120829

I want to clarify something about The Outlaw Open. Yes, I am writing the workouts/tests, and yes many of my athletes will be competing. Yes, there is a ton of prize money on the line, and if certain concessions are not made there is the risk of the competition looking like it has somehow been rigged to favor my athletes. To avoid these accusations, or any other possible concerns about me coaching some of the athletes and being the primary programmer (especially with this much money on the line), we will be announcing the workouts/test approximately two months in advance. Yes, this will eliminate the element of surprise, but we feel it will make the competition as legitimate as possible, and eliminate any questions regarding the favoring of one athlete over another.


Yet another wouldn’t-believe-it-unless-you-saw-it-on-video lift from Outlaw Texas. This is the boy-wonder, Spencer Arnold, with a 3 Position Snatch @ 110kg (242#). Speed kills, boys and girls.


From 1,420 miles northwest of Spencer and the boys (I googled that distance—accuracy is important in storytelling), the Mayor of Canada, Jay Rhodes has finally been able to get back to lifting after taking some time off with injury. If there’s one thing you can guarantee about Outlaw North, it’s that they’ll have the most dramatic videos you’ll ever want to see. Jay is like the Scorsese of competitive exercise. Also, this may be one of the best lift saves ever. Get your popcorn.


WOD 120829:

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.

109 responses to “120829

  1. This is probably a dumb question but I don’t see how to rep scheme on the strength matches up. There are 10 sets of deadlifts and 7 sets of bench presses.

    • if the movement is not from the floor only use straps if it will help you technically and allow for a heavier weight while still maintaining good technique

      • Strap everything… Snatch, Clean, pullups, handstand pushups, wall balls…. Right Spencer?

      • I only strap in when doing rope climbs, driving home, putting, and spotting single-father-Jason-Haggan on the bench press… #strapsforlife

  2. I’m wondering if there is a message board or discussion board we could use for all these comments? Instead of mucking up this section? Just a curious noob question?

  3. Strength

    Deadlifts 110 – 115kg
    Bench Press 62.5, 67.5, 77.5kg

    Strength/Conditioning

    subbed strict pullups for MU 10+3, 8, 4+3
    snatch grip BNP 35kg
    subbed dumbbell snatch 17.5kg for KB snatch
    subbed 40kg dumbbell ‘stone to shoulder type movement’ for Reverse hypers

    had a brain fart with my stopwatch and didn’t hit go until after my first set of pullups. Allowing a bit for those I probably did just under 20 mins

    certainly got gassed on the dumbbell snatch

    M/F/S 3/5/4

  4. I also wish I could lower and catch the bar like that (In Spencer’s vid). I damage/bruise my quads by absorbing the weight, and I know I do not have that jump catch thing down. Must practice.
    Sweet vids as always!

    • 1) 285lb
      2) 205, 215, 225

      1a) 6+3, 5+3, 5+2 (failed 3 times on last rep)
      1b) 95, 100, 105
      1c) 35lb kb
      1d) back ext: 15,15,15
      …got last rep mu after.
      26:20

      MFS: 123

  5. BBG
    1) DL, 10×1 @105
    2) Bench, 2×5 @55, 2×3 @60, 3×2 @65

    Strength & Cond.
    3 rounds of
    1a) 7 MU (red band)
    1b) Snatch Grip Behind Neck Press @85
    1c) 30 UB KB Snatches per arm @20
    1d) 10 Reverse Hyper (GHD w/ 14# med ball between feet)

    15:45

    Not enough gas for CRWR WOD today

    F/5’3″/108lb/50yr
    CF bday 3/12

    MFS 6/6/5

  6. 1)DL 385 felt light.
    2) Bench @ 265 275 285 lbs

    S/C:
    1st time around: 10 MU UB the the 3 everything else worked well. 53 lbs KB whole way through.
    2nd time: 8 MU UB then the 3.
    3rd time: 5 MU UB then the 3. Just crushed on the 3rd round.

  7. Deadlift 315lbs
    Bench % off 240lbs (weak sauce on bench)

    MU 5+3 5+3 4+3
    Snatch Press 95lbs
    Kb Snatch 1.5pood
    Subbed stiff legged Deadlifts @ 225lbs. No reverse hyper or GHD at my box.

  8. Wanted to see what I could bench this morning before I started since I had no clue.. This little girl got her body weight @120. Pretty stoked.

    Deads where at 195 felt easy
    Bench was 90-96 and 102

    Now for the f ing BS I suck section

    Did 7 muscle ups each round 21 total. Not unbroken yet but I will dammit.
    50 lb on snatch grip press
    35 lb kbs on snatch not unbroken yeah that shit sucked. But I love it
    Rigged the hyper’s

    For real that f ing s what hard and I’m so glad I am sucking up and doing it. Getting stronger everyday…. TGTITRD

    • I’m inspired by your post because I think we’re similar size, but I can’t lift very much :(…yet! How long have you been lifting? I’m looking for realistic goals….while I’m inspired by the grace and brute strength of Spencer’s lifts, I’m just never gonna snatch 245! Lemme know if you’d be interested in chatting via email. I don’t wanna clutter the blog…

      • Thank you, I’ve been doing CrossFit since 08, outlaw since the open. I’ve made huge gains! Surpassed all my goals from before and creating new goals everyday. Would love to email!
        Just for reference I’m 5″3/120 gained 5 pounds since I started outlaw and love it!

  9. Strength:
    1) 265
    2) 150/160/170

    Strength/Cond:
    a) 7+3/4+3/3+3
    b) 95-100-105
    c) 44lbs for all
    d) 230

    MFS – 5/5/5

  10. For the snatch grip press behind the neck do you guys reset the weight on the back of the neck after each rep? That first rep sucks but once i get it going its not bad. Would it be wrong to start by push pressing it up and then knock out 3 reps if it allows for more weight?

    • It is the only way I can get the heavier weight situated right, I do a Push Press and then do 3 strict reps going all the way down to my traps but not releasing the tension.

  11. STR
    1) 305
    2) 200, 215, 225

    Str/con
    a) 2,3,1
    b) 75, 90, 95
    c) 44# (round three on the left arm was a problem)
    d) 230

    2/6/5

  12. Str

    1) 275 across
    2) 160 – 170 – 180

    1a) 7-5-3(final round singles)
    1b) 95# across
    1c) 28kg, 6th/final set was broken
    1d) 160# across

  13. Strength
    1) 418# first set, 445# the rest
    2) 209, 209, 220, 200, 242, 242, 242

    Strength/Conditioning
    1a) 7 not unbroken
    1b) 132#
    1c) 55#
    1d) 20# db on ghd

  14. M/5’5″/152lbs/31yrs.

    Strength
    1. 290
    2. 175, 185, 200

    Strength/Conditioning
    1a. 3 (on bar)
    1b. 95
    1c. 20kg
    1d. red band on GHD
    –Only made it one time through. Nervy-twinge shot up my right shoulder into my neck on muscle-ups, completely sucked away my confidence. Might have to get the upper body worked on tomorrow. Sore and shot in the ass.

  15. Strength:
    1) 310-felt really easy and this was 80%
    2) 155, 165, 175

    Strength/Conditioning: Subbed ring dips, no where to hang rings high enough for MU’s yet
    1a) 13,12,11
    1b) 95, 80, 90
    1c) 50# Kb-right arm only, left hand is torn to shit
    1d) 25, 25, 30

    M/F/S
    1/2/2

  16. 1) 10X1 Deadlifts 340

    2) Bench Press: 2X5 @ 250, 2X3 @ 265, 3X2 @ 275 – rest 60 sec.

    Strength/Conditioning

    1a) 4+1, 0+1, 2+1
    1b) 155 Felt Light
    1c) 1.5 Pood, Was killing my shoulder which is still healing.
    1d) Sub Straight leg DL 225

  17. Strength.
    1) 340# (Felt LIGHT)
    2) 195, 210, 220

    Strength/Conditioning.
    1a) 12 + 3, 7 + 3, 6 + 3 Total of 34
    1b) 100,105,115
    1c) Skipped, don’t have KB’s
    1d) Did Banded + weighted back extensions – Blue band, 15#

  18. I can only strict press 65 Behind the neck snatch grip…my other lifts aren’t too shabby. What could be the reason for this? Underdeveloped?

  19. Strength
    1) not done, back is fucked
    2) 2×5 90kg – 2×3 95g – 3×2 100kg

    Strength/Conditioning
    1a) 11+3 – 10+3 – 7+3
    1b) 45kg – 47,5kg – 50kg
    1c) not done cuz of back
    1d) 10kg

  20. Strength.
    1) 405
    2) 185, 205, 225

    Strength/Conditioning.
    1a) 11+3 4+3 4+3
    1b) 65 LBS Across…Wtf<–Maybe shoulders are just shot from muscle ups?
    1c) 24KG Across
    1d) 70 Across…Tried to balance Barbell with 80 pounds on my feet. Too much weight shifting… Did last set with 70.

  21. Strength:
    1) 155×2, 185×2, 205×2, 225×2, 235×2 (yay! First time back at deadlifts.)

    2) 100 all (first time doing these at home. Not sure why it was so hard today)

    Strength/cond:
    1a) 3 singles (9 total)
    1b) 65 all
    1c) skip. Didn’t want to push it since I did the deadlifts today.
    1d) 65# good mornings. (first time back at these)

  22. Strength:
    1) 225 x 4, 230 x 3, 235 x 3
    2) 112.5-120-127.5

    Strength/Cond:
    a) 7 singles all rds
    b) 77.5# all
    c) 35# all
    d) rigged with band on GHD

  23. Strength:
    1) 170
    2) 95, 100, 105

    Str/Con:
    1a) ME strict ring dips: 10, 8, 7
    1b) 70
    1c) 12 kg
    1d) Good mornings @ 75

  24. Deadlift- 175kg
    Bench- 105kg, 115kg, 120kg

    Strength/Conditioning
    MU’s- 9-3/4-3/4-3
    Sn.bh.nk.pr- 60kg,60kg,60kg
    3×20 KB.Sn. 24kg/20kg/20kg
    Good Mornings- 110kg/ 100kg. 100kg

  25. Strength
    1. 365 across
    2. 200, 215, 230 (Failed 2nd rep on last set)

    Strength/Conditioning
    1a. 5/3, 3/3, 3/3
    1b. 105, 110, 110
    1c. 24 KG across (Wanted to fucking die)
    1d. 115 across (Good mornings)

  26. Strength
    1) 240
    2) 100-110-115

    Strength/Conditioning
    1a) 8 (1/1/1)- 4 (2/1)- 6 (3)
    1b) 70-75-75
    1c) 16k
    1d) 30-35-35 DB in between feet on GHD

  27. Strength:
    1) 190#
    2) 75, 80, 85 (had no idea what I can do with bench press, so simply took 100# as measure)

    Strength/Cond:
    a) 7 as fast as possible as max that I can do UB is 2, started to work on MU.
    b) 95# all
    c) 26# all (I though of taking 35#, but then to make them unbroken, I decided to start lighter)
    d) 45#

  28. Strength:
    Deadlifts 10 x 1: 355

    Bench Press 2 x 5: 285
    2 x 3: 305 (2nd set only got 2 reps up)
    1 x 2: 325 (Only got one rep up)
    1 x 2: 315
    1 x 2: 315 (Only got one rep up)
    I am used to taking 3-4 minutes in between sets so the 60 seconds in between sets kicked my ass

    Conditioning:

    3x ME MU UB + 3 : 4+3, 5+3, 2+3
    SGBTNP: 135, 155, 175
    3 x 40 (20 each arm) KB snatches 35lb kb. Had to break up the last set as my lower back started going into spasm
    3 x 10 Reverse Hypers

    My metabolic conditioning and form on just about all olympic lifts absolutely sucks……lots of work to do…..

  29. Strength:
    1) 315-330
    2) 175/185/200 failed last rep on last set
    Cond:
    1a)5/4/4 + the 3 each set
    B)105
    C)24 kg. shit sucked
    D)done on ghd with bands

  30. Strength
    DL – 355 for 10 no issues.
    Bench – 225/245
    Stopped at 245, have a real weird pain in the shoulder when benching but I can do overhead stuff with no issues. This started last week when I was doing some snatch work and my shoulder literally popped. Had some soreness for a few days but eventually went back to snatches and C&J with no issues. Went to do bench today and damn if it didn’t down right fucking hurt. Anyone experience anything like this before? Planning of going to the doc to see what’s up.

    Strength and Conditioning
    1) 5 each round plus three (felt shoulder but dealt with it.)
    2) 135 (again no pain when pushing straight up)
    3) 1.5 pd (some pain in the middle portion of the lift)
    4) GHD with 20 lb med ball

  31. Strength
    1) 365
    2) 260, 275, 295 Close Grip(15″ apart) on all

    Conditioning
    1) 7+3,6+3,6+3
    2) 115#>
    3) 24kg
    4) Body wtd raises.

  32. STR:
    DL 10×1 @ 330lbs
    Bench 2×5 @ 180, 2×3 @ 195, 3×2 @ 205lbs

    STR/CON:
    MUs 12+3, 7+3, 6+3
    Sn Press 65lbs (first time ever doing this, felt really awkward so kept it light)
    KB Sn 35lbs (first time really doing these also, this was pretty hard)
    Sub 135lb GMs for Reverse Hyper

    3/5/5

  33. Strength
    1) 340-360
    2) 240,255,270

    Stength/Conditioning
    1a) 5, 4, 2
    1b) 125, 135, 135
    1c) 1.5 pood
    1d) 160, 170, 180

  34. Strength

    1- 315 x 5, 335 x 5. These were done in Oly shoes using a hook grip.
    2-205,225,245

    Strength/Conditioning

    – Only made it through 2 rounds here before coaching. Tough.

    1a- 7+3,5+3
    1b- 95,135
    1c- 44,53#
    1d- 45# Hip Extensions

  35. 1) 180kg – Easy
    2) 90kg x 2 x 5, 97.5kg x 2 x 3, 102.5kg x 3 x 2 – Hard. Bench Technique was off tonight

    1a) Max Ring Dips – 11, 8, 7
    1b) BTNSGP – 60kg x 3 x 3
    1c) 3 x 20 x 32kg KB swings
    1d) 3 x 5 x 80kg Good morning

    Hard. KB swings killed me.

  36. Strength
    1. Not done
    2. 195, 205, 215

    Strength/CONDITIONING
    1A. 12/3, 6/3, 5/3
    1B. 120, 120, 120
    1C. 53, 53, 53(18 each arm)
    1B. Subbed weighted back extension – 25, 25, 25

  37. Strength

    1) 10X1 Deadlifts @ 75-80%

    385

    2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%

    265-265-285-285-315-315-315

    Strength/Conditioning

    1a) 3XME UB + 3 Muscle-Ups

    9+3

    8+3

    9+3

    1b) 3X3 Snatch Grip Behind the Neck Press

    135-145-135

    1c) 3X20 UB KB Snatches

    70

    1d) 3X10 Reverse Hypers

    20

  38. Strength

    1) 10X1 Deadlifts: 8 @ 245#, 2 @ 255#

    2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%

    105, 115, 125

    Strength/Conditioning

    1a) 3XME UB + 3 Muscle-Ups: 4+3, 5+3, 5+3

    1b) 3X3 Snatch Grip Behind the Neck Press: 65, 70, 75

    1c) 3X20 UB KB Snatches: 30-35-35

    1d) 3X10 Reverse Hypers: 20 lb vest

  39. Deadlifts
    172.5, 172.5, 175, 175, 177.5, 177.5, 180, 180, 182.5, 182.5kg
    Bench
    2 x 5 @ 97.kg
    2 x 3 @ 105kg
    3 x 2 @ 110kg

    Only time for 2 rounds of strength work
    Muscle ups: 8 + 3, 2 + 3 (brain fart on reps)
    Snatch press: 60, 60kg
    UB KB snatch: 24kg, 24kg
    Reverse hyper: on the GHD with bodyweight only

  40. Strength
    1) 10 x 1 rep Deadlifts
    255 x 3 sets, 275 x 7 sets
    2) Bench Press
    155 x 5 x 2 sets, 165 x 2, 165 x 1 reps, 135 x 5, 145 x 5, 145 x 5
    *Guessed my max was 200 and totally got wiped on the sets of three. Scaled it down dramatically and tried to move weight fast

    Cond / Str
    1a) Subbed C2B pull ups
    4+3, 4+3, 4+3
    1b) BTN SN Grip Press
    95, 95, 95 lbs
    1c) 3 x 20 (each arm) KB snatch
    35 lbs, 35, 35 (my technique is shit and my forearms are beat up from the impact from not punching through at the top
    1d) 3 x 10 Seated Good Mornings
    135 (3 reps), 75 lbs (10 reps), 75 lbs

  41. Strength
    1- Deads at 210
    2- Bench 100, 108, 115

    Conditioning didn’t happen…one muscle up caught too deep…finished it but got scared.

    Pr’d front squat at 222# though…prob why I whimped out on conditioning

  42. Strength

    1) 10X1 Deadlifts @ 100 kg/220 lbs

    2) Bench Press:

    ◦2X5 reps @ 75% (52,5 kg/116 lbs)
    ◦2X3 reps @ 80% (56 kg/132 lbs)
    ◦3X2 reps @ 85% (60 kg/132 lbs) – light

    Strength/Conditioning

    1a) 3X3 Snatch Grip Behind the Neck Press @ 35 kg/77 lbs
    1b) 3X20 UB KB Snatches (each arm) @ 16 kg.
    1c) 3X10 good mornings @ 35 kg/77 lbs

  43. Strength
    1) @160kg
    2) @90kg,95kg,102.5kg

    Strength/Conditioning
    1a) 6,3,2 no extra reps
    1b) @50kg
    1c) @32kg UB/12,8/12,8 – couldn’t do UB
    1d) 3×10 Hip thrusts @30kg

  44. Strength
    1) @160kg
    2) @85kg,90kg,95kg

    Strength/Conditioning
    1a) 11,6,5
    1b) @25kg
    1c) @16kg
    1d) hip extensions with 45lb plate

  45. Strength-
    Deadlifts 385 (all at 385 but only 7 rounds since I thought the same as last week)

    Bench 250,265,285 (no fails felt a little heavy)

    Strength/ Conditioning
    1a) Did 3 negative holds (10 sec) with 20lb best into little weighted banded pulls into lowest position of muscle up.
    1b) 135lbs all presses
    1c) 80 kb (these were rough and had to take breaks but made all 120 reps wowww!)
    1d) reverse hyper 20lb med ball + purple band

  46. Strength

    1. 375
    2. 225, 240, 250 (f 2nd rep) not fast enough too.
    Strength/ Cond
    1a. 6, 4, 6
    1b. 100x 3
    1c. 53x 3 not UB 2nd set L
    1d. 25x 3

  47. Warm-up
    Free HSPU 5/5 4/5 3/2 3/1 1/3
    Back Squat high bar 110/1 -> 341/1pr by 11 lbs jumps

    Strength:
    Deadlift EMOM @ 170 kg (375)/1 x10 reps
    Bench 207/5 x2 sets, 220/3 x2 sets, 233/2 x3 sets

    More work:
    1. Max MU’s+3 MU’s = 7+2, 6+3, 5+3 (messed up maths on the first one, thought 3 had to be ub)
    2. Snatch grip shoulder press bnk 40 kg/3 42/3 44/3
    3. KB Snatch unbroken 16 kg/20+20, 24 kg/20+20, 32 kg/20+20
    4. Reverse Hyper 3×10 @ 190

  48. Strength:
    1.)335x1x1x1x1x1 355x1x1x1x1x1
    2.)175x5x5 185x3x3 195x2x2x2

    Strength/Conditioning
    1a.)7+3, 5+3, 5+blown callus (subbed bar MU ~ no rings)
    1b.)115×3, 115×2+1PP, 115×3
    1c.)60, 60, 60
    1d.)37.5, 40, 40 (DB between feet on GHD)

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