Archive | October 2013

011113 – Fun ends soon

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Now that I’m T-6 complete I’ve had a lot of time to reflect and rest. But that will be over soon enough. Hopefully it won’t be so crazy that I can’t get these workouts in still.

Outlaw

5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% – rest 60-90 sec.

Mammal Training

3×3 Snatch Balance

3×15 C2B Pull-ups

Conditioning

70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).

 

Me:

Snatch – 205, failed a few reps, it’s always tough for me to get going in the morning on the olympic lifts. Also, got a weird strain or something in my forearm before the workout even started and I think it spread to my bicep. Hopefully it’ll be all good for tomorrow and the coming week.

Snatch balance – 135

Conditioning – 6:11 – this was a beast. I was severely winded to say the least.

311013 – Climb to Glory

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Today is a rest day, but we all know, there’s no rest for the weary. More importantly, today is the last day in the US for our fellow Pure Mammal member and cofounder Brandon Bennett. He’s getting deployed for 9 months and will be fighting the good fight over there. It also happens to be his birthday. The evil one was born on an evil day! Anyways, even though I haven’t seen him since February, he’ll be sorely missed. Hopefully he keeps posting his times and weights so we can keep track and obviously stay in touch. Anyways, I wish him the best of luck and I’ll be praying for him. Respect to a good soldier, a better friend, and a great brother. Catch you on the flip side, brother. Climb to Glory

Rest Day.

301013 – time waits for no man

I want to do this one day…

Mammal Training/Outlaw Trainin

3×6 Hang Power Clean

Outlaw

1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00

Conditioning

3 rounds for time of:

100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

 

Me:

Clean – 225, 245, 265

Snatch + OHS – 195

Clean + Fr. Squat + Push Jerks – 235

Conditioning – 13:51, this workout beat my ass, stole my lunch money, and wrinkled my school clothes. You guys should be able to beat that time, I was stupid winded and still have a bad jump rope.

291013 – damn, it feels good to be a mammal

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That’s 387# Ladies and Gentlemen… I’m sure buddy only weighs 160 el bees.

Mammal Training

8,6,4,4 Bench

—-

5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed

3×15 L-Pull-Ups

3x15sec each leg Pistol Balance – sit down in a one leg squat and hold the position for 15sec. Be sure to grab your foot. This should is meant to be a Hamstring, quad, back, and glue stretch.

—-

For time:

Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.

 

Bench – 225, 245, 255, 255

Clean + Jerk 245
Conditioning – had to use a treadmill so could run like I wanted
800 – 2.52
1000 – 3.33
800 – 2.55
500 – 1.42
400 – 1.18

281013 – programming as previously briefed

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Well, for a week or so I’ll be completely done with some form of training. This means I’ll have time to start programming more of the good ol’ Mammal Training full version. No more of the lite nonsense. So, hopefully you guys enjoyed the 3-4 week “forced deload”

Mammal Training

8,6,4,4 Squat

3×5 Weighted Pull-ups

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5X1 3 Position Snatch (Floor, Hang, Hip) @ 85%

3×25 Hollow Rocks

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest

Me:

That met con got my arms on swole mode! Didn’t get my lungs much but my muscles were burning.

Squat – 225, 315, 345, 365

Weighted pull-ups – 3×90

Snatch – 205, f on multiple reps

Conditioning – 115ft, 188 reps

261013 – T-6 Complete

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Mammal Training

1RM Snatch

—-

1RM Clean and Jerk

Conditioning

For time:

50 Burpees
20 Front Squats @ 80%
50 Burpees

Me:
Get a week off of crazy nights from work so we’ll see how I do going through this week. But for today, still feeling the lack of sleep.
Snatch – 225 (-20)
Clean and Jerk – 295 (-10)
Conditioning – 14:26 @ 275 (apparently that’s a slower time comparatively to the rest of the Outlaws)

251013 – sorry y’all

Been stupid busy this week. Sorry I haven’t been keeping up with the blog much. If you count what I’m about to do and what I’m doing tomorrow I’ll have only worked out 3x this week. If you know me, you know that never happens. So, I’ll post something for tomorrow, tonight. Until then…

231013 – fun every now and then

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Because I fly

I laugh more than other men

I look up an see more than they,

I know how the clouds feel,

What it’s like to have the blue in my lap,

to look down on birds,

to feel freedom in a thing called the stick…

who but I can slice between God’s billowed legs,

and feel then laugh and crash with His step

Who else has seen the unclimbed peaks?

The rainbow’s secret?

The real reason birds sing?

Because I Fly,

I envy no man on earth.

— Grover C. Norwood

Outlaw/Mammal Lite

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

Conditioning

12 min AMRAP  increasing rounds: *each round increase reps by 1 except HSPU and Pull-Ups. Increase by 2 per rounds*

Hang Clean 185# (1, 2, 3….)

HSPU (2, 4, 6….)

Fr. Squat 185# (1, 2, 3….)

Pull-Ups (2, 4, 6….)

221013 – 1 ride to glory

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I love racing. Really I love any competition which places man and machine head to head. The speed, the danger. Perhaps that’s why I wanted to fly…

Outlaw

5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Conditioning

7 rounds for total working time and calories of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 6″ Target Burpees
30 Sec. ME Airdyne for Calories

Rest 1:1 – rest for the amount of time it took you to complete round, cough cough, Brandon, cough haha.

Note: There should be no rest before beginning the ME Airdyne. This IS a part of each round time.

Me:

1) 255

Conditioning – TWT of 11:10, Calories Rowed – 81

211013 – enjoy life

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One of my favorite drivers. Never saw him race but he died before his time, doing what he loved.

Outlaw/Mammal Lite

5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.

Conditioning

5 rounds for time:

Run 400m

5 rounds of Cindy 

*Note: any run that is slower than 1:25 you must repeat another at the end of the workout.

1 Round of Cindy = 5 Pullups, 10 Push-ups, 15 Air squats*