121124

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Today I got this from Paul Estrada…

Hey Coach, just wanted to send you some videos of my training over the past week or so. After the Outlaw Training Camp, the work on the blocks, and BP changing my first pull, my pr has gone up 20lbs from 265 to 285. Also hit a 3 position snatch at 250 today. Got a lifting event next weekend that I want to hit 300!

250# 3 position Snatch:

285# Snatch:

WOD 121124:

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Conditioning

2 min ME Front Squats @ 80%

*Rest 2 minutes.

10 min AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

*Rest 2 minutes.

2 min ME Front Squats @ 80%

70 thoughts on “121124”

      • What’s your take on using straps for the BB gymnastics work? I’ve never used them for my 3 position snatch or clean but always find myself re-hooking my grip at my hips before the next rep. I can imagine I’d save a lot of energy and time by using straps, but is it worth it at the cost of not improving grip? In the long run if it will make my oly lifts that much better I would definitely do it, but I don’t know that it necessarily would.

  2. BBG:
    Snatch: only went up to 50kg, shoulder unstable
    C&J: 57,5kg

    Cond:
    FS: 12 @ 47,5kg
    Not sure if I did 4 or 5 rounds + the DU and 11 power snatches
    FS: 11 @ 47,5kg

  4. BBG:

    Snatch 83 kg (PR by 1 kg)
    C&J without Jerk because of bruise in spine: 117 kg (PR by 2 kg)

    COND:

    15 FS @ 112 kg
    5 Rounds + 31 reps
    12 FS @ 112 kg

    Why didn’t I note my Open WOD 1.11 Score ?! Damn!

  6. Oly (no misses, no belt)
    EMOM Squat Snatch (kilos) 59/3ubx5 69/2ubx5 74/1×5
    77 80 83 86 89 92 95 98 (216 lbs)

    EMOM Squat C&J (kilos) 79/1×5 89/1×5 94/1×5
    97 100 103 106 109 112 115 118 (260 lbs)

    Conditioning:
    2 min ME FS @ 250 lbs = 12 reps
    2 min rest
    11.1 = 6 + 32 (original score was 7+21)
    2 min rest
    2 min ME FS @ 250 = 12 reps

    Brutality! Almost skipped the FS since I gotta do 10×3 HBBS tomorrow @ 135 kg, but oh well. More squats = good!

  7. BBG
    1) 225, missed 245×4 (PR is 235)
    2) 295, missed 320×3 (PR is 315), still no jerks
    Cond
    10 @ 260
    5 rounds flat
    6 @ 260

  8. Snatch – 175, failed 185 a couple times, no pr
    C&J – skipped, wrist is feeling weird
    Cond – 15/5+10/11

  9. BBG- 135# Snatch 5# PR
    215# Clean+Split Jerk 30# PR

    Cond:
    FS: 12 @ 205#
    4 RNDS
    FS: 11 @ 205#

  11. First training in a week. 60+ hours work didn’t spare much time for training.

    Snatch and c&j felt crap today. Worked up to 90 and 120kg.

    Conditioning

    12x 120kg FS
    6+38
    9x 120kg FS

  14. BBG
    1) 195# (had 205 and 215 overhead but collapsed in sq)
    2) 235# (spine muscles sore from speed dead lifts yesterday from mid back to ass)

    Cond

    11@215#
    5+33 (shoulder burning… Pretty aerobic effort but no dig)
    8@215# (all singles, tough)

  16. 1)225 quit there felt good left it as is 240 is pr
    2) went for 310 and barely missed I’m so fucking close ahhh
    http://youtu.be/NF15DAXZ-xI
    Metcon
    Messed up weight first minute lost on squats
    10 fs
    8rds 30 du huge improvement from last time three rounds more!!!
    12 fs I’m really happy with today!!!

    • dude! its there…. my suggestion….dont take so long between your stand up and jerk. 310 will weigh you down! your power is strong as it is….take 3 seconds and put it up! nice work

  19. BBG
    -195 ( 30lb PR)
    -245 (10lb PR)

    CND
    20 @ 195
    5 rounds + 32 reps 257 total
    16 @ 195

    Need more mental toughness on the CND need to push harder. Happy with the BBG today tho.

  22. BBG-
    145
    185 pr got it twice tryed 190 failed it
    CND-
    12@ 175#
    3rds + 10 power snatches. UB DUS
    10@ 175#

  24. BBG
    Snatch – 190 (PR, 5#) **trouble with first pull, pushing bar out in front
    C&J – 255 (PR, 10#) **stood up with 265, just missed the jerk

    Conditioning
    FS @ 260 – 12
    5 rds +24 (lower back hated me, slowed me on the Snatches. still having trouble catching the rope on my right foot due to increase in heel height for leg length discrepancy, adjustment needs to be made for consistency)
    FS @ 260 – 7 (was losing upper back, legs had plenty left)

    2/2/2 (nagging shoulder bruise + sprained finger, feels OK so working through it)

  25. BBGym:
    Snatch: 145-15# under pr
    C&J: 195- 15# under pr
    -it’s truly unbelievable how inconsistent I am with the Oly lifts

    Conditioning:
    FS@ 185- 16
    4rnds+5 power snatches
    FS@ 185- 14

    M/F/S
    7/3/2

  26. BBG:
    Snatch: 100#,(15# under PR)
    Clean &Jerk 130# (15# under PR).
    Just totally did not have “it” and did not feel like lifting at all. Did just to train my will.

    Conditioning:
    FS@150# – 16
    4 rounds+8 DU
    FS@150# – 12

    Should have made at least one round more, if I would haven’t done WOD in my box before that totally sucked my energy. It just proves that for me it work only when I make Outlaw first and Box after.

    • You’re a beast doing two WOD’s a day and one of them is Outlaw, must be a little cookey, 🙂

      • yeah…sometimes it is….but outlaw results usually make me feel like shit, especially BB Gymnastics….and box results make me feel that I am able to be good and it’s good to workout with others and have little competition and comparison
        …so, I need both 🙂

        • I hear ya, makes sense to me. At this time I can only train by myself with has advantages and disadvantages.

  27. Snatch. Matched PR. 145
    CNJ. PR @ 200, failed the 205 jerk twice, BUT squat clean PR!

    Cond. @ 165 x 11, 5 rds + 5 ps, 165 x 9

  28. SNATCH: 195, 15# PR (caught 200# couldnt stand up with it)
    C&J: 235, 10# PR

    trying to hit 200# snatch and 255 clean by the end of the year

  29. BBG
    Snatch -205lbs (15lbs PR)
    Clean and Jerk- 265 (old PR)

    Conditioning
    9 reps @ 240#
    4 round 3 snatches
    7 reps @ 240#

  32. 41/6’2″/205

    Snatch: 231# – Stopped there, shoulder pain causing me to hold back.
    C&J: Hathcock worked with me on my snatch a few weeks ago. Trying to redefine snatch while shoulder jacked. It’s coming around.

    Squats: x15 286# – First blast of FS, then switched to BS to relieve pain on shoulder.
    +
    6 rounds + 7 DU’s – Lacked drive tonight on these.
    +
    Squats: x15 286# – FS->BS

  35. Snatch- 120 not a PR
    C&J – 145 not even close to a PR

    FS @ 135# 15

    7+ 36 rounds ( only did this for 8 mins my 4yr old that I dragged with me started running a fever and feeling nauseaus. Has to bounce. Would like to have seen how many I could have done)

  36. Snatch – 80lbs PR
    C&J – 80lbs, form has been sucking lately =[

    18 FS @ 95lbs.
    2 rounds and 79 reps *subbed 3 singles for every one DU* 30DU = 90 singles
    12 FS @ 95lbs

  38. 1 RM Snatch @60 kg (ended up power snatch- my technique sucks)
    1 RM Clean and Jerk at 80kg (again, power clean. I’ve got a sore knee and need to get a coach to fix my catch)

    Conditioning- 15reps @60kg
    4rounds
    13 reps @60kg

    Just starting this programming. My lifts suck but I’m loving the challenge.

    • Look up Mike Burgener and if you’re feeling like you need help post a video of you doing your clean an I’m sure someone would be able to steer ou in the right direction.

  39. Bbg
    Snatch 70kg
    Clean & jerk 95kg

    Conditioning
    Front squat 16
    6 rounds 10 snatch
    Front squat 11

  40. New PR in the snatch. 170 lbs, not much but getting better.
    Skipped C&J today
    Conditioning:
    10 FS @ 195 lbs
    3 rounds plus 15 DU’s
    8 FS @ 195 lbs.

  44. Snatch: 70 kg/154 lbs

    C&J: 85 kg/187 lbs

    Conditioning:

    Front squats @ 80 kg/176 lbs

    Front squats: 11
    AMRAP: 6 + 30 + 7
    Front squats: 9

  47. BBG:
    1.) 200, 215xfff ~ no PR
    2.) 230, 250x (f jerk) x f ~ no PR

    Conditioning:
    210 x 10
    5 rds + 7 DU
    210 x 7

  49. BB Gymnastics
    Snatch: Cant snatch for a while, shoulder injury
    C+J: 115/145/165/195/215/230/245/255 Fx2
    Conditioning
    11 FS @ 265
    5 rounds + 30 DU + 5 PS
    9 FS @ 265

  50. BB:
    Clean and Jerk (5lb PR) @ 285lb. Will snatch this evening.

    Conditioning:
    (FS @ 235, did snatches before DU by accident in AMRAP)
    16/5+15/8

  51. I’ve been following Outlaw for less then 3 month now. I’m following it 5 days behind.When I started my Snatch was at 165, then month ago I hit 195 and since then couldn’t snatch more than 175 but today I PRed my Snatch – 200lb and yesterday FS for 1 RM @ 265lb (20lb pr). Was gonna do 1rm C&J but my abs too sore from those Front Squats. Didn’t do Conditioning.
    I’m verry happy with programing!
    P.S
    What exercises should I do to fix hunched back in my FS and Cleans.

  52. bbg
    had a goal 12 weeks ago of 100kg snatch and 130kg c&j by december 1. at the time i was lifting 90/115. snatched 100kg 2 weeks ago and today c&j 125kg. cleaned 130kg but couldn’t jerk it.

    pretty happy considering i was pretty flat today and the heat wave in western sydney the last week has sapped my energy. 42degC today (which is around 107degF).

    conditioning
    12 at 112.5kg
    6 rnds
    8 at 112.5kg

    got around 7+20 in 2011 open.

  53. BBG

    Limited time, chose to focus on Snatch.

    1RM Snatch – 113 today. 7 lbs off PR. Didn’t feel very good, so I spent the rest of the time working technique @ 93

    Conditioning
    24 at 123 lbs
    5 rnds + 23 DUs
    18 at 123 lbs

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