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.
The Outlaw Way 
Jerk box instruction video?
http://www.catalystathletics.com/articles/article.php?articleID=52
Not a video but these are good.
Not a bad snatch drop. It would be a lot less gay without the Owl City playing in the background
w00t i tied ze world record lol
ps, nice shoes Gerald, I love my Pendlays
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(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
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
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.
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
BB Gymnastics:
1) 135#
2) 155#
Strength/Conditioning:
1a) 115#
1b) 12-10-10
1c) 95#
1d) BW
M/F/S:
6/5/3
those numbers are definitely good for the chair force.
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.
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!
Read the FAQ
All snatches then all cleans. Only when it’s listed with numbers, i.e.
1a)
1b)
do you perform them as alternating sets.
Thanks Adam, really appreciate the help!
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.
BBG:
1) 78
2) 120
1a) 60, 65, 70
1b) 15, 16, 15
1c) 50, 60, 70 (I think)
1d) 10, 15, 15
*weights in kilos
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
BBG
1) 180
2) 235
Strength/Conditioning
1a) 135
1b) 17, 10, 12
1c) 135
1d) 26lb kettlebell
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
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
1) 135-145
2) 205-220
Strength/Conditioning
1a) 95
1b) 15/13/11
1c) 95
1d) Green band doubled
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
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#
1) 135
2) 185
1a) 115
1b) 13-9-7
1c) 115-115-95
1d) 3×10 supers
BBG
1.115-135(4x)-155(2x)-185(3x)
2.185-205(3x)-225(6)
Strength/Conditioning
1a) 145-145-145
1b) 10-10-10
1c) 135-135-135
1d) 12-12-BW
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
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.
1) 85 all reps
2) 135 all reps
Strength/Cond
A) 115/115/115
B) 4/4/4
C) BW/45/45
D) 25/25/25
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
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
BBG
1)165
2)205*7 and 225*3
Strength / cond.
1a)125
B)21,17,18
C)135
D)25
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
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
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
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!
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
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
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
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
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…
1) 1-6@95 7,8@135 9,10@95
2)1-6@135 7-10@185
Cond
1a) 135,135,165
1b)10,10,10
1c)135,135,165
1d)banded all
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
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
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
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.
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
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
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.
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
BBG
1) 155
2) 185
Strength/Conditioning
1)130
2) 9,9,9
3) 115
4 10
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
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
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
BBG
1) 40kg x 10
2) 60kg x 10
STR/CON:
a) 40kg
b) 12,10,10
c) 40kg
d) unweighted partner glute ham lowers
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!)
BBG:
1) 75kg
2) 100kg
Str/Con:
1)50kg
2)9/6/5
3)50kg
4)10kg
BBG:
1. 75 – 85#
2. 95 – 110#
No conditioning
BBG
1) 80kg is what I got up to
2) 110kg is what I got up to
Strength/conditioning
1a- 55kg
1b- 14,10,12
1c- 60kg (done normal lunges)
1d- 5kg
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
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
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
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