Swan vs. Tyminski – 100kg Hi-Hang Snatches:
WOD 130108:
BB Gymnastics
1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, 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
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.
Conditioning
7 rounds for time and calories of:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1
Notes: Round times should include 30 second row.
Discounted entry to mid-week camp in north Sydney this week
PM me at profet_elija@hotmail.com if interested..
I knew that the water flushed opposite down there but I didn’t know that iPhones were forced to record vertically there.
BBG:
1) 135#
2) 185#
3a) 95#
3b) 165#
Strength:
Based on 315#
Conditioning:
13, 2:01
13, 2:37
13, 2:26
13, 2:54
13, 2:46
13, 2:51
13, 3:08
Total cal- 91
TWT- 18:42 Rx
Real fatigued this morning.
Practiced free hspu’s & mobility.
Oly:
A. Power Snatch x3 ub emom 75 85 95 105 115 125 135 145 155 165, then
Every 90 sec with straps: 170 175 180
B. Power Clean x3 ub + Jerk x1 135 155 175 185 195 205 215 225
Front Squat (singles) 225 235 245 255 265 275 285 295, then
Every 2 mins for 20 mins:
1x HBBS @ 295 (no belt)
7x HSPU (abmat on top of 5 lbs bumper, strict, ub)
15x DU’s
Conditioning:
TWT 16:34
Row 92 calories.
Rested exactly 2 mins between rounds to not f&ck up math which got harder by the end. First three rounds were about 1:55-1:58 and then dipped over 2 mins each. All snatches except first round ub, all mu’s except first round broken up. Grip was fatigued the most and was starting to rip so didn’t rush it.
BBG:
1. 85# (my 1RM when I started outlaw)
2. 125#
3a. 65#
3b. 95#
Strength
HBBS: off 200# no fails
Cond:
Calories: 73 (11, 10, 10, 11, 10, 11, 10)
Time: 21:23 (2:48, 3:00, 3:10, 3:15, 2:50, 3:00, 3:20)
85#
Bar muscle ups with blue band first round, green the last 6.
BBG
1) 165, 185×4, 195×2
2) 185-205-215-225-235-245-255
3a) 95
3b) 175
Strength
1) Off of 395- 275, 295, 315
Cond
Time Cal
1:45 12
1:31 13
1:52 11
2:03 10
1:55 13
2:16 11
1:52 11
TWT-13:14, Cals- 81
BBG
1)115
2)155
3)a)75
b)155
Strength
based on 345lbs
felt like shit on muscle ups so didnt want to push on the cond
did the crossfit outlaw wod instead plus 7 mins of burpees
BBG
1) done at 135 (much better today)
2) done at 195
3A) skipped
3B) 2 @ 155, 1 @175
STR
from 320#
Metcon
Edited, comp this weekend and didn’t want to do snatches in a metcon, want to focus on snatch form
4 rounds (no rest)
30 sec row (CAL)
5 CTB strict pull ups
20 DU
No rest
46 cal, 7:01
2/2/2
Bbg –
1) 205 did hangs
2) 255 also hangs
3a) 135
3b) 205
Str –
1) off 400
Cnd –
Ouch.
Total calories = 107
1:12
1:20
1:27
1:25
1:27
1:35
1:51 (failed last mu of course lol)
If you think im adding that up, no way.
Haha true that.
1) 125×4-130-135-140
2) 155×4-160-165-170
HBBS 205-215-230
a) 115
b) 155
On Tyminskis he just barely gets his shoulders in front of the bar as compared to Swan which is, i believe, what I normally see. Someone with knowledge of the hi-hang care to comment?
BBG
1) 195
2) 245
3a) skipped
3b) 205, 225×3
STR
off 415
COND
Calories= 80
Total time including rest= 18:07
Anyone following in El Paso, TX. Need a place to workout for the next 2 weeks
I have been following since May. I’m a coach at The Human Lab and we are Outlaw Friendly over there. Email if your interested in stopping by jason@thehumanlab.net
bbg
1)185, 190, 195, 200, 205, 210, 215f (1)
2)na
3a)135
3b)185, 205, 225f (3)
str
off 350 2RM hbbs
cond
imposed 4 min cap per round
hoping everyone will post sub 2 min rounds like yesterday
cal-11,12,10,11,11,11,12-78 total
time-2:08, 2:03, 2:20, 3:15, 2:41, DNF, 3:23
BBG:
1) to 170, one miss at 165
2) to 245
3a) to 65
3b) to 185
Strength:
Off 370
Conditioning: (substituted weighted pull-ups @10-25lbs for muscle ups, no rings at gym)
16, 1:04 @10
15, 1:04 @10
15, 1:18 @10
15, 1:06 @15
16, 1:14 @ 15
15, 1:08@ 20
15, 1:35@ 25
TWT: 8:29
BBG:
1. 135#
2. 165# worked technique 185#last set and felt good
3a. 75#
3b. 150# 165#last set. felt easy, 185# next time
Strength
HBBS: off 315# (225,235,250) felt strong
Cond: scaled to 3 muscle up’s/ round
Calories: 97 (13,13,13,14,14,15,15)
Time: 18:46 (2:40 2:28,2:30,2:26,2:31,2:44,3:27)
hey y’all, I had to leave OUTLAW, but still pulling for an OUTLAW to win the games (preferably one from my gym, but whatev).
My shoulder’s been busted up for a while and I just had to scale back so much. The semester is starting at school and other stressors have creeped up – sucks to stand by and watch my gang do the wods, but that’s life. I spoke with K-star, told him my deal and he instructed me to NOT jerk, snatch, or kip (anything). So that pretty much leaves me out. Started doing CFFB to keep the strength base and some conditioning; #oldmanproblems!
snatch 125
clean+push jerk 155
first time ive done oly lifts from blocks. took a few sets to get acquainted with it
duck walk 95
push press 165
squat(400) 8/280, 2×5/300 2×3/320
metcon
subbed burpees for rowing
subbed c2b pullups for muscleups
84 burpees and 13:41TWT
BBG:
1.) 155, 165, 165, 165x1f, 165, 175x1fx1, 180x1fx1
2.) 205, 205, 205, 215, 215, 215, 220
3a.)125
3b.)165, 165, 165x4fx1
Strength:
215×8, 230x5x5, 245x3x3
Conditioning:
20:23 & 72 cal ~ (this was straight time I missed the 1:1 rest instruction)
Power snatch off blocks
70, 75, 75, 75, 75, 80, 80kg
Cleans skipped because of the knee
Duck walk skipped
HBBS
8 @ 122.5, 2 * 5 @ 13
Power snatch off blocks
70, 75, 75, 75, 75, 80, 80kg
Cleans skipped because of the knee
Duck walk skipped
HBBS
8 @ 120, 2 * 5 @ 132.5, 2 * 3 @ 141kg
Paralette hspu practice between sets instead of push press
Conditioning
Calories / time
15 / 1:22
14 / 1:37
14 / 2:14
13 / 2:13
14 / 2:01
14 / 1:58
14 / 1:47
MFS – 627
First day doing the program, attended the miami training camp. Been sick for 2 weeks so this hurt!
1. 175,195×2,205×4
2. 245×7
3.A. 135
3.B 165
Strength (being following a squat cycle have 1 workout left on it).
Low bar Back Squat: 8 @70% 315#, 5@75%345,3@80%365.
Conditioning(only did 5 rds and only 3 muscle-ups per rd)
13:52/63 Cals.
Now I know why they say outlaw makes you dick bigger, dont think ill get a bigger dick but im going to get a lot better!!!
Cond: Rx
16 / 1:25
16 / 1:28
15 / 1:53
14 / 2:35
16 / 2:20
14 / 2:16
16 / 2:21
total cal – 107
twt – 14:18
BBG
1) 225
2) 255
Fuck duck walk Rudy.
Str
Off 425
Cond
Crossfit Tuckers WOD later
Bbg snatch205
C&j 255
Duck walk 95
Push press 225x5x3
Bs off 365
Conditioning
1:18
1:24
1:40
1:40
1:38
1:36
2:05
76cal I suck at rowing shit… Everything unbroken but last and third round. I will add time up in a minute.
11:21 total working time.
Snatch 185
Clean 225
Squat off 415
Conditioning
1:17
1:24
1:29
1:22
1:29
1:40
1:19
Total work time 10:00
Bbg –
1) 175×5 185×2 low blocks below knees
2) 225×4, 215×3 low blocks below knees
Str –
1) off 380
Cnd –
9, 1:27
9, 1:24
9, 1:26
9, 1:23
9, 1:23
9, 1:36
9, ???? (failed 3 mu in a row got mad and walked away…came back several minutes later and finished)
225 hang snatch proud of this lift
BBGym:
1) 2×115, 3×120, 125, 130
2) 4×165, 170, 180, 185(pr off blocks)
3a) 105, 95, 95
3b) 2×150, 160
Strength:
1) Based off 295:
205, 225, 235
Conditioning:
*30sec AirDyne/115# power snatches
15:02 Total time
92 Total cals
M/F/S
2/7/2
BBG
1. 75,80,85,90,95,95,90
2. 105,115,115,120,120,125,125
Strength
Squats based off 200
Conditioning (bar mu’s with blue band, 75# PS)
Only 5 Rnds
2:10,2:05,2:10,2:15,2:05
BBG:
1)Snatch: 160; missed 1 rep, on the 6th set. Very happy with this, though I should have done 170.
2) Power Clean: 4×2 @ 190 & 3×2 @ 205; missed the PJ, on the 5th set.
3a)100
3b)190
Strength:
Based off 480: 1×8 @ 335, 2×5 @ 360, 2×3 @ 385
Conditioning:
12Cal/5:08, 12Cal/3:56, 12Cal/3:37, 11Cal/3:18, 12Cal/2:56, 13Cal/3:05, 13Cal/3:04
TWT: 25:04 TCal: 85
BBG 1) 175. 185 for 1
2) 235. Made a 255 clean for a single off the blocks for a pr
A) 95
B)185
Strength off 400#
Cond
78 cal I hate rowing.
1:22
1:30
1:20
1:47
2:00
1:41
1:45
Me no add. We don’t learn no math at my high school
Early morning 5×5 back squats 275
2 k row with elevation mask
Pm
Bench with dead hangs pull ups
Sled sprints
Weight vest sprints
60 cal row sprint
5 min bike sprint
Out law condationing
1:09
1:12
1:15
1:20
1:18
1:22
1:32
Fail last mu at 4 so pissed!!
Sent from my Samsung Epic™ 4G Touch
The Outlaw Way wrote:
outlawcoach posted: “Swan vs. Tyminski – 100kg Hi-Hang Snatches:
WOD 130108: BB Gymnastics 1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO 2) 7X2 Clean from Blocks (just ab”
Oly
1) 135x7x2 (from the hang)
2) 185, 205, 195, 185, 185, 185, 185 (from the hang)
3a) 65x5x3, hammies are having none of this movement
3b) 160x5x3
Strength
HBBS
220x1x8
235x2x5
250x2x5
Conditioning
Total Working Time: The fuck if I know. Somewhere in the 15-16 minute range
Calories Rowed: 119
M/F/S
8/4/4
bbg
1)75, 85, 95, 95, 95, 105, 105
2) 95, 105, 115, 120, 125, 135, 145
3a) n/a
3b) 115, 125, 130f (2)
HBBS- off 230#
160, 175, 185
cond
did outlaw gym cond.
BBG
1)95,95,95,115,115,135,135
2)185,185,185,185,205,205,205
3a)45
3b)185
HBBS
175,190,190,200,200
Cond – 5 PU + Ring Dip in place of MU
10 2:39
10 2:20
10 2:29
11 2:17
10 2:32
10 2:12
10 2:07
29/m/5’11″/185
BBG
1) 115-115-115-135-135-155-155-165(1)
2) 165-165-185-185-205-205-225
3a) 95
3b) 135-165-195
Strength
250-265-285
Conditioning
No time.
BBG:
Skipped… back still not 100%. Did the split jump WOD from a few days ago to warm up.
3a. 65#
3b. 105#
Strength
HBBS: off 225#
Cond:
Calories: 68 (6 (bad start.. rower wasn’t ready and partner was), 10, 10, 10, 10, 11, 11)
Time: 15:47 (2:05, 2:10, 2:26, 2:14, 2:12, 2:21, 2:19)
Snatch @95#
Muscle up progressions first 3 rounds, then CTB pull ups in place of MU.last 4 rounds.
Snatch 185
C&j 205
Duck walk 95
Push press 205
Bs off 365
Conditioning
TWT 17:34
Row 94 calories.
BBG
1) Snatch@ 155
2) C&J @ 205
3a & 3b) skipped both. just didn’t have the time today.
4) subbed front squats … off 335 … after what happened to my shoulder last HBBS
5) no rower, subbed burpees (straight arms, hips to deck)
also subbed bar muscle ups for the regular muscle ups
11/1.39
11/1.50
11/1.50
11/2.02
13/1.59
11/2.52 (sweat on pullup bar, lost grip, did ’em in singles; lost grip on the snatches too)
11/2.13 (this is the first set with hook grip)
**all bar MU unbroken except round 6
total : 79/13:25
1) 185, felt good and today
2) 205, felt really uncoordinated and disorganized today
3a) 65lbs, gonna add some weight next week
3b) 185,205,205
Squats) 315×8, 325×3, 335×3
no conditioning, ran out of time and gas, need to eat more food
Did this out of order today (conditioning first) and no access to boxes.
BBG
Snatch w/ pause at knee (1 rep every 60 sec.)
205 x 2, 225 x 3, 245 x 3
Clean and Jerk w/ pause at knee ( 1 rep every 60 sec.)
225 x 3, 275 x 2 , 295 x 2
Strength
275 x 8, 295 x 5 x 2, 315 x 3 x 2
Later in the day worked up to a heavy single every 60 sec. and did 4 at 365.
Conditioning
I need to grab the info off the whiteboard tomorrow. Subbed Double Unders because no access to rower.
Rounds ranged from 1:20 – 1:47. Double Unders from 25-47.
BBG:
1.) 165-175-175-185-185-190-195 5# PR Missed 1 at 190 & 195
2.) 225-230-230-240-240-245-245 10# PR No misses, felt strong on these lifts
3a.) 105 x3
3b.) 175-185-190
Strength:
315-345-375
Cond:
This was a lot harder than it looked. UB muscles ups through round 4.
1:49-14 cal
1:52-13
1:53-13
2:22-13
2:18-13
2:15-12
2:12-12
13:21 total work time. 90 total calories.
No boxes, did hang
1) last set 215
Happy with this. Especially with how crappy 220 felt yesterday.
2) 245
Meh….
No duck walk
3b) 185×3 195 205
Squats off 330.
Felt alright.
2/3/3
Mediocre day.
Snatch
125-130(1)-130-130-130-135(1)-135
C&j
145-155-155-155-155-155-155
No ducks or ppress
HBBS
175-190-200
Cond
1:42
1:36
1:39
2:00
1:56
2:30
1:43
Total- 13:06
Calories- 62
Snatch: 135, 145, 155,165,175,185 failed at 195.
Cleans & pj: 195, 205, 215, 225, 235, 235 failed at last set of 235.
3a)95
3b) 195, 205, 215 failed the last 2 reps.
Hbbs they suck but if you must know, based off of 305.
Cond: 96 calories, 12:32
1:46
1:40
1:50
1:55
1:49
1:51
1:46
snatch: 90 95 96 100 103 Kg
cj 100 110 110 120 120 Kg
push press 215 220 220
bs off 385
conditioning
1:25 10
1:24 9
1:40 9
1:46 9
1:58 7
1:40 8
1:44 9
working time 11:37
calories: 61
cond- fastest round- 1:09
slowest round- 1:15
averaged 1:45 pace on row.
muscle ups easy and unbroken. Had to break last 2 rounds of snatches cause my grip was shot.
Snatch work: worked up to 165#
Clean and jerk: worked up to 235#
Duck walks: no weight
Push press: up to 205
HBBS:
Up to 225#
Met con:
Stopped the clock at 24:00 total time
1) 135 and 145 used
2) 185
3) 95
4) 0
5) based on 325
Cond
14-1:37
12-1:53
12-2:10
11-2:05
11-2:00
12-2:17
13-1:47
BBG
1) Snatch – 98-3×103-108-2×118
2) C&J – 2×133-3×143-148-153
3a) 85
3b) 98-103-103
Strength
Back squats off 305
215-230-245
No conditioning
bbg
1) 105/115/115/120/120/125/125 psyched pr by 5 for 2 off blocks
2) 125/135/145/155/155/155/155 15 lb pr for 2 off blocks
stregnth off of 205: 142.5, 152.5, 165
conditioning: did 5 rds and brought power snatch down to 95# 1rm 140 subbed 1.5 pood kb sdhp for rowing kept track of reps
15 1:50
17 2:24
17 2:20
15 2:15
17 2:47
3a) 75#
3b) 155#
HBBS 190#, 205#, 220#
Conditioning : Scaled Snatch to 115#
13 – 2:39
15 – 2:19
15 – 2:13
15 – 2:13
15 – 2:23
14 – 2:15
14 – 2:34
BBG
1- done 3x80kg, 2×82.5 and 2x85kg hang snatch
2- all at 100kg from hang also
Push press- 80,85,90kg (5kg PB)
Back squats based of 175kg
Conditioning doing latter in the week. Need more recovery time atm
1) 70,72.5,75,77.5,80f,80ff,80,80 (extra set to sort my shit out)
2) 80,90,90,90,90,95,100 (held back a little due to niggling injuries, kept perfect tho)
3a/b) skipped due to niggling wrist injury
4) later if calf co-operates (niggle list is long it seems)
5)
12/ 1.38 UB
11/ 1.44 UB
11/ 1.51 4/1MU
10/ 1.49 4/1MU & PSn
10/ 1.51 3/2MU & 4/1 PSn
9 / 2.33 2/1/1/1MU
9/ 1.55 4/1MU
72 calories & 13.12 total working time
BB Gymnastics
1) 7X2 Snatch from Blocks (just above knee)
– 145, 155, 160, 165, 170, 175, 180lbs
2) 7X2 Clean from Blocks
– 80, 87.5, 90, 93, 95, 98, 100kg
3a) 3X3 5-Step Duck Walk
– 95lbs
3b) 3X5 Push Press
– 165, 185, 205lbs
Strength: HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80%
– 265lbs
– 285lbs
– 305lbs
Conditioning: Just did 4 rounds. Just got muscle ups so no chance I could finish all 7.
BBG
1- 80kg (hang snatch)
2- 100kg (hang clean)
3a- 20kg
3b- 85,90, 95kg
STR
Based off 200kg
BBG: skipped
Strength: 140/150/160
Conditioning:
Mu with band
Total time: 18:57
2:24/9 cal
2:26/9
2:39/9
2:36/9
2:46/9
3:01/9
3:15/10
bbg
caught up on yesterday c&j. no misses
strength
off 160kg
condtioning
5 rounds only
between 1.40-2.30 per round
16-17 cal per round
had a bit of distance to get from rower-rings, rings-bar. but muscle ups were all over the place, only 4th round ub.
pretty time poor this week. so won’t get everything done