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Old 03-01-2012, 01:03 PM   #1
Nathan Schnur
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NS Workout Log

I had a log on here and got away from posting, so i decided to start fresh and get my discipline back.

My overall goal is to reach the North Central regionals in 2013.

I have done my own programming for the past month or so, saw some progress, but i just dont have the knowledge to get the most out of my training, so....Im jumping on the Outlaw program. Seems like alot of people follow Rudy and have some serious success.

Current Stats:
Male- 21-6'1"-195#
Snatch: 175
C&J: 210
DL:405
HBBS:295
FS:245
Press:170

Fran: 4'37"

Thats All I have for now. I'll start updating day to day Wod's tomorrow...
LETS GO!
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Old 03-01-2012, 09:07 PM   #2
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Re: NS Workout Log

Found out tuesday i have a strained/pulled hip flexor.... one week of nothing with any sort of squat........awesome!

clean DL: 8x135, 6x275, 315x3x5

snatch hi-pull (hang): 8x95,115, 5x5x155

snatch shrug: 4x12x185

Met-Con:
.7 mile sprint on spin bike
20 hang power snatches 95#
.7 mile sprint on spin bike
20 hang power snatches 115#
7 mile sprint on spin bike
12 hang power snatches 135# (got 6, form was not good, dropped to 115# for 12)

today felt good, frustrated i cant use much of my hip for anything........going to test it on next tuesday....
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Old 03-06-2012, 03:27 PM   #3
Nathan Schnur
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Re: NS Workout Log

Second day of outlaw. Love it

1) 15 minutes to establish a 1RM Jerk.
185
205
210
215pr
220pr
225 pr

2a) 5X5 Push Press – heaviest possible, rest 60 sec. 2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.
Pp175, pc 195

7 rounds for total working time of:

10 Burpees 7 Deadlifts 275/185#

Rest 2 minutes after each round.
-11'30"- forgot to take rest between rest...... so that was fun

Conditioning

Row 2k @ 90%
8'55"
Had to do this right after because of time.

couldnt go too crazy on jerk since my globo gym, no bumpers.
The row was good, took it very easy since im still trying to feel out my hip, felt good though, going to continue to ice and all squats will be lighter and to a box.
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Old 03-13-2012, 07:59 PM   #4
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Re: NS Workout Log

12.3 = 339 not too bad...

been on and off the past few days

today

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.
1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.
115
115
135
135
135
145
145


5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg

rower was broken so did 50" row hard! avg. about 1'43"

4X200m Sled Drags – heaviest possible, rest 1:1
had a 20m room, so did 5 down and back, rest was casual muscle ups (GOT MY FIRST ONE TODAY!!!!)
sled load:
90#
90#
75#
75#
good day, legs are torched!! post more later
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Old 03-15-2012, 01:02 PM   #5
Nathan Schnur
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Re: NS Workout Log

3/14 Wednesday

20' to find 1RM PC
135x5
185
205
215
225
245 PR!


dissapointed with form. need to do a bunch of reps and get some video at a lighter weight.

8' AMRAP
10 dumbell thrusters 35# no 30's
10 v situps (no GHD)
10 inverted burpees

3 rounds +10 thrusters+ 6 v situps
what really sucked was getting a chunk of salt from the floor in my eye on the first transition to situps, killed me for like a solid 45"

10' AMRAP
50# TGU's alt arm each rep.
lost count, these were hard and my right shoulder is hurting today

decent day, hip flexor didnt hurt when I was doing thrusters so that was a victory for the day.
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Old 03-16-2012, 08:08 PM   #6
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Re: NS Workout Log

3-16
HBBS-
just messed around since my hip is still a bit sketchy, worked on form
5x5x185

1a)4x8 pullup
35
25
25
25

1b) Front squat
175
175
155
155


AMRAP 8'
ladder 3-6-9......
Thruster 95#
C2B pullup
ring dips

round of 12 + 15 thrusters, 4 pullups

random metcon, but my hip felt pretty good through it, continued to work on my FS form. Any one who can offer some advice on my FS form, I would greatly appreciate it. Thanks > http://board.crossfit.com/showthread...16#post1044316 (WFS)
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Old 03-19-2012, 02:51 PM   #7
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Re: NS Workout Log

3-19
1) 5X3 Snatch @ 70-80% – rest 90 sec.
120
120
120
120
120

Pitiful, not sure what the deal is but i've been losing power on my snatch...videos to come
2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec.
185
205
205
205

2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.
185
185
195
185


shoulder is still a little iffy from TGU's so skipped prescribed Met-con (sorry Rudy)

did what my roommate and I call NATO
5x rounds
1/2 mile bike sprint
5 power snatches
5 OHS
6 C2B pullups

used 115# (yes i know its ridiculously light, need to get my sh*# together and get that up.

forgot to look at my stopwatch to see my finish time, somewhere like 12-13'
I know im just on fire today
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Old 03-20-2012, 07:23 PM   #8
Nathan Schnur
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Re: NS Workout Log

1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.
115
125
135


2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.
200
200
200
200
200

Strength

1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.

Cant bench, hurts something awful in my shoulder, can press fine though. so I did 135 strict press
8, 15
8,12
7,10

did the pullups dead hang, minimal kip, wanted to really see where i was
Conditioning

Run 800M all out.
- ran around the huge block my gym is on no idea of distance definitely close to 800m, didnt time it, just ran fast as i could

*Rest 4 minutes.

8 minute AMRAP of:

10 Behind the Neck Push Press @ 155/105# (no racks) 135
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double Unders subbed 12 T2B

-Dont have a DU rope
2rnds + 10 press+ 20 KBS + 9 T2B

*Rest 8 minutes.

400M Sled Drag @ 90/70#
- that was fun

overall good day, its ridiculously hot in Chicago right now, so sleep quality is crap. signed up for the Lifetime Fitness Alpha Showdown on 4/7, Globo version of the games. using it as a practice for a competition since i have no box right now. -Comments are welcome -Nate
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Old 03-28-2012, 05:59 PM   #9
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Re: NS Workout Log

ok, havent been logging lately, just busy with school and trying to find a job before summer.

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
175
175
175
175
185

Felt awesome about this, never cleaned that heavy before, felt like my squat wouldnt be able to support it.

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
235
235
235
235
225

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
185
185
185
175
185



Conditioning

For time:

100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
Epic fail on these, my speed rope literally arrived while I was at the gym, so we did 2' -1'30'-1' hard bike spins, no GHD so we did straight leg sit ups in a GHD style
Forgot to time

Hip mobility is coming along, being able to get stupid low at the bottom of my squats. Haven't eaten enough lately so my lifts were suffering (fixing that as i type)

saw a video about eating too soon before your workout and going hypOglycemic...can anyone shed some light on this for me? Thanks
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Old 04-02-2012, 03:15 PM   #10
Nathan Schnur
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Re: NS Workout Log

BB Gymnastics

1) 5X1 Snatch @ 80-90% – rest 90 sec.

135
145
155
155f
155


2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec.
185
225
225
225

did 4x4, no squats with this, all the bars were taken

Strength

1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%
did a 5x5, still feeling out my shoulder on bench
Pullups
45
Bench
185
225
225
225
225

forgot my dip belt so had to use dumbell. shoulder felt good on bench though, heaviest i've benched in a year.

HBBS:
3x185
3x225
20x185
Started using a 20 rep program, need to build up some strength. 185 was good.
Skill
10 minutes practice on Muscle-Ups to Ring HSPU.
No room to set up rings for muscle ups......practicing double unders tonight.

need a new gym, tired of people stealing my ****, and just not being a part of a real box in general. Need to step this up.
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