151201 – Ana’s Baby

ana cast pushup.jpg

Ana is starting up a Strength-Cycle to supplement our training… old-school lifting… nothing more.  Tues, Thur, Sat.  It’s based off Mark Rippetoe’s “Texas Method”.  I’m calling it “BACFB Strength”.  It looks like this…

“Day 1 (volume) is to be done @ 90% of 5RM, Day 2 (recovery) @ 80% OF DAY 1 working sets. Day 3 is intensity day… it focuses the tonnage from Monday into a new 5RM, or within 2% of it to allow for training-quality technique.”  Coach Ana

This will work perfectly with Outlaw Barbell program… Thursday is recovery… Sunday is rest.  If you don’t have a clue what your 5RM is, I suggest start working @80% of your 1RM as your 5RM.  Keep a training log.

“BACFB Strength”

  1. Squat 5×5
  2. Bench press 5×5
  3. Deadlift 1×5
  4. Pendlay Row 3×10.  ***As far as weight goes, 65% of your 1RM Clean is a good starting point.  If that’s “too light”, pause at the top, but keep your form perfect… no “kipping”.
  5. T2B 3×10

A LOT of work to do.  Better eat your Wheaties… but after last week, you’re probably already carbo-loaded.

Standard

151130 – Baby Girl

20150211_172715

Soooo… after doing volleyball full-time since Aug with no serious lifting and losing about 12lbs because of medical nonsense… she comes back this morning and PRs her clean.  140#.  So proud of this lady.  Sorry… old pic.

Outlaw – from 150918 Outlaw Barbell

1) Power clean 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

2) Overhead squat w 2 sec pause in rock-bottom. 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

3) Squat jerk 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) RDL 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

CC Lic

 

CFV WOD

Back Squat 2-2-2-2-2-2 @ 80% even min

Bench Press 2-2-2-2-2-2 @ 80% odd min

4RFT of:

20 Alternating KB Snatch (53/35)

20 Burpees

Standard

151128 – Thanks

Screen Shot 2015-11-09 at 2.11.42 PM

Best. Thanksgiving. Ever.  Family, guitars, venison, and naps.  But, time to get back to work.

Outlaw Saturday… if you’re up to it.

BBG

1) Power Snatch + Hang Snatch (full) Complex 1×2+3@50%, 1×2+3@55%, 1×2+3@60%, 1×2+3@65%.  This is an UB Complex of 2x T&G Pow Snatch + 3x Hang Snatch

2) Sots press (behind head snatch grip) 3 sets of 5 at light intensity

Strength

1) Lunges (bar on back, 3 each leg)%1rm clean 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

2) Front squat +split jerk(%1rm split jerk) 1×5+1@50%, 1×5+1@55%, 1×5+1@60%, 1×5+1@65%.  Look at your results from 2 weeks ago… if you failed (like me) take off 5-15# and go from there.

CC Lic

Conditioning

3RFT of…

3x MUp

10x Burpee

30x DUer

Standard

151125 – Chronic Cardio

Grok copy

I’ve been expounding the benefits of HIIT to my trailrunning buddies for the past 3 years to help not only running but overall GPP.  I’ve replaced my old ways of 10-12mi/day with no cross training, to a general strategy of CF 3-5x/week, a couple of short tempo runs, and a weekly long run.  Since switching to this type of training I’ve gained about 15 extremely healthy pounds and it hasn’t really affected my ability to run far all that much.  HERE is more evidence that HIIT is far superior to “chronic cardio” for general health and fitness.

1) Clean complex(1x clean hi-pull + 2x power cleans + 2x full cleans) 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

2) Drop snatch 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%.  *** Note this is what we typically call a snatch-balance with no heave.  Weights will be light-ish.

3) Snatch grip lift off with 3 sec hold at knee 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

4) Jumping-Good mornings Work up to 3 sets of 5 at light intensity/weight

CC Lic

***Note, the Box will be closed Thursday.  Spend the day with the family.  I plan on being elbow deep in a steaming gut-pile this weekend.  Friday’s schedule is Outlaw, then 8:15am, and 4:30pm only.  What do yall think about Outlaw meeting around 9:30???

 

CFV Wed WOD

Back Squat 5-5-5-5-5 @ 85%

Bench Press 5-5-5-5-5 @ 80%

at 0:00 do 1 set of back squats.  at 2:00 do 1 set of bench.  continue alternating sets every 2 min for 20 mins

For Time:

30 Cal Row

300m Run

30 Burpees

300m Run

Standard

151123 – Hatch

b72bgm9_1

Grow some calluses.

Coach Ana is starting a 12 week supplemental Tues & Thur 6:30pm class.  It’s focus will be old-school squatting, benchpress, deadlift, front squat, and press.  We’ll run on a modified Hatch-type cycle.  If you choose to join in the mayhem, you will need to consider skipping some of the squat work we’ll be doing at 6am.  Class/cycle will begin Dec 1 and take us through February.  Expect to gain a little weight as this type of lifting promotes hypertrophy… and expect to be constantly hungry.  I’ll get the programming up soon on this blog to let you know what to expect.

Also, we’ve been lifting a lot and not much conditioning… although the 5x sets have been very aerobically challenging.  Try to find time to run on your own or attend a regular class a couple times a week.

Outlaw 151123 

1) Snatch complex(1x snatch hi-pull+2x power snatch+2x snatch (full)) 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%
(Yes, it’s a lot, but that’s what he’s written. It’s only 4 sets… and pretty light).

2) Power jerk 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

3) Clean grip lift off with 5 sec hold at knee 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) Back squat 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%

CC Lic

Cond – on your own

Standard

151120 – Wreck House

Screen Shot 2015-11-18 at 9.58.18 AM

Apparently it’s possible to clean 1.5x BW+ at 15 years old.  Sheesh.  JJ with a 295# clean… in tennie-shoes.

Outlaw Barbell

1) Clean pulls.  These are the 1st, 2nd, and 3rd pull of the clean, including the jump and shrug with elbows straight throughout.  Video HERE. 1×5@60%, 1×5&70%, 1×5@75%, 1×5@80%, 1×5&85%

2) Snatch balance 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

3) Behind head press from split position.  Work up to 3 sets of 5x at moderate intensity

4) Rdl(%1rm front squat) 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

CC Lic

Cond – on your own

Standard