130515

Oh my. I can barely control my excitement. I feel like it’s Christmas Eve, and I know there’s a new Colecovision waiting for me under the tree (yes, I’m that effing old).

Here’s the first screenshot of the new TheOutlawWay.com…

20130514-142351.jpg


WOD 130515:

BBG

1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean Pulls.

Conditioning

3 rounds for time:

Run 400m
3 Rope Climbs 15′
7 Axle Power Clean & Jerks 175/105#

*Notes: If you do not have an axle, use a barbell with 205/135#.

Strength

1a) 3X20 GH Raise (unweighted) – rest 45 sec.
1b) 3X25 Reverse Hypers – light, rest 45 sec.


Group #1 Work – 130515:

Rest day.


Extra 130515:

GROUP #2 Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

GROUP #3 Conditioning

21-15-9 of:

Deadlifts 315/205#
Box Jumps 30/24″

For time.

GROUP #4 Conditioning

For total working time:

4 X 50′ Walking Lunges (front rack) 185/120#

Rest 1:1

47 responses to “130515

  1. Group 1 – Last day of team workouts before the weekend.

    OHS work from the ground up to 230 (easy).

    Then team event #6 w/ fat grips rather than axle.

    10:22 today. Over a minute fast than Saturday.Smaller sets on HSPU.

  2. NEED HELP!!! im having a lot of trouble with catching the snatch in a full balanced squat, i just fall right over when i catch in a good squat position, ive done snatch balances a couple of times but not much, i also have the mobility, its just the catch. should i do snatch balances more often? when should i do them and how heavy should i go? please give feedback, i just wanna get better

  3. BBG
    1) 75, 80, 82.5, 85, 87.5, 90f, 85
    2a) 115 x 1, 120x 3, 100
    2b) 100, 105, 107.5, 80, 80

    Conditioning etc tonight

    • Conditioning
      14:05 (Subbed rope climbs w/ 6 strict pull ups and 68kg axle)

      Group 2
      8:33 Rx

      Strength
      2 sets
      1a) 10 kg hip extension
      1b) 30 kg

  4. 1) 90-95-97.5-100-102.5-100-100
    2a) 140
    2b) 110

    Cond: 12:11 but did 10 chest to bar instead of rope climbs

  5. New site = Hawt. Who knew that when Earnest went to camp it was an Outlaw Camp. That’s one fit goofy bastard.

    BBG:
    1) 265, 265, 275, 285, 295, 305, 315(fail – jerk)

    2a) 365 across
    2b) 325, 335, 345, 355, 365(f)

    Conditioning:
    13:52
    With makeshift axle bar and approx 17′ rope climbs

    Extra Group #3 Conditioning this evening.

  6. M/37/210
    So hit 2 rounds of metcon with 12 foot rope so hit it 4 times per round. Then c/j work with 205. Capped it at 15 mins as that’s all I had time for.
    Then midline work completed.

  7. BBG
    1) 90 – 120 kg PR🙂
    2)a 120
    b 110-125 (smoked legs!)

    Cond:
    14.43, Subbed rope climb for 15 ctb

    Cond: 12:11 but did 10 chest to bar instead of rope climbs

  8. BBG:
    1) 100-105-107.5-110-112.5-115(F)-115Kg(F)
    2a) 150Kg
    2b) 130Kg

    Cond:
    17:34 (90Kg bar)

    Reg 3 (Deads/Box):
    6:49

    MFS:
    455

  9. 1) 295, missed 305 twice, everything felt heavy today

    2a) 335
    2b) 315

    Cnd –

    10:11

    Midline – done

    Extra #4

    Done with axle, roughly 43-50 sec a round

  10. c+j 195-205, jerk felt sloppy except for the last rep which felt fantastic
    pulls 295-325
    front squats 255,265,275,2/285

    con-scaled and modified
    400run
    9 weighted chinups/10#
    7 clean+push jerk/185
    15:05

    hamstrings and group 2 con later this evening

  11. BBG:
    1.) 205, 205, 220, 220, 235, 250, 260*HCPR~95%
    2a.) 260, 260, 260, 275, 275
    3.) (Smolov FS Week 5 Day 2: 5×7@225)

    Conditioning:
    13:35~205#

    Midline:
    1a.) completed UB
    1b.) 25 on jerk block reverse hyper

  12. 1. Worked up to 255

    Front squats : 275, 285, 295, 295, 295

    Conditioning : 15:57 – did 15 pullups instead of rope climbs

  13. Bbg-
    Up to 285

    Pulls- 335
    Squats- 275-295-315-335-345 fs and 1.35 fs pr

    Cond-
    12:47 w/ 205

    Midline done, hypers with 90

    More later

    2/4/4

  14. Bbg:
    1) worked up to 150# and 1 miss
    2a) done at 190#
    2b) done at 165#

    Conditioning:
    Not sure what happened to my clock,but completed and my rope climbs are so much easier then they ever have been. Really happy! No axle bar so cleans done at 135#.

  15. 310 clean

    3 pos pause pulls 385
    11/4 Fs 315

    Condo 15 min
    Used fat bar w/ # 205

    Group 3 extra

    4:58
    Went unbroken until last 3 reps of 15 bad choice locked me up… Need to do reps of 10s I think

  16. hang clean & jerks: 175#
    1 1/4 front squats: 185# failed the last 2 sets. also, are these suppose to be heavy but smooth? i know i def went too heavy because i failed two times. let me know what you think!!!
    didnt do clean pulls, no time

    also, PR’d my power clean today, 185#!! i also fully clean and jerked it and felt easy, just two weeks ago i couldnt clean 180, now 185 is EASY, STOKED.

    conditioning: subbed rope climbs with 10 dead hang pull ups and clean & jerks were at 135… 14:48

  17. BBG:
    1) 195, 200, 205, 215, 225×2, 235(5lb HC PR)
    -no jerks after 205

    2a) 275
    2b) 225, 235, 245, 250, 275(20lb FS PR)

    Conditioning:
    *175# BB
    17:33

    Strength:
    1b) 3×25 GM’s: 115, 110, 105

    M/F/S
    2/6/3

  18. 1). 255×2, 275×3, 295, 315
    2a) 335
    2b) 315
    Cond:
    11:03 (fat bar and we wrapped with tape and foampad to axle thickness)
    Group 4:
    40-50 secs (axle and turnaround at 25)

  19. 1) 170, 175, 176, 178, 182, 185, 191 (failed the jerk) PR hang clean though
    2a) 230 across
    2b) 185 across

    Subbed mini Mary since no rope yet.

    Midline
    Check
    Check

  20. BBG
    1. 185,205,225,235,245(f jerk), 245. 255(f)
    2.a.255
    2.b.225, 235,245, 255, 265(f)

    Had to do some different conditioning due to crowding and equipment restrictions.
    2 pwr clean&jerks @165, 2 box jumps @36″, row 200m
    4 pwr c&j’s, 4 box jumps, row 200
    6 pwr c&j’s, 6 box jumps, row 200
    8 pwr c&j’s, 8 box jumps, row 200
    10 pwr c&j’s, 10 box jumps, row 200
    finished in 16:43

  21. Hc&J stopped at 260, didnt feel it.
    3stop clean 5×2 at 325lbs
    fs 114s stopped at 255lbs

    wod changed a little, calfs sore. so
    50cal airdyne
    3rc
    7cj 205
    13:29

    midline rev hypers done

  22. Up to 130kg

    worked on OHS instead of strength

    conditioning 9:55 w/ fatbar

    yesterdays DU/HSPU/ T2B conditioning 7:59

  23. 1. 125
    2a. 175
    2b. 165-165-175-185-200
    Conditioning: 14:36
    Had to change my shoes after the first climb because I’m an idiot and wore Nike Frees and they completely obliterated into nothingness when I came down.
    Group 3 Extra: 7:26

  24. BBG: 185, 205, 215, 225, 235, 255, 260(f)
    Haven’t done much lifting the last few weeks, especially from the hang, due to finals at school and work. Didn’t know where to start. 15 pound PR today.

    1) 305
    2) 225 (legs were fried after the cleans and these 1 1/4 squats rape me)

  25. BBG
    1) 250, 255, 260(f-jerk), 260, 260(f-jerk), 260, 260(f)
    Did push jerks today, not very well.

    2a) 315 – Clean high pull
    2b) 300

    Cnd –
    Subbed 6 C2B
    205#
    14:50

    Midline –
    Done

    Midline – done

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