Life in Lincoln's hometown

OUTLAW! Bring on the Beastmode

Today was day 3 of officially following The Outlaw Way.  I have to say that I have a love hate relationship with it.  Designed for elite athletes Rudy’s program constantly reminds me that I have a long way to go before I can call myself elite.  But I can already tell that I’m feeling stronger in my Olympic lifts and that I will need to scale for a while.  Two days of Clean and Jerks and a day of Snatch has me excited for the program.  Heading into the gym I’m sure that I’m the weird guy already.  The place I’m a member of here is not exactly Crossfit friendly, in fact in the next couple weeks I’ll have a decent size equipment order on stuff to bring in with me just to do pretty basic movements.  The absence of bumper plates also has caused me to get a few weird looks.  You try doing snatches with the little metal 25# plates and seeing what people do when they walk into the room.  Overall though I feel like I’m hitting my stride here.  This was my last full week of training and other than some specific sessions for the job in the next two weeks - Log Hewing, Rope Making, Stone Cutting, and Historic Weapons (Black Powder) I’m in the swing of being a full time Ranger.  I love my job, and truly feel blessed that I can put on the green and gray and go to work everyday.  Now to expand my social circle.  When you life revolves around time at work or the gym or sitting at home it’s not exactly the most exciting way to live.  

WODs

Tuesday:

5x2 Clean & Jerk @ 80%

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′ (Sub Towel Pull ups)
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Wed:

1) 7X1 3 Position Snatch (low to high) – rest 60 sec.

Strength

1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec.

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″

Friday

10 Mins to get to a heavy Clean & Jerk

7 Mins EMOTM 3 Power Cleans and Jerks 

Strength

4x5 Heavy 1 1/4 front squats

4x8 HSPU

Conditioning

10 Min AMRAMP

100’ Overhead Carry

5 Muscle Ups (Sub 5 strict chin ups, no rings)

25 True Vertical KB swings

Week 2 of the Pennsylvania life

This week started out with massive amounts of cooking for the week. Sunday i cooked ribs, a ham, stuffed peppers, and a big batch of coconut flour pancakes for breakfast. This week will be filled with some great meals thanks to my efforts. Also this week I joined a gym here. After searching a bit I joined a place called the summit and while its missing some stuff it has a good amount of equipment and even has a pool to do some laps in. I’m pretty excited about having a place to call my gym again and looking forward to progress this summer.

SUNDAY:
warm up 1k row
KB swings, pushups squats 5/10/15

Strength wendler bench 5/5/5

WOD Jackie Rx’d

Cash out Max handstand hold - 2:30 cumulative in 10 mins.

MONDAY
warm up 1k row
Two armed KB swings, pushups 25/15-15/10-10/5

Strength wendler dead 5/5/5

WOD donkey Kong Rx’d
No heavy KB to use so subbed two 35# and did side by side single arm swings. It made a huge difference in making it suck more.

Cash out: 5 min wall ball situps 86

Settling in

It’s been less than a week but I think I’m settling in. I’ve been doing WODs at home thanks to wodshop.org and today I may have found a gym. Its a bodybuilding place but they have bumpers, don’t care about me doing oly lifts and there’s 10k pounds of free weights. Only issues I have are that there’s mirrors everywhere and no rower. Guess its bring on the SDHP for a while. Talking to the owner about membership tomorrow. Today while there I did my strength and followed it up with the following.

5rds 60 sec rest between
3 min AMRAMP
3 power cleans (155)
6 pushups
9 knees to elbows

3, 2+3+6+2, 2+3+6, 1+3+6+6, 1+3+6+8, 1+3+6

Knees to elbows continues to escape me. One day ill figure out how to kill the swing and do them faster.

Thanks to instagram I’ve been uploading tons of pictures of ranger life. I hope you like them I’ll try to put up more of the other park I’m at tomorrow.