OUTLAW/ AMANDA

After yesterdays tough double session I wasnt feeling great today and the lifting was tough!!

20 mins to hit a 1RM Snatch - 72.5kg (kept coming on my toes when I went higher)
20 mins to hit a 1RM Clean n Jerk - 110kg, didnt try any higher because this was a huge struggle

rest 5 mins

AMANDA

9-7-5 reps

• Muscle Ups
• Squat Snatches @ 60kg

07:32 Rxd, missed 2 snatches. Happy considering I wasnt feeling great, still no excuses!!

Outlaw 7/metcon/ team training.

Take 10 mins to hit a 1RM Front squat - 135kg PB

Every 30 seconds for 4 mins perform

- 1 power snatch, 1 hang squat snatch @ 60kg, no misses

Every 45 seconds for 6 mins perform

- 1 power clean, 1 hang squat clean, 1 push press @ 90kg, no misses.

6 rounds for time:

-10 power snatch 40kg

-10 wall balls 10kg

-10 over bar burpees

-10 ab mat sit ups

11:41 RXD

Evening team training for DWF, 

Highlights were 3 x 20 unbroken OH squats 50kg, roughly 3 min rest inbetween

1 RM THRUSTER 97.5kg PB

Outlaw 6/METCON

Snatch off blocks at knee height upto 65kg x 2, 67.5kg x 1
Clean off Blocks at Knee height upto 100kg x 2, 105kg x 1

For time:

• 20 Thrusters @ 50kg
• Run 100m
• 1 Rope Climb @ 15'
• 15 Thrusters @ 60kg
• Run 200m
• 2 Rope Climbs @ 15'
• 10 Thrusters @ 70kg
• Run 300m
• 3 Rope Climbs @ 15'
• 5 Thrusters @ 80kg
• Run 400m
• 4 Rope Climbs @ 15'

Use 1 bar and change the plates

12:33 Rxd

Outlaw 5

10 x 1 High Hang Clean (Bar in crease of hip) + 1 Push Jerk upto 100kg, was so tempting to roll the bar further down my thigh but I was happy to keep it strict

5 x 3 Pendlay Row upto 85kg
5 x 3 Strict Split Press upto 60kg

Back Squat - 5 @ 117.5kg, 3 @ 125kg, 3x3 @ 132.5kg (2 mins rest inbetween sets)

rest 5 hours

4 Rounds, resting the time each round too inbetween rounds

• 10 unbroken Front Squats @ 92.5kg
• Run 400m

1) 2:03

2) 2:08

3) 2:34 (missed the clean)

4) 2:11

Pretty tough 

Outlaw 4/ METCON

10 x 1 High Hang Snatch (bar in crease of hip) - 30kg,35kg,40kg,42.5kg,45kg,47.5kg,50kg,52.5kg,57.5kg

5 x 3 Snatch grip push press into3 OH Squats - 40kg,50kg,55kg,60kg,65kg (really comfortable)

For time:

• 10 Squat Snatch @ 60kg
• 10 H/R Burpees
• 8 Squat Snatch @ 60kg
• 10 H/R Burpees
• 6 Squat Snatch @ 60kg
• 10 H/R Burpees
• 4 Squat Snatch @ 60kg
• 10 H/R Burpees
• 2 Squat Snatch @ 60kg
• 10 H/R Burpees

10:37 Rxd

3 x max sets of Ring Muscle ups - 9,7,7 (3 mins rest between sets)

Good days training

5x3 front squat upto 130kg (PB)
10 mins to hit a 1RM Power snatch - 75kg
On min every min for 10 mins-1 power snatch,3 OH Squats, 67.5kg for 3 mins, 60kg for 7 mins. Didn't want to reduce weight but didn't feel comfortable

Coach for 1 hour

For time:
-row 500m
-50 DU's
-20 C2B pull ups
-10 OH squats 60kg
-20 Box jumps 30"
-10 power cleans 90kg
-20 lateral burpees
-10 deadlifts 145kg
-20 kb swings 32kg
-50 DU's
-run 400m

14:03 rxd

Rest 4 hours

20 min clock, 10 HSPUS on even minute, 15 T2B on odd minute

Unbroken for first 7 sets.

Outlaw 3

First time using blocks, bar above knee.

Snatch upto 60kg
Clean upto 85kg

HSPU & KB Snatch work, happy to use my left arm.

10-8-6-4-2 reps:

- Ring MU
-OH Squat 50kg

07:31, MUs were tough.

Outlaw 2

7 x 2 Hang clean and 1 push jerk-60-70-80-90-95-100-105 (f)
Split press 5x3- 50,52.5,55,55,57.5kg

Back squats 8 x 100kg, 5 x 110kg, 2 x 5 - 117.5kg, 1 x 3 - 125kg

7 rounds

-Row 20 calories
-5 power clean n push jerks 85kg
Rest 1:1

1:56, 1:52, 1:48, 1:42, 1:52, 1:42, 1:38

Can't have been warm enough at the beginning

3 x max strict pull ups, rest as needed

23-17-17. Pull ups need improving.

Outlaw day 1

Hang Snatch 7 x 2 - 30kg/40kg/50kg/55kg/60kg/65kg/70kg (1 rep)
Heaving Snatch balance 5 x 3 - 30kg/40kg/45kg/50kg/55kg - first time ever doing this movement

15 min Handstand walk tekkers

For time:

• Run 400m
• 21 C2B pull ups
• 12 24KG KB Thrusters
• Run 400m
• 15 C2B Pull ups
• 9 24kg KB Thrusters
• Run 400m
• 9 C2B Pull ups
• 6 24kg KB Thrusters

11:02 Rxd, KB Thrusters smashed me!!

CnJ/ Hammer

Work upto a heavy front squat - 130kg, comfortable

Work upto a heavy Clean n jerk - 120kg PB

2 rounds, no time

- 6 muscle ups, no false grip
- 10 HSPUs
- 10 T2B

HAMMER

5 rounds with 90 secs rest in between rounds
- 5 power cleans 60kg
- 10 Front Squats 60kg
- 5 Jerks 60kg
- 20 pull ups

12:45 RXD

FIRST 3 ROUNDS UNBROKEN.

WOD @ CF Thames

WOD 1

For time: Run 160m, 40m bear crawl, 40m broad jump, 40m gorilla walk, 40m OH Walking lunge 25kg plate, Run 160m - 04:02.

WOD 2

Max distance farmers walk with 2 25kg plates using pinch grip. 40m

WOD 3

6 min AMRAP

- 6 Thrusters @ 50kg
- 6 pull ups
- 6 Burpees

6 rounds.

Throwdown with Dan Watcon and Callum Campbell

Back Squat 1-1-1
130kg,140kg,155kg (PB)

Clean n Jerk singles upto 117.5kg (PB)

10-20-30 reps for time:

• Ball Slams @ 9kg
• Walking Lunge steps
• OH Squat @ 42.5kg

06:02 Rxd

rest 10 mins 

FRAN - 02:42

rest 2 hours

3 Rounds:

• 7 Muscle ups
• 14 Wall Balls 9kg/12 ft tgt
• 21 Over box jumps @ 24"

06:29 Rxd

rest 30 mins

For time:

Buy in 200 DU's

Then 21-15-9 reps

• HSPUs
• Ring Dips
• Press ups

Cash out 200 DU's

14:21 Rxd

Great day

Snatch/METCON x 2

Snatch tekkers upto a heavy single  - 70kg, heaviest since surgery

rest 10 mins

21-15-9 reps:

• Pull ups
• KB Swings @ 32kg
• Wall balls 12 foot tgt/9kg

06:09, Wall balls were cheeky

rest 4 hours

5 Rounds for time:

• 12 Shoulder to overhead @ 70kg
• 50 Double unders

07:45 Rxd

Hard one

3 Rounds for time:

• 30 H/R Press ups
• 7 Bar Muscle ups
• 30 OH Squats @ 42.5kg

14:10 Rxd

rest 2 mins

3 Rounds for time:

• 20 Clean n Jerk @ 42.5kg
• 20 T2B

10:34 Rxd

rest 2 mins

3 Rounds for time:

• 3 Rope climbs @ 15'
• 10 Box Jumps @ 40"

06:43 Rxd

Front squat/press/AMRAP

Front squat upto 130kg
Press upto 65kg

22 min AMRAP

-6 power cleans 80kg
-6 pull ups
-6 front squats 80kg
-6 KB SWINGS 32kg
-Run 200m

7+6 KB SWINGS

METCON/SNATCHES

For time:

• 100 Double Unders
• 15 Deadlifts @ 140kg
• 3 HSPUs on paralletes at 4" defecit
• Run 200m
• 75 Double Unders 
• 10 Deadlifts  @ 140kg
• 6 HSPUs  on paralletes at 4" defecit
• Run 200m
• 50 Double Unders
• 5 Deadlifts  @ 140kg
• 9 HSPUs  on paralletes at 4" defecit
• Run 200m

08:43 Rxd

Rest 4 hours

On minute every minute for 5 mins

• 3 x TnG squat snatch @ 50kg
• 5 x TnG squat snatch @ 50kg
• 5 x TnG squat snatch @ 55kg
• 3 x TnG squat snatch @ 60kg, this only lasted for 3 mins and I then gassed out/lost the tekkers

Snatch/METCON x 2

Power Snatch upto 70kg
Squat Snatch upto 65kg
Hang Squat Snatch upto 60kg

Rest 5 mins

21-15-9 reps

• Squat Snatch 42.5kg
• T2B

07:34 Rxd

rest 4 hours

For time:

• Run 800m
• 30 Muscle ups
• Run 800m

11:21 Rxd

Back Squats/Split Jerks/ METCON/Skills

5 x 3 Back Squat - 130kg,135kg,140kg,145kg,150kg (PB)

Split Jerk singles - 105kg,110kg,115kg,120kg (PB)

rest 1 hour

5 Rounds for time:

• 5 Clean n Jerks @ 85kg
• 10 C2B pull ups
• 15 Box Jumps @ 24"

09:45 Rxd

PM

L-sit x 3  - 20 secs, 17 secs, 15 secs

Handstand walk practice upto 30 feet

3 x max set unbroken bar Muscle ups with 2 mins rest inbetween 9-8-7.

Cleans/WOD.

Work upto a heavy front squat - 120kg
Work upto a heavy squat Clean - 110kg

Rest 5 mins

5-4-3-2-1 reps of :

- Power Clean @ 92.5kg
- Muscle up

03:31 RXD.

Snatch/ OPEN WOD 11.1

3 position Snatch upto 55kg
1 full snatch upto 60kg

Rest 5 mins

10 min AMRAP:

-30 DOUBLE UNDERS
-15 POWER SNATCH 35kg

8+5 Double Unders