120925

The race for 200# is heating up—like blue flame hot. If I had to guess, I’d have to pinpoint Palm Desert or Iceland for the location where it’ll happen first. Doesn’t really matter where, it WILL happen.

Yes, in case you’re wondering, I’m talking about Elisabeth and Talayna battling for the first 200# Snatch. I can honestly say I never imagined I’d write that sentence featuring female protagonists.

Talayna Fortunato – 175# Hi-Hang Snatch:

Elisabeth Akinwale – 185# Hang Snatch (no, this is NOT a Hi-Hang):


WOD 120925:

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

110 responses to “120925

  1. What is the difference between the hang snatch and the hi hang snatch? Is it the starting for the hang snatch is just above the knee while the hi hang snatch starts just below the waist/hips?

  2. BBG

    Hi Hang Cleans 65kg these felt good, a couple felt like I really nailed it.
    Pendlay row 72.5kg
    Split press started at 45kg, tried 50kg but failed after three reps, dropped back to 45kg and only got four reps. I did this last week at 45kg. My shoulders are smoked from the recent work.

    Strength – couldn’t get to the squat rack so skipped this today

    Conditioning

    Scaled the weight back to 55kg (70% was 77kg) so I was sure I could clean it each round.

    4 rounds done 16:54, for some reason the squats seemed to actually make my running feel a bit better and my stride seemed a bit easier/better.

    M/F/S
    3/4 (shoulders are an 8)/4 (shoulders are an 8)

  3. BBG:
    1. Last set done at 250#
    2a. 200#
    2b. 135#, 145#, 150#

    Strength:
    Completed based off 340# 1RM

    Conditioning:
    Completed at 225# (all unbroken)
    Total Working Time = 10:06

    Note to self: running in the dark at 5:30 with no lights while they have a huge hole outside of our building for pipe construction is not fun

    Anyone selling their spot at the April 5-7 camp in Murfreesboro, TN?

  4. BBG-

    1) 2 rounds each @ 225,235,245,255,265 (somehow lost one of the jerks behind me @ 265)

    2A) 225
    2B) 155

    “Strenf” – 305/325/345

    Conditioning- FSQT 245 for all
    Round 1: 2:07 (1:17 400M run)
    Round 2: 1:59 (1:15 400M run)
    Round 3: 2:06 (1:16 400M run)
    Round 4: 2:15 (1:24 400M run)

    Total working time 8:27

    This hurt

  5. BB Gymnastics:
    1) 2×185#
       8×195# (failed jerk on set 9)
    2a) 2x 135#
            3×145#
    2b) 5×205#

    Strength:
    Based on 300#

    Conditioning:
    160#
    Subbed 500m row for run
    TWT- 10:32

  6. BBG
    1) 185, 185, 185, 185, 185, 195, 195, 200, 200, 200#
    2a) 145#
    2b) 145#

    Strength – 335, 355, 375#

    Conditioning
    Completed at 225#
    Total Working Time: 7:56

  7. BBG
    1) 200(3), 205(3), 210(2), 215(2)
    2A) 185
    2b) 120

    STR
    251, 268, 285 (failed last rep, these sucked)

    CON
    185#
    2:14, 2:05, 2:21, 2:22 (9:03)

    2/7/5

  8. Hi hang clean + push jerk
    125,135,135,130×7

    Row 100 lbs
    Split press 75 lbs

    High Bar Back Squat wow took some mental strength to hold on those last few..
    160, 170, 180×3

    Conditioning Ouch!
    10:39 total working time
    2:47
    2:35
    2:37
    2:40

    What a day of training… Mad love! Thanks outlaw….

    • So good to see another female doing Outlaw. You have given me the courge to start posting . Where do you train out of?

  9. 1) 100, 105, 107.5, 110, 112.5, 115, 117.5, 120 (PR by 7.5kg), 122.5 fail jerk , 122.5kg fail jerk

    2a) 102.5, 105, 107.5kg
    2b) 60, 62.5, 65kg (4reps)

    HBBS: 5×127.5, 3x 137.5, 3×3 x145kg

    No time for cond. today.

    I’ve got a video of my 122.5kg fail. Post comments if you like. My feet are not visible during the jerk, but i got om my toes a bit and couldn’t hold it. I’ll post it as soon it is done uploading.

  10. 1) only got to 225, push jerks not feeling good at all. I almost hit a 265# hang clean but my itty bitty legs couldn’t stand it up.
    2a) 185,195,205
    2b)115,125,135

    squats) 255,275,295 all felt easy

    cond) 205#
    16:02 total time with shitty indoor run. Squats actually felt pretty good, the last few reps each round were a struggle.

  11. BBGym:
    1) 4×165, 2×170, 175, 180, 185, 190(15lb hang PR?)-also only 5lbs under my current full clean PR, fuck me.
    2a) 135
    2b) 2×115, 115(4)

    Strength:
    205, 220, 235

    Conditioning: 70%@150
    10:55

    M/F/S
    4/5/2

  12. Running a day behind. Haven’t been posting or following regularly since I have been rehabbing some pretty intense patella tendonitis for the past month… which made today pretty awesome!

    Got an all time PR for the snatch from the hi-hang today! 270, pr by 5lbs. Can’t to see you guys in palm desert.

  13. Anybody have advice on improving the front rack? I spend a couple minutes with a pvc pipe on each side cranking the elbow in and the wrist out and it seems to help a bit. But any kind of rep work on front squats and it’s never too long before i’m down to hanging on by 1-2 fingers each side and i’ve got the barbell squishing my fingers down into the end of my clavicle. Poor muscle memory from years of grip and ripping cleans.. (still hold my high schools power clean record @ 305#) plus various injuries… (All you young kids are very blessed to get into this type of training so early! keep it up!)

    blah blah blah.. anyways, these issues are why my numbers are so low with anything front rack related, and I’d greatly appreciate any advice on getting a solid front rack.

    bbg
    185
    a 255
    b 190
    strength 305, 325, 345
    cond 11:28 total working time, first set with 225, rest with 185, 70% of 1rm is 255

    • Zach, Where is the issue when you’re in the front rack? Shoulders? Elbows? Wrists?

      I had a similar issue with shoulder flexibility for awhile but Coach Bergner put me into a a squat rack with the bar on my back like I was about to high bar back squat but it was wedged up underneath some pegs so I couldn’t lift it any higher. Then he stood in front of me and and pulled my elbows up into a position like I was receiving a clean or in the front rack (even though the bar was on my back) and kept doing active/passive stretching for about 30 seconds. I’ve been doing that every time I clean or front squat since then and it definitely has opened up my shoulder girdle. Also, doing some trigger point/foam roller SMR on my triceps and pecs before hand seems to loosen me up as well.

      Horrible genetics and poor flexibility is killing me.

      Hope it helps dude.

  14. 7×208, 3×225

    a) 3x5x176
    b) 1×120, 1×125, 1×130

    Strength (LBBS is 385, so I’m using 335 for HBBS because I’m so much weaker at it)
    265, 275, 285

    Had to do 7x100m repeats, 1:1, with my team so I used this as conditioning instead…

  15. BBG
    1. 105×2/110×2/115×2/120×4
    2a. 120
    2b. 75

    Strength
    145/155/165

    Conditioning (95# FS)
    16:12 Total time (including rest)

  16. BBG

    1 – 225 across.
    2a- 225
    2b – 135

    Strength

    So these percentages were awful for me today. Maybe too much added squatting over the weekend. My own dumb fault.

    315,335,345(1),335(2),315

    Conditioning

    11:59 total working time, done at 225#

    – This was brutal. Holding the front squat was the hardest part for me and my runs were all hips and slow. Some of you guys put up some gnarly times. I may rest tomorrow depending on the programming. Last week felt great but I am definitely run down so far this week.

  17. Today sucked for me. I went in to today thinking I really need a less intense day then our OUTLAW training crew showed up and I had to man up! Stupid.

    BBG:
    1) got 110kg easy, then went for 115, missed clean 1, made cleans 2, 3, & 4 but missed jerks, then tried a fourth time and it was so bad that the barbell pinned my hand to my knee effectively dislocating my middle finger knuckle, which stung a little and was probably an omen for the day.

    2a) 110 or 120, i forget
    2b) 65, 70, 72

    BS: done –

    Cond: done.
    1. 2:30
    2. 2:45
    3. 3:00 <what the f!?
    4. 1:50

    9:55, unless my math is as bad as my lifting!
    bad day, but tomorrow's another one…

  18. 1) 165# All the way, working on getting under it in full squat
    2a) 155#
    2b) 105#, 115#, 125#

    Squats as RX’d from 335 1rm

    Conditioning
    12:37 working time, @ 165, could only complete 3 rnds, that beat my ASS!

    2/3/5

  19. 1. 10 x 1 High hang Clean w/ 1 Push Jerk – Worked up to 255(F) twice which is my old hang clean PR. Just couldn’t stand it up again.
    2a. 5 x 3 Pendlay Rows – 185
    2b. 5 x 3 Split Press – 135

  20. BBG
    1. 125-125-130-130-135-135-140# x 4
    2a. 105#
    2b. 80#

    Strength
    1. 172.5-185-195-195-195#
    I was super stoked I got all these! I was nervous about this since I read it last night. YAHOO!!!

    Cond
    2:24, 2:41, 2:46, 2:45
    total working time: 10:36

  21. 10 x 1 High Hang Clean + Push Jerk @ 255 (F on #6 on Jerk)

    2a) 225 all
    2b) 135/145/155

    Back Squat 1×5@355/1×3/375/3×3@405 (based off of 470)

    Conditioning

    FS@255
    4 rounds-total working time 8:46 (failed on last set of FS @ #5)

  22. BBG
    1) 205,215fr,210,215,220,225fr,225,230,235fr,235fr
    2a) 195×2,200
    2b) 155×3

    Strength
    75%-245
    80%-260
    85%-280

    Conditioning
    FS – 190
    2:14/2:17/2:38/2:44
    Total – 9:53

  23. BBG:
    1)205 missed jerk at 225
    2a)185
    B) 125 missed 135 on 5 th rep
    Strength
    Based on 400
    300 320 340. 340 was hell. This used to be my 1rm hbbs a few months ago
    Conditioning
    @205
    2:00
    2:14
    2:15
    2:03

  24. HHC: 175×3, 180×3, 175×4 very odd still, should’ve gone lighter to nail em.

    a) 165
    b) 115, 125, 130

    HBBS 245×5, 265×3, 280x3x3

    …no rest from HBBS, just changed weights…

    cond: 2 rnds: 185lb
    5 reps, 400m: 2:13, 208

    MFS 234

  25. Female/20/5’3″/120#

    BB gymnastics

    1) 125-125-125-125-125125-135-135-135-140f on push jerk
    2a) 90#
    2b) 70#

    Strength

    Based off 200#

    Conditioning

    2:40,2:45,2:48,2:40 longer than 400m and had to stop and turn around at 200m…

    2/3/5 still recovering from the 15mile spartan beast I did Saturday up a mountain…

  26. A. 10×1 Hi-Hang CL + P Jerk: 185, 185, 185, 205, 205, 205, 225, 225
    * Stopped after 8 b/c elbow felt like it was being monkey stomped.

    B1. 3×5 Pendlay Rows @ 185
    B2. 3×5 Split Press @ 95

    C. HBBS
    1×5 @ 305
    1×3 @ 325
    3×3 @ 345

    D. 4 rounds for total working time:
    -10 Unbroken F Squat @ 225
    -400m Run
    *Rest 1:1

    Total working time: 11:59 — All front squats unbroken.

    Rd 1: 2:36
    Rd 2: 3:00
    Rd 3: 3:03
    Rd 4: 3:20

  27. 1)215 all
    2a)215 all
    2b)145 all
    Strength

    High Bar Back Squat:
    282 300 320

    Conditioning
    225 all (couldn’t go unbroken…wrist felt terrible)
    3:17 5,5
    3:18 6,4
    3:35 6,4
    3:05 5,5

    5-7-6

  28. BBG
    1) 225 x 3, 235 x 3, 245 x3, 255 x1
    2A) 185
    2b) 135 x2 145 x1

    STR – off 355 max
    265, 285, 300

    CON
    195 – off 280 max
    1:53, 2:12, 2:26, 2:30 (9:01)

  29. BBG:
    1. 205, 205, 215, 215, 220, 225, 225, 225, 230, 235
    missed last jerk way forward. Hang clean was ugly as well.

    2a. 185 all sets
    2b. 125 all sets

    HBBS:
    Complete at 325 1 rm

    Metcon:
    at 195 lbs, working time of 10:05. Squats were tough.

  30. BBG:
    155-155-155-155-155-165-165-175-175-175
    A) 175-175-175
    B) 135-135F-115-115 (failed first rep of second set, reset weight and went from there)

    HBBS: 280-300-320-320-320

    Cond:
    22:15 total time
    190lbs

    Good day, conditioning almost got me to puke at the end there.

  31. 29/m/5’11/174
    BBG
    1) 165 (stinking hand still hurting)
    2a) 140 (dang some of you are beasts on this)
    2b) 95 (hand)

    Strength
    260-275-295 (I think I didn’t do last round of 3, trying to hurry out of the way of women’s class at gym)

    Conditioning
    No time. Women’s class at gym.

  32. First day following Outlaw. Leaving a pretty traditional oly program and excited to see how this goes. I know I already lost points for my non-horizontal video but I’m learning.

    80-85k on the cleans
    45k split press
    65k pendlay rows
    105×5, 110×3, 115x3x2 squats

  33. BBG:
    1) 135, 155, 170, 185, 200, 205, 210, 215 (f), 220, 225 (video later)
    2a) 185, 200, 200
    2b) 115

    strength:
    BS off of 345
    265 (I know, too heavy first), 265, 275, 295

    conditioning:
    3:15
    3:00
    3:30
    3:54

    Today was good for BBG, conditioning sucked though because my legs were thrashed.

    4/6/5

  34. First time back posting after sometime

    1) 245, 245, 255, 255, 255, 255, 245, 245, 245, 245
    2a) 185×3
    2b) 155×3

    HBBS- 295, 315, 335

    Conditioning- 2:25, 3:00, 2:40, 2:25 total of 10:30

  35. 1) 235×4 245×3 255 260 270 failed jerk

    2a)180
    2b) 130

    Squats) based off 330. Done

    Cond. 195 squats
    2:14 2:40 2:44

    2/4/5

  36. BBG:
    1) 255, 255, 265(F), 260, 260, 265, 265(F), 260, 260, 260
    2a) 190, 200, 200
    2b) 160, 170, 170 -These felt much easier this week. Likely because I lifted PM instead of AM

    Squats: Based off 440, Dropped bar on rep 3 of 2nd to last set. No spotter -Decided to move on. (You guys can call me out for being a puss.)

    Cond: You guys doing this At 225-250 with sub-10s -I’m impressed.

    @#195
    2:09
    2:12
    2:20
    2:23
    TWT: 9:04

  37. BBG
    1)225-235-245-255-275-285-295-305-315(F)-315(F)
    2a)205-205-205
    2b)145-145-145(should’ve gone heavier)

    Strength
    345-370-395-395-395

    Conditioning
    Front Squats @ 250
    2:31
    2:42
    2:44
    3:01

  38. BBG
    Hi-Hang Clean +1 Push Jerk
    1) 135×5, 140, 145×2, 150 (failed on the push jerk), 150

    Pendlay Row
    2a) 100, 110×2

    Split Press
    2b) 75, 80×2

    Strength
    High Bar Back Squats
    1×5 @ 200
    1×3 @ 215
    3×3 @ 225 (1st set – 2 reps, 1 failed rep; 2nd set – 1 rep; went down to 215 for last set, but only got 1 rep. Not a good day for me with squats)

    Conditioning
    10 Unbroken Front Squat @ 145
    Total working time: 10:52
    Rd 1: 2:36
    Rd 2: 2:41
    Rd 3: 2:43
    Rd 4: 2:52

  39. BBG
    1) 165-175-185-185-185-185-190-195-200-205
    2a) 155-165-165-175-185
    2b) 95-105-105-115-115

    Strength
    235-255-270

    Conditioning
    11:03 @ 205#
    (2:44, 3:12, 2:30, 2:37)

  40. BBG
    1) 140×2, 145×3, 150-155-160-165×2
    2a) 95-105-115
    2b) 75,85, 90

    Strength
    185-195-210 (2/3)- 210 (1/3)-210 (1/3)

    Conditioning @135#
    1- 2:24
    2- 2:29
    3- 2:39
    4- 2:33
    Total working time:10:05

  41. BBG

    1) 205,205,205,215,225,225,225,225,225,235(failed jerk)

    2a) 205,215,215

    2b) 125,135,135

    Strength

    Squat: 5@285,3@305,3×3@325

    Conditioning

    10:02

  42. BBG:

    1.) 185 x 2, 195 x 2, 205 x 2, 215 x 2, 225 x 2
    2a.) 175
    2b.) 105

    Strength:

    337, 360, 382

    Conditoning:

    70% 255

    Hip was tightening up on me so I dropped to 205

    Rd 1: 2:15
    Rd 2: 2:40
    Rd 3: 3:30
    Rd 4: 3:05

    Total work time 11:30. This was rough!

    3/4/3

  43. 1) 165/175/185/195/205/205/215/225/225/235
    2a) 185
    2b) 95

    squat: 5@270,3@280,3@300
    Legs were tired because of squat cleans from earlier

    3:04,3:06,3:09,3:24 Fs 280PR 170×10

    M/5,10″/190

  44. BBG:
    1) 225lbs (failed push jerk at round 4 and had to go to split jerk for remaining sets)
    2a) 195lbs
    2b) 120lbs

    STR:
    1×5@285lbs, 1×3@300lbs, 3×3@320lbs – this was extremely difficult, barely made the weights

    CON:
    round 1 @ 205lbs 2:16
    round 2 @ 215lbs 2:30
    round 3 @ 215lbs 2:33 – failed at rep 8 of FS
    round 4 @ 205lbs 2:40

    This was super hard, getting a pretty nasty side stitch. Was “supposed” to be using 220lbs, but no way was that happening.

  45. BBG
    EMOM for 10 minutes 1 high hang clean + 1 push jerk @ 110kg
    Pendlay rows 3 x 5 @ 95kg
    Press from split 5 @ 60, 2 x 5 @ 62.5kg

    HBBS
    5 @ 142.5kg
    3 @ 152.5kg
    3 x 3 @ 161kg

    No time to condition and a comp lined up for Saturday

    MFS – 455

  46. BBG
    1) 185,195,205,210,220f,220pr,225f,225pr,230f,230PR!
    Had a great day with a 15 pound pr on my push jerk.
    2a) 165,170,170
    2b) 115,115,120 (shoulder hurts a little on strict pressing)

    conditioning
    12:05(190lbs/500m row)

  47. 1) 95kg, 95kg, 100kg, 100kg, 100kg, 102.5kg, 102.5kg, 102.5kg, 105kg, 105kg

    These didn’t feel the greatest tonight to be honest

    Misread and actually did press from normal foot position instead of split

    2a) 90kg all sets – perfect weight, moved fast
    2b) 75kg all sets – got really difficult on last set

    Squats – 150kg x 5, 160kg x 3, 170kg x 3 x 3

    Squats were very hard tonight

    Conditioning – Did one set of 112.5kg x 10 front squats then pussed out and stopped. Shattered. Gutted.

  48. BB
    1. 123 x 2, 133 x 5, 143 x 3
    2a. 103, 113 x 2, 118 x 2
    2b. 73, 78 x 4

    Strength

    175, 185, 195

    Conditioning
    11:46 @ 135

  49. BBG:
    135, 155, 155, 175, 195, 205, 225, 225, 245, 245
    2A) 205-210-210
    2B) 160-160-160

    Strength: 1×5@335, 1×3@360, 3×3@385 NO FAILS

    Conditioning: 2:01-2:05-1:55-1:52 (7:53)
    Front Squats @ 270lbs No fails

    Did some dragon flag work

  50. BBG:
    1)185, 195, 205, 215, 225, 225, 230, 235, 235(fail jerk), 235(fail jerk)
    2)165, 175, 185
    3)115, 125, 135

    Strength: 1×5@285, 1×3@305, 3×3@325
    There was a lot of “I hate you Rudy!” and “Rudy your crazy!” during the last few sets of squats.

    Conditioning: 2:00, 2:22, 2:51, — @ 180
    Only had time for 3 sets and my lower back was roasted after the 3rd set.

  51. BBG
    1. 135/65 all the rest clean 135/ pj 85#
    2a. 195
    2b. 65
    STR
    244,260,2×3 @ 276
    Cond
    2:26/2:40/2:55 @ 165#
    1/4/2 tired from work

  52. BBG
    1) 135# x 6, 145#, 155#F, 155#F, 155#
    2a) 95#
    2b) 95#

    Strength – 165#, 175#, 185#

    Conditioning
    Completed at 115#
    Total Working Time: 9:58

  53. 1-133/143/153/163/173/183/183/188(f)/188(very ugly clean)/183
    2a- 138/148/148
    2b-83/88/88

    Backsquat:
    215×5
    230×3
    245 3×3

    Conditioning:
    Front squats at 165#
    2:38
    2:41
    2:38
    2:39
    I was screaming to get the last front squats up each round…Rudy is trying to kill me

  54. this is the reason i started this programming: u guys crush it!!!
    very humbling!
    High Hang Clean and Push Jerk, rest 60 sec
    235,240,245,250f,250f,250f on pj,250f,240,245,250PR

    Pendlay row, rest 60sec
    at 200, did 5,5,10

    split press 4×5
    at 130
    HBBS 240×5,255×3,275x3x3

    metcon
    wow, first running wod in a long time with my ankle which felt ok today, Thank God!
    at 185
    2:08, 2:44, 2:45, 2:25
    10:12

  55. High-hang C&J: 165# for all
    Pendlay: 135-155-155 (first time)
    Split press: 105-115-120

    WOD: 11:12 total work time (7+3 for last two sets of front squats)

  56. BBG
    1) 135-135-140-140-145-145-150-150(fj)-150(fj)
    2) 105#
    3) 85#, arms are too shot to go heavier

    STRENGTH: based off 90% of -rm of 265
    COnd: times got erased, only had time for 3 Rnds

  57. BBG
    1) 135-135-140-140-145-145-150-150(fj)-150(fj)
    2) 105#
    3) 85#, arms are too shot to go heavier

    STRENGTH: based off 90% of -rm of 265

    COND: times erased, about 2:45/rnd… Only had time for 3 rnds

  58. BBG
    1) 185×3, 195×2, 200, 210, 215, 215 missed jerk, 215 PR
    2a) 135
    2b) 120×2 120(2)

    back squat 235, 250, 265

    conditioning 2:21, 2:33, 3:08, 3:44

  59. BBG:
    1) 80kg x2, 90kg x2,92.5kg x6
    2a) 80kg
    2b) 60kg
    STR:
    101.5kg x 5, 116kg x 3, 123.5kg x 3 x 3
    Cond:
    25:57

    MFS 3/3/3

  60. BB GYM
    1) 10×1 hi hang clean w/ hip + 1 push jerk
    105-115-125-130-135-140-145f-140-140-140
    2a) 3×5 Pendlay row: 90-95-100
    2b) 3×5 split pres: 85-90-95 1f

    HBBS:
    1×5: 185
    1×3: 195
    3×3: 205

    Total working time of 4R of 10 UB front squats @140, run 400m
    9:15

  61. BBG
    1) 185, 185, 195, 205, 205, 215, 215, 225, 225, 235

    2a) 235 across
    2b) 145 across

    Strength
    275, 295, 310, 310, 310

    Conditioning
    Total 12:15
    FS @ 195#

  62. BBG-

    HH Clean & Jerk- 185 all sets. Poor mobility starting to piss me off. In pain each set on catch of clean and why I suck at life on these. Jerks were stupid easy at that weight.

    Row- 230×3 (felt heavy today)
    Split Press- 160×3 (felt pretty heavy)

    HBB Squats- Based off 425. (316, 340, 361, 361)

    Cond- Front squat at 235. Did all rounds but only 8 reps versus the 10. Also used 10 burpees in place of run each round. 1:47, 1:48, 2:00, 2:14

    This whole work out was pretty tough tonight.

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