Here’s Sean McChesney’s 305# Clean @ 180# BW. I just met him, but I love this mufucka.
Looks like we’re coming on your continent, Europeans. Fuck yeah, eh?
Dates will be announced soon.
Uh… I don’t know how to say this.
BP is a fitness model?
For your viewing and listening pleasure; Johnny Cash:
WOD 120210:
Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.
Notes on the High-Bar Back Squat.
2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.
Conditioning
5 rounds for total reps of:
ME OHS @ 155/105#
Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.
ME Ring Dips
Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.
*Rest as needed between movements.
Midline/Strength
1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO
Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position.
1b) 3X20 UB GHD Situps – rest 60 sec.
I am signed up for Kennasaw.
Hope to see you there … I’m waiting to get discharged from doctor before I figure out if I can make it to the camp.
God damn Brogramming viper. Whup that ass country boy.
So Rudy… I know your a Jamesons man. Thought I should let you know I just had some Glenlivet… and it was smooooth. Neat at room temp.
Just sayin.
Glad to hear your coming out to europe. I can think of a couple of people around base, including me, that will sign up in a heart beat
1). 245; 260; 280; 300
2). 190; 210
Conditioning
OHS–6, 6, 7, 6, 5 (lacked shoulder mobility this morn which caused me to drop the bar early each set, weight felt fine)
Dips– 17, 15, 12, 12, 12
Didn’t have time for midline, had to go to work. Will try to complete later this afternoon.
1) 230, 250, 265, 280
2) 200, 225
Only did 4 rounds of conditioning, rested about 60 sec between each movement
OH Squat – 8, 9, 12, 10
Dips, 30, 23, 20, 22
Midline – Done
1. 205, 220, 230, 245
2. 200, 220
Tweaked the fuck out of my neck on the last set of bench. Could not get weight overhead for the OHS. FML.
Superset the dips and GH raises
Dips – 20, 20, 15, 17, 10
Gh raises were :05 for maybe half a round, then just as long as slow as I could go, probably :03.
No time for the situps.
HBBS
Dan and Nat: 135-145-155-165
BP
Dan: 155-160
Nat: 110-115
OHS
Dan @ 85#: 15-15-15-12-10
Nat, Rx: 15-12-16-14-13
RD
Dan: 6-12-15-12-8
Nat: 20-20-20-18-18
Have to break into 2 sessions today cause of school.
AM:
HHBS: 245, 260, 275, 295
Bench: 185, 185, 215 (PR), 215
Reason thats a PR is cause I did a bunch of rounding up from kg to pounds. So this is about 10lbs heavier than I’ve ever done for 5 an I did it twice. Last rep on the last set was a grinder for sure.
Midline:
Done 2 sets of each.
Will come in later to do remaining midline set and the OHS/RD combo.
PM:
OHS: 10, 9, 8, 6, 9
Dips: 23, 17, 19, 17, 23
24 on the last set would have given me 100 dips total. Blast. OHS were pretty easy. Set of 6 lost it behind.
HBBS: #250,265,285,300
Bench: #180,180,205,205
OHS: #6,2,9,8,0
RD: 15,16,16,17,15
Midline: done – can feel those tempo GH raises. All around good stuff.
OHS needs some work. Last set dropped the first rep, pretty sure I was trying to go to fast.
1/3/3
HBBS: 170, 185, 195, 210 -(Everything felt hella heavy today.)
Bench: 95,95,105,105
OHS – 15,16,16,6(stepped out),14
Rings – 8,7,5,5,4
Midline – done
PS – When I first started Outlaw on 12/24 my max ring dips were 4. Boom.
HBBS=135/155/165/174
BP 2×5@80%=120#
Conditioning=OHS @ 105#. 7/7/7 dips=5 reps strict I did only 3 sets bc my shoulder was unhappy.
Midline= completed
4/4/5. I have been working late and getting up to coach at 6:00… I’m tired and Cranky.
Therefore my work load seems harder than it should.
QUESTION: if you have a tendency to have shoulder issues, is it safer to stay strict or kip ring dips?
1: 300, 320, 340, 360
2: 230×2, 250×2 *close grip
only 3rds due to class time of OHS/ring dips
15x each rd for OHS
21×1;15×2 on ring dips
1) 225, 240, 255, 270 – easy
2) 190, 220 – last set a little tough
OHS) 9, 9, 7, 7, 8 – strength wasn’t an issue but wanted to maintain the speed
RD) 23, 15, 15, 12, 12 – happy with these, same as above
Midline) Complete
Good day.
1) high bar. 145-155-170-180. Felt pretty easy
2) bench. 175-205
OHS-95×7-105×6-115×6-115×6-115×5
Dips-regular dips at a globo gym. 17-16-15-14-14
Gh raises felt very hard going slow down and fast up
1) 305, 325, 350, 370
2) 230×2, 260 (f@4), 250 (f@5)… wtf.
OHS – 16, 15, 14, 5 (dropped forward), 11
Dips – 30, 24, 15 (slipped), 18, 17
Did “Annie” as part of CF Heath WOD – 4:51
GH Raises – did them, but it’s hard going vertical w/out pads to rest your knees on.
M/F/S – 4/3/4
May have tweaked my wrist again… we’ll see, but I might have to take a few days off.
And I thought Poppa would be the first model…
Hbbs 175-185-190-205#
Bench 185/205#
Ohs @135- 8-9-10-11-11
Ring Dips mesed up thought it was only 1 set 18
Ghd situps 3×20
m/f/s…1/1/1
1) 210,225,240,255
2)155,175
Did overhead squats rx at BW of 155
OHS- 16,11,11,10,14
RD- 18,15,15,13,12
GH raises were hard
A: 185, 195, 210, 220
B: 140, 160 (felt really strong)
+
OHS @ 115# – 6 (135#), 11,13,14,16 (got easier the more I did them)
Dips – 9,11,11,9,7
+
GHR + Situps – complete
M/F/S: 4/2/3
1. 205, 225, 235, 250. Felt great
2. 155, 155, 175, 175.
Conditioning:
OHS – 8, 7, 6, 6, 3 (weight shifted, lost it)
Dips – 16, 14, 14, 13, 11
Midline: complete, had to pause a couple times btwn reps on the GHR
M/F/S: 2/1/1
1) HBBS 165, 180, 195, 205 all felt so heavy today. Grrrrrrr
2) Bench 120, 135
Conditioning: yikes this hurt!
OHS – 12, 15, 13, 15, 12
RD- 21, 22, 19, 17, 13 ugh
Midline: completed.
MFS – 3, 4, 5
I know Drew Shamblin did not post but I watched him get 40 ring dips on the first round. Then, 30, 30, 30 and 26……..crazy.
1) 240 – 260 – 275 – 295
2) 175×2 – 195×2
OHS – 5 – 5 – 5 – 5 – 5
Ring Dip – 14 – 13 – 13 – 10 – 9
Midline – yup
Strength:
1) 235-250-270-285 (felt too easy)
2) 220×2 – 245×2
Conditioning:
OHS- 9-10-4-10-12
Ring Dip- 20-18-16-15-12
MIdline: complete
squat 175 / 191.25 / 205 / 215
bench 190 2×5 / 215 1×3 & 1×2
didn’t have a percentage on this so estimated
OHS 115 4-5-5-4-4
Ring Dip 3-5-5-4-3…….any sort of pressing work completely drains me of my ability to do these
no midline….any suggestions on subs maybe T2B, K2E….I work out on the side deck in the cold….fun in the rain and snow
1)170,180,190,205 Heavy today.
2)165X2,185X2 Easy
OHS @ 135#: 4,1,2,2,2 I have nightmares about OHS’s. My shoulders fucked. Getting better I guess, a year ago I could barely get into the OHS position with a broom stick.
Ring Dips: 23,21,12(chicken winged it trying to go too fast),16,12
Midline: No Hyper, No GHD. Tired of stupid subs (fuck good mornings). Was going to do our gym wod but blew it off.
666 Not enough sleep and shoulder is pissing me off. Tomorrow will be better.
1) 205, 225, 235, 255#
2)205, 225#
Conditioning:
OHS: 5, 5, 9, 6, 6
RD: 20, 18, 13, 9, 10
Midline: Completed…holy hamstring…
1) 125, 130, 140, 150
2) 100, 110
OHS @ 95 – 7, 11, 8, 8, 8
Ring Dips – 15, 16, 16, 16, 15
1. 185, 200, 210, 225
2. 140, 155.
OHS @ 155: 5,4,3,4,3.
Ring Dips: 21, 15, 12, 15, 13
Fuck my hamstrings.
Thanks!
MFS – 2/3/2
HBBS: don’t have functional 1RM. Went off 275 last time, bumped to 300 today. Way too easy.
210-225-240-255
BP: based off of 90% 1RM
190-190-210-210
CONDITIONING:
OHS: 16-15-15-5 (oops) – 12
RING DIPS: 40-32-25-20-20
MIDLINE: CHECK
Rough session tonight. Ready for some fish oil and bed.
Back Squats 280, 300, 320, 340
Bench 195, 195, 215, 215
OHS-4,7,2,3,0 (complete fail on last set. Do not think I rested enough between, as could not keep arms locked out after dips)
Ring Dips-15 (all strict), 13 (all strict), 10 (all strict), 13 (kipped last 3), 12 (kipped last 2)
GHD- Easy
GHR- BW
1) 225, 235, 250, 275
2) 170 x 2, 190 x 2
OHS- 3, 1, 2, 0, 2- kept moving my feet
Ring dips- 21, 18, 19, 17, 10
GH raises- done, no tempo
Sit ups- done
1. 160, 170, 180, 195
2. 95, 110
OHS: 6, 10, 13, 11, 10 (my arms kept giving out on me)
Dips: 5, 3, 9, 5, 5 (I have no idea where the 9 came from–I couldn’t replicate it)
Midline: complete
MFS: 5/4/6
HBBS: 350-375-405-425
BP: 260-260-295-295
OHS: 3-6-8-10-13
RD: 13-12-10-11-13
Midline: Done
Reverse hypers done on GHD with 20# med ball.
m/f/s: 4/6/6
1) 210 225 240 255
Felt kinda heavy today
2) 160×2 180×2
Didn’t feel heavy(compared to last week)
Conditioning
11 10 11 8 11
Totally shocked myself with these but realized I wasn’t extending my hips all the way at the top on video review.
15 15 15 13 10
Midline
Completed
Did ghr on floor with feet under barbell, only did 8 each round
1/3/5
HBBS: 235/250/270/285
Bench Press: 155/165
Warmed up for the Overhead Squats, but I could still feel my elbow tendonitis. I just did the Ring Dips. 10/12/10/10/10
Had to skip the midline because of time, but I just got a GHD, so I’ve been playing around a lot with it. It’s ridiculous how hard ONE glute ham raise is for me.
1. 157, 167, 182, 192
2. 115 x 2, 120, 125
Conditioning:
OHS: 14, 15, 13, 14, 13
Ring Dips: 9, 8, 9, 8, 7
Midline: Done
1) 250, 265, 285, 300 – All of these felt pretty good, hips were a little tight from work.
2) 230 x 2, 255 x 2 – these felt pretty good too.
OHS – 9(dropped behind), 13, 12, 15(got 4 and lost it behind and took a mulligan), 13
Ring Dips – 12,13,13,11,11
1) 210, 225, 240, 255(easy easy easy)
2) 150, 165(shoulder is still a little sticky)
Cond
15,10,12,11,3(on the way up my shoulders rolled forward and i lost it! FUCK! It is still hard for me to get in really good position cause of my right shoulder)
15,20,15,15,16
Midline work was miserable. After the last set I thought I was going to vomit, no joke.
1) 275-285-305-325
2) All sets @ 135# this was the heaviest with no shoulder pain, it was heavier than last time so that’s good.
Conditioning
OHS 8-8-7-9-10 working speed and still feeling out shoulders
Ring Dips 5-5-5-7-10 all strict, again shoulder injuries so this was where pain would kick in was at 5, however, last set someone pissed me off in the middle of this and that reall helped.
Mid-line: no GHD machine at work, so did sets of T2B and good mornings, these with a tempo.
1) 215, 230,245, 260
2) 220, 250
Conditioning: Two of the things I suck at the most f-ing combined. Whats up with that?
OHS @135# 8, 9, 9, 10, 9
R-Dips 12, 7, 8, 10, 12
Midline: Completed
1) 245, 265, 285, 295 pounds
2) 165, 165, 185, 185 pounds
Conditioning
OHS 155×6, scale to 135 x 4 , 2, 1
Ring Dips 20, 15, 14, 9, 6–didn’t kip because I don’t really know how on these
Midline:
Accidentally did 3x15x 25 pounds, 35 pounds, 45 pounds with 45 degree back extensions.
GHDs–done on back ext
M/F/S: 3/3/4
So I can Snatch 185 (two days ago) but I can’t OHSQ 155 x10.
Now maybe I know why my snatch sucks.
HBBS: 185-195-205-215
BENCH: 125 for 2 sets 140 for the last 2
OHS- I’m an idiot and I can count so i did the first 2 sets @115 8/10 then I dropped to 105 12/15/18
Ring dips- 8
hbbs: 255-275-295-310
bench: 250, 250, 280, 280
conditioning: total reps 126
ohs: 8-10-11-12-6
ring dips: 21-18-15-15-10
midline: done
Strength
1) 1X4 @ 220#, 1X4 @ 235#, 1X4 @ 250#, 1X4 @ 265#
2) 2X5 @ 205#, 2X5 @ 230#
Conditioning
OHS 7-8-8-5-7
Ring Dips 12-14-13-9-12
BS-(200/215/230/240)
Bench-(175/185)
OHS-(3/10/2/7/8)
Ring Dips-(25/21/20/14/14)
No midline
A little late on this one, had to leave town unexpectedly so I shortened the WOD.
HBBS – 210-225-245-265
BP – 245-265
OHS – 13-12-13
RD – 17-13-14
Strength
1) 121, 130, 140, 150
2) 88, 88, 100, 100
Conditioning
OHS: 9, 6, 7, 6, 7 (not moving feet was difficult)
Ring Dips: 6, 5, 6, 4, 4 (need to work on that)
MS: 134
1) HBBS 265×4 / 280×4 / 300×4 / 320×4
Got called back in to work right after I racked the last set…never got to finish the rest of the workout…been on call all weekend and have spent 28 of the last 36 hours at work. Will hopefully be able to make some of this up tomorrow.
1. 220/235/250/265
2. 180/180/205/205
OHS 2/5/4/4/4 (scaled to 135 after 1st)
Ring Dip 30/21/15/16/14
Midline- yes
1. 150-160-170-180 (felt hard today)
2. 90-100 (easy!)
Conditioning:
OHS: 6-7-7-7-8
RD: 8-7-7-9-8
Had more on the OHS, but trying to keep moving made it tough. I usually spend time at the top getting set when I am tired, then bang out a few more.
1) 215-230-245-260
2) 205-230
conditioning:
135 lbs o/h squats 7-7-9-4-7
me bar muscle-ups (no rings) 7(f)-7-6(f)-5-5(f)
midline: completed
Would love one of those Outlaw Raider’s hats!! How can i buy one?