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…
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
The Outlaw Way 
should group 1 follow the conditioning? or Rest Day?
Sorry, will update group 1 in a sec.
assumed that, thanks
Site’s going to look awesome!
sexy
it’s beautiful… http://bit.ly/18IXF0T
Will the S&C program be added to the site?
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.
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
It would probably be best to post a video because it could be due to many different issues
alright, will do tomorrow!
New website looks wicked boss!
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
1) up to 125kg
2a) 140 (did 3 reps)
2b) 120 (did 2 reps)
2/6/2
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
Wicked awesome site
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.
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.
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
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
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
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
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
1. Worked up to 255
Front squats : 275, 285, 295, 295, 295
Conditioning : 15:57 – did 15 pullups instead of rope climbs
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
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#.
MFS: 5-9-5; Just going through the motions today.
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
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
BBG
1) 265-275-285-295-305-315-325
2a) 375
2b) 365
Conditioning
16:08 w/205
Midline done
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
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)
1) 225-245-245-255-265-275(MJ)-275
2a) 315
2b) 275
COND – 15:01 (4 RC ON 12 FT + 205)
Group 3 condo-
4:54
Deads
11-10. 8-7. 9
Box jumps all step down.
MFs same as earlier.
BBG
1) 185-255
2a) 315
2b) 275
Conditioning
11:07 – axle bar was a good time! running. not so much
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
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
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
Up to 130kg
worked on OHS instead of strength
conditioning 9:55 w/ fatbar
yesterdays DU/HSPU/ T2B conditioning 7:59
BBG
Up to 305
2a) 345,355 x 4
2b) 295,305,315,320,325
Cond
11:11 – 205# bar
Midline
Completed 2 rounds
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
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)
BBG:
1. 145#
2a. 170#
2b. 160# (my clean PR, wtf)
Cond:
18min Rx
Did group 4 extra work with Ger. holy ass.
bbg
1)225,245,265,275,280,285,300f
2a)345 across
2b)245,265,285,305,325
no cond
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
I’d love this owl across the shoulders on the back of a shirt… Just sayin’