Chaos and Pain and Crossfit? F**k, say it ain't so!

[nzazad]

Friday - 16th
11:30AM SESSION
10 min E.m.O.m;
E: 10 50kg snatch
O: 50 DU
Ascending E.m.O.m. Adding 2 reps each round until unable to complete, starting at 10 reps.
E:Chest to bar pull ups
O:Strict ring dips
Unable to complete 18 rep round. Finished that round at 11.13.
5 rounds for effort;
10 ghd sit ups
10 9kg slam balls
04:30PM SESSION
Muscle ups
5x3. For some reason my ring muscle ups are ****ty as at the moment. Body is a bit fried though.
Weighted pull ups
4x16x5 - 2xSupinated, 2xPronated
Hands are fried. They need a rest
Every three minutes, for 15 minutes.
1 power clean
3 split jerks
Building in weight. Went 80, 90, 100, 110, 110kg.
Happy I got that with my quad.

DIET
09:30AM: 1 cheese muffin, 2 slices beef schnitzel
02:00PM: 3 slices bread, 3 slices beef schnitzel, 1 scoop protein
04:00PM: 1 scoop protein, 300ml milk
07:00PM: 1 cup of rice, 1 & 1/2 chicken breast, 1/2 jar of teriyaki sauce

 

[nzazad]

Saturday - 17th
10:00AM SESSION
Squat - rehab
4x80x5 - paused
3x60x10
Lying leg curl
3x70x8
Weighted back extensions
3x32.5x12
04:00PM SESSION
1) Alternating EMOM for 14:00-
3 Hang Power Cleans (Building in weight)
10 Burpee Box Jumps 24/20″
Went: 60, 70, 75, 80, 85, 90, 95kg. Also made three reps at 100kg to see if I could do it, which I can. Stupid though, slightly strained my quad again, not too badly however. Tomorrow is rest day and I'll have a sauna and spa and eat plenty to help it come along.
1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.
1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.
Went: 72.5, 85, 95, 102.5, 102.5, 95kg.
Wanted to do the conditioner from Outlaw today, however my quad was a bit niggly, my hands are absolutely shot and my elbow joints are getting niggly. Time to rest.
DIET
08:30AM: 1 scoop protein, 400ml milk
10:30AM: 2 slices bread, 2 slices beef schnitzel, 2 slices hot pork
01:30PM: 2 slices bread, 2 slices beef schnitzel, 1 scoop protein
03:00PM: 2 slices bread, 2 slices beef schnitzel
05:00PM: 1 scoop protein, 400ml milk
06:30PM: 2 pieces of KFC original recipe chicken, 10 wicked wings. fuuuaaaaarrrkk.

 

[CJ_Xfit89]

Nice man.
You need to eat more bro

 

[RecompMan]

Friday - 16th 11:30AM SESSION 10 min E.m.O.m; E: 10 50kg snatch O: 50 DU Ascending E.m.O.m. Adding 2 reps each round until unable to complete, starting at 10 reps. E:Chest to bar pull ups O:Strict ring dips Unable to complete 18 rep round. Finished that round at 11.13. 5 rounds for effort; 10 ghd sit ups 10 9kg slam balls 04:30PM SESSION Muscle ups 5x3. For some reason my ring muscle ups are ****ty as at the moment. Body is a bit fried though. Weighted pull ups 4x16x5 - 2xSupinated, 2xPronated Hands are fried. They need a rest Every three minutes, for 15 minutes. 1 power clean 3 split jerks Building in weight. Went 80, 90, 100, 110, 110kg. Happy I got that with my quad. DIET 09:30AM: 1 cheese muffin, 2 slices beef schnitzel 02:00PM: 3 slices bread, 3 slices beef schnitzel, 1 scoop protein 04:00PM: 1 scoop protein, 300ml milk 07:00PM: 1 cup of rice, 1 & 1/2 chicken breast, 1/2 jar of teriyaki sauce

how many oz beef?

What's your cals they look in the 1700 range

 

[CJ_Xfit89]

That's what I'm thinking bro

 

[nzazad]

Hey guys thanks for the input!

Yeah I definitely need to eat more if I want to improve my performance. Body weight was down at 88.5kg/195lb two days ago, from 92kg/202lb at the start of the year.
Partly wanted to drop my bodyweight down to 88kg/195lb take or give 1kg/2lbs. I was carrying a good amount of fat (dead weight, serves no purpose) from being a lazy ass and eating poorly, so now that i've trimmed it off i'll increase calories.

The beef was pretty small, maybe 3-4oz?

Training for the crossfit open which is in 40 or so days, if I can maintain my strength levels while improving my anaerobic and aerobic endurance i'll be pretty happy! I much prefer training for strength and power, so once that's over i'll be looking for more gains.

 

[CJ_Xfit89]

Dude
I'm 82kg 10% and I eat like a horse and stay super lean year round.
Just be smart with carbs and use them to your advantage.
Protein needs to be at a minimum of 200g day for you and I plus fat minimum .5 to 1g per kg bodyweight.

 

[CJ_Xfit89]

Oh yeah and I can't wait for the games. Gonna be a crazy time!!!

 

[nzazad]

Yeah I definitely need to pay more attention to the amount of protein and fat I get. I use to do VLC dieting, so reintroducing carbs is a relatively recent thing. Still modulating the amount to keep improving performance and not over do it.

And hell yeah man, who do you think will take the top spot at the games with Rich and Khalipa gone? And what do you think the Open will hold this year with the new Rx and scaled divisions?

 

[nzazad]

Monday - 19th
BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 50, 55, 60, 65, 70, 75, 80kg. Went unbroken on all except for my 80kg. Got two UB reps and then hit the other singles within the minute, which I couldn't do last week at that weight
Strength/Skill
1a) 4x5x80kg Front Box Squats - rest EXACTLY 60 seconds
1b) 4XME UB TTB – rest EXACTLY 60 seconds
Went: 25, 20, 17, 15.
Conditioning
30:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders
Total = 4 rounds.

DIET
07:30AM: 1 scoop protein, 300ml milk, 2 pieces of toast with peanut butter
09:30AM: 2 pieces of toast with peanut butter
11:30AM: 2 pieces of toast with peanut butter
01:30PM: 2 pieces of toast with chicken, pesto, cheese
05:00PM: 2 scoops protein, 300ml milk
07:00PM: 1 turkish kebab

 

[nzazad]

Tuesday - 20th
BBG
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 60, 70, 80, 90, 100, 105, 105kg.
Felt weak in my pull and jerk. Not happy with how this went.
Strength/Skill
4) Paused Back Squat (Squat re-hab) – 5x100x5– rest exactly 60 seconds
Quad held up nicely here.
1b) 5XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 60 seconds
Went: 20+10, 10+5, 10+5, 9+6, 8+4.
Holy crap, no idea why I was so **** at these this week. Didn't have that usual drive and spring today.
Conditioning
1) For time:
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.
Time = 6.05.
For my thrusters, I went a set of 30, then two tens. Pretty happy with this, had no pain in my quad during the thrusters which was good
7:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
Result = 3 rounds + 3 muscle ups and 6 S2OH
With no break…
3:30 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)
Result = 5 muscle ups.
Disappointed in how I performed here. Got three reps, then failed twice in trying to get my last two before I got them.

DIET
10:30AM: 2 pieces of bread w/ beef schnitzel
11:45AM: 2 pieces of bread w/ beef schnitzel
01:00PM: 1 nut and seed slice
04:30PM: 2 scoops protein, 500ml milk
05:30PM: 1 scoop protein
07:00PM: 1 large chicken breast, 1 cup of rice, 1 jar of curry. Big dinner tonight, need to recover for tomorrow.

 

[nzazad]

Wednesday - 21st
02:30PM SESSION
BBG
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Went: 50, 55, 60, 65, 70kg. Going light on this EMOM work to keep my quad safe. Definitely have more in the tank just being smart for once.
Conditioning
5:00 AMRAP of:
Clean & Jerks (anyhow) 185/120#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.
Went: 7, 6, 5, 5, 5 reps for a total of 28 reps.
06:30PM SESSION
BBG
Every for 2:00 for 8:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Went: 60, 65, 70, 75, 80kg. Again, going light on this emom work. Actually felt my quad getting a little sore around the 70kg region.
Conditioning
5:00 AMRAP of:
Snatches (anyhow) 155/105#
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.
Went: 8, 5, 5, 5, 6 reps for a total of 29 reps.

DIET
10:30AM: Steak Sammy, 300ml, 1 scoop protein
01:15PM: Steak Sammy, 300ml, 1 scoop protein
04:45PM: Steak Sammy, 300ml, 1 scoop protein
08:00PM: 1 chicken breast, 2 cups pasta shells, 1 pottle pomodoro sauce, sprinkling of grated cheese.

 

[nzazad]

Thursday - 22nd
10:00AM SESSION
Bench
130x1
137.5x1 - 2.5kg PR
140x1 - 5kg PR
4x105x5 - paused
Green band crunch
4x25

DIET
07:30AM: Steak Sammy
09:15PM: Steak Sammy
11:30AM: 600ml milk, 2 scoop protein
01:30PM: 2x Steak Sammy
07:00PM: Turkish kebab

Ooorah, hit a lifetime goal of 140kgs. Onwards and upwards!

 

[nzazad]

1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
15 Box Jump Overs 24/20″
Went: 50, 55, 60, 65, 70, 75, 80kgs. Very happy with this, I remember towards the end of last year i'd struggle to hit 80kg for a full snatch double.
2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur
Went: 85, 95, 102.5, 107.5, 107.5, 102.5kg. Quad held up just fine, also used a belt today for the first time in a working set, jeez it makes such a difference!
3) 10:00 to complete:
200 Double-Unders
100 Wall Balls 20/14#
ME Muscle-Ups with the remainder of the 10:00
Total = 8 muscle ups
Rest 1:00 after completing the 10:00, then…
2:00 ME Deadlifts 275/185#
Total = 24 deadlifts

DIET
10:00AM: 1 salmon bap, 1 scoop protein
12:00PM: Steak Sammy
04:00PM: Steak Sammy, 1 scoop protein
05:30PM: 1 scoop protein
06:30PM: 1 chicken breast, 1/2 cup of rice, 1/2 had of satay

Link to a video of one of my 107.5kg squat and split jerk sets.
http://instagram.com/p/yL34bRtlPk/?modal=true

 

[nzazad]

Saturday - 24th
02:00PM SESSION
1) Alternating EMOM for 14:00-
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)
10 Burpee Box Jumps 24/20″
Went: 60, 70, 80, 90, 100, 100(Power clean cos my leg started to get sore), 90kg.
2) 21-18-15-12-9-6-3 of:
Thrusters 95/65#
Bar-Facing Burpees
For time. 10:20. Holy ****, very happy with this time, also had a little more in the tank. This time would have put me in 37th in my region last year.

DIET
10:30AM: 1 scoop protein
12:00PM: 1 scoop protein, steak sammy
01:00PM: steak sammy
04:00PM: 1 scoop protein, 300ml milk, steak sammy
05:30PM: 3 kfc original recipe, 3 wicked wings

 

[nzazad]

Sunday - 25th
12:00PM SESSION
10 rounds at a conversational pace;
10 strict pull ups,
10 strict dips
100m sled push - 40kgs
Diet
11:30AM: 1 chicken wrap
06:00PM: Spaghetti bolognaise, garlic bread, fruit salad with cream and a bit of merange.
08:00PM: 8 wicked wings.

 

[nzazad]

Monday - 26th
10:30AM SESSION
BBG
EMOM for 7:00-
5 Power Snatches*
*At 80% of 5rm.
Straight sets at 60kg.
Strength/Skill
1a) 4X5x80kg paused front squats
1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds
Conditioning
40:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:
25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg
25 Row for Calories
Result = 4 rounds, 25 wall balls and 13 burpee box jumps
Holy ****, went out on saturday night and I was absolutely WRECKED today. Weights felt heavy, no energy, no spring, just flat.
DIET
07:30AM: 2 steak sammys
09:30AM: 1 scoop protein, 300ml milk
12:00PM: 1 scoop protein, 300ml milk
01:30PM: 12" subway meatball
07:00PM: 1 Turkish kebab
08:00PM: 1 scoop protein, 300ml milk

 

[nzazad]

Tuesday - 27th
02:00PM SESSION
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks @ 80% of 3RM
Straight weight at 80kg.
Strength/Skill
*Sequence ends on 5th set of BS.
1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds
Went 110kg across all sets
1b) 4X15 Strict HSPU (in UB sets of 5 AFAP)- rest exactly 90 seconds
Conditioning
1) For time:
30 C2B Pull Ups:
Result = 1.40 min.
*Rest 2:00 between 1&2.
2) For time:
30 Clean & Jerks (anyhow) 135/95#
Result = 2.30 min.
*Rest 2:00 between 2&3.
3) For time:
Row 60 Calories
Result = 2:40 min.
DIET
07:30AM: Big breakfast. Toast, eggs, bacon, sausages, hashbrowns, mushrooms.
10:30AM: 1 scoop protein
12:00PM: Steak Sammy
03:30PM: 1 scoop protein, 300ml milk, 2 steak sammys
05:30PM: 200g chicken, 1 cup rice, half pottle satay sauce

 

[nzazad]

Wednesday - 28th
11:00AM SESSION
Every 1:30 for 6:00-
5 Snatches @ 80% of 5rm (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)
Straight sets at 60kg.
Conditioning
10:00 AMRAP at a conversational pace of:
KB Snatches (alternate every 20 reps) 24/16kg
Total = 160 reps. Went a bit harder on this.
06:30PM SESSION
Conditioning
4 rounds for time of:
:45 (accumulated) Hanging L-Sit Hold
15 Jumping Back Squats 65/45#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#
Time = 18.15. Worked at a conversational pace, felt really drained and tired.

So after the weekend i've been feeling so damn drained and my body is looking like crap compared to what it was. Cortisol must be through the roof. Also having to get up at 5am for work monday-thursday is cutting my sleep short. The fact I went to sleep on saturday night/sunday morning at 5am definitely wouldn't have helped my sleep lol.

 

[nzazad]

Thursday - 29th
09:30 SESSION
Bench - paused
5x115x3
Pull ups - hammer grip
5x20x3
Muscle ups
3x5
Bicep curl super set with strict hspu
3x16x10 and 3xBWx10
Leg extensions, 100 reps for time at 49kg;
Time = 3.10 mins
Leg curls, 100 reps for time at 28kg;
Time = 3.04 mins

DIET
07:30AM: steak sammy, 1 scoop protein, 300ml milk milk
12:00PM: steak sammy, 1 scoop protein, 300ml milk milk
02:00PM: steak sammy, 1 scoop protein,
07:00PM: Turkish kebab

 

[nzazad]

Friday - 30th
1) Alternating EMOM for 14:00-
5 UB Hang Snatches @ 75% of 5rm (from power position)
15 Box Jump Overs 24/20″
Performed snatches at 60kg.
2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur
Performed at 80kgs for this, wanted to let the quad come right as it was slightly niggly. My elbows are also quite sore too.
3) “Fat Elizabeth”
15-12-9 of:
Power Cleans 185/125#
Weighted Ring Dips 30/20#
Time = 4.44 mins.

DIET
11:00AM: steak sammy, 1 scoop protein, 300ml milk
01:00PM: 4 pieces of sushi
03:30PM: 4 pieces of sushi, 2 pieces chicken karagi, 1 scoop protein
06:30PM: Full rack of bbq pork ribs

 

[nzazad]

Saturday - 31st
Session 1:
1) Alternating EMOM for 14:00-
3 UB Hang Power Cleans @ 80kg
10 Burpee Box Jumps 24/20″
2) “Cindy”
20:00 AMRAP of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
Total = 23 rounds. None of that half rep crap. The whole half range squats, half range push ups. Proper range of motion. Only stroking my own ego doing anything less.
Session 2:
1) Push Press from Blocks/Racks - Every 2 minutes for 8 minutes - 5×5@90kg
2) Speed Deadlift - Every 2 minutes for 8 minutes - 5x5@100kg
3) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance
Distance = 6985m

DIET
06:00AM: 400ml milk, 1 scoop protein
11:00AM: steak sammy
02:00PM: steak sammy x 2, 1 scoop protein
04:30PM: 400ml milk, 1 scoop protein
06:00PM: Turkish Kebab. Plus half of my mums, haha.

 

[nzazad]

Sunday - 1st
11:00AM SESSION
500 ab crunches of different styles
03:00PM SESSION
15 mins stretching to restore range of motion in my quad. Is tight as all hell.
Bench - Paused, incline.
5x5x80kg
Muscle ups
2 EMOM for 10 mins.
Empty barbell curls
100 reps as fast as possible.

DIET
10:00AM: steak sammy, 1 scoop protein
12:00PM: 8 wicked wings, 2 pieces original recipe chicken
06:00PM: steak stew and peach crumble.
07:00PM: 2 biscuits, 1 scoop protein

 

[nzazad]

Monday - 2nd
10:30AM SESSION
BBG
Rest 2:00 exactly between #1 and #2.
1) EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went UB with: 60, 65, 70, 75, 80kg in singles.
2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
Result = 12 reps @ 60kg.
Strength/Skill
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heaviest possible, rest EXACTLY 60 seconds
Straight sets at 60kg. Haven't done snatch balances since I pulled my quad so went light to make sure it was safe.
1b) 4XME UB C2B Pull-ups – rest EXACTLY 60 seconds
Went: 30 (10 rep P.R), 11, 15, 10. On the 11 and 10 round, I pussied out and got off the bar before I honestly thought I had nothing left
Conditioning
Rest exactly 1:00 between #1 and #2.
1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
50 6″ Target Burpees
50 Thrusters 65/45#
Result = 1 round + 50 burpees & 30 thrusters.
2) 5:00 AMRAP (all out effort) of:
20 6″ Target Burpees
20 Thrusters 95/65#
Result = 1 round + 20 burpees & 7 thrusters. This 5 minutes went faster than I expected, feel like I should have gotten more.

DIET
07:30AM: steak sammy, 1 scoop protein
10:00AM: steak sammy
12:30PM: 400ml milk, 1 scoop protein
01:30PM: steak sammy x 2
04:30PM: 400ml milk, 1 scoop protein
07:30PM: 1 chicken breast, 1 cup rice, 1/2 jar of teriyaki sauce

 

[nzazad]

Tuesday - 3rd
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 70, 75, 80, 85, 90kg, all UB
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
70kg for 8 UB reps.
Strength/Skill
*Sequence ends on 5th set of BS.
1a) Back Squat: Incease 10kgs from last week. 5x5 @ 120kgs
Felt quite nervous with these, quad held up fine though.
1b) 4X20 Strict HSPU – rest exactly 90 seconds
Went: 20, 15+5, 10+5+5, 5+5+4+3+3
Conditioning
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups
Total = 5 reps into my muscle ups. Not nearly good enough, once again muscle ups proving to be a big weakness. Will do some work on them on thursday and sunday this week.

DIET
07:30AM: steak sammy, 1 scoop protein
10:00AM: steak sammy
12:00PM: 6 pieces sushi
03:30PM: steak sammy, 1 scoop protein, 300ml milk
06:00PM: 1 chicken breast, 2 cups pasta, pottle of pomodoro sauce, grated cheese.

 

[CJ_Xfit89]

Question
I wanna improve strengths and oly lift numbers but want the conditioning and fat loss that comes with metcons.

I'm following outlaw barbell. What do you propose bro?

 

[nzazad]

I've been seeing great results in regards to body composition by following my diet. Moderate protein, moderate carbs, low fat. I eat to fuel my performance but not gain body fat, with the goal in mind to slowly drop body fat. I'll throw up a before and after photo at some stage. I keep fat low but i'm not anal about it. I eat just enough carbs to get me through my next training session/day. I have protein with every meal.

So I think you should;
Find a diet that works for you and allows you to,
Fuel performance,
Slowly drop bodyfat, 1lb a week.

Constantly look to improve performance
Be it in your power snatches, your hang cleans, anything, constantly look to add weight to the bar. If your program has a call for certain percentages, hit those. If not, and it's free reign on the weight you choose, aim to improve from last week

Add in a few metcons 3-4 times a week that are similar in movements to your main lifts.
For example, if I was doing a snatch day, i'd get all my work for that done. Depending on how I felt afterwards i'd throw together something like 10-1 1-10 swing set of power snatches and GHD sit ups. I have a movement similar to my main focus (Think of it as accessory work) and I have it's antagonist movement (Hip extension in snatch, hip flexion in GHD sit up).
Keep these short and sweet, 10-15 minutes at most. Short and sharp.



What's your current diet like?
Body weight, height, BF%? Is the goal in your mind to look like an athlete, or perform like one? You won't look like one unless you perform like one.

 

[CJ_Xfit89]

Diet is no issue.

Just want to get stronger. 83kg 9% bf almost 6 ft 25yrs old

I wanna follow outlaw way but barbell has more oly lifting in it for strength.

Then again I want the conditioning from outlaw way.

Does that clear it up? Or am I missing something?

 

[nzazad]

That makes sense bro. Why not do outlaw barbell, and then throw in some metcons from the outlaw way after you've done barbell? Obviously increasing calories to cater to increased workload.

 

[CJ_Xfit89]

That makes sense bro. Why not do outlaw barbell, and then throw in some metcons from the outlaw way after you've done barbell? Obviously increasing calories to cater to increased workload.

So follow Rudy 's conditioning stuff?
I was looking at invictus conditioning for comp athletes (note different for 3 groups)

I'll just follow barbell for strength and outlaw way for conditioning

Thanks man

 

[nzazad]

Yeah I would suggest going for Rudy's conditioning, keep with the same kind of mentality ya know? Rather than running two different programs. He programs pretty wicked conditioning work outs.

Not sure what days they have as rest days for the Barbell, but on Outlaw Way the rest days are Thursday and Sunday.
You could do 3 metcons a week going: Monday, Wednesday, Friday,
or,
You could do 4 metcons a week going: Monday, Tuesday, Friday, Saturday.

 

[CJ_Xfit89]

Done.
Thanks bro.

 

[CJ_Xfit89]

When did the last training cycle begin for 2015?

 

[nzazad]

No worries bro, always happy to help! And it started at the beginning of this year. Doing a prep cycle for the Open.

Wednesday - 4th
Session 1:
BBG
1) Every 1:30 for 6:00-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Went: 70, 75, 77.5, 80, 85kg (1+2).
2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.
72.5x5
Conditioning
“Karen”
150 Wall Balls 20/14# (10′ target for everyone)
Time = 6.03. Probably paced a little too slow for this. Still, big improvement on my past time.

Session 2:
BBG
1) Every 2:00 for 8:00-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set
Went: 85, 87.5, 90, 95, 100kg all UB.
2) 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.
85x5
Conditioning
4 rounds for time of:
:45 (accumulated) Hanging L-Sit Hold
15 Jerk Grip OHS 95/65#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#
Time = 20.11 mins

DIET
07:30AM: 1 scoop protein, steak sammy
11:00AM: 1 scoop protein, steak sammy
03:00PM: 1 scoop protein, 300ml milk, steak sammy
05:00PM: 1 scoop protein, 300ml milk
08:30PM: 1 cup rice, 1 chicken breast, 1 jar of curry


Video of my top set of 100kg clean and Jerks. Turned more into a thruster jerk haha. Happy to hit this weight considering my quad was all kinds of messed up a couple weeks back.
http://instagram.com/p/yqzgwEtlKH/?modal=true

 

[CJ_Xfit89]

Did add you on insta

 

[nzazad]

Sweet bro! likewise

Thursday - 5th
10:00AM SESSION
Bench - paused. No leg drive
5x117.5x3
Head stand practice
5x3 leg lower and wall touch
04:30PM SESSION
10 min e.m.o.m
3 muscle ups

DIET
07:30AM: 1 scoop protein, steak sammy
09:00AM: steak sammy
10:30AM: 1 scoop protein, 400ml milk
12:30PM: 1 scoop protein, 400ml milk, steak sammy
05:00PM: 1 scoop protein
08:00PM: bowl of nachos, 13 chicken wings

 

[nzazad]

Friday - 6th
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 60, 65, 70, 75, 80, 85 (hit full, miss hang, reset and then hit hang and high hang), 90 (hit full, missed hang, reset and missed again, stopped there)
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerks: 1×5+1@75, 1×5+1@85, 1×5+1@95, 1×[email protected], 1×5+1@95 (Based on 1RM Clean)
3) 12:00 AMRAP of:
2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Ubders
10 Deadlifts 275/185#
50 Double-Unders…
Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.
Result = Round of 16 deadlifts + 71 double unders of the 80 total.

DIET
09:00AM: steak sammy, 1 scoop protein
01:30PM: steak sammy, 1 scoop protein, 400ml milk
05:00PM: 2 scoops protein
06:30PM: 2 cups pasta, 1 chicken breast, pomodoro sauce, grated cheese
09:00PM: 1 scoop protein, 400ml milk

 

[nzazad]

Saturday - 7th
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
Went: 70, 75, 80, 85, 90, 95, 100,
10 Ring Dips
2) “Nasty Girls V2″
3 rounds for time of:
50 Pistols (alternating)
7 Muscle-ups
10 Hang Power Cleans 175/115#
Time = 14.45 mins. Not a good time by any means, however I have probably done less than 50 pistols in my entire life. So the fact I could make it through 150 pistols and my quad holding up fine I'm really happy with. Also, muscle ups went R1:7, R2:4+2+1, R3:4+2+1, so that EMOM work is helping my consistency.

Session 2:
1) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day.
Went: 80, 90, 100, 110, 120kg.
2) 5X3 Jerk from Blocks/Racks – work to a max triple for the day.
Went: 80, 90, 95, 100, 105kg.
3) Strict Press.
2x10 @ 60kg
4) Strict HSPU.
2x10
5) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 Row for distance = 7119m.

DIET
09:00PM: steak sammy, 1 scoop protein
12:00PM: steak sammy, 1 scoop protein, 300ml milk
01:30PM: 2 steak sammys
04:30PM: 1 scoop protein, 300ml milk
06:30PM: 1 chicken breast, 1 cup of rice, 1 jar of curry
12:00AM: 2 pieces fried chicken, fried potato chips

 

[nzazad]

Sunday - 8th
02:00PM SESSION
Bar muscle up practice
3x2 UB
1x4 Hand tear, could have kept going damn it. This comes at a terrible time as I have a competition on sunday next week. Oh well, I can now say I can link bar muscle ups.
Foam rolling posterior chain for ten minutes
Rotator cuff work for ten minutes.
Assault bike tabata - 80 cals, 1296m.

DIET
10:00AM: steak sammy, 1 scoop protein
12:30PM: 8 wicked wings
01:30PM: steak sammy
04:30PM: protein bar
06:00PM: 2 chicken pancakes, 1 bread bun, salad, chocolate tart
08:00PM: chocolate tart

 

[nzazad]

Monday - 9th
BBG
1) EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 60, 65, 70, 75, 80(1+1+1. Ran out of time in the minute to finish 5 singles)
Rest 2:00 exactly between #1 and #2.
2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
12x62.5kg
Strength/Skill
1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds
Straight sets at 70kg.
1b) 4X20 strict ring row – rest EXACTLY 60 seconds
Was meant to do chest to bar pull ups but couldn't with my hand.
Conditioning
This is a repeat of last week’s conditioning, but make sure to note the weight increases for both efforts.
Rest exactly 1:00 between #1 and #2.
1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:
50 6″ Target Burpees
50 Thrusters 75/55#
Result = 2 rounds + 20 burpees
2) 5:00 AMRAP (all out effort) of:
20 6″ Target Burpees
20 Thrusters 105/75#
Result = 1 round + 20 burpees + 12 thrusters
After having a pretty meh session, I really wanted to get after this conditioner. Improved the amount of reps in contrast to last week, even with the increase in weight.

DIET
07:30AM: steak sammy, 1 scoop protein
10:00AM: 1 scoop protein, 300ml milk
03:30PM: steak sammy, 1 scoop protein, 300ml milk
04:30PM: steak sammy
07:00PM: 1 chicken breast, 1 cup rice, 1/2 jar teriyaki sauce

 

[CJ_Xfit89]

Nice bro.

 

[nzazad]

Cheers brother! Have you got a log I can follow?

 

[CJ_Xfit89]

http://anabolicminds.com/forum/showthread.php?t=262832

 

[nzazad]

Tuesday - 10th
11:30AM SESSION
Strength/Skill
*Sequence ends on 5th set of BS.
1a) Back Squat 5x5@130kg – rest exactly 90 seconds
1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds
Went: 20, 20, 15+5, 10+3+3+2+2
03:30PM SESSION
BBG
Every 1:30 for 6:00 (5 total sets)-
1) 5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Went: 70, 80, 85, 90, 95 (4+1)
2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
72.5x8. Rotator cuff got niggly early into my emom, felt like I had more in the tank but didn't want to push into those nasty reps and risk further injury.
Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14# (men 10′ target/ladies 9′ target)
90 Double-unders
30 Muscle-ups (Subbed in 30 strict pull ups & 30 strict ring dips due to my torn hand)
Result = 1 round + 7 wall balls

Diet
07:30AM: steak sammy, 1 scoop protein
09:30AM: steak sammy
12:30PM: steak sammy, 1 scoop protein, 300ml milk
02:00PM: 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein, 300ml milk
06:30PM: 1 chicken breast, 2 cups pasta, pottle of pomodoro sauce

 

[nzazad]

Wednesday - 11th
BBG
1) Every 1:30 for 6:00-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Went: 70, 75, 80, 85, 90 (1+0)
2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.
62.5x10 (ended up misloading the bar and forgot to put 10kgs on, oops. Oh well)
Conditioning
Absolutely AFAP for both pieces.
3 rounds for time of:
7 Power Snatches 155/105#
14 TTB
21 Box Jump Overs 24/20″
Time = 9:45
*Rest 2:00
3 rounds for time of:
7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Overs 24″
Time = 9:35

DIET
07:30AM: steak sammy, 1 scoop protein
10:00AM: steak sammy
11:30AM: 6 pieces of sushi
02:30PM: 4 pieces of sushi, 1 scoop protein
03:30PM: steak sammy, 1 scoop protein, 300ml milk
05:00PM: 1 scoop protein
07:00PM: turkish kebab
08:00PM: 8 wicked wings

Absolutely shattered today. Had no energy or drive for the conditioners. Wasn't too bad for the snatch emom but crashed very soon after. Didn't even bother with the second session I was meant to do today, would only put me further into a recovery deficit.

 

[CJ_Xfit89]

Know how you feel bro

 

[nzazad]

Haha it's rough, decided to treat myself to a ****load more food to try help recovery.

 

[CJ_Xfit89]

Haha it's rough, decided to treat myself to a ****load more food to try help recovery.

Good man.
I did 3 squat sessions in 1 day as part of the oly program and that was death.

 

[nzazad]

Good man.
I did 3 squat sessions in 1 day as part of the oly program and that was death.

Oh Jesus christ you would be! I always find if I do lots of squats or deadlifts I'm a bit fatigued for the next couple days

 

[nzazad]

Thursday - 12th
Bench - Paused, no leg drive
5x3 @ 120
Dumbbell Bicep Curl
4x6 @ 18
Head stand toe touches
2x5
Hand stand hold off wall
5 sets, holding until satisfactory quality. Finally getting a little bit of control on these. Those head stands have allowed me to focus on keeping a hollow position and control over my body. Made the mind body connection of balancing my weight on my hands between the palm and the fingers, however felt it really straining. Practice makes perfect.

DIET
05:30AM: 1 scoop protein, 300ml milk
07:30AM: 2 steak sammy
11:30AM: 1 scoop protein, steak sammy
04:00PM: 1 scoop protein, steak sammy
08:00PM: turkish kebab