|10-27-2014, 07:31 PM||#1|
Eric R Crossfit Log
I've decided to jump on the forums here to start a workout log to keep my training more organized, see what others are doing, and compare notes. My plan is to follow The Outlaw Way mainly because my olympic lifts and work capacity need improved. I do have some mobility limitations (too many years benching in high school) and some joint issues (elbow surgery years ago) but I'm determined to at least snatch my bw with solid technique.
I'm 31, 5'11" 185lbs 10-11% bf
I know Outlaw Way is a ton of volume so I will be scaling and/or modifying the workouts as needed. Maybe even an extra rest day. Also, on the days I can I'll be splitting up the days with oly and strength in the morning, conditioning in the afternoon for a few reasons.
Monday Week 1
7X1 Snatch from blocks (just above knee)
105, 110, 115, 120, 125, 125, 125
1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.
95, 105, 110
2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1
1a) 4X5 Front Squats – work to a 5rm, rest 2:00
165, 185, 205, 225
1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) rest 2:00
8, 8, 8, 8 these got really tough!
EMOM for 10:00-
4 strict chest to ring pull ups
10 wall ball @30lb
Every 2mins for 10:00 (5 sets)
7 ctb pull ups
15 wall ball @20lb
Airdyne 10min cool down.
Taking it easy on the olympic lifts to focus on technique. Even modifying the conditioning part it was rough. That 30lb wall ball man handled me!
|10-28-2014, 07:13 PM||#2|
Re: Eric R Crossfit Log
1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
185, 195, 205, 215, 225 felt pretty good on these.
2) 5X1 Jerk from blocks – did BTN jerks instead.
135, 155, 165, 175, 175 working speed and foot work
1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.
165, 175, 185
2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1
165x5 thumbs couldn't take anymore at this point
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.
205, 215, 215, 225
1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.
125 for all sets. Shoulders fatigued from yesterday so I stayed light.
Did a 10min row this evening just to get the heart rate up. 2600m
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