130121

Well, this has got to take the cake for the weirdest post I’ve ever done. Coming to you live from the Oryx Lounge, in Doha airport, on an Arabic keyboard, with some of the shakiest interent I’ve ever seen. Shit, the whole post might end up publishing in Arabic. If it does, then do a bunch of lifts, and 1,000,000 Burpees for time. (You won’t be able to read that anyway, unless you get a translator. If you do happen to get a translator, then imagine the lulz when you find out that I said to do a million Burpees. I am currently chuckling…in Arabic.)


WOD 130121:

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

7 minute AMRAP of:

Burpees

*2012 Open standard.

70 responses to “130121

  1. BB Gymnastics
    Snatch based off 175
    5×1 @ 140
    5×1 @ 155 failed on 3 reps
    8×1 @ 130 failed on 3 of the squats
    C&J based off 225
    5×1 @ 180
    5×1 @ 200
    8×1 @ 165
    Conditioning
    70

  2. Dumbass noob here.

    Snatch off 115
    CJ off 165 (failed on last two sets so scaled down 10lbs on each)

    Conditioning 70

  3. Haven’t posted in a few days, had a completion Saturday so I’ve rested and done some easy WODs.

    Cleaned 160 in the competition in the 2nd WOD. When I started outlaw a little over a month ago I could only clean 130. It’s obviously working.

    BBG:

    1. Off 115# no misses

    2. Off 150# no misses

    Cond:

    93 burpees

  4. Bbg –

    1) off 270

    2) off 315

    Cnd –

    109 – significantly less than last year. Bit concerned with my performance.

    • Just wondering what pacing strategy people find most effective for 7min burpees? Go out hard then settle or maintain steady pace right from the start?

      • last year I did the burpees twice. the first time i went out hard and the second time i paced and attempted to maintain. I ended up with the exact same damn number both times.

  5. BBG
    1. based off 110
    2. 95/105/95 (very sore)
    Conditioning
    practiced wod for comp next week
    6 min AMRAP
    10 DL 155#
    unbroken HSPU

  6. Off 240
    Off 305
    Conditioning 121 up three from last year! And felt a hell of a lot better than last year.

  7. bbg
    1)195, 215, 190 no misses
    2)235, 265, 220 no misses
    cond
    111, 1 more than last year
    significantly less coughing and general death feeling afterwards, the fact I can type right now is proof

  8. I just started the Outlaw program, and I was gonna try it for a few weeks before deciding whether I was going to stick with it or not, but you had me at “go fist yourself.” Loving it so far, and feeling stronger everyday.

    bbg
    1) off 160lbs
    2) off 200lbs

    conditioning
    106, 12 better than last year

    1/6/3

    • Waddup Ry-Dog!? I knew you’d love this shit!

      I don’t normally post because I haven’t been consistent enough yet, but what the f.

      BBG: Low back having issues so I stuck to Snatch only @80% (off147#, yeah, yeah, I know! I’m workin on it! Lay off me!) Did 10+ singles trying to force my sorry ass into the full squat position (my 1rm is a pwr snatch) and hang out there for a 3 – 4 count before standing up with it then hold the standing position for 3 – 4 before dropping the weight.

      Conditioning: 100 on the nose. Didn’t do it last year.

      MFS: 5-8-3

  9. Hey, I’m going to be in Austin thurs night thru Sunday. Are there any outlaw friendly gyms in the area? Thanks -kt

  10. BBGym:
    1) Off of 160- one miss at 90%, made all lifts.
    2) Off of 210- two misses at 90%, made all lifts.

    Conditioning:
    114

    M/F/S
    2/2/2

  11. Snatch % based off: 195

    Clean and Jerk based off: 260

    No misses

    No conditioning did a hundred burpees for fun yesterday.

  12. BBG

    1) Off 275
    2) Off 325

    Conditioning

    109 (9 less than Open but shoulders pretty smoked)

  13. 1) off 235
    No fails. Couple of sloppy reps but over all good day
    2) off 285
    Same as snatches. No fails

    Cond:
    108
    7 reps off last year. I’m happy since my quads gained 4 lbs each since last year.

    2/2/2

  14. Snatch off 195, 1 fail at 90%
    C&J off 260
    103. Exact same as last year. Blah. Not what I was hoping for, still sore from Cindy.

    Definitely didn’t feel the Bataan death march that I did doing this last year. That was at the time the hardest workout I’ve done and took days to recover. Tired after this, but just another hard outlaw workout. I’m thinking Rudy gives us each open workout from ’12 everyday this week just to be an ass.

  15. Wondering if someone could lead me in direction of how the heck to implement prilepin’s chart in working across different %. ie if you wanted to program sets in multiple percentage ranges. thanks in advance.

  16. BBG
    1) off 195# failed 1st rep @90% got the rest fairly easy
    2) off 235 jerks not a issue, but I still suck at squat cleans got 1st rep at 90% failed remaining. 4

    Cond:
    90 rx. 4 less than last years open.

  17. BBG
    1) off 200, one miss at 90%
    2) off 265, very strong

    Conditioning
    120, up 6 from last yr … and felt better

  18. Snatch
    5×1 @ 205
    5×1 @ 235 2 fails
    5×1 @ 185

    Clean no jerk
    5×1 @ 240
    5×1 increased by 10 each lift starting @ 275 ending with 305 (pr) failed @ 325
    5×1 225

    Cond
    83 quads were dead, 3 less than last year. Terrible!!

    Then ran 2 miles for fun!

  19. BBG:

    1)Snatch – 4/5 @ 180, 4/5 @ 205, Power(4/4)/Squat(4/4) @ 170
    2)Clean – 4/5, Jerk – 3/5 @ 210, Clean – 5/5, Jerk 2/5 @ 235, Power(4/4)/Squat(4/4) @ 200

    Cond:

    108 Burpees

    Great training day!

  20. 1) Off 235. 185-215-175. disaster today. made a mess of the %’s. missed a lot
    2) Off 285. 205-215-195. Way under % today. All power cleans, trying to work around some wrist issues.

    3) Leisurely 81 reps.

  21. BBG:

    1)Snatch – 5×1 @ 98, 5×1@113, 8×1@93 (felt really good)
    2)Clean and Jerk – 5×1 @ 123, 3×1@138 (missed #4, skipped #5, 8×1@113 (felt really crappy)

    Cond:

    100 Burpees (really pushed the last minute to get 100. Didn’t do the open last year, so nothing to compare to)

  22. BBG
    1) 113-123-103
    2) 148-skipped 90%-138

    Conditioning
    98 (6 less than 2012 Open)
    Lost my head as soon as the clock started and had no pace what-so-ever. Learning experience for sure.

  23. 130(5/5)-145(1/5)-120(7/8)
    160(5/5)-180(5/5)-150(8/8)

    Did Friday’s conditioning
    129 kb sn
    3:28
    Approx 45 reps- ripped my palm open and switched to s2oh on my left
    1:38

  24. Olympic Lifting [x=hit / o=miss]
    1) Snatch off 170
    -135 [xxxxx]
    -155 [xxoox]
    -125 [xxxxxxxx]
    2) C&J off 230
    -185 [xxxxx]
    -205 [ooooo] didn’t attempt jerks, hit all cleans
    -175 [xxxxxxxx]

    Conditioning
    114

    M/F/S
    2/4/4

    on a side note I will not be working out at 2300 ever again

  25. BBG
    1) 200, 220 (hit first 3, last two missed behind), 185
    2) No jerks- 245, 275, 240
    Cond- 86, 12 less than the open

  26. BBG:
    1. 95 (failed on 1st) – 105 – 90
    2. No time

    Conditioning- 89, more than the open but less than I expected.

    Too many meetings today, couldn’t get C&J in.

  27. hadn’t done any 1 rm in a while
    1) snatch 160# 5# pr
    2) clean and jerk 170 15 off from pr, felt terrible so stopped

    conditioning rx
    106

  28. BBG
    1. Based on 220 lots of misses at 90% but got 4 reps total in the end
    2. Based on 275 felt almost too easy
    Cond
    98 Man I just am no good at burpees.

    2/6/8

  29. bbg
    1) based off 180# missed at 90% once
    2) based off 240# missed at 90% twice

    conditioning
    119 reps 8 burpee pr

  30. Just hit a max for the day in Snatch and C&J (wasn’t feeling too flash and percentages would of smashed me up further)

    Snatch – 90kg both Power and Squat. PR for full 100kg
    C&J – up to 110kg and felt really shit so left it at that. PR is 125kg

    Burpees – 121 (PR by 3)
    Wasn’t in comp so didn’t lose my shit for extra reps in final 45 seconds which I think will yield a couple more. Plus some more conditioning in coming weeks and if this workout turns up again should be gravy for 126+. Happy enough with that for now.

  31. BB Gymnastics

    1) Snatch:
    5X1 @ 80%, 125#
    5X1 @ 90%, 145#
    8X1 @ 75%, 120#

    Conditioning

    7 minute AMRAP of:

    Burpees

    90

  32. BB Gymnastics

    1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – Taking it light, shoulder injury, 140/155/130
    2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – 215/240/200

    Conditioning
    97 Burpees

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