(Can’t believe I’m saying this) I’m actually getting tired of posting Snatch videos. I’d love to see someone running and swinging some Kettlebells.
Joe Kearney (who is 20 years old) – 6:44 Helen:
Today we got this from Justin Ahrens,
Salam Maluakum (Greetings),
I am not muslim, but am an American living it the middle east. I am currently teaching elementary school and am a Asia Games competitor (based in Dubai of the United Arab Emirates)…with big time hopes for this year. A lot of hard work has been put in this year with room for improvement …mainly in oly lifting! After avoiding it for two years and being woken up in the snatch portion of the open last year… I decided to dedicate the time to it. I have been working on it now for 7 months and have jumped from a proper snatch max of 155 to 235lbs annnnd haven’t seen bigger leaps than when I started really dedicating time to your program for the last 5 weeks. Here I am last week box snatching #245 at #190lbs body weight. Thank you for your help…my goal when starting my true oly dedication was 225 by Christmas…welp I PRd last week with 235 and 240 felt light for the three reps I attempted…maybe next time. Thanks again!
Jay Rhodes answers the question: Why Can’t I PR Everyday?
WOD 121218:
BB Gymnastics
1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
Back Squat: 3X10 – heavier than last week, rest as needed.
Conditioning
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.
Does Joe (Helen vid) have a track background?
If you only have Hi-Temp plates do you still want us using 45’s? the plates will be higher than the ab-mat. Or should we use 25’s so they are flush?
This
Yep, that’s what I was hoping for.
I PR’ed my Helen time at 5:33.8 coach!!!
Don’t mean to be a dick but this is either a typo or BS.
Dude that’s the fastest Helen I have ever heard of!!! You had to of been running 1min flat 400m. This doesn’t past the smell test. I’m going to say you dropped 5 min off ur pr because that time is humanly impossible. Even at :01 per rep and running 1:00 min 400m is still 5:05. Just went nerdy sorry
I literally just involuntarily yelled the words “FUCK ME!!” out loud when I saw that the strength for tomorrow was: “Back Squat: 3X10 – heavier than last week” That was unpleasant enough last week but I thought it was a one off that I’d never have to see again!!! Damn it!!!!
Im pretty sure the only thing you never have to worry about again are max overhead squats lol
BBG:
1. 165# 185# 185# 200# 200# (fail)..working on foot placement in landing position
2. 200# 215# 225# 240# 250#
3a. 100# 105# 110#
3b. 185# 200# 210#
Strength:
235# 255# 265#
Conditioning:
20+6
5:17
10+7
8:22
9+3
I have an Austin camp ticket. Does anyone with a Dallas ticket want to trade? Email – tj.hendricks@ymail.com
bbg
75-75-85-85-75
115-115-115-125-135
*done off of pins instead of boxes. my mom wont let me have any in the basement. i am afraid to go heavy as i dont want to drop the loaded bar on pins. any suggestions?
Strength
Push Press-145-155-165
skipped duck walk no time
Back Squat
175-205-225. love this
Cond
later
1/3/2
Snatch- 95 and 105 warmup 115, 125,130,135,140
Clean-95 and 105 warmup, 150,160,165,165,170
Duck walk- 100 x3
Push press- 165, 175, 180 (missed 1)
Squat- 225,230,240 (last week 215 x3)
METCON
22, 3:56, 12, 8:00, 11 RX
BBG:
3a) 100#
3b) 155#
Strength:
225, 235, 245
Conditioning:
Strict:4
Kipping:7
Round 1: 4:50
Strict: 0
Kipping: 6
Round 2: 6:06
Strict: 0
Kipping: 6
BS at 215-215-225
19 HSPUs
4:00
10 HSPUs
4:10
10 HSPUs
read too quickly, didn’t use plates for HSPUs. whoops.
no time for BBG today.
I wish I knew today’s workout last night!
Monday night:
Power Snatch every 30 seconds w-up 75 -> 135 by 10, then 140/1 -> 190/1, then
Death By HSPU (regionals) with 3xPower Snatch @ 135 (ub) at the top of each minute:
10 rounds, strict all the way until the 8th round, kipped last 3 of 8 & kipped 9th & 10th.
Today:
Oly:
A. 3 pos Snatch Pull + Hang High Pull + Hang Squat Snatch emom: 75 -> 155, then
160 165 170 175 180 185 190 195f
B. 3 pos Clean Pull + Hang Clean & Jerk 140 160 180 200 220 240
Strength:
10×2 High Bar Back Squat @ 138 kg (303.6 lbs) every 90 sec
Conditioning (hspu’s were done on hi-temps)
HSPU: 5+5
Part 1: 3:45
HSPU: 1 – fell off the wall
Part 2: 5:38
HSPU: 0+7
Going to stop doing the evening workouts. Starting to get way too inflamed.
BBG –
1) to 155#
2) to 205#
Str –
225, 245, 255
Forgot plates –
19 Strict (PR), 1 Kip (I’m bad at the kip)
Rest 3 min
10 Strict, 6 Kip
R3m
10 Strict, 3 Kip
400m Run
15-12-9
-Box Jump 24″
-Goblet Sq (70#)
-Plank Burpee
400m Run
For time. – 8:46
BBG –
3a) BTN Push press – to 175#
3b) 95#, not easy, first time doing it
Conditioning (hspu’s were done on hi-temps)
HSPU: 10+3
Part 1: 3:15
HSPU: 8+2
Part 2: 7:17
HSPU: 5+3
(No high boxes. Replaced with high hang)
Snatches @ 135 lbs
Cleans + 1 jerk @ 175 lb
Duck walk @ 65 lb
Push press @ 135 lb
Back squat @ 185 lb
No conditioning.
-Very new to Outlaw way-
Snatch: 170, 175, 185, 190
Clean+Push Jerk 210, 210, 215, 205, 205
*Really tried to focus on perfect technique*
A)Duck walk 95, 95, 95,
B)Push Press 185, 190, 195
Squat: 225, 245, 265
*1st low bar back squat in 6months*
Metcon:
15
6:50
10
8:40
10
*Realized I don’t know how to do a HS kip*
And Double unders need work
BBG
1) 175×2, 185×2, 195
2) 225
3a) 95
3b) 175
Strength
246, 265, 285
Cond
12+4, 7:00, 5+5, 8:07, 6+5
bbg
1) 135
2) 185
3a) 75
3b) 235
strength
285# for all 3×10
conditioning
idk times, did it all and it was very fun
hspu 7+4, 6+3, 6+3
BB GYMNASTICS
135 135(failed) 111 through finish
135 157 179 through finish
67# duck walk. Still awkward
135 179 through finish
Strength:
223#
Cond:
(I can’t do kipping HSPU so all were strict)
24
4:57
15
6:21
14
BB Gymnastics
1)175
2)185-185-205-205-225
3a)45-65-85
3b)185
Strength
275-285-295
Conditioning
8+8
3:46
5+6
7:08
6+4
3/1/2
BBG:
1) 90Kg (PR)
2) 100Kg
Strength:
125Kg (+5Kg)
Cond:
7/2/Fall
?
4/Fall/7
?
I’ve hated existence since those 10s.
BBG:
Snatch : 115, 125, 135, 145, 155, and single at 165 match PR. Should have put heavier.
Clean : 155×4, 165 x1, felt good. can go heavier
3a) 95#
3b) 155#, should heavier. single @ 175#
Str.
3×10 @ 175, should try 195 next time
Cond.
12 + 3
?
8 + 2
?
?
BBGym:
1) 3×125, 2×130
2) 4×165, 180
3a) 100
3b) 150, 155, 160
Strength:
235, 245, 250
Conditioning:
5+1
6:45 subbed pushups
4+2
6:22Rx
4+1
-Had nothing left for this conditioning
M/F/S
3/8/6
BBG:
1) 170/175/175/180/185
– Failed 1st rep at 180
2) 205/215/215/220/225
– all successful
3a) 100/105/105
3b) 160/165/170
Strength:
235/255/270
Conditioning:
8/7
4:59
5/6
6:42
1/5
– usually not that bad at HSPU but shoulders were rocked for some reason. Blah blah blah, man up and do better
BBG
1) 205
2) 245, Hit 275 on the clean portion but missed the jerk
3a) 95
3b) 215
STR
225, 275, 335
COND
Completed, but didnt keep track of time
BBG:
1) done light again.. Fixing mechanics. Done at 95#
2) done at 115#
3a) done at 65# wowzers!
3b) done at 115#
Strength
Done at 145# very light but back is bothering me.
Conditioning:
1) 7+6
2) 6:52
3) 6+6
4) 8:15
5) 3+5
Just ran out of gas!
Bbg
1) 130-135-135(1)-135-135(1)-135(1)
2) 155
3a) 45-50-50
3b) 125-125UB-125
Cond
1/3 (set up too close)
4:55
2/10
6:30
0/15
Do you guys ever feel like your butt gets swole over night? Like your shorts fit ok before bed but in the morning they’re way too tight? Like from the OH BB walking lunges?
No?
That’s just me?
Physically impossible for your butt to get that swole.
Not just you..one day my speed shorts will fit the next day they won’t lol
that’s what I am saying!
BBG
1) 195 Feels like paper after training with Caleb.
2) 250
3a) 65# LOL I HATE THESE
3b) 215
STR
Back Squat – 335 Felt light…Not sure how…Did 320 last week and almost died.
COND
21/9
6:00
15/7
5:57
10/5
>Wentbetterthanexpected.jpeg
BBG
1) 65,75,85,95,100
2) 190×5 clean only
3a no
b 95,115,135
STR
255,255,255
Cond.
modified 3 rounds of
40du
20pu
7:30 pull-ups have a long way to go.
BBG
1. 85,90,95,95,95
2. 110,115,120,125,130
3a. 35#
Strength
150
Conditioning
11,10
5:26
10,10
4:16
8,10
Been doing Outlaw for a couple of months now, and I love it because I’m finally seeing some strength/weight gains with all these Oly lifts! This is also my first post. I got my first ring muscle up yesterday, so I was feeling really good about myself…then today hit. This is my first time ever getting close to meeting pukie!
BBG
1) 95, 115, 115, 115, 115
2) 135, 135, 145, 155(missed 1), 135
3a) 65#
3b) 135
Strength
135, 155, 165 – Not as good as last week by any means.
Don’t remember my scores for conditioning, except I know the last one was 19:05, should not have been that long, but I really wanted to go RX’d and the DUs took me forever because my shoulders were fried.
1) 165,175,185,195,200
2)200,205,215,225,225
3a)65,-,-
3b)205,205,205
Strength-
240,240,240
Cond- w/ mask 18:30
18+8
21+1(fell off walk)
1) skipped to let pubes heal
2) 225 – felt pretty fast
3a) 95
3b) 185
Did one round and called it quits. Duck walks are dumb.
Squats: 275 285 300f (2 reps lulz)
Cond:
22/2 fell off wall.
5:01
8/6 fell again! fuck!
7:30ish
4/11 fell again. Too tired to care
Damn. What a shitty day. Running on 75%
3/7/3
bbg- skipped snatch and clean and jerk
3a) 95,115,115
3b) 185, 205 ,225for 3 (new 1rm for three fuck yeah)
squats- sore as shit today
265
285
300 for 5. back started rounding bad so dropped it
cond
25+5
3:06
11+9
5:11
5+4
my kipping handstand pushups suck on plates and abmat. They feel harder than strict ones. Lots of drag today. I feel very overtrained, probably from the outlaw camp last week. The second couplet should have been way faster just not a lot of push today.
I feel the same way…doesn’t help everyone in our gym has been sick!
bbg:
1) did non heaving snatch balance (need to rest shoulder)
2) 155
3a)65# but it was at least doable this week
3b)155#
strength: 205, 205, 195
did all the HSPU and the conditioning did not time them, but they were fun and I felt pretty fast
Bbg
1)205
2)245
Strength back squat 275-295-315
Metcon 14-3:40-13-6:00-13
15hspu second… Not 13
Bbg
1) 185
2) 255
3 and 3a). Skipped
Strength
Back squat: light, knee pain. 255
Conditioning
10+10
3:56
4+6
7:00
3+5
Anyone who did 70lb KB swings unbroken, at all, is baller aka gangsta aka da bad ass
Zach probably did one arm swings
BB GYM:
1)115; #technique
2)185; #technique
3a)120
3b)185; couldn’t quite get in my groove, with 215
Strength:
3×10 @ 355; unbroken & a 4:15 rest between sets…Raw
Conditioning
26 all strict/7:03/*Didn’t write the 2nd round of HSPUs down*/10:59/15 all strict.; I haven’t done HSPUs in a couple months, so I preferred focusing more on strict than kip…I like strict! 🙂
I had some relatively high times, but I’m very happy with the progress I’m making with my Double Unders; especially, when tested under load! Around May of last year, I was at 100 DUs in 1:00…left that rope on the Red Line El Train, here in Chicago, and have traveled the longest & narrowest road to get them back; using several different ropes! I plan to be all systems go, though, by the start of the season! 😉
M/5’8″/38/187
Damn today was a MF’er. Split up AM/PM sessions:
AM
BBG:
1.) 155×2, 165×3
2.) 225 (dropped a few early, but stayed with it and made them perfect.)
3a.)175 x 5
3b.)65. These still feel weird.
PM
Strength
Back Squat: 355#, 355#, 365#
Cond:
I have no freaking clue.
-upper teens-ish on HSPU
-around 530 to 30sec r
-HSPU?? 12ish?
-Oh Fuck KBS
-HSPU 8?
Stopped somewhere around 15:30.
Fun cond though. I feel awesome right now.
Back Squat
325 x 10
355 x 10
No time for a third, last week heaviest was 345 x 10
Conditioning
38 HSPU
2:40
20 HSPU
5:08
21 HSPU
KB swings were rough….. should have been 30 seconds faster.
All HSPU strict.
2/2/3 (thumbs are really upset)
BBG:
1- 155 across, could have gone heavier but these were perfect.
2- 205 across, ditto
3a- 205(made it but just barely)/195/195
3b- 115 … wrists are the worst part
STR
215/235/255
CDT
10+4
3:39
10+4
6:20 KB Swings felt like crap.
8+5
BBG:
1.) 165-175-180-185-190 PR
2.) 215-225-230-235-240 PR
Strength:
3a.) 105 x 3
3b.) 185-190-190 1 miss
Squat:
300-315-320
Cond:
14+6
3:45
11+5
8:48 KBS got to me today, felt slow.
6+3
4/5/4
BBG
1- all @ 165 lbs
2- all @ 205 lbs
3a- 165
3b- 140
Strength
all @ 225
Conditioning
I totally forgot to look at the clock when i did this but had a fast ass training partner who is a gymnist and i pushed hard trying to catch him.
4 strict + 17 kipping ( i could kip the fucking world)
No clue, sorry
3 strict + 18 kipping
No clue, sorry
3 strict + 19 kipping
sub 16 minutes finish
No blocks today so worked from the hang just above knee.
1) Snatch – 205×2,225×3
2) C&J – 225×2, 275×3
3a) Subbed SOTS press due to room issue – 65,65,95
3b) 205,205,225(4)
Strength (brutal)
335.315,315(7)
Conditioning (weakness work)
– 10+9
– 5:32
– 5+8
– 8:17
– 1+ 3
Snatch blocks 60kg
Clean blocks & P Jerk 90kg
then worked a bunch and had energy only left for squats after a long day
BSQ
225, 245, 265
BBG
1) 88kg
2) 110kg
3a) 100kg
3b) 20kg cute I know
Strength
150,160,164kg
Cond
21+2
3:10
10+7
5:20
6+4
29/m/5’11/185
BBG
1) 95-115-135-135-155-165-165-135-135(failed 2nd rep at 165 twice, feeling like crap)
2) 135-165-185-205-225-245-245(failed 2nd rep at 245 and 1st on last try, feeling a little better here)
3a) 95 (broke up reps)
3b) 135-160-190
Strength
230-250-270
Conditioning
3+1
5:53
0+1
7:36
2+1
Struggling on HSPU. Hands closer together kills me. I also suck at kipping multiple reps.
1)Knee box Snatch – 5×2 135/155/165/175/185/195(f)
2)Knee box C and J – 5×2 185/195/205/215/225/235(f)
3) Push Press 3×5 @ 195
3×10 Back Squat 255/265/275
Cond
HSPU –
6 strict
6 kip
0 strict
10 kip
0 strict
10 kip
BBG
1) Snatch – 93-98-98-103-108
2) C&J – 123-123-133-133-143
3a) 75-75-80
3b) 93-98-98
Strength
Back squats – 190-195-9 reps at 205. Woooww.
Conditioning
2 strict + 4 kipping
3 rounds: 6:52
2 strict + 4 kipping
3 rounds: 7:43
1 strict + 3 kipping
I’ve gotten used to doing HSPU on the bare floor, so I struggled getting my plate/abmat set up and rhythm locked in. Damn good night at the gym.
BBG:
1) 155-155-165-165-175*# (Big Double off boxes for me!)
2) 185#
(Not enough time for 3a/3b)
Strength
195-205-215*
(This is my Achilles heel… haha)
Conditioning
5+15
??
15
??
15
*Used plates and Abmat but after the first round of the 40/20 my clock (iPod) died so I have no idea what times I had but I was definitely cruising, unbroken on all sets. Strict wasn’t happening after the first 3RFT. But I was never good at strict HSPU’s.
41/6’2″/205
Ate something at lunch today that liquified the stomach and caused cramping all day. Almost didn’t follow through with workout. Took it very light on BBG and managed to squeeze through strength and conditioning. Rough one on conditioning. Posting this a day late and feeling much better than I did for this wod.
BBG: Kept this light
1) 70kg
2) 90kg
3a) 50/55/60kg – went heavy on this and felt slight groin strain on last set of quack walks.
3b) 50/55/60kg – w/split static press instead of pp
S:
115kg (253#)
C: tough session, kbs were rough
HSPU: 11+7
DU/PU: 3:23
HSPU: 6+6
DU/KBS: 5:37
HSPU: 3+4
BBG:
1. 155
2. 205
3a. 115
3b. 175
Strength:
225
Conditioning:
9+3
4:45
5+3
6:00
2+2
BBG:
1.)170x2x2x(1ff)x(1fff1)x2
2.)200x2x2x2x2, 210×2
3a.) 120
3b.) 155, 165, 175x4fx1
Strength:
220, 225, 225
Conditioning: standard HSPU not to deficit
9+5
4:39
7+4
5:17
4+6
bbg
1) 95/105/115/120/120 f(1)
2) 115/125/135/140/140
skipped pp and duck walk
back squat: 160# 160# 160# fail at 7
conditioning:did with 5 min cap for each work cap session and hspu facing the wall no plates
6
2 rds
5
1 rd 3 kbs
0 (fell on my head)
one of the more painful efforts in a while
BBG:
1)75/75/80/80/85
2)95/100/105/105/110
3a)65lbs
3b)85/90/95
Strength:
140/150/160
Conditioning:
0/3 w/25lb plates and abmat
7:59
0/3
7:25
0/0 lost contact with wall
BBG:
1) 165lbs
2) 195lbs then 205lbs for last 3 sets
3a) 95lbs, 100lbs, 105lbs
3b) 175lbs
Strength:
– 275lbs, 280lbs, 285lbs (7 successful reps)
HSPUs per set:
– 7 + 6
– 5 + 6
– 3 + 8
Don’t remember times.
bbg
1/ 60kg
2/ 75kg
kept it light to work speed/tech 60%
strength
3×5 hbbs 95kg
going easy on everything this week 60%
conditioning
18+4
4.24
10+6
4.37*
8+8
*russian swings only. bicep tendons have been a bit swollen and when i do american swing i tend to pull with my arms more which aggrevates them, especially after the pull ups.
a bit dissapointed with my hspu and pull ups today.
25:43 (total), HS – 9+6+8
Sucked – DU
box snatch up to 185
box clean and push jerk all at 215
step duck walk one set at 135
skipped pushpress and squats
wod rxd
24+13
2:51
14+11
6:13 (never missed this many dubz and never had to break up kb swings this much)
7+15
and i just about killed myself:[youtube http://www.youtube.com/watch?v=oglJf2tko2k&w=420&h=315%5D
BB Gymnastics
1) Snatch from Blocks: Taking it light due to shoulder injury, 95/125/145/160/175
2) Clean from Blocks: 195/195/205/205/205
3a) Duck Walk: 95
3b) Push Press: 175
Strength
Back Squat: 235/265/295
Conditioning
Total Working Time: 16:17 RX
11/3
4:53
5/5
7:19
3/4