121107

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Tonight we play a new game, it’s called “Where the f**k is Rudy today?”

I’ll give you some hints, and you guys can use your google machines to figure out the answer. Each day the winner will get one free Coke Zero at the Outlaw Open (*this offer may be subject to change—you may have to buy your own damn Coke Zero).

Hint 1:

Hint 2:

Hint 3:

WOD 121107:

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

113 responses to “121107”

  11. For those of us flying out to support the Outlaws at the Outlaw open is there any Outlaw friendly places set up so we can get a work out in?

  13. Paris, France which I am led to believe is nothing like Paris, Texas. Haven’t seen either so I wouldn’t know.

  14. I’m what you call a dumbass noob. I tried going back to see when a cycle starts, but did not see a post depicting exactly a start of a new cycle. Can someone help me please sorry guys.

  17. BBG:
    1. 185#x5 195#x3 200#x2
    2. 205# (worked on speed)

    Strength:
    1a. 135#
    1b. 205# RDLs
    1c. 32kg KB (ugly so went down), 24kg slow full ROM, 24kg slow full ROM

    Conditioning:
    1:14 (13 second PR)
    1:14
    1:14
    1:23

  19. Don’t let anyone touch your “oui oui”. But make sure you get your hands on all the snatch you can. See what I did there?

  20. BBG:
    Snatch – 135# (Not terribly heavy, but had good form)
    Clean and Jerk – 185# (Same, focused on form)

    Strength:
    1a) First set at 135, went down to 115 to improve form
    1b) No reverse hyper machine, so skipped
    1c) 40# DBs, probably could have gone heavier

    Conditioning: (Since it was colder than a witch’s titty outside, I rowed equivalent distances instead of running)

    1:19, 1:23, 1:27, 1:27

  21. BBG
    1. 135(3), 140(7)
    2. 190(2), 200(8)

    STR
    a) 135
    b) 180
    c) 40

    CON
    1:11, 1:12, 1:18, 1:19

    Sure seems to be a lot more running….

    3/5/6

  23. BB Gymnastics

    1) 10X1 Power Snatch – #185 These felt awesome.
    2) 10X1 Power Clean + Push Jerk – #245 These also felt great. Tons of power off the floor.

    Strength

    1a) 3X8 Jumping Good Mornings – #155 Back was not happy with me, kept is relatively light.
    1b) 3X8 Reverse Hypers – No RH, sub #245 Straight-leg DLs
    1c) 3X8 DB Seated Strict Press – Heaviest DBs in my box are #60…so #60

    Conditioning

    4X400m Run – Rest 1:1 (all out efforts)

    Haven’t done these since I put on 5-10 lbs over the last cycle (EBLB Diet)
    Felt like my heart and legs were going to explode. Off my fastest time by ~ 10-15 seconds

    1:13
    1:25
    1:30
    1:44

  26. lmao-Ni**as in “Paris” and J. Medina! Sac le bleu. Tommorrow I wanna see a handstand or ohs pic in front the tower or arch. 😉

  31. You are wearing Chinchilla coat over Coogi sweater while drinking a Triple Pump Skinny Vanilla Decaf at Reebok CF.

    Is that right?

    D-Rob

  32. BBG: 195
    245
    Conditioning: Had to rest 1:2 to keep intensity.
    :48,:52,:57,1:00…. killed me after doing BBG and Strength. Couldn’t break up workouts today

  33. BBG:
    1) Power snatch: 108#
    2) Power Clean & Push jerk: 148#

    Strength
    A) 93#
    B) Creative, with red band for resistance
    C) 35# DBs

    Cond:
    1:48, 1:44, 1:42, 1:41
    Was really slow, and on a treadmill due to 5 degrees outside and snow. Didn’t kill it.

    3/5/5

  36. BBG
    Snatches- 165
    Power clean and push jerk 185 Need work here, cleans are bad

    Right elbow/ shoulder has been hurting in the front rack position and my elbows are slow getting around the bar in the clean bc of it, could be tendinitis? Anyone have suggestions or have experience with anything like this?

    1) 65 lbs… im coming off a l5s1 disc protusin didn’t want to push this
    2) subbed 10 gh raises, 12 back exetenstions with 53 lb kb, and 10 rev hypers on a flat bench
    3) 45 lb dbs really good form here

    Did some extra core work 3x60sec plank holds

    CND-

    1:38
    1:34
    1:37
    1:31

    Recovery was awesome here, jumped back really fast. The last 200m was brutal, our 400m mark is about a 440m mark, no excuses I’m fine with it.

    • I had the same thing and tried to push through it. I injured myself and had to stop do any lifting for long time with my right arm. For me it was flexibility issue in the front rack position.

      • I had that a few weeks ago. I took 10 days off due to birth of my child and just started back. Haven’t had any problems yet.

  37. BBG
    1)Snatch
    145
    2)C&J
    185×2
    195×3
    205×5
    Strength
    1a)Jumping gm
    @65
    B)Rev hypers
    On ghd With green band
    C)Db press@45,50,55(6)

    Conditioning@ cf Pickens
    400’s
    1:29
    1:32
    1:39
    1:43

  40. BBG
    1) 185
    2) 225

    STR
    1a) 155
    1b) Used GHD with 20# medball
    1c) 53lb kettlebells

    COND
    1:09
    1:10
    1:14
    1:19

  41. 1)185-190-190-195-195-200-200-200-205-205 then felt good went for a pr and got it 220lb power snatch!!!
    2)255-255-255-260-260-265-265-270-270-270 all felt easy today.

    Strength:
    1)135
    2) 20lb medball ghd
    3)53lb kb’s

    Conditioning:
    I’m slow lol 😦
    1:07
    1:18
    1:20
    1:18

  42. BBGym:
    1) 9×130 1×135
    2) 5×165 4×175 1×180

    Strength:
    1a) 125
    1b) Straight leg DL: 185
    1c) Seated BB Press: 110×5, 100×7, 95×8, 95×7

    Conditioning:
    -1:18
    -1:20
    -1:20
    -:118
    -Done on fastest speed possible on my treadmill

    M/F/S
    1/4/7

  43. BBG: Power Snatch: 40kg/45kg/50kg. Power clean+push jerk: 50kg/52,5kg/55kg.
    Strength:
    1a) 3X8 Jumping Good Mornings – 30kg (first time)
    1b) 3X8 Reverse Hypers (heavy – strict)
    1c) 3X8 DB Seated Strict Press – 2x 12,5kg DB.

    450m run x4: 1:45, 1:50, 1:55, 1:50.

  44. BB Gymnastics

    1) PS: 155×4/160×4/165×2
    2) PC+PJ: 185×4/200×4/210×2

    Strength

    1a) JGM: 115lbs
    1b) RH: 140lbs
    1c) DB Press: 50lb DB

    Conditioning

    1:40/1:37/1:40/1:32
    TWT: 6:29
    Need to check 400m mark

  45. BB Gymnastics:
    1) Power snatch: 75/3×90/2×100/4×105#
    2) Clean and Jerk: 125/2×130/135 (failed jerk)/3×135/3×140#(failed all push jerks@140#, more from getting scared than missing strength, just feel less confortable in push jerk than split jerk)

    Strength:
    a) 2×115#/125#
    b)45/50/55#
    c)30#/2×35# (felt really heavy the 35#, could have gone higher, but to make 8reps unbroken feels really hard)

    conditioning:
    1:36/1:32/1:32/1:31

    m/f/s
    5/5/5/

  46. BBG:
    1) 105 x10
    2) 135 x 10

    Strength:
    1a) 105#
    2a) used a 12lb dumbbell
    3a) 25lb db

    Conditioning:
    1:31 New PR
    1:42
    1:44
    1:36

  47. BBG:

    1.) 155 x 5/160 x 2/ 170 x 3

    2.) 200

    – Worked up to about 80% on both lifts.

    Strength:

    1a.) 140
    1b.) 245
    1c.) 45 DB – Heaviest we have at the moment.

    Conditioning:

    1:13/1:18/1:22/1:20

    Ran about 85% effort. Recovering from a strained groing over the weekend from playing football.

    3/3/5

  48. BBG:

    1) 185#
    2) 225#

    Strength:

    1a) 95#
    1b) Mod reverse hyper on GHD, 25# DB
    1c) 50# DB

    Conditioning:

    1:14/1:15/1:16/1:14 (Want to repeat this on an actual track)

  49. Only able to do BBG today. We had a 3 mile batallion run but i was able to pull 155 on the snatch and same for the clean and jerk. I have been really working on my form so im going light until i feel my form is as close to perfect as possible

  50. BBG
    1)110lbs, 110lbs, 121lbs, 121lbs, 132lbs, 132lbs, 143lbs, 143lbs, 143lbs, 143lbs.
    2)132lbs, 154lbs, 154lbs, 165lbs, 165lbs, 176lbs, 187lbs x 4
    Strength
    1a) 110lbs
    1b) No weight
    1c) 50lbs DB’s
    Cond
    1:03, 1:11, 1:18, 1:23
    Man, I am starting to get stronger and my endurance is increasing. So glad I decided to start this program.

  51. BBGym:
    PSnatch: 63,68,78 x 2,83,88 x 2, 83 x 3
    PClean & PJerk: 103 x 2,108 x 2, 113,118 x 2, 123 (Failed @ Jerk), 123 x 3

    Strength:
    1a. 53, 63, 68
    1b. On GHD machine with purple resistance band
    1c. 30, 30, 30 (Had to break up last set)

    Conditioning:
    1:35, 1:20, 1:17, 1:18
    On treadmill. Running in Alaska is brutal.

  52. BBG
    10X1@155#
    10X1205#
    Strength
    a-115
    b- Reverse hypers with 90#
    C- with 40# DBs
    Conditioning
    1:10,1:11,1:16,1:20 (ouch)

  53. BBG: from hang (just wanted to get something in) done as5x2(it just happened that way, not planned)

    1)95#
    2)115

    Strength:
    1a) 65#
    1b) 20#db
    1c) 30,35,35

    Cond: cold , dark, and I was alone. So I rowed. 4x500m 1:1

    Around 1:55-1:57 ea rd. first time back to rowing in two months!

  55. BBG
    1) 105×5, 110×5
    2) 130×3, 135×3, 140×2, 145×2

    Strength
    1a) 95# all sets
    1b) 135, 145, 145
    1c) 20, 30, 30

    Conditioning
    1:24, 1:31, 1:32, 1:30

  57. BB Gymnastics

    1) PS: 175 (missed 7&8)
    2) PC+PJ: 205

    Strength

    1a) JGM: 155
    1b) Subbed 45 pound plate back extension on GHD
    1c) DB Press: 35lb DBs

    Conditioning

    1:29/1:51/1:46/1:39

  58. BB Gymnastics

    1) PS: 155×4/165×4/170×2
    2) PC+PJ: 185×3/205×4/215×3

    Strength

    1a) JGM: 95lbs
    1b) back extension with 2pod kb
    1c) DB Press: 45lb DB

    Conditioning

    1:24/1:24/1:26/1:22

  60. BB Gymnastics

    1) Just did snatch drills
    2) All @ 170, no misses

    Strength

    1a) 135-135-145
    1b) 70
    On a bullshit leg curl machine. Did the best I could.
    1c) 50-60-60
    I could have went heavier but was by myself and was having trouble getting the 70lbs dumbbells to my shoulders.

    Conditioning

    1:25
    1:28 Done! Legs and core were done!

  61. BB Gymnastics –

    1) 10X1 Power Snatch – #155 for all sets. I don’t have a good Power snatch. Missed only 1 rep completely. Missed 2 more only because I ended up squating them.

    2) 10X1 Power Clean + Push Jerk – 185 for 5, then 195 for 4 and 205 for 1. I warmed up to 185 and felt it would be a good weight to stay at as my push jerk sucks. But as I went on, it got better and raised the weight. The last rep I went 205 because I was curious. I think that was PR.

    Strength –
    Skipped as I didn’t have time.

    Conditioning –

    4X400m Run – Rest 1:1 (all out efforts)
    0:59
    0:58
    1:01
    0:59

    I think the 400m I ran was a bit shorter than 400m. I don’t think I’m that fast….

  62. BBG
    1) 93 – 2×98 – 2×103 – 3×108 -113-118
    2) 2×123 – 128-133-138- 3×143 – 2×138

    Strength
    1a) 73-73-83
    1b) Used purple resistance band on GHD
    1c) 35# DB

    Conditioning
    1:30 – 1:42 – 1:36 – 1:39

  63. 29/m/5’11″/180
    BBG
    1) 155(3)-165(3)-175(4) high centered my forehead at 165 and left a pump knot ouch
    2) 175(2)-185(2)-205(5)-215

    Strength
    1a) 95 form
    1b) gray band on ghd
    1c) 45

    Conditioning
    1:19
    1:29
    1:33
    1:34

  66. I can’t wait to do this workout tomorrow. No go today since Wednesday’s work schedule is early start and late finish. Between mobilitywod.com “smashing” and stretching, and these workouts my weak link/shoulders are feeling really good. I’m super grateful for the thought put into these workouts. Thank you very much for sharing your talents with me!

  67. bbg
    PS @60kg
    PC&PJ @80kg

    Strength
    A 45kg
    B 90kg
    C 20kg (each hand)

    Conditioning
    1 1.12
    2 1.17
    3 1.17
    4 1.16

  69. BBG:
    1) 3×175#, 4×185#, 3×195#
    2) 2×195#, 3×205#, 2×215#,3×225#. Both felt really good

    STRENGTH:
    1a) 115, went light due to some back pain
    1c) 65# DBs

    COND:
    1:10, 1:10, 1:13, 1:15

  70. BB Gymnastics
    1) 125
    2) 145 x4, 155 x6

    Strength

    1a) 55-85-85
    1b) 30# DB on GHD
    1c) 25-25-30

    Conditioning
    Skipped

  71. BBG
    1) 175#
    2) 225#

    Strength
    1a) 85#
    1b) Subbed Dimel DL – 155#
    1c) 85#

    Conditioning – Glutes/Hams were smoked after this!
    1) 1:20
    2) 1:17
    3) 1:21
    4) 1:15

  72. BBG: PS 115X5X1, 125X5X1
    PC/PJ 125X4, 140X2, 150X2, 170X2

    Strength: 1) JGM 75
    2) Straight leg Dead Lift (no RH) 205, 225, 235
    3) Kettle Bell 53 and 44 lbs, half set with each KB and switch (no heavy DB)

    Conditioning: 1) 1:38
    2) 1:48
    3) 1:42
    4) 1:56
    posterior chain was really tightening up on the runs, I’ll do extra ham and hip flexor mobility. shoulders felt good, like they have a solid base, used to feel more like they were supported by scaffolding, so I’m really stoked about that. heavy presses and muscle ups seem reachable now.

  73. BBG:
    I know, I know. HEAVY, but NOT maximal. Well, I have a confession….I never use the hook grip. Cast judgement all you want, I just hated it, and I figured I could get by without it. I did pretty well without it for 3.5 years, but after talking with a friend, she finally convinced me that it could potentially pushup me above and beyond. She was right…

    PS: 135-135-155-155-165-165-175(PR 10 Pounds)-175-185(PR 20 pounds) 185 No fails
    C+J: 225-225-245-245-275 (PR 10 Pounds)-275-275-275-275-275

    VERY Happy with the BBG today. It was like…Olympic lifting got fun again 😉

    Strength:
    1A) 135-165-165
    1B) Green Medium Band
    1C) 55-55-55lbs

    Conditioning:
    1:16-1:10-1:08-1:06
    (Treadmill)

  76. 1) #150 X 2 – 155 X 2 – 160 X 2 – 170 X 4
    2) #225 across
    Strength
    1a) 160
    1b) 250
    1c) 60
    Cond:
    1:45
    1:42
    1:53
    2:02 — fat cow…

  77. BBG
    1, 85(2)90(2)95(6)
    2. 105(2)/110(2)/115(6)
    Strength
    GM 75#
    GHD 12# med ball
    Conditioning
    1:35/1:35/1:35/1:32

  78. Made this up today.

    BBG

    1. Up to 205
    2. Up to 245

    Conditioning

    Class WOD.

    Heavy Front squat after up to 315.

  79. BBG
    1) 135×3,155×2,135×2,155×3 Bit of inconsistency.
    2) 185×3, 205×4, 215×3 Jerks are starting to feel better.

    Strength
    GM 95, 115×2
    Press 95×3

    Cond.
    Rowed 400m rested 1:1
    1) 1:17, 2) 1:15, 3) 1:20, 4) 1:22

  80. BBG
    1) 145 x 3, 150 x 5, 155 x 5
    2) 165, 175 x 2, 185 x 7

    Strength
    1a) 95 x 3
    1b) Red band over GHD
    1c) 45# DBs

    Conditioning
    “Randy” – 4:45

  82. BBG:
    1.) 155, 155, 155, 165, 165, 165, 170, 170, 170, 175
    2.) 195, 195, 195, 195, 205, 205, 205, 205, 210, 215fo

    Strength:
    1a.)95, 100, 105
    1b.)40, 45, 45 (GHD w/DB between ft)
    1c.)60, 60, 60

    Conditioning:
    1:26, 1:28, 1:31, 1:28

  83. 41/6’2″/205

    Got a crink in neck at work today. First in a long time and jacked up BBG work. Kept it light today.

    BBG:
    1) 60->90kg
    2) 80->110kg

    S:
    1a) 135#
    1b) 110/110/120kg – straight leg dl, tough last round
    1c) skipped

    C:
    Skipped, no time

  84. BBG
    1- 80kg for all sets
    2- 90kg for all sets

    Strength
    a- 60kg
    b- 20kg (done hip extensions as I have no reverse hyper)
    c- 20kg KBs

    Conditioning
    1.10, 1.22, 1.27, 1.19

  85. bbg
    1/ up to 85kg
    2/ up to 105kg

    strength
    a/ 60,65,70kg
    b/ 3×8 pendlay row 80,85,90kg
    c/ 24kg kb

    conditioning
    1.04,1.09,1.13,1.18

  86. BBG
    1. 135, 155, 166, 171, 175, 175, 180, 180, 185, 180
    2. 185, 196, 205, 216, 221, 225, 225, 230, 230(f), 230
    Strength
    1a. 115
    1b. subbed GHR +25lbs
    1c. 53lb KBs
    Cond
    1:39, 1:45, 1:49, 1:49

  87. BBG
    1. 45 kg snatch
    2. 60 kg C&J

    3. 35kg JGM
    4. No reverse hyper
    5. 12kg DB SP

    Conditioning

    1.31, 1.33, 1.35, 1.37

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