Jay Rhodes, 254# Snatch (that’s over 30# in the last year):
WOD 121208:
BB Gymnastics
15 minutes to establish a 1RM Snatch.
15 minutes to establish a 1RM Clean and Jerk.
Strength
Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%
Conditioning
3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#
Are we reracking after each fs or holding the weight?
That doesn’t make any sense.
Occasionally it’s been programmed to hold the weight for the entirety of the time squaring. For the first set that would be 3:00 with a squat every 45 sec. I was just asking if we should be re racking the barbell after each front squat or should we hold it in the high rack?
Snatch EMOM (kilos) 62/3ubx5 72/2ubx5 77/1×5 80 83 86 89 92ff
Clean & Jerk – skipped.
Conditioning:
14:02 Rx’ed.
Took awhile on the first round to figure out how to push the sled low. Once I figured it out it wasn’t so bad. All DU’s unbroken.
1) 160 w/ lockout this time
2) 215
FS 200-215-225×2 (failed at rep 3)
Cond worked out w the gym peeps today
BBG
1. 105
2. 140 SC (PR) missed jerk
Strength
Based off 160
Conditioning
Prowler 140/ hpc 120
8:52
Sucky suckfest today….
Snatch-no pr, still at 175#
CnJ- no pr, still at 225#
FS- based off 256#
205, 220, 230
WOD- hang pwr clean at 195#- 10:10
……no bueno
BBG
Snatch – 170# (5# PR) Probably wouldn’t have been legal by official Oly WL rules.
C&J – 215# (equal to previous PR)
Stength
Based of 240#
bbg
1)230 5lb PR #fuckyea
2)na
str
250, 270, 285
cond
17:30
wet pavement is not good for low bucket heavy ass prolwers, du UB, all singles on hpc
You from MD? Need outlaw friendly gym for Winter break from college.
Ignore this if you are simply a Wedding crashers fan, and continue to follow rule number 76.
BB Gymnastics:
Snatch- 185 (20# off PR)
C+J- 225 (40# off PR)
Strength:
1) 225
2) 235
3) 250
Conditioning:
8:21 (195# hang power clean)
Adjusted weight during first round
BBG
Snatch- 130pr. 1 year 1 week since shoulder surgery!
C&J- 145 pr
Clean 205
Strength
1. 204
2. 217
3. 230
Cond.
50m prowler push high 210#
50 du
50m prowler push low 210
5 h sq cleans @ 165
9:34 did last exercise wrong and wet driveway sucks!
BBG:
1. 215# and failed at 235# 250# x 3
2. 305# PR
Strength:
Based off 360#
Conditioning:
5:20
BBG
Snatch- 145lbs 5lbs PR, PR was 115# 1 month ago.
C&J- 205, ugly so I left it there, I suck at jerking. 10# off PR
Strength
off of 275 felt easy
Cond.
Treadmill power off, 15 rotations
50 du first set UB
Treadmill power off, 15 rotations
5 h sq cleans @ 175 UB
9:37
BTW is it 50 meters or feet?
“that doesn’t make any sense”
‘ = feet
BBG
1) Snatch – 133 and felt so good. Matched my previous PR from Oct 13th (hadn’t been able to hit 133 since I originally got it).
2) C&J – 163 (not PR), failed at 173 three times before I was done.
Strength
Front squats based off 245lbs
Conditioning
Subbed force treadmill push – 16 yds at 75lbs
Scaled hang cleans to 143lbs
Accidentally did 4 rounds
15:32
4 rounds? You are a weirdo.
😉
Hi Nat.
Oly:
Snatch: 154# (10# off pr, 154 felt really easy just couldn’t seem to get under 165 today)
C&J: 209# (6# under pr, still working through poor shoulder mobility)
Cond:
As rx’d
Time: 9.59
Bbg –
1) 255
2) 275 ( failed jerk at 295 3 times)
Str –
Off 335
Cnd –
5:19 (smooth concreate)
Lunchtime
Snatch 100kg
Clean and jerk 135kg
Evening
Snatch balance with no heave heavy double 75kg
Muscle snatch 5*3 @ 50kg
10 rounds
1 min to do 5 hspu with deficit
1 min to row 200m
Conditioning
9:49
Plate slides for prowler
snatch- 240# PR fuck yea
clean and jerk- cleaned 275 and missed jerk. Legs felt kind of weak and after that snatch all my adrenaline was gone so i moved on.
front squats- off 315# missed last rep
cond- we don’t have a prowler so I did yesterdays cond
Strength at 160/170/180
Conditioning 11:45 at 215 sled push/bodyweight HPC’s
Love this Outlaw stuff!
BBG
1) Missed 240 a few times. PR is 230
2) Missed 315, 325×3. PR is 320
Strength
1) Off 350
Cond
Did something else
1) 235 5lb PR!
2) 285 5lb PR
Squats: based off 305.
Fast. Legs felt strong today
Cond.
180lbs +butcher
8:15
I’m coming up on my 1 year outlaw anniversary.
Snatch 185 to 235
C&J 250 to 285
Squat 300 to 330
Goal was to get stronger and not lose interest. This program did both and then some. I don’t always do the conditioning but when I do I have been improving. Thanks Rudy for this program.
1/1/2
BB Gymnastics:
Snatch- 185 (5# off PR)
C+J- worked form, still scared to get under bar
Strength:
1) 185
2) 205
3) 215 felt easy based off of 235 I’m guessing 1RM has went up
Conditioning:
9:08 (195# hang power clean)
no prowler at home so subbed 10 burpees for each prowler push
Snatch: 200
C&J: 280
FS: off 335
265,285,300
BBGym:
Snatch-up to 90%
C&J-up to 90%
-in the works of building platform, the 1 piece of 1/4 inch plywood at a 45 degree angle on a dirt driveway isn’t cutting it anymore.
Strength:
1) 195
2) 205
3) 215
Conditioning:
11:05
*315# Yoke walks/170#HPC
M/F/S
8/4/2
41/6’2″/205#
BBG:
Sn: 105kg (231#) – Snatch has felt heavy lately, I’m about 10# below PR. Failed this once, and hit it the 2nd time. Stopped there.
CJ: 120kg (264#) – Tried 125kg and jerk was off, shut it down.
S:
1) 130kg
2) 135kg
3) 145kg
C:
Time 8:46 w/290# sled
The helping hand that loaded the sled loaded it with x6 45# plates instead of x5. I didn’t know it until I was unloading it post wod. Pushing the sled was more like churning in low gear as I could never get enough momentum past the first round to get into a run. Either way, it’s done. 20 seconds wasted on a few trip-ups on du’s in the last round.
BBG
Snatch: 90KG. Failed 92.5
C+J: 115KG. Failed 120
S + C tomorrow.
bbg worked on split snatch today, hit 225# easy, might try and do 225# split snatch isabel sometime
c&j hit 225 then failed 315 a bunch of times.
strength %off 405, had to back down last set to keep from failing. went 365, 335, 335, 315, 315
conditioning 8:30 subbed 50′ bear crawls for prowler. strict 3 points of contact at all times on the bear crawls (no galloping)
Only had time for BBG today and I have been feeling a snatch PR coming. Cleans were shit today but I am stoked on the 10# Pr Snatch. 189# Bodyweight.
Snatch – 275#
Clean and Jerk – 295# (PR 317#)
BBG
1) 235
2) 275 (Failed the jerk twice on 295)
STR
Based off 350
COND
Had to modify since I don’t have a prowler
BBG:
S- 180# (PR by 15#)
C&J- 225#
STR- Based off of 320#
COND- pulled a sled instead of prowler
BBG:
Snatch: 55kg
C&J: 60kg
Strength:
Off 60kg (every rep to deepest position)
No conditioning, body feels awful, did a few du and handstandwalks.
Solid metcon
6:33
From all the oly lifting 155 hang cleans felt light
Nasty and spicy wod dude i am dead
Bbg
No time
Stength
Front squat
@87.5 92.5 100 no misses
Conditioning
6:56 hpc@80 sled @75
Snatch. Attempted 123# I don’t know how many times. Couldn’t stick it. Old PR is 120#.
C&J. Matched 143# PR
FSs. Based off 163#. Felt good.
Conditioning:
Subbed Prowler for Force Treadmill 16yds @ 75#
Scaled HPCs 123# for first 2 rounds, then 133# last round.
I liked that Conditioning. 9:27
Didn’t do the regularly scheduled work today, because I had a local competition – The Atlanta Affiliate Owner’s Throwdown (ha).
The WODs:
WOD #1: 21-15-9 reps for time of:
– front squat (95)
– push press (95)
– strict pull-ups
Time: 6:10 (3rd place)
WOD #2: Clean ladder – starting at 135 and going to 315
I hit 295 with ease – coming into today 300 was my max, I got under 315 and was shocked i actually did, lost stability and couldn’t stand it up, it’s there though. A few months ago I couldn’t have even imagined cleaning 315! (Thanks!)
3rd place
WOD #3: Chipper
– 100 double unders
– 30 KBS (1.5pood)
– 30 burpees
– 30 box jumps (24)
– 30 wall balls
– 500 m row
– 30 wall balls
– 30 box jumps
– 30 burpees
– 30 KBS
– 100 double unders.
I tried a buddies rope – big mistake, that and the plantar fasciatus makes double unders grueling. I finished in just over 20 minutes, Don’t know the placing.
4th overall – I’m pleased with that. 3 spots behind Caleb, yeah, I’m ok with that. 🙂
Next weekend I have another competition, not as many old farts so we’ll see how that goes. Lulz
I am offering my spot at the Miami mid week training camp. Unfortunately I have some health problems that won’t allow me to attend.
If anyone is interested in buying my spot please e-mail me at:
sisokmic2@aol.com
Snatch – 190#, 5# pr. Need to work on catching in the hole
C&J – hit 245#, failed twice at 250#, 5# under pr
Front squats
set 1 – 215#
set 2 – 225#
set 3 – 240#
Conditioning
10:09, back was toasted on hang cleans
BBG
Snatch-squat snatched 125, split 135 a few times. 40lbs under PR however squat snatch is feeling better.
Clean/Jerk-185, need to time out lifts better though as had to make jump to 205 which i missed. 30lbs under PR
Strength
Done off of 275. loved it.
Mid
did tomorrow midline today instead of todays conditioning. was gone over the wknd.
2/2/2
BBG:
1.) 180f, 190, 200, 215ff
2.) 205, 220, 235, 250f, 250*PR
Strength:
1.) 195, 210, 220
Conditioning:
PC PR is 230# so subbed 195# for HPC
7:37
Str –
1) Done (Did 90s AMRAP Muscle ups following each Squat set – 12, 10, 8)
Cond –
~17min – Prowler work getting better, low handle gave me lots of trouble
BBG –
1) 175# (20# off PR)
2) Skipped
Str :
Sn:165# 10 # PR
C&J: 205, 5 # under PR
FS off 240, Fail 3rd rep last set
Cond: 12.40 Sledge + HC @ 155
BBG
1. 205 no pull today
2. 255 same as above
Strength
based off of 325
Cond
No Prowler so did sand bag carries about 155lbs
12 mins or so.
bbg
1/ 90kg
2/ 115kg
my grip, forearms and biceps were smoked from the c2b yesterday. both 10kg below pb.
strength
1rm 140kg
but i stuffed up the weights and accidently did 10kg extra.
122.5
130
137.5
no misses
condtioning
subbed prowler. tied a rope around a tyre to make a harness then push like a sled. 10min something
BBG
1- Snatch 102.5kg (2.5kg PB and a long time in the making. Just missed 105)
2- Clean and jerk 127.5kg (2.5kg PB)
Strength
based of 155kg all felt very easy
Conditioning
5.06 rxd
BB Gymnastics
1RM Snatch: Taking time off due to shoulder injury
1RM Clean and Jerk: 115/145/175/195/215/225/240/250
Strength
Front Squats (based off 121201):
265/280/300
Conditioning
Will have to make it up