8/1/12.
REST DAY WOOO!
Much needed after heavy ass deadlifts. Doing 45 at #275 feels pretty painful at the end.. Hopefully I’ll be okay to workout tomorrow morning.
Food Log:
©robJAR
7/23/12.
4:30pm:
Warmup:
- Dynamic Stretch
- Admire my new OLY shoes *2 min. cap. :P
Strength:
1) Power Snatch
- 95, 115, 126F, 120.5, 126, 131.5F, 126
2) 3x3 Power Snatch*Touch and go.
- 106
2a) 5x2 Snatch Balance
- 126
2b) 5x2 1¼ Front Squat
- 205
Conditioning:
3 RFT
- 10 HSPU *Abmat w/ NO plates on the sides.
- 20 GHD Situps
- 100 DU’s
- Time Completed: 13:37
The Outlaw Way.
I figure since I’m doing this, I might as well start from the beginning.. As in the first WOD template Rudy posted. It was pretty good! Snatches are something I definitely need to work with. I just can’t activate my hips like I want to. :(
Food Log:
©robJAR
7/20/12.
8:45am:
Warmup:
- Dynamic Stretch
Strength:
1) Low-Bar Back Squat*Establish 1RM.
- 275, 286, 295F, 295F, 295F :(
2) Deadlift*Establish 1RM.
- 295, 315, 335, 355, 365
3) 3x5 Front Squat *30 seconds rest between sets.
- 135, 135, 135
I was SO determined to at least get to my record PR, but I just couldn’t.. Makes me wonder how the hell I got #295 way back when.. Maybe I did high-bar instead..
It’s cool though, made up for it deadlifting. No straps, no chalk. Just taped the thumbs and lifted that shit up. After watching the video.. LOL OMG I did a bit of jerking at the end. I’m just happy my back isn’t hurt. PR’s a PR. :)
2.5x body weight. What the FUCK is up!
Food Log:
Meal 4 was a snack before and after meal 5 because I’m at work and just wanted something easy to put in my pocket to be able to eat. Besides, I love eating.
Who doesn’t?
Calorie count, I don’t care. I just put it on MyFitnessPal to make me life easier to post on here. I eat the food, THEN log it. Haha, the numbers amuse me.
©robJAR
7/19/12.
A much needed rest day after going hard for three days straight.. On top of that idiotic third WOD that lasted forever. :|
Food Log:
JUST BECAUSE IT’S REST DAY DOESN’T MEAN I DON’T EAT. :P
©robJAR
7/18/12.
8:45am:
Warmup:
- Dynamic Stretch
Strength:
1) High-Bar Back Squat
- 195, 195, 205, 205, 205
2a) Bench Press
- 135, 135, 145, 145
2b) Front Squat
- 140, 140, 140, 140
5:15pm:
Warmup:
- Dynamic Stretch
WOD I:
AMRAP 8
- 12 Wall Balls #20
- 12 Pullups
- 50 DU’s
- Rounds Completed: 3 + 9 Pullups
WOD II:
15 minutes to establish 1RM OHS
- Heaviest Weight: #156
WOD III:
- 7 MU’s
- 21 Box Jumps 24”
- 35 KBS #55
- 35 Hand-Release Pushups
- 5 MU’s
- 21 Box Jumps 24”
- 35 Power Cleans #115
- 35 Burpees
- 3 MU’s
- 21 Box Jumps 24”
- 35 GHD Situps
- 35 Push Jerks #115
- Time Completed: 37:33
The Outlaw Way.
As you can see, they were split up, as recommended by my coach that got me into the Outlaw Way. AM strength at my local gym, and then hittin’ the box PM for some crazy stupid volume. He combined two different days into one, with a bit of editing. It was..
Glorious. In the worst way possible. It took me around 9 minutes just to finish 7 MU’s.. I blame my shoulders for being so weak and sore. Ugh. What can you do right? Only more room to improve with. :D
Food Log:
YAY I broke over the 4k calorie count! Like I count calories anyways.. Psssssh.
I just had to go a little overboard on my dinner. Must. Feed. Body.
It was delicious.
©robJAR
7/17/12.
4:15pm:
Warmup:
- Dynamic Stretch
Strength:
1) 5x2 Hang Snatch @ 80% *Full squat.
- 115
2a) 4x3 Snatch High-Pulls
- 2x#115, 2x#135
2b) 4x3 BTN Push Press *Snatch grip.
- 2x#115, 2x#135
WOD:
9-6-3:
- Ring MU’s *Subbed in for bar MU’s because I can’t do bar MU’s to save my life.
- Squat Clean to Thruster #155 *Scaled from #185.
- Time Completed: 14:58
Midline:
1a) 3x10, 1x20 Reverse Hyper
Food Log:
Toying around with my intake a bit, trying to find what’s comfortable. I know it’s a super excess amount of ..everything.
I know.
©robJAR
7/16/12.
4:15pm:
Warmup:
- Dynamic Stretch
Strength:
1) Back Squat
- 190.5, 205, 221.5, 236
2a) Bent Over Row *Clean grip.
- 165, 185, 185, 185
2b)Front Squat
- 135, 151.5, 151.5, 151.5
Skill:
15min. PARALETTE HSPU *I’m far from strong enough to do ring HSPU’s. :(
WOD:
- 10 Rope Climbs 20’
- 75 Burpees
- 500m Row
- Time Completed: 14:58
The Outlaw Way.
Day one, boys and girls. Also, it was my first workout in three days, and the first time I’ve done a metcon in over a week. OH MY GOD WAS I EXHAUSTED. I actually laid down after I finished the WOD, something I never do too! :(
Food Log:
Meal 2 is blank because I ate out.. This is what I had:
I had like.. 4 of the smallest fries on there and some ketchup. Damn, that spinach wrap was actually pretty damn good.. Not pictured was some bread that they always bring out for free.. I had like 3 slices with butter (1 slice was palm-sized).
©robJAR
7/11/12.
No pictures today, I forgot to charge my camera’s battery. :(
5:00pm:
Warmup:
- Dynamic Stretch
- 15min. Snatch Skill Work
Strength:
Snatch *Work up to a heavy single.
- Heaviest: #140.5
WOD:
Clean & Jerk: *1 rep done every two minutes.
- Weight Used: #185
- Rounds Completed: 10
Food Log:
Yep. That’s the macros for half the damn pie I made. YEAH BUDDY.
©robJAR
7/10/12.
The WOD I DIDN’T do. :P
5:45pm:
Warmup:
- Dynamic Stretch
- Seriously, stretch.
Strength:
4x5 Back Squat
- 205, 236, 245, 255.5F
4x5 Push Press
- 115, 135, 145F, 145F, 135
4x5 Chinups
- +25, +30, +35F, +30
Closer:
- Dynamic Stretch
Rad.
Food Log:
©robJAR
7/9/12.
The WOD I didn’t do today. Lols
4:45pm:
Warmup:
- Dynamic Stretch
Strength:
Clean and Jerk *Work up to a heavy single.
- 155, 175, 186, 190.5, 196F, 196F
WOD:
EMOM 15 *Every Minute On the Minute.
- 1 Snatch #115
Closer:
40yd. Sled Push
- x1 #90
- x3 #180
Apparently I jumped a crazy 15.5lbs. to set a new C&J PR.. Compare to (06.28.12).
Lmao I give most of the credit to my form, but I want to see how this programming I’m doing will help me strength wise, as well as my intake.
Food Log:
That dinner was epic and DELICIOUS.
Oh fuck, meal 2 was a total fail. We didn’t have time for CPK, so I ate at the food court. Hawaiiaan Grill, and apparently they don’t use MSG. I got their chicken and veggies (I posted a picture up earlier via instagram).
©robJAR
