121208

Jay Rhodes, 254# Snatch (that’s over 30# in the last year):


WOD 121208:

BB Gymnastics

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

49 responses to “121208

      • Occasionally it’s been programmed to hold the weight for the entirety of the time squaring. For the first set that would be 3:00 with a squat every 45 sec. I was just asking if we should be re racking the barbell after each front squat or should we hold it in the high rack?

  1. Snatch EMOM (kilos) 62/3ubx5 72/2ubx5 77/1×5 80 83 86 89 92ff
    Clean & Jerk – skipped.

    Conditioning:
    14:02 Rx’ed.

    Took awhile on the first round to figure out how to push the sled low. Once I figured it out it wasn’t so bad. All DU’s unbroken.

  2. Sucky suckfest today….

    Snatch-no pr, still at 175#
    CnJ- no pr, still at 225#

    FS- based off 256#
    205, 220, 230

    WOD- hang pwr clean at 195#- 10:10
    ……no bueno

    • You from MD? Need outlaw friendly gym for Winter break from college.
      Ignore this if you are simply a Wedding crashers fan, and continue to follow rule number 76.

  3. BB Gymnastics:
    Snatch- 185 (20# off PR)
    C+J- 225 (40# off PR)

    Strength:
    1) 225
    2) 235
    3) 250

    Conditioning:
    8:21 (195# hang power clean)
    Adjusted weight during first round

  4. BBG
    Snatch- 130pr. 1 year 1 week since shoulder surgery!
    C&J- 145 pr
    Clean 205
    Strength
    1. 204
    2. 217
    3. 230
    Cond.
    50m prowler push high 210#
    50 du
    50m prowler push low 210
    5 h sq cleans @ 165
    9:34 did last exercise wrong and wet driveway sucks!

  5. BBG
    Snatch- 145lbs 5lbs PR, PR was 115# 1 month ago.
    C&J- 205, ugly so I left it there, I suck at jerking. 10# off PR

    Strength
    off of 275 felt easy

    Cond.
    Treadmill power off, 15 rotations
    50 du first set UB
    Treadmill power off, 15 rotations
    5 h sq cleans @ 175 UB

    9:37

    BTW is it 50 meters or feet?

  6. BBG
    1) Snatch – 133 and felt so good. Matched my previous PR from Oct 13th (hadn’t been able to hit 133 since I originally got it).
    2) C&J – 163 (not PR), failed at 173 three times before I was done.

    Strength
    Front squats based off 245lbs

    Conditioning
    Subbed force treadmill push – 16 yds at 75lbs
    Scaled hang cleans to 143lbs
    Accidentally did 4 rounds
    15:32

  7. Oly:
    Snatch: 154# (10# off pr, 154 felt really easy just couldn’t seem to get under 165 today)
    C&J: 209# (6# under pr, still working through poor shoulder mobility)

    Cond:
    As rx’d
    Time: 9.59

  8. Lunchtime
    Snatch 100kg
    Clean and jerk 135kg

    Evening
    Snatch balance with no heave heavy double 75kg
    Muscle snatch 5*3 @ 50kg

    10 rounds
    1 min to do 5 hspu with deficit
    1 min to row 200m

    Conditioning
    9:49
    Plate slides for prowler

  9. snatch- 240# PR fuck yea
    clean and jerk- cleaned 275 and missed jerk. Legs felt kind of weak and after that snatch all my adrenaline was gone so i moved on.

    front squats- off 315# missed last rep

    cond- we don’t have a prowler so I did yesterdays cond

  10. Strength at 160/170/180
    Conditioning 11:45 at 215 sled push/bodyweight HPC’s

    Love this Outlaw stuff!

  11. BBG
    1) Missed 240 a few times. PR is 230
    2) Missed 315, 325×3. PR is 320
    Strength
    1) Off 350
    Cond
    Did something else

  12. 1) 235 5lb PR!
    2) 285 5lb PR

    Squats: based off 305.
    Fast. Legs felt strong today

    Cond.
    180lbs +butcher
    8:15

    I’m coming up on my 1 year outlaw anniversary.
    Snatch 185 to 235
    C&J 250 to 285
    Squat 300 to 330
    Goal was to get stronger and not lose interest. This program did both and then some. I don’t always do the conditioning but when I do I have been improving. Thanks Rudy for this program.

    1/1/2

  13. BB Gymnastics:
    Snatch- 185 (5# off PR)
    C+J- worked form, still scared to get under bar

    Strength:
    1) 185
    2) 205
    3) 215 felt easy based off of 235 I’m guessing 1RM has went up

    Conditioning:
    9:08 (195# hang power clean)
    no prowler at home so subbed 10 burpees for each prowler push

  14. BBGym:
    Snatch-up to 90%
    C&J-up to 90%
    -in the works of building platform, the 1 piece of 1/4 inch plywood at a 45 degree angle on a dirt driveway isn’t cutting it anymore.

    Strength:
    1) 195
    2) 205
    3) 215

    Conditioning:
    11:05
    *315# Yoke walks/170#HPC

    M/F/S
    8/4/2

  15. 41/6’2″/205#

    BBG:
    Sn: 105kg (231#) – Snatch has felt heavy lately, I’m about 10# below PR. Failed this once, and hit it the 2nd time. Stopped there.
    CJ: 120kg (264#) – Tried 125kg and jerk was off, shut it down.

    S:
    1) 130kg
    2) 135kg
    3) 145kg

    C:
    Time 8:46 w/290# sled

    The helping hand that loaded the sled loaded it with x6 45# plates instead of x5. I didn’t know it until I was unloading it post wod. Pushing the sled was more like churning in low gear as I could never get enough momentum past the first round to get into a run. Either way, it’s done. 20 seconds wasted on a few trip-ups on du’s in the last round.

  16. bbg worked on split snatch today, hit 225# easy, might try and do 225# split snatch isabel sometime
    c&j hit 225 then failed 315 a bunch of times.

    strength %off 405, had to back down last set to keep from failing. went 365, 335, 335, 315, 315

    conditioning 8:30 subbed 50′ bear crawls for prowler. strict 3 points of contact at all times on the bear crawls (no galloping)

  17. Only had time for BBG today and I have been feeling a snatch PR coming. Cleans were shit today but I am stoked on the 10# Pr Snatch. 189# Bodyweight.

    Snatch – 275#
    Clean and Jerk – 295# (PR 317#)

  18. BBG
    1) 235
    2) 275 (Failed the jerk twice on 295)

    STR
    Based off 350

    COND
    Had to modify since I don’t have a prowler

  19. BBG:
    S- 180# (PR by 15#)
    C&J- 225#

    STR- Based off of 320#

    COND- pulled a sled instead of prowler

  20. BBG:
    Snatch: 55kg
    C&J: 60kg

    Strength:
    Off 60kg (every rep to deepest position)

    No conditioning, body feels awful, did a few du and handstandwalks.

  21. Snatch. Attempted 123# I don’t know how many times. Couldn’t stick it. Old PR is 120#.
    C&J. Matched 143# PR

    FSs. Based off 163#. Felt good.

    Conditioning:
    Subbed Prowler for Force Treadmill 16yds @ 75#
    Scaled HPCs 123# for first 2 rounds, then 133# last round.
    I liked that Conditioning. 9:27

  22. Didn’t do the regularly scheduled work today, because I had a local competition – The Atlanta Affiliate Owner’s Throwdown (ha).

    The WODs:

    WOD #1: 21-15-9 reps for time of:
    – front squat (95)
    – push press (95)
    – strict pull-ups
    Time: 6:10 (3rd place)

    WOD #2: Clean ladder – starting at 135 and going to 315
    I hit 295 with ease – coming into today 300 was my max, I got under 315 and was shocked i actually did, lost stability and couldn’t stand it up, it’s there though. A few months ago I couldn’t have even imagined cleaning 315! (Thanks!)

    3rd place

    WOD #3: Chipper
    – 100 double unders
    – 30 KBS (1.5pood)
    – 30 burpees
    – 30 box jumps (24)
    – 30 wall balls
    – 500 m row
    – 30 wall balls
    – 30 box jumps
    – 30 burpees
    – 30 KBS
    – 100 double unders.

    I tried a buddies rope – big mistake, that and the plantar fasciatus makes double unders grueling. I finished in just over 20 minutes, Don’t know the placing.

    4th overall – I’m pleased with that. 3 spots behind Caleb, yeah, I’m ok with that.🙂
    Next weekend I have another competition, not as many old farts so we’ll see how that goes. Lulz

  23. I am offering my spot at the Miami mid week training camp. Unfortunately I have some health problems that won’t allow me to attend.
    If anyone is interested in buying my spot please e-mail me at:
    sisokmic2@aol.com

  24. Snatch – 190#, 5# pr. Need to work on catching in the hole
    C&J – hit 245#, failed twice at 250#, 5# under pr

    Front squats
    set 1 – 215#
    set 2 – 225#
    set 3 – 240#

    Conditioning
    10:09, back was toasted on hang cleans

  25. BBG

    Snatch-squat snatched 125, split 135 a few times. 40lbs under PR however squat snatch is feeling better.
    Clean/Jerk-185, need to time out lifts better though as had to make jump to 205 which i missed. 30lbs under PR

    Strength

    Done off of 275. loved it.

    Mid

    did tomorrow midline today instead of todays conditioning. was gone over the wknd.

    2/2/2

  26. BBG:
    1.) 180f, 190, 200, 215ff
    2.) 205, 220, 235, 250f, 250*PR

    Strength:
    1.) 195, 210, 220

    Conditioning:
    PC PR is 230# so subbed 195# for HPC
    7:37

  27. Str –
    1) Done (Did 90s AMRAP Muscle ups following each Squat set – 12, 10, 8)

    Cond –
    ~17min – Prowler work getting better, low handle gave me lots of trouble

    BBG –
    1) 175# (20# off PR)
    2) Skipped

  28. BBG
    1. 205 no pull today
    2. 255 same as above
    Strength
    based off of 325
    Cond
    No Prowler so did sand bag carries about 155lbs
    12 mins or so.

  29. bbg
    1/ 90kg
    2/ 115kg
    my grip, forearms and biceps were smoked from the c2b yesterday. both 10kg below pb.

    strength
    1rm 140kg
    but i stuffed up the weights and accidently did 10kg extra.
    122.5
    130
    137.5
    no misses

    condtioning
    subbed prowler. tied a rope around a tyre to make a harness then push like a sled. 10min something

  30. BB Gymnastics
    1RM Snatch: Taking time off due to shoulder injury
    1RM Clean and Jerk: 115/145/175/195/215/225/240/250
    Strength
    Front Squats (based off 121201):
    265/280/300
    Conditioning
    Will have to make it up

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