111227

Today will be the first day of our squat cycle. I’m going to recommend that you all base your numbers off 90-95% of your 1rm. For those of you who were with us the last time we tested, go ahead and stick close to that 95%. For those who haven’t tested or squatted much lately, I’d recommend staying closer to that 90% number. DO NOT overestimate your 1rm. You will probably die if you do (not really kidding).

WOD 111227:

Strength

1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
2a) 4X8 Strict Parallette HSPU – rest 60 sec.

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:

ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute

Welcome back, buddy. BP @ 250#:

64 responses to “111227

  1. I took percentages off 95% off my 1-RM. I haven’t tested in a long time and the lifts felt good, so I’m sure my max is higher than before.

    1. 140# x 10; 160# x 8; 175# x 6; 185# x 4

    2a. set paralettes/plates to 22″ across, 1.5″ defecit. Since I cannot do htese strict yet, I used a red 25# band to help hoist my ass up
    2b. 125# x 5; 3 sets of 145# x 5

    Skill/Midline/Conditioning
    UB C2B Pullups – 15, 10, 8, 8
    ME 1-min row – 294 m, 292 m, 289 m, 287 m
    1 min plank hold – 45# plate for all rounds

    M/F/S – 3/3/3

  2. Based everything off 90%

    1. 130×10, 150×8, 165×6, 175×4

    2a. First 2 sets were parallel to bottom of parallettes. Last 2 sets were parallel to top of parallettes

    2b. 115 x 5, 150 x 3 sets of 5

    CTB – 7,5,7,4 (womp, womp, womp)
    Row – 277, 264, 275, 263
    Weighted plank – 25# (definitely will go heavier next time.)

  3. Tom K.
    Weights based on 95%
    1) 225×10, 265×8, 285×6, 305×4
    2a) all unbroken at 1″ below parallettes
    2b) 185×5, 3 sets of 210×5

    CTB – 25, 18, 15, 13
    Row – 347, 306, 301, 299
    Plank – 45# for all

  4. Posting for Epic B.

    Weights based on 95%
    1) 190×10, 220×8, 235×6, 250×4
    2a) 8, 6, 6, 6 at 1″ below parallettes
    2b) 135×5, 3 sets of 155×5

    CTB – 30, 21, 13, 17
    Row – 280, 265, 272, 298
    Plank – 45# for all

  5. based everything off 90%
    1. 167 x 10 , 195 x 8, 210 x 6, 225 x 4

    2a. parallel to parallettes
    2b. 155 x 5, 177 x 5 for 3 sets

    ctb- 10, 10, 10, 10
    row-293, 293, 296, 293
    weighted plank-25# thats a stinking long minute, i must have a weak core.

    this is my first day on the program and looking forward to it. thanks for making this available rudy

  6. Weights based on 95%
    1) 225×10, 265×8, 285×6, 305×4
    2a) unbroken at 2.5″ below bottom of parallettes 20″ apart, 4.5″ 4/2/1/1 20″ apart, 2.5″ 6,8 24″ apart, 2.5″ 5,3 24″ apart
    2b) 185×5, 3 sets of 210×5

    CTB – 25, 25, 20, 15
    Row – 295, 295, 287, 289
    Plank – 45# for all

  7. Good to be back!

    1: 250, 275, 295, 315, 335
    2: hspu disaster-paralletes…should have just done strict from ground
    3: 1x 205, 3x @ 245

    Conditioning:
    1: 33* PR, 340, used 100#’s plate on holds
    2: 10, 317, 100# plate
    3: 12, 315, 100# plate
    4: 11, 321, 100# plate

  8. 1) 225/10
    265/8
    285/6
    305/4
    2A) 6&2,4&4,4×2,4×2
    2b) 185# 210#

    C2b 23,16,16,15
    Row 311,309,295,310
    Plank 40# vest

  9. 1. 190, 225, 235, 255
    2a. stayed at about 1in. deficit. broke on the last two sets at 5 and 6.
    2b. 165, 195

    Only had time for 2 rounds, 24,14 on C2B; 318,295m; 25,45#

  10. 1) based off around 95% of 425 (not sure if this was going to be good for me, but stayed on the low end, may be able to go up a small fraction)
    240, 280, 300, 320 (all felt smooth, deep and real strong)

    2a) I hate every one of you who can even somewhat do these. Upon rep after rep of failure, and adding plate after plate, I resorted to strict on the ground, with a 45, a 10 AND an abmat. Still, the best I got was 4 ub. Holy goat!
    2b) 185, 220, 220, 220

    Conditioning:
    C2B – 17, 18, 20, 18
    Subbed 10 meter lateral shuffles with a floor touch at the ends and middle (no rower)(these were brutal and AWESOME by the way)
    16, 16, 16, 17
    Planks – 60, 60, 55, 55

  11. 1. 150, 175, 185, and 200.
    2a. 5, then 3 each round.
    2b. 135, 155.

    C2B: 25, 13, 11, 10.
    Row: 310, 270, 270, 270 Grip was done.
    Plank: 25, 25, 25, 45. Could have gone heavier. Never done these before.

    All of this was also after the barbell work from yesterday. Used 125 for the snatch and 175 for the cleans.

  12. 1. 120, 135, 145, 155. Based off of 90% of 215. Felt good. Really worked on speed through the sticking point.
    2a. Really bad. Used dumbbells instead of parallettes. Stacked a 45 plate and 3 folder towels to replace ab mats. First set of strict, second set of 2 strict and 6 kipping, third set were half strict and half kipping and the last set was all kipping. A serious goat.
    2b. 100, 120, 120, 120. Based off of 90% of 185. Trying to stay on the heels and work on speed.
    WOD
    C2B Pull Ups: 10, 8, 9, 7
    Don’t have a rowing machine so I did sumo deadlift high pulls with 45 lbs bar.
    SDLHP: 35, 33, 33, 36
    Plank: Did all with 50 lbs. First set: all 60 sec, Second set: 55 sec, Third set: 59 sec. Fourth set: 61 sec.

  13. 200×6, 235×8, 250×6, 270×4 (felt easy based on 90%)

    HSPU on 45’s 5,5,5,5 (felt hard)
    185×5, 215x5x4 (felt good)

    C2B 10, 7, 7 (nursing tennis elbow went nice and easy)
    Cals 28, 24, 25
    Plank just BW

  14. Took coaches advice and went a little conservative. Haven’t max’d out in a while and I’m certain it has gone up so I went with 95% today
    1) 195 – 225 – 245 – 260
    2a) Strict from floor 1 abmat 4,2,2 – 4,2,2 – 3,2,2,1 – 2,3,3
    2b) 180 – 210 – 210 – 210

    Haven’t figured out Butterfly C2B without feeling like I’m going to kill my face, so I stuck with a regular kip

    C2B) 12 – 9 – 9 – 8
    Row) 300 – 303 – 310 – 307
    Plank) 45×3 – 35×1

  15. Yesterdays —
    BB Gymnastics

    1) 145 x 5 (3 Position) — Felt awesome, started flying under on the hi-hang, no fails.

    2) 205 x 5 (3 position) — Felt EVEN BETTER! was killing this, will upload a video of my last set (only one I got) later — fast elbows, popping today.

    3) Snatch Balance — (125, 145, 155, 165, 175) x 3 — Not quite as good on these, have a tough time getting in position, but the 175 actually felt the best, so that is encouraging.

    Conditioning
    Time: 10.41
    Nothing much to report, unbroken on KBS and Wall Ball, burpees were a little slow though.

    Midline (time permitting)
    Only had 5 minutes, so I did 70lb KB AmRap in 5 minutes, got 12 (6/arm).

    Great day, arm soreness is almost gone, had unreal pop in my hips today.

    m/f/s = 1/1/4

  16. 1) 145×10 170×8 180×6 190×4 200×4 (felt easy my max may be off)
    2a) mostly 2 reps at a time with 1″ deficit
    2b) 120x1x5 140x3x5

    Skill etc…
    Did hand release push-ups instead of C2B. 
    35/30/28/26
    276/273/270/270
    1min each w/45# plate

    10 minute AMRAP: TGUs (alternating) @ 24/16kg
    30 – faster as I went

    MFS: 2/4/4

  17. (working BS 1 RM is 355)
    1)10x 215;  8×250; 6×265; 4×285
    2a) 2 in deficit  (4/4) (4/2/2) (6/2)  (4/1/1/2 )
    2b) 5×175; 3x5x208 ( Working FS 1RM is 295)

    15/ 318m/45lbs
    12/309m/ 45lbs
    14/309m/ 45lbs
    13/ 306m/ 45 lbs

  18. Psyched to be posting. FOund out about this site in November and have been silently stalking! I was in the middle of a catalyst cycle I wanted to finish since my oly lifts suck ass. They still do but are a better type of ass sucking than they were previously. Anyways here is my first day of Outlaw training. As you will find out I am no way elite or advanced, just glad to be following some kick ass programming.

    1. Back Squat 215, 255, 270, 290
    2a. HSPU Suck. I suck at these. Not sure why. Did some HSPU progressions. Any suggestions on getting these would be great. I had them at one point (meaning I could get 3-8) but lost them somewhere in the past few months.
    2b. Front Squat 185, 200

    12/315/25
    13/320/25
    12/321/25
    11/320/25

  19. Used 100% of Max to calculate %. Felt like I could of gone heavier. Haven’t really figured out my max squat / front squat in a long time. Guessing I should.

    1) Back Squat: 170, 200, 215, 230

    2a) Strict Parallette HSPU – First 2 sets unbroken, full range. Reminder broken up in 4’s

    2b) Front Squats: 140, 165

    ME UB Chest to Bar Pull ups – 20, 20, 15, 8
    1 minute ME Row for Meters – 250, 250, 220, 240
    1 minute Weighted Plank Hold – # 45 for each

  20. Max lift may be off
    1, 140-160-170-185 went easy, even tho I’m weak!

    2a Parallette abmat above bars (my ROM sucks on HSPU) 8-5,3-4-4,3-2-2-1
    b 125,145
    Conditioning 2 rounds (time)

    CTB pull ups 14-12
    Double unders 60,57 (no rower)
    45lb Plank
    M/F/S…..4/2/2

  21. Used 95% for both Back and Front Squat

    1) 235, 275, 290, 310
    2a) target was 2″ below 7/1, 5/3, 5/2/1, 4/2/1/1
    2b) 185, 215×3

    22, 317, 45#
    15, 296, 45#
    13, 308, 45#
    13, 310, 45#

    Back squats felt light…all the band work the last few months must have been working. Might have to up the % next week. The last set of FS slowed downed a touch but wasn’t at risk of not getting up.

  22. Used 95% of 1RM for percentages…

    1) 200, 230, 250, 265

    2a) No paralletes – Stacked a 25lb plate and went head to ground
    First 2 sets unbroken, last 2 sets 6&2

    2b) 170, 3 x 200

    Conditioning

    Subbed 1 min DU’s for row since no rower available

    25, 22, 18, 15 C2B pullups
    25 lb planks x 4

  23. Based lifts on 95%
    Back Squat – 185-210-225-240
    * felt light! Haven’t 1RM in a while. Will work off a new number next session.

    HSPU- strict from floor, all unbroken.

    Front Squat – 1×5 @ 155, 3×5 @ 185.
    * felt light as well. Need to figure out my 1RM.

    Pullups – 16-12-10-7
    Row- 310-300-300-300
    Plank – 45#

    * awesome programming. This is my third workout on this program. Really appreciate the posting.

  24. 1)230,270,285,310
    2a) didnt go as planned. Started with sets of 4 then 2’s
    2b)200,230×4

    conditioning:
    30,339,45lb
    16,326,45lb
    11,308,35lb
    10,311,35lb

    m/f/s 2/2/2

  25. M/F/S: 3/3/4

    I haven’t done a 1 rm on FS or BS in a really long time. I just guessed based on my max for sets of 5 (went a little bit higher). Used 100% of that number to find my percentages–on accident, but the loads were way too easy.

    I’ve never used low bar squat…I didn’t even know the difference! Here’s a video that I watched during my research:

    Strength:
    1. 125, 145, 155, 165
    2a. Can’t do strict HSPU at all, so I put my feet on a box and did them in the pike position. Did all unbroken. Last two sets were getting ridiculous. I need this type of work!
    2b. 95, 115

    Conditioning:
    C2B: 9, 9, 10, 8
    Row: 255, 270, 250, 245
    Plank: 45# vest for all rounds (unbroken)

    Was the strength supposed to feel REALLY easy? If not, I’m not sure how I should adjust my weights.

  26. 1. 185, 215, 230, 250
    2a – 2.5″ deficit on all. 4-6 unbroken to start each set
    2b. 165, 190×3

    Conditioning:
    C2B: 21, 15, 12, 11 – I have a hard time keeping my kip momentum in check, end up swing around to regain it and probably losing reps.
    Row: 309, 311, 312, 311
    Plank 55# on all

  27. First day of following the Outlaw way. Looking to improve my o lifts and have some great people to compare my times to🙂 Would love to qualify to the games!

    B. Squat (never done low bar so went off of 95% of my high bar max)- 145 x 10, 170×8, 180×6, 195×4 – felt good.
    HSPU on parallettes 1″ deficit – 8, 8, 8, 5 + 3 – on my last set failed on 6, shook out my arms and did 3 more
    F. Squat – 135 x 5, 160 x 3×5

    C2B – 31, 20, 20, 20
    Row- 271, 264, 252, 253 (my goat!!!)
    Plank hold – 45 lbs.

  28. 1) 195, 225, 240, 250
    2a) I was pretty high above parallel for each of these
    2b) I did all of these at 155# to take it easy on my knees
    3) a) 28 total b) 1185 meters c) total of 210 seconds with 45#plate (out of total 240 possible

    MFS:221

  29. Based on 95%
    1) 170, 200, 215, 230
    2a) 7/1, 4/2/2, 4/2/1/1, 3/2/2/1
    2b) 145, 170

    C2B/Row/Plank
    25/326/45, 15/307/70, 13/265/70, 14/294/70

  30. Back squat 185, 210, 225, 240 (300:1RM)
    Low bar felt weird, shoulders felt tight.
    Hspu 2″ def. (6,2) (8), 4″ def (6,2) (5,3)
    FS 165, 190, 190, 190. (275:1RM)
    C2B. 21, 15, 14, 11
    25m shuttle run 375, 350, 325, 300
    No rower, also no gas! Woof!
    Used 45 each round but could only hold for 40 each round, rest for 5ish sec and finish off the min. Did this at the park and a 45 is all I brought so just roughed it out.
    2/7/4 4 hour sleep sucks.

  31. 1) 231, 269, 289, 308
    – knees gave me some trouble today, think i was going too low.
    2A) 5,3,1/3,2,2,1/2,1,2,1,2/2,2,2,2
    – first two sets rx, last two were even with the parallettes. shoulders were still shot from yesterday
    2B) 192, 224
    – these felt better than the back squats, but was told too low by others observing

    conditioning:
    1. 21, 339, 55#
    2. 11, 321, 65#
    3. 13, 320, 65#
    4. 11, 311, 70#
    – the wt. plank were 1 minute accumulated so each set took 1-2 attempts

  32. Back based on 95%, Front based on 100%
    1) 205, 240, 260, 275
    2a) 8, 6/2, 5/3, 5/2/1
    2b) 175, 205

    C2B/Pushups/Plank
    20/30/45#, 14/25/45#, 11/17/35#, 15/20/35#

    Didn’t have a rower… really didn’t want to do SDHP so I picked a goat and just hit max sets. In hindsight pushups may have not been the greatest though it is a big goat. Definitely tired out my shoulders for the plank. Wasn’t able to finish the second set of plank at 45# in one set. Still hit the full time but had to break it up so dropped down to 35. Yeesh. Apparently I have a weak as core. Or I’m just tall.

  33. BS TM-285#’s
    FS TM-245#’s

    Strength:
    Back Squat:60%-170, 70%-200, 80%-230
    HSPU:4×8(harder towards the end)
    FS:145×1, 170×3

    S/M/M
    Pullups(did one set of ME UB till failure)-18,15,10×2
    Row-294,278,265,255
    Plank-55 lbs(Messed up the time on first set. Held it for like a 1:30), 45 lbsx3(last two sets were sub 60 =/)

  34. Went off 95% but have not maxed in a long time. Both front and back squats felt light I may need to adjust my #’s.
    1. 143,153,163,175
    2a.Did 3 reps on the Parallettes at 1″ def on the 1 round then went to regular strict HSPU’s with about a 1.5″ def (on plates). These felt harder then normal.
    2b. 110,125

    Conditioning
    C2B: 15, 12, 13, 10
    Row: 294, 277, 275, 266
    Plank: 45#, 33# (15kg) for last 3 rounds. Held all rounds for the full UB 1 min.

  35. Strength

    1) 205; 240; 255; 270

    2a) 1rd (5,2,1)Rx; 2rd (3,2,1,1 fail)Rx; 3rd and 4rd (shoulders were completely shot, only did 3-5 and they were not Rx). First time using Parallettes

    2b) Max? 170; 195. Last two sets were a struggle but completed

    Skills/Conditioning/Midline

    UB Chest to Bar PU: 24;16; 9; 8
    Row: 290; 286; 289; 274
    Planks 45# plate: all UB

    Thanks

  36. Damn, this place is getting kinda crowded. Nice!

    1) 255# x 10, 295# x 8, 315# x 6, 340# x 4 (Based off of 415-420#, and wasn’t too tough. Again, working on serious depth.)

    2a) Started at about a 4-5″ deficit and failed @ 7. Raised it each rd until I was at about 1″ on the last rd

    2b) 225# x 5, 265# x 5 (3 rds)

    Skill/Conditioning/Midline

    C2B – 32, 18, 16, 15
    Row – 330, 323, 317, 317
    Plank – 66# vest for 2 rds, then 45# plate for 2 rds

    M/F/S – 2/3/3

  37. 1) 210×10, 245×8, 260×6, 280×4
    2a) 4×8 hspu-done from the floor, shoulders were very tired from Monday, and I couldn’t even get regular hspu unbroken for the first set.
    2b) 170×5, 200x5x3

    Didn’t do the conditioning. The squats and hspu were hard enough by themselves, for me anyway. Also we’re in the process of switching locations, and our pullup rig is currently sitting on a trailer outside the new box, so I wouldn’t have been able to do pullups. This whole training week is slightly fucked because of the move. I’ll be happy when we’re in the new building and I can refocus.

    6/4/3

  38. Ok, I’m new to these workouts. Also this is my first workout in three weeks due to getting snipped. Skipped strenght to not over do it.

    1) Back Squat: 1X10 @ 60% (205), 1X8 @ 70% (245), 1X6 @ 75% (275), 1X4 @ 80% (295)

    2a) 4X8 Strict Parallette HSPU – rest 60 sec.

    2b) Front Squats: 1X5 @ 60% (165), 3X5 @ 70% (185 failed drpped to 175) – rest 60 sec.

  39. Based on 95%
    1) 121/143/153/163
    2a) HSPU with two-10# plates and abmat
    2b) 95/110

    C2B/Row/Plank
    5/275/25# full min
    7/261/ ”
    8/251/ ”
    6/247/ ”
    Reply ↓

  40. 1.) Back Squat (LB):
    153 (60%) -178 (70%) -193 (75%) -204 (80%)

    2A.) Par. HSPU:
    -1.50″: 3-2-1-2
    -1.25″: 2-1-(Dropped to -1″)-5
    -1.00″: 3-1-2-2
    -1.00″: 4-2-1-1
    2B.) Front Squat: 114 (60%) -133 (70%) -133-133

    C2B: 11-13-12-12
    Row: 262M-261M-260M-262M
    Plank: 45#-45#-55#-55#

  41. bs 155, 185, 205, 215

    a) para hspu 3″ drop, broken into 5/3 every time
    b) 145, 175

    metcon
    c2b 30/21/15(slipped)/22
    row: 270, 263, 266, 275
    plank: 45, 45, 65, 65
    7/7/5

  42. A: Back Squat: 10 x 165#, 8 x 190#, 6 x 205#, 4 x 220#
    B1: 4 x 8 Handstand Pushups: 4,2,2/4,2,2/5,3/4,4
    B2: Front Squat: 5 x 135#, 3 x 5 x 155#
    +
    Pull-Ups: 15,10,9,8
    Row: 310, 297, 281, 275
    Plank: 45# x 4

  43. First day on the Outlaw Way:

    1. 185, 200, 215, 230 (Low Bar based on 90% of High Bar due to only training high bar for the past year, HB=335, LB=305) Got tough but manageable

    (Accidentally read it as 1,2,3, so did 2a and 2b seperately, made them waaaaay harder)

    2a. 1″ below (8), parallel (6), 1″ above (5), 1″ above (5)
    2b. (Based on highest good form FS) 175, 205 (got really hard due to one minute rest)

    C2B: 21,21,16,16
    Row: 302, 298, 292, 285
    Plank: Bodyweight Only

    Mentally broke in round 3… should have gone up on planks.

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