w/ the way my shoulders feel and do some crazy metcon, but we'll see.

BB Gymnastics

1) 5×3 Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 5×3 Hi-Hang Cleans + 1 Push Jerk - heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

Conditioning

For time:

Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m

Goal is unbroken swings and negative splits on your 800s

12Feb13: Tuesda. The work don't stop

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% - rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

1 min Max Distance HS walk or hold
-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 24kg

Rest :30
1:30 ME Burpee Box Jumps 24"  "
Rest :30
1:00 ME DU
Rest :30

-then-

1 min Max Distance HS Hold

22Jan13: Wednesday modified a bit.

 

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

      (I'll be modifing the BB Gym by doing 1 or 2 sets from one and the full 5x3 from the other, just need to decide)

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total working time of:

1 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

14Jan13: Monday. Are you ready to work this week?

I'm trying to get my elbow back to normal, and my meeting schedule is a little whacked so I will post the schedule as RX'd, but may not be following exactly along.  GSully had a great point this week.   At the end of the open we will have been doing OUTLAW for almost a year.  Obviously improvement will be measured and plans potentially adjusted (or not). 

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

(I think i will only be doing the 5x1 on the snatchs)

2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 115/95/75#  (pick something that will get ou 8 unbroken)
12 Burpee Over-the-Box Jumps 24/20"
16 KBS 24/16kg

Rest 1:1

BRING YOUR BEAST MODE

11Dec12: Tuesday is ALWAYS squat day

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

FOUND THIS LINK ON LINE.   A local kid making good things happen. 

15Nov12: Thursday BONUS post.

Bonus WOD.   If you've made it this far, here is what to improve stamina and/or burn some calories

Warm up-
10 Rounds
Row 250m
25 Push ups (make them perfect)

Conditioning-
3 RFT
10 Box Jumps (24/20")
15 Pull ups
20 GHDs
25 KBs (2/1.5)

Yes, i made this one up.  BUT the word of the day here is 'unbroken'  Pick numbers/loads so you can do these UNBROKEN......   Dial up the intensity on this one and embrace the suck. 






If you look at this, I think the majority of us (if not all) are scoring 3s and 4s.  So we stack up pretty good!   Feel good about yourself for say 30s, then get back to work!

 

Where do you stack up?

If someone asked you what your fitness level was, what would you tell them?  Beginner?  Advanced?  Somewhere in the middle?  Those terms are all well and good, but a bit vague, don’t ya think?  Wouldn’t it be better to really know where you stood?  For one, you’d be able to find fitness programs that were a much better fit for you.  Isn’t annoying when you start a workout and realize 10 minutes in, it was made for someone who considers a mile run a serious workout?  On the flip side, it always a bit de-moralizing when you’ve got to quit your workout early because one more burpee will probably have you running to the bathroom to puke everywhere?
Not only will figuring out where you stand help you choose better and more appropriate workouts, but it’ll help you gauge your progress.  Too many people fall into the same routine because they can’t tell if they’re making any progress.  You’ll have no idea if all the work you’re putting in is getting you anywhere if you don’t have a baseline to compare to.  This is why I’m going to give you a baseline fitness abilities test that I use with all of my clients.  This test was designed to measure all of your most vital fitness skill sets and show you how you stack up.  From there, I can recommend programs that are better suited to you and your abilities, thus making our workouts even more effective for you.  So without further adieu, let’s check these quick fitness tests out…

1. Max Burpees in 1 minute.  This one is pretty simple.  Perform one full minute of burpees, counting each rep.  1-8 = 1 point.  9-16 = 2 points.  17-24 = 3 points. 25+ = 4 points.
2. 1 Mile run.  Oh yes..the mile run.  How many are immediately taken back to grade school here?  A mile is a perfect gauge of mid-distance endurance and will let you how you’re cardiovascular system is doing.  13+ minutes = 1 point.  10-12:59 = 2 points. 7-9:59 = 3 points. Sub 7 minutes =4 points.
3. Max Squat.  You’ll need to be careful here not to injure yourself; we’re just looking for a ball park.  The 1 rep max squat is a great testament to your body strength.  As you may know, the squat targets a wide variety of muscles in your lower body, giving you a good overall sense of your lower strength.  50% of your bodyweight = 1 point.  100% of your bodyweight = 2 points.  150% of your bodyweight = 3 points.  150%+ of your bodyweight = 4 points. 
4. Max Bench Press.  Definitely grab a spotter for this one.  Like the squat, we want to see how much weight you can press in one repetition.  The bench press, while no means the best indicator of total fitness ability, despite claims by meatheads everywhere, provides a good gauge of your upper body strength.  0-40% of your bodyweight = 1 point.  41-80% of your bodyweight = 2 points.  81-120% of your bodyweight = 3 points.  121%+ of your bodyweight = 4 points. 
5. Jump Rope skips in 1 minute.  This one is going to test not only your endurance, but your speed, agility, and muscular endurance in both your upper body and lower.  Go for max skips in minute and be sure to count each jump once.  0-40 skips = 1 point.  41-80 skips = 2 points. 81-120 skips = 3 points.  121+ skips = 4 points.
6. Max Plank Hold.  Time to take things down to the ground and see how that core strength is doing.  We’re going to test your ability to hold a plank, so simply get into position, keep good form (hips level and square to the ground), and hold until the burn overtakes you.  0-30 seconds = 1 point.  31-60 seconds = 2 points. 61-90 seconds 3 points.91+seconds = 4 points.
7. Max Box Jumps in 1 minute on ~18 inch box. Feel free to use a bench or box for this one, just make sure its right about 18 inches.  Start the timer and see how many reps you can knock out.  This one tests your ability to perform during plyometric exercise which is a good gauge of your explosive power and fast-twitch muscle endurance.  0-12 jumps = 1 point.  13-20 jumps = 2 points. 21-28 jumps = 3 points. 28+ jumps = 4 points.
8. Max Clean and Press in 1 minute.  For the weight on this one, use 50% of your bodyweight.  This fitness test is going to determine how well you perform high-intensity muscular endurance exercises with an aerobic element.  In other words, how will your muscles perform when you’re gasping for air?  Use proper form and go for max number of reps in 1 minute.  0-6 reps = 1 point. 7-12 reps = 2 points. 13-19 reps = 3 points. 20+ reps = 4 points.

Needless to say, you’re going to want to split these fitness tests up and perform them on different days to determine your true potential.  Having said that, and now that I think about it, this could probably pretty easily be turned into a killer circuit style workout.  Give me a little while and I’ll see what I can do here, but for our purposes today, let’s just focus on using this to test our abilities.
Once you’ve completed them all, it’s time to figure out how you stack up.  Make a note on your performance of each exercise, then compare to the guidelines below…