WOD 120926 Rugby

This is my deload week so I will have only 2 rugby trainings (wednesday, friday), 1 gymnastic session (thursday) and 1 warmup rugby game (saturday).
Next week The Outlaw Way program will go on!!! Can't wait!! :D

Invitation to the warm-up game!!!

Videos about our gym:
Part 1.
Part 2,
Part 3.

WOD 120922 3 attempts 1RM Day

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch  70, 72,5  75kg(failed)

2) 3 attempts to establish a 1RM Clean 97,5 100, 102,5kg (failed)

Strength

Work quickly to a near 2RM Back squat. Then every 30sec for 5 sets, remove 5% and perform 2 reps
2RM - 140kg
Set#1: 135kg, set#2: 130kg, set#3: 125kg, set#4: 120kg, set#5: 115kg

Conditioning

For time:
2 HSPU
12 Hang power clean  70kg
4 HSPU
8 Hang power clean
8 HSPU
4 Hang power clean
150 DU
8 HSPU
4 HP clean
4 HSPU
8 HP clean
2 HSPU
12 HP clean

It's about 21 min cause my timer stopped at 18 min and the rest time was a guess!

WOD 120921 Heavy Deadlift

It was not too long workout, but it's okay because I still have some pain in my muscles and joints after the rugby game. So I'm not fully recovered..... :))

Strength

1a) 10 x 2 Deadlift: 80% of 1RM  rest 60 sec   140kg
1b) 5 x 5 2-armed KB Strict press  2x24kg

Midline

1a) 3 x 10 Strict Weighted GH Raise  rest 60 sec  20kg
1b) 3 x 20 Unbroken GHD situps   rest 60 sec

WOD 120919 Power oly lifting & strength

BB Gymnastics

1) 7 x 1 Power snatch - heavy, but not max, 45"rest  (50,55,57,5 60,60,62,5 65kg)

2) 7 x 1 Power clean + Push jerk - heavy, but not max  45"rest (65,70,75,80,85,87,5 90kg)

Strength

1a) 3 x 10 BB Weighted step up 50cm - heavy 45"rest (50,55,60kg)
1b) 3 x 15 GH Raise with band   45"rest   green band
1c) 3 x 8 BB Strict press - heaviest possible 45"rest  (50,55,57,5kg)

It was not so hard workout because tonight we will have a warming-up rugby game against the 2nd team at  7:30 PM.

WOD 120918 High box work

BB Gymnastics

1) 5 x 2 Snatch off high boxes (at hip) 60"rest  (55,60,65,67,5 70kg)

2) 5 x 2 Clean + 1 Split jerk off high boxes (at hip) 60" rest (70,80,85,87,5 90kg)

Strength

1) Back squat EMOM for 7 min - 2 reps 90% of 3RM   130kg

2) 5 x 3 Front squat (1st rep 5" pause at the bottom) 90" rest  (80,85,90,90,90kg)

Conditioning

Run 400m
1 min rest
30 KB am. swing 24kg
1 min rest
Run 800m
1 min rest
50 KB am. swing 24kg

11'10" (total time)

WOD 120917 Oly lift percentage work

This is the first day of my new cycle!!
The schedule is same as the original program: 3days on, 1 day off, 2 days on, 1 day off!! If we'll have a rugby game at the weekend my program will change for 4 days on,  3 days off. In theese weeks the maximal effort oly lifting program (saturday) will be cancelled!

BB Gymnastics

1) Snatch: 3x1 75%  55kg
                1x1 80%  57,5kg
                1x1 85%  62,5kg
                3x1 90%  65kg
                2x1 85%  62,5kg
                2x1 80%  57,5kg

2) Cl & J: 3x1 70%  70kg
                1x1 75%  75kg
                1x1 80%  80kg
                3x1 85%  85kg
                2x1 75%  80kg
                2x1 70%  75kg

Accessories

1a) 3 x 5 Snatch grip behind the neck push press: 60" rest     70,70,70kg
1b) 3 x 5 Pendlay rows  60" rest   70,75,75kg

Conditioning/Skill

Take 20 min to perform the following:
5 rounds NOT for time
ME Strict pullups                            7,4,6,6,6
ME HSPU                                     6,5,4,3,2
ME UB Double unders                   18,7,20,26,11

WOD 120915 Snatch, Cl & J, "Fran"

That was the last day of the 6 weeks off season hi-bar olympic lifting cycle!!!
Huge thanks for The Outlaw Way, the best program that I've ever followed so far!!!! Amazing!!!

BB Gymnastics

1) 1RM Snatch          72,5kg NPR!!!!

2) 1RM Clean & Jerk  100kg NPR!!!!

Conditioning

"Fran"
21-15-9
40kg Thruster
Pullups

4'47"  NPR!!!! (7 months ago it was 7 minute!!!!)

Some word about the next program from The Outlaw Way's head coach, Rudy Nielsen:

Phase #1 of Off-Season Strength & Conditioning is over. Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.

Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.

---

When you’re feeling tired this week, or genuinely need some inspiration—remember…

This old motherfucker is three times as strong as you’ve ever dreamed of being and he thinks you’re a pussy.

Now get back on the bar, pussy.

My program: Outlaw Doctrine

WOD 120914 Rugby

Rugby team training

WOD 120913 Split jerk

BB Gymnastics

10 x 1 Split jerk from rack - heavy  80-90%  45" rest    85kg

Strength

1) 15 x 1 Deadlift  30"rest   145kg

2) 5 x 2 Tempo shoulder press (5 sec up, 5 sec hold, down quickly) 90" rest    55kg

WOD 120912 Rugby

7:30 PM
Rugby team training

WOD 120911 3-Stop snatch pull & snatch

BB Gymnastics

10 x 1  3-Stop snatch pull + 1 Hi-hang Snatch  60"rest (40,50,55,60,60,62,5 65,67,5 70kg)

Strength/Skill

1a) 4 x ME HSPU                               45"rest
1b) 4 x ME Strict Pull up                     45"rest
1c) 4 x 15 Romanian Deadlift 80kg      45"rest

Conditioning

3 rounds
5 Squat Clean to thruster 60kg
50 DU
5 Squat Clean to Thruster 60kg
60" rest
60" ME Burpee
60" rest

1: 3 min  17 burpees
2: 3'15"   17 burpees
3: 3'30"   17 burpees

WOD 120910 Block clean & jerk

BB Gymnastics

7 x 2 Clean off blocks (just below the knee) + 1 Split jerk  60"rest (60,70,75,80,85,90,95kg)

Strength

1) Back squat:
  1 x 3@90% of 3RM 125kg                          rest: 3min
  1 x 1@100%            135kg
  1 x 1@105%            145kg
  1 x 1@110%            152,5kg  NPR!!!
  1 x 1@105%            145kg

2) Push press 5 x 1 Heaviest as possible, rest: 2min,
    90,92,5 95, 97,5 100kg NPR!!!

WOD 120908 Hang work & squat

BB Gymnastics 

1) 7 x 1 Hang snatch (just below the knee) rest as needed (50,55,60,62,5 65, 67,5 70kg)
2) 7 x 1 Hang clean (just below the knee) rest as needed (60,70,80,85,90,92,5 95kg)

Strength

5 x 2 High bar back squat 90% of 3RM  90" rest    125kg

Conditioning

3 Power clean 75kg
50 Double unders
15 Thruster 50kg
6 Power clean
50 DU
12 Thruster
9 Power clean
50 DU
9 Thruster

12'36"

WOD 120907 GHD Work

BB Gymnastics

1) 7 x 2 Snatch off blocks(just below the knee) 60" rest (40,50,60,65,67,5 67,5 70kg)

2a) 3 x 4 Snatch pull  60" rest  80kg
2b) 3 x 4 Heaving snatch balance (goal is 1RM snatch) 60"rest  60,65,70kg

Strength

1a) 3 x 7 "Strict" Banded GH Raise 60"rest   green band
1b) 3 x 12 Tempo GHD Situps (3" down, 3" up) 60"rest

WOD 120905 Split jerk

BB Gymnastics

7 x 2 Split jerk off rack  60"rest (50,60,70,75,80,85,90kg)

Strength

1a) EMOM 10' 3 reps Deadlift 130kg
1b) Every 2 min after every 2nd DL 5reps Shoulder press 55kg

Conditioning

4 rounds for time
Run 400m
20 Pull ups

12'41"

WOD 120904 Hang snatch

BB Gymnastics

7 x 3  3-Stop snatch pull + 1 Hi-hang snatch  60"rest (50,55,2x60,62,5 65,65kg)

Strength/Skill

1a) 4 x ME HSPU    45"rest
1b) 4 x ME Wtd strict pull up  16kg KB  45"rest
1c) 4 x 10 GH Raise  20kg

Conditioning

EMOM 10'
20" Squat clean 60kg
40" Jump rope - singles

WOD 120903 Block clean & jerk

BB Gymnastics

5 x 3 Clean off blocks (just below the knee) + 1 Push jerk  60"rest (60,70,75,80,85kg)

Strength

1) Back squat: 4 x 3@90% of 3RM  125kg   2min rest

2a) 3 x 5 Push press 60"rest   (60,70,75kg)
2b) 3 x 3 Dip squat  120%of 1RM jerk 60"rest  115kg

This training was a crap!!! Program is OK but I felt very very weak and unmotivated! :(
Probably the weakness was because of the hard work of the last week's training camp!
I'm sure tomorrow will be much much better!!!!!

WOD 120831 2 Metcons

8:00 AM
WOD 1
"Kitty" 2 rounds
Every minute on the minute perform 5 thruster 40kg for 5 min
Rest of the minute
- Burpee
- DU
- Pullup
- HSPU
- Lunge 40kg

3:00 PM
WOD 2
"Horrible mile"
400m Walking lunge
400m Bear crawl
400m Backward run
400m Burpee broad jump

1h 11m 35s

WOD 120830 Swimming WOD

10:00 AM
BB Gymnastics
1) 5 x 3 Hang snatch  60"rest  50,55,60,65,65kg
2a) 3 x 5 Snatch pull 45"rest  80,80,80kg
2b) 3 x 5 Heaving snatch balance  45"rest  55,55,60kg

Strength
1a) 3 x 10 Good mornings  60kg
1b) 3 x 15 Wtd situp w/20kg KB

5:00 PM
Conditioning
Partner WOD
4 rounds for time
While partner1 makes 160m swimming
partner 2 performs continuosly the followings:
20 KB clean w/ 2x20kg
20 KB Push press  2x20kg
20 KB Snatches 20kg
40m KB Farmer walk 2x20kg
Goal is total reps
2rounds + 17 clean

WOD 120829 Hang snatch

In the morning.....
Running 4km

11:00 AM
BB Gymnastics
1) 7 x 1 High hang snatch - above knee  50,55,60,65,67,5  70, 72,5kg
2) 7 x 1 High hang clean - above knee 60,70,80,85,90,95,100kg

Strength
EMOM 8'
1 Squat clean + 2 Front squat  90kg

6:00 PM
Conditioning
Partner WOD
While Partner 1 runs 400m on the beach
Partner 2 performs:
1. KB Thruster 2x16kg
2. Box jump 60cm
3. KB am.swing 16kg
4. Burpee
5. DU

WOD 120828 Running

Running 6km

WOD 120827 Split jerk

BB Gymnastics
5 x 3 Split jerk    90"rest   60,70,80,85,90kg

Strength
EMOM 10'
1a) 2 Deadlift 140kg
1b) 3 Press 55kg

EMOM 7'
2 HSPU for 4min
1 HSPU for 3min

WOD 120826 Snatch pull

BB Gymnastics
10 x 2 3-Stop snatch pull + 1 High hang snatch    60"rest
30,40,45,50,55,57,5, 60,62,5 65, 67,5kg

Conditioning
50 Kb am.swing 24kg
25 Burpee
21 Ring pull up
21 Ring dip
10 Snatch 50kg
21 Ring dip
21 Ring pull up
25 Burpee
50 Wall ball 9kg
23'45"