Daily WODs — 11 January 2013


Strength Board 1/11

1) 7X1 Snatch off High Boxes (at hip) – rest 60 sec.
2) 7X1 Clean & Jerk off High Boxes (at hip) – rest 60 sec.


Back Squat
Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.



Skill Work
Muscle Ups
1 Attempt Max Muscle Ups

5 Rounds
21 OH Push Back Lunges 45#
21 Burpees

OH MY GOD! I think my quads are broken!!

‘Legs on Legs on Legs’ should have been the title for today – cause it sure as hell was the theme. Honestly, I can’t remember the last time my legs felt like they did after today’s strength session. Day 2 of Outlaw introduced something completely foreign to us – snatches and cleans off the high boxes.

Don’t get my wrong, I’ve seen this technique used in Olympic specific training before, but have never done the movement myself. Basically, it’s akin to doing a snatch (or clean) from the high hang. The goal is to work on the ‘finish’ as well as speed under the bar. The only difference is the boxes eliminate any momentum you would normally gain from the small dip during a high hang snatch. Needless to say, we were pretty clueless as to where to start. So the majority of the day was spent trying to iron out all the fundamentals, feel out some weight, so that next time we know what were doing. I stuck with a relatively light load of 135# on the snatch and 185# for the clean and jerk for all 7 sets.

But the real killer was what happened next: the squats! I had done a routine like this once before, but it was nowhere near 90% of my 1RM and was done as more of an AMRAP – today 90% means roughly 315# (woof). The squats didn’t concern me nearly as much as just standing up with the bar for 2 minutes did (remember I wasn’t allowed to re-rack the bar). Every tiny adjustment you make with that weight on your shoulders sends you teetering like a pendulum. It is so incredibly taxing on your midline! Time seemed to slow done with that weight bearing down on you – the mental toll was as dramatic as the weight itself. Each rep was exponentially harder than the one before it, and by the end of each round I collapsed to the floor with my legs screaming at me.

The sick part is…I loved it! Like I said earlier, it’s been a long time since I’ve felt a stimulus even remotely close to that. So in the end, I accumulated 4.5 minutes with 315# on my back and 12 repetitions.


Then, due to our terrible time management/planning skills, we only had about 45 minutes until the WOD – which consisted of 105 lunges with a 45# plate overhead. Terrific! The push back lunges proved to be miserable, which I knew they would be – I would have much rather have done walking lunges, but a little variance never hurt anyone. And of course, the burpees provided that always-present ‘gut check’ portion of the WOD. I muscled my way through it, and by time I was done drank about my bodyweight in protein right on the spot.

Let’s just hope I can feel my legs tomorrow…


Max Unbroken Muscle Ups: 11
Training: 12:30


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