130507

>We should have the final two 2013 Parabellum Series camps posted this Wednesday. It’s looking like NorCal and Ohio will finish out the year, then we’ll start working on the 2014 schedule (Hawaii? Another visit to Oz?).

Just to give those of you who are interested in any of the current camps an update, all of the current roster of camps have less than 10 spots remaining. It’s looking like Vegas and Finland will be the next sellouts, so if you like gambling or the arctic circle, you better act fast.


>Phil Kniep – 3 pos Snatch @ 230#:


WOD 130507:

BBG

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

*UPDATE: For Regional competitors, make these 5/4 Burpee Muscle-Ups EMOM; however, the 3 rounds for time portion should not be Burpee Muscle-Ups.

EMOM for 5 minutes:

5/4 UB Muscle-Ups

-then (rest 2 minutes)-

3 rounds for time of:

Run 400m
7/5 Muscle-Ups
21 KBS 32/24kg


Extra 130430:

GROUP #3 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups

64 responses to “130507

  1. I notice there are three groups, where could I find info regarding the differences and to which group I would belong?

  2. Anyone have advice for shoulder mobility improvement / getting comfortable at the bottom of a squat and making your torso more erect? I saw the Bob Takano article a while back, and tried doing some squat overhead presses and can barely do 45# even though I snatch 200. Moreover, even when I do the 45, I find my torso is collapsing forward as opposed to staying vertical.

        • The lacrosse ball opened up my shoulders unlike any other mobility work has. Check out Kelly Starrett stuff

        • Lots of things you can do to open up that overhead position. Work mobility on your thoracic area (upper back, front and back). Use a foam roller to lay down on and roll out your back. Do stretches to loosen up your chest/front shoulders. Use a lacrosse ball to smash out your traps, back, and chest. Load a barbell on a rack and get underneath it where the barbell is smashing down on your traps and reach overhead. Use the lacrosse ball to work on your lats and loosen those, too.

          You probably also need to stretch/mobilize your hips/glutes/hamstrings/quads to hold that bottom position.

          Obviously theres a lot of things that can affect the bottom of the squat, its requires a lot of mobility to be fully erect in that position. Look up those key words in what I just typed on mobilitywod.com and you’ll find a ton of videos to mobilize specific areas. Definitely want to start with the basics and just stretch, though. Hope this helps =)

  3. Regionals Competitiors:
    Not sure if you guys noticed, but you should set the height of your rings for the burpee muscle ups at 82″ for women and 88″ for men (measured from floor to the bottom of the ring).

  4. BBG
    1) 80kg, made all lifts, Felt good.
    2) 100kg, made all lifts, Felt good.

    Conditioning
    EMOM – done, got all muse ups
    -Rested 2 Minutes
    WOD
    11:53

  5. BBG
    1) 60 kg No misses
    2) 70 kg No misses

    Conditioning
    EMOM MU – No misses

    Rest later today

  6. 1) 65kg
    2) 75kg

    Conditioning:
    1) 1 MU + 4 ring pull ups (got my first set of UB MUs)
    2) 17:05 (1 MU + 6 ring pull ups)

  7. 1) 9/9 @ 170lb
    2) 9/9 @ 225lb (very rough)

    Cond:
    Muscle Ups
    5-5-5-4-5 (all unbroken but didn’t stick strictly to the EMOM… rotated through with partners. This is getting a hell of a lot better)

    rest later this evening…

  8. Still new to outlaw, so sorry to ask but what does the 5/4 in the UB muscle mean? I know ub is unbroken. Says it again in the conditioning wod with 5/7. Thanks again

  9. BBG:
    1) 190 lbs
    2) 235 lbs

    Conditioning:
    EMOM 5 Burpee MU’s – 5, 5, 5, 5, 4
    I think the taller guys will have a slight advantage on these. At 88″ I had to make a slight jump to get a good grip on the rings. This also resulted in the rings swinging around when coming off them. Being a stubby bastard sucks.

    *Rest 2 Minutes

    13:04

    Extra Group #3 Conditioning this evening

  10. Need some confirmation: it says for muscle ups at regionals 88″/82″ from the floor to bottom of ring… But mentions a safety mat on top of the floor? Does anyone know the thickness? If its a standard safety mat I’m guessing 2″ thick? Making the ring height 86″/80″?

    • Ah, good catch – I did not notice that.

      It does say that it will be 88/82 inches “from the bottom of the ring to the floor beneath the safety matting.”

      I am guessing they will use the same mats they did last year… and I am pretty sure is this:
      http://www.roguefitness.com/rogue-comp-matting.php

      Thickness is listed at 1.25″. So that would put your ring height at 86.75″/80.75″.

  11. Bbg –

    1) 205
    2) 225

    Cnd –

    Burpee mu’s done – roughly 35 sec each round.

    11:03

  12. BBG:
    1. 90#
    2. 115#

    Cond:
    First round Rx then did pull ups and ring dips.
    Didn’t time, still getting used to muscle ups.

  13. Snatch complex at 95
    Clean complex at 110
    Lifts felt great today
    Cond
    15:47
    Felt nauseated the whole time. Not good

  14. 1) 155
    2) 180

    No fails but snatches felt like shit today. BtN PP easy.

    Cond 12:53

    Emom MUs good but final set was 3-1-1. Otherwise no fails and no singles in the wod. 46 MUs in a day is a PR, I am usually done after 30.

  15. m/34/5’8″/170lb
    BBG
    1) 140
    2) 175
    No fails
    Cond:
    – 20 WB
    – 40 PU
    – 20 WB
    – 40 Box Jumps
    – 20 WB
    – 40 dips
    – 20 WB
    – 40 KBS 2pood
    – 20 WB
    17:48
    Then 1500m Row cooldown

  16. BBG:
    1.) 180 no misses
    2.) 195 1 PJ miss behind

    Conditioning:
    1.) 5, 3, 2, 3, 2, 2
    2.) 12:21 (MU’s in 4/3 split)

  17. First outlaw session.

    BBG
    1) 65k No misses, felt good
    2) 80k no misses, limit of my touch and go

    Conditioning
    1) 5/3/2/2/2 rest done as ring pull ups
    2) 20:30 MU’s broken as needed

  18. Bbg-
    190
    220

    Cond-
    BMU all 5s made

    Part 2-
    11:23
    4/3 on all mu sets hands torn to shit

    2/4/4

  19. BBG:
    1) 130
    2) 155

    Conditioning:
    P1) 5-5-3-2-4
    P2) 13:54
    -heel of my palms are torn to shit

    M/F/S
    2/4/3

  20. BBG

    1) @155 – bar slipped off my back on 1 set.
    2) @200

    *pretty proud of today’s effort.

    EMOM for 5 minutes.
    30 MU in 5:18 (PR) all sets unbroken
    -then-
    12:07
    I’ve never completed more than 30 MU in a WOD, let alone 51. And usually i die at 24 or 25.

    I fully expected to give it my all today and fail. Not only did I succeed, I PR’d and completed a ridiculous amount of Muscle ups with good transitions. Super Stoked

  21. BBG

    1) 206 – two misses I made up
    2) 231 – two misses I made up

    Conditioning

    P1) Missed 5th Burpee MU on last minute
    P2) 13:05

  22. 1) Done at 120. Felt great.

    2) Done at 155. Felt great.

    Muscle-ups done on bar (no rings).
    Conditioning: Around 15 minutes.

  23. 1) Snatches at 100
    2) Cleans at 115
    3) Muscle up EMOM – Did sets of two instead of four for the ladies. At least I can cycle them now!

    Conditioning:
    16:38 – Did 12 C2B pullups instead of MU (done as sets of 7 and 5). KB swings unbroken for two rounds, 11 and 10 last round. Lost grip.

  24. snatch – missed 4th
    Clean and jerk – had to scale it and didn’t finish
    doing the 20rm hbbs yesterday, gave me a taste of my own medicine, “Don’t deviate from this program”. had no legs today and felt like crap.

  25. BBG 1) 105 complete
    2) 135 complete
    Conditioning: 1)EMOM 5 min 5 UBMU (only got 5,4,3,3,2 unbroken)
    2) 2 rounds 12:01
    Extra: 15:10

  26. 1) 190
    Bar fell off back on third and tweaked shoulder. Just did snatch after that.

    2) 210
    Just cleans.

    2/4/4

  27. K so bad day but ill post anyway. Trying to catch up a couple days so did
    The 3pos sn, felt weak and slow, up to 175.
    Wod: 10min amrap
    6def hspu 6″
    30fr rack lunges 95#
    60 dubz
    Hspu took 7min I’m sure
    3rds+3hspu

    10min rest

    Wod: 5min emotm
    5burpMU (5,5,5,2,4)
    forgot to rest 2min so straight to
    3rds
    500m run with in and out of building.
    7mu
    21kbs 75#

    16:16
    *musta ran to MCDonalds for some fries and milkshake during each rd cause I went superslooo.

    Rev hyper done.

  28. BBG
    1) 120 (added some OHS after the PP for practice)
    2) 145

    Conditioning
    a. did 3 burpee MU per round, took about 25-30 seconds
    b. 10:29 (unbroken)

  29. Bbg –

    1) 185
    2) 205

    Both felt really good today

    Cnd –

    5,3,3,4,4,3
    Not happy with this. Could not hold hook grip after the 3rd rep.

    Cnd – Done as a separate workout

    11:31

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