121218

(Can’t believe I’m saying this) I’m actually getting tired of posting Snatch videos. I’d love to see someone running and swinging some Kettlebells.

Joe Kearney (who is 20 years old) – 6:44 Helen:


Today we got this from Justin Ahrens,

Salam Maluakum (Greetings),

I am not muslim, but am an American living it the middle east. I am currently teaching elementary school and am a Asia Games competitor (based in Dubai of the United Arab Emirates)…with big time hopes for this year. A lot of hard work has been put in this year with room for improvement …mainly in oly lifting! After avoiding it for two years and being woken up in the snatch portion of the open last year… I decided to dedicate the time to it. I have been working on it now for 7 months and have jumped from a proper snatch max of 155 to 235lbs annnnd haven’t seen bigger leaps than when I started really dedicating time to your program for the last 5 weeks. Here I am last week box snatching #245 at #190lbs body weight. Thank you for your help…my goal when starting my true oly dedication was 225 by Christmas…welp I PRd last week with 235 and 240 felt light for the three reps I attempted…maybe next time. Thanks again!


Jay Rhodes answers the question: Why Can’t I PR Everyday?


WOD 121218:

BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – heavier than last week, rest as needed.

Conditioning

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 Pullups

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 KBS 32/24kg

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

73 responses to “121218

    • Dude that’s the fastest Helen I have ever heard of!!! You had to of been running 1min flat 400m. This doesn’t past the smell test. I’m going to say you dropped 5 min off ur pr because that time is humanly impossible. Even at :01 per rep and running 1:00 min 400m is still 5:05. Just went nerdy sorry

  1. I literally just involuntarily yelled the words “FUCK ME!!” out loud when I saw that the strength for tomorrow was: “Back Squat: 3X10 – heavier than last week” That was unpleasant enough last week but I thought it was a one off that I’d never have to see again!!! Damn it!!!!

  2. BBG:
    1. 165# 185# 185# 200# 200# (fail)..working on foot placement in landing position
    2. 200# 215# 225# 240# 250#
    3a. 100# 105# 110#
    3b. 185# 200# 210#

    Strength:
    235# 255# 265#

    Conditioning:
    20+6
    5:17
    10+7
    8:22
    9+3

  3. bbg

    75-75-85-85-75
    115-115-115-125-135

    *done off of pins instead of boxes. my mom wont let me have any in the basement. i am afraid to go heavy as i dont want to drop the loaded bar on pins. any suggestions?

    Strength

    Push Press-145-155-165
    skipped duck walk no time

    Back Squat

    175-205-225. love this

    Cond

    later

    1/3/2

  4. Snatch- 95 and 105 warmup 115, 125,130,135,140
    Clean-95 and 105 warmup, 150,160,165,165,170
    Duck walk- 100 x3
    Push press- 165, 175, 180 (missed 1)
    Squat- 225,230,240 (last week 215 x3)

    METCON
    22, 3:56, 12, 8:00, 11 RX

  5. BBG:
    3a) 100#
    3b) 155#

    Strength:
    225, 235, 245

    Conditioning:
    Strict:4
    Kipping:7
    Round 1: 4:50
    Strict: 0
    Kipping: 6
    Round 2: 6:06
    Strict: 0
    Kipping: 6

  6. I wish I knew today’s workout last night!
    Monday night:
    Power Snatch every 30 seconds w-up 75 -> 135 by 10, then 140/1 -> 190/1, then
    Death By HSPU (regionals) with 3xPower Snatch @ 135 (ub) at the top of each minute:
    10 rounds, strict all the way until the 8th round, kipped last 3 of 8 & kipped 9th & 10th.

    Today:
    Oly:
    A. 3 pos Snatch Pull + Hang High Pull + Hang Squat Snatch emom: 75 -> 155, then
    160 165 170 175 180 185 190 195f
    B. 3 pos Clean Pull + Hang Clean & Jerk 140 160 180 200 220 240

    Strength:
    10×2 High Bar Back Squat @ 138 kg (303.6 lbs) every 90 sec

    Conditioning (hspu’s were done on hi-temps)
    HSPU: 5+5
    Part 1: 3:45
    HSPU: 1 – fell off the wall
    Part 2: 5:38
    HSPU: 0+7

    Going to stop doing the evening workouts. Starting to get way too inflamed.

  7. BBG –
    1) to 155#
    2) to 205#

    Str –
    225, 245, 255

    Forgot plates –
    19 Strict (PR), 1 Kip (I’m bad at the kip)
    Rest 3 min
    10 Strict, 6 Kip
    R3m
    10 Strict, 3 Kip

    400m Run
    15-12-9
    -Box Jump 24″
    -Goblet Sq (70#)
    -Plank Burpee
    400m Run
    For time. – 8:46

  8. (No high boxes. Replaced with high hang)

    Snatches @ 135 lbs
    Cleans + 1 jerk @ 175 lb
    Duck walk @ 65 lb

    Push press @ 135 lb
    Back squat @ 185 lb

    No conditioning.

  9. -Very new to Outlaw way-
    Snatch: 170, 175, 185, 190
    Clean+Push Jerk 210, 210, 215, 205, 205
    *Really tried to focus on perfect technique*

    A)Duck walk 95, 95, 95,
    B)Push Press 185, 190, 195

    Squat: 225, 245, 265
    *1st low bar back squat in 6months*
    Metcon:
    15
    6:50
    10
    8:40
    10
    *Realized I don’t know how to do a HS kip*
    And Double unders need work

  10. BB GYMNASTICS
    135 135(failed) 111 through finish

    135 157 179 through finish

    67# duck walk. Still awkward

    135 179 through finish

    Strength:
    223#

    Cond:
    (I can’t do kipping HSPU so all were strict)
    24
    4:57
    15
    6:21
    14

  11. BBG:
    Snatch : 115, 125, 135, 145, 155, and single at 165 match PR. Should have put heavier.
    Clean : 155×4, 165 x1, felt good. can go heavier

    3a) 95#
    3b) 155#, should heavier. single @ 175#

    Str.
    3×10 @ 175, should try 195 next time

    Cond.

    12 + 3
    ?
    8 + 2
    ?
    ?

  12. BBGym:
    1) 3×125, 2×130
    2) 4×165, 180
    3a) 100
    3b) 150, 155, 160

    Strength:
    235, 245, 250

    Conditioning:
    5+1
    6:45 subbed pushups
    4+2
    6:22Rx
    4+1
    -Had nothing left for this conditioning

    M/F/S
    3/8/6

  13. BBG:
    1) 170/175/175/180/185
    – Failed 1st rep at 180
    2) 205/215/215/220/225
    – all successful
    3a) 100/105/105
    3b) 160/165/170

    Strength:
    235/255/270

    Conditioning:
    8/7
    4:59
    5/6
    6:42
    1/5
    – usually not that bad at HSPU but shoulders were rocked for some reason. Blah blah blah, man up and do better

  14. BBG
    1) 205
    2) 245, Hit 275 on the clean portion but missed the jerk
    3a) 95
    3b) 215

    STR
    225, 275, 335

    COND
    Completed, but didnt keep track of time

  15. BBG:
    1) done light again.. Fixing mechanics. Done at 95#
    2) done at 115#
    3a) done at 65# wowzers!
    3b) done at 115#

    Strength
    Done at 145# very light but back is bothering me.

    Conditioning:
    1) 7+6
    2) 6:52
    3) 6+6
    4) 8:15
    5) 3+5

    Just ran out of gas!

  16. Bbg
    1) 130-135-135(1)-135-135(1)-135(1)
    2) 155
    3a) 45-50-50
    3b) 125-125UB-125

    Cond
    1/3 (set up too close)
    4:55
    2/10
    6:30
    0/15

  17. BBG

    1) 195 Feels like paper after training with Caleb.

    2) 250

    3a) 65# LOL I HATE THESE

    3b) 215

    STR

    Back Squat – 335 Felt light…Not sure how…Did 320 last week and almost died.

    COND

    21/9
    6:00
    15/7
    5:57
    10/5

    >Wentbetterthanexpected.jpeg

  18. BBG
    1) 65,75,85,95,100
    2) 190×5 clean only
    3a no
    b 95,115,135
    STR
    255,255,255
    Cond.
    modified 3 rounds of
    40du
    20pu
    7:30 pull-ups have a long way to go.

  19. Been doing Outlaw for a couple of months now, and I love it because I’m finally seeing some strength/weight gains with all these Oly lifts! This is also my first post. I got my first ring muscle up yesterday, so I was feeling really good about myself…then today hit. This is my first time ever getting close to meeting pukie!

    BBG
    1) 95, 115, 115, 115, 115
    2) 135, 135, 145, 155(missed 1), 135
    3a) 65#
    3b) 135

    Strength
    135, 155, 165 – Not as good as last week by any means.

    Don’t remember my scores for conditioning, except I know the last one was 19:05, should not have been that long, but I really wanted to go RX’d and the DUs took me forever because my shoulders were fried.

  20. 1) skipped to let pubes heal
    2) 225 – felt pretty fast

    3a) 95
    3b) 185
    Did one round and called it quits. Duck walks are dumb.

    Squats: 275 285 300f (2 reps lulz)
    Cond:
    22/2 fell off wall.
    5:01
    8/6 fell again! fuck!
    7:30ish
    4/11 fell again. Too tired to care

    Damn. What a shitty day. Running on 75%
    3/7/3

  21. bbg- skipped snatch and clean and jerk
    3a) 95,115,115
    3b) 185, 205 ,225for 3 (new 1rm for three fuck yeah)

    squats- sore as shit today
    265
    285
    300 for 5. back started rounding bad so dropped it

    cond
    25+5
    3:06
    11+9
    5:11
    5+4

    my kipping handstand pushups suck on plates and abmat. They feel harder than strict ones. Lots of drag today. I feel very overtrained, probably from the outlaw camp last week. The second couplet should have been way faster just not a lot of push today.

  22. bbg:
    1) did non heaving snatch balance (need to rest shoulder)
    2) 155
    3a)65# but it was at least doable this week
    3b)155#

    strength: 205, 205, 195
    did all the HSPU and the conditioning did not time them, but they were fun and I felt pretty fast

  23. Bbg

    1) 185
    2) 255
    3 and 3a). Skipped

    Strength

    Back squat: light, knee pain. 255

    Conditioning
    10+10
    3:56
    4+6
    7:00
    3+5

    Anyone who did 70lb KB swings unbroken, at all, is baller aka gangsta aka da bad ass
    Zach probably did one arm swings

  24. BB GYM:

    1)115; #technique
    2)185; #technique
    3a)120
    3b)185; couldn’t quite get in my groove, with 215

    Strength:

    3×10 @ 355; unbroken & a 4:15 rest between sets…Raw

    Conditioning

    26 all strict/7:03/*Didn’t write the 2nd round of HSPUs down*/10:59/15 all strict.; I haven’t done HSPUs in a couple months, so I preferred focusing more on strict than kip…I like strict!🙂

    I had some relatively high times, but I’m very happy with the progress I’m making with my Double Unders; especially, when tested under load! Around May of last year, I was at 100 DUs in 1:00…left that rope on the Red Line El Train, here in Chicago, and have traveled the longest & narrowest road to get them back; using several different ropes! I plan to be all systems go, though, by the start of the season!😉

  25. Damn today was a MF’er. Split up AM/PM sessions:
    AM
    BBG:
    1.) 155×2, 165×3
    2.) 225 (dropped a few early, but stayed with it and made them perfect.)
    3a.)175 x 5
    3b.)65. These still feel weird.
    PM
    Strength
    Back Squat: 355#, 355#, 365#

    Cond:
    I have no freaking clue.
    -upper teens-ish on HSPU
    -around 530 to 30sec r
    -HSPU?? 12ish?
    -Oh Fuck KBS
    -HSPU 8?
    Stopped somewhere around 15:30.

    Fun cond though. I feel awesome right now.

  26. Back Squat

    325 x 10
    355 x 10

    No time for a third, last week heaviest was 345 x 10

    Conditioning

    38 HSPU
    2:40
    20 HSPU
    5:08
    21 HSPU

    KB swings were rough….. should have been 30 seconds faster.

    All HSPU strict.

  27. 2/2/3 (thumbs are really upset)

    BBG:
    1- 155 across, could have gone heavier but these were perfect.
    2- 205 across, ditto
    3a- 205(made it but just barely)/195/195
    3b- 115 … wrists are the worst part

    STR
    215/235/255

    CDT
    10+4
    3:39
    10+4
    6:20 KB Swings felt like crap.
    8+5

  28. BBG:

    1.) 165-175-180-185-190 PR
    2.) 215-225-230-235-240 PR

    Strength:
    3a.) 105 x 3
    3b.) 185-190-190 1 miss

    Squat:
    300-315-320

    Cond:

    14+6
    3:45
    11+5
    8:48 KBS got to me today, felt slow.
    6+3

    4/5/4

  29. BBG
    1- all @ 165 lbs
    2- all @ 205 lbs
    3a- 165
    3b- 140

    Strength
    all @ 225

    Conditioning
    I totally forgot to look at the clock when i did this but had a fast ass training partner who is a gymnist and i pushed hard trying to catch him.

    4 strict + 17 kipping ( i could kip the fucking world)
    No clue, sorry

    3 strict + 18 kipping
    No clue, sorry

    3 strict + 19 kipping

    sub 16 minutes finish

  30. No blocks today so worked from the hang just above knee.

    1) Snatch – 205×2,225×3
    2) C&J – 225×2, 275×3
    3a) Subbed SOTS press due to room issue – 65,65,95
    3b) 205,205,225(4)

    Strength (brutal)

    335.315,315(7)

    Conditioning (weakness work)

    – 10+9
    – 5:32
    – 5+8
    – 8:17
    – 1+ 3

  31. Snatch blocks 60kg
    Clean blocks & P Jerk 90kg

    then worked a bunch and had energy only left for squats after a long day

    BSQ
    225, 245, 265

  32. 29/m/5’11/185
    BBG
    1) 95-115-135-135-155-165-165-135-135(failed 2nd rep at 165 twice, feeling like crap)
    2) 135-165-185-205-225-245-245(failed 2nd rep at 245 and 1st on last try, feeling a little better here)
    3a) 95 (broke up reps)
    3b) 135-160-190

    Strength
    230-250-270

    Conditioning
    3+1
    5:53
    0+1
    7:36
    2+1
    Struggling on HSPU. Hands closer together kills me. I also suck at kipping multiple reps.

    • 1)Knee box Snatch – 5×2 135/155/165/175/185/195(f)
      2)Knee box C and J – 5×2 185/195/205/215/225/235(f)
      3) Push Press 3×5 @ 195

      3×10 Back Squat 255/265/275

      Cond
      HSPU –
      6 strict
      6 kip
      0 strict
      10 kip
      0 strict
      10 kip

  33. BBG
    1) Snatch – 93-98-98-103-108
    2) C&J – 123-123-133-133-143
    3a) 75-75-80
    3b) 93-98-98

    Strength
    Back squats – 190-195-9 reps at 205. Woooww.

    Conditioning
    2 strict + 4 kipping
    3 rounds: 6:52
    2 strict + 4 kipping
    3 rounds: 7:43
    1 strict + 3 kipping

    I’ve gotten used to doing HSPU on the bare floor, so I struggled getting my plate/abmat set up and rhythm locked in. Damn good night at the gym.

  34. BBG:
    1) 155-155-165-165-175*# (Big Double off boxes for me!)
    2) 185#
    (Not enough time for 3a/3b)

    Strength
    195-205-215*
    (This is my Achilles heel… haha)

    Conditioning
    5+15
    ??
    15
    ??
    15
    *Used plates and Abmat but after the first round of the 40/20 my clock (iPod) died so I have no idea what times I had but I was definitely cruising, unbroken on all sets. Strict wasn’t happening after the first 3RFT. But I was never good at strict HSPU’s.

  35. 41/6’2″/205

    Ate something at lunch today that liquified the stomach and caused cramping all day. Almost didn’t follow through with workout. Took it very light on BBG and managed to squeeze through strength and conditioning. Rough one on conditioning. Posting this a day late and feeling much better than I did for this wod.

    BBG: Kept this light
    1) 70kg
    2) 90kg
    3a) 50/55/60kg – went heavy on this and felt slight groin strain on last set of quack walks.
    3b) 50/55/60kg – w/split static press instead of pp

    S:
    115kg (253#)

    C: tough session, kbs were rough
    HSPU: 11+7
    DU/PU: 3:23
    HSPU: 6+6
    DU/KBS: 5:37
    HSPU: 3+4

  36. BBG:
    1.)170x2x2x(1ff)x(1fff1)x2
    2.)200x2x2x2x2, 210×2

    3a.) 120
    3b.) 155, 165, 175x4fx1

    Strength:
    220, 225, 225

    Conditioning: standard HSPU not to deficit
    9+5
    4:39
    7+4
    5:17
    4+6

  37. bbg
    1) 95/105/115/120/120 f(1)
    2) 115/125/135/140/140

    skipped pp and duck walk

    back squat: 160# 160# 160# fail at 7

    conditioning:did with 5 min cap for each work cap session and hspu facing the wall no plates

    6
    2 rds
    5
    1 rd 3 kbs
    0 (fell on my head)

    one of the more painful efforts in a while

  38. BBG:
    1)75/75/80/80/85
    2)95/100/105/105/110
    3a)65lbs
    3b)85/90/95

    Strength:
    140/150/160

    Conditioning:
    0/3 w/25lb plates and abmat
    7:59
    0/3
    7:25
    0/0 lost contact with wall

  39. BBG:
    1) 165lbs
    2) 195lbs then 205lbs for last 3 sets
    3a) 95lbs, 100lbs, 105lbs
    3b) 175lbs

    Strength:
    – 275lbs, 280lbs, 285lbs (7 successful reps)

    HSPUs per set:
    – 7 + 6
    – 5 + 6
    – 3 + 8

    Don’t remember times.

  40. bbg
    1/ 60kg
    2/ 75kg
    kept it light to work speed/tech 60%

    strength
    3×5 hbbs 95kg
    going easy on everything this week 60%

    conditioning
    18+4
    4.24
    10+6
    4.37*
    8+8

    *russian swings only. bicep tendons have been a bit swollen and when i do american swing i tend to pull with my arms more which aggrevates them, especially after the pull ups.

    a bit dissapointed with my hspu and pull ups today.

  41. box snatch up to 185
    box clean and push jerk all at 215

    step duck walk one set at 135

    skipped pushpress and squats

    wod rxd
    24+13
    2:51
    14+11
    6:13 (never missed this many dubz and never had to break up kb swings this much)
    7+15

  42. BB Gymnastics

    1) Snatch from Blocks: Taking it light due to shoulder injury, 95/125/145/160/175
    2) Clean from Blocks: 195/195/205/205/205
    3a) Duck Walk: 95
    3b) Push Press: 175

    Strength

    Back Squat: 235/265/295

    Conditioning

    Total Working Time: 16:17 RX
    11/3
    4:53
    5/5
    7:19
    3/4

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s