130619

>Apparently a new cycle brings a lot of questions. So many questions that it’s almost become comical. I’ll try to give a little more insight into what we’re doing, so LGA doesn’t have to light the entire internet on fire.

-All squats will be done with a Hi-Bar. I could go into a ton of detail about why this is the case, but they simply have more carryover to the lifts and are one of the biggest weaknesses for most of our athletes. No, I do not hate the Low-Bar. I’m not yet a complete WL snob. I do, however, know that a stronger position with the hips back, translates to misses forward. This means that until the hips forward version of the squat is the same or greater than the hips back version, the catch position will always be an issue. When you look like this with 500#, then you can worry about the Low-Bar squat…

ilya-ilin-233_lg

-Stop asking about the Smolov calculator. Please. I’ll give you detailed instructions on what increment to use for next week’s increase, and you really don’t need to worry right now because IT’S NEXT WEEK.

-Some days we will be squatting before BBG, some days we will be squatting after. Please don’t freak out because of the change in the template, it’s supposed to be like that.


>Paul Castaneda – Snatch + 3 Snatch Push Press @ 260#:


WOD 130619:

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

255 responses to “130619

  1. So what you’re really trying to say is stop complaining and do what coach says? Hmm, sounds crazy.

  2. It will be exciting to see how long the BBG and other Strength part will continue to be on the schedule. Last time I did Smolov, that was the only thing I did, and I could barely walk between my sessions❤

    • Folks, WE ARE ONLY DOING SMOLOV JR FOR THREE WEEKS

      We are NOT doing the full 13 week want-to-kill-yourself-version, as clarified in Monday’s post

      We are transitioning to the Hatch cycle after that, while still a challenging program, is much more suited to the volume of work this site provides and was previously incorporated from late 2011 to early 2012

      Fuck me I used to think LGA was an asshole but I am seeing what drove him a little crazy

  3. ohhhhh my goddddd. i just want to get back to squatting and snatching and do full squat clean and jerks :((((( this template is such a tease. going friday to get my hips checked out, til then, i must rest and be smart😦

  4. The new cycle with the Smolov could be challenging for those who are following the Outlaw program but only get a chance to be in a gym 3x a week. Missing 2 squat days for a week (M and W, instead of M-W-F-Sat). My question, would it be fine if the Smolov cycle goes beyond the 3-week time (excluding the deload/retest week) to 6-weeks due to limited time in the gym? Ex. Mon and Wed squats (done) and then the Friday and Saturday squats (done the following week) and so on. Please advise. Looking forward to the results of this!

    • Fil, I’m going to be kinder than a whole lot of people here, and probably a lot kinder than you deserve for asking a question like this… The Smolov cycle is squatting 4 days a week dude. If you aren’t doing that, you’re not doing the cycle. If you are only going to the gym 3x a week, you aren’t really following “Outlaw” either. I’m not exactly one to go off on anyone else for “not following the program” as I tailor the program towards my goals while I wait for the S&C program to roll out (hint hint Rudy), but for fuck’s sake kid, don’t ask anyone to completely overhaul the template for you because you can’t follow it. If this was a matter of tweaking it, fine; but it seems like you just want a way to say you “follow the outlaw way” when you’ve made it pretty clear that’s rather far from the truth. I hope you find something that works for you, but pro tip: this probably ain’t it.

    • If you are only getting to the gym 3 times a week you aren’t doing Outlaw and you aren’t doing Smolov. If you want to follow the program then cut the excuses and figure out a way to get your ass in and do the work. I work 60+ hours a week and have 3 kids and a wife at home that require my attention when I’m not working, but I wake my ass up at 4:30 every morning and put in the work because I want to be an Outlaw and I want to be at regionals next year. Don’t ask how to bastardize the program, either do the work or don’t.

  5. Squats) 130kg

    Snatch 1 rep) 110kg
    Snatch EMOM) 100kg

    Rest of the work this arvo.

    • C&J 1 rep) 140kg
      C&J EMOM) 120kg

      Strength 2
      1a) 30kg
      1b) check
      1c) check

      Felt good to hit those numbers after a couple of days of solid lifting!

  6. Strength 1 290
    BBG shoulder giving me problems, will try to make up tomorrow
    Strength 2 a) 45# b) bodyweight c) 15#

  7. First off, please don’t be a lazy asshole and just read the outlaw doctrine. That will answer about 90% of your questions. The other 10% is for “FAQ’s for Dumbass Noobs”. If you are new I am stoked that you are joining the outlaw way. You are going to see tremendous gains. Don’t questions the programming, just fucking do it and get some!

    P.S. Loving the volume for the smalov program

  8. I am loving all of these asshole posts. Finally, people are starting to see it from my perspective. I swear I don’t know how some of you make it through everyday life.

    Either STFU and follow the blog, or do WHATEVER THE FUCK YOU WANNA DO? It’s that simple. This shit is free, if you can’t follow it as written, then figure out how to change it YO DAMN SELF!!

  9. HBBS@225#.Ouch

    BBG
    1)155#,165#(F)/140#
    2)185#,195#(F)/165#(missed the last jerk. I was just burnt out.

    Pull-Ups worked up to 53#
    GHR done
    Good mornings as a sub, used 95#

  10. 1. 305 – felt light and fast.
    2. Snatch: 245 – 215 EMOM, 1 miss.
    2. Clean & Jerk: 305 – 265 EMOM, No misses.

    Quick GHD work – took a group out to run hill intervals.

  11. M/34/170
    BBG: all at 225 (smoother than monday, but slower)
    S1
    Snatch :145 emotm @ 135 (2fails on 1st and 3rd minute /slick grip)
    C&J: 205 emotm @ 175
    S2
    Pullups all at 35#
    Subbed Roman chair SU (7sec decline, fast up)
    Subbed Good mornings @ 95#
    M/F/S = MuthaFukinShitmyself…seriously coach?
    2/7/4
    #TheOutlawWayAfghanistan

  12. Squats @ 285
    Snatch 225, emom @ 205
    C&J 275, emom @ 235
    Pull-ups @ 15#, GHR @ 15#, Rev Hyp with 10# DB

  13. Smolov
    7×5 @ 105kg

    BBG
    1) 90kg in 12min, then OTM @ 81kg
    2) 100kg in 12min, then OTM @ 90kg
    Failed 110 because i had no legs left, and failed jerk @ 105kg

    Other strength
    Ran out of time (had a class to run)

  14. Strength 1
    HBBS: 265, 245, 255, 255, 255, 255(x4), 255 (x3) (failed for the incomplete sets)

    BBG: After Work

    Strength 2
    1a) Unweighted-Rhabdo Recovery..really struggling with pull ups as thats what I injured myself with…strange strange (embarassing) feeling
    1b) Check
    1c) Check

  15. Strength 1: 7/5 @295 no misses

    BBG:
    -snatch max-195 (way off 235)
    – 3/5 @175
    -clean max- just used 245
    – 5/5 @205

    Strength 2:
    -Pullups- no misses (35-35-44-53lbs)
    -GHD
    -hypers (70-79-120-120lbs)

  16. Strength 1: 7/5 @295 no misses

    BBG:
    -snatch max-185 (way off 225)
    – 3/5 @165
    -clean max- No time to find 1RM so started with 75% (225) and switched to 255 on third rep
    – 5/5 @ 225, 255

    Strength 2:
    – This evening….

  17. Strength – 245

    Snatch – 215. Failed all 5 attempts at 195. Bad day

    C & J – 245. 5/5 @ 205

    Weighted Pull-ups 25/35/44/53

  18. Strength 1) All sets at 265 Lbs

    Snatch – 205lb – EMOM at 185 w/ 1 miss. Shitty technique and lost it forward.

    Clean&Jerk) – 255lb – EMOM @ 225lb no misses – Holy squat volume. Getting out of the hole on the last couple was a challenge.

    Strength 2 hopefully this afternoon or tonight. Ran out of time.

  19. hbbs-225# felt good. Last set was tough.

    bbg 1- 145# – used 135 for EMOM

    bbg 2- used 165#
    * felt pretty sore and tired this morning. Weights felt good but definitely wasn’t at max effort. Battling some crazy blisters.

    Strength 2-
    Only had time for strict pull ups.

  20. 1) 240# smolov

    BBG
    1) 145# 1rm 130# EMOM
    2) 205# 1rm 175 EMOM

    35# weighted pull ups
    everything else complete

    #afghanoutlaw

  21. M/37/210
    HBBS 7 x 5 at 300 done
    Snatch 175 (-30)
    157 missed 2 on emom work

    Then the mailman came and dropped off a large package of VAGINA. So had to call it and head to work, hopefully can finish rest this afternoon.

    • So put big boy pants on and after reading a few of pavels quotes like this

      “You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting”

      Clean and jerk 245 , clean 265 missed jerk.so did with 205 6/6.

      Then pull-up 35-65, GHR ouch, reverse hyper 155.
      Lets rest!!

    • You do strength 1, then you do the weightlifting, then you do strength 2. Cheese and crackers these dumbass questions are insufferable.

    • I’ll go the other way here and say sure, if you want to split it up that’s fine. Most people, though, don’t have the time. And with reverse hypers it can be useful to do them after you squat while you’re warm and not out of the blue. /2cents

  22. HBBS 280# at 5,5,3, 275# 5,5,5,4.

    Snatch 125 for 1 rm of day.
    C&J 175 for some reason legs were not working for me on the jerk.. oh must be the squatting..

    Weighted Pull Ups 45 lbs for all sets.

  23. Strength 1
    1.) 265
    BBG
    1.) 205# – 6/6 @185#
    2.) 245# – 6/6 @ 210#

    Strength 2
    1a.) 53, 62, 62, 62
    1b.) done
    1c.) 220#

  24. Squat – 235#
    Snatch – 155#
    C&J – ended up being just Cleans – 205# and I looked nothing like the guy in the picture at the bottom…
    Pull-ups- 53#
    GHD and reverse Hyper – done

  25. HBBS- based off 300 (225)
    Sn-175 eassy, missed 195×2
    Sn EMOTM- 160 5/5
    CnJ- 235 no missed along the way
    CnJ EMOTM- 200 5/5

    Weighted Pull-ups- 18# hung from purple band
    GH raise- done, easy-weighted next time
    Reverse hyper- unweighted on GHD-need a reverse hyper ASAP

  26. Strength 1: @225#

    BBG:
    1) 12min Snatch: 170#
    EMOM: 155# (no misses)
    2) 12min Clean & Jerk: 225#
    EMOM:190# (no misses)

    Strength 2:
    1a)30#-35#-40#-45#
    1b)done
    1c)160# across

  27. I’m one of the facking noobs. In all seriousness it’s embarrassing posting these because of how low the weight is. But, I’m buying in Rudy. MAKE ME A MACHINE

    HBBS – 165lbs
    Snatch – 1RM for today was low after Smolov. Hit 155lbs
    Snatch EMOM – 135lbs
    Clean and Jerk 1RM – 175
    EMOM – 155
    Pull-ups – 50lbs
    GH Raises – Check, adding 10lbs next time
    Reverse Hypers – Done on GHD with some kinda weak bands, first time doing them still hard as all get out.

    • Don’t be embarrassed about “low” numbers. There are a ton of beasts following this program, and it’s easy to get discouraged. The best thing for new people is to follow the program as best you can, and trust that the gains will follow.

  28. smolov: 110kg
    only did the 4×5 w pullups – unweighted -16kg – 28kg – 32kg
    skipped the other stuff -> backpain

  29. Squats-#285
    Snatch- 215/emom 195
    Clean and jerk- 275/ emom 225
    Pull ups-20-30#
    Complete
    #theoutlawwayafghanistan

  30. What do you think or suggest with regard to splitting up the work load into two sessions at the gym?

    • If you have the time it is not a problem especially if if leaves you fresher for the hard stuff.

  31. Strength1:
    285#
    BBG:
    Snatch 175#
    EMOM 160#
    C&J 225#
    EMOM 190

    Strength2
    1a-45#
    No reverse hyper machine in afghanistan

  32. Strength:
    127.5Kg

    BBG:
    1) 90Kg/85Kg
    2) 110Kg/95Kg

    Strength 2:
    1a) 6Kg-10Kg-10Kg-10Kg
    1b) 5Kg
    1c) 20Kg hug a twinkie

  33. 1) 7×5 @ 250
    2) 185, 4/5 @ 165 snatches felt like crap today
    3) 235, 5/5 @ 200

    The rest I will finish this afternoon

  34. Squats – 235#
    Snatches – 155#/140# – no misses
    C&J – 185#, 200# (fail)/ 165# – no misses
    It’s sad how low those numbers are…
    Weighted PU done with a 20# vest
    No gas left for the rest of it

    MFS 236

  35. Squat @ 205lbs.

    Snatch @ 140lbs.
    C&J @ 185

    PU @ 44lbs.
    GHD – done (used hands for assistance)
    Reverse Hypers – done

  36. Squats @170
    Max snatch @110 (-15pr) no misses on amrap
    Max cj @140(-20pr) no misses on amrap
    Only up to 5 pounds on strict pull-ups
    Raises unweighted
    Hypers at 90
    Back/core is so done

  37. Squats: done

    BBG:
    snatch: up to 85kg, used 25 min. 7 tries on 90kg (5kg pr)
    No missed on WOD

    Clean and jerk: got 100kg, could not stand up with 110kg.
    NO wod due to elbow pain

    Strenght 2:
    25-30-32,5-35
    1-1-1-1
    90-90-90-90

  38. HBBS at 220 moving fast

    Snatch up to 175
    C/J up to 215
    Didn’t push it today

    a) 25#
    b) 0#
    c)180#

  39. HBBS @ 288#
    Snatch- 227# PR – EMOM @ 205# (1 miss)
    C&J- 255# – EMOM @ 217# (no misses)

    Strength 2
    1) 55#
    2) Done
    3) 65#

  40. Strength 1:
    -198#
    BBG:
    -1) 135# PR/ EMOM @ 121.5#
    2) 170#/ EMOM @ 145#
    Strength 2:
    -a) 10#
    b) without weight
    c) green band

  41. HBBS @ 230
    Snatch 175 / EMOM 155 (2 misses)
    C&J 235 / EMOM 200 (no misses)

    Ran out of time for strength 2

  42. HBBS @ 112,5 kg
    Snatch 95 kg EMOM 0/1/1/1/1
    C&J 105kg EMOM 5/5

    Strength 2 tomorrow… disappointing day, SN and C&J just sucked…

    • Strength 2)
      1a) 24/28/32/36 kg
      1b) done, build up a station with heavy loaded barbell, towels and yoga-mats under the knees, worked pretty good, felt tension in the hamstrings
      1c) subbed with Good Mornings 70/80/85/87,5 kg

  43. Strength 1
    HBBS @ 235#

    BBG
    1) 1RM snatch 205# (-5# pr)
    EMOM @ 185#
    2) 1RM CLEAN/jerk 245# (same as previous)
    EMOM @ 220#

    Strength 2
    1a) @ 45#
    1b) done
    1c) with 10# wallball

  44. Hey everyone! This is my first post; definitely new to Outlaw programming and feeling new (and weak) compared to you guys! Looking forward to following the programming!

    HBBS @ 195#

    Snatch 115#/ EMOM @ 105#
    C&J 135#/ EMOM @ 120#

    Pull-ups: 30/40/45/50
    No weight
    Subbed 80# good mornings

      • Thanks Cameron! Did some research on reverse-hyper substitutions (probably should have before the workout) but do you have any preferred suggestions for someone who doesn’t have one?

          • My research WAS through Google! I just copied other people and did the good mornings before Googling myself though… Will be better prepared next time! Thanks!

  45. Strength 1: 280#. No misses.
    BBG:
    1) 225. EMOM @ 205, 1 miss
    2) 265. EMOM @ 240, 0 misses
    Strength 2:
    1a) 45-50-55-65
    1b) Done, but ouch.
    1c) Done

  46. Squats @ 345
    Snatch: 185/165 5of6
    Clean and Jerk: 285/235 5of5
    S2:
    1A) 40lbs-58lbs-60.5lbs-63lbs
    1B) done
    1C) Done

    1/2/4

    #theoutlawwayitaly

  47. Strength 1: 220# No fails
    BBG:
    Snatch 155#. EMOTM @ 140, 1 Miss
    C&J 220#. EMOTM @ 185
    Strength 2:
    a. 20 LB
    b. Done (first time – brutal)
    c. Don’t have

  48. Strength 1
    #235
    BBG
    1)#115 EMOM #105
    2)#185 EMOM #160
    Strength 2
    1a)#15
    1b)#15
    1c)Blue band
    Idk how I survived this
    #TheOutlawWayAfghanistan

  49. HBBS: @75% (335) 335,335,335,335,335,335,335; 7for7
    12min MX Snatch: 225; 5Min EMOM (205) 5for5
    12min MX C+J: 290; 5Min EMOM (245) 5for5
    Strength2: Completed all required work

  50. Strength: All squats @ 195# (80% 1rm)

    BBG:
    1) Worked up to 130# , 5# PR. Still having issues with dropping under the weight.
    Emom @ 120#

    2) Skipped the jerk portion, had a weird pain in both my elbows for some reason, stuck with power cleans instead. Worked up to 190#.
    Emom @ 175#

  51. Strength 1)
    310

    BBG)
    165# emom at 150#
    245# emom at 210#

    Strength 2)
    1a)20#
    1b)BW
    1c) subbed back extensions used blue band

  52. M/17/155

    HBBS: 215#

    BBG:
    Max Snatch at 165#, no misses EMOM at 145#
    Max C&J at 205#, no misses EMOM at 175#

    Strength:
    Pullups – 45#
    GH Raise – Done
    Hyper – No hyper machine, subbed hamstring curls (130#) and back extentions

  53. Squats @ 60 kg

    Snatch: 50 kg, EMOM @45 kg, 1 miss
    C&J: 65 kg (new PR with +5 kg), EMOM @59 kg

    Strength 2: Pullups just with own bw, gh raises done, reverse hypers on ghd.

  54. My poor poor little baby quads..
    MFS – 2/2/7

    Smolov: 265

    Snatch: 185 (93% of 1rm)
    Snatch emom: 4/6 @ 165

    C&J: 235 (90% of 1rm)
    C&J emom: 6/6 @ 200

    Strict PUs: 53×2, 55.5, 58
    GH raise: done
    Ghd back extension(no reverse hyper)

    What a fucking awesome day.

  55. Strength 1: @235
    BBG: Did not do
    Strength 2: 1a) 4×5 @ BW; 1b) No GH machine, did 4×10 swiss ball leg curls; 1c) No RH machine, did 4×10 swiss ball on top of bench hypers

  56. Strength 1, smolov 1/2
    112,5kg
    BBG
    1) 70 kg, EMOM for 5 minutes: 62,5kg
    2) 90 kg EMOM for 5 minutes: 77,5kg
    Strength 2
    1a) 16kg,20kg,20kg,20kg
    1b) Check
    1c) 4X10 Goodmornings – 70 kg
    70 kg, 70 kg, 70 kg, 70 kg

  57. Any Outlaws around Montrose, PA. Ill be there from this Sun night unit Thurs.. Looking to WOD somewhere.

  58. Squats) 116kg

    Snatch 1 rep) 85kg
    Snatch EMOM) 77kg – 3 misses

    CJ 1 rep) 110kg
    CJ EMOM) 93kg – 0 misses

    Strength 2
    Check

    Rest of the work this arvo.

  59. Strength 1)
    220.. Felt solid today.

    BBG)
    165# (3# PR) emom at 145# where i proceeded to hit 1/5. I was all over the place.
    205# (-10#) emom at 185# Hit 4/5.

    Strength 2)
    1a)20#
    1b)BW
    1c) Good Mornings with 75#.

    I am completely spent now.

  60. Smolov @240

    BBG- numbers way down today
    Snatch- 160 (pr 185)
    EMOM 140 no fails

    Clean and jerk- 220 (pr 250)
    EMOM 190 no fails

  61. Strength 1:
    1.) Smolov : 235 no misses
    2.) Snatch 210 ~ 88% EMOM 190 ~ 5/6
    3.) C&J 270 ~ 98% EMOM 230 ~ 6/6

    Strength:
    1a.)35, 40, 42.5, 45
    1b.)completed
    1c.)80, 90, 90, 90 ~ Jerk Block Reverse Hyper

  62. 8/2/2
    HBBS@ 245 (best part of today’s workout)
    snatch 165lbs (max is 185 i do not know why it was so shitty today past 85%)
    EMOM@ 150 no misses
    Clean and Jerk 225 (head was really not in it idk why i was not sore at all the pull off the floor was super slow)
    EMOM 190lbs no misses.
    a)b)c 20lbs pull up, subsituted reverse hypers with 75lbs good mornings then 95 lbs
    (Overall what was in the way is that at weights that are below 85% of my max lifts 185 snatch 255 clean and jerk, they are easy but i just sucked big time on near maximal efforts. Any reason why?)

  63. 1) Smolov: 7×5 @ 290, no misses

    2)
    BBG1:
    200# snatch (15# PR from last weeks testing)
    180# EMOM, no misses

    BBG2:
    235# C&J (-10 PR from last weeks testing)
    200# EMOM, no misses

    Strength 2:
    Pullups: 35, 53, 53, 60.5
    GH: done x 4
    Good Mornings, 75, 75, 95, 95

    felt awesome today. great day

  64. back squat at 115#, Snatch up to 95# and EMOM at 90#…only the last one was super sloppy all the others were good. C&J EMOM at 105# Pull ups at 15# 2x then 12# 3x – maxed out on the last set. GH Raises done.

  65. Strength 1
    340#

    BBG
    snatch 195# emom 175#
    clean & jerk 275# emom 235#

    Strength 2
    completed

    Good Shit!

  66. Strength 1:
    256#

    BBG:
    Snatch 205#
    EMOM 185# 4/5

    Clean n Jerk 235#
    EMOM 200# 5/5

    Strength 2:
    1a) 20,25,30,35
    1b) done
    1c) green band resistance off GHD

  67. In other news you need your legs for oly’s…crap

    1) 275
    2)235 then 90%
    3)265 then 90% (crap I did that wrong)

  68. Strength 1:
    7×5 @75%
    165#
    Bbg:
    1) 130#, 115 emom
    2) 135#, 115 emom

    Strength 2:
    1a) 20#, 3×10#

  69. Squat) 175#
    No snatch or cleans.. Saving it for our mini oly camp tomorrow with Spencer.

    Pull ups done with 20# weighted vest
    Ghd) done
    Reverse hypers: done with 10# plate

  70. strength 1: 150#

    bbg:
    1) 145 emom 130#
    2) 165 emom 140#

    strength 2:
    1a) 25#
    1b) check
    1c) subbed good morning 95#

  71. HBBS: 7×5 @ 160 (215)
    *Fast, only began to slow on last set.

    Snatch: (110 1RM) 100 EMOM
    C&J: (145 1RM) 125 EMOM

    1a. 5-5-5-BW
    1b. Done
    1c. 30-50-50-50

    3/6/4
    Drained… Just absolutely drained.

  72. Strength 1:
    HBBS @ #160
    BBGym:
    1) Snatch- #105 EMOM #95
    2) Clean&Jerk- #145 EMOM #125
    Strength 2:
    a) 4-3-2-2 Strict Rest with Purple Band
    b) Body Wt
    c) #75 Good Mornings (no Reverse Hyper equip)

  73. Strength 1 – 236
    BBG
    1. 175/160, one miss on 4th emom
    2. 215/185
    Strength 2 –
    1a. 53
    1b. Body weight
    1c. Good mornings at 95

  74. HBBS done at 315

    1rm snatch 195
    Emom @175
    Done for the day im a bitch, tweaked shoulder somehow on first c&j

  75. Smolov – completed, barely @ 220, tested my will!

    Snatch- up to 185# for the day, completed the EMOM
    Felt completely drained called it a day….in other words I’m a pussy!
    Working nights right now, and I am debating whether i should be doing IF with this kind of volume. Anybody else having issues?

  76. 256#

    BBG:
    Snatch 175lbs (missed 190 3 times, would’ve been 5lbs PR, let the bar get away from me plenty of height though.
    EMOM 157.5- 5 for5

    Clean&Jerk 205#
    EMOM 175- 5 for5

    Strength 2:
    1a) 25, 30, 30, 30
    1b) done
    1c) Done regular

  77. HBBS
    -375

    BBG
    1)275 Snatch
    247.5 EMOM (1 miss)
    2) 335
    301.5 EMOM (1 jerk miss)

    Strength 2
    1)25
    2)BW
    3)40# ankle weights on ghd

  78. Following since Nov.
    Strength 1: 7×5 310
    BBG: 1. 185, emom 165, 1 miss
    BBG 2. 230, emom195
    Strength 2: 1a. 25, 40, 40, 45
    1b. 4×8 super hard
    1c. 4×10 done

    • Here’s my test week, snatch up 50 lbs, C/J 30 since Nov.
      Test Week: Snatch: 215#, Clean and Jerk: 250#, Push Press: 245#, Deadlift: 425#, High Bar Back Squat: 415#, Outlaw Snatch Efficiency Baseline: Used 170#: 17/20 Reps, 500m Row: 1:30.7, Isabel: 3:12. Clean: 260#, 150 Burpees 9:22, Muscle-Ups 11/9, 1 mile 5:40

  79. Strength:
    Strength:
    1) Off 310 (235)

    BBG:
    1) Off 165 (150)
    2) Off 215 (180)

    Strength 2:
    1a) 35×2, 25×3
    1c) GM’s @135

    3/8/8

  80. Smolov- 250#
    BBG:
    1) Snatch- 185#, EMOM 165# (no misses)
    2) Cln+Jerk- 245#, EMOM 205# (no misses)
    Strength 2:
    1a) 45#, 55#x3
    1b) BW
    1c)BW

  81. HBBS: 275 lb. for all 7 sets
    Snatch: 210, emom @190 (1 miss)
    C&J: 260, emom @225 (no misses)
    Weighted pull ups: 53,53,60,60
    GH raises: done
    reverse hypers: done

  82. Strength 1

    HBBS 7X5 @ 75% – rest at least 2 minutes
    300#

    BBG

    1) 12 minutes to work to a max Snatch for the day, then:
    205# (nostraps)

    EMOM for 5 minutes: 1 Snatch @ 90%
    185 (nostraps)

    2) 12 minutes to work to a max Clean & Jerk for the day, then
    275

    EMOM for 5 minutes: 1 Clean & Jerk @ 85%
    235

    Strength 2

    1a) 45,55,65,75

    1b) Body weight
    1c) 100#

  83. SPlates5#

    BBG:
    1) 235# EMOM @ 210#
    2) 275# EMOM @ 235#

    S2:
    Pull Up’s @ 53#
    RH @ 240# (would Add More But I Need More Iron Plates)

  84. Strength 1-
    Back squat 256# all 7 sets
    BBG Snatch- 190#, EMOM-170#
    C&J-233#, EMOM-200#
    Strength 2-
    a)Weighted pullups 15#x2;22#x2
    b)done
    c)done

  85. Squat: 335 for all sets except first 2
    Snatch: 215 for today – 195(3/5)
    C&J: 255 for today – 225(5/5) – Did power clean for all cleans today.

  86. Squat at 215 (Based of 285)
    Snatch: 175 (New PR) Proof that Outlaw works, that and watching Chad Vaughn Youtube videos for an hour last night
    C&J: 205 (Legs were wrecked, I had no speed on the Jerk) I cleaned up to 225 but could just not get it overhead

    No strength part 2, the wife’s car broke down while I was at the gym, nothing like your phone ringing when you are upside down on a GHD…

    Thanks Rudy, I love smashing the guys I work out with due to your programming.

    Also last rant, please try google before you post stupid questions…Just a thought.

  87. 1) 240#
    BBG:
    1 rep-155#, 140# emom
    1 rep-205#, 175# emom
    2)
    A-25# all 4 sets
    B-Old fashioned GHR
    C-Good mornings @ 65, 75, 75, 75

  88. Strength 1
    complete @275#

    BBG
    1) 205#
    EMOM complete @185#
    2) 255#
    EMOM complete @215#

    Strength 2
    1a) 53# across
    1b) complete
    1c) sub good mornings @95# across

  89. M39/185#
    1)235#
    snatch 135#
    C&J 215# PR
    strict pull up – 45/45/35/35
    had to skip GH raise/reverse hypers

  90. 220# for squats
    160# snatch
    145# snatch no misses
    225# clean and jerk
    195# clean and jerk no misses

    Just did strict pull-ups
    GH raises. there’s just suck
    Reverse hyper with a 20lbs med ball
    I went into today with the idea that I would have a shitty time being sore as fuck! My snatch has been pretty week the last few weeks but today actually felt really good.
    Stayed really close to my PR lifts

  91. Strength: I have a comp this Saturday and I’m still so sore from Monday that I was afraid if I did today’s HBBS that I’d be really sore for Saturday. I don’t know if that was what I should have done but I now I feel guilty! Back squat is my thing and I was so stoked to complete these 4 weeks and not miss but this comp kind of skewed things for me😦

    BBG:
    1) max of 100
    2) max of 135

    Strength 2:
    1) 15# for all sets

  92. 26/165#

    2/3/4

    Squats: 235#

    Snatch:
    1RM: 155# (My snatch is fn terrible…Grrrrrrr)
    EMOTM: 135#

    C&J:
    1RM: 225#
    EMOTM: 190#

    Strict pull-ups: 40#
    GH: Just BW
    Reverse Hyper: Just BW (i.e. no bands)

    So glad tomorrow is a rest day…

  93. Squat 250 form feels nice and on point
    Snatch emom 195, missed the stand on last two
    Clean and Jerk emom 255 felt great
    Pull Ups @ 60#
    GH Raises feel like they will just make my hammys explode one of these days
    Reverse Hyper 225 new movement, not too sure I’m activating the right muscles/forms right, seemed like a lot more dick smushing than anyone should tolerate.

  94. Only had time for squatting and max lifts today. Will make up Strength #2 tomorrow.

    Strength

    @ 306#

    Snatch up to 275#.

    Stoked on this. Tied my PR and the heaviest snatch from the floor in a long time. Have no clue how I did it after the squats.

    C&J up to 306 (24# under PR)

    No time for EMOTM or other strength.

    BBG

  95. Strength 1:
    Done @ 345 lbs

    BBG:
    1) 225 lbs
    EMOM – 5/6 @ 205 lbs

    2) 300 lbs
    EMOM – 6/6 @ 255 lbs

    Strength 2:
    1a) 35, 40, 40, 40
    1b) Done
    1c) 340 lbs

  96. Strength 1: 227#
    BBG:
    1.) 195# max (5# PR), 175# reps
    2.) 215# max (-10#), 185# reps
    Strength 2:
    1a.) 25#-25-40-40
    1b.) done
    1c.) 45# good mornings instead

      • Hips come up to fast relative to the bar. Looked like the same speed from the floor, you hit most of the key position point but we are accelerating FAST after the bar gets past the knees. Like shifting gears.

  97. Squat @255lbs
    BBG
    1) Max 135lbs EMOM 125lbs
    2)Max 225lbs EMOM 195lbs

    Conditioning…32lbs weighted PU, had a hard time the the GH raise, 115lbs on the reverse hyper

  98. Strength 1
    230#

    BBG
    Snatch to 67.5; 60×6/6 EMOM
    C&J to 82.5; 70×6/6 EMOM

    Strength 2
    (subbed Goodmorning for reverse hyper)
    BW x sets across
    BW x sets across
    95# x sets across

  99. Strength 1 – 225
    BBG
    1) 175max, 155 no misses
    2) 225max, 195 no misses
    Strength 2
    1) 35,45,53,53
    2) body weight
    3) used black band while lying over GHD

  100. Strength 1) – 315 – Felt better than Monday
    BBG –
    1) – 235 (-15)/ 205 emom
    2) – 285 (-32)/ 255 emom (no misses on 1 or 2)
    strength 2) –
    1. 10, 10, 15, 10 (strict pull ups are nota strength of mine).
    2. body weight
    3 (not done, no reverse hyper)

  101. Squat @200
    BBG
    1. 145# rm
    1a. 5×130# no misses
    2. 185# rm
    2a. 5×165# 1 miss
    Strength2
    Will do later

  102. Squats @ #184

    1rm snatch 143, emom snatch @130. Failed rep4
    1rm c&j 154. Emom @138 all 5.

    4×5 strict pull-ups #30
    Ghetto ghr😦
    Ghetto reverse hypers😦

  103. Squats @ 215

    Snatch 155 5# pr
    Emom 140
    Clean jerk 225
    Emom 190
    Pull ups
    55-60-65-70
    Had to sub ghr for good mornings all sets at 95

  104. Strenght 1
    HBBS 7×5 at 275#

    snatch up to 185(~90% 1rm) no fails at 165… think I just missed time to try heavier since it felt pretty strong in the hole, just slow to get up…
    clean and jerk up to 255 and no fails at 225 feeling pretty good

    strenght 2
    1a ) 70#-96#-114#-125# could have been a little cleaner for the last rep but i’ll get that next week i’m sure about it oh and thx for programming this coach been a long while I did this cause it’s kind of a candy for me😀

    have fun with the critics if it can help me get better !
    1b) BW
    1c) done with rubber band on GHD

  105. Strength 1: 7/5 @295 no misses

    BBG:
    -snatch max-185 (Still recovering from injury)
    – Missed 1st but hit everyone after. @165
    -clean max- 245 couldn’t get under 255 which is embarrassing from me.
    – 5/5 @210

    Strength 2:
    -Pullups- no misses (35-40-45-45lbs)
    -GHD
    -Subbed Goodmornings 4×10 95lbs

  106. Squats 330# (dead)
    Snatch -185 couldn’t move bar. Made all at 165#
    C&J – missed jerk at 305. Worked off of 275#. Hit all at 247
    Strength 2 – done.

  107. Strength 1: 7×5 @ 110#

    BBG:
    – Snatch: 85#, EMOM 5/5 @ 80#
    – C&J: 105#, EMOM 5/5 @ 95#

    Strength 2:
    – Strict pull-ups (4UB, 4UB, 3UB, 3UB)
    – (sub) GHD back ext. 14# medicine ball
    – (sub) GHD sit-ups, 14# medicine ball

  108. smolov at 250
    felt sore and tired snatch stopped at 185, used 175 for other stuff and missed a couple wow.

    no cj

    strength stuff, ghd raise, weighted pullups, reverse hypers done

  109. HBBS – 196lbs
    BBG – snatch 150.5lbs
    Snatch EMOM – 145lbs – made all 5
    BBG – clean & jerk 200
    C / J EMOM – 185 – only missed last jerk
    Pull ups with 10lb db
    No GHD
    Rerverse hyper -134lbs

  110. Strength 1) HBBS 60kg
    BBG 1) 65kg then emom at 58kg
    BBG 2) 70kg then emom at 60kg
    Strength 2)
    Weighted pull-ups 10-12kg
    Reverse hyper 60kg

  111. HBBS 7×5 @ 275#

    No bumpers so i kept the weight light for BBG. Dropping iron weights from over head can be loud

    Snatch: EMOM 115
    Clean/ Jerk: worked up to 205, used 175 for EMOM

    Everything felt good until about an hour after the workout. Feels like i was in a car accident. Friday should be fun

  112. Strength
    1) 290
    BBG
    1) 195 EMOM 175 (1 Miss)
    2) 245 EMOM 215 No misses
    Strength
    1a) 60/65/70/70
    1b) Did
    1c) Did

    1/4/3

  113. 1) 250
    2a)190 EMOM 175 No Miss
    2b) 225 EMOM 190 No Miss
    3a) 45-45-45-45
    3b) Completed
    3c) No Reverse Hyper

  114. hbbs: 7×5 @ 265
    1) got up to 185
    EMOM @ 165
    2) did a few reps with lighter weight super gassed from the squats and snatching

    Strength 2
    1a) w/ 35# kb
    1b and 1c done
    Pretty beat up from this week

  115. Strength: 7×5 @ 295#

    1) Worked up to 225#. Hit all at 205#
    2) Worked up to 275# lost time. Did 255# for emom and hit all 5

    Strength 2
    2×5 @ 90. 2×5@ 100
    No GHD. Did good mornings

  116. Geez! A huge workout!

    1. 100kg
    2a) 80kg (equiv pr)
    b)72kg snatch on the minute (4 of 5)
    3a) 100kg (slow off the floor)
    b) 85kg c&j on the minute (5 of 5)

    Weighted pull-ups: 15kg weight vest + 12kg kb
    Tempo GHR
    Temp GHD sit-ups (any suggestions on a sub for reverse hypers would be good)

  117. Squats – 97.5k – legs were fried!

    Snatch – worked up to 80k
    EMOM – 70k 3 misses! Was useless!

    C&J – worked up to 80k and just did the EMOM at that as I was short on time and basically crap!

    No time for additional work! Probably a good thing!

  118. HBBS-285 felt good
    1) 145 PR no misses at 130
    2)shoulder pain no misses at 80
    No GHD leg extensions at 55
    Reverse Hyper-body weight

    -Felt pretty strong other than my shoulder!

  119. Strength
    265#
    BBG
    1) 165# – EMOM @ 150# no misses
    2) 205# – EMOM @ 175# no misses

    Strength 2
    1a) 20#, 35#, 45#, 50#
    1b) 10#s
    1C) 205#

  120. Strength 1
    275

    BBG
    185 snatch max, 2 misses during EMOM
    No time for clean max

    Strength 2
    50# pull-ups
    ghd raises done
    275# straight leg dead lift*

    1/2/5

  121. Strength: 290lb
    BBG:
    1) 185, EMOM @ 165 no misses
    2) 245, EMOM @ 225 no misses
    Strength 2:
    1a) 52, 52, 52, 52
    1b) (made up split presses from other day) 135, 135, 135, 135.

  122. Strength: 235#
    BBG:
    1) 185# EMOM @ 165#
    2) 235# EMOM@ 205#

    Strength 2
    1) 32lbs — check
    2) check — really sucked

    Legs are zapped…glad Thurs is rest day.
    Still an outlaw newbie, this was the most work ive ever done in a single day. Ever.

  123. Strength:
    255#
    BBG:
    1) 175# EMOM @ 155; 4/5
    2) 215# EMOM @ 195; 5/5 (really struggled on jerk today)
    Strength 2: (completed 6/20)
    1) 21.5, 31.5, 42, 47
    2) Check (jerry-rigged a GHD)
    3) Check (used thinnest band)

  124. Smolov. 230

    BBG

    Snatch, 170 (pr… Seriously the way i feel?)
    Emom – 155 5/6, missed number one

    CandJ, 205
    Emom- 175 6/6

    Strength 2 – pull-ups at 55, rest done

  125. HBBS – 280

    BBG – Snatch 170 EMOM, C+J 235 EMOM

    1a – 53
    2a – felt good
    3a- Goodmornings at 95

  126. 1. 240
    2. 175 (bad day), EMOM 160 (failed fourth, shoulder hurting)
    3. 255, EMOM 225
    4. Pull Ups: 35, 45, 50, 50, rest with no weight. Done.

  127. Strength 1: HBBS 275, 255×6 (had to back it down from ~75%)
    Snatch: 165# (PR 185#) – Felt like garbage, nothing in the legs EMOM @ 155# First rep miss
    Clean: Shut it down, nothing to gain from garbage reps
    Strength 2: Pullups @ 24kg, Reverse hypers @ 90lbs

    Felt like a mess during this training session knee bothering me and tired.

  128. Squat – 290#
    1RM Snatch – 195#
    Didn’t OTM snatch or CnJ — wrist pain.
    1a) 45#
    2a) no weight
    3a) 35# dumbbell (held at feet, on GHD machine — no reverse hyper)
    Hips feeling pretty sore, hands and shoulders pretty beat up, need a rest day.

    I’m using a belt for the squats, I was planning on doing it raw at first but the volume is just too much, need to protect my back. Are the rest of you squatting with a belt or beltless?

  129. 5’10” 200Lbs CFLG

    HHBS – 5@277.5
    Snatch – 200
    EMOM – 180
    CJ – 265 (Almost had 275 to match PR)
    EMOM – 225

    A) 35lbs
    B) BW
    C)160lbs

  130. Strength 1: 260#
    BBG: Snatch 215#
    195# 1.miss 2. miss 3.good 4.good 5. miss
    clean and jerk 265#
    240# 1. good 2. good 3.good 4. miss 5.good
    strength 2: no time

  131. weights in kg

    Strength 1
    Done @ 112.5

    BBG
    Snatch: Hit 70. Done @ 62.5 (no misses)
    C+J: Hit 94. Done @ 85 (no misses)

    Strength 2
    skipped – did my gym’s regular metcon

  132. 1) 167.5, finished in about 20 minutes
    2) Snatch @135, 5/6 @ 120
    3) C&J @ 175, 6/6 @ 160
    4) Hit all pullups @ 1 pood, barely survived the rest with no weight

  133. 1) 250 – felt awesome
    2) Snatch: 155 4/5 @ 135
    3) C&J: 225 5/5 @ 190
    4) No time for extra today, will do tomorrow

  134. 1. Off 280#

    2. Snatch 150# 5/5 @ 135

    3. C&J 190# 5/5 @ 165

    4. A. 25# B/C. Subbed Good mornings (no hyper)

    Been on a cut, starting to eat again. Feeling good, have a bit more energy. Looking forward to some gains.

  135. 1) HBBS @ 188
    2) Snatch – 138, EMOM @ 123, no misses
    3) C&J – 158, EMOM @ 133, no misses
    4) Did conditioning instead of Strength #2. Have some comp’s coming up that I think I need to work on some conditioning for.

  136. 1) HBBS @180lbs No Fails 7×5
    2)Snatch 145lbs (Tied last PR) EMOM with 130lbs -1 miss.
    My box closed early today so I had to pack up…😦

  137. Strength 1
    235

    BBG
    Snatch 185
    C&j 225

    Strength 2
    45 for pull-ups
    Used green band on ghd for reverse hypers

  138. sorry coach, ill try to post more regularly…
    squats done off 325
    snatch made 155 and then failed 3 of 6 at 140
    c + j made 225 and hit all 6 at 190
    strength 2 done, but i did not use weight on the pullups as my shoulder fucking hurts

  139. 1 week in and loving every minute of it.

    Didn’t feel even close to 100% today, lack of sleep, long day at school + work, crappy quality meals and late training session. Pushed through to train nonetheless.

    A) Squats at 275#.
    B) BBG:
    195# (-5)
    175# EMOTM. Felt good.
    245# (-30)
    185# EMOTM. Surprised with how bad my C&J was today, but keeping my head up.
    C) 1a) Done
    1b) Done
    1c) And done.

  140. S1 @230# felt good

    BBG
    Snatch 175#(-10Pr) 190(f) x 3
    EMOM 160# 3/6

    C&J 175#(-20Pr)
    EMOM 160 6/6

    Felt like crap on BBG

    S2
    a 30, 25(3)
    b done
    c subbed GM 95#

  141. HBBS @ 275#

    Snatch max 195#
    EMOM @ 175# (missed 3, made them up within that minute)

    C&J max 225#
    EMOM @ 190# (no misses, and pissed with my Jerk form)

    no time for strength 2

  142. 1) HBBS done @175lbs (based on 230lbs)
    2) up to 110lbs (15 less than pr, took too much time on warming up with too light weights and ran out of time).
    EMOM 100lbs. missed 4th

    3) up to 160lbs (5lbs less than PR) (learned from snatch portion not to waste time🙂

    EMOM 145lbs. No misses. (made @90% instead of 85% by assuming that it was again 90% and saw it just afterwards.

    4) a) 20lbs vest. 3-2/1-1-1-1-1/3-2/4-1
    b) last two rounds made with 20lbs vest, because I find regular GHD easy and usually make them weighted anyways.
    c) 6 plates.

    that was long and hard training….

  143. Strength 1:
    Done @ 225#

    BBG:
    1) Done at 175
    2) Done at 185

    Strength:
    1a) 45 #
    1b) Body weightl
    1c) Done

  144. HBBs – 220#
    Max snatch: 145#
    90% – 130#
    Max clean and jerk: 195#
    85% – 165#

    For strength 2 I did
    Weighted strict pull-ups w/ 25#
    And pull throughs.

  145. Str –

    280

    Bbg –

    1) 230
    207 emotm
    2) 265
    225 emotm

    Str 2 –

    1) 35
    2) BW
    3) 110 – Fat Bar RDL

  146. strength – done, 102kg (75%)
    max snatch – 65, fail at 70. emom @60kg, 1F on min 4.
    max C&J – 90, fail at 95, emom @81kg

    sub good mornings for gh raise and reverse hyper.
    strict pullups

  147. WOW, now that’s some serious legwrecking over here!

    Str 1 – HBBS – 7x5x77,5kg – actually felt easier then day 1, happy with that

    BBG 1 – max. 55kg – emotm 5 – 50kg done without misses
    BBG 2 – max. 70kg – emotm 5 – 62,5kg done felt easy

    Str 2 –
    5 strict pullups +0-5-5-5kg
    8 back extensions +0-5-5-5kg
    10 reverse hypers +0-3,5-3,5-3,5kg

    did back extensions and reverse hypers for the first time, because of that pretty conservative. first time doing sets of 5 strict pullups with added weight, pretty jacked about that!

  148. m/34/’5’8″/175lb
    HBBS – 7×5 @ 230
    BBG1 – max 185#, EMOM 165#
    BBG2 – max 245#, EMOM 205#
    STR:
    Weight PU – 20#-25#-30#-35#
    Tempo GHR- 8-8-8-8-8
    REV HYP- 20#-25#-30#-35#

  149. m/26/5’7/175#

    hbbs: 7×5 220#

    bbg1: max 145#, emom 130#
    bbg2: max 195# emom 165#

    weight pu: 30,25,25,25
    tempo gh raise: bodyweight
    No reverse hyper so ghetto gh band thing.

    I suck at weightlifting.

  150. Forgot to post on wed:
    Str 1: 7x5x130kg
    bbg1: 95; 5x1x85
    bbg2: 115; 5x1x100
    Str 2:
    1a) bw all sets
    1b) bw, not strict tempo (crappy GHR)
    1c) (+10kg) bumper

    Will add weight to pull-ups for the sets next week, and will go to at least 15kg bumper on rev hypers

  151. Smolov- 220
    BBG
    1) 125/ 115 (1 failed rep)
    2) 190/165 (No failed rep)
    Strength
    1a) 25#
    1b) Done
    1c) Done

  152. HBBS: 215
    Snatch – 165. Felt like I was moving in slow motion after squats – 150 EMOM
    C&J – 235 – 215 EMOM

    1a) BW+25 (2), BW+35 (2). BW+50
    1b) GHR progression – hamstrings felt like they were about to rip off the bone. Dehydration in Houston humidity didn’t help either
    1c) Don’t have a reverse hyper yet – 4X10 @ 95 good mornings

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