111122 - The Outlaw WayThe Outlaw Way

111122:

Strength

5X2 Hang Clean (full stall, above knee, full squat) – heaviest possible, rest as needed
2a) 5X5 Clean Pulls @ 115% of heaviest above – rest 60 sec
Notes: If you have a banded pulling platform (Westside style), use 100% of #1 + approximately 25% band tension. Don’t be overzealous, these should not be impossible.
2b) 5X5 Weighted Strict HSPU – heaviest possible, rest 60 sec
Notes: Standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you can think of to weight yourself.

Conditioning

100 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
75 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups
50 Double Unders
25 Wall Ball 20/14#
15 C2B Pullups

For time.

Midline/Strength

1) 3×20 UB GHD Situps – rest 60 sec

14 thoughts on “111122”

1) 205,225,235×3
2a) 275 lbs
2b) 12 lb vest x2; 20 lb vest x3

Conditioning: 9:29

1. 205, 205, 215, 215, 225. Fucking up my weights, meant to finish at 235.
2a. 275
2b. 20#

Conditioning. 12:07. Sucked. Started strong but hit a fucking wall in the 2nd round of DU’s. I’m realizing C2B’s are problematic, my form falls apart once I get winded, need to work on this.

1) 245, 265, 275, 285, 295
2a) 335
2b) 60# of chains

Conditioning 11:26

1) 225#, 245#, 255#, 265#, 265#
2a) 305#
2b) 32# vest the first round, then dropped to 25# vest

Conditioning — 7:06

M/F/S – 3/7/6

1) 175, 195, 225, 225, 245×1 (finally feeling better with these but am still really, really shaky on my wrists)
2a) 280 for all sets
2b) 3+1+1, 2+1+1+1, 3+2 for last three sets
(the last three sets I used a 10# bumper for my head, yeah, my HSPU’s fteaking blow. The worst part, I was actually excited at my ability to even get THESE! Ugh)

Conditioning: 7:02 (all DU’s and wall balls unbroken, video to come)

GHD – did all sets with 20# vest

conditioning only
13:11
strict pull-ups, bar cant handle a kip, will tip over.

1)215,225,235,245×2-strained glute on set of 245??
2)275
3)20lb vest 5×5

Ass was getting tight so didnt do conditioning?!? got worse throughout the day.

Mike Poppa on November 23, 2011 at 7:47 pm said:

Did conditioning today 11/23
9:57

1) 145/155/160/165/170/175 – old squat clean 1RM
2a) 200# no bands
2b) Just doing these strict is weighted enough after all the free standing ones yesterday.

Conditioning
9:11 – mostly shoulder cramping limited and winded from wall balls

Midline
37/36/36sec

3×15 reverse hyper @30#

MFS: 1/3/6 – shoulders more just smoked probably sore tomorrow.

1) 225, 235, 245, 255(1), 255F
2a) 255 (oops), 275×4
2b) 17.5, 20, 22.5(3), 20, 22.5
Wod: 9:52. First 100 DUs unbroken, 2nd 75 were something of a train wreck after coming off 15 ub c2b pullups.
Midline, check.
MFS 3/3/3

1) 185, 205, 225(f), 225, 235(f)
2a) 255
2b) 22.5, 25, 25, 25, 27.5

Conditioning: 11:16
Midline: still doing something worng with the GHD. I give up!

MFS: 3/2/4

I just started following this programming this week with Jeremy Murdock. I am really excited.
1)Hang Clean
125, 135, 140,145, 150, 155, (Didn’t know what I could do so I kept going, but only did singles @…) 160, 165, 170 PR
2A) 195
28) Worked on strict HSPU.

Conditioning
15:24