130626

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>Ok, I know I promised the link to our new wave of athlete shirts today, and I sorta have it. Everything is not quite up yet, but if you CLICK HERE TO ORDER TEAM OUTLAW SHIRTS, the link to the Team Outlaw series will be up soon. Or you’ll crash the site, either way something cool will happen.

Trivia time… Anyone know who the guy on the Swan shirt is?

>Kevin Ogar – 290# Snatch + 2 Snatch Push Press (pansy, he missed the 3rd):

http://vimeo.com/69105864

WOD 130626:

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

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

BBG

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

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

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

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

Strength 2

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 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) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

213 responses to “130626”

  1. I’m assuming the pull-ups are weighted, as there is a prescription for “heaviest”. Is this accurate?

    • Actually, the two bomb dogs that saved my crew’s lives names were Bushranger and Ned. Haha, now I remember why we talked about him. 🙂

    • In before you get skewered – Good Mornings or RDLs.

      Now, guys and girls, when you ask questions on this site and someone gets on your ass or makes jokes at your expense, nobody is mocking you for not knowing the answer. Nobody here was born knowing what all these terms mean. But when we get on your ass for a question like this, we are mocking your COMPLETE AND TOTAL LACK OF EFFORT in finding an answer before asking us. If you search “Glute ham raise sub” or “What is HBBS” your first, second, third and fourth results will brighten your day. you will gain a greater understanding of the purpose of his movement and leave with useful tools for your training. If you are really into this stuff, don’t just blindly jump in a deep end you know nothing about and then scream for others to save you. BE A STUDENT. Use this opportunity to learn. You don’t have to have all the answers but have to have the desire to improved yourself, and putting in ZERO effort in finding answers will get you mercilessly mocked in any field. Listen, we’re all anonymous dorks typing about exercise but show some fucking initiative to reflect pride in your work.
      /rant
      I gotta stop starting happy hour at 3. whatever I’m on vacation.

  11. When we do an emom we also perform a rep on the last minute when the timer stops correct? When we do the 5 min emom I always do 6 reps. Or should I call it quits after my 5th rep? 6 reps until I find out otherwise..

    • I always do a rep at the end of the last minute, too. Since we start at 0:00, if one was to stop after five reps, then they would have only really “worked” for 4 minutes.

      • Yeah, well that’s wrong. You do a rep at the beginning of each minute. So emotm 5 is 5 reps. After all I think it won’t kill you doing one more.

  12. i know that guy on the shirt is Ned Kelly, but i think it would have been better to put Chopper Read on the shirt instead. He was an outlaw like no other.

  13. Squats) 135kg

    Power snatch) 105kg, equal best
    EMOM) 95kg, no fails

    Rest of the work this arvo

  15. Squats: all at 235 (+10) painful, but good speed out of the hole
    Snatch: 155, EMOTM @140
    C&J: 205, EMOTM @175
    Strenght 2:
    9/9/10/9 (not really good at strict)
    subbed the rev hyper for LBE
    CNS shut down. should have seen me walking around laughing at myself like i had some disorder.

    M/34/170
    M/F/S: 2/8/7

  16. 1) 110 kg

    2)
    Snatch 85 kg, 75 kg OnTheMinut
    C’nJ 100 kg, 90 kg OnTheMinut

    3)
    10-10-9-8
    Done
    Done

  17. Strength 1:
    Squats @160# (75%)

    BBG:
    1. Max = 105# , EMOM @ 95#
    2. No time for max, EMOM @ 140#

    No Strength 2

  19. HHBS) 108kg, + 3kg from last week, had 40min to workout today, so did these OTM, came up pretty easy.

    PSn) top set at 83kg, 5min OTM @ 75kg, clean reps no fails.

    Pc&j) ran outa time

    Other strength) ran outa time.

  20. Squats (subbed tomorrow’s due to comp Saturday)
    8 x 4 @ 325 (+10 lb) – done

    BBG – Later

    1a) 15, 10 ,8, 6
    1b) done
    1c) 170 across (this was terrible)

  21. HBBS 7X5 @ 75% – stayed at same starting weight from last week. (last week had to drop to 245 then a few sets back at 255)
    This week 265 for all 7. felt way better, finally feeling the bounce.

    BBG: After Work

    Strength 2

    1a) 10,10,10,9
    1b) Check (Bodyweight)
    1c) Check (bodyweight)

  22. HBBS 195 no misses
    Power snatch EMOM 120 no misses
    Power clean+jerk 105 (saving shoulder)
    Weighted pull ups 12@18
    6@26
    5@31
    3@36(read blog after)
    no GHD
    1 set of reverse hyper w/ 10#

    TheOutlawWaySpain

  23. Strength 1 – 7×5 @ 250

    BBG
    Snatch – 195 then 5/5 @ 175 EMOTM
    C & J – 245 then 5/5 @ 210

    No time for Strength 2

  25. SQT) 295
    BBG 1) 215 EMOM 195
    BBG 2) 275 EMOM 235
    S1) 10,10,8,7
    S2) 15
    S3) 10

    #TheOutlawWayAfghanistan

  26. Dear Diary/MyFitnessPal.com
    AM – Swim:
    1000×1 @ 8 breaths, 100×4 @ 4 breaths, 50×5 @ 4 breaths
    31:22

    PS – Craig, GFY.

    • Dear Diary/MyFitnessPal.com
      PM – S&C
      Strength 1
      Smolov 2/2 – HBBS 7×5 @ 75+%
      [7/7] @ 250 (+15/5%)
      Weightlifting
      1a) Nope
      1b) Nope
      2a) Nope
      2b) Nope
      Strength 2
      1a) 17, 12, 13, 12
      1b) check, check, check, check
      1c) check, check, check, check
      M/F/S
      3/5/3

  27. Strength 1
    1.) 275#
    BBG
    1.) 185#, 165#-6/6
    2.) 250#-6/6, only did power cleans, no jerks
    Did not do strength 2

  29. Smovlov: 150#
    BBG:
    P Snatch: 110#, EMOM 100#
    P C&J: 145#, EMOM 135#
    Strength:
    5 strict PU each round, only got 2 UB

  31. 1. 255, 15lb increase from last week. Felt very good.
    2. 175 snatch. My power snatch is absolutely terrible.
    3. 245 c&j. No time for EMOMs.
    4. Only time for two rounds. 18-10 pull ups, everything else unweighted.

    Legs and shoulders are absolutely smoked.

  32. HBBS at 225, +5

    1) 160/145
    2) 220/190

    16-11-12-11 pullups
    BW GHR
    no RH

    That’s a power clean PR, push jerk PR, and power clean+jerk PR. Now I’m about to PR the number of rum and Cokes I can consume in a three hour window.

  33. Re: GHD subs… If you get someone to sit on your calfs, you can do pretty good GHD’s from the floor.

    Or hook your heels under a bar… 🙂

    • Also you can put your knees on a bench and have someone keep weight on your feet hanging off the back (Either with their hands leaning your heels, or them semi-sitting on your heels). Same idea but have some space below you chest so you can hit parallel w/o touching the floor.

  34. Strength 1: 7×5@355 (+10)

    BBG:
    Snatch: 185/165
    Power Clean: 285/245

    Strength 2:
    1A) 20-16-16-12
    1B) check
    1C) Check

    The good days I had in the gym caught up with me. Got a little beat up on the squats, cleans got my mood up again. Looking forward to the rest day. I’d say M/F/S is 3/4/5

  35. Squats – all at 275lb

    Snatch : 205
    EMOM: 185 – 5/6

    C&J : 255 lb
    EMOM : 225 – 6/6

    Strength 2: later

  37. HBBS – 245#
    Snatch – 145# EMOM
    C&J – 175# EMOM
    Pull-Ups – 15-12-10-10
    GHD – done
    Reverse Hyper – done

  38. S1 – 4×185, felt really good, 3×205
    BBG – Snatch – 115
    PCnJ – 155
    S2
    1a – 12, 9, 10, 8
    1b – Check w/ 10lb plate on middle 2 sets
    1c – Check, unweighted on incline bench.

  39. Smolov –

    315 (+15)

    Bbg –

    1) 245 (20lbs pr)
    2) 295

    Str 2 –

    A) 20,16,15
    B) bodyweight
    C) 150

  40. Strength 1:
    Squats @ 245# 0% increase no fails

    BBG:
    1. Max = 170# , EMOM @ 155#
    2. Max= 225# ran out of time EMOM 2×190 3×200#

    No Strength 2

  41. M/17/155#

    Smolov: 215#

    BBG: Power Snatch = 155#, EMOM @ 140#
    Power Clean and Jerk = 195#, EMOM @ 165#

    Strength 2: Pullups = 21, 21, 20, 20
    GH Raise – Done
    Hyper – No machine, subbed hamstring curls and back ext.

  42. Strength 1:
    275# (up 10#)

    BBG
    1) 195# (emom @ 180#)
    2) 245# (emom @ 210#)

    Strength 2
    1a) 20, 13, 12, 13
    1b) done
    1c) done

  43. 1) 7×5 HBBS @190# (+15#)
    Ouch…That was hard, but no misses.

    2) power snatch up to 100#.
    Holly crap….totally lost ability to power snatch since we full snatch all the time.

    EMOM@ 90#. No misses.

    3) power c&j up to 140#. Same story as with snatch. Maybe I am just tired, squats require si much….

    EMOM @120#. Nô misses.

    Strenght2:
    1) 5/4/3/4 with 20# vest.
    2) done with 10# vest.
    3) done with 4 plates.

  46. Smolov: 235#

    BBG:
    1) 165#; EMOM @ 145#
    2)225#; EMOM @ 195#

    Strength 2:
    1a) 15-14-10-10 (49total)
    1b) done
    1c) 135-140#

  47. squats 4/305, 3/310, felt great!
    power snatch 175, 5# power PR, emom 155
    power c+j 215, emom 185
    pullups 15,13,10,9
    ghr-done
    rev hyper-light band

  48. 245lb Smolov
    145PS/125 for emom
    195 power clean no jerk/185 for emom PC

    Pulls: 15-9-7-6
    First ever GH Raise, could only manage 5 per set, four sets.
    No RH.

  50. 1) 350# squats (up 10#)

    2) worked with Olympic lifting coach

    3) pull ups 15, 12, 11, 11
    completed the rest

  51. Only had time for Smolov and some snatches

    Smolov – 240#. Feels totally fine, oddly enough…
    Power snatch – 150#/ EMOM – 135#.

    MFS 133

  52. Strength 1: 117,5 kg
    BBG
    1) 65 kg
    EMOM for 5 minutes: 60 kg
    2) 87,5 kg
    EMOM for 5 minutes: 75 kg
    Strength 2
    1a) 16/9/7/6
    1b) Done
    1c) Done

  53. HBBS- have a bruised patella and tibia. Can’t Do heavy squatting. Subbed weighted step-ups (12in box + 45# plate) with little pain. 7x5each leg: 35/65/75/75/75/75/75

    BBG-
    1) 125
    EMOM 115
    2) 155
    EMOM 145

    Conditioning-
    1a) 7/6/6/6
    b&c complete

  54. Squats @ 245 (+10 from last week) felt better than last week

    Taking kids fishing, no time for BBG, subbed outlaw crossfit workout.

    Strength 2 this evening

    • Ended maxing power snatch and power C&J in the evening.
      180 and 235
      5lbs off pr pwr snatch
      15lbs off pr pwr clean

  55. Strength 1: 285 (+5). Done, felt good.

    BBG: performance here is garbage today.
    1) 215. EMOM at 195, missed 2
    2) A lot of pain overhead starting with the snatches. Hit a 225 as my second lift during the 12 minutes and stopped. Done for the day, no EMOM.

    Strength 2:
    1a) 17-8-8-8
    1b) Done
    1c) Done

  56. Strength 1. 260
    BBG
    1. 180 ps
    2. 245 pc+j
    Perfect on emoms. 160/210
    Strength 2
    a. 21-17-13-14
    b. done
    c. 95

  57. STRENGTH 1: 210#
    BBG1: 95, 115,135F, 135F, 135F, 135, 145F, 145F KEPT AT IT.
    EMOM: 120#
    BBG2: 115, 135, 155, 175, 185, 195F
    EMOM: 160#
    STRENGTH 2: 25:57 (DID WEIGHTED PULLUPS)

  59. Bac squats 315
    Snatch – 205, EMOM @ 185
    Clean & jerk – 245, EMOM @ 225 (I know it’s not 85%)
    Strict pull ups – 10, 7, 8, 7
    Reverse hyper 100, 100, 205, 205 (first time because I got to play at a different gym today!)

  61. HBBS) 10lbs jump 255lbs, (saying this was hard was a understatement) no fails!
    BBG) 155lbs power snatch (pr tie) 140lbs EMOM
    210lbs power clean and jerk (5lbs below pr)
    180 EMOM
    Hspu 11-11-10-11
    GHD (no tempo) 10-10-10-10
    Good Mornings @ 75lbs 20-20-20-20
    Very challenging today 🙂

  62. Smolov:
    -200#
    BBG:
    1) 110#/EMOM 100#
    2) 155#/EMOM 132#
    *Felt horrible today after the squats and probably had a lot to do with me donating blood yesterday.
    Strength:
    1) Pullups 6, 7, 6, 5

    • Oh! Donating blood is a killer for me . Last time I did I was dying on conditioning for a good 3 weeks.

      Hopefully you replenish your blood faster than I do! Good luck 🙂

  68. Squats @180 +10 from last week
    Snatch 110 (same as last week) no misses on amrap at 100
    Cj 150 jerk felt great today, clean limiting factor (+10 from last week) no misses on amrap at 125
    Accidentally did same pull-up scheme as last week
    All sets unweighted
    Used 90 for hypers

  69. Smolov: 123#

    1) 93 # max – 83# EMOM 5/5
    2) 135 # max – 115# EMOM 5/5

    1a) 1,1,1,1
    1b) check
    1c) subbed – 60,40,40,50#

  70. Squat:
    75%+7#=280#…all reps complete
    Snatch:
    Worked up to 195#
    Emom at 175
    Clean and J:
    265
    Emom at 225#

  71. Smolov- 255. Up 15 pounds from last week

    BBG
    Power snatch 165 (5 pound pr)
    EMOM- 5/5

    Power clean and jerk- 255 (5 pound pr). Cleaned 265 (10 pound pr) but missed the jerk.
    EMOM 5/5

  72. This soreness is crazy…

    1) 275 (yes my back squat sucks)
    2) 245
    3) 275

    Gonna have to do Strength 2 tomorrow

  73. Coach,
    I ordered an EA “Oh Mother” t-shirt over a month ago. I emailed Tim and he sent me over to you. I know you have more important shit to do than deal with getting my t to Canada, but I want to rep TOW and EA!

    Ayudar por favor!

  75. Strength 1) 7×5 @ 100k – all completed. Hammies and lower back tight!

    BBG 1) 75k / 70k – one miss
    BBG 2) 100k / 85k – no missed.

    Cut time down on these as I was running out.

    Strength 2) ME Pull-ups – 13/10/8/8. Set of 25 abmat sit ups after each set. No time for much else!

  77. Strength 1: 7×5 @ 300, no misses

    BBG 1) 185 power snatch, completed EMOM @ 165
    BBG 2) 225 power C&J, completed EMOM @ 195

    Strength 2)
    Strict Pullups: 21, 15, 13, 10
    Glute Ham Raises: done
    Subbed 75# Good Mornings: done

  78. Strength 1: 250 7/7 ~ 75%+15#

    BBG:
    1.) 200*5#PR (83% of full)
    EMOM 180 6/6

    2.) 250*5#PR(90% of full)
    EMOM 215 6/6

    Strength 2.)
    1a.) 20, 15, 14, 13
    1b.) completed as Rx
    1c.) 70# across on jerk box reverse hyper

  79. Smolov- 260# (+10#)
    BBG:
    1) 175#, EMOM @ 160#
    2) 225#, Emom @ 195#
    Strength2:
    1a) 20, 13, 12, 12
    1b) BW
    1c) BW

  80. Strength
    Up to 300
    BBG
    A pathetic 175 No explosive pwr left
    6/6@160
    Pwr Clean+ Pwr Jerk
    240
    6/6@205
    Strength 2)
    20,15,10,10
    2. Bodyweight

  81. M/27/5’11″/170#/NorCal

    STRENGTH
    Smalov 265#

    BBG
    PS 195# PR
    EMOM @ 90% 175# (5/5)

    PC & J 260# PR
    EMOM @90% 235# (5/5)

    STRENGTH 2
    1a) ME STRICT PU’s
    23 – 23 – 21 – 21

    1b) No GHD LOWERS FROM AN INVERTED HANG 4 x 5

    1c) 4 x 20 GOOD MORNINGS (no rh)
    115# x 4

  82. Smolov- 7×5@230 (+10)
    BBG
    1) 165 EMOM@147.5 failed 5th rep
    2) 195 (failed jerk@205) EMOM@165 no misses
    Strength2)
    1a)5, 5, 5, 5 suck as strict
    1b) did not do
    1c) good morning with 45/bar

  83. HBBS 130 kgs.. Ouuppf!

    BBG
    1) 60- 90 –> 82,5 no fails.
    2) 70-105 –> 92.5 easy

    1a) 12,10,8
    1b) Done
    1c) Done

  84. Smolov
    377.5
    BBG
    1) Power Snatch
    – 255 (5# PR)
    EMOM @ 230 (No Misses)
    2) Power Clean and Jerk
    -315
    EMOM @ 267.75 (No Misses)
    Strength
    1a) 10/9/10/9
    1b) BW
    1c) 20# Reverse Hypers on GHD

  85. Strength 310 felt good
    BBG Snatch 205 &185 for EMOM
    C&J 275 & 235 for EMOM ( I let those freedom rockets fly for sure)
    Strength 2 PU 16 12 8 10
    GHD Did it
    Reverse Hypers Did it.

  87. Smolov 235 (+10)

    Snatch 160/145
    C&J 205/175

    Pullups 6/6/8/6
    GH RAISES DONE
    Reverse Hypers DONE

  89. HBBS: 265#
    Snatch: 165# / 150# 6/6
    C&J: 215# / 195# 6/6
    Pullups: 12/8/10/8
    GH Raises: Done (jerry-rigged but done)
    Reverse Hypers: Done (jerry-rigged but done)

  90. Strength- +5 from last week. Felt so much better

    Bbg- 115# (pr) emom@105; 165# emom@140#

    Strength2- 5/7/6/5-done-done with black band (no rev hyp mach)

  92. Strength 1:
    245 (+10lbs)

    BBG:
    1) 150
    2) 190

    Strength 2:
    1a) 11, 10, 10, 11
    1b) Done
    1c) GM’s: 115, 95×3

    6/8/6

  93. M39/185#
    Smolov 250#, +15#
    BBG: snatch 110#, working on form
    clean and jerk: 198#
    strength: done

  94. 1.) 295
    BBG
    1.) 185+EMOM
    2.) Did not have time to hit this one
    Strength: Did and completed, hamstrings are shot

  95. Strength 1:
    7×5: 4 sets @ 280(+15) 3 sets @285(+20)

    BBG:
    Power Snatch: 185
    EMOM @ 165 5/5

    Power clean & jerk: 255
    EMOM @ 225 5/5

    Strength 2:
    Going to in a little

    Definitely feel good about everything so far

  96. Strength
    7×5 @ 75% +20# (270#) no misses but definately more of a grind.
    BBG
    1) 180 5/5 no misses at 160
    2) 225 5/5 no misses at 190
    Strength 2
    a)10,10, 8, 8 had to do them on a staircase with carpet, forearms failed way before back did
    b)Done
    c)Done

  98. 1) HBBS @ 297
    2) power snatch 165 emom 148
    3) power clean & jerk 215 emom 182
    4a) pull up 14,10
    4b) reverse hyper done
    Only had time for 2 sets & no gh raise

  99. HBBS-235×5 (+10) 245×2 (+20)

    Pwr Sn- 185 (-5 but felt way smooth and solid, a real improvement)
    Pwr Sn EMOTM- 170 5/5

    Pwr CnJ- 225 (-20 but again very solid and steady, no forward movement in landing on clean or jerk-real solid)
    Pwr CnJ EMOTM- 205 5/6 (missed and made one up on 5th minute)

    WOD-
    Pull-up- 35# hung from purple band- 5, 5, 5, 4
    Gh raise- unweighted, 10#x3
    Reverse hyper- unweighted

    Damn good day of work

  100. HBBS 7X5 @ 315# (+10 from last wk)
    BBG
    1) 225# (10# pr)
    EMOM @ 205#

    2) 270#
    @ 230#

    Strength 2
    1a) 21/16/15/15
    1b) bw
    1c) 150#

  101. S1)#245
    BBG)#185 PR snatch
    EMOM #165
    #215 PR C&J
    EMOM #185
    S2)a7,8,8,7
    c thin black band

  102. So sore today I almost didn’t train… HA… Almost..

    Strength.
    315#

    BBG.
    1) Worked to 185# and called it a day
    EMOM 165#.

    2) Got up to 255# (10# off PR)
    EMOM 230#

    Strength 2.

    1a) 23, 18, 16, 16
    1b) Done
    1c) 20 Hug a twinkies with a 20# Med ball

  103. HBBS
    300# no misses

    BBG

    1) 12 minutes to work to a max Power Snatch for the day, then
    (190)

    EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
    (165)
    2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
    (225)
    EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
    (190)
    Strength 2

    1a) 4XME Strict Pullups – rest 60-90 sec.
    (9-6-5-4)
    1b) 4X10 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) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

  105. Strength:
    complete @295#

    BBG:
    1) 1RM power snatch, 185#
    EMOM complete @165#
    2) 1RM power clean & jerk, 265#
    EMOM complete @225#

    Strength 2
    1a) 17-11-10-10
    1b) complete
    1c) complete

  106. Squat 260, form was good legs are shot
    Snatch 215/195, my form is balls
    C&J 295/255… wanted 315
    Metcon rx, only 40 pulups cause I’m a little baby

    Felt great after though. Loving the programming.

  107. Strength 1
    240#

    BBG
    62.5; EMOM 55×6/6
    77.5; EMOM 65×6/6
    …awful

    Strength 2
    8,6,5,4
    BW x sets across
    80# x sets across

  108. Strength- 265# (+9# last week) Wednesdays seem to be the toughest
    BBG- PS 182# (14# PR)
    EMOM- 163#
    P C&J- 231#
    EMOM-197#
    Strength 2-
    2a)7/7/7/5
    2b) did it
    2c) did it

  109. Strength– Smolov 2/2- 315# (15# up from last week)

    BBG– Power snatch- 175 1RM (30#under PR)
    EMOM@ 140 (160 was to painful on neck, still babying this bullshit strain)
    Power C&J- 245 1RM (40#underPR)
    EMOM@ 210

    Strength 2- skipped, neck is seriuosly f*%k’n my world up

  110. 26/165#

    2/2/4 (wrists are sore)

    HBBS: 240# based on 315# +5# for Week 2

    PSnatch: 155# (still pulling with arms…)
    EMOTM: 140# 5/5 no misses

    PCln & Jerk: 205#
    EMOTM: 175# 5/5 no misses

    Strength 2: DND (time restriction)

  112. Strength
    Back squats at 320

    BBG
    1)worked up to 160
    emom at 145
    2)worked up to 215
    emom at 190

    Strength 2)
    1a)14,12,9,8
    1b)0
    1c)green band on back extension

  113. Strength – 250#
    BBG
    Power Snatch – 195# PR, EMOM @ 175
    Power Clean + Jerk – 250# PR, EMOM @ 220

    4xPull Ups 10,7,6,6

    No GHD or Reverse hyper available

  114. Smolov at 275

    BBG
    1) worked up to 185
    emom at 165
    2) worked up to 245
    emom at 205

    strength
    -check
    -check
    -no hyper

  115. Squats: 300lb. Easier than last week. +10lb from last week.

    P Snatch: 185. 165 for EMOM no miss
    P clean and jerk: 245. 215 EMOM no miss

    Pull-ups: 14, 12, 7, 10. Don’t know what happened there.
    Subbed RDL’s for GHR: 185 for 4 sets of 8.
    No hyper.

  116. Smolov – 235
    BBG
    1) 175
    EMOM – 160 no misses
    2) 215
    EMOM – 195

    Strength2
    1) 18, 15, 13,12
    2) done 3) double red

  120. strength:
    7×5 at 155 + 5# from last week felt good

    1) 135 -5 from Pr 5/5 at 120
    2) 165 -15 from pr 5/5 140

    strength 2
    1a 10-11-10-10
    1b used the weird setup with the foam roller worked ok
    1c done on wt bench w/ 20# dumbell

  123. HBBS @260lbs
    Power snatch 175lbs EMOM @ 160lbs
    Power C&J 225lbs EMOM @ 190lbs

    Strength 2
    5, 5, 4, 5 grip and shoulders done
    worked on the GHD technique. Only able to get 3 or 4 reps before failing. Reverse hyper done.

  125. Smolov: 7×5 @ 160 (+10)

    BBG: Power Clean+ Jerk- 145, EMOM at 135

    Power Snatch: 97.5, EMOM at 90

    Strength 2:

    A. 8,7,6,7
    B. Completed
    C. Sub Banded Good Mornings. Done

  128. How long have some of y’all been following TOW? I thought I had decent PfP strength and was in decent shape (330+ APFT) but y’all are destroying me.

    • historically, i’ve been around the 350 range as well, but that’s all bodyweight stuff. the thing i love about #TheOutlawWay is that it reminds me (every fucking day) how much further i have to grow

  130. Strength 1:
    242.5#
    BBG:
    snatch – 175#, no misses
    C&J – 225#, no misses
    Strength 2:
    1a.) 17/10/6/8
    1b.) done
    1c.) done
    (also learned how to climb a rope properly today)

  131. Strength: 7×5 @ 230# (Decided to go the full +10# over last week instead of the 7# I did Monday)

    BBG
    1) worked up to 145#. Tied PR
    EMOM @ 135#

    2) worked up to 165#. Way under PR
    EMOM @ 145#

    Strength 2
    1a) 10,7,7,5
    1b) done
    1c) good mornings at 65#

  132. HBBS: 7×5 – 320#
    Power snatch 210 then OTM @ 190
    Power clean + jerk 275 then OTM @ 235
    (Got 285 power clean and missed jerk)

    Strength 2
    Strict pull up – 8/7/7/7
    GH raise and reverse hyper done

  136. HBBS- Smolov 2/2- 7×5 @ #155
    (Last rep of last 2 sets felt heavy)
    12 min- ME P Snatch- #110
    5 min EMOM- 90%- #100
    12 min- ME P C&J- #145
    5 min EMOM- 85%- #120
    4×5 ME strict PU- 7,6,5,4- (purple band)
    4×10- GHR- sub GM #65
    4×20- Reverse hyper (bw)
    Felt tired today- shoulders/ hips feel tight. First time wearing oly shoes.

  138. Stregnth:
    280#
    BBG:
    1) 165# EMOM 150#
    2) 205# EMOM 175#
    Strength 2:
    1a) 10/10/10/10
    1b) complete
    1c) bw

  139. Strength 1: 160#
    Bbg:
    1) 115# daily max (130 pb) emom @105#
    2) 145# daily max (150 pb) emom @135#
    Strength 2:
    Pull-ups: 5/4/4/3
    No ghd or reverse hyper

  140. Smolov : Done @ 285#

    BBG:
    P. Snatch @ 175#
    EMOTM @ 160#. 4/5 lifts.
    P. Clean + Jerk @ 235#
    EMOTM @ 200#. 5/5 lifts.

    Conditioning : 5, 5, 5, 5. GHR + RH check!

    Kept the session short. Rushing and tired at the Conditioning part. Need to work more on my body weight work.

  143. OK,
    HBBS @ 125# yesterday…added 10# vs. just 5 – not an insurmountable increase. felt strong. i maintain that this is frying the ‘ell out of my upper back/shoulders as much as my booty. Snatch up to 90 and C&J up to 115 then emoms at 80/105…however, the jerk portion of the c&j was just not happening…shoulders were just donezo. GH Raises – do.not.like ME Strict pull ups 5/3/gave up (shoulders done and no going back). Did tons of mob yesterday and in the afternoon perked up enough to string together 3 sets of 50 DU. Srsly, where was that kinda skill on Monday? Also so far yoga M,T,W and more today.

  145. Anyone care to critique this power snatch for me? I need a bit of help and would appreciate anything I can get:

  147. Strength 1:
    Squats @190# (75% plus)

    BBG:
    1. Max = 145# , EMOM @ 130#
    2. Max,= 195# 200# clean but fail on the jerk EMOM @ 175#

    Strength 2: 6, 5, 4
    Check
    Check

  149. HHBS @ 300#
    BBG
    1) 205# EMOM @ 185#
    2) 245# EMOM @ 207#
    Strength
    1a) 10, 13, 12, 12
    1b) Bodyweight
    1c) 50#

  150. Strength 1: 235
    BBG: did not do*
    Strength 2: 4 x 7; others done

    *I workout over lunch period. Sometimes, due to length of TOW workout and my time constraints, I have to pick and choose what movements I’m going to do

  153. Smolov-185 (+5) No misses
    P Snatch- 130 (Still down 5lbs from PR)
    115 emom No misses
    -PClean- 195 (5lbs down from my PR)
    165 emom No misses
    Strength 2-

  155. Smolov – sets 1-4 @ 201.5#
    Set 5 @ 207#
    Sets 6 – 7 @ 212.5# — all felt great !
    BBG
    PWR snatch -157#
    EMOM – 146# – made all 5
    PWR clean – 201.5# – very happy about this
    EMOM – 175# – made all 5

    Strength 2
    14,10,9,8
    No GHD
    Reverse hypers – 100#

  156. Squats @ 198

    Power snatch- 123, amrap@ 108
    Power C&J – 153, amrap@ 128

    Pull-ups – 10 (chin up), 6(pull up), 8 (chin up), 8 (chin up)
    Gh raises @ 10 lbs
    Russian DL @ 123

  157. Squats @189
    Power snatch 1rm 133, emom 5/5 120
    Power clean + push jerk 155, emom 5/5 140
    Strength: pull-ups 8,6,6,5
    Ghetto ghr, ghetto reverse hypers w/ band

  158. Smolov – (off 280#) 220
    Power Snatch 1rm – 140#, EMOM – 5/5 130#
    Power C+J – 185#, EMOM 5/5 155#
    Pull-ups – 10, 9, 9, 8
    Good mornings 4×10

  159. Strength 1
    335-335-345-345-355-355-365
    BBG
    Power Snatch #225
    EMOM 5/5 #185
    Power CnJ #255
    EMOM 5/5 #225
    Strenght 2
    Pull-ups 8-8-8
    GHD raise 4×10
    RDL #135 4×20

  160. STRENGTH #1:
    7×5 @ 75% + 10 (285#)

    BBG:
    Power Snatch 205# – EMOM 5/5 @ 185#
    Power C&J 235# – EMOM 5/5 @ 205#

    STRENGTH #2:
    PU: 15, 12, 10, 9
    Homemade GH Raise 4×10
    Jumping Good Mornings 4×20

  161. I had to modify my workout and did my squats with yesterday’s template.

    CURSE YOU! The GH Raise sucked!

    This is the first time I did the drill remotely correct. I used a hanging band to perform strict reps as prescribed.

    I am so happy with my squats. These are my best ever. Why did I ever waste so much energy on LBBS!

    Thanks for reading!

    Marc

    Sent from my iPhone

  162. MFS: 5-6-5
    Knees screaming. Taking a day off of the squat cycle.
    Strength:
    Deadlift: 4×405, 3x5x315
    WOD: 12 Min AMRAP
    -10 Box Jumps; 22”
    -12 Ring Rows
    -14 Ab Mat Sit-ups
    8 rounds, 10 BJ, 12 RR, 4 SU

  163. Strength 1
    7X5 @ 240#(up 10lbs)

    BBG
    Power Snatch 185#(10lb PR)
    6/6 @ 165#

    Power C&J 205#(5lb PR)
    6/6 @ 175#

    Strength 2
    1a) 9,8,8,7
    1b) done
    1c) subbed GM @ 95# done

  164. Smolov –

    295 (+15)

    Bbg –

    1) 220/200
    2) 250/210

    Str 2 –

    A) 10 – 10 – 10 – 8
    B) bodyweight
    C) 70# Fat Bar RDL

  165. Strength 1) 260 (+5)
    BBG– PS 175 EMOM@ 160
    PC/J 240 EMOM @ 215
    Strength 2) 11 10 11 10 done and done

  166. Str – 7x5x80kg – done pretty easy – that’s +2,5kg
    BBG –
    PS – 50kg – emotm – 45kg done, shoulders really bad
    PC+J – 70kg – emotm – 60kg done, shoulders horrible!
    Str – 8-7-7-7, shoulders almost fell apart! normally I could do 12-15 every round easily
    done and done, lower back and hamstrings almost exploded!!!

    MFS – 4-9-2

    one week behind and on a slightly different rest day management, resting Wednesday and Saturday. squats are pretty easy, will raise more optimistically next week, shoulders are totally fried. not looking forward to the OH walking lunges tomorrow.

  167. (Thursday July 4)

    Str 1) 230#
    BBG Snatch – 155 / 140
    BBG C&J – 215 / 185
    Str 2, 1a) 9, 7, 6, 7

  168. bw=78.7kg
    Str 1: 7x5x140kg (10kg over last week)
    bbg 1) 89kg; 5x1x80
    bbg 2) 111kg; 5x1x94
    Str 2):
    1a) 8/6/4/4
    1b) good (not strict tempo, just getting reps)
    1c) good (with 15kg bumper)

  171. HBBS – 215
    1a) 155/140 EMOM
    1b) 215/195 EMOM

    1a) 14, 12, 11, 11
    1b) GHR progression
    1c) BW reverse hyper, don’t have machine

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