130715

The new site will be up at any moment, but I wanted to go ahead and get the work posted at a reasonable time, for those of you on the other side of the world. Make sure to refresh a billion times—the new site could pop up at any moment… Like a ninja, or Santa.


I’ve gotta say it — Kevin Simons may have just taken Paul Estrada’s title as the “King of the Outlaws”. Paul may have a bigger total (largely based on that “gift from Jesus” Snatch), but Kevin’s all-around strength numbers are unmatched. With this Squat he breaks his own Outlaw Record of 520#, and sets a new PR of 540#.

I asked Coach Pendlay if he was impressed… He yawned.

Kevin Simons – 540# (245kg) HBBS:


SUPER-MEGA exercise for weak Americans – featuring Vladimir Tyminski:


BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

2 minutes ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

1 minute ME Rope Climbs 15′

129 responses to “130715

  1. BBG
    1.) 185#
    2.) did not do
    3a.) 185#-1, 205#-3
    3b.) 155#
    Conditioning
    5 rope climbs
    1 round + 2 kb push press
    5 rope climbs
    1 round + 6 Burpees
    3 rope climbs

      • Coach – I was hoping you’d see this; today is the first day in a couple I’ve been in front of a computer. My numbers from testing:

        HBBS – 340+5 from starting Smolov
        Snatch – 205+ 20
        Clean and jerk – 265 + 30

        Oly numbers match lifetime PR’s that I havent hit in a year!! I always get frustrated with my HBBS and I’ve never hit anything over 350. You should also note that I was wanting to jump back in and follow your site and was already doing a mini smolov but mine I alternated with front squats doing half and half and the work on the FS seems to be a key to my success because that was also when I hit the same numbers last year.

  2. 1) 105kg, missed the high hang at 110kg

    2) 100kg, smooth

    3a) 120kg
    3b) 120kg

    Cond)
    3 rope climb
    2 rounds
    6 rope climb
    1+15
    2 rope climb
    Really tired on this

      • Try now! It will go to the old site though if you use the same link from this blog post. theoutlawway.com comes up as new site

  3. 1)135-175
    2)160
    3a)185
    3b)185
    Cond-
    3 Climbs
    1+20
    6 Climbs
    1+15
    3 Climbs
    Pushing hard on this ME work.

  4. Hey outlaw coaches, your work is awesome and i wondered if you could release your wod in a pdf format for me too save. Or even better…you could collect your previous year and publish it like joulie fouches coach did. I would pay for it!

    • So here is my question if you DNF the strength work yet complete the conditioning then you must be so supremely strong that you didn’t need the strength work at all. Clearly you prioritized the conditioning over the strength work because of your lack of need for strength….

      Remember strength gives you the ability to articulate your lung capacity. Next time skip the conditioning to do the strength if you have to cut something.

        • Assuming you read his full comment, you must have missed this part… “Remember strength gives you the ability to articulate your lung capacity.”

          • Yes but if he is training for specifically endurance then if he was to skip something it should be strength… I don’t think you could do only strength lifting then be a stud at metcons.. My point is he is being an asshole for no reason.. The guy posted what he did this isn’t a place to question what others skip or don’t skip.
            “Do whatever the fuck you wanna do.”

          • Guitarhero… Perhaps the statement would make more sense if you knew that Spencer is actually one of the Outlaw Coaches? He’s actually providing everyone with great information.

      • [Remember strength gives you the ability to articulate your lung capacity. Next time skip the conditioning to do the strength if you have to cut something.]

        Please elaborate.

      • Question: what if we do the strength work seperatley, later in the day? Is it still as effective, or should we do it right after the BBG?

  5. BBG:
    1) 155 ( fail at 160 )
    2) done at 140
    3a) 170
    3b) 135

    Conditioning
    87 total reps

    Only 2nd time ever doing rope climbs. Snatch work was tough this morning. Saturday beat me up

  6. 1.) 185lb (missed hi hang on 195)
    2.) 165 no misses
    3a.) 225
    3b.) 225

    Conditioning (12′ rope)
    5 rope climbs
    1 round + 15 burpees
    6 rope climbs
    1 round + 10 Burpees
    4 rope climbs

  7. 1) 225, missed 3rd rep of 235 twice
    2) 215
    3a) 285 (110% of SN, failure to follow instructions)
    3b) 225
    C) 4, 1rd+15 reps, 6, 1rd+15 reps, 2

    #TheOutlawWayAfghanistan

  8. 1) 120
    2) 110 no misses
    3a) 125
    3b) 125, 135, 135, 145

    Rope: 3
    AMRAP: 1+16
    Rope: 3
    AMRAP: 1+8
    Rope: 1

  9. 1) 115 lbs
    2) @105lbs
    missed hi-hang/missed hang/missed floor. Got all string together second tries.
    3. a) done @125lbs
    b) 165/185/165/175

    Conditioning:
    1min. ME row (no rope in my gym😦 ) 18 kcal
    3min. AMRAP: 1+13
    2min. ME row 17 kcal
    3min. AMRAP: 1+11
    1min. ME row 12 kcal

  10. BBG:
    1) Got up to 185lb
    2) 165lb

    3a. 205lb
    3b. 185lb

    Conditioning:
    17 C2B PU (No Rope)
    2 rounds + 3 Burpees
    15 C2B
    1 Round + 15 Burpees
    12 C2B
    Not gonna lie that one was fairly brutal

  11. 1- 195#
    2- 175
    3- 265(failed to read 110% of hang) whoops
    3b)245 pendlay
    Cond- 4rope climbs
    1+15
    4rope climbs
    1+10
    2 rope climbs

  12. 1)165# 1rm for 3 pos
    2) 150# for 3×1
    3a) 185# for 4×3
    3b) 185/205/225/235
    Conditioning:
    me rope: 2
    amrap: 2 full rnds
    me rope: 3
    amrap: 1 full rnd and 14 burpees
    me rope: 2
    Total reps of 96…gotta get better at rope climbs

    • Yep designed to feel heavy. Height of the high pull will be relative to the efficiency of the athlete. When I pull at a weight that much heavier than my last set it feels strange but that’s because efficient lifters use much more speed then strength in our lifting. It’s supposed to feel too heavy. Good work

  13. 1) 135
    2) 120
    3a) 150
    3b) 185
    Con- made up the Fran I missed on Saturday
    4:38 40sec off of pr.
    On vacation with the fam and diet has been terrible last couple days. Body felt totally shot during this workout

  14. M/17/155#

    1) 150#
    2) 135#
    3a) 165#
    3b) 175#

    Conditioning:
    25 towel pull-ups (no rope)
    1 round + 18
    32 towel pull-ups
    1 round + 8
    21 towel pull-ups

  15. I put my work over yonder on the other site, but I’ll put it here too

    BBG
    1) 205# 3 position snatch (PR)
    2) @185 no misses

    Strength
    1) 225 H.Snatch pulls
    2) 225 P.Rows

    MetCon
    -4 climbs
    -1 round + 10 burpees
    -4 climbs
    -1 round + 3 burpees
    -2 climbs

  16. bbg: 135 5 lb pr

    couldn’t do the 1 rm hbbs on friday so did that:
    215# 15# over last 1 rm -5# from liftime pr 4 months ago…flipped from days to nights to days to nights in the last 10 days.

    conditioning:
    subbed pullups for rope climbs and 45# dumells for pp
    18 pu
    1 rd+ 10 burpees
    18 pu
    1 rd + 5 burpees
    8 pu

  17. 1) 90 kg (failed 95 kg from the hang)
    2) 80 kg (easy going)
    3a) 100 kg
    3b) 100-110-100 kg

    no cond: felt tired, happy about the snatch went up smooth with no problems in the lock-out

  18. felt like shit today, woke up with some sore muscles and just feeling fatigued… perhaps its because of friday&saturday, 4 1RM’s…

    So workout today was snatch tecnique, max 60kg and ran slow pace for 35 minutes

  19. BBG
    1) worked up to 155 before calling it good on going oh. Shoulder hurts bad in catch – going to see doc
    3a) & 3b) 185
    Conditioning
    95

  20. BBG:
    1) 145# (missed hi-hang @ 155#)
    2) 130# (no misses)
    3a) 160#
    3b) 185#
    WOD- 3/1+15+7/4/1+7/3 Rx

  21. BBG
    1) 175, actually working on squat snatches, I can split much more
    2) 160×3
    3a) 195×4
    3b) 225×4

    COND
    6 rope climbs
    2 rounds
    6 rope climbs
    1 round + 11 burpees
    3 rope climbs

  22. 1) 225 – Still sore from Saturday, could of gone heavier but focused on speed
    2) 205

    3a) 255 – not a good time
    3b) 195

    Con –
    4/2/4/1+12/3

  23. BBG
    1) 185#
    2) 165#
    3a) 205#
    3b) 225#
    Conditioning
    4 rope climbs
    43 reps
    5 rope climbs
    38 reps
    3 rope climbs

  24. BBG 1)185 205f hi hang (no straps)
    2) 165
    3a) 275 im an idiot
    3b) 185×1 205×3
    cond 16climbs 2rds +21

  25. 1) 65 kg, missed Hi-hang on 67 kg
    2) 60 kg
    3a) 72 kg
    3b) 72 kg – 75 kg – 77 kg – 80 kg
    Conditioning
    6 Rope Climbs
    1rd + 12 Burpees
    7 Rope Climbs
    1rd + 1 Burpee
    3 Rope Climbs

  26. BBG:
    1. 195
    2. 180
    3a. 220
    3b. 220
    Conditioning:
    4 Climbs
    2 Rounds
    3 Climbs
    1+13 Burpees
    2 Climbs

  27. 135 – 155, worked at 145 – one miss (last high hang of the second round).

    7 climbs + 2 rounds and 4 PP

  28. 1. 220# 3 pos snatch
    2. 200#
    3a. 240#
    3b. 205#

    Condo:
    19 rope climbs
    AMRAP: 102 reps
    Total: 121 reps

  29. BBG
    1) 215
    2) 195
    3a) 225 on all
    3b) 225 on all

    CONDITIONING
    did strict pull ups
    19
    2 rds
    10
    1 rd + 6
    11

  30. 1) 185. Failed hi-hang at 190

    2) 165 no misses

    3a) 205
    3b) 185

    Cond-
    5 RC
    1 rnd + 14 burpees
    5 RC
    1 rd + 8 burpees
    3 RC

  31. BBG:
    1. 195
    2. 180
    3a. 220
    3b. 220

    Conditioning:
    5 Climbs
    2 Rounds
    5 Climbs
    1+5 Burpees
    3 Climbs

  32. BBG:
    205~85%, 215 f on 3rd
    185 3/3

    Strength:
    1a.)225
    1b.)175

    Conditioning:
    rope out of order sub pull ups ~ 31
    1+15 Burpee ~ 55# DB’s
    31
    1 +9 Burpee
    13

  33. Shoulders are fried from doing Saturday’s work yesterday.
    BBG:
    1.) 135#
    2.) 120#
    3a.) 145#
    3b.) 155-155-185-185
    Conditioning:
    3 ascents
    1 round + 3 burpees
    4 ascents
    15 burpees + 5 KB push press
    2 ascents

  34. BBG
    1. 200 25LB PR from last time we did this 6 months ago or so
    2. 180 3/3
    3a. 225
    b. 190
    Conditioning “No Rope” Wanted to do “Amanda”
    4:41 RX

  35. Comments not the same on both sites.

    BBG:
    1) 85Kg
    2) 77.5Kg
    3a) 92.5Kg, ain’t got no height on dat
    3b) 80-85-90-90Kg

    Cond:
    4/1,7 burpees/3/1, 9 burpees/2

  36. 1) 245
    2) 225
    3a) 275
    3b) 225

    Conditioning
    4 climbs
    3 rounds
    5 climbs
    2 rounds + 3
    2 climbs

  37. Guess i’ll post here too since no one is posting on the new site.
    BBG:
    1) 165, 170(f-3rd pos)
    2) 150

    3a) 185
    3b) 135, 145×3

    Conditioning:
    *Push Press 115#
    3
    1+22
    4
    1+10
    2

  38. 1) 175, 180 (failed on high hang…damn)
    2) 160
    3a) 200
    3b) 220
    cond:
    RC 3
    amrap 1rd + 11 burpees
    RC 3
    amrap 1rd + 8 burpees
    RC 1

  39. Posting on both sites:

    BBG:

    1) 155 – First time doing this. Worked on mechanics. Mobility is finally getting better with all the olympic lifting we’ve been doing. I’ve never felt so good in the bottom of the snatch position.

    2) 3×1 @ 140, no misses

    3a) 170 across
    3b) 170 across

    Conditioning:

    Rope Climbs: 4
    AMRAP: 1 + 16
    Rope Climbs: 3
    AMRAP: 1 + 5
    Rope Climbs: 2

  40. 1) 85Kg
    2) 77.5Kg
    3a) 92.5Kg,
    3b) 80-85-90-90Kg

    Cond aka damn rope..
    1 Climb, 40 reps
    2 Climbs, 34 reps
    1 Climb

  41. 1) 155lbs, ( did it twice the first one sucked)
    2) 140lbs
    3a) 170/ lowered to 160 for sets 2-4
    3b) 145
    conditioning
    4 rope climbs
    1 round and 7 burpees
    4 rope climbs
    1 round plus 2 burpees
    2 rope climbs (didn’t really know how to re rack the kettle bells they were sliding all over my shoulders

  42. BBG
    1) 100
    2)90
    3a)110
    3b)185,195,195,185
    conditioning (subbed 40# KB’s)
    15 rope pull-ups
    1round + 7 burpees
    14 rope pull-ups
    1 round + 3 burpees
    9 rope pull-ups

  43. 1) 140#
    2) 125#
    3a) 155#
    3b) 185-190-195-200
    Cond:
    4 towel pull/knees to bar x 2 rounds
    1 round + 15 burpees + 4 press
    4 towel pull/knees to bar x 3 rounds
    1 round + 12 burpees
    4 towel pull/knees to bar x 1 round

  44. Here’s my work (originally just posted on the new site)

    BBG
    1) 155# Focused on a fast third pull.
    2) 135#
    3a) 175
    3b) 175

    Cond: Substituted DU for Rope Climbs. Know this is not really related at all but I didn’t have rope/pull up bar/rings so I picked something I suck at.

    1 Min ME DU: 37
    3 Min AMRAP: 2 rds + 1 rep
    2 Min ME DU: 65
    3 Min AMRAP: 2rds + 5 rep
    1 Min ME DU: 51

    I’m much better at DU when I’m dog tired. It’s frustrating.

    Coach, do you want us posting on the here or over on the new site? …Or both for now?

  45. BBG:
    1. 110#
    2. DND – technique work
    3a. 115#, 125#x3
    3b. 105#
    Cond:
    3 climbs
    1 rd + 15
    4 climbs
    1 rd + 6
    2 climbs

  46. Bbg:
    1) 115#
    2) 105#
    3a) 130#
    3b) 115# across

    Cond:
    4 rope climbs
    1+15
    5 rope climbs
    1+8
    2 rope climbs

  47. 1) 175#
    2) @155#, 1 set missed the 2nd snatch, 2 set missed the 3rd snatch, got all three on the last one
    3a)190#; 3b) 175#
    Conditioning: 3 RC
    1+ 4 Kb PP
    4 RC
    1+ 10 Burpee
    1 RC = 87 total reps

  48. 1) 155. Failed high hang at 165
    2) 140
    Cond:
    4 rope climb
    43 reps
    6 rope climb
    36 reps
    3 rope climb
    Strength done few hours later
    175 for both

  49. BBG
    1)125#
    2)115#
    3a)120#
    3b)120#
    Conditioning:
    800m run
    10 deadlifts 135#
    10 burpee box jumps
    400m run
    10 front squat 135#
    10 burpee box jumps
    200m run
    10 thrusters 135
    10 burpee box jumps
    Time: VO 14:04

  50. 1)135# 3 pos snatch
    2)120# 3 pos snatch (3X1)
    3a)145#, 3b)185#
    Cond; 83 reps (subbed muscle ups for rope climbs and KB snatches (24kg) for push press, no rope and only one KB)
    M/33/5’8/176
    West Laf, IN

  51. M/19/190
    1) 155
    2) 140
    3a and b) 170
    cond: 89 reps with muscle ups subbed for rope climbs, class was too full to pull out ropes

  52. 1. 155 snatch complex
    2. 140
    3a. 170
    3b.155

    Conditioning:
    2 rope climbs
    1 rd. plus 8 burpees
    3 rope climbs
    1rd. Plus 10 burpees
    1 rope climb

  53. 1) 50kg
    2) 45kg
    3a) 55kg
    3b) 45kg
    Conditioner
    3 rope climbs
    1 rnd 6 reps
    4 rope climbs
    24 reps
    2 rope climbs

  54. I’m from South Africa and it seems that your new site is up and running but we can not access it – please help with a www address.

    • If you guys look at the main site, it looks like the start of the Hatch Program for squats so that should give you some direction, that’s what i did and added some cleans

      • Thank you Fanelli, will do it like you mentioned – any training is beter than no training…

  55. BBG-185
    2.) 165
    3A)205
    3B)205 for all sets…just enough weight, any more and I would’ve been heaving
    Cond. 10 RC, 58 Burpees, 23 PP …RX

  56. Will we still be getting emails or do we have to do a new subscription now that the new website is up?

  57. BBG:
    1) 205 lbs
    2) 185 lbs

    3a) 225 lbs
    3b) 185 lbs

    Conditioning:
    3 Climbs
    1 Round + 18 Reps
    3 Climbs
    1 Round + 15 Reps
    2 Climbs

  58. Does your site have a contact page? I’m having trouble locating it but, I’d like to shoot you an e-mail.
    I’ve got some ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it develop over time.

  59. 3 pos snatch: 75kg
    2) done at 65kg

    3)a) 82kg
    B) 65kg

    Now, this was shit lol. Used a piece of para rope folded over and did rope pull-ups in the rain

    A) 18 pull-ups
    B) 2 rnds 2 burpees
    C) 15 pull-ups
    D) 1rnd 13 burpees
    E) 9 pull-ups

  60. Snatch 3pos 185#

    Skipped the other stuff (yep Spencer I won’t do that anymore, my strength is not my strength.)

    Wod misread did only 10burpees instead of 15…
    4rc, 2rds+10burpees, 5rc, 2rds+1burpee, 3rc.

    Maxed out Hbbs 340+5#

    Then the sled pulls cause I’m behind. 1200meter with tire 70# in it.

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