121221

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From Ron Yellin…

Rudy,

I know you get a ton of videos, all the time, but I figured I might as well add my story. I just recently attended the Outlaw Training Camp in Rhode Island. I was fortunate enough to get to snatch with Dan and John. I learned a lot of great stuff (Christ, my hamstrings were sore) and just recently was able to nail a 260# Snatch for a 5# PR. My current body weight is around 168#, so I was pretty excited. Thanks for the great time and information.

WOD 121221

Strength

1) Every 15 seconds for 5:00 (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 3X10 – heavier than last week, rest 1:30

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.

Conditioning

3 rounds for time of:

30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.

Midline

1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

63 thoughts on “121221”

  1. One of those days I should’ve rested, got a cold of some sort and feel like dog sh*t…

    DL- based off 370
    220+ blue and purple bands on each side (missed 3 not paying attention to time)
    BP- 195, 195, 190 (8+2)
    Weighted Pull-up- 15# UB 3x
    METCON- 8:45 RX
    Strict T2B- 11, 3, 8
    GH Raise- Done

  2. DL-no bands, used 265
    Bench Press-170 for all
    Pull ups-10# UB for all
    Cond-11:41
    T2B-15, 15, 10
    Midline done

  3. Strength:
    1. Based off 455#
    2a. 200# 205# 210#
    2b. BW (UB) 20# (6/4) 25# (6/4)

    Conditioning:
    8:22

    Midline:
    1a. 10-11-12
    1b. done

  4. Decided to break it up today. Wow, does everything feel heavy in the morning.

    Strength
    1) 275 + bands
    2a) 25/25(5+3+2)/25(5+5)
    2b) 190/200(8+2)/200(8+2) heavier than last week would’ve put me at 210. I didnt have it today.

    *** i will do conditioning/midline later today.

  5. Don’t have any bands, so it went like his

    DL@255

    Bench@225 3×10
    Pullups with a 20lb ball 3×10

    Metcon 9:58 rx
    Upper body was TOAST after the bench/pull-ups, I’ll hit the midline after work today.
    Oh, today is supposed to be the “end”!!!

  7. Deadlift: 250 with Green Bands

    Bench: 235, 240, 250
    Pullups: 3×10 strict with no weight added. still adding strength to pullups at bodyweight.

    Cond: 8:02

    Midline: No GH so only T2B
    T2B Strict: 6, 3, 6
    -Was being hustled out the door by my partner…should have gotten a few more.

  9. Any one else having serious lower back muscle issues from duck walks?

    CrossFit-ing for 3.5 years and on Outlaw programming since August, never encountering anything that has wiped me out like this. I’ve tried everything I know: rowing/stretching to loosen up, complete rest, ice/ice baths, Rossiter Pain guy, chiro visits. Normally, very flexible. Now, barely able to bend over. Any suggestions?

  10. 1) 215 w Blue Band

    2a) 135-145-155
    2b) 15#

    Cnd 8:25 Rx

    T2B worked more on hollow body/no swing, got a few reps in here and there.
    3×10 GHR done

  11. Some devil plague had me knocked out all week. Snot nosed and all, decided to lift a bit today.

    DL – 315, no bands
    BP – 205
    Pull up – all with 25# (broken sets)

    CON
    made my own up
    4 rounds
    20 x UB GHD sit up
    Row 250
    Didn’t time it

    5/6/1

  12. Free hspu/mobility practice, then

    Oly:
    A. Power Snatch + Hang Squat Snatch + OHS w/up emom 75 -> 135 by 10, then
    Power Snatch + Hang Squat Snatch emom 140 -> 180 by 5 lbs, 185Psnx2, 185, 190, 195Psn, 195SqSn, 195PSn.

    B. Power Clean + Hang Squat Clean + Jerk emom 140 -> 240 by 10 lbs

    SSC Every 2 mins for 20 mins do:
    3x Shoulder Press @ 141 lbs
    1x 1&1/4 FS @ 107 kg
    Odd: 4x ub Band Muscle Up
    Even: 8x ub CTB Pull-ups

    WoD: 6:15 Rx. All were unbroken. 15 & 15 Snatches each time.

    Did 2×10 strict TTB & just stretched after.

  13. STR –

    1) off 485

    2a) 230 235 240
    2b) 53 44 44

    CND –

    7:22 (touched ground every rep)

    MID –

    1a) 16,14,15
    1b) done

  20. 1) 225+purp bands
    2) 185 190(9) 190(6)

    Conditioning:
    7:47. Snatches done unbroken. Yeah!

    Midline:
    T2b 9-10-7 abz felt ripped
    2/2/2

  21. Strength:
    1) Based off 425
    2a) 155, 150, 150
    2b) 25, 15, 15

    Conditioning:
    25# weight as wall ball/50#kb
    8:36

    Midline:
    T2R: 16, 15, 12
    3×10 Good Morning: 125

    M/F/S
    2/5/1

  22. Why are people touching the ground with their KB snatches??? You only touch with DBs…your ability to perform a sound KB snatch is severely hindered if u touch each rep.
    But hey, u can do whatevvvvaaaa the fffuuuuuuuuuukkkk uuuuuuu wanna dooo!!!!!!

  23. DL with 185 on the bar and blue band draped over the bar.
    Bench 85-100-100
    Pull Ups 5/3/2-5/3/2-5/2/1/1/1 with 15lbs

    Conditioning
    7:16
    With kb snatches- not kb ground to overhead

    Middline
    Toes2Bar 15-15-10
    3x 10 GH raise

  24. Grip is fried….

    DL – done off 505
    Bench – dont own one, did deficit HSPU.
    Strict pull up – used 20lbs

    Conditioning – 8:22rx

    Midline: 10/10/10

  25. Str –
    DL – Did speed DL at 255#
    Bench – 155, 175, 195#x7
    Pull Up – 20# x 10 C2B; 26# x 9 C2B, 1 chin over, 26# x 8 C2B, 1 chin over

    Cond – 6:49 (Broke last set of wall balls)

  27. Deads based off 465

    Bench 190x10x3
    Pull Up 3×10 @BW

    WOD (holyfuck)
    14:10
    Left palm opened, quite a bit of gasping and looking at the med ball, looked at my hand some more…bleh.

    Ditched midline. Will do tomorrow.

    Great work, Ron. Nice and clean. Badass Hulk too, imo.

  28. Snatch and clean work that I missed earlier in the week

    Bench 185
    20 lb weighted pulls

    Conditioning: 6:56 Kb snatches all unbroken

  30. strength earlier

    conditioning
    7:55, touched ground every rep. def made it more difficult

    midline
    1a- 25/20/19 yay..my grip held
    1b- done

  31. Strength:
    1) no bands and done at 75% of my 1RM- 205#
    2a) done at 115#
    2b) done with no weight

    Conditioning:
    9:48 Rx

    Midline:
    1a) 12,10,11
    1b) done

  34. deads off 445
    bench- 185×3 only made first set. fuck bench press
    pullups- 53,45,45 fuck strict pullups

    conditioning- 5:52 everything unbroken this felt good

    midline
    15×3
    25# plate for GHD

    i suck at bench and strict pullups. Crossfit fucked me with those two movements. Frustrating to see myself get so much stronger in everything but never in bench or strict pull-ups. As long as they’re not in the open or at regionals I don’t really give a shit.

  35. M/5’8″/38/187

    Strength:

    1)320 on the bar + Purple bands
    2a)6+4, 5+5, 5+5 @ 255
    2b)6+4, 7+3, 7+3 @ 40 KB

    Conditioning:

    9:17Rx

    Midline:

    16, 15, 14
    GH Raise – Done

  36. 1)335 on the bar + 2″ Green bands (off 555lbs) felt about right, no misses
    2a)225-230-235, a little slow today
    2b)0-0-0lbs, did bwt 5’s across. (Bwt 230lbs)
    3)8:50, I’m feeling pretty deconditioned, wall balls wiped me out
    4) Only did 5 KTE and 10 GHR, pretty wiped out.

  38. 29/m/5’11″/185
    Strength
    1) 275 blue bands
    2a) 140-160-180 (no spotter so had to be careful)
    2b) 10-20-20

    Conditioning
    11:24 (really struggling to get motivated, had to talk myself into this one)

    Midline
    1a) 12-10-10
    1b) UB

  39. Strength
    285# plus green band stretched over middle of bar and around feet in sumo stance

    Bench- all @185
    Pull ups- 35#, 25#, 25#

    Conditioning
    9:30

    Midline
    1a 15-15-15 . Do you want legs straight throughout? I had no swing or kip but legs weren’t straight
    1b done

  40. Strength:

    1.) 295
    2a.) 195-200-205
    2b.) 53-60-60

    Cond:
    8:40 – 2 rounds UB

    Mid:

    1a.) 12-11-10
    1b.) done

    2-4-3

  41. AM
    Wednesday’s swimming
    1:50, 2:00 (overtaking a slow person), 1:55, 1:55, 1:55

    PM
    Not at my gym so band tension was a guessing game and I think I lost as I missed 2 reps!
    315lb on the bar
    Bench press 195, 205, 215lb
    Pull ups 25lb

    Conditioning
    7:39

  42. Strength
    1) 325 no bands

    2a) 190×10 190×9 190×7
    2b) 10# 0# 0#

    Conditioning
    13:11 touched ground every rep

    No time for midline

  43. Age: 23
    Weight: 188

    Strength

    1) 315, blue band (double looped and anchored with feet)

    2a) 230lb
    10, 10, 8

    2b) 20lb
    10, 6-4, 5-5

    Conditioning

    11:25 *first time doing these exercises

    Midline

    1a) 20, 10, 10
    1b) done

  45. First week doing Outlaw… ow..

    Strength:
    1. First time working with bands (um.. awkward?)- 115 with green bands
    2a. 95-105-115
    2b. 5-5-5

    Conditioning:
    Rx- 9:28

    Midline:
    1a. 4-8-6
    1b. Done

  46. Strenth:
    1)180lb and bands
    2a)85/90/95
    2b) strict with no weight

    Conditioning: 10:47 Rx

    Midline:
    1a)5/5/6
    1b)completed

  47. Deadlift:
    – No bands, did DL at total weight of 365lbs instead. Took a little longer than 5 mins fml.

    Bench:
    – 165lbs, 165lbs, 175lbs (got 8 of 10 without assistance)

    Conditioning: 8:39 Rx

    Midline:
    1a) 12, 6, 13 wtf
    2a) Done

  48. strength
    1/ 150kg no bands. did as fast as i could
    2a/ 92kg, failed 6th rep 100kg
    2b/ 12kg

    conditioning
    7.55 rxd

    midline
    missed maybe tommorrow

  50. Strength

    1) Banded Deadlift : 305 + 25% Tension
    2a) Bench Press: 180/190/200
    2b) Strict Weighted Pull-ups: 35lb KB

    Conditioning
    8:54 RX

    Midline

    1a) Strict T2B –10/11/11
    1b) Strict GH Raise – 10/10/10

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