Outlaw Fr 28.06.2013

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 135kg (+3 kg)

Conditioning

12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

• Score: 4 + 30 m

Outlaw Mi 26.06.2013

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• 1RM 167 kg
• Score: 128 kg (+ 3kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

• Score: 70 kg

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

• Score: 63 kg; no fails

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

• Score: 95 kg

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

• Score: 81 kg; no fails

Strength 2 - SKIPPED

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

Outlaw Mo 25.06.2013

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 72/72/75 Snatch fail/75 Snatch fail/ 75/75/75

Strength

Smolov 2/1 – Click Here for Smolov Calculator
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

• 1RM = 167 kg
• Score: 120 kg (3kg > 17.06.2013); no fails

Conditioning

3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders 

• Score: 15.35 min  (Call me PUSSY!)

M/F/S - 3/5/2

Outlaw Sa 22.06.2013

Strength

Smolov 1/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 142 kg; 3/3/3/3/3/3/3/3/3/2!!!!!
• schlechtesten Squats ever! Elvis Squats..Ahahaha..Ohyeah!

BBG

1) 15 minutes to establish a 1RM Snatch.

• skipped

2) 15 Minutes to establish a 1RM Clean & Jerk.

• skipped

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

• MOD: 20MUs --> 10 Min

Outlaw Fr 21.06.2013

Strength

Smolov 1/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• Score: 1RM 167kg, 135kg no fails

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

• Score: 110 (100 unbroken)

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

M/F/S - 2/2/4

Outlaw Mi 19.06.2013

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• Score: 1RM = 167 kg,
• Score: 125 kg;  no fails

BBG

1) 12 minutes to work to a max Snatch for the day, then:

• Score: 80 kg

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

• Score: 72f/72f/72/72/72/72

2) 12 minutes to work to a max Clean & Jerk for the day, then:

• Score: 105 kg

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

• Score:  90/90/90/90/90/90

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

• Score: ME Strit PlU: 18/10/10/9

1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd

1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

• Score: 20/30/30/30

M/F/S - 5/7/5

Outlaw Di 28.06.2013

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

•   Score: 90/90/90/90/90

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.

•  Score: 55/55/55/55

1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

•  Score: 85/85/85/85

Conditioning

2 minutes ME Muscle-Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups

• Score: 8/2rds+59reps/5

Outlaw Mo 16.06.2013

After multiple discussions with Coach Pendlay about what he thinks is the biggest weakness with CrossFitters, and novice lifters in general, I have decided to focus the first 16 weeks of our off-season template on the single most important movement in all of strength training…the Squat. We will start with the 4 week Junior version of the world’s most feared Squat program, Smolov. Then, after a week to de-load and re-test, we’ll move on to an old Outlaw favorite, the Hatch Program.

There will be some tweaks to the template to fit the overall volume of the programs, but the majority of the daily work will remain the same. For the Smolov Jr. portion of the cycle (the first three weeks), our Weightlifting (BBG) volume will be paired back slightly. For the entire cycle (16 weeks), our conditioning pieces will show the most overall change, as they will focus more on gymnastics, calisthenics, and general aerobic capacity work.

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70/70/70f/70/70/70/70 (wasn't heaviest...)

Strength

Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 117 kg, no fails

Conditioning

15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

• skipped