6/19

Barbell Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.

Skipped to try and let the hole on my left hand heel.

Strength
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

265, 265, 265, 280, 280, 280

Switching begrudgingly back to squatting low bar. Using my old low bar 3RM of 350 since I didn't do the 3RM last month.

2a) 5X3 Push Press – heavier than last week, rest 60 sec.

180, 180, 180, 180, 180

2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec.

225, 245, 255, 255, 265

Racing to get these done before I had to coach a class. 265 set on the squats was tough.

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

5:44

This was about what I thought it was going to be. Don't have a yoke so I put 230 lbs on a barbell and then going off the suggestions in the comments put a 35 lb KB on each sleeve to add some instability.

Figured this would take between 5:30-6:00.

6/20

Barbell Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec.
135, 135, 135, 135, 135, 135, 135, 135, 135, 135

Left it light here today. Was just happy that I was able to snatch today without my hand opening up again.

1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec.
225, 225, 225, 225, 225, 225, 225, 225, 225, 225

These were tough. Can feel how these will transfer over to doing the full movement though.

Strength
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1/5, 0/5, 0/6, 0/6

Did these to a 6" deficit which was probably a little excessive. I was in a hurry after the snatches took longer than I expected so I just stripped all my weight off my two bars and threw an ab mat between them and went to work. Wanted to do these to about 4.5-5" but didn't bother measuring until the end.

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
30, 30, 30, 30

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

No reverse hyper so did good mornings here.

6/22

Barbell Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

245, 245, 245, 245, 255

No blocks, but since I had the gym to myself and wanted to go heavy here I set bars up in three adjacent racks and just ran down the line one after the other.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

225 + Blue Band

Didn't do these last week so I think I'm going to follow with this component a week behind. I have no idea how much the band added at the top but I felt like it worked for what I was trying to get done.

1b) 5X5 Split Shoulder Press – heaviest possible (all sets), rest 2+ minutes

115, 125, 125, 125, 135

These were interesting. I had taken my lifting shoes off and put my MX20's back on to deadlift in, I think these would have been easier had I kept the lifting shoes on.

Conditioning

12 minute AMRAP of:

5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg

3 Rounds + 9 Toes to Bar

Toes to bar need a lot of work. Weren't there today at all.

Don't have hurdles and didn't feel like trying to build them so just used a 30 inch box here. Runs were done inside since it was pouring rain outside, did three 60' shuttles across the gym floor.

6/23

Barbell Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed

145, 155, 165, 175 (F), 175 (F), 175, 180

For whatever reason these started to really click after the two misses. Last two reps felt really good.

2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed

205, 225, 245, 255 (F), 255, 265 (F), 265 (F)

Pretty sure 255 is a PR hang clean. Should have made one of the 265 reps though.

Strength
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

305, 315, 320, 325, 330, 335, 345 (Fail Rep #3)

Miss on the very last rep made me angry. Wasn't because the weight was too heavy just let some doubt creep in. Numbers were based off my high bar 1RM of 405.

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185

Did this at 185 and hit all 20 reps with no misses. Could have gone heavier but I would have been at a risk for starting to miss reps. As it is this was plenty difficult.

6/25

Barbell Gymnastics
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

145, 145, 155, 155, 165

I don't have blocks and I didn't have the time today to build plate stacks like I normally do for this stuff so I just did these from the high hang with only knee extension since thats the position that you're basically at with these once you sink your hips to the bar.

2a) 5X3 Snatch Pull – heavy, rest 45 sec.

205, 205, 205, 205, 205

Still hate these, so much. Kinesthetic awareness for the movement is still minimal.

2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

155, 155, 165, 165, 165

Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec.

20, 20, 20, 20

Starting to get the hang of these finally. Used a vest today instead of plates and things went a little smoother.

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

60, 60, 60, 60

These are finally starting to feel better as well.

Conditioning
21-15-9 of:

OHS 135/95#
T2B

For time.

8:33

Coming in I figured this would be a 7'ish minute workout for me, and I would have been right on my prediction but the round of 15 overhead squats turned into an absolute mess.

Initially I missed the snatch to get it up, then once I finally got it over my head I had to break it at 6 reps before I grabbed it and finished things out. Rounds of 21 and 9 squats were unbroken but the issues on the 15 cost me between 30 and 45 seconds.

Toes to bar broke a lot mostly 3-5 reps each time but I felt like I did a better job not wasting time than I did on Friday.

6/26

Barbell Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.

185, 195, 205, 215, 225

For whatever reason these just really clicked today. Could have pushed things a little higher here just so long as I wasn't rushing under the bar on reps. Got antsy on a few reps and rushed things but didn't miss at all.

Strength
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

280, 315, 330, 350

2a) 5X2 Push Press – heavier than last week, rest 60 sec.

190, 190, 190, 190, 190

2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec.

275, 275, 275, 275, 275

Felt super strong on everything here. Very happy with how these went.

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

98 Double Unders

Wrote this into my book as a DNF as I only got 26 of the 30 muscle ups in the necessary time.

Only got two muscle ups in the 7th minute and as a result I decided to take the 8th minute off. Doubles were fine just didn't have much time for them after the first minute.

First minute was UB rest of the time just did singles. Did the 4 muscle ups that I missed out on after the buzzer.

6/27

Barbell Gymnastics
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

135, 135, 145, 145, 155, 165, 170 (Miss 1st, Made 2nd), 170, 175, 180

Save for the one miss where I got a little lazy these felt great today. Its taken a couple of weeks but I think all this technique work is finally starting to click. Excited to see where this goes once we put the bar back on the floor again.

Strength/Skill
1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.

1/8, 1/7, 1/8, 1/8

On parallettes down to a pair of 45's and an Ab Mat for about a 2" deficit. Strict ones here need a lot of work.

1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.

BW, BW, BW, BW

First time I'd ever done strict chest to bars with the overhand grip, these were tough.

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Black Band, Black Band, Black Band, Black Band

No reverse hyper so I rigged one up using our GHD and a black band, these were pretty solid.

6/29

Barbell Gymnastics
10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

205, 225, 245, 265, 285 (F), 285, 295, 300 (F), 300, 305 (F)

Thrilled about how these went today. 300 was a 10 pound PR from when I hit 290 two weeks ago. Overall this lift is up 15 pounds in the three weeks that I've been following Outlaw. These felt better technique wise than two weeks ago when I hit 290. Footwork was better.

300 lb Jerk

Strength
1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

245 + Blue Band

Did these at 55% since I'm still a week behind on this part of the program. These felt good, better than last week. Definitely got a better sense of how these are supposed to feel.

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

50, 50, 50, 50, 50

These were alright. 50 lbs are the heaviest dumbbells we have so next time I'll use 24 kilo bells. After that I'll have to get creative.

Conditioning
“King-Kong”

3 rounds for time of:

1 Deadlift @ 405
2 Muscle-Ups
3 Cleans (full squat) @ 225
4 HSPU

6:10

Decided to give this a go at 90% of the written weights. Tried 250 on the clean and hit it when I was warming up, but decided to kick it back to 225 to go a little quicker. 250 would have been doable but it would have taken a long time.

6/30

Barbell Gymnastics
1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

155, 165, 175, 185, 195, 205, 215 (F), 215 (F)

2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

205, 225, 245 (F), 245, 255 (F), 255, 265, 275 (F)

Very pleased with how both of these went. Before today I had never snatched or cleaned from blocks at this height before. The 205 snatch tied my PR from the floor, was just a little forward on the two attempts at 215. Clean took a little more getting used to but 265 wound up being a 10 lb PR from the blocks/hang.

Lets me know that I'm strong enough and fast enough to move these weights and more, just have to keep honing positioning.

Strength
5X5 High Bar Back Squat @ 75% – rest 60 sec.

305, 305, 305, 305, 305

Conditioning
21-15-9 of:

OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees

For time.

14:29

Pretty much was what I thought it was going to be coming in. Lunges were 12/9, 9/6, UB. Broke the first two sets due to running out of space just as much as fatigue. Probably could have gutted through another two or three lunges if I had the room. Chest to bars were a mess. Burpees were solid, felt like I moved well there.

7/2

Barbell Gymnastics
1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

135, 145, 155, 160, 165, 170, 175

I did these from hip height rather than above the knee because obviously I don't know how to read. Despite the fact that I apparently can't read these felt awesome today. Really starting to get a nice feel from working from these positions and as a result am getting really excited to put the bar back on the floor.

2a) 4X3 Snatch Pull – heavy, rest 45 sec.

175, 185, 195, 205

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

140, 140, 140, 140

Strength
1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

20, 20, 20, 20

Finally doing these correctly. These went well. Could feel the difference that the weighted reps the last couple of weeks have made here.

1b) 4X10 Strict T2B – rest 60 sec.

10, 10, 10, 10

Conditioning
7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

14:42 Work Time

Enjoyed doing this. Thrusters were low enough to go unbroken every round but just high enough to start to suck at the end. The hurdle shuttles were tougher than I thought they were doing to be. The jumps especially got taxing near the end.