In order to fulfill the twofold Outlaw mission statement of: 1) winning everything, and 2) not allowing anyone in our care to suck at putting heavy barbells overhead; we had an idea (and by “we” I mean Spencer). We decided to have a full on Olympic Lifting Training Camp in a place that is so well outfitted for lifting that every attendee will be able to pull off blocks so many times that they will never again have to wonder why their “magic knees” keep getting in the way when they pull from the floor.
The place: Outlaw Texas
The dates: January 25th-27th
The goal: Eliminate all suck from your lifts.
The info: CLICK HERE
This is the only “specialty” camp we’ll be doing, and it may be the only one all year. I know; you guys really really wanted us to do a running camp but it would only take 15 minutes (synopsis: run…now run faster—you guys want to go lift?). If you have any questions about the camp please email Spencer@TheOutlawWay.com.
Duke Burk – 290# Snatch and 335# Clean & Jerk from Saturday:
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
3 rounds for time of:
21 C2B Pullups
12 Deadlifts 275/185#
My prayers have been answered!! FINALLY, an Olympic Lifting training camp in my backyard!
Cornthwaite! Where are your Cards?! Birds don’t like a little water?!
Bad ass but expensive. Finally home but the last weekend of duck season. I would probably spend that money duck hunting if I don’t attend the camp, but other factors such as food, fuel and lodging come into play. If I went, you would come too so I should skip this. An in-depth Oly session like this would be axing for me because I know I have the ability to SN over 200 and fix my jerk which has a crap split.
I’m still here…. I’ve been following from Denmark since Regionals 2012, where our team finished 4th 🙁
I do the WODs a few days after they are posted and don’t always post my results here. I have had SO much progress already and am thankful and happy that I’ve found the Outlaw Way!
Last week it was raining with PRs (10) and even more PBs, and I just wanted to say thanks to all at the Outlaw Way for facilitating this program!
1) 4RM front squat @ 90 kg/198 lbs (5 kg PR)
2) 3RM snatch from knees @ 60 kg/132 lbs (5 kg PR)
3) 5RM push press from the neck @ 65 kg/143 lbs and 4RM @ 70 kg/154 lbs (8 kg PR)
5) 1RM C&J @ 81 kg/178 lbs (YAY) (PR by just 1 kg)
6) 2RM snatch @ 63 kg/139 lbs AND @ 65 kg/143 lbs (5 kg PR)
8) 1RM split jerk @ 83 kg/182 lbs (3 kg PR)
9) 2RM power snatch @ 60 kg/132 lbs which is also my new 1RM PR (5 kg PR)
10) 1RM snatch @ 70 kg/154 lbs (just a PB but havent gotten it for a while)
Looking forward to the camp in Denmark in November!
1) 70,70 – 80,80 – 90,90,90 – 95 – 85,85,85,85kg
112, 120, 126, 133kg
17.55 – really struggled with the DL’s today, after the first round I was down to singles. C2B not flash either. 15 unbroken round 1 then went to shit. while I’m at it the running wasn’t too crash hot either. mmm not the best day at the office all things considered 🙂
It’s gonna be a good one, can’t wait to get off work and put some work in
1) Based on 105 kg 1 RM
Stayed light for 2a and b
2b) body weight
160 1 RM
Stayed light went off 120 kg
Done 3 rounds
Forearms are gassed.
You are a sadist but lovin it
We are unable to make the Miami camp the weekend of Dec 14-16. Does anyone going to the Miami Dec 12-14 (Wed-Fri) camp want to trade two spots? Please email me at firstname.lastname@example.org
I’ve watched this video about 50 times…and now, 51.
Unbelievable. Power cleans 375, and then Jerks it like it’s nothing… I obviously need to get under the bar faster after watching this. So jealous!
1) based on 235# (no misses)
Based on 300#
Clean and jerks based off 137.5kg
Hit all reps nicely including 95%. Totally forgot about the 4*1 @ 85%.
Rows @ 100kg
Jumping good mornings @ 70kg
High bar squats based off 190kg LBBS
5 @ 152.5kg
2 * 3 @ 161kg
2 * 1 @ 171kg
Miss at 180kg – comedy video to follow!
60m heavy dog sled
10 deadlifts @ 120kg
15 chest to bar pull ups
1) off 300
Str – off 365 all felt good.
BBG: Based off 255# – 1 Miss at 90%. Cleans were good, jerks felt really off balance.
Strength/Skill: Based off 365 – No misses.
WOD: 16:15. Grip was fried.
much better day today…
1) off 120kg
2a) 120, 125, 130
2b) 70, 85, 92 (probably had a 100 in me, but low back was tight)
Strength: done and PR’ed by 1kg. I had more in me, but I really just wanted to ring the new PR bell… 🙂
Conditioning: 10:29 (did I mention I suck and running; #bigguyproblems)
HBBS did first, no way I would make it otherwise.
Cond ~16-17:00 Rx, timer malfunction.
Today was one of the most mentally challenging days I’ve ever had. In a good way.
Can this be event 4 of the Outlaw Open?? Please!?!?
*If drywall hasn’t gotten to this already, somebody share it with him
guessing they never read http://outlawcoach.wordpress.com/2012/02/07/120208/
Sort of combined Saturday’s workout with today’s since I couldn’t get into the gym Saturday. New PR of 300lbs @ 177lb body weight.
BBG 1:) Did all based off of 295 up to the 95% set and went for a new PR at 300 and got it. F-YA! Video below.
Strength) Based off of 405
Conditioning:) Later tonight
All unbroken except for last set of PU @ 16&5
1) Based off 210#
Based off 275#
Conditioning: Subbed HR push ups for pull ups(no bar)
Bbg off 305 no misses
Bs off 385 did not do 95% just felt weak/sluggish ate 45 min before training felt just not pumped so I guess hungry dog hunts best… No more eating before training.
ConditiTiOning: wow c2b was rough today blowing up your Lats In the pullups made it hard to hold good back position in Deads
1) up to 110Kg, no misses
145Kg (3 x 1 @ 90%), miss at 152,5Kg
Don’t want to talk about it
2a) 195, 195, 195
2b) 185, 185, 190
Off 405. No failed reps
Oly Lifting was a drop-a-thon. That said I am being coached from a very strong upright row into a reverse curl into a push press…so shit is going to go wrong.
Latest thing is to not be able to let go of my hookgrip and get my elbows through.
Brandon Swan has his work cut out for him at the Ipswich Camp.
2a) 70kg (a bit too light)
112, 120, 126, 133kgs. Lighter to concentrate on making this more of an arse to ankles squat.
17:04. Felt pretty good. C2Bs are quite there consistently. Saved by my deadlifts. Running which is a bogeyman was ok too.
Overall it was the most fucked and awesome session in a while.
Just wondering if any outlaws here are competing in The Fall world wide wod starting Nov.1
I’m considering it.
1) Power Clean + Split Jerk 135-155-170-180-160
No HBBS – knee thing
Butterfly C2B are improving.
1) % off 315#
2a) 275# (went with 285 last week i think, anyways, i couldn’t go any heavier and keep technique)
325, 345, 365, 385, did an extra rep at 405 just for fun
% off 245#
1 miss, but did an extra at that same weight to hit all the reps.
Doing the rest in about an hour. Ran out of time earlier…jerks are getting way better.
1) Based off 225#
2a) 135, 155#x2
2b) 135, 155#x2
Based off 320#
15 Burpees, 5 MU, 400m Run
1) based off 235: failed 1st 95%, then got it right after.
2a) 190 pretty much maxed out here,
HBBS: based off 330: solid
4×10 dead hang pull ups
Clean and Jerk – 130/150/165/175/160
20:40 Airdyne sub
Based on 205#
145/165/185/195/175# – No Fails
HBBS based on 285#
230/240/255/270# – No Fails
No Conditioning on Tuesdays.
1) off 330, miss 95%
In and out today
12:19. Keep working those c2b. Damn
1)based off 245#
1)based off of 335
Conditioning: 11:17rx… hands got ripped up 🙂 love it
1) based on 275# missed the second clean at 95%
Based on 355# – felt good.
ran out of time
clean and jerk: 175- 190- 220- 235fail…235 make
good M: 135
back squat: 245-260-275-290
conditioning: 11:22 rx (pull ups unbroken first set…then awful after that…)
12 min cap
1 full round
2nd round did the 400m, 21 C2B and 2 deadlifts
Are you all basing your HBBS percentages off of 1 RM LBBS? I have been, and did today, and got my ass handed to me @ 95%. Just wondering…
Based off of 294 LBBS:
264 (HBBS PR)
1.) 205, 235, 255, 270, 245
2a.) 210, 210, 210
2b.) 135, 135, 135
Based off of 380
305, 325, 340, 360
360 went up easy! Looking forward to seeing what the new 1rm will become!
Did the wod today during a monsoon. Every time I came back inside it became harder and harder to hold the bar due to being absolutely soaked. Hands kept slipping off the bar. Oh well great challenge for training. Doomsday senario! Managed 2 sets of of the C2B Pull ups unbroken despite the slippery hands. Third set had to break completely unable to hold the bar…pull up bar was dripping with rain.
2a) 155 (stayed at last week to keep good form)
2b) 95 (lowered to perfect form)
18:00 (sucked this one up, should have been in my wheelhouse, but too much loss of grip and sore back/hammies)
1) off 165- 115, 130, 150, 155, 140
off of 225- 180, 190, 205, 215
2+18 rx in 20 min time cap
BBG: 1) off 145#. 100/115/130 (failed 2nd jerk and 3rd clean)/ 125 (F). Totally could not concentrated, was over-pulling and then getting scared of the bar crashing on my chest, so kept missing cleans.
2. a)3×135#. made video to make sure that I keep back straight, and after first set decided not to go up the weight, because saw that I was rounding my back even though the weight did not seem hard at all.
3. off 200#. felt hard.
Conditioning: did not do as had to run to my CF class.
Rough day, didn’t feel like lifting heavy and knew it was going to be a rough one but got ‘er done.
1) Based on 300# max
90% 122kg – bad form on 3rd jerk, almost failed
95% 130kg (286#) – tough
95% 172kg (380#) – tough
Metcon) Ran x3 400’s after kids went to bed because lack of time.
1) off 235
Strength off 400
C&J – completed based off of 308 – no misses
2a) All at 215
2b) All at 135
Strenf – based off of 385
miss at 95%
Conditioning – 11:43 running and c2b PUs blow
1) Based off of 260#, No misses, hit a 270# clean PR after the set at 95%. Missed jerk
Strength: Based off 335
1. Based off of 235; No misses.
Strength: Pass due to soreness
Conditioning: Substituted body weight conditioning.
1) Based off of 250lbs. No misses.
2a) 3X5 Pendlay Row – 165, 185, 185
2b) 3X5 Jumping Good Mornings – 115, 115, 115
High Bar Back Squat: Based off of 305. No misses.
*With a 20lb vest and an accidental extra 400m run at the end. WTF
1. 145 170 190 200 180 – no misses
Strength – tomorrow
Strength: Based off 450#
1. Based off of 315. Felt good today.
5 x 325
2 x 3 x 335
1 x 345
1 x 355
1 x 365
1 x 375(m) – would have been a PR
Ran out of time.
Based off 305#
1) Based off 250
175, 205, 225, 235, 215
12:50 (subbed 10 strict C2B, can’t kip with PU bar mounted against a wall)
JFC. It’s running. Not even sprinting but running.
1) Based of 195. No misses
2a) 160 all
2b) 135 all
Based of 230#
Deadlifts @ 225#
C2B Were strong.
1) c/j- 195,195,220,220,250,250,250,260.5,235,235,235,235
2a)no pendlay- bum shoulder.
Strength-HBBS- 276, 293.5,293.5,310.5,310.5,310.5,327.5
1) Based off 240#
170, 190, 215, 230, 205
Subbed 7 reps of Atlas Stone Platform Lifts @ 170#. First time really playing with stones…rejoined a gym, yesterday (after being kicked out of the box I was part of…because of issues they had with me for following Outlaw programming, during “Open Gym”), saw that they had 90# 170# 270# stones…had to try them out, today…after learning how to lift them. Still gotta get that technique down, though! 🙂 #Love_The_Stones!
That was a really tough one. Good thing Wednesdays are typically lighter days. Posterior chain is cooked.
Just hope you don’t pull any tricks and program Fran or something. Or DT- that would be a nightmare.
1) 85, 95, 110, 115,100
2a) 90, 90, 95,
2b) 75, 75, 75
110, 120, 125-130-135, 145kg faaaaaaaaarrrrkkkk yeahhhhh. Traps are feelin good, knee doesn’t hurt, I think I’m finally hbbs properly
1) based on 275# Hit everything. Knees feel turrible, just turrible.
Knees were like ‘no way brah’
Took the run out, 9:19.
1. Based off 190
2b. Did clean deadlifts @ 205
Based off 305
Done cleans only based of 130kg then done jerks on their own done a weight that was heavy but manageable for doubles on the jerks to work on the movement as thats my lagging part in the clean and jerk
BBG part 2
Based of 170kg
1/ off 120kg