BBG
- 7min to work up to heavy but not maximal Snatch
- 7min to work up to heavy but not maximal C&J
Strength – 2 rds alt
- ME strict pullup
- ME strict pushup
Cond – 5RFT
- 5x thruster
- 5x lateral bar-Burpee
160603 – Rain
My horses have completed their swimming lessons. I’m officially done with the rain.
Outlaw
BBG
5, 3, 2, 1, 1, 1 Clean to Thruster. Work to a max for the day. Multi-rep sets are are T%G.
Cond – 4RFT
8x Pullup
16x KBS @70/53#
8x Pushpress @135/95#
160525 – Moving Forward
If anyone has been wondering why I’ve made so few posts the past 3 months , I’ve had to take a sabbatical for personal reasons beyond my control and I’m just now building up steam. I had a great personal loss in January leaving me physically, mentally, and emotionally tattered, and the gym was honestly the last place I wanted to be. All I’ve wanted to do after work was have a beer, play with my horses, and feel sorry for myself. I tried to return to training a month ago, but it was just too soon…I was just not healed up enough to see it through. Eventually with some help of loved ones, I’ve made it “mission-status” to get back what I’ve lost in fitness. I’ve successfully made it through 8 workouts and really cleaned up my diet in the last week and a half. I’m refocusing my efforts and feel like I’m heading on the right path again. If you find your self in my shoes (hopefully not) HERE is a great article for helping you make your return injury-free.
Outlaw – Another week of baseline strength focus.
AM
Strength
- Take 7min to work up to a snatch single at 60-65%
- OHS 3×8 (same weight as last week)
- BNSGPP 2×8
- Pow clean 3×5
Cond
60sec AirDyne sprint for calories
PM
6x50m SPRINTS. 30 sec rest between.
160523
Outlaw
AM
- squat 3×8 (same weight as last week)
- PP 3×8
- pullup 3x ME
PM
45min easy run
160425 – KF
We’re going to be following a Kendrick Farris-style template for a while. It’s basically a high-rep conditioning/drill phase, followed by a strength phase, and finally a power phase. Prepare for the DOMS.
Outlaw
BBG
- 2×10 T&G Snatch @50%
- 2×10 T&G C&J @50%
Strength – alt for 2 sets each
1a. 10x Back squat @60%
1b. 10 Pushpress @60%
Cond
7min AMRAP of…
7x KBS
7x Burpee
160422 – Sabatical
It’s been one thing after another the past few months and I’ve no clue who’s still in, but I’ve been away far too long. Hopefully the springtime will gather the Outlaw tribe once again. I’ll be here 6am MWF slamming bars and trying to regain some lost fitness. My barbell is calling and I must go.
Outlaw
BBG
- 1×5 Pow snatch @50%
- 1×5 Pow C&J @50%
Strength
- 2×5 squat @65%
- 1×5 DL @65%
Cond
30/30 AirDyne for 5min. 30s sprint/30s rest
160325 -Spring
Wow the weather is awesome. Get outside and get some sun… even fat looks good tanned.
Outlaw
BBG
- E90S for 6min (5x total). 1x Power snatch + 3x OHS + 1x T&G Snatch. Start @60% and work up to a max for the complex.
- E2MOM for 10min (5x total). 1x Power clean + 1x Push jerk + 1xT&G Clean + 1x Split jerk. Start @60% and work up to a max for the complex.
Cond
For time…
20x Thrusters @115/85#
10x Burpee… AFAP
10x Thruster
10x Burpee
5x Thruster
10x Burpee
CFV Outlaw 