130208

Michael Winchester has written a pretty great article on what it takes to make a good coach. Click here to read: The Quintessential Coach.

Also, in case the “younger generation” hasn’t seen it, here’s an all-time favorite featuring Coach Winchester.


This video has nothing to do with anything, but I thought it was cool.

Spencer Arnold – 100kg Deficit Snatch Triple (touch & go):


We are starting a pulling wave that I’ve adapted from a cycle which was written by John Dill of CFSS (aka Outlaw 1a). There will be some new movements that many of you may not be familiar with. Please take the time to watch John’s instructional demo videos which will accompany each movement. Also, with this amount of pulling and posterior chain loading, please make sure to get the midline/recovery work in as well.


WOD 130208:

Strength

1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Midline/Recovery

3X20 Reverse Hypers – medium, rest 60 sec.

99 responses to “130208

  1. I’m away at school and the gym I train at does not have chains. Is there anyway to get a similar effect without the chains?

  2. Bench question. 25% max weight hanging off the bar at lock out, correct? How much slack? Should the majority of the chain be hitting the floor at the bottom, or should it all stay off the floor for the whole rep? New to this, but pumped to try.

  3. Just wondering when you plan on getting the programming up earlier for as Aussies/Kiwis? Been following 1 day behind like you said but would be handy if you could get the post up 1 day earlier in our timezone. E.g I would have got this in my email last night to do this today instead of doing this on Saturday..
    Thanks

  4. So I have a small delima. The gym that I go to doesn’t have a reverse hyper machine. I know I can’t be the only one that has this obstacle in their way when it comes to following your programming. I have always dropped that part of my work out when you program them in. I hate doing this but I don’t know what my options are. I know the simple answer to this problem is buy a reverse hyper. That just isn’t an option right now as they are not free(or close to it) and I am at a small gym. Is there a substitute movement that will still target the same muscle recruitment?

  5. Hey Coach (or anybody really),
    Stupid question and I know that the correct answer should be “Buy chains”, but I’ve gone TDY for the military this month, and I am wagering that the fitness center isn’t going to be keen on me bringing chain in. Any suggestions as to what I can do instead? Thanks in advance.

    • If you don’t have chains you should probably quit outlaw or just do your bench work “strict” don’t want to kip your bench aka “hitemp bounce house” you know it’s for fitness not competition….

  6. That’s what you get for programming different shit.

    USE YOUR BRAIN AND FIGURE SOMETHING OUT YOU DUMB MOTHER FUCKERS!!!

  7. I really enjoy the kindness everyone exhibits on the site. Probably the same d-bags that everyone avoids at their box.

  8. Strength
    1a) 205kg
    1b) 90kg + Chains that weren’t heavy enough. (bar weight >50%)

    2a)Bodyweight
    2b)Bodyweight

    Cond
    7 MU +20 Burpees
    5 + 17
    4 + 17
    4 + 16
    4 + 10
    3 + 14
    3 + 13

    Midline
    No Rev Hyp
    Played around with GHD band reverse hyper-y things.

  9. Wait…how do I know how much the chains weigh? Is it their weight off the bar or on the bar? Oh and how much of the chain should be touching the floor when I start? Oh and one more thing did they invent answers to all this in a cool website called Google?

  10. 1a) #335
    1b) #115

    2a) Bodyweight
    2b) bodyweight

    reps= 53,49,53, 48, 50, 50, 52

    ran out of time. had to go to work before hypers

  11. 1a) off 470
    1b) off 300

    2a) 25lbs, 25lbs, 35lbs
    2b) bodyweight, bodyweight (over under grip), 20 pound vest (over under grip)

    Cnd –

    7MU + 23 burpees
    5+20
    4+18
    4+18
    3+17
    3+16
    2+16

  12. deadlift 315, need to either get some chalk or a stronger grip, probably the latter
    bench 135+bands

    pullups bodyweight, tried a set with 10pounds but had no explosiveness on the way up
    ghr 5pound plate

    conditioning
    FML, DU’s and MU’s are my weaknesses, but thats what im here to work on
    DU’s were very broken which im disappointed in. couldnt get any bar MU’s cuz i havent developed the proficiency yet to do em when im gassed
    heres my burpee scores
    24,17,20,17,17,16,22

    total 7barMU attempts+133burpees

    reverse hypers with miniband

  13. 1a 200 hook, 200 hook, 200 mixed grip, 200 straps, 180 hook, 180 hook, 180kg hook. Cut weight as my lower back was all over the place
    1b 7 x 3 ring press ups with 20kg vest

    2a 3 x 5 @ bodyweight
    2b 10 @ bw, 5 @ bw + 5 scaled with purple band, 10 @ bw

    Conditioning
    2, 24
    3, 21
    2, 21
    3, 20
    3, 20
    3, 19
    2, 20
    Total 18 + 145

    Reverse hypers on ghd @ bw

    MFS 366

  14. 1a) didn’t realize it was superset.. Off of 540 so it was 465 that was heavy.
    2a) maxed missed last max day so 275lb

    1b) 25lb
    2b) 25lb

    Cond
    7+22
    7+14
    4+18
    5+15
    4+15
    4+16
    4+19
    Midline-120lb
    Wow tomorrow is gonna be rough fun day…

  15. 1)a) 130 KG
    1)b) 90 KG + band (10 Kg at the top)

    2) 3×5 Pullups @3113 tempo (+ 7 KG vest)
    3×10 Hip Thrust @30 Kg

    COND.
    Did bar MU
    7+20
    4+18
    5+11
    5+14
    4+6
    2+15
    0+18
    Total 27 bar MU + 99 burpees = 126 rep

  16. 1a off 460
    1b off 275

    2a 26
    2b 15 … holy crap, struggled last set, rested between final 5 reps

    COND

    7/17
    5/18
    4/17
    3/18
    3/15
    4/17
    3/17

  17. Another team competition tomorrow so resting today but I am bummed to be missing another pulling day. After this weekend I will be hitting every day as written.

  18. 1a Off 425, mixed grip
    1b No chains, used 75% (215) bar weight, plus green bands attached to KB

    2a 1 set @ 35, 1 set @ 25, 1 set@ 25 with reverse grip
    2b 25, 30, 35

    Conditioning
    2, 24
    3, 17
    3, 17
    2, 17
    3, 15
    3, 15
    2, 18

    18 + 123

    Recovery later

  19. Strength
    1a) 365lb
    1b) 235lb + 30lb *band tension
    2a) 25lb
    2b) done

    Conditioning
    *Substituted regional standard hspu for MU, then switched to L-pull-ups for last two rounds because the eccentric portion of the hspu was getting dangerous for my head.

    Burpees
    28
    13
    16
    12
    10
    17
    18

  20. Strength
    1a) 405lb
    1b) 140lb + 70lb *KB+band no chains*
    2a) 35lb
    2b) 35lb

    Conditioning
    7+24
    5+20
    4+22
    4+20
    4+19
    4+18
    1+20 (Ring slid down about 3in during the first MU damn near flew off the rings)

  21. 1a) 255
    1b) 85 + bands

    2a) 5, bodyweight x 2
    2b) 10 all

    Ccnd
    1, 15
    2, 15 – first time ever doing more than 1 in a row!!!
    1, 15
    1, 12
    1, 14
    1, 13
    1, 15

    midline- done

  22. 1a) 390
    1b) chains were 36lbs total so I used 195lbs on bar weight to compensate

    2a) 53, 45, 45
    2b) BW, BW, 15lb

    Conditioning: (strictish MUs..bent legs, low overhead)

    7MU + 27 burpees
    3+21
    4+17
    4+15
    4+16
    4+15
    4+17

    My hammys may not be functional tmro yeeee! Solid week.

  23. 1a) 140 kg (Based of 165 kg 1RM)
    1b) 45kg of weight + 24kg of kettlebells on bands (Based off 90kg 1RM) (The KB’s touched the floor at bottom of bench)
    2a) 2 sets tempo @ BW, 3 sets regular strict pull ups @ BW
    2b) BW
    Conditioning – MU= 7(PB),3,4,4,3,4,4. 92 Burpees all up

  24. Str-

    1a) 365#
    1b) 140# + black & red bands in place of chains

    2a) 12 kg
    2b) 8 kg

    Cond-
    7+26
    4+21
    2+19
    2+18
    3+17
    2+23
    1+28

    *our ceilings are only roughly 9 1/2 feet high so basically all strict MU but regardless need to get better at putting more together

  25. 1a) Scaled down to 465, off 555. felt heavy
    1b) 225 at the top, 185 + 40 in chains, felt light today. Shit I goofed the math. Should have been 245 on top. that’s why it felt so goddamn light.

    2a) just bwt
    2b) just bwt

    Cond: Couldn’t get a single MU today, did big swing/ hips to rings pulls

    7-0
    7-8
    7-8
    7-10
    7-12
    7-14
    7-14

    no reverse hypers

  26. Strength:

    1a) 460; based off 540…got someone to keep an eye on my descend.
    1b) 170 + chains; based off 340.

    2a) 25
    2b) 25

    Cond:

    0/10
    0/21
    1/21
    0/17
    0/9
    1/21
    0/7

    Midline/Recovery:

    Good Mornings @ 135

    1/2/2

  27. mu progression work- done

    strength
    1a) 210#, couldn’t do the 85%
    1b) 65# on bar plus chains
    2a) 5#
    2b) 10#

    cond
    subbed chest to bar for mu’s

    midline/recovery
    done w/50#

  28. Strength:
    1a) Off of 425-only have 340 in weight so I threw on my new chains, so it was 380 at the top. Who else had bloody shins after this?
    1b) Off of 215-chains are BA

    2a) 15, 10, 10
    2b) 3×10 straight leg DL: 185

    Conditioning:
    5+20
    1+21
    2+23
    2+16
    2+15
    2+15
    2+14

    Midline: forgot/no reverse hyper

    M/F/S
    2/3/3

    While everyone was buying provisions to survive the blizzard this morning, I was out buying chains for competitive exercising, love my life.

  29. Deadlifts- 195 (fuck me dead lol)
    Bench press- no chain so done 85% 100kg

    Strict temp pull ups- 12kg
    GH raise- BW

    Conditioning
    4+25
    4+24
    3+20
    3+21
    3+20
    3+20
    2+20
    Total MU 22 total burpee 150

    Midline done on GHD with light band

  30. Deadlifts: 255
    Bench Press: 85 on bar + 33 chains

    Strict tempo pull-ups: bw, 5, 10
    GH raise: 10, 18, 26

    Conditioning:
    2, 24
    1, 20
    1, 20
    1, 15
    F, 20
    F, 21
    F, 24

    Midline done on ghd

  31. 1a. 385 lb. not 85% but new movement backed off some.
    1b. 185 then 205 for all rds no chains

    2a skipped
    2b skipped

    Conditioning: did ME CTB pull-ups
    12-18
    13-15
    9-13
    8-13
    7-13
    7-14
    9-14

  32. Strength
    1a) 390
    1b) 145+80 chains

    2a) 20/25/30
    2b) 10/15/20

    Conditioning
    5+14
    5+12
    5+12
    3+15
    3+11
    4+13
    3+16

    Midline
    140×3

  33. decided to be a bad ass and do 7×3 bench at 90% because i dont have chains. I immediately regretted that decision at the start of this workout

    7/27
    7/26
    7/21
    7/17
    5/19
    5/17
    5/21

    I may be really good at muscle ups but my pushups suck and fried my chest real bad. Gotta get those pectorals stronger.

  34. 29/m/5’11″/190
    Strength
    1a) 360
    1b) 125(with blue bands, no chains)

    2a) bodyweight
    2b) 2.5 (I know I suck)

    Conditioning
    2/20
    3/14
    2/14
    2/14
    3/14
    2/14
    2/16
    (only 6th rd of DU broken)

    Midline/Recovery
    6×10

  35. DL- 255
    Bench- 110×4, 115×3

    Pull ups- bw, 10lbs, 10lbs
    GHD- bw, 5lbs, 15lbs

    Conditioning (du, MU, burpees)
    UB, 7, 18
    UB, 4, 16
    UB, 4, 16
    UB, 3, 14
    UB, 3, 17
    14-rope broke-16, 3, 9
    UB, 5, 10
    Total MU- 29
    Total burpees- 90
    Total reps- 119

    Rev hypers- done on GHD with band

  36. 1A) 475 (Based off 550)
    1B) 185 with chains (An approximation, but 3 reps were tough)
    2A) 30-30-35
    2B) 0lbs-0lb-10lbs

    Conditioning:
    Got all Double Unders
    1) 7+26
    2) 3+22
    3) 3+16
    4) 3+17
    5) 3+16
    6) 3+16
    7) 3+16

    Totals:
    DU’s:210
    Muscle Ups: 25
    Burpees: 129
    Total: 364

  37. Strength
    1A) 410 (based off of 485)
    1B) 115 + 55 (based off 225)
    2A) 25x3x5
    2B) 10x3x10

    Conditioning
    DNF – Rope broke after round 1

    Midline/ Recovery
    DNC

    M/F/S
    8/8/4

  38. I am doing all of my work at a globo gym, so no GHD, rings, chains, or bands and I have been told on numerous occasions that they don’t like chalk either. But I don’t really care.

    DL: 430#
    Bench: 250#

    Pulls: 25#
    RH: 25#

    Conditioning:

    1 2 bar muscle ups/10 burpees
    2 4/9
    3 4/8
    4 4/8
    5 3/10
    6 3/5
    7 3/5

  39. 1a. 270 (based off 315)
    1b. 95 with chains
    2a. 10-10-10
    2b. 0-0-0

    Conditioning:
    Got all Double Unders (broke on 2 sets)
    1. 2+23
    2. 1+17
    3. 2+12
    4. 2+15
    5. 2+15
    6. 2+14
    7. 1+14

    Totals:
    Double Unders: 210
    Muscle Ups: 12
    Burpees: 110
    Total: 332

  40. 1a) 275
    1b) 225
    2a) BW
    2b) 95 good mornings

    Conditioning – chest to bar + ring dip for MU… still don’t have anywhere for MU
    1- 2 burpees
    2- 4 ”
    3- 5 ”
    4- 2 ”
    5- 2 ”
    6- 2 ”
    7- 4 “

  41. 1a) 315#
    1b) 245# (no chains, no bands)
    2a) 44,44,35
    2b)no weight, 10# on last set
    Conditioning
    7+22
    6+23
    4+25
    5+21
    4+21
    4+20
    3+16
    •got spaced out and only did DU on the first last round.

  42. 1a. 225#
    1b. 75# + chains

    2a. Body weight for all sets
    2b. Body weight x 2, 5#

    Conditioning:
    2/15
    1/12
    1/13
    1/10
    1/11
    1/12
    1/13

    Midline: 3 @ 90#

  43. M/36/6’2″/220lbs
    Been a “follower” for about 6 months. Time to get serious and post. Also, stay a day behind “Aussie style” so I can see what sasser and Zach do and have a baseline for excellence…

    Strength
    1a) 425 mixed (felt easy, took a guess, haven’t maxed in a long time)
    1b) 205 first 6, 225 last (also felt easy, same hear don’t do heavy bench and haven’t maxed for years) used reverse band set up, it took off about 50lbs at the bottom.

    2a)Bodyweight
    2b)Bodyweight (did anyone else feel like there hammys were gonna rip off the bone… Dam)

    Cond, can’t do MU’s for shit and no rings at globo. Subbed C2B
    5 +25 Burpees
    5 + 22
    5 + 20
    5 + 21
    5 + 18
    Round 6 &7 skipped cause I blew up my rt calf doing fkn DU’s

    Midline
    No Rev Hyp, skipped. Tried to salvge calf😦

  44. Played around with the DL
    BP – 115X2, 135X5
    Pull ups – Check, just body weight
    GHD Raises – Check

    Conditioning: MU/Burpee
    1/18
    3/15
    2/17
    3/14
    3/15
    2/13
    3/13

  45. 1a) Top Pul DL’s @ 150kg
    1b) No chains or bands so did Tempo Bench @ 90kg

    2a) 25# / 35 / 45
    2b) 10# / 10 / 20

    Skipped conditioning, was in a rush.

    Reverse hypers – 25 / 35 / 45

  46. 1a) 7X2 Top Pull Deadlifts @ 85%
    265#

    1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains

    155, 165, 170, 170, 170, 170, 170 – no chains

    Conditioning

    7 rounds for total reps of:

    2 minute AMRAP of-

    30 Double-Unders
    ME Muscle-Ups (7 rep cap)
    ME Burpees

    *Rest 1 minute.

    4 rounds: 6 +14, 6 +12, 6 + 10, 4 + 9

  47. 1a) 180kg
    1b) 70kg + bands

    2a) just bodyweight
    2b) just bodyweight 3 x 7. Holy fuck never done GHR before, needed a spotter to help me up and down..

    Conditioning
    7 + 21
    7 + 19
    5 + 19
    3 + 20
    2 + 20
    5 + 18
    4 + 15

  48. Strength:
    1a) 255
    1b) 65lb bar weight plus chains
    2a) strict with no weight/ not 5 consecutive
    2b) 10lbs GH raise

    Conditioning: DU not UB
    CTB pull-ups /Burpees
    6/19
    6/15
    4/19
    5/13
    4/14
    4/17
    5/15
    Total reps: 146

    Midline: 70/80/90

  49. Strength

    1a) 7X2 Top Pull Deadlifts @ 85% – Off of 505, 430lbs
    1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – Off of 235, 120lb + 60lb in chains

    2a) 3X5 Tempo Weighted Pull-ups – with 35lb KB
    2b) 3X10 Strict Weighted GH Raise – 15lb/BW/BW

    Conditioning: Total 19/108
    3/21
    3/16
    3/15
    3/14
    2/15
    3/13
    2/14

    Midline/Recovery
    3X20 Reverse Hypers – 120lbs

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