Holy smoke (d shoulders) Batman…

”Oh, take your time.. Don’t live too fast.
Troubles will come and they will pass.”

- Lynyrd Skynyrd, Simple Man -

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
127kg/5, 126/5, 145/2, 153/3, 170/1 PB! (+9kg)
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.
15 (supinated), 6, 6, 5 (last 3 pronated)
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
93kg, 107, 113, 120 

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/150#
HSPU

Notes: Regionals standards. Kipping is allowed.

Time: 6’14min

*Rest 5 minutes.

3 minute AMRAP of Double-Unders.
233
2 minute AMRAP of T2B.
33
1 minute AMRAP Row for Calories.
24 

Notes: Each AMRAP should be completed with no rest between.

Back squat isn’t really unexpected, but still glad to get it now ”already” after the crash. Depth is pretty much spot on valid(?) and not deeper, but I know it’s only because I was ”afraid” of the weight.  Think there’s more in the tank especially considering how smashed I’ve been since Saturdays test day, with fresher piriformis I’m aiming for another 5-10kg!

Never done max strict CTB before, so some kind of PB. Front Squats felt really good.

Another no-surprise was how slow Diane went. Had done the 15′s DL after about 2 mins, but then the HSPU’s left the building. ”Maybe” cause of the 60 HSPU’s and more shoulder related stuff I did Saturday..

AMRAP in the end was quite gnarly, row sucked big time and I walked around with pumped forearms for a good 5-10 mins.

Just a few more days to Fittest in Cape Town, and even though I didn’t get to prepare as I wished for this one, I feel strong and confident I will do good.

Namaste! 

Getting there, one wod at the time.. or five…

”Become addicted to constant and never ending self improvement.”

- Henry Ford -

And of course video got muted instantly. Well there’s an ugly Power Snatch somewhere in the beginning at least..

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1:

100 Burpees for time.

Time: 5’36min.

*Rest 10 minutes.

Test 2:

15 minutes to establish a 1RM Snatch.

Score: 79kg Power Snatch, PB (+4kg!)

*Rest 5 minutes.

Test 3:

8 minute AMRAP of:

4 Muscle-Ups
6 Hang Squat Cleans 185/120#

Score: 3R+1 MU

*Rest AT LEAST 3 hours.

Test 4:

20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B

For time: 14’11min.

Test 5:

3 rounds for time of:

Run 800m
20 HSPU

Time: 21’11 min.

Happy with this day in many ways. Was hoping for sub 5 for the burpees, trying to go Tabata style 10 reps every round but only lasted 60 reps. Not disappointed though.

Snatch was ugly and with both a broad landing and some after press, I’ll count it anyway and am really pleased with this considering how hard it been for me to get my issues to cope with this lift since the crash.

Event 3 just cleaned me (haha), heavy bar for me so legs didn’t wanna move as fast as I wanted to. MU’s really easy and unbroken, good stuff, sold my self short by not pushing harder though. 4 rounds should have been my shame level..

In the PM the monkey business stuff was a lot of fun, box jumps and push press, not so much. TTB, whyyy do I always fail on getting my feet behind the bar on the second rep of each set? Grip was pretty smoked but think I did what I could kind of.

Run/HSPU was ridiculous, was hoping for sub 15.. Runs where easy and around 3’20/3’10/3’00, just died the pressing death in the HSPU. Considering shoulders was pretty smoked already at the start of the day, this wasn’t a surprise. Tried to kip a few but seriously looks like a bug trying to get back from his back when doing that. Maybe something I should practice though..?

All in all ok scores, more importantly than that. I can handle this load without feeling too smashed, none of the old injuries are whining and I feel like I am getting closer to finding my highest gear. Said it before, but it needs to be said over and over again, Outlaw f#cking rocks!

Namaste!

My coach is a genius!

I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.”

- Muhammad Ali -

12.30pm WOD

1) High-Bar Back Squat: 4@75%, 3*4@80% – rest 2-3 min. between each set.
121kg/4, 129/4, 4, 4

2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of 3RM – rest 60 sec.
94kg/5, 5, 107/5, 5
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
84kg/5, 90/5, 97/5, 5

Midline/Strength

1a) 5X10 Reverse Hypers – medium/heavy, rest 45 sec.
10kg between heels in a GHD all sets.
1b) 5X3 TGUs (3L/3R) – heavy, rest 45 sec.
16kg, 24kg*4 

Seriously, this guy Rudy must be Einstein reborn.. Never have everything been so perfectly balanced in my training as now. If I feel strong, there’s a sh#tload of work to be done in the wod, if I instead as today feel completely smashed, the guy programs the lightest day so far. (Since I started the program that is).

Was even resisting the urge to watch the wod first thing in the morning, just didn’t wanna see any grueling metcon in there.

Felt really good to be working for speed and technique with these weights, all felt really strong and explosive. That said, haven’t done TGU’s in a very long time, and that definitely showed. Plan was to go for the 32 set 3, and maybe even the new 40kg beast at the last set, haha…
Did all sets with good pace, but was taxed every time, and sweated like I was doing a proper conditioning workout.

Eating better today, hopefully sleeping a lot tonight, (closing the window so I don’t have to fight mosquitos all night again), and then I should be ready for what seems to be a smashing day in the programming tomorrow. No ones knows of course, but looking at the comments, the experienced athletes sees today’s all strength work as a sign of something dreadful coming out of the gates tomorrow. Can we guess Amanda perhaps?

Namaste!

Beer not good for stamina? Who knew..

”Everything should be made as simple as possible, but not simpler than that.”

- Albert Einstein -

3.30pm WOD

BB Gymnastics, 

20 minutes Split Jerk technique work.

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible.

Worked up to Max for Day: 61/2, 70/2, 84/2, 93/1, 102/1, 111/1, 120/F

Conditioning

100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

 Score: 31 OHS (Last year Regionals 65 in 25 mins).

What is well known however is that beer is good for recovering injuries, I’m not even joking. Discovered it when I celebrated Robs B-day with beer and my knee magically got able to squat fully again over night. This time its both my wrist and elbow that is feeling way better after a night at a karaoke bar, need I say more..?

Split Jerk has honestly never felt this good, damn me for being so retarded it takes me almost 3 years to find a ”Coach” that I actually really ”listen” to, (Rudy’s cues in the Outlaw Blog is working every time). This time, simple statement above worked wonders. Was well under 120 as well, but lost midline stabilization and hyper extended my lower back, weirdly enough I was smart enough to actually just let go instead of trying to wrestle the bar, no issues after that lift. Pretty sure I can get 120 and more next time I try!

100′s? Well, it’s not an excuse when you call your self a bloody idiot, is it? That is what I realized I was when warming up. No huge amounts of alcohol last night, but 2 glasses of wine and 3-4 beers is well enough to make me suffer the day after. Just didn’t have any high gear for the wod, pull ups paced ok in about 6mins, KBS painfully slow with too long breaks. Really was strict on them however. DU, frustrating, and OHS just off. Felt as flexible as a rhino when lifting that bar, everything around the shoulders was just tooooiiiight.

Actually was done with DU’s at 16.30ish, a little slower than I hoped, but still way faster than last year.

Active rest day tomorrow, gonna try the same thing as last week: Z1 row and empty barbell lifting. Felt very good then and I hope to be smashing the workouts over the weekend, Fittest in Cape Town is just 10 days away!

Namaste!