Monday- 11/07/11- Week 9/Deload and The Outlaw Way

Note- Those of you that just finished the 11 week Oly cycle may want to deload this week to let your body heal up.  Take this week completely off from lifting if you want, or only do some LIGHT technique work.  Still do the progressions in your warm up to keep muscle memory built up.  However, if you feel good and want to keep pounding away...I will be posting the training that Rudy Neilson of Outlaw Crossfit (theoutlawway.com) gives his competitors.  I want to give you all fair warning that this programming is designed for INDIVIDUAL CROSSFIT GAMES COMPETITORS, and as such is extremely taxing.  Each of us, myself included, will need to monitor our bodies to keep from overtraining.  You will have to stay on point with your diet, rest, and mobility work, in addition to being smart and scaling any of the wods as needed.  In addition to the warning, I would also like to say that Rudy's programming is very well thought out and I am super excited for us all to try it as I believe it will greatly benefit us all.  Those of us that are on Week 9 of the current OLY Cycle will continue to follow it for the next 3 weeks.  Everyone will do the conditioning and midline work as specified. 

Week 9 Oly
-Snatch- heavy single- worked up to 155, 5# pr woohoo!  Felt light!
-Clean & Jerk- heavy single- hit 210, missed 225 on the clean, I will definitely get that soon
-Snatch pull- 90% x 3 x 3- 135
-Front squat- 90% x 1- 225

Strength

1) 5x1- 3 position snatch (Hi hang, hang, full)- heaviest possible; rest as needed
2a) 10x2 Front Squat @ 50%+20% bands or chains- rest 45 sec, if no bands or chains are available, use 65%
2b) 10x2 Challenging strict HSPU- rest 45 sec
     Notes- These should be hands on plates or paralletes to a depth that is not impossible, but very difficult.  You may have to scale after the first few sets

Conditioning

3 rounds for total time of

10 hang (squat) snatches (95/65)
20 10" target burpees (touch a target 10" above highest reach)
10 hang (squat) snatches (95/65)
30 wall ball shots (20/14)
rest 2 minutes
-19:28...great wod, pussed out on the last set of wall ball and did 3 sets of 10...should have been UB on those the whole wod, need to toughen up! Even so, this was the most fun night Ive had training in a long time. Most everyone in the group was hitting pr's and doing work.  Im very thankful for my training partners!