130708

>Due to some technical difficulties, registration for the San Antonio date of the Para Bellum Series will be up tomorrow.

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>Some of you may remember Shawn Rider breaking his leg. It was a freak lifting accident, where he bailed awkwardly from a lift, dropped the barbell on his his leg, and broke his fibula. At the time Shawn was hitting PRs every week, and had put a total of 100 pounds on his Snatch and Clean & Jerk in a six month period.

I spoke to some athletes from Shawn’s gym a few months ago. They said he was an absolute lunatic about training, and that he had been like a caged lion for the better part of his recovery. They also said he was recovering faster than anyone could believe, and that he was close to being able to wrap his hands around a barbell.

Yesterday Shawn sent me the email and video below. I’m going to go ahead and cast my vote for this being the greatest “feat of strength” in Outlaw history.

Rudy,

I just wanted to send you a quick video. I have been back following the Outlaw Way for officially 3 weeks now after taking 6 months off from “heavy” lifting due to my fibula break and ligament tears in my ankle back on January 5th. After having a plate and 8 screws inserted into my ankle, being on crutches for two months, learning I broke two screws during the Open and having them removed and constantly being told I “can’t go heavy until July” from my doctor, I have finally made it to July and to celebrate I wanted to send you a video of my 1RM Snatch from today. Prior to my injury, I followed The Way for 6 months and my snatch went from 185# to 250# and c&j went from 275# to 310# at a bodyweight of 188#. I thought it would be another 3 months or more before I saw those numbers…. today I hit a 240# snatch….in a pink breast cancer awareness shirt…. with my nice long purple scar on my ankle showing. Thank you for giving us all your incredible programming. We have a solid following at our box and it is our hopes to be making a push in Regionals next year! Again thank you for everything!

http://vimeo.com/69839060

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WOD 130706:

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders