121128

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Not much to post tonight. Gary and I arrived in Palm Springs today (Gary is the Outlaw gym manager, and the actual director of the Outlaw Open – call him “Ice” when you meet him), and we are hard at work on the event. Logistics are not exactly my strong suit, so when the event looks seamless and well organized, it’ll be Gary’s doing.

Greek god, and Pantene spokesman, Mike Poppa – 260# Snatch (in capri’s):

WOD 121128:

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

82 thoughts on “121128”

  2. BBG:
    1. 170#
    2. 215#

    Strength:
    1a. 235#
    1b. 185#
    1c. 145#, 150#, 155#, 160#

    Conditioning:
    Row 500m
    1:42
    1:40
    1:40
    1:41

  3. BBG:
    1. 135#
    2. 175#

    Strength:
    1a) 175#
    1b) 135#
    1c) 120#

    Conditioning:
    Did the 4x500m Row
    1:39
    1:41
    1:42
    1:45

    Not gonna lie, I didn’t do the 30 burpee penalty for 1 second. Maybe because I was already near death.

  7. Bbg –

    1) 185 (caught one hang ALMOST in a squat)

    2) 235

    Str –

    1a) 245
    1b) 205
    1c) 165

    Cnd –

    Run
    1:16
    1:19
    1:21
    1:20

  8. BB Gymnastics
    1) 140#
    2) 175#

    Strength
    1a) 185#
    1b) 165#
    1c) 135#

    Conditioning
    Row
    136.4
    139.4
    139.1
    138.5

  10. BBG
    1.) #155
    2.) #210

    Strength
    1a) 185
    1b) 185 (easier to use the same bar)
    1c) 135, 155×3

    Run 400m
    1:28
    1:29
    1:26
    1:29

    Surprised I stayed that consistent given each 400 felt like a different level of suck.
    Feeling close to healthy for the first time in a few weeks.

    M/F/S 4/3/2

  11. BBG
    1) 165
    2) 220
    Strength
    1) 235
    2) 185
    3) Subbed KB press- 35×10, 44×10, 53x8x2
    Cond-row
    1:29
    1:39
    1:34
    1:37
    Had to bank the burpees…

  12. BBGym:
    1) Off of 160
    2) Off of 210

    Strength:
    1a) 4×190
    1b) 135, 2×125, 130
    1c) 3×115, 120

    Conditioning:
    4x400m run: 1:30, 1:31, 1:29, 1:29
    -did 25 burpees because these were done on a treadmill which makes it much easier to stay within +/-5sec.

    M/F/S
    1/2/4

  14. BBG:
    1)80#. Finally something went super smooth.
    2)105#. I already forgot what it means to clean so light 🙂

    Strength:
    1.a)155, 2×175#
    b) 3×115# (that was actually harder than I thought initially that it would be: tried to use the same weight as for snatch pulls and absolutely failed)
    c) 75,85,95# (5# higher than last week which for me was Sunday)

    Conditioning:
    rowing 4x500m
    1:52min, 1:55, 1:54, 1:57 + 30 burpees penalty.

  15. Cleans first again completed with 245
    Snatches completed with 195

    A) 255
    B) 205, 225×3
    C) 155

    Runs not to sure on the times but slow as fuck. First one was 1:18

    Did 75 burpees after

  16. bbg
    snatch @ 135
    C&J @ 185

    Strength
    Rounds 1&2 @ 225/225/95
    3 @ 225/225/115
    4&5 @ 225/225/135

    conditioning
    made up yesterdays

    48
    2 rounds + 3t2b
    2 rounds + 10 js
    35

  17. BBG:
    1) done
    2) done, a little heavy because my training partner today is crazy that way.

    Strength:
    1) 110
    2) I did snatch hi pulls, der: 60, 65, 65
    3) 60

    Rows:
    1:44
    1:42
    1:45
    1:46
    These were obviously paced too much.

    any insight: i have a sort of aching, constant pain in the front/top of my shoulder (feels like something deep under my deltoid?) when I press. I could easily split press more than 60, but it hurts a ton. i have a similar prob when jerking and snatching – the lockout overhead results in a pretty serious pain; often the pain causes me to unlockout and subsequently lose the lift. Very annoying. Aside from taking time off and rest, any other suggestions would be greatly appreciated. Cheers!

  18. BBG
    -135 felt easy
    -175 felt easy

    Str
    1a) 205
    1b) 150
    1c) 145

    Run
    1:38
    1:39
    1:39
    1:41

    Our 400m is more like 440m.

  20. bbg
    1)135
    2)n/a
    str
    1)205 across
    2)225 across
    3)95, 115, 125, 135 its like i havent gone overhead in 2 1/2 months or something
    cond
    did yesterday’s met-con, posted on appropriate page. will do more rowing tomorrow

  21. I know it’s a technicality, but I just gotta ask… How is it possible to deviate -5 seconds from the fastest set?

  25. PS: I realize it’s really hard to put on something as large and influential as the OO, but when can we expect to get a link for the USTREAM and when will the competition website be updated with a full roster, full description of WODs, etc? I’m just really curious. Thanks!

  26. BB Gymnastics
    1) 135
    2) 185

    Strength
    1a)225
    1b)225-used same bar due to limited space in weight room
    1c)135

    Conditioning)
    4x400m run
    1)1:16
    2)1:15
    3)1:20
    4)1:19
    25 UB burpees after 40 second rest
    runs felt slow could’ve been faster if legs weren’t so tired from yesterday

    • Looking at other people’s weights for the high pulls I don’t think I did them right. I didn’t start the movement with a dip. I just pulled to my chest. I’m guessing I should have stated the movement like a hang clean. Oops. Next time. It still was a great workout!!!!

  28. Bbg
    Snatch 105
    Cleans 140

    Accessories
    Sn pull 140-155-175
    Cl hi-pull 85-115-155
    Split p 85-85-85

    Conditioning
    2×400 run- 1:22-1:25
    2×500 row- 1:55-1:58

    30 burpees for time: 1:26

    Slowwwwwww

  29. BBG –
    1) 135# Done as TnG, easy
    2) 195# done as TnG, easy

    Str –
    1) up to 255# w straps (felt much better than last week)
    2) at 245#, was getting to lower sternum, done as drops each time, perhaps should have done as touch and go?
    3) up to 125# (up from 115# last week)

    Cond – Row
    1:42
    1:41
    1:40
    1:39 (About a 7/10 effort)

  31. BBG:
    1. 140
    2. 185

    Strength >>breaks were a little longer than Rx
    1a. 185
    1b. 165
    1c. 135

    Conditioning
    Run 4x400m
    1:24
    1:23
    1:24
    1:23 << Truck pulled in front of me and stopped had to bust a$$ around it to get back 🙂

  32. Bb gymnastic
    1) used 140
    2) used 185

    Strength
    1a) 225
    1b) 135
    1c) 115

    Cond
    Rows
    1- 1:39.3
    2- 1:40.9
    3- 1:41.0
    4- 1:43.4

    Did 30 burpees bc I don’t know how to add and subtract apparently

  34. bb
    1)165
    2)205

    1a 225,245,245,255
    1b 185
    1c 115 135 145f 145f (my pressing strength is so shit)

    row- 1:36 1:37 1:38 1:37- best I’ve probably ever rowed.

  35. BBG
    1.) 165 for all reps
    2.) 210 for all reps

    Strength:
    1a.) 245, 255, 275. 275
    1b.) 225, 275, 275, 275
    1c.) 135, 145, 155, 155

    Conditioning:
    Rowing
    1:43
    1:49
    1:54
    2:01

    100 burpees immediately after the WOD. I added 10 reps on at the end to make it an even 100. I figured I deserved the extra 10 for sucking on the rower. I need to get better.

    I am extremely poor at rowing. It does not help that I am 5’4″ as well and get no where fast on the rower. Now excuses aside…my legs just hurt while doing the rows. Quick to start burning and by the 3rd and 4th row it was crippling my ability to continue to row. I may not have rested correctly. I rested half the time it took me to complete a round. Can anyone verify this as being correct?

    Anyone have any suggestions on how to improve on the rower? My guess is do more of it and work on technique.

  36. BBG

    95-below required %. technique work
    155-felt good

    Strength

    1 a) 145*
    b) 135*
    c) 95*-shoulders are wrecked from poor 7min burpee amrap decision earlier this week

    Cond

    ran 600m x 3
    1:34
    1:38
    1:36

  37. BBG:
    1) 135
    2) 175
    Strength:
    175, 175, 95
    Conditioning:
    Run 4×400 – 1:36, 1:26, 1:30, 1:29
    Burpees suck

  38. 41/6’2″/205

    BBG: stuck with 70%
    1) 77.5kg (170#)
    2) 100kg (220#)

    S:
    1a) 95/100/105/105kg (231#) – heavy
    1b) 90/80/90/80kg – 90kg didn’t feel right, kept backing it down to 80. Need work on this drill.
    1c) 125/145/145/155# – slight shoulder pain but way tolerable!

    C: Runs
    1:12
    1:09
    1:15 + 25 jump/clap burpee penalty for time (49s)
    1:15

    –

    Steven Platek, email me at bwmcoloradoATgeemaildotcom and I’ll give you the scoop on how I’ve been recovering from an extreme pain in that same region. Mine actually causes pains to shoot down bicep & tricep, down into elbow where even a BP of 135# (300# max) and HSPU’s were impossible a month ago. 4 months now and the rehab I’ve done the last 3 weeks has given me dramatic results. I was able to still snatch with the violent movement but the pain of catching heavy 80%-95% was intense and body would sag on that side trying to escape the pain. 6+ years of CF and never had this issue before so it has been tough dealing with the unknown. Anyway, things are on the up and I think I figured it out or my body is finally getting tired of bitching. 🙂 After the last 3 tough days, it is feeling the best it has in 4 months. Hope it helps.

  39. BB Gymnastics:
    1) 170
    2) 210

    Strength:
    1a) 225,255,275,285
    1b)185,195,205,215
    1c) 115,125,135, 145F press sucks

    conditioning:
    ran out of time

  40. 29/m/5’11″/180
    Warmup with Grace 2:38(PC&J) Big PR

    BBG
    1) 145
    2) 185

    Strength
    1a) 230
    1b) 135(UB with no re-bend of knees)
    1c) 115-120-120-120

    Conditioning
    4x500m Row
    1:55, 1:54, 1:54, 1:52
    Shorter rest. Didn’t push hard enough. Still working on rowing technique.

  42. BBG:
    1.) 150
    2.) 205

    Strength:

    1a.) 235
    1b.) 205
    1c.) 135

    Conditioning:

    4x400m row
    1:39,1:41,1:41,1:42 – Felt really good on the rows. Only rested 1:1, didn’t pay attention.

    3/4/4

  43. My first week doing the outlaw way… thanks for the great programming.

    BBG:
    1.) 120
    2.) 155

    Strength:

    1a.) 185
    1b.) 185
    1c.) 115

    Conditioning:

    4x400m Run
    1:20, 1:26, 1:31, 1:28

  44. BBG
    1. 145
    2. 185

    Strength

    1a-195
    1b- 165
    1c- 115

    Conditioning

    Swim
    This was hard to judge off the big clock at the pool but i think i got it
    :35
    :34
    :37
    :35
    :36
    :38
    :37

  47. Bbg
    Power snatch + hang snatch @55
    Power clean + hangclean @70

    Strength
    A @70kg
    B @70kg
    C @50kg

    Conditioning
    Swim
    35 39 38 40 42 43
    80 burpee penalty

  49. BBG:
    1) 37,5kg
    2) 42,5kg

    Stength:
    a) 62,5kg
    b) 42,5kg
    c) 30kg

    Cond:
    4x400m run, all around 1:49 (on a treadmill, not very cool), did one 30 burpee penalty.

    Think I’ll be sleeping all Thursday, Tuesday training really took it’s toll;)

  50. BBG
    1) 88#
    2) 147
    STR
    1a 225
    b 135,135,155,185
    c 55,55,60,60
    Cond
    1:45,1:39,1:39,1:39. Don’t know if first on was right.

  52. BBG
    -95# ps
    -125# pc

    Strength
    1) 185#
    2) 135#
    3) 65#, I know it’s light, my shoulders were really hurting today

    Conditioning
    4×400 runs
    1:55, 1:57, 1:58, 1:57, 1:59

    F/32

  53. BBG
    1) 145
    2) 185

    Strength
    1a) 205 then went down to 185 on the 2nd-4th set…wanted to work form
    1b) 185
    1c) 95 (its been a while with these!)

    Cond
    4x400m Run (Very consistent today)
    1) 1:18
    2) 1:16
    3) 1:16
    4) 1:16

  54. BBG: Skipped, No time. Make up tomorrow

    Strength
    1A) 225-225-245-245
    1B) 225-225-245-245
    1C) 135-165-175-175

    Conditioning
    Row:
    1:25
    1:31
    1:34
    1:33

    Yep, 90 Burpees BUT….a PR on the 500 M row by 1 sec.

  55. BBG:
    Snatch @ 98
    Clean @ 133

    Strength
    A: 165-165-185-185
    B: 113-123-133-133
    C: 93-93-93-98

    Cond:
    4x400m Run
    1:43, 1:40, 1:39, 1:38
    Yay no burpees! Still slow runner, but getter better!

    3/4/4

  58. Getting back into training as my soccer season has finished. I’ve been following Outlaw Way from a distance and just started this week, absolutely love it and there seems to be an awesome community here, thanks coach!

    BBG:
    1) 115#, stuck to very light due to some lower back nerve pain
    2) 155#, light again

    Strength:
    1a) 155#
    1b) 155#
    1c) 135#

    Conditioning:
    Swim – :39, :40, :40, :40, :40,:40, :37

  59. BBG
    Snatches at 77.5kg with straps
    Cleans at 98.5kg

    Strength
    Pulls at 115kg
    High pulls at 100kg
    Split press 4*5 @ 62.5kg 1*5 @ 65kg

    Conditioning
    Short on time so ran 400m every 3 minutes with the remainder as rest
    1:16
    1:24
    1:33
    1:31

  60. BBG
    Snatch@135
    Clean@185

    STR
    1a)155/175×3
    1b)155/175×3
    1c)115×2/125×2

    Conditioning
    **I know you didn’t put it on there, but I hate running sub 32 weather, I chose rowing last time, and I don’t have access to a pool…. so I got on a bike.
    400 x 5 on the bike with 2:1 rest
    :53/:50/:50/:52
    **these felt worse than the rowing normally does and that’s saying something, I couldn’t walk right for a few minutes after getting off the bike. my hammies were completely smoked.

    • my bad… 500 x 4 on the bike… a little dyslexia kicking in.

  61. bbg
    1) 90#
    2) 125#

    strength
    1a) 135
    1b) 105
    1c) 85

    conditioning
    4x500m row
    1:59 for all sets

  65. BBG:
    1.) 145
    2.) 175

    Strength:
    1a.) 205
    1b.) 175, 175, 165, 165
    1c.) 135

    Conditioning:
    Swim
    (Pool is only 20m long so did 8x40m) :27, :26, :25, :24, :25, :26, :25, :25

  66. BB Gymnastics:
    1)70lb PS and HPS
    2)95lb PC ans HPC

    Strength:
    1a)135lb
    1b) 75lb
    1c) 70lb
    Conditioning:
    Row 1:53/1:53/1:57/1:56

  67. BB Gymnastics
    1) Snatch: 150lb High Pulls, based on 210
    2) Clean: 210lb based on 295lb
    Strength
    1a) 3 Stop Snatch Pulls: 230
    1b) Hang Clean Hi-Pulls: 165
    1c) Split Press: 135
    Conditioning
    Row: 4X500m : 1:38/1:39/1:39/1:38

  70. BB Gymnastics

    Did light weight on everything today… technique work I guess, competing on Sat/Sun

    1) Snatch – 73 lbs

    2) 93 lbs

    Strength

    1a) 4X3 3 Stop Snatch Pulls – 123 lbs
    1b) 4X5 Hang Clean Hi-Pulls – 93 lbs
    1c) 4X5 Split Press – skipped

    Conditioning

    Run:
    1) 1:24
    2) 1:21
    3) 1:21
    4) 1:22

    I should have rowed, I don’t really need running work, I need rowing work, but I was in a hurry to go get my hair did, and rowing would have taken a lot longer… I will row next time!

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