I’m sure some of you are wondering why I haven’t de-briefed 12.4 yet. I don’t have a spectacular answer other than it feels kind of redundant. Just like we expected, the Outlaws have continued to move up the leaderboard as the degree of difficulty has risen. I’m going to assume that no matter what 12.5 brings, you feel ready for it. We currently have SIX of the top sixty men in the world (that we know of), and NINE of the top sixty women in the world (that we know of). There are double digit others littered throughout the top 150 on the men’s and women’s sides, and if I had to put a number on it I’d guess Outlaws occupy approximately 10% of the top 300 spots in the Open. All things considered, FUCK YEAH.
On a global scale we may have done exactly what I asked of you guys—made history, but on a local scale (which means shit that I get to see), this weekend may have accidentally set up as one of the most bad ass moments in the sport.
(JEEZUS, I’m getting chills just writing this.)
The Heath Training Camp will include a special heat of the final WOD of the Open. It will feature the current 21st ranked male in the world, Brandon Phillips, the current 24th ranked male in the world, Kevin Simons, and the current 27th ranked male in the world, Jason Hoggan. Did you comprehend what I just wrote? Three of the top 30 men in the world will be at the Heath Training Camp, and they are separated by a total 69 points (or in 12.1 terms, .00000000000000000004 of a Burpee). You may want to register for the camp just so you can watch these mongrels battle for the title of Outlaw supremacy.
The likelihood is that this heat will be winner take all.
One WOD to decide the king of the Outlaws.
WINNER. TAKE. ALL.
Holy SHIT I just got excited! Are you fucking kidding me? Is it really possible that everything worked out this dramatically?
Eh, doesn’t really matter, Talayna or Elisabeth will probably beat all of them anyway.
By the way, this page exists now: FAQs For Dumbass Noobs.
WOD 120321:
*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.
Strength (testing)
Establish a 1RM Back Squat.
Notes: Take no longer than 30 minutes.
BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.
Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.
Conditioning
9-6-3 of:
Muscle-Ups
Thrusters 165/110#
For time.
Midline (time permitting)
1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 3X10 STRICT T2B – rest 45 sec.
Fuck Yeah.
Far be it for me to question your infinite wisdom, but isnt testing a 1rm back squat a few days before a competition CRAZYNESS? Is there a method behind your madness?
Hey Charbs STFU!!!!! and fucking back squat. It’s the fucking open, not a competition. If you’re that close to making to regionals and think that doing a max BS will affect your amazing 12.5 performance then be a fucking pussy and don’t fucking BS. Otherwise, STFU and squat!!!
1) It’s not a “competition”, it’s a workout. It will neither be heavy nor CNS intensive.
2) Click here: http://www.westside-barbell.com/articles/max-effort-method/
3) No. I’m just making this shit up as I go along.
lmao
who needs comedy central when you have the outlaw blog?!
Rudy, stop trolling your own blog. People get upset when you are mean (read: honest).
If you’ve been following Rudy’s programming or know Rudy and his maniacal desire to prepare his athletes as best as possible, then you’ll realize that the Open isn’t a “competition” for Outlaw athletes. It’s simply a stepping stone to what really matters: making it to Regionals in order to make it to the Games.
Unless I’m totally off here, the goal with the Hatch cycle has been to make fucking monsters as the Open ends; it’s simply a part of the periodized/planned training leading up to Regionals. So, doing the Open WODs and testing for a 1RM Back Squat (for which there will be a metric fuck-ton of PRs) are just 2 parts of the training.
This is probably a quicker answer: FTFPAS. (follow the fucking program and squat).
+1
Agreed
Don’t question Rudy!
Cant wait for the camp this weekend!
Fucking awesome FAQ page
+1
+1
I love the FAQ page!
I also love the tough love that gets thrown around here!
Looking forward to this. Been on the outlaw way three weeks and I can feel a big pr coming!
Rudy I like the new FAQ page but I didn’t see the programming template attached.
HA!
Jeez Rudy, why do have to curse so much…
Because it helps him maintain his gaingster appeal. Right? Fuck whatever that’s why I do it…
Gangster- FUCK
Can you send me a Word document of your programming template?
Go fist yourself.
HAHAHAHAHHAHAHA. I am not going to lie its one of the funniest things I have ever read.
I love this blog!
Somme say fisting?
20 unbroken Cock Punches sounds kind of hard. Is there a sub for that?
http://youtu.be/Js_3bIni52I?t=11s
This could be a good sub for UB cock punches, which mind me laugh hard enough to spit my coffee out on my screen!
If we ever have a “In teams of 2 alternate cock punching for 5:00, 1 partner works while the other rests” this will be the perfect demo video, make sure you save the URL.
That will be good skills training for Open WOD 13.2 7:00 AMRAP of Cock Punches. Laughed my ass off at that video by the way.
lolzies
Is the clean pull just a pull or a shrug and high pull? Thanks
Catalyst Athletics maintains a great video library on most movements that are used at The Outlaw Way. Here is a link to the clean pull instruction: http://cathletics.com/exercises/exercise.php?exerciseID=98.
Thank you!
Will Exercise Center be covering the showdown in the Lone-Star state? If not, video please.
Only managed 90kg squat FML. Pb is 100kg but took a solid 3-4 months off working out (bad idea btw) I expect a nice increase when the 1rm comes round again
BB Gymnastics I – worked with 115# and 125#
LBBS – 270# (this is 25# more than my max when we started the cycle)
BB Gymnastics II
1a. 135#
1b. 155#
Ran out of time for rest.
Go Wendy!!
Nice! But how much did your quads grow by? JK!
They are now at 22″…didn’t measure before the cycle!
Haven’t posted consistently lately. Ran into a brick wall with work and other issues, and the Open suffered as a result. BUT, I have been making sure to at a minimum get the Hatch Cycle work in, so I was excited for today.
Was pressed for time so I did BB Gymnastics I and then maxed before I called it quits.
BB Gym I – Stayed at 175
Low Bar – 355 (I spent about 10 weeks of the cycle using 315 as a base having never done Low Bar before it started, then jumped it up to 330 at the end, so this is still a big PR for me.)
Thanks for the great programming and can’t wait for the camp this weekend.
Clean & Jerks all at 190 lbs
Low-Bar Back Squat max at 295 lbs. High-Bar max is 335. I missed a lot of the squat days because of my hip. I wouldn’t pay any attention to my stat for your data Rudy haha.
Had no time for the 2nd BB Gymnastics
Conditioning:
Rx’d in 10:34. Tied my PR with 7 UB Muscle-ups, but I think that killed my shoulders for the Thrusters. Could only do 2 of those at a time.
No time for midline. Finished the morning off with our running club, hitting 10 x 30 sec ME Hill Sprints
I guess I should add I hit 320 for Low-Bar two weeks ago when we did 102.5%. I based all my numbers off of my High-Bar max, and that week I only hit the 95%.
You guys need to install a “like” feature. That would make these comments so much more interesting, hahaha.
This was the mainsite WOD from yesterday, except with the order of MUs and Thrusters reversed. Was that change on purpose? (Yes). Pourquoi? I suppose for most people the MUs will be harder, so putting them first would allow for more consistent work/higher power output.
Thoughts?
Someone shot me a note:
“Did you write the FAQ page? That was way too funny to be Rudy.”
FTW.
ha!
but wait…i thought Rudy WAS Drywall. no?
LuLz! He just wishes he was…
For reals. Don’t confuse me with that ramblin’ mufucka.
Almost thought it was Epic…with all the eff bombs and cock punching references
Well, that fucker’s always copying my shit.
I know it had to be you. I was so close to sending you the same note, but I was too busy measuring my quads. They grew one inch by the way.
What’s a good sub for cock- punch?
Clean and Jerk:157.5lbs That’s 70%. Didn’t go up as I felt my foot work needed work on the split jerk.
Back Squat: 295lbs. Not to sure what is going on here. 30lbs down from my PR.
Clean Pull: 225 all 4 sets. 20lbs below 1RM Clean.
Front Squat: 185 all 4 sets. 60lbs below 1RM Front Squat.
9-6-3
Muscle-up
Thruster 165
12:46. Given my weak press and front squat this was tough. All thrusters were singles, so a lot of extra cleans going on. Muscle-ups need technical work, plenty strong, but need to work on getting down from the top smoother.
Reverse Hyper: 50×15, 15, 15 (went a little light as my back was feeling a bit off from a failed back squat. Used it more as a stretching movement)
Toes-to-bar: 10, 10, 10
So first day following this programming. Myself and one of my athletes are going to follow it. Haven’t been training much lately as I just moved my affiliate at the beginning of the month and have been crazy busy, so maybe the reason for my poor back squat, but regardless, still not to psyched with that. Looking forward to following your programming Rudy.
c&j-5×3 1601bs
back squat-225, 255, 285, 310pr, 320pr, 330 fail
310 was a previous pr from about 3 yrs ago. unitl last week i had not squated over 300 in 2 yrs. needless to say this stuff works.
going back to finish later
C&J: 80kg for all rounds (70%), stayed low to save calf.
Back Squat: 175kg, PB by 5kg
(Always doing HBBS due to lower back issues).
Clean Pulls: 90kg, 100, 110, 120
Front Squats: 120kg, 130, 140 1+F, 1RM PB by 2kg
Honestly forgot what my PB was, but felt so strong I was sure I was gonna get 140, got lazy on the 2nd rep however and forgot to keep tension, first rep flew up…
4h later
Conditioning: 5’44min, rx’d
Decided to go allout, 9,mu UB, could only get 6/3 thrusters. 1 missed mu in total.
Midline:
3*10 RH @ 20kg (finally got the Reverse to our gym, first time using proper)
3*10 Strict ub ttb
3/4/5
BBG – 85lbs/100lbs 5×3
Back Squat 230lbs, 25#pr
so for the fisting is that high-colon or low-colon
Fucking love the new FAQ!
1. C&J – 80, 80, 85, 90, 90kg
2. 1RM BS – 180kg (tied my PR) will upload video later for judgement of depth
3a) 85-90-90-90kg
3b) 110kg all sets
Conditioning: 5:37
MU 9 – 4,3,2 6 – 2,2,2 3 – UB
Midline
No reverse hyper, so goodmornings instead – all sets 60kg
T2B – done
Fuck i am wasted and cant wait to have a day off. Maybe i will try to fist myself, maybe i wont.
Here is the video of my 180kg BS. Pretty sure its deep enough, but you be the judge.
BB gym: 125, 125, 135, 135, 140
Strength: Really off day. I got a PR of 265# on 2/5 and I wasn’t even able to get 255# today.
BB gym II:
1a) 175, 195, 205, 205
1b) 165, 165, 185, 185
Conditioning:
6:40 – Actually got on top of the rings, but didn’t stick it dammit! Rrrrrr. Used a red band for modification after my first 6 attempts.
Zero time for reverse hypers and T2B.
Proud of my two training partners, J. Hill and Drew (Drew doesn’t post). They both rocked out some big boy PRs. Great energy in the gym this morning.
MFS – 2/3/3
MFS –
tell drew to start posting up, I never know what that guys up to anymore since he left Local.
Will do, Tancini. He told me he’s going to once Opens/Regionals are done.
I think my back squat PR was on 3/5 instead of 2/5. It was on the day we did 102%.
1. C&J – 130 lbs. for all (70%)–>limited experience with Olympic lifts, but starting to feel more natural and I expect to make a lot of progress with Rudy’s programming.
2. 1RM BS – 345 lbs @ Bw of 154 lbs–Squat felt great today!
3a) 225 lbs
3b) 175 lbs–my front squat is a lot stronger than my clean, so pulling from the floor limits the weight I can use on front squat. So, basically, I am going to have to get my ass in gear and get stronger on my Olympic lifts!
Conditioning: 5:45
Midline work: Done
This is my 3rd day following Outlaw and loving it so far!
Today was fucking awesome.
BB1: 163,167,176,180,187
BS:405 (this has been a goal for at least a year, 40lb PR since the 102.5% work…Read:FUCK YES)
BB2:
1a) 264,264,308,308
1b) 225,225,245,245
Conditioning: 6:51
Midline: 90# and done
1/2/2 – Today felt great, extremely happy with the progress. Thanks for all the work put into the programming, It’s greatly appreciated. This shit has been a non-stop PR’athon and I fucking love it.
Dayum! Great work!
Amazing what a nice P.R. on the back squat can do for your mood… “walkin on sunshiiiine, yeaaah”
C&J stayed at 205# and focused on technique for all reps
back squat: 405# 15# P.R. first time breaking the 400# barrier, put everything i had into this one.
clean pulls: 275
Front squats: 225
Conditioning 9:25 rx’d
midline: done
Great work man! I think you deserve to go buy yourself a real belt now haha!
Lol thanks bro, just recently started using a belt again, haven’t really used one since high school. I’m guessing I want one that doesn’t look like I stole it from a junior high weightroom? 🙂
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70kg
Strength
Establish a 1RM Back Squat = 152.5kg (PB – FUCK YEAH)
I fricken suck at squatting so I was pleased with this
BB Gymnastics II
1a) 4X4 Clean Pulls – @ 140kg
1b) 4X2 Front Squats – @ 87.5kg
Conditioning
9-6-3 of:
Muscle-Ups
Thrusters @ 65kg
Time= 7:29
M= 3 F= 3 S= 6
Stoked about this weekend… definitely need some rest between now and then, though.
BB1
1) worked from 195 to 225
2) 1rm Squat – 455, f @ 465 and 460 (matched PR… *enter curse, whine, and exuse here*)
BB2
1a & b) stuck to 225… just trying to loosen my arms and legs up. Still tight as a snare drum from the 12.4 double-tap
Conditioning
5:10
Midline
— Sub’d Weighted GHDs… did them.
M/F/S – 3/5/6
C&J – used 155# for all sets
Back squat – worked up to 300#
This makes me super happy. When I started this program, I was being super cautious with my knee…to the point that I often didn’t squat as heavy as I should…I was using 255as my base 1RM. Lost of mobility and tweaking my squat form finally seems to have fixed my knee after almost a full year of pain. I tried for 310 and failed, but I feel likeitwascompletely mental…the weight didn’t feel heavy.
Skipped clean pulls
FSQ – 135, 165, 185, 205
Used 145# for conditioning…7:08
Did 12/12/10 t2b
Wow…today rocked me
Weightlifting #1
1) 185, 185, 195, 195, 205
Strength
1) 400 (failed 410)
Weightlifting #2
1a) 225, 235, 235, X
1b) 275, 275, 285, X
Conditioning & Midline
Will do later
MFS
Pre 444
Post 785
Just feeling shitty right now
M/F/S: 6/8/6
1) Up to 165
2) 345, 355F, PR=365
3) No time for rest of lifts
Conditioning: Started at 165, scaled to 135 after 3 reps. 6:28.
In a funk for performance as of late; lacking intensity big time.
Clean & Jerk 125/135/145/145/145
Back Squat 275 PR by 30# was 245 six weeks ago
Clean Pulls 145/155/155/165
Front Squats 185/205/205/205
Conditioning subbed MU’s for Pull Ups & Dips I have no Rings. iPod quit working so no time either
Subbed Reverse Hypers with Good Mornings 115
C+J – Stayed at 185 for all. Tough for the 3s. Focused on setting shoulders back more at start to help in the triple extension. Felt it was better.
Squat – 345# (20lb PR) My squat is weak, finally happy to break through a barrier though.
Cln Pulls – 275 for all
F Sq – 225 for all
Conditioning: 5:23 – happy with this. Thruster UB, MU were 3/3/3, 2/2/2, 3
Midline later tonight.
Happy with the 20lb PR, would have liked more but I was sick for a week or so and got off track a bit. Cannot complain about a 20lb pr though.
clean and jerk – 115# (kept it light today)
backsquat = 335# (Pr 10)
clean pulls / front squat @ 115#
wod – 6:07 (mu transitions and thrusters @115)
BB Gymnastics
Couldn’t do clean or jerk, so I subbed 5×3 high bar back squats(no heavier than 225) and some behind the neck jerks to at least get something in.
1RM BS 350#
BB Gymnastics II
1a) 4X4 Clean Pulls – 275/275/295/295
1b) 4X2 Front Squats – skipped
Conditioning, planned on subbing WOD for “Amanda” since I can do snatches without wrist flaring up, I started round 1 and did 9 UB MU then the snatches killed my wrist so I called it quits then. Not worth it at this point.
1a) 3X15 Reverse Hypers – done on GHD with bands
1b) 3X10 STRICT T2B – rest 45 sec.- done
I am a noob so please forgive me. Just wondering if you guys and gals do your low bar with o lifting shoes on? It’s been some time since Ive done them and used to do them bare footed. Thanks and please be gentle I am fucking sensitive
Most don’t. I know Rudy prefers a flat sole (read: Chucks).
I personally prefer my oly shoes no matter what type of squat.
…..BITCH! ha, just kidding.
Good question.
Jay I guess I had my question answered watching this videos. There all using o lifting shoes. My high bar is about 405 so I am going to try tomorrow with the shoes on and see what’s up Thanks for the reply
I just saw your squat. Congrats
I do low bar in a flat shoe…all others are in oly shoes
BB Gymnastics
Stuck to 74kg across the 5 sets.
1RM BS
120, 130 (current pb), 135 PB, 137.5 PB, 140kg PB
Was stupid and went hi bar with out thinking
BB Gymnastics II – ran out of time so jumped to conditioning
Conditioning – scaled to 60kg = 6:00
….Pretty fucking beat up so worked on Oly technique for 30 minutes and then conditioning.
Conditioning: 4:35 Rx
I fucking love this site, and all the peeps on here.
Hatch Cycle 8.2
Clean pulls- stayed at 295 all the way through, no straps.
Conditioning-
5:22 rx’d
Reverse hypers and t2b done.
Reading all the PR’s makes me smile, you guys rule.
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
185#
Establish a 1RM Back Squat.
355#
1a) 4X4 Clean Pulls – 195-205#
1b) 4X2 Front Squats – 225#
9-6-3 of:
Muscle-Ups
Thrusters 165/110#
Gym didn’t let me do MUs, so subbed 3x strict pull ups and 3x dips…12:10
1a) 3X15 Reverse Hypers – subbed Good light good mornings
1b) 3X10 STRICT T2B – yes
BB gymnastics 1
1) 165 for all sets
strength
1) 335 = 10lb pr and a 20lb total pr from the beginning of the cycle
BB gymnastics 2
1a) 255
1b) 235
conditioning
= 13:28 ( suck at both movements)
midline
completed
2/3/3
BB gymnastics) 215,225,235,245,245
strength) 406, PR
BB gymnastics 2
1a) 315, across
1b) 255, across
conditioning) RX, 7:26
I’m not a monster like many of this site but in the 2 months of doing Outlaw I broke through 295 to today a PR of 345! I’m sure much of it was a form issue that needed correcting but regardless this site has helped me correct my issues and break through barriers. Thanks Rudy!
Oh I have a video but I’m a tech tard and don’t know how to upload it.
BB Gymnastics
165#
Strength
Still 375#…failed 380# twice
BB Gymnastics II
225# for both
Conditioning
Had to substitute double pullups and double ring dips (18-12-6) since i don’t have a place to do MUs
6:21
Midline
Done
C/J: 195# for all. Little shaky with my technique so kept it at 70%
1RM: 335# (25# PR from the 102.5% day)
1a) 225, 245, 285, 285
1b) 225, 225, 245, 245f1
conditioning
5:04
midline:
just did the T2B: completed.
looking forward to this weekend in Heath
C&J 55kg for all
Back squat 135kg PB !
Clean Pulls 100kg for all
Fron Squat 80kg for all
Conditioning
M/U’s were banded and still destroyed me
Thrusters 60kg
12.14- sucked!
mid line- no time
BBG I:
5×3@185
1RM – 365 (Tied old PR. Was hoping for PR but actually feel good about it considering my current eating and sleeping situation. Read: no sleep and eat when I’m not working, holding a baby or working out.)
BBG II:
1a) 225-255-285-325
1b) 225-245-275-275
Con: DNF finished 9/9 @ 2:30 (Been nursing a sprained wrist sustained during 12.4 and couldn’t handle the pain of either movements. Wah.
Midline: no reverse hyper, T2B complete.
2/7/3(wrist 9)
165kg (pr)
conditioning 4:50
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 90kg
Strength (testing)
Establish a 1RM Back Squat.
With a previous max set a few weeks ago of 185kg I wanted 190kg so after a smooth 170kg I bumped the weight up and missed it twice on the way up – soft cock
BB Gymnastics II
1a) 4X4 Clean Pulls – 105kg
1b) 4X2 Front Squats – 120kg
Conditioning
9-6-3 of:
Muscle-Ups
Thrusters 75kg
5:57
Midline (time permitting)
Done
BB Gymnastics
Clean & Jerk
205 x 2 x 3
225 x 3
235 x 2 x 3
Work to 1RM Back Squat
275 x 3
315 x 1
365 x 1
395 x 1
415 x 1
440 x 1 (15# PR – FUCK YEAH)
More Barball….
Clean Pulls
315 x 4 x 4
Front Squat
275 x 3 x 2 (cut the last set…..felt heavy as shit for some reason)
Conditioning
3:18
Was at the gym for a long time…..just left it at that, no midline.
MFS
1/4/2
Pretty jacked about the back squat!!! 2.57 x Bodyweight
KILLIN IT!
Didn’t squat today or do the C&J. The world will not end.
BUT, I owned muscle ups today!
Conditioning:
15:50
95# Thrusters
Muscle ups AS RX. Did my first one today! I did two in my warm up. Then I did every last one of them in the conditioning. Still have a lot of work to do, but I am so pumped!!!!!!! Can’t you tell?!?!?!?!?!?!?
I had to break the first set of thrusters into singles. I think it was mental because I did two at 110# then dropped to 95# because I could barely get the weight over my head without breaking my back over. Did 6 and 3 unbroken. 95# was too easy, or either I was warmed up better. I hate that I scaled the weight. I shouldn’t have to with 110, but I couldn’t get it over my head and keep my posture. I didn’t do a proper warm-up. I’ve noticed that I’m not confident or comfortable lifting heavy without a good warmup.
MFS: 1/2/3
Also, did midline. No weight on reverse hyper.
Hell ya! Awesome work!
1. 5×3 C&J 70-80% – 145×3, 155 2×3. 165 2×3
2. BS – 225×5, 255×3, 275×2, 305×1, 330×1 (F), 330×1 (PR)
1a: 225, 230, 245, 245
1b: 185, 205, 205, 205
Conditioning:
8:48
2a: 3×15 GH raises on floor
2b: 3×10 strict t2b
1) C&J: 90kg, 92.5, 95, 97.5, 97.5
2) Back Squat: 160, 165, 167.5f, 167.5 PR!, 170f
So I finally PRed. Only by 2.5kg but it’s a PR nonetheless.
3a) Clean Pulls: 120kg across
3b) Front Squat: 120kg across
Kept these a little lighter.
Conditioning: 7:03
Pffff seriously. Muscle Ups got me. Still trying to work on that neutral grip with the kip. Failed a few.
Skipped midline.
Starting to feel better overall. I think my body is finally getting used to Outlaw. Hopefully the PR’s start flowing soon.
That was me… On the computer at the gym.
Clean and Jerk at 135
Back Squat at 235 lbs (20 lbs PR) Really wanted 245 lbs but I failed it 5 times
Clean Pulls at 225 lbs
Front Squat at 155 lbs
No Conditioning due to lack of rings and inability to do bar muscle ups
Midline
Did 3×15 GHR w/ no weight instead of Reverse Hyper
Damn man, I feel like a bitch among these beasts. I want to get up near the levels you guys are, even though I doubt that I will surpass any of you but hey.
If you run with the big dogs, you become a big dog or perish.
Dying is for the weak.
Embrace the dog.
Clean + Jerk – 175×2, 185×2, 195
Squat – 435…that’s +30 since the start of the cycle and 15 since the 103% day
Pulls – 315
FS – 225
Conditioning – 7:19
Skipped midline will do it tomorrow.
BB Gymnastics 5×3 squat clean + jerk 88,88,93,98,100
1RM Back Squat 165
BB Gymnastics II 1a 103lb
1b 103lb
A little out of order today:
1) 195, 195, 195, 205 (felt good an in control)
2) 445 (20# PR and it was not my max. Was happy with the feel of it though and am amped knowing that I have more in me)
Conditioning – 5:21 (very happy with that time. Missed MU’s, and besides that was able to read my body very well throughout)
4 hour time lapse…
1) clean pulls – 225, 245, 265, 265
2) front squats – 225, 225, 265, 265
3a) good mornings – 95, 105, 105
3b) t2b – did em all
Crap, forgot, got a pr. FUCK YEAH!!!
BBG: 155X3,165X2
Strength: 285 20lb since 103% 40lb total
BBGII:
1a)225X4
1b)155,175X3
Conditioning: 9:42 @145lbs
Thrusters sets of 3
MUs 5/2/2, 2/2/1/1, 2/1 (shit. can usually do 9 unbroken no problem. arms felt week today. rested WAY too much)
A: 160,170,176,181,186
B: 275, 285 (5# PR), 300 (f)
C1: 198, 3 x 4 @ 242 (back a bit tweaked)
C2: 185, 3 x 2 @ 205
+
Metcon @ 135# + Bar MU – 5:25
M/F/S: 4/4/4
good day…
midday session:
Clean pulls 315/355/365/365/405
Front Squat 230/230/280/300/320
afternoon…..
Cleans 225 for all sets
Back Squat 455#
did conditioning and hit 3:00!!! then realized i did it with 155! but honestly I don’t think it would have changed the time.
Rudy my quads are 28 inches….and I actually look like an athlete
Ohhh ouch that was harsh!! Well watch out, mine are 24.5 and I have a vagina.
I think Lauren Brooks just won
Haha! Be nice to the bearded lady ;).
That’s it, BP? You just gonna roll like that … no struggle? 🙂
No where close to 300. BUT. I did have 20lb PR today. I have been stuck at 155 (sad but true) for the last 18 months. I started following the outlaw programming about 2 months ago. BAM! I think it was the best day of this whole year for me.
In my defense, I want to mention that I do weigh 145, and I am 6′ tall. It’s a long way to the bottom…
C&J @93
BS 175
Clean pulls 103/FS 95
WOD: 93 for thrusters, strict pullups ( no m/u for this girl yet, but I think Rudy may get me there)
CJ- 155×3, 175×2
Back Squat- 335, 10# pr, up from 285 at beginning of Hatch cycle
Clean pulls- 225
Front squat- 225
Conditioning- 8:30
A. 160
1RM LBBS: 325# PR. that’s a 60# PR.
Conditioning. 5:35 w/ 135. Felt great.
Fuck Yea!!!!
Thanks
BB Gymnastics
1) Stayed at 195, clean was fine worked on Jerk technique (driving under)
Strength
Attempted 405 Just didn’t have it today PB(400)
BB Gymnastics II
Skipped (No time)
Conditioning
5:53
Midline
Skipped(No time)
4/4/4
3 new followers from Portland!!! 3rd day on Outlaw
CJ- 115
a. 125
b. 135
Metcon 8:49 95#/assisted MU… almost there!
BB Gymnastics
1) 185 across. Worked on big split on the jerks.
Strength Testing
405. 40# PR FUCK YEAH!!!!!
BB Gymnastics II
Not enough time
Conditioning
10:00, damn muscle ups. getting better daily but not there yet..
Midline
ran out of time
BB Gymnastics
100,100,105,105,110#
Strength
1RM Back Squat.
only trained with HBBS so LBBS was different/awkward. 175#
BB Gymnastics II
1a) 145# all
1b) skipped
Conditioning: skipped
skipped the above two cause i was running out of time, getting tired and wanted to do the midline stuff.
Midline
1a) 3X15 good mornings 45# bar
1b) 3X10 STRICT T2B – check.
C&J – 210, 220, 225×3 – these felt good, just felt tired.
BS – Hit 355# fairly easy. Tried old max at 375# and failed, hips felt really tight. So I tried 385# and my hips still felt really tight. So no awesome PR for me. :,(
Maybe it was the 300+ miles I drove today that caused my hips to be tight, or maybe I’m just a fucking pussy like the rest of these noobs.
Clean Pulls – 275, 295×3
FS – 255, 265, 275 – don’t know why but these were a lot easier than the back Squats.
Conditioning – 5:13
Meh, felt awful on the MUs. They were 5-3-1, 2-2-2, 2-1. Thrusters felt good though, pussed out on the first round and went 6-3, other rounds UB.
Midline – time didn’t permit, I was ready to go
BB I
45kg, 45, 50, 52.5, 52.5
Strength
95kg
PR is 100kg but that was ages ago and havent been training the low bar properly so happy with 95kg. Unfortunately my PR does not reflect the size of my thighs.
BB II
1a. 65kg
1b. 50kg
hopefully do the rest after work…
C&J: 115 all sets
Back Squat: 256 (6 # pr, up from 235 at the beginning of cycle)
Conditioning:
14:12 (Should have been between 12-13 min. Failed a couple of MU’s, my arms are pretty sore from bench yesterday).
BB gymnastics #155 kept it light
Strength low bar #365 #15pr felt good coming off a groin injury havent low bar squated in months
BB gymnastics II 1a) #225
1b)#225
conditioning 10:31 could only get 1 muscle up . after that subbed 1 muscle up attempt and a strict dip
southern engineered reverse hyper and strict T2B completed
C&J- 155,160×3,170
low bar Back Squat- 335LBS @ 155LBS and 18yrs old. 25LB pr from the beginning of the cycle!
1a) 235,235,255,255
1b) 205×4
3/3/5
C&J- 155
Back squat 295 10lb unpr- Im just getting over being sick
Clean PUlls-225
Frnt squats- 205
Conditioning-9:25
No Reverse Hyper
t2b- 10-10-10 rack city bitch
BB Gym I
3×3 @ 165..Cut the last two sets to stay fresh for strength
Strength
375!!!! 15 lb PR BABY! Attempted for hundred twice but failed. Should’ve have had them. Rule number 76-No Excuses, Play Like A Champion
BB Gym II
Skipped due to time
Cond.
4:56..I’ll give that a FUCK YEA! Set a 5 minute cap
Mid
Skipped due to time
I’d say it was an overall fucking successful day!
Four Hundred*
Back Squatted 502.5 for exactly a 0.5% PR. Whatever, I’ll take it.
I forget exactly what I did for everything else (book is at the gym). I’ll write it down tomorrow.
Conditioning – 3:02
Why couldn’t Muscle-ups have felt like THAT on 12.4? Never felt so good. Don’t know why. MU went UB, 4/2 (needed chalk), UB. All thrusters UB. Fuck yeah.
Can’t wait to throw down with BP, Hoggan, and all you other beasts in TX. Let’s kill this fucker.
C&J – 80kg, 80kg, 85kg, 85kg, 90kg
Squat – 180kg (12.5kg un-PR), failed on 185kg (got pinned). Gutted about this, admittedly I hadn’t done the squat cycle like the rest of you cats but I expected a bit more. Hopefully will be able to hit 200kg this year.
Clean Pulls – 90kg, 100kg, 105kg, 110kg – Last 2 sets got sloppy. Good speed though
Front Squats – 130kg, 135kg, 140kg, 140kg – Moderately difficult on last set
Skipped conditioning through lack of time and crying baby.
The short breaks between lifts are killing me! ha.
Clean and Jerk – 90
Back Squat – 185 PR!!
Most ever lifted before this squat cycle was 155. Pretty happy with a 20% increase!
Clean Pulls – 135
Front Squat – 115
Conditioning – 7:47
-thrusters at 75lbs
-subbed 1 strict pull-up, and 1 strict dip for muscle-ups
145 for all C&J – kept it at 70% and moved fast – really felt the pop on the bar.
325 squat (PR). Even though it was a PR, not happy with it. During the squat cycle, the percent work was going really well and hit 315 no problem at the 102.5% day. Any thoughts or criticisms more than welcome…
[youtube http://www.youtube.com/watch?v=2Izi4c09OhI&w=420&h=315%5D
That was supposed to embedded, maybe this one works…
Clean and Jerk – 175, 185, 190
Back Squat – 345 PR (5# increase)
Clean Pulls – 225, 255, 275 all nipple height
Front Squat – 225
Conditioning – 24 mins or fucking forever. God I suck at muscle ups. Had to do them in singles. Thrusters were a bitch cause my tendinitis in my elbow started flaring up. Did triples and doubles.
-thrusters at 165#
-No midline, I was fucking spent.
Did our gym workout 2 hours later. A shit ton of snatching at 95 pounds, Knees to elbows, and running.
new to this game, but loving the outlaw way!
Squat clean and Jerk @165
no back squat today 🙁
Clean pulls @ 215
Front Squat @ 175
Conditioning = 6.52 (mod thruster load @ 135, muscle-ups)
Thanks for all you do Rudy, looking forward to getting faster and stronger!
Peace.Tobias.
BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec. worked up to 205. This is far and away the best these have ever felt.
.
Strength :Establish a 1RM Back Squat. – 435. 30 pound PR, still had some left. THANKS RUDY!
BB Gymnastics II – i forgot about this. Will do today.
.
Conditioning
9-6-3 of:
Muscle-Ups
Thrusters 165/110#
For time. 5:3something. Modified muscle ups, weaksauce. Thrusters unbroken.
.
Clean & Jerk #105, 1RM#155
Back Squat #285
No time for anything else.
Did mid-line with #30.
Not sure on the BS depth. Kept checking my iPhone. No baseline to go from, hit #255 with the 102.5% recently. Calling this my baseline.
Met base CF coach/trainer, invited to Lvl 1 cert. Glassman is coming in to cert. our military affiliate. Just got back from a deployment, this couldn’t have been better timing. Was looking to spend the money already, thank you taxpayer, much appreciated.
[youtube http://www.youtube.com/watch?v=U4AztgNowfs&w=560&h=315%5D
I believe, I believe!!!
Yesterday I PR’d my BS by #10lbs @255
In November I had hernia surgery and had to take 2.5 months off. I thought it would be a long time before I hit 245 again let alone PR. For the last month I have been following the outlaw way and I am so excited about the progress I am making.
Good luck everyone on 12.5
1) 190 190 195 200 205
All reps felt great. Super fast
2) 315 failed at 325. 300 came up so fast. 315 not so much
1a) 255
1b) 235
Conditioning
6:42
Wow! 165 was fucking heavy.
Broken all over the place.
Midline maybe later.
2/3/1
SC&J – 195
1RM LBBS – 355, 20# Un-PR. Failed at 365#. Back squats have not felt good for the last 6 weeks. I don’t know what’s going on.
C Pull – 255
FS – 225
Conditioning – 3:51
Thrusters all unbroken. MUs went 7/2, 3/2/1, 2/1. Happy with this considering it’s almost bodyweight (170#) thrusters for me.
Midline – No time.
Long day today. Happy to have a quality day at the gym.
C/J – 185
BS – PR’d on 102.5% day @ 425. Tried 430 today, but couldn’t get past the sticking point. Legs felt a little drained.
Pulls – 225 (really wanted to focus form)
FS – 225
WOD – 4:25
This video is poor quality since all we had was an iPhone, but Easton Evans and hit 550# BS today. By the way, he’s only 19.
http://youtu.be/v6qBsVa826Y
1) 175×3/185×1/200×1
Strength) 350 old max 280!!
Time did not permit for second BB gymnastics
Cond) 8:02 w/ 135
#20 PR on back squat (#405)
http://m.youtube.com/index?client=mv-google&desktop_uri=%2F&gl=US&rdm=4q0yw9kil#/watch?v=HbvwxdAM98o
•#225 on Clean Pulls & Front Squats
•7:41 on conditioning w/ #135 though. Should’ve HTFU
BB Gymnastics
5X3 Clean–180lbs felt pretty good
Strength (testing)
Establish a 1RM Back Squat.
355!! 25lb PR!!
BB Gymnastics II
1a) 4X4 Clean Pulls – 275lbs
1b) 4X2 Front Squats – 225lbs
Conditioning
did 12.5 today for conditioning
Midline Done
2/2/2
got 90 reps on 12.5 after all the other strength and bb gymnastics so i was pleased i feel
BB Gymnastics
5X3 Clean–155, 155, 155, 165, 165
Strength (testing)
Establish a 1RM Back Squat.
305 (PR)
BB Gymnastics II
1a) 4X4 Clean Pulls – 135, 155, 155, 155
1b) 4X2 Front Squats – 135, 155, 165, 175
MFS. 3/2/6
C&J- 185, 190, 190, 195, 200
B. Squat 1rm- 385#
No I could of done better but had a pain in lower back. So didn’t press it. Tied PR. Just started about 3 days ago with outlaw so didn’t do the whole cycle.
1a) 265# for 2 sets, then 255# for last 2. Wanted to feel explosive at the top of these so dropped the weight when I didn’t.
1b)255# for all sets
Conditioning- 10:18
Thrusters UB just a pause in the rack for first 2 sets. Need to get better at muscle ups. They held me back.
Midline work done. Sub’d good mornings for reverse hypers
C and J 130lbs
275 had to stop, wasnt feeling right…
225
135
6:01 cant do mu. Did pu and dips
Did midlinework