Gerald Sasser – 2:27:
In all honesty we may have to do four of these, sorry kids.
WOD 120912:
BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.
Sheeettttttt forgot to put my post-cycle Diane down. It went from 10:40 to 5:55.
Looks like the form is not loging post cycle Diane times! May need a code tweek.
I saw it was blank so I figured I forgot, even though I vaguely recall putting it in… Glad I’m not the only one.
I have no idea what’s going on with the form, but I had problems building it last night. Don’t worry, we’ll get the post Diane on the next one.
Worked fine for me…. I’m on Firefox. Sometimes browsers can mess up coding.
Same – using google chrome – showed as blank
13:10 pre-cycle
6:57 post-cycle
Anyone using a web based program or app to record results.. Im not the biggest fan of paper.
i use myWOD on iphone, it works pretty good for me
WOD is pretty good, too, if you are looking for a free app. Assuming that this site has an RSS feed (haven’t checked), you should be able to adjust it so the app directly downloads Rudy’s WOD each day.
Both today’s and yesterdays workout vids were impressively quick–that being said…the guy in the back ground of Jay’s video had the best looking C & J overall. I thought that was just as impressive and should be noted. Nice job!
Spot still available for the Austin, TX training camp (Feb 27 – Mar 1). Contact me at apschnetzler@hotmail.com if interested; put “OUTLAW TRAINING CAMP” in the subject line.
5×2 snatch off of high boxes
185/185/195 f on 2/195/205
5×2 cleans off of high boxes
225/245/265/275/285f on 2
17/9/9
55/44f/35
65/85/95
135 all on rdl
1) 70, 70, 70, 72.5, 72.5kg
2) all 110
Did yesterdays HBBS – 110, 120×2, 130kg
8/7, 5/7, 2/5
28kg, 24, 24kg
50kg x 3
70kg good mornings
BBG
No boxes so just did hang power snatch and hang power clean
1) 45kg
2) 65kg
Strength/Conditioning
still working on HSPU so subbed partial depth HSPU 14,8, and then thought I’ll give full depth a go and knocked out 4, you learn something new everyday
DB snatch at 12.5kg, 15kg, 15kg
Snatch Grip BNP 35kg
subbed good mornings for reverse hypers 10kg
Stoked with my HSPU and thought 15kg worked well just managed to do the 3rd set UB.
M/F/S
3/6/5
Gerald is damn fast but he has Vertical Video Syndrome. Turn the damn phone sideways bruh, come on.
Haha, i told the camera man ;(. Next time.
We needed vertical video so you can get the full effect of Ger’s MU’s. Because angels sing when Ger does MU’s. Isn’t that right, Ger? But those are ESPN3’s words, not mine.
BBG
1) 145#
2) 195#
Strength/Conditioning
1a) 14+5/8+6/7+5
1b) 1pood
1c) 130#
1d) 170#
My Post Diane would not register,it was an improvement from 13:30 to 8:00.
I had no problems filling it out on chrome.
BBG (Should have reviewed the demo beforehand, my boxes were too high. didn’t activate hips in my pull.)
1.) 105, 110, 115, 120, 125
2.) 115, 120, 125, 125, 130
Strength/Conditioning:
1a) 28, 18, 15 (falling off wall on the last kip was what broke me.)
1b) 1.5pood (broke at 20 on last 2 sets though. Really kicked my ass in a good way)
1c) #165
1d) RDL #205
That 30 second rest made this much more of a burner than these circuits last cycle.
M/F/S -4/4/3
Anyone going to the OPTahtalon 3.0?
No but I heard Castro is the keynote speaker Saturday night. So tempted to go watch it.
1) 105-115-115-120-120
Skipped CJ, feeling slow today.
1a) 10+2, 7+6, 7+6
1b) 28kg, 24kg, 24kg (first three sets UB, last three not)
1c) 90 across
1d) 140 across
bbg
1) 185
2) 205
strength/cond.
1a) 7+7, 4+5, 4+7
1b) 1 pood
1c) 135 (first rep from the dead start off the shoulders was killer every set!)
1d) ghd reverse hyper mod
BBG
1. 65,85,95,95,105
2. 105,115,115,125,135
Conditioning
1a 21+3, 16+4, 13+4
1b 35 across
1c 65, 70, 70
1d 55 across
BBGym:
1) 115, 125, 125, 130, 130
2) 150, 165, 170, 170, 165
Strength/Conditioning:
1a) 5/0, 4/1, 3/0
1b) 3×50# KB-these are miserable
1c) 3×95#
1d) 3×115# GM
M/F/S
2/2/4
BBG:
1) 80Kg
2) 90Kg
BBG
1) 115#, 115, 115, 125, 153
2) 135, 145, 155, 165, 175
Str/cond
1a) 6+8, 6+7, 5+6
1b) 16kg, 20kg, 20kg. All unbroken
1c) 115#
1d) 230#
M/F/S
1/3/3
Any idea when the 12 week template will be published? I am pumped to start.
It’s gonna be a bit, Billy. We’ve got to compile data next week and we’re gonna try to put together some demo videos to accompany it.
Thank you – i
BBG
Snatch: 95, 105, 115, 125, 130
Clean: 135, 145, 155, 165 (x1), 165 (x1)
* felt weak today and not finishing my 2nd pull.
1a. 8+10, 4+8, 3+6
1b. 1 pood for all sets ( this sucked)
1c. 75 all sets
1d. 95# good mornings
* shoulders and fore arms were blown up!!
Any outlaws competing in The Pantheon Games in Miami next month?
Bbg –
1) 175
2) skipped
Str/cnd –
Hspu – 23, 17, 15
Kb snatch – 53 , 53, 53
Press (snatch grip) – 135
Subbed back extensions today – 35
BBG
1) 125, 130, 135, 140 x 2
2) 185, 190f, 185f, 155 x 2 (I have zero idea what happened here today, it sucked)
STR/CON
a) 3+2, 3+2, 4+1 (first time at slight deficit)
b) 44# (made it to 19 on last set, left arm)
c) 90, 100, 110
d) 160
3/5/6
BBG:
SN: 70, missed 75 twice, but coach said they were “good misses” whatever the fuck that means; felt fast and solid; one smooth movement under the bar
Cln: 115 (PR) missed 110 so I went up, glad I did.
Str/Con
1a) 8/8 (setup was horribly far from the wall); forget numbers on other sets, but about the same with slightly less strict and more kip
1b) 24, 24, 28kg
1c) 55, 60, 65kg
1d) bands on GHD
BBG:
Sn: no boxes hi hang 95/95/105 fail/105fail on 2/105fail/105fail on 2 I suck
Cln: ” ” 155/165/170/185/190fail on 2
Str/Con:
1a)HSPU 20+4 kip/8+5 kip/6+3kip
2a)1 pood
3a)95/100/105/115/120 didn’t know where to start
4a)Good mornings@65#
For the KB snatch is it 3×25 each arm so 50 reps per round or alt each arm for 25 reps. I’ve already done the WOD and did 50 kv snatches 25 each arm 3 rds just wanted to clarify. Thanks
I’d think it would be an even number of reps if we were supposed to alternate arms, I could be wrong though.
25 each arm every round
Thanks
BBG
1) 115-125-135×2-145(hit it, but not perfect)
2) 185×3-195×2
S/C
reading comprehension was a bit off today..
1a) 3x 3 Strict + ME Kipping – 13, 8(fell off wall), 9
1b) 3x 25 UB @ 44#
1c) SGBtN PUSH Press – 3×165#
1d) Banded GHD hypers
BB Gymnastics
1) 115,125,130,135,140, Kept it light had no pull in me from the days before..
Strength/Conditioning
1a) Total reps – 16,16,12 (At a 4″ deficit)
1b) 1 pood throughout
1c) 95,115,115
1d) Did 15 Weighted back extensions with 35#
Johnny you forgot to post your bodyweight, honest mistake I’m sure
BBG
1. 55kg
2. 70kg
S/c
1. 4+3, 4+2, 3+3
2. 24kg
4. 4kg med ball on a ghd
BBG:
1) 2×135, 2×145, 1x155lbs
2) 1×205, 2×215, 1×225, 1x235lbs
STR/CON
a) 20+3, 8+6, 8+4
b) 20kg – failed the last set though, only made 20 per hand
c) 95lbs
d) banded GHD Hip Extensions
BBG:
1) 135#
2) 205#
STR/CON
a) 10+3, 8+0, 6+2
b) 25kg
c) 95lbs
d) banded GHD Hip Extensions
BBG (hi-hang, no boxes)
1) 155, 155, 155, 165, 170#
2) 245#
Strength/Conditioning
1) 12, 10, 10 – all strict, I fell every time I tried to switch from strict to kipping
2) 44#
3) 135#
4) Good Mornings at 135#
BBG
1) 85-85-90# X 3
2) 135#
Strength/Conditioning
1a) 4+4/ 3+4/ 3+4
1b) 26#
1c) 75#
1d) rigged on ghd
BBG:
1) 2×160#, 3×165#
2) 5×2 216#
Conditioning:
I did a TON of weight…thousands
BB Gymnastics
1- 155,175,185,205(1),205
2- 205,225,225,245,265(1)
Strength/Conditioning
1a-10/5,7/4,5/4.5/2
1b-26# (yep)
1c-95# (stayed light)
1d-95# good mornings
BBG:
1) 7x60kg
2) 2x75kg, 1×77.5kg, 4x80kg
S&C:
9&3, 7&2, 6&1 need to work kip form
1.5pood
Strict SGBtNP 50kg 5reps
45# Reverse Hyper Pendulum
first week of outlaw
BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
145 155×3 165
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
185 195×3 205
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
8/5 6/5 2/6
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
53lbs all
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
145….145(failed first rep) went to 125×3….135
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
Blue Band (on GHD machine)
Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.
3/5/6
BBG:
5×2 Hanging snatches (no boxes)
135 (form sucked), 115,115,115,135
5 x 2 Hanging cleans (no boxes)
135,155,165,185 (failed at 2nd clean), 165
Conditioning:
1a) 10,8,8
1b) 35 pound kettlebell
1c) 135 x 3
1d) Bodyweight only
BBG:
1) 65kg
2) 82.5kg
Monday’s Snatch Assistance Work
Snatch DL @100kg
Heaving Snatch Balance @80kg
Strength/Conditioning
1a) 11+9/6+8/9+7
1b) 20kg/20kg/16kg
1c) 40kg all sets
1d) 6kg Medball (between legs)
1st Outlaw WOD
BGG:
1)115#
2)115#
S&C
1a)8/8/8
1b)45#/65#/65#
1c)56#
1d)no weight
Are you sure you did the KB Snatches correctly? Single Arm Unbroken Kettlebell Snatches for 25 reps at 65#?
I dropped it to 10 each arm. thought i typed it in, sorry
BBG
1. 155, 160, 166, 171, 171
2. 185, 196, 205, 216, 216
Cond
1a. 3+6, 2+6, 2+5
1b. 53, 53 LH broken RH UB, 44
1c. 105
1d. 105
1) HHSn: 140, 140, 145, 145, 145 no blocks
2) HHCln: 155, 155, 160, 160, 165 no blocks
BSquats from yesterday: 215, 215, 235, 235, 245
cond: 2 rounds, ran into group time, thankfully
a) 8+2, 6+4 really sandbagged the kipping reps
b) 35# kb do weak/left arm 1st next time
c) 100# paused each rep
d) 15, 15 back extensions
ready for rest day
1) 155-155-155-165-165
2)225-225-225-235-235
Felt strong as fuck today.
Strength/Conditioning
1)39-7-15
I think I put a little too much vigor in that first set.
2)1 poor unbroken
3)95# 30# PR…wtf these were stupid easier this week for some reason.
4)80 Across
HSPU were 30+9 5+2 10+5
1pood***
BB Gymnastics
1) 115,115,125,125,125
2) 185,185,195,195,195
Strength/Conditioning
1a) 12+5,13+6,10+5
1b) 65,60(not UB), 55. Used Db
1c) 95,115,115
1d) 145 on all- good mornings
BBG
1)155 across
2)205 across
Cond
A)17+ 4/15+5/12+7
B)1.5 pood ub for first two sets. Lightest I had
C)105
D) on ghd
BBG
1 snatch- 70kg, 75, kg, 80kg, 85kg, 90kg
2 C&J 100kg, 105kg, 110, kg 115 kg, 115kg
Part 2
1a 22+8, 14+4, 14+4
1b 20kg x3
1c 65kg x3
1d 90kg
BBG
Just stayed super light, working on form with an Olympic lifting coach.
1a) 2″ deficit – 20+11, 15+7, 10+11
1b) 1.5pd – anybody else think 50 if these unbroken feels as horrible as I do?
1c) 135 – don’t know why these are so difficult when I can military 235..
1d) 225lb Good Mornings
I agree completely, the kb snatches are hell.
They are completely horrible. Totally agree.
Couldnt get to the jerk boxes today.
Total HSPU : 54
All KB snatches UB @45
205-205-205-205-205(f)-205(f)-195-195-195
Reverse hyper @140
1) 115-115-125-125-125
2) 185 for all
1a) 8+3- 12+6- 10+2
1b) 35-55-55 lbs
1c) 135 for all
1d) good mornings at 135 for all
Snatch 115×4 135×1 no boxes just pulled from hip
Clean 155×2 185×3
1a 23,16,12
1b 1pood throughout
1c 95×3
1d 115lb good mornings 3×15
BBG:
1) 95/105/105/105/115
2) 135/155/185/185/185
S&C:
1a) 2+3/2+2/2+0
1b) 30# DB
1c) 95/105/105
1d)Reverse Hypers @ +15#
BBG
1) 115-125-135-135-145-155(f)
2) 155-185-185-195(f on 2nd)-195-195
Last two sets high hang. I failed on fourth set from hitting rigged jerk boxes. I catch in a full(A2A) squat. Does anyone else have this problem?
Strength/Conditioning
1a) 12/1 8/2 10/2 Strict felt good, but couldn’t stay on wall for kipping.
1b) 35(1pood) grip struggling
1c) 65/75/80 (gotta get stronger at pressing any grip)
1d) green band on GHD
29/m/5’11″/174
And MFS
2/3/5
BBG:
85/95/115/125/125 hanging snatch
135/155/175/195/195 hanging clean
1a) 11+1/4+1/7+1 (first time i’ve tried to kipp
1b) did first set with 20kg then switched to a 30# KB
1c) 85/85/85
1d) 15#
my third day back after a 3 week lay off due to damaged ribs. KB Snatches were way harder than I anticipated.
BBG:
S 125-125-125-125-125
C&J 125-145-145-145-145
S&C
5/4/3
35/35/35
85/85/85
10/10/10
BBG:
1) 155/165/165/165/165
2) 185/195/205/205/205
S&C:
1a) 20 (13/7) – 17 (10/7) – 20 (11/9)
1b) 53# – 35# – 35#
1c) 115# – 115 -115
1d) Weighted hip extensions – 45# – 45 – 45
2nd day on outlaw programming.
no boxes so skipped first part with snatches and cleans.
3x ME strict+kip HSPU
20+7, 4+5, 2+6 shot!
25 KB snatches unbroken AHAP, rest 30sec
1: @70lbs 25reps right, 25reps left, killed me
2: @55lbs 25reps right, 18reps left
3: @55lbs 12 right, 12left
made up yesterdays push press 5×3, rest 60sec
185×3, 195×3, 200×2, 195×3, 195×3
3×3 Snatch grip behind the neck press (first time doing these), rest 30sec
95×3, 105×2, 105×3
3×15 GHD banded reverse hypers
1: 2 red bands
2: 2 red, 1purple
3: 4 red, 1purple, 1tiny orange
BB
1)135,135,135,145,155
2)185,185,205f,185,205
St/cnd
1a)30,15,15 all strict don’t know how to kip hspu
1b)24kg all
1c)145 all
1d) green rogue band, grey elite fts band, both bands, on ghd
BBG:
1) Snatch @ 105/105/105 (F)/105/105
2) Clean @ 125/125/125/125/125
Strength and Conditioning:
1a) 21 (7/14)- 18 (6/12)- 17 (5/12)
1b) 16kg/16kg/16kg (last 2 not unbroken)
1c) 55/60/60
1d) 6/20/20
BBG:
1.)165, 185*4
2.)205, 225*4
S&C
1a.)23 + 4, 13 + 3, 11 + 3
1b.)40#
1c.)185, 205*2
1d.)100, 75, 50 (lower back tight)
1c.) Push Press
BBG
1) 105
2) 135
Strength/Conditioning
1) hspu- 10/10, 5/11, 7/11
2) sgbtnp- 70, 70.5, 75
3) kbs- 16k all ub
4) rev hypers on GHD with 30# db
Snatch 115×1 125×2 135×1 145×1
Clean 145 x1 175×2 185×2 What should I be aiming for “at the hip” if my 1rm is 265?
HSPU 1/9 0/10
KBSN 35 25
BNSGPP 135 135
Don’t have one yet
BBG
1) 105
2) 135
Strength/Conditioning
1) 6/4 3/7 2/5
2) 35, Third round/set had to break up
3) 165 Sn PP
4) 75lb Good Mornings
1)85
2)105
1a)3/12,3/9,1/9
1b)1 pood except last set dropped to 12kg after 15th rep
1c)65
1d) 20 lb med ball on ghd
Strength/Conditioning:
1a) 18, 14, 12. Didn’t do any kipping ones today.
1b) 35lb, 35, 35. Props to people who can rep out at 50lb+.
1c) 85lb, 95, 95
1d) 135lb Good Mornings.
the snatch grip press… strict or push?
Bbg
1) 60, 60, 50, 55, 55
2) 70, 70, 75, 75, 75Kg
BBG: First time with these movements. Blocks @ my gym aren’t perfect (boxes for the cleans come out a bit high), will try to go heavier in the future.
1) 70kg
2) 90kg
Str & Cond:
1a)3+4,2+3,3+4
1b)40lb,35lb,35lb
1c)50kg
1d)40lb (first time using the Rev. Hyper, will go heavier in the future)
BBG: No boxes so I did them from the high hang
1) 75X2,85X3,95X2
2) 135X2,145X3,155X1, tried and failed 155 on last set so dropped back to 135
Str & cond:
1a) 15+3,10+2,6=0
1b) 1pood,1 pood right arm/10 reps @ 1 pood left arm then .75 pood, .75 pood all unbroken
1c) 95,105,95
1d) subbed good mornings 95,105,95 (never having done these before I wasn’t comfortable going any heavier.)
Okay guys I’ve been following this programing for almost two weeks, and I have yet to ask a question so take it easy and be nice.
I don’t have boxes yet so I did the BBG from the high hang. Can someone please tell me what advantage the boxes give when pulling these movements? In other words what difference do the boxes make over doing the movement from a high and low hang?
M/F/S
2/2/3
male 40yrs 173#
M-6′-200lbs-25yrs
SN: 115-135-135-145-155
CL: 185-195-195-195-200
A: 14+6, 7+3, 4+5
B: 1pd x3
C: 115 x3
D: 20 x3 (hanging off ghd)
BBG:
1) 55kg across. Felt easy.
2) 70kg across. Felt too easy.
Then worked in with our comp squad, training for a team comp next weekend.
MFS 2/4/3
Snatch: 125 all
Clean: 115, 135, 155, 175, 185(f) Really tried working on dropping and pulling weight back but something was not working here at 185 or maybe I am just that weak on these since I felt strong today as evidenced by my accessory movements?)
A: 7+3,5+5,6+4 (used a 7-8″ deficit to make a little harder and they were!)
B: 60lb all (did resort to alternating arms after reps of 5 not sure if allowed just said unbroken?)
C: 135, 145, 155 (Last set heavy but think I can use that weight moving forward)
D: Used thickest band (blue) poor motion was really more of an explosive partial movement.
1) 115
2) 185
1a) 15-15-12
1c) done