121003

This may be some sort of a 5RM record for the “non-heaving” Drop Snatch. Honestly, there’s only so many numbers I can remember, and I know this is more than I can do, so I’m gonna call it a record. We’re very scientific here at Outlaw Industries.

Gerald Sasser – 5 reps @ 185# Non-Heaving Drop Snatch:


From Jay Santana:

Coach,

Just wanted to say thank you. I know you get these messages all the time from people that you don’t know, but I just felt that I still had to say it. I’m an active duty Air Force medic who has been following The Way since April (as close as prescribed as the gear that I have will allow it). I am still learning the lifts (especially the snatch) and don’t have big numbers to boast, but I’ve seen huge improvements in everything. With that being said, I just took my PT test and had the best score in my career (67 pushups in 1 minute, 70 situps in 1 minute, and 1.5 mile run in 10:15). Again, these numbers might not seem like much, but to me they are the best that I have ever seen, and I know that with the stuff that you put on your website, I can only get better.

Don’t underestimate those numbers, Jay. We revel in PRs no matter what the test. Thank you for your service, buddy.


WOD 121003:

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

64 responses to “121003

  1. BBG

    1) 115 on all

    2) 165 on all

    STRENGTH/CONDITIONING

    1a) 125,125,125
    1b) 15,12,12
    1c) 95,85,95
    1d) 35,35,35

  2. 2/2/2(knee inflam)

    BBG-
    1-105# (72.5%)
    2-145#(same)

    Str-con

    1a-105 all
    1b-12,11,10
    1c-105 all
    1d-goodmornings (no GH rack)105 deep

  3. BBG
    1)155×2, 165×2, 175×2,185×2, 195×1,f,1
    2) Spent this time trying to find my lost hang clean
    Str/Cond
    1a) 135
    1b) 15,11, 9
    1c) 95
    1d) bodyweight unbroken for the first time

  4. On my 3rd day of the program and loving it. BB Workout today really let me focus on my technique. It needs work but I am up for the challenge! Knocking out my strength and conditioning in a couple of hours.

  5. BBG: Focused entirely on form today… too sore for much else

    1) 135
    2) 185

    Strength/Conditioning

    1a) 135
    1b) 15/16/14
    1c) 135
    1d) 25lbs

    1/8/8

  6. BB Gymnastics:
    1) 135#
    2) 155#

    Strength/Conditioning:
    1a) 115#
    1b) 12-10-10
    1c) 95#
    1d) BW

    M/F/S:
    6/5/3

  7. BBG
    1) 115 – 120 – 125×5 – 135×3
    2) 145 – 155 – 165×3 -175×4 – 180

    1a) 115-115-120
    1b) 17 – 11 – 9 (37 total)
    1c) 95 – 95 – 105
    1d) 0# – but this was the first week that all 3 sets were UB. Getting noticeably better here. Next, start moving my arms away from my CoM because right now they are glued to my side.

  8. Sorry if this is stupid question, but I am brand-new to the Outlaw way. For this:
    1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.
    2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.

    Does it mean to perform 1xsnatch, rest 60sec, perform 1xclean, rest 60sec, then repeat that total sequence 10 times?

    Thanks!

  9. bbg
    1) 185
    2) 225×6 then they weren’t so perfect anymore so dropped to 205×4

    strength/conditioning
    1a) 165
    1b) 11, 11, 11
    1c) 95
    1d) bodyweight 3×10

    happy for rest day tomorrow. feeling properly thrashed.

  10. BBG:
    1) 2×175, 2×185, 3×190, 2×195, 1×200
    2) 2×205, 2×215, 2×225, 2×230, 1×235, 1×240

    STRENGTH/COND.
    1a) 135, 155, 160
    1b) 15, 14, 13
    1c) 95, 115, 120
    1d) 3×115 *subbed good mornings

  11. BBGym:
    1) 115, 3×125, 2×130, 135, 3×140
    2) 155- dropped the weight on these to focus on using my hips rather than ripping the bar off the blocks.

    Strength/Conditioning:
    1a) 120, 120(3) 115(2), 115
    1b) strict ring pull ups (supinated) 11, 9, 8
    1c) 95
    1d) Straight leg DL 145

    M/F/S
    8/6/7

  12. BBG:
    1) 105×4. 125×3, 145×3
    2) 155 x8, 165×2

    S/C
    1a) 135
    1b) 8, 8, 7
    1c) 95
    1d) subbed 1 leg Deadlift #95

  13. BBG
    1) 125
    2) Did two at 150 but they weren’t perfect, dropped to 145 and much better

    Strength/Conditioning
    105 (to light)
    11, 12, 8
    45lb really showed me how bad my front rack positioning is, need more flexibility
    5lbs

  14. BBG
    1) 85 x 4, 87.5 x 3, 90 x 3
    2) 125 x 4, 130 x 4, 135 x 2

    Strength/Cond
    1a) 80#
    1b) 7-6-6
    1c) 65#
    1d) 18#

  15. BBG

    1) 95, 115, 135, 145, 155, 165, 165, 165, 165, 175

    2) 165, 185, 185, 205, 205, 215, 215, 225, 225F, 220

    STRENGTH/CONDITIONING

    1a) 135
    1b) 24, 22, 18
    1c) 95, 105, 115
    1d) 25

  16. BBG

    1) 88lbs, 98lbs, 98lbs, 108lbs for the rest.

    2) 88lbs, 98lbs, 98lbs, 108lbs for the rest
    It was a very new lift. I really drilled myself down on form. The weight will come.

    STRENGTH/CONDITIONING

    1a) 154lbs, 154lbs, 154lbs
    1b) 19, 14, 13
    1c) 88lbs, 98lbs, 108lbs
    1d) No weight-really sucked at these! Never done those before.

  17. 1) 145×5 155×5
    2) 200

    1a) 135 140 140
    1b) 16 12 11
    1c) 135
    1d) off ground feet anchored.

    4/6/6
    Today blew

  18. Swim practice (1 hour)

    then…

    BB Gymnastics
    1) 175 175 180 175 175 185 185 190(F) 175
    2) 215 215 220 220 220 225 225 235 225 240
    Strength/Conditioning
    1a) 135 all
    1b) 16 17 14
    1c) 115 all
    1d) 25 all

    M-F-S

    4-5-7

  19. BBG
    1.125-140(2x)-145(2x)-150(2x)-155(3x)
    2.155-170-180-190-195-205(2x)-215(2x)-205

    Strength/Conditioning
    1a) 105
    1b) 17-14-12
    1c) 105
    1d) skinny blue band (2x), then BW last set

  20. BBG
    1) 135-145 ((working on technique for the next week)) the bar is getting too far out
    2) 10×226 (fast, tough, heavy)

    *****((only have blocks that go to my knees so I had to use those. Do any of you guys think it would be beneficial to do these “vertical snatches and cleans” at the hi-hang instead??))

    a) did Bench Press instead (weakness) 3×5 @ 205
    b) 10’s
    c) 3×10 (5,5) did front rack weighted lunges instead @ 155 (so hard.)
    d) 3×10 @ 25#

    3/4/5

  21. 1) 185 x 5 165 x 5; dropped wt. bc not happy with my lower position

    2). 215

    1a) 135
    1b). 12, 14, 10
    1c). 125
    1d). Bodywt

  22. BBG:
    1.) 135, 155, 155, 155, 155, 165, 165, 165, 165, 170
    2.) 205, 225, 225, 235, 235, 245, 245, 245, 245, 245

    Strength:
    1a) 135, 135, 145
    1b.) 15, 15, 15
    1c.) 135, 135, 145
    1d.) 25, 25, 35

    Really getting fired up for the Outlaw World Tour this weekend here in Chicago! Can’t wait to get after it with everyone!

  23. BBG
    1) 155 (failed 3 reps)
    2) 205 (failed 2 reps)

    Strength/Conditioning
    1a) 155,155,155
    1b) 11,9,9
    1c) 135,145,145
    1d) 20,20,20

  24. 29/m/5’11″/175
    BBG
    1) 145-145-145-150-150-155-155-155-165-170
    2) 170-170-185-185-185-195-195-200-205-215

    Strength/Conditioning
    1a) 105
    1b) 11-10-9
    1c) 135
    1d) no weight yet

  25. BB Gymnastics

    1) 95-115-125-125-125-125-125-125-125-125
    2) 155 all

    I just started outlaw last week. I haven’t made blocks yet. So I just worked on my snatch and clean.

    Strength/Conditioning

    1a) 115-115-125
    1b) 16-14-12
    1c) 75-75-75
    1d) 95-115-115 goodmornings

  26. BBG:

    1.) 145 X 3, 150 X 2, 155 X 2, 160 X 2, 163
    2.) 190 X 2, 195 X 2, 209 X 2, 213 X 2, 220 X 2

    Strength/ Cond:

    1a.) 105
    1b.) 15, 15, 12
    1c.) 125
    1d.) 25

    3/4/3

  27. Last workout before Saturday meet. Treated like the real thing but took 4 attempts to hit 260 snatch. Then Clean and Jerked up to a good 295 and stopped there. I’ll need a 572 lb total on Saturday so if I hit that 260+ snatch then I will have to Clean and Jerk anywhere from 307-314. Here goes nothing…

  28. BBG:
    1) 175#x8, 185#x2 (First one at 185 felt strong, missed last one x3)
    2) 205#

    Conditioning:
    1a) 115, 115, 125
    1b) 15, 12, 10
    1c) 95, 95, 95
    1d) 15#, 15#, 25# plate

  29. BBG
    1) 115,125,135,140×7
    2) 155,170,180×2,185×2,190×2,195,200

    Strength/conditioning
    a) 125, 125, 130
    b) 14, 12, 12
    c) 95, 95, 95
    d) 35, 25, 25

  30. BBG
    1) 155> going easy on shoulder and wrist for a bit
    2) Skipped will do tomorrow

    Strength
    a) 155
    b) 13, 11, 10
    c) 115
    d) body wt
    e) 10m hs walk practice

  31. BBG:
    Snatch: 95-115-135-135-135-135-135-135-135-135
    C+J: 205-205-185-185-185-185-185-185-185-185

    Strength:
    A) 155-155-165
    B) 20/19/18
    C) 135 Across (Accidentally did 10 each leg)
    D) Unweighted

    Notes:
    M/F/S
    4/5/7
    Quads are still smoked from the jumping squats, transitioning from the pull-ups to the front rack position was brutal. Just went through the motions today. Need the rest day tomorrow.

  32. BBG

    1) 75 x 6, 80 x 2, 85 x 2

    2) 135 on all

    STRENGTH/CONDITIONING

    1a) 75
    1b) 9,6,5
    1c) 75,75,75
    1d) Body weight

  33. EMOM for 10 1 block snatch from hip
    50, 55, 60, 60, 65, 65, 70, 70, 75, 75kg
    EMOM for 5 1 block clean from mid to high thigh
    95, 95, 105, 105, 115kg

    Accessory work
    Press from split 60, 65 for 4, 65kg
    Chin ups 13, 10, 10
    Split squats 40, 40, 40kg
    GHR bw, bw, bw for 7

    MFS 565

  34. BBG
    1) 95X3/100/105(F)/105/105(F)/100X3
    2) 115×2/125(F)/125/130/135(F)/135(F)/130(F)/130(F)/125 . Either over pulling and bar crashed on me or under-pulling and being slow under the bar.

    Strength/conditioning
    a) 80/85/85 (PR)
    b) 9/8/8
    c) 95/105/110
    d) 25# all

    Then as the snatches from high box felt really uncomfortable and I wasn’t squatting under bar at all, decided to work on technique and made high box snatches:
    5 x 3 @65# / 5×1@85#/ 3×1@95#/ 3×5@65#. Last sets really got my squats down which made me really satisfied with end of the day.

  35. BBG- no blocks so i decided to go for a 1rm overhead squat and got 275# probably more in the tank there

    strenght/conditioning

    1)135
    2)20,17,14
    3)135,155,155 (not sure how to do these really)
    4)25

  36. BB Work:

    1: 205 all sets
    2: 245 all sets

    S/C: 1a: 155, 155, 155
    b: 11, 9, 8
    c: 155, 155, 155
    d: 45, 45, 45

  37. BBG:
    1) 145×2, 155×3, 165×2, 175×3
    2) 225×10

    STR/CON:
    a) 115lbs
    b) 20, 10, 10
    c) 115lbs
    d) 25lbs – but this was prob too heavy, started cheating a bit to finish out the reps.

    1/2/7 – low back still a problem

  38. BB Gymnastics:
    1) 95,115×2,125,130×2,135×4
    2) 135×4, 140×6 worked technique could have went up but need to get quicker elbows

    Strength/Conditioning:
    Did “Cindy” with the class
    Hand Release push ups 13rounds+4push ups

    M/F/S:
    6/5/5

  39. BBG:
    1)145,150,155,160,165(f),165,165,170,170,175
    2)No time

    Strength/Conditioning
    a)100,120,130
    b)12,12,13
    c)65,75,95
    d)5,8,10 (Does not seem like a lot of weight, but when I started I couldn’t even do 10 without weight!)

  40. bbg
    1/ 60-75kg
    2/ 85-105kg

    conditioning
    a/ 51,56,61kg (did both left leg and right leg leading)
    b/ 20,13,12
    c/ 51/556/61kg
    d/ goodmornings 51,56,61kg

  41. 1) 75-80-85-90-95f-85-85-85-85-85
    2) 85-105 for rest, really concentrated on form over weight today

    Strength
    1a) 85-90-95,1f
    1b) 10-10-10-10-10
    1c). 55-55-55
    1d) 15,15,bw

  42. BB Gymnastics
    1) 10X1 Vertical Snatch off High Blocks
    185

    2) 10X1 Vertical Clean off High Blocks
    215

    Strength/Conditioning
    1a) 3X5 Split Shoulder Press
    165-170-175

    1b) 3XME UB Strict Pullups
    10-12-11

    1c) 3X10 Bulgarian Split Squat
    165-170-175

    1d) 3X10 Strict Weighted GH Raises
    10-15-15

  43. BB
    125 all (Hips clicked a little more today)
    Up to 205 but stopped short left wrist in major pain on these.

    1a)155 x2 (heavy today)
    1b) 10, 10 Maybe a little left but not much
    1c) 135 x2 Good weight
    1d) 25lb x2 Good weight

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