120820

The final wave of camp announcements will be up tomorrow night. Maybe.


Two competitions, a lot of winning of everything. Both of our super teams, and one of our original super-heroes claimed the highest step on the podium, and kicked off the official off-season “season” with a bang.

The team from Outlaw Texas actually had to come from behind on the final WOD to beat another Outlaw following team, the team from CrossFit Deep Ellum. I could be wrong, but I think there is some fairly legitimate irony in the fact that the coach of the CF Deep Ellum team is none other than Spencer Arnold, who was on the Outlaw Texas team. Not to mention, Deep Ellum is the home gym for both Jason and Courtney, which means 8 of the 10 athletes in the first two spots train at the same gym. So apparently Spencer should either get better as an athlete, or worse as a coach, just to make sure there’s no drama next time. Either way, congrats on the victory, Outlaws. I hope you can find somewhere to deposit that huge check:

The other “super team” of Lauren Brooks, Sarabeth Phillips, and Talayna Fortunato had a bit of an easier time, but did about three times the work the Texas team did to win. Eight fairly brutal events and no finishes below third place—that’s a nice little weekend. Congrats ladies, maybe I’ll send you some socks or something.

Last but not least… Guess who else got a big win this weekend?

I’ll give you 3 hints:
1) He’s already drunk (it’s about 3 hours after the comp).
2) He’s been doing approximately zero conditioning since July.
3) He likes to elbow moving trains.

You guessed it! Brandon Phillips – 1st place at Summer Crush – 1st place at drinking beer after:


We are coming to the close of our current cycle. You will notice that I’ll be changing the order of a few of the days, and adding a few new movements this week. We will have a testing week, as well as, a de-load period coming up in the very near future (no, I won’t say exactly when). I am VERY happy with the results we’ve gotten so far—especially from the squats—and will likely be publishing the full 12 week cycle in template form.


WOD 120820:

BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

3)  1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

Strength

1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

*Post distance to comments. This should be a high level effort. Don’t do it just to do it, this is a valuable data point.

100 responses to “120820

  1. The third place team from the Europa competition also had some athletes that follow the Way. Good job CrossFit Conroe-Team RAW.

  2. Coach,
    If I wanted to add some additional pressing work like bench press or shoulder press, what day would be the most preferred? For example, an afternoon session tomorrow?

    • I do all my extra work on wed and sat that way in case it comes up on the next workout I have the rest day inbetween.

  3. Holy shitballs, when you said “winning everything!” you were serious…lol
    Great job everyone.
    And I’m just going to row it out there … A camp at a box in Georgia, particularly Gwinnett county, like say cf Gwinnett where Caleb and I train would be neato. Just sayin

  4. Who writes these blogs!? A bearded wizard, that’s who! He has thighs as large and milky-white as my mother in-law, and he can destrominate you!

  5. BBG:

    1. 120
    2. 130, 135, 130
    3. 155
    4. 175

    Strength:

    1. 40, 40, 35
    2. 105, 105, 105×6 / 95×2

    Conditioning:

    Maybe later

  6. today sucked. Warmed up and then called it a day

    7/8/3

    Not sure what is going on, but haven’t had a bad workout day like this in months

  7. If any Outlaws are in the Winchester VA area, we have a small group following The Way at Shenandoah CrossFit before the sun comes up. We all have seen great results all thanks to Rudy!

  8. Warmed up and shoulders were not happy with weight overhead. Did mobility and called it a day.

    MFS – 8/8/4

  9. Outlaw BBG:
    1) 40
    2) 50
    3) 60
    4) 70

    CFWR WOD:
    1) 2RM Snatch Balance from bar 60lb
    2) # RFT: 25 Jumping BS, 25 PP, run 400m RX 35lb. Finished 13:14

    Strength:
    later today

    F/107lb/50yr
    Started CF 3/12

  10. BBG

    1) EMOM 120-120-120-120-120-125-125
    3×1 @ 135-145-145

    2) 160 across
    3×1 @ 185-205 (failed jerk) 190

    Str
    1a) 15# across
    1b) 105# across

    Cond – Run 20min. Got 15 laps or roughly 2.75 miles

    From Saturday’s work, 1RM Front Squat – 220#

    • Snatch 135 as rxd
      3×145
      CJ 190 as rxd
      3×210 missed once
      Weighted pull ups 5lbs
      Press 115,125,125

      Ben
      USMC

  11. M/F/S 2/3/4

    BBG
    1)160
    1-1/1-(f)/1-(f)/1-1/1-1/1-(f)/1-(f)
    Had a hard time with hanging snatch today, tried not to set bar down between rep but had a hard time getting back to hook grip.
    2) 175/185/175
    Hit all three on first attempt. Pulling everything from the ground felt good today. Shoulders really not feeling the overhead though.

    3)210
    1-f-1/1-1-1/1-f-f/1-f-1/1-1-1/1-1-1/1-1-1
    Was setting bar down on sets 1-4 and had trouble with the hang clean. Finally stopped being a pussy and HTFU then hit everyone on 5-7.
    4)235
    1-f/1-1/1-f
    Missed the jerk on first and last rep, shoulders again not feeling the overhead.

    Strength
    1a) 45 lb plate for all hit between 3-4 reps straight on every set.
    1b) 130×5-120×3/110/110
    First set went heavy for strict press and shoulders burned out

    Conditioning
    20min run – hit 2.41 miles. Not great but still felt ok.

  12. BBG
    1) 125# no misses a little wobbly in the bottom on a couple of reps, the rest were solid
    2) 135, 140, 135# no misses
    3) No Jerks (wrist), just Clean + Hang Clean 170#
    4) No Jerks 3×1 @ 190#

    Strength
    a) 25, 30, 30# all sets UB rep 7 and 8 barely happened did them underhand
    b) 95, 95, 90#

    Conditioning
    Probably should do the swim, but gonna run for convenience. Will do this afternoon

  13. BBG:
    1) 57 kg
    2) 60 kg + 63 kg (got in 2. attempt) + 60 kg
    3) 72 kg
    4) 81 kg

    Strength:
    1a) 12 kg + 8 kg + 8 kg
    1b) 50 kg

    No conditioning today🙂 biked 10 + 10 km to the gym😛

  14. Aiight, been following for almost 3 months (unleash lurker comments) and figured I’d post since this will the last full week I’ll be able to get in, due to work changes and rugby practices.

    M/5’5″/152lbs/31yrs.

    BBG
    1. Snatch/HangSnatch EMOM=125
    2. Snatch singles=135, 145, 135
    –nailed all of them, felt solid.
    3.Clean/Hang Clean/Jerk EMOM=160
    4. C&J 3×1=175
    –moved fast, snapped quick on hang cleans.

    Strength
    1a. Pullups=10, 15×2
    –just shoved some plates in my shorts.
    1b. Press=105, 115×2

    Condtioning
    Ran outside on the streets.
    –2.81mi/4.52km in 20 mins.

  15. 1. 80kg
    2. 97.5kg, 102.5kg, 97.5kg
    3. 100kg
    4. 112.5kg

    Strength
    Pull ups: 20lbs
    Press: 155lbs

    Distance: 4240m

  16. BBG
    1. 185

    Actually sacked up and followed the EMOM protocol this week. Naturally made things quite a bit more difficult. Missed 4 of the high hang snatches, and had one minute where I didn’t get the snatch from the floor.

    2. 195, 205, 195

    This more than made up for the earlier struggles though shook earlier misses off and made all three of these with no misses. These felt great.

    3. 225

    Other than one minute where I had no high hang clean I made everything here. These weren’t as bad as I thought they would be.

    4. 252

    Made all three, no misses.

    Strength
    1a. 30, 30, 30
    1b. 140, 140, 140

    Conditioning
    4,300 meters (Run)

    1st Mile: 7:15
    2nd Mile: 7:32

  17. BB Gymnastics
    1)11/14 @215 UB, 225(2nd attempt), 240#(missed), 225(XXX)
    2)21/21 @240 UB, 2/3@ 270# missed the jerk on 2nd set

    Strength
    1a)53# all sets
    1b)95#-115#-130#

    Conditioning
    2.33mi RUN (Cramped up last 5min)

    4/1/1

  18. BBGym:
    Skipped

    Strength:
    1a) 35#, 25#, 25#
    1b) 105, 100, 100

    Conditioning:
    Skipped-ran a 5k a few days ago, usually run them under 25min, so 20 min work is probably around 2.7 miles

    M/F/S
    6/5/4-still getting back into it from vacation, always tough.

  19. BBG:
    1) 165#, then dropped to 155# when I had 2 misses.
    2) 175#, 185#, 175#
    3) 205# for all sets, no misses.
    4) 230#, 230#, 230#
    Strength:
    1a) 45#, 55#, 80# (5, 3)
    1b) 135#, 145#, 145#
    Conditioning:
    Swam for 20 min. Need to work on this.

  20. Snatch: lots of misses, only did 3 good rounds. Missed 90% 3times

    Cln&jrk: no misses till last rep @90%

  21. 1st Time trying this programming. Seen and heard good things. Not a crossfitter, but train this way often. Good stuff. Keep it coming.

    BBG:

    1. 120
    2. 145, 155 (f), 155
    3. 155
    4. 200, 205 (failed Jerk), 200

    Strength:
    1a. BW (no added weight) 3 x 8
    1b. 155 (8,8,6)

    Conditioning:
    Made it 1 mile then my hammies took a shit….walked the rest of the 20:00.

    • Matt arnold in Rochester Minn. check out his gym crossfit progression. he is hard on the outlaw way and can snatch better than you and your mother combined

  22. bbg
    1)195 miss on hang snatch on min. 3 & 4
    2)210 1st attempt, 220 1st attempt, 210 1st attempt
    3)245 miss jerk on min. 5
    4)275 fail, make, fail, make, fail; all fails on jerk

    hopefully str. and cond. later

  23. 1) Started at 85# which is 80% and then did 90# for last three reps but missed forward on last three hang cleans
    2) Hit all 3 singles no misses at 95#, 100#, 95#
    3) 105#
    4) 120#, jerks were horrible today, cleans felt really good

    Strength
    1) Pull-up, still on bands, can’t seem to get any stronger at pull ups started at red but had to go up to blue to get all 8 for last two rounds
    2) Press – 60#

    Distance
    To be continued…

  24. BBG
    1. 110
    2. 115, 120, 115- wow, my form is terrible.
    3. 145
    4. 165

    Strength
    1. w/25lbs- 8, 8, 4/2/2
    2. 135lb- 6, 135lbs 5, 115 8

    Conditioning
    1. 2.60 miles

  25. 1. 185 missed a ton of snatches and felt terrible
    2. 200,210,225PR felt really good on these for some reason decided to go for a PR
    3. 225 no misses
    4. 245×3 1 miss

    pullups- 53,53,44 my strict pull-ups suck
    strict press- 115,115,125

    did some other conditioning I’m sure you don’t give a fuck about.

  26. BBG
    1. Started with 135. Couldn’t keep up. Dropped to 115. Disappointing.
    2. 135, 150, 135.
    3. Did this at 160. Finished as Rx . . .barely.
    4. 195 (F Jerk), 195 (F Jerk), 195 (Got it)

    Strength
    1. I don’t have a weight belt, so I did pause pull-ups, since I didn’t do these during the last workout. They were surprisingly hard.
    2. Skipped the shoulder presses. Shoulders are still a bit weak and they were twitchy following the BBG. Did 1×20 Squat @ 225 instead.

    • The 1×20 was to account for the next 48 hours. Going to be travelling and won’t be able to do any strength work.

  27. good day for crossfitting

    snatch complex – 140×7, all very smooth lifts (helps that I looked up some shit from chad vaughn and some other youtube stuff to buff out some of the rough edges)
    snatch singles – 150, 155, 150, all good lifts and felt like butta

    clean complex – 175×7, all goody
    c&j singles – 200×3, good shit

    w. pullups – 20, 25, 25
    press – 95, 105, 110

    conditioning – ran 4560m (roughly 2.85 miles and some change)

  28. BBG:

    1. 90#
    2. 95-100-95#
    3. 125#
    4. 140#

    Strength:

    1. 10# all
    2. 75-75-77.5#

    Was sick all weekend, so also made up 1RM front squat from Saturday. 180#, 15# PR!

    Cond:
    Will swim in the early AM.

  29. Snatch –> 155 had a bunch of miss
    C&J –> 225 good til last 3 rounds

    PUs –> 20lb
    PRess–> 135 lb BB

    Used Airdyne for conditioning. Felt good

  30. BBG
    1) 130
    2) 135, 145 miss, 135
    3) 165
    4) 185, miss jerk, miss clean

    Strength
    1a) 16 KG
    1b) 125, 115, 115

    Conditioning
    1.5 hours of push mowing

  31. BBG
    EMOM Snatch – 52.5kg. Missed a few
    Snatch – Skipped
    EMOM C+J – 72.5. All good
    C+J – Skipped
    Strength
    Press – 40kg
    Chin – All good

    Rowed for 20 min – Mind over matter. 5.5kms

  32. BBG:

    1.) 72 kg, no misses.
    2.) 76, 82, 76
    3.) 99 kg, no misses
    4.) 112kg

    Strength:

    1a.) 5,4,5 strict w/ 24 kg KB
    1b.) 62 kg

    Conditioning:

    Swim: A little over 400m. I counted down and back as one lap, which is 50m. Felt good to swim considering my technique is a bit rough. Nice change up.

    3/4/3

  33. BBG
    Only did snatch and keeping things lite to work on form and consistency
    105#
    115,125,115
    str
    BW
    105x3x8
    Cond
    4x800m run with 24# vest
    1x200m run
    In 20 minutes.

  34. BBG
    1) 135# one missed HS
    2) missed first @ 145# then hit 145, 150, 145
    3) 165# missed one jerk
    4) 185# got me all!

    Str
    1a) 20# vest
    1b) 115# press

    Cond
    Run, I suck at running, 4k 21:30

    2/6/4

  35. Snatch failed one hang snatch min 5
    All reps done based on 220# max

    Clean & Jerk missed 3 hang clean due to pulling to high and killing my grandchildren.
    All based off of max of 265

    Pull ups strict
    44×8 reps / 44×7 reps / 35 x 8 reps

    Shoulder press
    165 x 8/ 165 x 7/ 155 x 8

    Run
    2.5 mile n 20 min

  36. BBG: 1)145 with 1 miss from hang
    2) 155,165 with one miss, 155
    3) 185 with no misses
    4)3×1 at 215 with one missed jerk
    Strength :
    1a)50#
    b) 115#
    Conditioning: made it about 2.9 miles, I hate running

  37. BBG
    1) 110 lbs
    2) 117, 125, 117 lbs
    3) 135 lbs
    4) 150 lbs
    Strength
    1) 10lbs for all sets
    2) 80lbs

    Conditioning
    20 min airdyne – gross – 6.23 miles

  38. Conditioning
    Ran 2.82 Mi. / 4538 meters or so
    Didn’t feel good today, last PFT was exactly 3 miles and ran that in 19:10 back in May
    I also worked my ass off all day so probably played a role.

  39. Bg
    1. 185 (a few fails on hangs, a few unbroken)
    2. 205, 215, 205(f) 205
    3. 245 (one fail, a few unbroken)
    4. 275
    Str
    1. 20# chain all 3 rds
    2. 155 (last set only got 6)
    Cond
    Biked 20mins. Legs too sore from football game sat.

  40. EMOM snatches at 175, all unbroken reps with 1 miss.

    2 misses at 90% snatch

    EMOM cleans at 225, unbroken, no misses. Subbed shoulder press at 80% for jerk.

    No misses at 90% cleans.

    Pullups – 44,53,58 all unbroken
    Shoulder press – 105,125,135 all unbroken

    Airdyne for 20 min – 366 cals

  41. BBG
    1) Done at 155 (69%)
    2)MIssedx3
    3) Power cleans- 220
    4) 240, 255, 255
    Strength
    1a) 8, (4+2+2), (3+2+2) w/ 12kg
    1b) 24kg. Kbs
    Cond
    4250m

  42. BBG
    1)65#
    2) 85/95/85#
    3)95
    4)105/115 fail jerk/115 fail jerk/105/105#

    Strength
    1.No pull ups
    2. 65#

    Conditioning
    Running as I hate it. 4000m in 20mins.

    From Saturday: 145# front squat.

  43. 1) 67kg – Done, no misses
    2) done, 1 miss at 95 then immediately made it
    3) done no misses
    4) done no misses

    44lb KB across sets
    60kg for press

    Run: just under 3 miles, 2.95 if I’m being exact.

  44. 1) 105 ( 2 misses)
    2)112,117,112 (2 misses total)
    3) 127 (0 misses)
    4)145(0 misses)
    Strength
    1a)35, 25,25
    1b)75,70,70

    20 min run, 2 miles +450 m. I suck!

  45. BBG:
    1) snatch + hang snatch EMOM for 7 mins 150#, missed one from the ground and one from the hang
    2) 155, 165, 155. Missed at 165.
    3) Clean + hang clean + jerk @ 175#
    4) 3×1 C&J @ 195 missed 2nd jerk

    Strength:
    3×8 strict weighted pullups @ 53#
    3×8 shoulder press: 95#, 105#, 105#

    Conditioning:
    Ran 3 miles in 20 mins

  46. BBG:
    1)165, 175, 175,
    2) 185 (fail, 185), 195
    3) 225
    4) 260 (Felt Light)
    (Form still needs to improve on all of these)

    Strength:
    1a) 25
    1b) 135

    Run:
    2.8 miles.

  47. BBG
    1) 125 oo-oo-ox-xx-xx-oo-oo
    2) 135-145-134 o-o-o
    3) 150 all o’s
    4) 170 o-o-o

    Strength
    1a) bw-10-15
    1b) 79-75-85

    Conditioning
    Run 2.51 according to the map-o-meter app

  48. BBG
    1) 155
    2) 165-175-165
    3) 195
    4) 220

    Strength
    1a) 20-30-30
    1b)155-155(6)-145

    Conditioning
    Run – 3.1 miles

  49. BB gym
    1. 125 failed on the hang pos for the first 2 rounds
    2. 135, 145, 135
    3. 140
    4. 155, 160, 165
    Strength
    1a. 20lb UB, 45lb (4,3,1), 45lbX4 20lbX4
    1b. 105, 110,110

    13 min lap swim

  50. BBG
    1) Did one set at 225 and it just felt heavy as shit, so I dropped down to 215.
    Missed the hang on the next two sets, then hit both on the last 4 sets
    2) 240(1st attempt), 255(2nd attempt), 240(1st attempt)
    3) 250 Hit every set, but this shit got fucking rough
    4) 285 buckle my wrist trying to dump it and called it quits

    Strength
    1) 30(UB), 45(6,2), 45(5,1,1,1)
    2) 135, 145, 145(7)

    Conditioning
    Swam roughly 825m – i have learned that I am awful at swimming efficiently and with any technique

  51. 1) based off 220
    No fails
    90% f f make
    95% f f f
    90% make

    2) based off 275
    No fails
    90% cleaned once and that’s as far as it got.
    Wiped out today. Wish I was back at the beach.

    3/7/4

    I have my first comp this sat, besides the open, since starting outlaw in dec. time to win.

  52. BB Gymnastics

    My hands were fried from a comp this weekend and I had a lot of trouble linking these reps. Resorted to dropping the bar to keep from missing on a lot of these sets.

    1) Done at 205. A few misses here in the beginning. Then started dropping the bar between reps and had no misses the last 4 minutes.

    2) 225, 235 (2nd attempt), 225 (2nd attempt)

    3) Done at 245 with 3 misses on the hang.

    4) 275 x 3 with no misses

    – I then did the 1RM Deep Front Squat from Saturday. Got to 315#

    Strength

    1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
    – Started with 53# but my grip was just gone ended up going to 35# for the next two rounds

    1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.
    – 135 all sets

    Conditioning

    -2.5 mile run in 20 minutes

  53. snatch: all at 190 missed one hang on 6th min. 205 215 205 first attepmt
    cj: all at 235 no misses. 265×3 missed jerk once

    pullups 35 35 35
    press 115 125 135

    conditioning:
    Deacon 3+2 pullups RX

    run: 2miles 1000m more like a med effort

  54. BBG:

    1.) 75 kg, all hit
    2.) 80, 85, 80, all hit
    3.) 90 kg, all hit
    4.) 100kg all hit

    Should have gone heavier

    Strength:

    1a.) 8 strict x 3 (no weight added)
    1b.) 60, 40, 40 kg (shoulders smoked)

    Conditioning:

    Swim: 400M ocean swim. I’m pretty sure I drank most of it.

  55. Snatch – 125-130-135-130 EMOM got all from ground failed a few hangs, failed 135
    C&J – 150-180-180-180 got everything

    Weighted Strict – 15#
    Strict Shoulder – 115-135-135

    Cond:
    20 lengths of the pool. Man I suck at swimming.

  56. BB Gymnastics –
    1.) Used 147#/66kg (1-1 | 1 – F | 1- F | 1-F | 1-F | 1-F | 1-F)
    • Couldn’t do that weight from a hang position for the life of me. I stopped trying after the 4th one.
    2.) 90% (152#/69kg ) – 95%(167#/ 75.8kg) – 90% (152#/69kg )
    • No miss at 90%. But 95% missed once then got it on the 2nd try. No miss on the 2nd 90%, was wobbly but saved it.
    3.) Used 176#/80kg (1-1 | 1-1 | 1-F | 1-F | 1-F | 1-F | 1-F)
    • Was feeling good about hang cleans but then I failed after the 2nd set.
    4.) Used 198#/90kg (1-1 | 1-F| 1-F)
    • I had nothing in my Jerks. Body was pretty much done after the Cleans

    Strength –
    1a.) 25# for all
    1b.) 95-105-95
    • I think I could of added some weight to the pull ups. I tried to do all 8 Reps unbroken. First set was UB. 2nd had to split into 2 sets. 3rd set was UB (O.0)
    • I got weak shoulders. Slowly getting stronger as I do not remember ever hitting 105 for 8 reps UB.

    Conditioning –
    Skipped as I had to do a make up for a fundamentals.

  57. BB Gym

    1) 72.5kg – Fail on Hang Snatches on 3rd, 4th and 6th rounds
    2) 77.5kg, 82.5kg. 77.5kg
    3) 92.5kg – No fails
    4) 105kg x 3 x 1

    Snatches felt alright tonight. For some reason I missed those hang snatches, but it’s not the end of the world – I’ll get them next time. Cleans felt good, the jerk sucked though (sore elbows)

    Strength – Kept it light because of elbow pain

    1a) Bodyweight Pullups – 8, 4/1/1/1, 4/1/1/1/1 – I freaking suck at pullups
    1b) Press – 60kg x 3 x 8 – Bloody easy

    Conditioning

    3.46km run in 18:15 – At this point I dropped my phone and it died. After reassembling it I kept running the last 1km to home atwhat felt like the same pace. I should’ve pushed harder but I haven’t run any appreciable distance in at least 4 months.

  58. RESULTS: 
    5-2-2. On the ship at sea, knowing I won’t be home for 3 months leaves me bitter. Not to mention a rolling ship sucks to Oly on.
    BBG: 
    1) 165
    2) 175-185(F-3 pulling out front)-175
    3) 180
    4) 205

    Strength: 
    1a) @30 6/2-4/2/2-4/2/2
    1b) 95-95-105

    Conditioning:
    1) no place to do anything. 

  59. AM
    Conditioning
    5km Row – 20:03 Was more convenient to row and measure distance covered

    Strength
    1a) @10kg dropped off a couple of times
    1b) @60kg

    PM
    BBG
    1) @80kg
    2) @85kg,90kg,85kg 1 missed rep
    3) @95kg
    4) @105kg

  60. Skipped BBG. Got a comp coming up, want to let me shoulder heal.

    Strength:
    Pullups (Strict; Palms out) 44lbs, 54lbs, 59lbs, all unbroken
    Strict Press: 135, 145, 145 all Unbroken

    Conditioning: Ran on treadmill: 2.83 Miles

    Notes:
    Underestimated myself on the pull-ups. Worked off some old numbers. Ill start at 65 Pounds next time for pull-ups and 155 for press.
    Conditioning was good. Treadmill isn’t the most accurate, but I refuse to run outside. (They burn Feces and tires in Afghanistan) It took about 3 minutes to get back to 75-80% Recovered. I think could have pushed a bit harder (But I feel that way about any workout after its all said and done)

    M/F/S
    2/2/2

  61. BBG: 1) 135; 2) 155, 165, 175; 3) 215; 4) N/A (Phone broke and I could not remember the right numbers, left out all jerks for the same reason)

    Strength: 1a) 30; 1b) continued with second day of Wendler and did 3×3 of 145, 155, 165.

    C: Ran 29 minutes – 3.36 Miles.

  62. BB GYM

    1) Snatch (from floor): 45 kg (3 reps)-50 kg (2 reps)-55 kg (2 reps)-60 kg (2 reps)-65 kg-65 kg-65 kg-65 kg-65 kg-65 kg/143 lbs (no misses)

    STRENGTH

    1a) Weighted Strict Pullups: 16 In total (2,5 kg chain)

    1b) 3X8 reps Shoulder Press @ 35-37,5-37,5 kg/83 lbs

    COND

    Biking from work to my gym (32 min.)

  63. BBG:
    1) 85kgx3 sets, 80kgx5 sets. Coordination of a cow today. Hang Snatches were a gong show. Dropped to 80 and hit an extra set.

    2) 102.5kgx8 sets.

    Strength:
    1a) 60lbx7,1, 60lbx7,1, 55lbx6,1,f.
    1b) 60kg, 60, 55

    Conditioning:

    Should go swim. Don’t have a pool. Try to get to one later.

  64. Snatch
    85kg. Only miss was hang snatch #4
    Made 90, 95, 90kg without missing
    Clean and jerk
    106kg no misses
    Made 120, 120 and then sort of blacked out on jerk #3 so stopped lifting then

    Pull ups 10, 12, 15kg UB
    Press 50, 55, 60kg

    Conditioning
    6 * 400m work rest 1:1
    Swim shelved til Wednesday
    Some stupid wall ball / hspu mash up as well

  65. First day starting The Outlaw Way. So I just jumped right in. May as well.

    BBG
    1)60kg I really have to work on getting depth.
    2)62.5, 65 (Fx3), 62.5
    3)DNA Smoked out my power
    4)Same as above

    Strength

    1a)8,8,8
    2b)45, 47.5, 47.5

    Conditioning

    Didnt do.

    Very dismal start to the program.

  66. BBG
    Completed

    Strength
    1a) 30
    1b) 120

    Conditioning
    Didn’t do it. Back locked up on BBG and it didn’t let up.

  67. BBG-

    Snatch
    1)125 x 3, 140 x 4 (couple of misses)
    2)145, 155, 155(f)

    C&J- Did not do cleans just jerk since I did almost the same workout in competition 2 days ago. Did hit a PR on Jerk at 275!

    Strength-
    1) Did 3×8 but altered started with a muscle up negative directly into pull-up with 20lb vest. Had to do single, drop and right into another rep.
    2) 3×8 dumbbell press with 70lb.

    Cond-
    20 min bike. Started with ply jumps and band work/jumps for 90 sec right into bike, stopped at 10 min repeated plyo work 90sec. Went right into bike remainder of 20 min

  68. BBG:
    1)

    145#

    2)
    160#,170#,160#

    3)

    200# – ripped hands, couldn’t hang onto bar so did from floor to jerk every 2 EMOM

    Strength

    1a) +10#
    1b) 115#

  69. BW 200.6

    BBG
    1. EMOM Squat Snatch + Hang Squat Snatch (UB) 121/2 132/2 143/2 154/2 165/2 180/1 x7 mins, then rest 2 mins
    2. Squat Snatch 189/1 200/f 200/1 189/f 189
    3. EMOM Squat Clean + Hang Squat Clean + Jerk (UB) 220/1 x7 mins, then rest 2 mins
    4. Clean & Jerk 248/1 248/1 248/1

    Strength
    1. Shoulder Press 110/8 117/8 123/8 130/8
    2. Weighted Pull-up +10/8 +15/8 +20/8 BW/8
    Bench CG 8, 6, 4 reps @ 176

    Conditioning: Run 3 miles for time = 21:39

  70. BBG:
    1.)155 scaled to 75% to ensure EMOM
    2.)185xxo, 195x, 185
    3.)195 as Px
    4.)220

    Strength:
    1a.)25×8, 30x6x2, 30x5x3
    1b.)115x8x7x8

    Conditioning:
    Swim 1080M

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