120924

Yes, Spencer Arnold is very very good at pointing out the lulz with Coach’s Eye. So far we’ve seen him comment on things like Colm’s package, my mummy arms, and a veritable plethora of obvious flaws with really bad lifts. Today, however, I asked him to take a look at a really—seemingly—good lift.

Elisabeth hit a 100kg (aka 220#) Clean & Jerk in the middle of Saturday’s 60 minutes of work. Yes, that is a huge lift and she is pretty consistent with it, but Spencer and I both think that with a little work she’ll be closer to 250# consistently (current PR is 230#). This critique goes to show that even people with huge numbers can still benefit from coaching.

I’ve posted the lift at full speed (looks pretty good), and Spencer’s slowed down critique (not so good). If you’re not intimately familiar with the lifts you will probably be shocked at how many things could be wrong with a Clean & Jerk that’s so big it would easily put Elisabeth in the top 10 of American Weightlifters, and in the top two of competitive exercisers. Guess what? Weightlifting is an Olympic sport—if it was easy it would be your mom. (Sorry, too much?)

Full speed:

 

With critique:


120924:

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

Skill

10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

115 responses to “120924

  1. BBG

    Hi Hang Snatch 50kg
    2a 70kg
    2b 40kg

    Skill – done, not strict but concentrated on a tight position

    Conditioning

    I didn’t realise how tired I would be by the time I got to these. The ring dips were hard from the start and my midsection copped a caning trying to stay tight in the dips. Needless to say that just made the situps harder. No abmat so just regular.

    lowest scores, ring dips 2 situps 6

    not real happy with that at all but I had nothing left.

    M/F/S
    3/3/5

  2. BBG-

    1a) 155 for all
    2a) 185
    2b) 275

    Skill- Done

    Conditioning: 165 total reps

    Situps- 83 reps (lowest set was 8 when I didn’t hear the timer)
    Ring Dips – 82 reps (lowest set was 9)

    1/3/5

  3. BBG:
    1. 205#
    2a. 205#
    2b. 185#

    Skill:
    30 Strict Muscle Ups

    Conditioning:
    80 Total Ring Dips
    96 Total Ab-Mat Sit Ups

  4. Just watched this twice. Great insightful commentary. One question: Is the last note regarding rear knee position that the knee itself should be directly under the hip (and therefore the shoulder and the bar as well) at the landing? Thanks in advance.

    • Short answer: Yes

      Long(er) answer: The more your rear knee extends behind you, like EA’s does in this video, the more anterior tilt you have in your pelvis. This forward (and sort of rotational) shift in the pelvis results in a less stable landing position and can potentially cause lifters to ditch the weight forward. This knee under the pelvis also helps split the total load of the body and barbell evenly between both feet.

      http://journal.crossfit.com/2012/08/coachcaleb-jerk.tpl

      Caleb does a great job of talking about it here way better than I could ever hope to.

      • To *me*, as an ex-gymnast, I really have to fight *not* to land as EA does. To a gymnast, that’s how you would land! So, it’s hard to relearn landing with a bent leg (!). And… I’d like to see this from the front; it looks to my very inexperienced eye that EA’s L foot moves more than her R in her clean (about 1:15)? Which made me wonder if E is left or right handed, bc I know sometimes that strong side/weak side thing comes out in odd places. Enyhoo…

  5. BBG:
    1) 2@90, 3@95, 3@100, 2@105. Was feeling good so did two extra, hit 110# and 115#
    115 is more than my snatch max, so obviously need some work somewhere

    2a) 145#
    2b) 95#

    No muscle ups, just worked Handstands

    Conditioning, Forgot to count total
    Somwhere around 30 dips, on bar with purple band
    about 100ish sit ups

  6. BB Gymnastics:
    1) 165#
    2a) 235#
    2b) 135#

    Skill:
    3 strict MU (first time successfully completing a strict MU)

    Conditioning:
    15 dips, 12 situps
    10           14
    6            13
    4           12
    5           12
    5           12
    4          12
    4          12

    • He’s saying her back leg is a bit too straight here. Ideally her back knee would be bent, bringing her thigh to a slightly more vertical position with the knee more in line with the hip. Something like this

  7. BBG
    115-125-135-135-135
    140-140-140-140(f)-140

    2a) 190#
    2b) 115-125-135-135-135

    What feels heaviest possible the first set is never enough weight to use across unless I take way too long to warm up these movements.

    Cond 144 reps Rx

    Ring dips are my goat.

    Skill – worked on turnover from the ground and ring pullups w/ 2sec holds.

  8. BBGym:
    1) 115, 2×120, 3×125, 3×130, 135(5lb hang snatch PR)
    2a) 215
    2b) 2×135, 140, 145, 150

    Skill: Done

    Conditioning:
    Dips: 59
    Situps: 118

    M/F/S
    1/2/5

  9. Bbg –

    1) 205 no fails. No straps.

    2a) – 235
    2b) – 185

    Skill –

    27

    Cnd –

    Done, didnt count anything

    Ring dips ended around 9-10
    Situps ended around 12-13

  10. BBG:

    1. 135 across
    2a. 190
    2b. 145

    Conditioning: Didn’t count totals

    High Score — 11 ring dips / 12 situps
    Low Score — 3 ring dips / 10 situps

    Amazing how quickly the ring dips fell apart.

  11. I have always been kipping with the M/U… there are many vids on the tube but I watched this one, practiced the progressions, and **bada-bing** knocked out 6 strict w/ no prob.

    Outlaw’n in AFG!

  12. The software is called “Coach’s Eye”

    BBG: 75kg, tried 80 4 times and missed (there’s something about that number…) shoulders are toasted!

    3-stop: 100, 110, 115, 120, 125kg
    sn press: 65,70, 80, 85, 90

    Skill: done: got about 8-10 reps pretty strict. whoa!

    Conditioning:
    Dips score = 6 (I KNOW! shoulders. fried!)
    Sit-ups score: 20

  13. BBG
    1) 175 for 10 / Felt good at end hit 185 for double
    2a) 135
    2b) 185 (focused on 3s pauses at each position)

    Skill (Completed)

    Conditioning (went for consistancy maintained reps all rounds)
    Ring Dips = 10
    Sit-ups = 12

  14. BBG:
    1) 165lbsx4 (failed the 3rd) 170×1, 175×5 (failed 7th and 9th)
    2a) 5x195lbs
    2b) 5x165lbs

    Skill:
    10 min strict MU practice, not sure how many I got but around 5:00 I started to fail so started using a bit more momentum – kept hips out of it but used the speed from a fast arm pull to get me over.

    CON:
    Dips – 10-10-10-7-7-7-7-7 (Total 65, lowest 7)
    Situps – 11-12-11-11-11-11-11-11 (Total 89, lowest 11)

    2/2/2

  15. Sick PR day today…
    1) 70, 72.5, 80, 90 fail, 90 fail, 80, 90 fail, 90, 92.5, 95kg – that is a 15kg PR!!!!! And 2.5kg above my regular snatch PR. Fuck yeah! Had a guy tape the 95kg attempt, but he managed to fuck it up. I’ve got 1 sec of tape…

    2a) 120kg
    2b) 80, 90, 95x 3

    1/3/4

  16. 1. 145-165-175-185-195-205-215-220-225F-230F..
    2a. 255-255-265-275-280
    2b. 155-185-195-205-205

    Skills: 20ish..

    Conditioning:

    Ring dips – Lowest round 10, highest round 15
    Sit-ups – Lowest round 12, highest round 18

  17. Hi hang snatch 100-105-105-100-95×6
    3 stop snatch pull 135
    Snatch push press +ohs 95-100×4

    muscle ups oh how I love to hate them… I am much more constant that’s a plus..

    Tabata dips total 27, sit ups 96

    On a side note I have been constantly at 123 lbs that’s another 3 pound gain… getting stronger everyday….

  18. BBG: Sucked ass today.

    1) figured I’d stay low weight and work on form rather than hurt myself trying to go heavy. 95#
    2a) 185/190/195/200/205
    2b) 95# couldn’t hit the OHS today. I don’t know what’s wrong with me. Frustrated.

    Skill: Couldn’t link more than 2 in a row.

    Conditioning: thrashed dips decreased dramatically.
    Dips 7-14
    SU 8-10

    Would anyone critique my snatch if I posted a link? I’m in serious need of help.

    • Your using your arms way too much…when your in the bottom position your arms aren’t even full extended aka you’ll never be able to hold heavy weight overhead/shoulder flexibility and mobility is lacking…your hip mobility is great, but your shoulder/posterior/thoracic mobility and stability is poor…I would definitely do some work on those areas to help open them up to allow you to achieve a better position overhead…check out the mobilitywod.com for some movements to preform pre lifting and do them every day. This will greatly improve your positioning on your snatch before anything else you do. Lastly, touching on the arm usage, try practicing the feeling of using your hips in extension as your source of power instead of arming it, as you are in the video. To snatch efficiently you have to allow your body to move the weight vertically followed by your trunk, legs, etc supporting it in the bottom position, most notably your arms…until then your arms should not have a substantial role in the first 2 pulls…Hope this helps my friend!!! All the best.

      • huge help man thanks. I agree with everything. Let me tell you it takes everything I have to try and lock those arms out. My mobility sucks ass up there. I couldn’t even do the OHS yesterday. I watched Jon Norths hit drill this morning and seems like more of what your talking about with more hip usage and no arms. I’m going to try that. I think I’ll just stay with light weight with snatches and ohs until my mobility gets better and doesn’t frickin hurt.

  19. BBG
    1. 95, then 115 for next 9 rounds.

    Skill:
    3 on the minute for first 6 minutes, then 2 on minute- 25 total.
    All strict, from seated postion

    Cond
    R Dips- 63
    Sit Ups- 88
    That was total for first 8 minutes. I may or may not have misread the workout and completed 16 total minutes. Kept dips at 6 per round for remainder.

  20. BBG.
    1) 115,125,135,135,145,145,165,165,165

    2a) 235
    2b) 155

    Skill.
    Practiced pulling high didn’t get the transitions. Need to work more from a seated position.

    Conditioning.
    Ring dips – 20,15,14,10,10,9,8,9 (Total 95)
    Sit ups – 17,16,16,13,12,11,11,12 (Total 105)

  21. Pretty fatigued today…

    BBG

    1a) 185,185,185,205,205,205,205,225(m),225(m),205
    2b) 225
    2c) 185

    – For part 2 I had trouble staying on the :45. This is where I was feeling a bit off.

    Skill

    Done but only did a few strict. These are tough for me as I have a huge kip for my normal muscle ups.

    Conditioning

    Dips
    Highest – 13 Lowest – 7

    Sit Ups
    Highest – 10 Lowest – 9

  22. hi-hang snatch (sloppy today) – 115, 120, 120, 125f, 125, 125, 130, 135, 140, 145

    3-stop snatch pull – 225, 235, 245, 255, 265

    snatch grip BTN P. Press + OHS – 95, 105, 115, 125, 135

    Strict Muscle Ups – 17

    Tabata – Total reps = 217 (101 dips/116 situps)
    16/14, 12/14, 12/15, 12/15, 13/15, 11/14, 12/14, 13/15

  23. BBG
    1) First 5 sets at 155# last 5 sets at 165#
    2a) 155, 165, 195, 195, 195
    2b) 165, 175, 185, 185, 185

    Skill
    37 strict MU

    Cond
    Lowest ring dips 8
    Lowest sit ups 9

  24. 1)
    105/115/120/125/130/135/135(f)/135/140/145 new pr on high hang🙂
    2a) 150# (no straps so I took it easy on my hook grip)
    2b) 115/120/125/130/135 (all felt real good)

    Skill: got in 1 strict every 30-40 sec. Way easier towards the end

    Conditioning: 8 dips each rnd
    12 sit ups each rnd
    160 total reps

  25. MFS 2/4/4

    BBG
    1)115/135/135/135/135/135/155(F)/155/155/155/155
    2a)205/205/205
    2b)115/135/135/185/185 (started strict press and then went to push press)

    Skill – done

    Cond
    Dips-61 total
    situp-88 total

  26. BBG: 3×165 3×170 3×174 2×176 (PR)

    2a) 5×262 (went heavy to really hit the posterior chain)
    2b) 1×175 4×155

    Tabata:
    Ring Dips lowest score: 8
    Sit ups lowest score: 17

  27. high hang snatch 10×1 205/215/215/220/220/225f/220f/220f/220/220

    5×3 3 position pull 260 all
    5×3 1pp + 1ohs 205/205/185/195/205f

    skill -done
    conditioning – 63 ring dips/90situps
    Smoked on ring dips…they went to shit quick

  28. BBG:
    1. worked up to 100#
    2a. 135#
    2b. 95 x 2, 100 x 3

    Skill:
    done

    Conditioning:
    ring dips: 8-8-7-6-6-6-5-5 = 51
    sit ups: 13, 14 for the rest = 111

  29. BBG
    1) 155, 165, 170, 175, 175, 175, 175, 175, 175(f), 175 (f), 170, 170#
    2a) 275#
    2b) 115#

    Skill – as rx’d; most completed unbroken was 4

    Conditioning
    Ring Dips – 54
    Sit Ups – 80

  30. 1. 10 x 1 Hi-hang snatch – Worked up to 220 (F for 2) Stuck them in the landing, couldn’t stand them up. My legs are smoked from a month and a half of constant finning.

    2a. 5 x 3 3-Stop Snatch Pull – All done at 235, strong.

    2b. 5 x 3 1 Snatch grip behind the neck PP + 1 OHS – 185 for all. Should have gone heavier.

    10 min Strict Muscle Up work – Done 5 or 6 strict. I love muscle ups on wooden rings, so much better than plastic or metal.

    All in all a very good day and feeling strong in all my pulls for snatching considering that I haven’t touched a barbell in a month. Snatch at 220 felt great, stuck both attempts but couldn’t stand it. Probably due to the fact that I did a 10k fin in full combat equipment this morning. 225 is right around the corner. I need to get my legs back!!!

  31. BBG
    1) 175 pr
    2a) 245
    B)165
    Skill
    Couldn’t string them together but got a few for the first time
    Conditioning
    Ring dips – highest 20 lowest 11
    Situps – highest 17 lowest 13

  32. 1) 185-210 hit 210 twice. Failed 215 twice. 10 total successful lifts.
    2a) 235
    2b) 205

    Skill: done. Did some double transition work. Fancy.

    Cond.
    dips- 76 lowest round 7
    Situps-79 lowest round 9

    2/2/2

  33. HHSn: 160, 165×8, 170f, 170 (nailed the PR).

    a) 195×3
    b) 155×3 (could’ve been 160 or 65)

    Only got 2 strict MU, pissed, I use to do more. Proceeded to kip them and got 3 EMOM for 10 min.

    Ring Dip: 13, 11, 9, 9, 8, 8, 8, 8 = 74
    Sit up: 11’s but 1 set of 12 = 89

    MFS 123

  34. bbg
    1) worked up to 205#
    2a) 255#
    2b) 155,185,195,205,215F on third push press

    skill- 40 (did one every 15 seconds)

    conditioning- 242 reps total

  35. BBG
    1) 135, 135, 140, 145, 150, 155(f), 150(f), 150, 150, 150

    2a) 200 +5 from last week
    2b) 170(f3), 165(f3), 165, 165, 165

    Did the skill work

    Conditioning
    Ring dips 10, 8, 6, 6, 6, 5, 5, 5
    Sit ups 10, 8, 8, 9, 9, 9, 9, 9, 9

  36. BBG

    1) 165 x 1, 175 x 4, 185 x 3, 195 failed, 195
    2a) 245
    2b) 185

    Skill
    Tried for awhile, can’t do strict.

    CON
    93 Ring Dips (12 x 6, 11, 10 low number)
    112 Sit ups (14 across the board)

  37. BBG:
    1) 155, 155, 155, 165×7, 2(F) in the 165s
    2) 325
    3) 185 (was dropping the shit out of this. Not feeling very strong for the AM)

    Skills: Don’t have strict MUs so did negatives to work it.

    Cond:
    Didn’t keep track but lowest rounds were likely 8 on each.

    Not feeling awesome today.

    M/F/S -4/6/3

  38. BBG

    1) 135, 155, 165, 175, 185F, 165, 175, 185F, 165, 175, 175, 180
    2a) 285, 285, 335, 335, 385
    2b) 115, 135, 155, 155, 155

    Skill

    45 total.
    3 every 30 seconds, 1 minute rest every fail. Super strict and slow.

    CON
    RD) 8, 6, 5, 5, 4, 4, 4, 4
    SU) 15, 15, 15, 15, 15, 13, 12, 14

  39. BB Gymnastics
    1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
    175
    2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
    265
    2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
    155, 175, 185, 205, 225 (Got 2 and dropped on the third. Felt funny on my shoulder.)
    Skill
    10 minutes Strict Muscle-Up Practice.
    6 (felt good but shoulder was giving me a odd feeling and didn’t want to risk anything)

    Conditioning
    Alternating Tabata of:
    Ring Dips (Left column)
    Ab-Mat Situps (Right column)

    1: 16 2: 11
    3: 11 4: 12
    5: 11 6: 12
    7: 8 8: 12
    9: 9 10: 12
    11: 8 12: 12
    13: 9 14: 12
    15: 8 16: 13

    T:80; T:96

    4-4-4

  40. BBG:
    High hang snatch:
    115, 125, 130, 135, 140, 145, 150, 155, 160, 165 (f)
    Don’t know how I failed 165# because 160# felt so easy.
    2a) 155, 165, 170, 185, 200
    2b) 155, 165, 170, 185 (f), 185

    2b was fun. I’ll work up to 200# next time there is a similar complex.

    Skill: skipped due to time constraints

    conditioning:
    dips: highest 22 reps lowest 6 reps (went to hell quickly)
    sit-ups: highest 12 reps lowest 6 reps

    Muscular failure to le max. Good day today, though.

  41. BBG

    1) 125, 135, 145×2, 155, 165×5

    2a) 225 x5
    2b) 135, 155, 165, 165, 175

    Skill
    Complete

    Cond.
    RD 16, 16, 16, 12, 12, 10, 10, 10
    SU 12, 12, 12, 12, 12, 12, 12, 12

    MFS
    2/2/2

  42. 29/m/5’11″/174
    BBG
    1) 115-115-125-125-125-135-135-145-145-155(fff) (still nursing hand)
    2a) 235
    2b) 45-65-95-95-95 (hand)

    Skill
    15 or more, really focused on strict so more rest

    Conditioning
    RD- 9-6-6-5-5-5-6-6=48
    SU- 15-16-16-16-16-16-16-17=128

  43. Oh man! Been following the main site programming for years and made some great improvement. These WODs are WAAAAAYYYYY beyond my usual! I am so glad someone knows what I need. A year of this and I will be out of control! Thanks Outlaw!

  44. 1st day back after Prolo therapy on my wrists for my tendonitis. Was told to take it easy, but things actually felt OK.

    BBG:
    1) 135×3, 145×2, 155×3, 165×2
    2a) cant put straps on yet, so did 155 all sets
    2b) 135×2, 155, 165×2

    MU-cant even hold false grip right now, hopefully that recovers, did handstand holds and a few strict HSPU

    tabata:
    RD: 12(19, 19, 18, 16, 14, 14, 12, 14)
    SU: 16 (19, 17, 17, 17, 16, 16, 16, 16)

  45. BBG

    1) 135,145,145,155,155,165,165,165 165,165

    2a) 225 on all

    2b) 115,125,135,135,145

    Skill

    20 mu

    Conditioning

    Ring dips: 8
    Sit ups:10

  46. 10 x 1 High hang snatch from hip
    135 x 10
    5 x 3 3-stop snatch pull
    185 x 5
    5 x 3 Snatch grip push press + 1 OHS
    95, 115, 125, 135, 145,

    Skill: 10 minutes of MU practice

    Tabata of Ring Dips and abmat sit-ups

    76 total ring dips. Lowest round/tabata score 8
    80 abmat sit-ups. Lowest round/tabata score 10

  47. BBG

    1. 100, 105, 110, 115, 120, 125, 130, 135, 140, 140
    2a. 145
    2b. 115 (pretty easy, shoulder feeling pretty good)

    Skill
    skipped due to shoulder injury

    Conditioning
    lost count of reps (used small band – shoulder)

  48. BBG:
    155,155,155,165,165,165,175,175,185,185

    A)225
    B)135,135,135,145,155

    Skill:
    18 strict muscle ups

    Conditioning:
    Ring dips- 16/12/10/6/7/6/6/7
    Abmat sit ups- 12/11/13/12/12/12/11/11

  49. 1. 93×4, 98×4, 103×2
    2a. 128
    2b. 103

    12 min emom muscle up progressions with human assistance

    ring dips: 5,5,5,3,3,3,3,3
    sit ups: 13 all rounds

  50. BB Gymnastics
    1) 135-135-135-135-145-145-150-155-155-155
    2a) 205
    2b) 135

    Strength
    1 strict MU 12min EMOM

    Conditioning
    Ring Dips 8 (all intervals)
    AbMat Sit-ups 12 (all intervals)

    M/F/S
    1/2/3

  51. BBG
    95-95-95-95-95-95-95-95-95-95
    A) 215/215/215/215/215
    B) 95/105/105/105/105

    Strength
    -Don’t have muscle ups so I worked on my progression

    Cond:
    ring dips – 24
    AbMat Situps – 76

  52. BBG
    1) 75,85,90×5,95×2,95(f)

    2a) 185
    2b) 95

    Skill
    Muscle up progression

    Conditioning
    Ring Dips- 6,5,4,4,4,4,4,4
    Ab-Mat Situps – 12,15,15,15,15,13,14,15

  53. BBG:
    1) 155# x 5, 165x 3, 175 x 2
    2a) 225#
    2b) 155#

    Skill: About 11 or 12 strict muscle ups. Whoever posted the Carl Paoli video on strict muscle ups, thank you! It was extremely helpful.

    Conditioning:
    Ring Dips: 15, 11, 11, 11, 10, 9, 8, 7 = 82
    Sit Ups: 15, 15, 14, 14, 13, 14, 13, 13 = 111

  54. BBG
    First day back after the honeymoon, took it kind of slow on the BBG
    1)165, 175, 185, 195, 205, 215, 220, 225, 230, 235(Was pretty happy about this)
    2a) 235×2, 245×3
    2b) 155, 177, 197, 207(2), 207

    Conditioning
    Ring Dips – 14, 9, 7, 6, 5, 6, 5, 6
    Sit Ups – 16, 15×7

  55. BBG
    Hi hang snatch 82.5, 82.5, 85, 85, 87.5, 87.5 F, 87.5, 87.5, 87.5, 87.5kg
    3 stop pull 3 x 3 @ 115kg
    PP + OHS complex 80, 85, 85kg
    Skill work
    25, all done as singles to get pulling volume in and the down phase with a false grip is my weakest part
    Conditioning
    Dips 74 total, 12 high, 8 low
    Sit ups 83 total, 12 high, 10 low

    If Outlaw did beach workouts this would be on that list!

    MFS – 233

    Also hit a new PB clean during our in house comp yesterday during a clean ladder at 140kg

  56. BBG
    1) 140,150,155,160,165f, 165, 170fx3, 175f close on all felt good max snatch is 175lb
    2a) 200×5
    2b) 135,165,185,190,200×1

    conditioning
    67
    90

  57. BBG
    1) 145, 155, 165, 175, 185×5 (all failed!), 185 (Success!)
    2a) 285×5
    2b) 155, 175, 185, 190×2

    Skill Work: Complete

    Conditioning
    Ring Dips – 21,18,15,14,14,12,14,12 (120)
    Sit Ups – 12×8 (96)

  58. BBG
    155×2 165×2 175×2 185×2 195×1 (hi hang PR) F205
    235×5, worked perfect form

    lowest rounds were 6 dips and 9 situps

  59. 1) 70kg, 70kg, 75kg, 75kg, 80kg (F), 80kg, 80kg (F), 80kg, 82.5kg (F), 82.5kg

    A few fails, but otherwise these felt pretty good tonight. I wanted to keep going..

    2a) 100kg all sets – Perfect weight here
    2b) 60kg, 65kg, 70kg, 75kg, 80kg – I started real light because I was babying my sore left wrist. All sets were very easy – Should’ve started at 80kg and gone up from there. I’ll do that next time..

    Conditioning

    Ring Dips – 6,6,6,6,6,6,6,6
    Situps – 10,10,10,10,6,10,8,10

    Ring dips started easy (paced it hard out) but by the last 2 rounds I was barely holding on and kipping heaps. Situps got hard.

  60. BBG:

    1. 135 for all sets
    2a. 235 for all sets
    2b. 135, 155×4

    Couldn’t drop the weights at the globo so had to keep it relatively light.

    Skill: no go at globo

    Conditioning: also no go (no rings)

    Did Saturday’s 10 min amrap of 400m run/115# push press x 10

    4 rounds + ~ 250m run

    Post – 50 weighted situps & 10 min row cool down (~2300m)

  61. This is first Outlaw workout/post.

    BBG:
    1) 75# x 6, 80#, 85# x 2, 95#
    2a) 145#
    2b) 95#

    Skill: Complete

    Conditioning:
    Ring Dips: 12, 10, 5, 4, 3, 4, 3, 4 = 45
    Sit Ups: 14, 11, 9, 8, 7, 8, 8, 9= 75

  62. 10 Minute Muscle up Practice went well, Worked 10-15 as slow as possible. Also worked back lever, and Iron Cross a little.

    Conditioning:
    Ring Dips: 15, 12, 11, 11, 10, 9, 9, 10
    Situps: 13, 13, 13, 13, 13, 13, 13, 14

    Ring Pullups: 5-5-5-5-7

  63. So amped up about outlaw. Going on a few months I’m seeing tons of progress.

    Can’t wait to showcase my talents at the annual outlaw games (that was subtle)

    1) 205 x 8 (1 fail), figured I’d try 215 and 225 and hit both.

    2a. 285
    2b. 205. ( really happy out this)

  64. BBG:
    1. 145, 145, 145, 150, 150, 150, 150, 155, 160

    2a. 195 all sets
    2b. 185 all sets

    MU:
    30 strict

    Metcon:
    dips = 83
    situps = 98

  65. High Hang Snatch
    165,175,185,190,195,200f,200,200,195,195f,200

    3stop snatch pull 5×3
    250 better form than last week tho.

    Snach BTN Pushpress+OHS
    5×3
    200, then for 1rep with 205,210,215,220,225f

    10min strict MU.
    first day doing more than one strict MU
    did 10strict in like 6min then kept failing and used a little momentum to finish at 20.

    metcon
    ring dips 20,15,14,12,10,10,10,10 =101
    abmats 15,15,15,15,16,15,15,15=121
    222

  66. BBG
    1) 110-115-115-115-120-120-120-125-125(f)-125
    2) 125-130-135-140-145
    3) 115-120-120-125-125

    Cond: total=227 reps, low total=25
    Ring dips: total=99 , lowest=9
    Situps: total=128 , lowest=16

  67. BBG
    1) 135, 145, 155, 165F, 165, 175, 185F, 185, 185f, 185

    2)235 across
    3) 165 across

    Skill
    10 strict + a few w/ minimal kip

    Conditioning
    Ring dips – 73 total, lowest 6
    Ab-mat situps – 66 total, lowest 8

  68. 1) 10×1 hi hang snatch w/hip: 95-100-105-110-115 f-115f-110-115f-110-110
    2a) 5×3 3 stop snatch pull: 140-145-145-145-145
    2b) 5×3 snatch grip behind neck push press + 1 OHS: 95-115-125 1f- 125-130

    Skill – 10 min strict MU: 18

    Cond – alternating tabaata of ring dips, ab mat sit ups
    Lowest: ring dips – 7
    Sit ups – 14

  69. 1) Snatch Hi- Hang – 125x 9, 135x 1 (These felt pretty good but very weak looking at everyone else’s numbers)

    2a) Snatch Pull- 265 x5 (These felt pretty heavy)
    2b) Snatch Press- 155, 165, 175, 175, 185 (presses easy but OHS holding me back from doing a lot more. Could have probably went up to around 225 with no OHS)

    Skill- Did a combination of Ring & Bar MU position work.

    Conditioning-
    Dips- Low 10 High 20
    Situps- Low 10 High 20

  70. 1) 10X1 Hi-Hang Snatch
    95,115, 120, 125, 130, 130, 135, 135, 135, 135

    2a) 5X3 3-Stop Snatch Pull
    95#

    2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS –
    95#

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