Video time, Outlaw rocks!

”Life is really simple, but we insist on making it complicated.”

 ~Confucius

If my shoulders look funny in the sled drag it’s because I had to wear a towel beneath my T to stop the band from making me look like I had a date with Freddy Krueger…

BB Gymnastics

1. Back Squat, 6@70%, 6@80%, 3@90%, 2@95%:
112.5kg, 129, 145, 153

2a) Bent Over Row 4*8, supinated grip, (60s to 2b):
61, 70, 84, 93
2b) Front Squat, 5@65%, 4@75%, 4@80%, 4@80%, (75s to 2a):
90, 103.5, 111, 111

3h Rest

Conditioning:

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK, used 61kg
200m Sled Sprint – with 1/2 the weight of the drag, used 35kg

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

Sprint Times: 3’30min (incl breaking and replacing rope), 2’30, 2’19, 1’43.
(Total Time for Sled: 28 min!). 

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#, used 10kg dumbell

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Score: 10 reps

Feeling so damn good with this program! Squats are a bit off from the perfect bar path, moving on to the toes some times, but they all felt ”light” today. Used belt for 3 & 2 reps to protect a little tweak in my lower back. Knee is probably 100% back now!
Supinated rows was interesting, almost felt like a 90kg biceps curl, hehe..

Never dragged a sled for this kind of distance before, boy did that suck the living air out of me. Was struggling to find a good gripping technique that didn’t either choke me or strangled my hands numb. Got better and better, think this is something I need to do more of, A LOT MORE.

Weighted MU’s, never done them before. Focused on using a minimal kip and trying to keep a solid technique. Only 10 reps, but felt good all the way and no failed attempts.

One of the most impressive things I’m feeling with the program is that the recovery is so great. Obviously sore in biceps and lats after about 200 pull ups on Saturday, but not so sore it interferes with anything I’m doing. Same thing with the squats so far, legs get a good work, but still I feel fine the next day.

Will be interesting to see where this brings me if I keep on feeling better and better, sky is the limit huh?

Namaste! 

 

Improvements!

”A man can never to hope to be more than he is if he is not first honest about what he isn’t.”

- Don Williams, Jr. -

Freeeeedom

Saturday 28th

BB Gymnastics, 3 attempts to Max

Snatch: 70/1, 75/f, 75/1…

Clean & Jerk: 84/1, 93/1, 102/1

Conditioning – Mary, 20 min amrap:

-5 HSPU
-10 Pistols
-15 Pull Ups

Score: 13 rounds (PB +2,5 rounds).

Extra curricular activity: Hike Indian Venstre and down Platteklip, 4ish hours. Lose phone and eat a 1kg burger.

Monday 30/1, 11.30am, Part 1

BB Gymnastics

1a) Clean High Pull, 3*5
61kg, 70, 70
1b) Tall Clean
43, 43, 43

2h Rest

Conditioning - “Training Camp 12.2 – WOD 1″

8 min AMRAP:

- 8 Push Jerks, 155lbs/70kg
-8 Ring Dips
-16 KB-snatches @ 24kg, (8L+8R, one side at the time).

Immediately after:

2min AMRAP Double Unders
(5 reps = 1 point)

Score: 3 Rounds + 24 reps (120p) & 100 DU (20) = 140p 

Saturday: Damn happy!
Lifts are neither record breaking nor pretty, but it is the heaviest I got since the crash!

Mary was such a surprise. Goal was 12 rounds, I wanted 7 after 10mins to make it happen. Had 7 after 11 mins, but then somehow my engine kicked into gear. Kind of never experienced being faster on the way home in a longer metcon, but that was how it felt now. Only two unbroken rounds of PU, so with a little more stamina work here I could hopefully get up to around 15 rounds. Everything else was unbroken and fairly easy.

Monday: Still feeling the tweak in my hammie, taking it a bit easy with anything where it is involved. Great to work on these two parts of the clean though. Tall clean is damn weird, but think I got it good in the end.

A little bit disappointed that I didn’t got 4 rounds of the 8min’s, just lost locking out ability on the last round for both PJ’s (one break) and dips (3, 2, 1, 1,1). Double unders afterwards was also a bit of a failure. Haven’t tripped that many times in a long while. Surely healthy to train them like that though.

Hiking on Saturday was by the way damn cool. Really warm day, but with a perfect breeze coming down the Venstre it was all good. 8 of us set out and without stressing they views and the company was just awesome. Cramped like crazy on the way down, but with a little rehydrate help it was fine again. How one manage to hike for 4 hours on the mountain, just to lose his phone driving down afterwards, well you tell me…

Namaste!