>Here are the words you’ve all been waiting to hear…
This WILL be a de-load week.
Next week will be a testing week, leading up to the beginning of our next cycle (I’ll post more details about the next cycle before we start).
>Masterpieces number four, five, and six…
Elisabeth Akinwale – Event #1 (event record):
Elisabeth Akinwale – Event #5 (event record):
Alex Nettey – Event #5:
WOD 130603:
BBG
7X1 Snatch up to 80% – rest as needed, no higher than 80%
Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m
The Outlaw Way 
no work at all tomorrow?
No idea where the work went. Will update in a bit.
How often do you deload? Every 4 weeks? 6 weeks?
When are the dates for the California camps gonna be posted?
Either today or tomorrow.
should i do this or the other tradition deload wod for regionals?
If this weekend proves one thing…if you’re not following OutlawWay, you’re at a disadvantage.
So what did the other regional weekends prove?
By Deload week do you mean a complete rest week?
Thanks, KL
Kevin Lamovec – MedAssets Advisory Solutions
Yes, don’t even step foot into a gym. Grab a bag of chips and atrophy on the couch for the week.
Thanks for calling them ‘event records’ and not ‘world records.’
+1
Snatch: done at 125# and 1 miss
Conditioning:
2 rounds plus 7 c&j and 10 fs Rx
Moving slow this fine Monday!
BBG: Done
Cond: 3/1C&J
Snatch – done
Conditioning – 3 rounds even, clock went of sometime during last run. Front squats felt WAY heavier than normal for some reason.
Same here on those front squats. No clue why they were so difficult
Snatch – done
Conditioning – 3 rounds
BBG – Done off of 225
Cond – 3 rounds + 17 reps
no deload for me!
1) triples at 155, doubles at 165, singles to 195, which I got today.
did some other stuff with a barbell
2 rounds and 1 c&j.
snatch 7×1/150
con
3rounds+1
105#
2+14 Rx
bbg
1)185×3, 190, 195×3
cond
3+12
BBG off of 185#
Cond 3 rds, finished on the run
BBG: completed
Conditioning:
2 + 11 FS
6/8/6
1) 205
2) 4
I need a de-load so bad. lol
7×1 @ 105#
2+14 Rx
8×1 snatch 135# focusing on perfect technique
Accidentally did 11 min AMRAP!
3 rds+2 reps
1) worked up to 155
Conditioning: used 135, 3 rounds plus 6
Did a 5 rep max Clean and Jerk instead for part 1. 260
part2. 3+17
First time post, been following the programming for a few weeks though.
Snatch: 95,95,95,125,125,125,125
AMRAP: 2 rounds @ 135#
Kept it light and didn’t go full bore on the AMRAP as I’m still recovering from last week. My entire lower body decided to completely fall apart of me early last week and I’m taking it easy for another day or so to make sure everything is ok. One question I do have: during heavy lifting, is it normal for your outer toes to fall asleep? This has been happening for awhile now when I lift heavy wearing my Risto Olympic shoes. I haven’t tried lifting heavy with my Vibrams to see if they still fall asleep, but I was fine today with the lighter snatches and AMRAP.
1. 70kg
2. 2 rounds plus 14 FS
BBG:
1) Off 175 (7×140)
Conditioning:
3rnds + 6
2/7/1
just doing conditioning for now. gotta work on mobility for better form and technique. kelly starrett!!!
conditioning: 1 rnd +7 c&j + 10 front squats
damn man, my legs need to get stronger, once im done with my mobility project ill be good. 17 BW 165
Snatch
4 x 220
3 x 230
Conditioning
3 Rnds + 4 Squats
snatch 85×2, 105×3, 125×2
Conditioning: 4 + 7 front squats
BBG-
all successful @ 190#
COND-
4 rds+ 5 C&J
Worked up to 175
*felt smooth technique is improving drastically
Cond-
4 rounds (finished the last 200m run at 12:04)
BBG
Worked up to 275
Conditioning
3 Rounds + 13
BBG worked up to 113.
Conditioning – 4 rounds plus 3 clean and jerks
1) 185×2; 195×5
COND – 2 ROUNDS + 1OO M
BBG: 125×7
Conditioning – 2 rounds + 6 C&J
BBG: 7×1 @180
Cond: 3+1 F. Squat
doin work in the stahn…
BBG 7X1 all at 165 (based of 205)
Conditioning 3 + 4 FS
could have gone faster, did the last 11 reps in 45 seconds
m/34/5’8″/170lb
1) 95-115-115-135-135-145-145
Cond
Gym WOD
1) 185
2)3+4 RX
Scaled:
12 min amrap
7 power cleans @ 115
14 front squats @ 115
200 m run
Completed 3 rounds plus 10 reps
1) off of 70kg
Conditioning:
scaled to 50kg. subbed 21 swings for the run. 3 rounds completed.
1) 205….. A few fails.
Kayaking does not help snatching.
Cond:
Mashed the squats and runs together and did sled pulls 200@ 50yds
Bad idea.
2/5/5
BBG 175# – Felt good
Conditioning 3 Rounds-ish – Clock went off during last run.
Seems to be the perfect week to restart after taking it light for a few weeks. Was kind of overworked.
bbg – took it light 8×1 till 100
Cond – 3 rounds +2 @115, subbed row for run
Snatches@115#
2 rounds+7+8 on Conditioning
Worked up to 155# on snatch
2rnds+7+5 – @135#
Conditioning right now is horrible….
Perfect timing for a new cycle, ready to follow THE WAY excusively….stoked!
Snatch – 205
3rds & 3 reps
a) 205
b) 4 rounds exactly
Started with power snatches and didn’t plan to go above 80%. Felt really good so I just kept adding weight. Eventually matched my snatch PR at 215lbs with a power snatch. Then just kept adding weight… Ended up with a new PR at 250lbs, 35lb increase. Obviously my problem with snatching lies in pulling myself underneath the bar.
Conditioning: 2 rounds + 14 front squats
Also, thank you Rudy for the programming. I started Outlaw back in December, and could barely do the entire days work because I couldn’t keep up with the volume. I also couldn’t jerk much more than 225, clean more than 250, or snatch more than 155. My first big snatch PR was 205, and that made me light headed and felt like I was going to pass out.
Now my numbers are starting to show and I’m really proud of them.
So thanks, Coach.
7×85
3+2. Took too many rests, couldn’t get my heart rate under 180. Woof.
First Day EVER following Outlaw:
24/5’8″/175
Poor Tspine = 95lb snatches to keep good form
WOD: 2+17
Bbg done off of 110kg
3 rounds plus 15. You can basically drink the air here in Florida today
first time post. been following for a short while but Seen lots of improvements following TOW! very excited to start this new cycle with everyone! Thanks
I was stuck at a 165# snatch for 6 months after about 5 weeks of TOW I hit a 15# pr. Thank YOU!
Whoops! Just saw there was a WOD. Oh well, no workout yesterday.
Snatch completed up to 80%
CND – 3 rds + 13 front squats.
BBG
Done
Cond
3 + 10 Front Squats my runs were only 200ft.
1) 145#
Cond: 2 rounds @135#
2 Rnds plus 7 @135 Max C&J is only 200 and Max FS is 200 so i went with 135
BBG
95-95-105-115-125-125-125
Reps @ 125# –
Conditioning
3R + 5 C&J @ 115#
I’ve been following for 1 yr, no weightlifting prior to this program. Former D3 college wrestler. 5’8″ 160 BW
130#
3+3 rounds @125#
BBG –
205×6, 215×1…all with 3 sec pause at bottom.
Cond –
3 rounds + 1 rep
155# FS never felt so heavy
Midline –
3×15 BW GH Raises
3×15 GHD Sit ups