120711

“Finding His Way” – by Patrick Cummings.

Clearly I am flattered and beyond appreciative for this article. As odd as this may sound, however, I am truly stunned by the level of artistry displayed in its writing. The subject could have been a turnip, and Patrick would have made it sound cool.



WOD 120711:

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

89 responses to “120711

  1. YAR, I seem to be having trouble finding the link for Outlaw apparel. I want to by a tee shirt like all the cool kids.

    Please help my blind, and dumb, ass.

  2. im not sure what the ME in front of the hand stand pushups or the deficit means please help. thank you

    • Max Effort.

      side note: This relates to a comment I had to delete. Homophobic comments (or racist comments) are not permitted.

      Otherwise, be as mean to each other as you want. I really don’t give a shit.

  3. For the snatches…is it 3 pulls then 1 snatch x7 or is it 1 pull + 1 snatch x 3 x 7. Sorry, have had this question several times and still hasn’t been made clear.

    • It’s easy, just solve for X:

      7 = x/[3(3 ssp +1 hhs)]
      😉

      All kidding aside – for serious tho – It looks like this:

      Do this 7 times:
      (3 stop then 1 high hang) + (3 stop then 1 high hang) + (3 stop then 1 high hang).

      Stay alert out there.

  4. I know this has been covered (I’m regards to warmups) where rudy has said to just hit a few light weights and get started, but that doesn’t really work for me/ I’ve seen some other outlaws (talanya) blog and they don’t do that… Im wondering what you guys do in the ways of pre WO warmup/mobility routines to get the mind/body fired up and ready to get at it.

    thanks for anyone that can help.

    -Kyle track

  5. No, the proper way to do the complex is to do 1 3 stop snatch pull followed by 1 high hang snatch THREE Times, that is 1 set. Do that 7 times…if you watch the videos from the previous weeks you will see athletes doing the snatch pull, pausing at the top of the third stop and then performing a high hang snatch

  6. First time with Outlaw Way, learned about this place through Jay Rhodes. Don’t make fun of my sissy lifts.

    105lbs. on the snatch work (still a new movement for me)

    1a) 4x Subbed 4 reps handstand walk practice (shoulders Mon. and Tues.)
    1b) 4x 35lbs. (try 50lbs. next time)
    1c) 4x subbed dumbell between legs, backwards on GHD just 10lbs. (Too easy, but first time.)

    Conditioning (workout from 120703)

    Rd:
    1)117, 7 cleans@145lbs.
    2)102, 6 cleans@145lbs.
    3)80, 4cleans@145lbs.
    4)80, 4 cleans@145lbs.

    Total reps = 379

  7. WOW: Clarification: 7×3 = 7 sets of 3 REPS, 1 rep = 3 stop snatch + high hang snatch THEREFORE to do 3 reps you must do 3 3 stop pull AND 3 snatches. The 7×3 is used to define how many sets and reps of the movements to follow.

    One more time:
    7 sets of (3 stop snatch pull + 1 high hang snatch)x3

    It’s hard and will limit your weight able to be completed… by design.

    • Well fuck, thanks for making me look like an ass Rudy. Can’t be changing how you write the sets and reps on me, I just get all kinds of fucking stupid, I better watch out I might be asking what ME means before to long.

      • Trust me I wish it were your way… my heart is beating way too hard after a set to be doing snatch🙂

      • I have always read this the same way that you have, and I think it has been explained your way dozens of times over the last 4 months.

        Any chance we could see a slight change in the way the workouts are posted?

        7X3 (3-Stop Snatch Pull + 1 Hi-Hang Snatch) for the 3 of each

        7X (3 – 3-Stop Snatch Pull) + 1 Hi-Hang Snatch for the 3 pulls + 1 high snatch?

        I feel like a fucking noob, but this would make it crystal clear from here on out

    • It can be confusing, ask 50 people you get 25 that would say 3 3 stop pulls plus 1 snatch, the other 25 say 3 stop pull plus 3 snatches per set.

  8. Good Luck Outlaw Crew…crush it today!!!! Also LGA is correct on the proper way to perform the stop snatch pull and high hang.

  9. Ok, I’m pretty sure that the guy rudy ASKED TO HELP with olympic weightlifting (Spencer Arnold) knows a BIT more about how to perform these complexes than most of us. Hell he does the freaking demo videos for all of the pulling off the blocks anyways.

    This is the paragraph below the movement for today:

    Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.”

    IN OTHER WORDS AT THE TOP OF THE 3 STOP SNATCH PULL….THE ATHLETE SHOULD IMMEDIATELY PERFORM A HI HANG SNATCH

    No where in there does it say to do 3 3 stop snatch pulls and 1 high hang snatch or any other variation.

    1 rep is 1 3 stop snatch pull followed by a high hang snatch…for 3 reps per set, for 7 sets.

  10. crap. Beastmodal got shut down and outlaw is cool and full of noobs now. I’m going back to Zumba.

  11. BBG:

    95, 105, 110, 115, 120, 125, 125

    Strength/Skill:

    1a. 12, 8,8 7 (all strict)
    1b. 35#
    1c. Subbed good mornings @ 125#

  12. BBG
    95, 95, 95, 100, 105, 105, 110#

    Strength/Skill
    1a) Deficit of 7.5″ or so, I used cinder blocks 6+3, 6+2, 5+2, 4+3
    1b) 35#
    1c) Subbed GH Raise since I didn’t get to do them the other day, only worked with 25#
    *with my ghetto setup the rack that holds my feet in place starts to slide at 25-30#

  13. BBG (done wrong, I too always read this the way LGA did)
    95 x 2, 115 x 2, 120 x 3

    STR:
    3, 2, 0, 0
    30# KB
    90#

    M/F/S – 6/7/2

  14. BBG (The hard/right way)
    185, 185, 205×1, 205×2, 205, 205, 205

    strength
    1a) 4x me strict+me kip deficit hspu 4+3, 5+2, 4+4, 5+4
    1b) 4×5 weighted strict pull-ups 45# vest for all sets
    1c) subbed 185# good mornings 4×10

  15. BBGym:
    95, 100, 105, 110, 110, 110, 110

    Strength:
    1a) 4/0, 4/1, 4/0, 3/0
    1b) 35, 35, 35(4), 25(4)
    1c) 10# each leg-doing these backwards on a decline bench or something similar actually works really well. Just use ankle weights or put a dumbbell in between your feet

    M/F/S
    2/3/8

  16. Felt pretty good today

    BBG:

    1) 155, 165, 175, 185, 185, 195, 195

    Was only getting 195 for 2 last week, and got it for 3 reps for 2 sets this week, pretty pumped about that

    Strength/Skill:

    1a) 5+5, 5+4, 5+3, 5+3 used 4 inch deficit on 45# rogue recycled rubber plates head to floor

    1b) 2 Pood KB for all sets, UB reps

    1c) Rigged the GHD with a black band, about 120# of tension per rep

  17. BBG:
    135#, 145#, 155#, 160#, 165#, 170#, 175# (f all three)

    Srength/Skill:
    1a) 5+1 (kipped off the wall), 6+4, 6+3, 7+2.
    1b) 45#, 55#, 70#, 80#
    1c) 20#, 30#, 40#, 50# (dumb-bell – reverse hyper off the GHD version)

  18. BBG
    75-75-80-80-80-85-85#

    Strength
    1a) 4-3, 4-3, 4-2, 3-2 (2 in deficit)
    1b)15#
    1c)subbed good mornings 90#

  19. Went from 115 up to 175 on BBG
    4 each round on HSPU
    50#, 35# for the rest
    Completed with no weight

  20. 7×3 135/145/155f/155/165/175/185f

    5+2/8+5/6+4/3+4 5″ deficit to ab mat
    35/45/45/45
    20/20/20/20 jerri rigged with plyo boxes and medball

  21. BBG
    95-115-125-135-140-140(1)-140(1)

    Strength/Skill
    1a) 4 + 1, 4 + 3, 4 + 4, 4 + 5
    1b) 35 lbs for all sets
    1c) body weight

  22. BBG – up to 145, felt heavy as hell today

    HSPU – 45+25*2 bumpers around abmat
    Pullups – added 66lbs, mixed grip
    Reverse Hyper – +90lbs for all

  23. BBG
    1. 135, 135, 145

    These felt like absolute shit today so rather than having a throw away workout on something that just wasn’t working I decided to do something else.

    Strength
    1. 4 Strict/4 Kipping, 4 Strict/5 Kipping, 4 Strict/6 Kipping, 4 Strict/5 Kipping (3″ Deficit)
    2a. 40, 40, 40, 40
    2b. 185, 185, 185, 185 (No reverse hyper, so did RDL’s instead)

  24. BB Gymnastics

    7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

    -135×3,155,175,185,195(m)

    Strength/Skill

    1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
    1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
    1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

    Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

    1a- (9 inch deficit) 5+3,4+1,4+2,4+3
    1b-35,53×3
    1c-(Unweighted)

    • Just looked over the comments and realized I have been doing this wrong. I was in the 1 high hang snatch per round boat. Next time I will be snatching after every 3 stop. Bleh.

      • I went back a couple hours later and did it the right way. Much more challenging but felt good.

        135×3,155,175,185(2),185(2).

  25. BBG
    1) 110/135/155/155/165/175/175 (1xf on hi hang snatch)

    Strength/Skill
    1a) 4-6/3-5/3-6/4-5 (2 plates head to floor)
    1b) 40/40/40/40
    1c) 1pd kb/1pd kb/1pd kb/1pd kb

    T is the dark horse and I hope she wins it all!!!!

  26. Gymnastics
    40kg

    Strength
    1a) 10kg plates off floor. 6,7,2 (plate slipped), 6
    1b) bodyweight
    1c) 30lbs

    F/125lbs

  27. AM:
    BBG 140
    a)2.5″ def 5,4,5,5
    b)20x10x4
    c)goodmornings 155
    PM:
    Bench 280×1
    bb tgu 85×1
    EMOM for 6- 3 t&g powercleans 185
    Then row 3 k

  28. Sorry all I don’t mean to be a prick but I’m pretty sure you got that wrong Spencer..

    The notation for the 3-pause high hang snatch is the same as yesterday’s C&J efforts..

    10 x 3 3-stop snatch pulls + 1 high hang snatch

    5 x 3 cleans off low blocks + 2 push jerks

    This is done as 3 cleans followed by 2 jerks all in succession as is today’s 3 3-stop snatch pulls followed by 1 high hang snatch.

  29. WOD 120711:
    BB Gymnastics

    115-115-115-115-115-115-115lbs.

    Strength/Skill

    1a) 4+5, 4+5, 3+5, 2+5 reps (4.5 inch deficit)
    1b) 50-50-55-60lbs. (mixed grip)
    1c) No Weight.

  30. BBG: 135. Missed third snatch at 145
    Strength : 1a)2 45 bumpers to abmat. 5/7,4/6,4/6,4/5
    b)50
    c)goodmornings @135

  31. BBG: 75# for all.

    STR:
    1a) 7/1, 6/2, 6/3, 4/2
    1b) all with 25#
    1c) body weight

    Dessert:

    1 mile combat run. Every stop sign I came to on my run I had to do one of the following in this order: 10 x pushups, air squats, burpees and walking lunges.

    e.g. run -> (stop sign) 10 push ups -> run -> (stop sign) 10 air squats….etc

    total was 30 push ups, 30 air squats, 30 burpees, 30 walking lunges. Max HR was 190, average was 175. Took 20 minutes.

  32. BBG

    135,145,155,155,165,165,165

    STR
    1) 9+ 5 kip, 7+4 kip, 5+4 kip, 5+2 kip to a 45 bumper deficit
    2) BW+10 for 8, BW+20 for 7, BW+30 for 6, BW+40 for 5
    3) No reverse hyper machine… Need to find a sub

    • ps.are there any outlaws at USMC base Quantico? ill be going down there for 2 weeks at the end of the month for training and am looking to meet up with any guy/gals down there to train with.

  33. 1) 145 155 165 175 180f 180f 180f

    1a) did on two 45’s and 35’s
    6 8 7 6
    1b) 35 45 50 55
    1c) 95 lb good mornings. Done

    1/6/4

  34. Gymnastics
    40kgs

    Strength
    1a) 20kg plates with 10kg plates on top, ab mat between: 6,5,2 (plate slipped), 6
    1b) body weight
    1c) 30lbs

  35. Snatch (wrong way) 155, 165, 175, 185(f)x3, 185
    Hspu no deficit 8+4, 7+6, 6+3(fell off wall) 4+6
    Pull ups body weight for max height
    Reverse hypers done

  36. BBG: 95, 100, 105, 115, 115, 120, 125

    Strength:
    1a. 45’s w/ab mat 4+11, 4+11, 4+8, 4+9
    1b. 5 #, 5 #, 15# 3+2 reps, 10# 4 reps
    1c. 95# good mornings

  37. BB: 98/103/108/113/118/123/128. All felt great. Wish I would have attempted more weight.

    Strength: hspu = 45# plate + 15# plate and 1 abmat. Got 0 strict. 5/5/7/6
    Pullups: 15#
    Hyper: 120#

    Did “Annie” after: 5:59. A 7 sec PR

  38. BBG (3 snatches): 135-145-155-160-165(fail 3rd HH snatch), 165, 168

    Strength:
    1a. 6(fell off wall)/6, 7/4, 5/3, 4/3 – On (3)45 bumpers for a 7.25inch deficit to top abmat
    1b. 4*5 @ 53, 72, 77, 77
    1c. done

  39. BBG:
    105

    Strength:
    1a) 3+5/3+4/2+6/1+6 45lb bumpers
    1b) 20/30/30/30
    1c) 100/100/110/110

    MFS – 5/1/1

  40. BB Gymnastics

    7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch
    145-155-165-170-175-180-185

    Strength/Skill

    1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU
    7+3/6+2/7+1/5+2

    1b) 4 X 5 Weighted Strict Pullups
    25-25-25-25

    1c) 4 X 10 Reverse Hypers
    25-25-25-25

  41. Please don’t post if you did it the wrong way…it doesn’t even count. Go back, read the directions, watch the videos and lift. THEN post your legit numbers. Even a dumb blonde (like me) can figure this shit out.

  42. Did this today yesterday was the wifes birthday supper.
    bbg: 115, 135×6, 2 dickheads had 6/8 of the barbells all small plates and every collar. At least I got to watch them both fail at 115lb power cleans for like 10 solid minutes.

    Strength: a) no deficit not there yet, 5,4,5,5
    b) 50,45,40,35
    c) good mornings 115, 135×3

    Cond. Helen 8:52 PR with 24 kg KB (heaviest avail. but what PR is based off of)

  43. BBG-115-125

    1a) 3 -45 plates each side 11inch or so. 7+4, 7+5, 6+5, 7+4
    1b) 45lb all sets i can finally go up next time on these.
    1c) GHD with 20lb med ball

  44. BBG:
    135, 155, 165, 175, 180, 180, 185
    Off Today

    Strength/Skill:

    1a) 12+11, 8+8, 5+5, 6+5
    1b) 1P, 1.5P, 1.5P, 1.5P
    1c) all at bodyweight of end of GHD.

  45. BBG
    1. 135, 145, 151, 160, 165, 170, 175, 180(f), 175
    Strength/ Skill
    1a. 45s w/ Abmat= barely deficit 4+7, 4+5, 4+2, 3+4
    1b. 53, 58, 64, 64
    1c. Subbed good mornings 135 These really help me get rid of any lower back soreness. Which to me seems counter intuitive.

  46. 7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch @ 60 kg.

    Strength/Skill

    1a) Practised kipping HSPU off DBs .
    1b) Weighted Strict Pullups 2-2-2 (rest 1s up to 10 reps) @ 7 kg. chain .
    1c) 4 X 10 good mornings @ 40 kg.

  47. bbg: 85/95/95/95/95/95/95/95

    strength/ skill
    1a) 8,7,7,7 all strict facing away from the wall, first time I have been able to go facing away from the wall
    1b) 35 lbs
    1c) 35 lb dumbell between legs

  48. BBG:
    135, 135, 135, 135, 135, 135, 145

    Strength/Skill:
    1a.) 5×3, 4×3, 4×3, 3×2, 4×3
    1b.) 35, 37.5, 37.5, 40, 42.5
    1c.) 40, 40, 40, 40, 40 (*DB between feet on GHD)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s