18 thoughts on “Monday July 23”

  1. The last six weeks I have been following outlaw way programming, heavily focusing on technique and strength. It has done just what I needed, #’s are up, bodyweight is up, and technique is getting smoother and faster. However it became more of a drag to get through the work vs having fun, which is what I’m all about. I was losing the passion, fun, and community feel that CF is all about. Plus working out alone sucks.
    Now I am back on the “do whatever Brent says” programming, hoping to make it successful in the CF world. Here we go!
    AM : 3×3 block power snatch – 125
    Snatch singles from floor – 180 (pr)
    2 x 15 anchored situps w 70 dumbbell
    PM: Back squat – 315 (5rm pr) x 3 sets
    3 rounds 30 sec at each station, 30 sec rest
    box jump – 18,15,18. DU – 24,12,24. Airdyne – 16,13,19

  2. AM – hang power snatch triples x 3 @ 190 (mid blocks)
    Snatches up to 215
    3 x 20 100 lb situps

    PM – back squat 325 x 5, 4, 5 reps
    Then 3 rounds of 30 sec at each station: BJs (24) + DU + AirDyne + rest: 26/23/23, 30, 26, 7, 19, 18, 19

  3. Am:Snatch singles up to 125
    Row intervals: 30 on/30 off for 10 min
    Weighted situps: 3×20 at 70
    Pm: squat 3×5 at 185
    Air dyne, du, bj metcon
    *A lil rusty and jet lagged but feels great to be back!!! Missed u guys!!!

  4. BACK AT IT
    Cleans up to 275
    Jerks up to 245
    Back Squat 5 x 5 @ 275
    3 Rounds 1:1
    100 M Hill Run + 15 Bj 24 + 15 Wall Balls @ 25#
    Cant wait to get back in Athens. My phone does not work.

  5. A) press 5×45 5×55 5×65
    B) 3 rounds and 9 box jumps ( 3 muscle ups, 10 ttb, 10 box jumps)
    ** missed a couple muscle ups 🙁

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