121231

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You’re lucky you even got a post tonight. HTTR.

WOD 121231:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#

60 responses to “121231”

  1. Good post coach. Thanks. Interesting method on manipulating the rest variable between sets of oly lifts. Is there still a “turn out” standard at the bottom on muscle ups? I haven’t heard for a while. Thanks.

  2. Looking forward to tomorrow just got some oly shoes got Xmas (Adidas adipower) so looking forward to spending time on the platform. However it will be later tomorrow seeing as I will have to get over the beer I am drinking now while watching the skins here in VA. HTTR

  5. Anyone looking to get rid of a ticket to the Brooklyn camp give me a shout.

    Also to any of the outlaw coaches a while back there was some talk about another website or additional programming just for strength and conditioning and not for the sport of fitness , any update on that??

  6. 1) 5x 80kg, 3×90, 2x 95 (both miss), 8x70kg
    2) 5×105, 3×115, 2×122.5kg (miss on jerks), 8x 92.5kg

    Conditioning
    NO rings at gym, subbed for HSPU
    6:58

  7. Conditioning: 14:07 The rings can not be high enough for me to string multiple muscle ups together feet are tucked under for each rep and have to reset every rep. Anyone have any suggestions?

    • Haha i have the same problem whenever i train at my parents place i do MU starting from tho L-sit…… its interesting to say the least….. not a solution jus thought id put my .02 in u could always hang them from a tree limb

  13. BBG:

    1) 160, 180, 190 (1, f on 2), 140
    2) 196, 220, 220, 171 (wasn’t pretty at 220 so didn’t go up)

    Didn’t get to conditioning.

  15. bbg
    snatch off 240- one miss at 95%
    cnj- off 285- missed both at 95%. Sore as shit. I did saturdays work yesterday.

    cond- 7:35

  16. 2/2/7 (knot in shoulder feels a little better but still like hell)

    went to event at local CrossFit gym today.

    “Murph” chipper style with 20# vest

    46:54 (PR)

    **what’s great about this is I’m 10 lbs heavier than when I last did it and I PR’d by 2:30.

  17. BBG:

    1. Off of 110#, 1 miss @95%
    2. Off of 145#, 1 miss @95%

    Cond:

    15:54
    175# DL, 18 ring dips/18 C2B sub for muscle ups

  20. 1.) Snatch off 115kg. all 5×1, none on 3×1 and 2×1, all on 8×1 – feeling off today

    2.) C&J off 135kg – all done. Pull felt really slow today.

    Conditioning – MU rig is outside, currently raining all day….will see how day clears up. Maybe tonight

  21. BBG: snatch done off of 140#
    Clean and Jerk done off of 170#

    Conditioning:
    12:04 with a red band for muscle ups and the DL was 205#

  23. BBG:
    1) 170,190,200,150 – 1 miss at 190, 1 miss at 200
    2) 205, 230, 245, 180 – 1 Jerk miss at 245

    Conditioning:
    15:32

  24. BBG
    1) 108,122,128
    2) 136.153,162
    Both modified with reduced reps
    Cond.
    12 burp box jumps 30′
    9 jumping mu
    7 dl 275 ub
    13:01

  25. First day using the outlaw way strength/conditioning..pumped to see/feel the benefits.

    Snatch: 5×1@130, 3×1@140, 2×1@155, 8×1@115(full squat)
    C&L: 5×1@180, 3×1@205, 2×1@215, 8×1@160(full squat)
    Conditioning: 12:02 low overhead so muscle ups were strict this time

  26. BBG:
    1) Snatch:
    – 155lbs
    – 175lbs (one slapdick miss but made it up)
    – 185lbs (couple misses but got the 2 reps done)
    – 145lbs
    2) C&J:
    – 195lbs
    – 215lbs
    – 235lbs (2 misses but hit 2 solid reps as well)
    – 175lbs

    Conditioning: 11:28 (Lowered the rings and did jumps into the muscle ups, everything else Rx)

  27. 1) off 235.
    One fail at 95.
    2) off 285
    No fails
    Spectacular day of lifting. Felt crazy fast and in point.

    Cond: 14:10
    About 85%, never tried to redline. Deads this heavy are not my friend.
    1/2/1

  31. BBGym:
    1) Skipped (wrist)
    2) Off of 210 failed at 95%-cleans only

    Conditioning:
    16:32Rx
    Pissed about this time, thought I could go sub 10 or 12 on this. Just didn’t have any gas in the tank, on top of that a sketchy box that I had to fix after each jump, plus time spent in front of a space heater so I could feel my fingers on the MU’s. If you lift in a box or heated area, be grateful haha.

    M/F/S
    3/7/2

  32. Bbg
    Snatch Off 240
    Missed all 95% happy with my snatch today got all 90%
    C&j off 305 missed 95%s got clean on second one got all others…
    Conditioning: 9:44 rx
    I’m sick as shit can’t breath and caughing up a lung…

  33. Snatch
    130 (1 miss)
    145 (two misses, two makes)
    150 (one miss, one make)
    115 (all makes)

    Clean and jerk
    160 good
    180 (1 missed jerk)
    190 (mega fails)
    140 good

    Conditioning
    14:45

  34. Snatch: Based off 143
    C&J: Based of 193

    Cond:
    12:36 (scaled to 3 muscle ups per round, had to leave for work and 9 would have taken me all day)

  35. BBG

    Snatch – Based off 275
    225 5/5
    245 3/3
    265 0/2
    205 8/8 – then PR Power Snatch at 235

    C & J – Based off 317

    255 5/5
    285 3/3
    305 1/1
    Jumped to 320 and hit the clean for a PR but missed the jerk.

    Conditioning

    10:23

    Happy with the day overall.

  36. BB Gym:

    Have been practicing the Burgener Warm-up for the last few days, using a PVC. Coach B says that, if you do the Burgener Warm-up everyday, you’ll have gains in after 4-6 weeks. I’m HAPPY to say that I was able to work my way up to 180lbs, from the High Hang…something I wasn’t able to do 1 to a few weeks ago. Coach Spencer’s “Leverage” blog, was also very useful! 😉 Check yo boi out…

    • Conditioning:

      17:54Rx; Happy with that time…for now! I did mostly singles…with some of the MU’s strung together, starting the 2nd set. It was good learning that my shoulder muscles didn’t fatigue, when it came time to do MUs; I haven’t done MUs in over a month. For the Deadlifts, I rep’d those out with a hookgrip…something I was unable to do several months ago.

      Good way to go into the new year!!! 😉

  38. BBG
    1.) 30/32.5/35/25 kg
    2.) 45/50/52.5/40 kg

    CONDITIONING 14:28
    12 burpee over box 24″
    9 band assisted MU’s
    7 deads 100kg

  39. BBG
    1. 90-100-105-80 (all good)
    2. 12-135-145-105 (1 fail at 145)

    Conditioning: 26:45 Rx
    ***I did NOT care about intensity today at all… because yesterday I couldn’t do a single muscle up, and today, I did 28. Had to rest, took some time (1 every 40 seconds), but knocked them out. That’s 1 New Years Resolution down.

  40. 29/m/5’11″/185
    BBG
    1) 170-195-205-150 (few fails)
    2) 220-250-260-195 (fails on some jerks)

    Conditioning
    13:39 (with jump over the box, not touching top)

  42. BBG
    1) Snatch – 113-123-133 (none)-98
    2) C&J – 148-163-173-128 hit every one and felt awesome (about time!)

    Conditioning
    16:33 with MU progression (ring row to transition)

  43. BBG
    1. Based on 230
    2. Based on 280
    A miss at each round except the 70%
    Cond
    16:33
    Wow my MU were nowhere to be found. I guess those extra pounds from the holidays have caught up to me.

  46. bbg: snatch off of 155# missed 1 at 90 and 1 at 95%
    c &J off of 185 missed both at 95%

    skipped conditioning

  48. BBG:
    1)
    80: 190#
    90: 220# – failed 1
    95: 230# – failed both but got under. Just didn’t stabilize. 1:30 rest pushing it for such a heavy weight.
    70: 170#

    2)
    80: 225#
    90: 255#
    95: 265# failed both, arms were smoked for some reason. I was well under it but arms didn’t commit to staying locked out.
    70: 200#

    C:
    Time: 11:41 – Done with 32″ box jump. Pretty high. Failed 2 muscle ups cost me 40 seconds or so. MU’s are a little rusty.

  49. Snatch work based off of 195#…no misses

    clean and jerk work was based on 245, but felt great when I grabbed the bar so I worked up to a new PR of 260#.

    MeT con:

    7:50

    No MU. Had to sub pull ups and dips

  50. bbg
    1/ the 95% felt good so went for new pb 102.5kg and got it
    2/ off 125kg no misses

    conditioning
    11.51 rxd struggled with mu. ub 1st rnd. then the wheels came off. 4,1,1,1,1,1 with a few fails 2nd rnd. then all singles 3rd rnd

  51. BBG
    Snatch of 102.5kg missed the 95% today
    Clean and jerks of 130kg Only done 80 and 90% as my wrist was feeling funky during them

    Conditioning
    12.00 (subbed burpee box jumps for 24 regular burpees due to cut in foot from glass)

  52. BB Gymnastics

    1) Snatch: Shoulder injury, partial tear in the left shoulder
    2) Clean & Jerk: Based on 265, 215/240/250/190

    Conditioning: 16:05RX

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