>Two (maybe three) “Para Bellum Series” dates will be up tomorrow, along with hard dates for the Regionals camps. I’ll go ahead and prepare you now for the PBS announcements; one will be VEGAS at the end of September, and the other will be a second Denver date the first weekend in November. For those of you looking at dates which have already been posted, Sarasota only has two spots remaining, and Green Bay is down to single digits as well.
>In celebration of our Facebook page hitting the big 20,000 today, we are giving everyone a discount on all Outlaw gear. Head over to The Outlaw Gear Store, and enter the code 20000 for a discount on all merchandise.
>D-Rob (Derek Robinson) – 280# Snatch:
WOD 130410:
Tests
1) 15 minutes to establish a 1RM Push Press.
2) 30 Muscle-Ups for time.
*Notes: Strict 6 minute cap. Rest 10-15 minutes before starting #3.
3) Run 1 mile for time.
The Outlaw Way 
Wow… he’s pulling 280 with that early arm bending, just imagine what he’d get up with better technique
That is better, believe it or not.
Enjoyed the camp this weekend. Good shit. The lectures where above and beyond what I expected. It’s nice to know why this works so well. And I PR’d on both my lifts, worth it.
Anyway I could get my C+J PR video?
Drob is so strong….Muscle snatched 280 lol
Ya that’s not a muscle snatch, but he is strong.
I’ll have to come out of my garage for this Vegas camp.
You should put on some pants too.
made me lulz
What time will registration for the camp in Denver go live tomorrow? The last one sold out so fast I want to make sure I can grab a spot!
Around noon Brian.
I am trying to find the discount part on the store site, but its not available. Can you please direct me to it.
Been traveling the past few days so I am combining 3 days of work into two days… 3 PR’s Today.
HBBS:390#, Strict Press:205, Push Press:265
didn’t plan on doing any strict pressing, but 205 felt too good in the front rack of my push presses so I had to hit that PR before moving up in weight (BW:185)
For more detailed log: sdsprp.blogspot.com
Dj
A bunch of us lurkers would buy the hell out of the Outlaw stuff if it was stocked- supplies runnin’ low over there.
Deployed military starting to follow the Outlaw Way!!! FIRED UP!!!
Awesome, and thank you for service. Stay safe and get SAF.
D-Rob
1) 120kg PR by 10kg
2) 4:33 PR by 25 seconds
3) No time earlier, will do this afternoon…
3) 5:25
PP 170#
5 mu… got my first one today
Mile 7:50
1) 225lb (10 lbs under PR, shoulders shot)
2) 20 mu accumulated in the 10 min before and after run (Mike Poppa fixed my muscle ups this weekend!)
3) 7 min-ish
for the push press, can we take the weight from a rack or should we be taking it from the floor?
1) 255, 5# off
2) 3:05 9 sec pr (ripped hand was a tad problematic)
3) 6:20. :20 pr. Have a bit more
BBG:
95-100Fx3 (=PR, no new one)
Cond:
1) 22 in 6 minutes. EMOM 5 muscle ups, missed set 2, reset with 90 sec break.
2) 6:50 (-9 sec PR, but still poo)
M/37/210
185-205 So PP started off feeling good, so made a 30 lb jump to 235 missed, the it was a shit show after that missed 225,220,215,210.
Muscle up. Got 10 in 6 min. Not feeling fluid this am. 30 rep is 9 min.
Run this afternoon.
1.) 235,245(f) 10# PR
2.) 4:42 (these felt harder from push press)
1) 205lbs. (10lb. PR)
2) 5:11 (PR by over 3 minutes)
3) 6:23 (about 30 seconds behind my PR. Oh well)
1. 305 (40lbs PR!) – I had a incredibly weak knee that I’ve been working through, before I started Outlaw in November my squat was only 185.
2. Done
3. 9.35 @ 145.
Crap. This was supposed to be yesterday’s workout post.
1) 215, 30# PR
2) 27, still a PR. Triples until 21 and arms went.
3) 6:03, 9s PR and possibly my fastest mile in 15 years. had to dodge the same car 4 times, might have had sub 6. I can dream.
Any outlaw friendly gyms in South Lake Tahoe?
I can’t speak for so. Lake but in Reno you could come throw down, it’s about an hour drive tho.
I’ll be around on Saturday. What box?
1) 245#
2) 5:32
3) 6:40 – would like to see :30 improvement in the near future with both the muscle ups and the mile
1.) 235#(20#*PR)
2.) 21 in 6:00
3.) 6:13
1) #195(10# PR)
2) 24 in 6:00
3) 7:29
225 5#pr
15 bar mu’s in 6min
7:34
Push press, 260, 15# pr
205#
2:56 30 Bar MU. My college rec has no rings 😦
7:35
1) 85kg (PR), stop there because of low back “pain”, have 90kg for sure.
2) 23 in 6:00
3) 6:18
1) 225#… 20# PR
2) 5:45… our box has ceilings that are just under 10 foot high so out rings have to hang from that, have to bend our knees back to hang from the rings making them basically strict MU so not to upset with this.
3) 6:31
1)245 post shoulder injury PR
2)6:06 PR couldn’t stop at 29
3)6:56 1st sub 7 mile in 32 years of life
Push press- 236 PR
30 MU- 5:26 (previous PR 4:30)
1 Mile Run- 4:50 holy shit balls. I ran 4 full laps around our gym and parking lot; each are supposedly 1/4 mile. Run 6 min miles verry regularly but damn.
Tests:
1) 205(20lb PR)
2) 28/6:00 30/6:28-can’t find the last time we did this, deff a PR by a lot though.
3) 6:37 (17sec PR)
205 pr
4:34 pr
6:36
Quick question for anyone who cares… I have been following CF.com for about two years and switched to Outlaw about 4 months ago. All my weights have gone up except for my f’in squat. Should I add more squats or keep following The Outlaw Way and pray for improvements?
I’m in the same boat but the quality of my front squat has really developed. I started following about 6 months ago and went from 300-315. The increase was just around the 5 month mark. What I did notice is I am way more efficient in heavy cleans and any WOD that requires any kind of squat. Looking back I had a shitty F squat…
True, I am more efficient at lower weights and my Clean and Snatch have increased by 20lbs each. Problem is I can clean more than I can front squat back up.
You can add extra squats if you want. I think the problem with messing with TOW is that it is designed with the limited conjugate method. Maybe add an extra rep to all the squats but don’t add extra sets, I’m pretty sure that will start throwing the template off. Or just wait…
I would only add a few pounds to the written percentages assuming you still have technique at the added weight. Extra sets or reps are going to probably fry your CNS.
Push Press 155 (5 below PR)
30 MU: 5:22 (4-3-3-3-3-3-2-1’s) (Jess Estrada got 4:57)
Mile: 6:40
Strict Press – 205 , 5# PR
Push Press – 275, 10# PR and just missed 285
MUs – 5:28. Huge PR and can still do it faster.
Mile – 5:58. Best I have felt running in awhile.
Fucking knee is tweaking out.
Pp- 255 tied pr
Mu- 3:24 meh
Subd 150 cal airdyne test for mile
4:12
2/4/8 (knee)
Push press:165#
My foot hurt (again) when I jump down from the rings, so I stopped it. I felt good yesterday (triple unders), but it really hurt after MUs.. I’ll try this test once my foot feels better!!
210#(25# PR)
0 m/u
6:40 run
I hoping that having done 13.1 on Monday and torching my shoulders had some effect on today.
1) 235 easy/ 260 (f)/ 255(f) x3 just couldn’t get past the sticking point.
2) 6:17 … was done 24 at 3:17 and took 3 minutes to get the last 6. second time in a row that has happened.
3) I didn’t run.
1) 265
2) 5:53
3) 6:44
1) 215
2) 23 in 6 min.
3) 6:43
PP 235 not PR
30 mu: 4:38PR 14 in a row PR
mile 6:38 steady pace
1) Push Press – 295
2) 21 MU
3) 7:24
1) 300
2) Class was in way of rings…no MUs
3) 7:23
1) 275 lbs (either tied PR or 10 lbs off, can’t remember)
2) 4:09 PR
3) 6:24
1) 150, PR
2) 6 MU completed
3)6:51
Push Press – 155 (15 # PR I believe)
MU – 15 in the time cap
Mile – didn’t time.
1)210
2)5:58
3)5:43
MFS 2/2/2
205 PP. 5#PR
5:41 for MU’s on the bar. No rings.
8 minute mile. Wtf
1) 260
2) 3:00 – ~30 sec PR, first time doing 30 for time on high rings
3) 5:40 – literally zero warmup, just out the door. Lungs were fine, legs probably could have used a warmup. Have a sub 5 in me.
Push Press: 275 (10lb PR)
30 muscle ups: 5:20
1 mile run: 6:15 (done on treadmill)
140
6 minutes of banded MUs. I didn’t count how many.
No run… yet, may do in a bit.
6:30 on the run. I ran with my dog, so that either sped me up or slowed me down.
1) 162.5
2) 16
3) 7:25
Push Press: 165
21 Muscle Ups in 6 minutes
1 mile run: 7:12 (PR by 13 seconds from my time in 7th grade, 12 years ago)
M/34/5’8″/175lb
-PP 215lb (10 lb PR!)
-30 MU (no rings, subd 2:1 pull ups, dips) 2:42
-6:25 mile
Push Press: 140 (+5)
Muscle Ups: worked form
Mile: 7:59
PP: 105KG
MU—–
Mile 8:50 I sure do hate running
BBG
1. 205
Cond
1. 5:26
2. 7:25 slow
2/4/2