130406

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>”Para Bellum Series” updates…

Denver is sold out, and we have gone to a wait list to handle overflow. There is a likelihood that we will add another Denver date to accommodate the overflow. Sarasota is very close to selling out, and Green Bay is not far behind. We will be announcing more dates next week.

If you are interested in hosting a date (*clears throat* Vegas), please email Info@TheOutlawWay.com for more details.

To tide you over through Regionals and the Games, Spencer and the Outlaw Texas staff are doing some WL specialty camps. For more details CLICK HERE.

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Lacey Van Der Marel – 180# Snatch:

WOD 130406:

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 1:00-2:00 (based on: 130309)

Conditioning

4 rounds for total time of:

Run 400m
14 Deficit HSPU
7 Power Cleans 225/150%

Rest 1:1

*Notes: HSPU setup should be an Ab-Mat with two 45# plates (hi-temp style) on either side for men, and one 45# plate (hi-temp style) on either side for women. Kipping is allowed.

45 thoughts on “130406”

  2. Hi coach,

    If the power clean are too heavy for our level, what % should be use ?

  3. Snatch to 101kg missed 3x @ 106kg, superclose on first two. Like don’t know how I dropped them.

    No C&J (Soleus pain, letting it recover)
    No FS (As above)

    Conditioning
    24.10 including 3x 1:1 rests
    3.25, 3.15, 3.30, 3.50 (13/1 HSPU doh!)
    All singles on PC @ prescribed.

  4. BBG
    1) 106kg PR, Just missed 107.5kg
    2) 120kg, Far from PR..

    Strength
    Done off 140kg, Felt good…

    Conditioning in afternoon…

  7. BBG

    Snatch : 75kg (5kg under PR)
    C&J : 100kg, 105f (wich is my PR)

    Front squats : Done based off 100kg

    Conditioning

    Standard HSPU/80kg PC
    14’54 (without rest period)

  10. Bbg –

    1) ripped hands cant snatch
    2) 305

    Str –

    Off 345

    Cnd –

    2:42
    2:50
    3:26
    3:15

  11. BBG:
    1. 125# (5# PR)
    2. 160# C&J 165# jerk (5# PR)

    Strength:
    Off 175# no misses

    Cond:
    17:25 total working time
    Rx HSPU
    135# PC

  12. Sn- 175 (-10)
    No time for CnJ

    FS- done. Went for a PR of 281 on last rep and got it!

    METCON
    36 something total working time RX
    Smallest set of HSPU was 10 but every PC was a single

  13. BBG: 1) 145#
    2)185#
    Front sq: I should start 160#(80%), but I started 170#(85%) today.
    170#,175#,185#, 195#x1 & 200#x1 (same as 1RM)
    Cond: Used 25# & thin towel for ab mat.
    5:56(Run) , 5:29(Row).5:20(Row),5:01(Row)
    I run 1st round, but my foot is still hurt. So I did row after all sets.

  14. Bbg –

    1) 235
    2) 275

    Str –

    Off 330

    Cnd –
    PC’s @ 205
    3:53
    3:14
    3:11
    3:40
    TWT – 13:58

  15. BBG:
    1.) 210 ~ 90%, 225fff
    2.) 260 ~ 95%, 280f

    Strength:
    1.) 220×5, 235×3, 250x2x2, 260×1, 265×1

    Conditioning:
    Completed but NA as I spaced that the HSPU’s needed a deficit, I just did standard

  16. BBG:
    1) 235
    2) 315

    Strength: Off 375
    1×5 @ 300
    1×3 @ 320
    2×2 @ 340
    2×1 @ 360

    Conditioning: as RX
    4:07
    3:53
    3:52
    4:39

    Total Tiime: 28:39
    Total Working Time: 16:31

  17. Hey coach big fan! I’ve been crossfiting for a year and a half and been doing your program for about a month. All my pr’s went up because of outlaw.so I figured now is a better time than any to post my loads and times!
    Snatch1x @195 2x @210# (the first was a missed rep) 1x@225# 2 missed reps @240.
    Clean and jerk 1x@240# 1x@265# 1x@305# 1 missed rep@ 330#(clean was too heavy) 1missed rep@ 320# (dropped the jerk)
    I made really huge jumps because I can’t do math.

    FS 1×5@290# 1×3@310# 2×2@330# 2×1@345#

  18. Conditioning
    Rx powerclean @ 225#
    First round 4:20
    Second round 4:01
    Third round 3:48
    Forth round 4:15
    15:36 working time

  19. New snatch PR @ 182#
    C&J stayed the same @ 244#

    Conditioning
    I used 205# and they felt slow. One at a time but no misses.

    Took 2 min breaks (this was about half the rx rest.
    Total time 24:17

    4:30
    2
    4:56
    2
    4:22
    2
    4:26

  20. Snatch@7*2 upto 175
    Cleans@7*2 upto 245

    Had limited desire to lift heavy this morning

    Front squat based off of 300#

    Conditioning:
    4:58
    4:30
    4:58
    4:30

  21. BBG:
    Snatch- 180#(5# PR)
    Clean & Jerk- 240#(Missed 250#)

    Strength:
    265 x 5, 280 x 3, 295 x 2 x 2, 315 x 2 x 1

    Conditioning:
    Total Time- 28:38
    rx hspu’s, power clean @ 185#

  22. Feeling fried from 13.5 last night…..

    BBG

    Snatch 242
    No C&J

    Front Squat
    Off 370 – dropped all % by 5. No chance today….

    Conditioning

    Total TIme – 21:48
    2:41
    3:12
    3:12
    3:38

    Low back was pretty smoked by the end…

  24. M/37/210
    So I decided that I was gonna do this Rx no matter how long it took. The weight and the movement were both in Range for me, just would be super challenging. Rounds took almost 15 minutes each, but something starting happening at the end, I actually started stringing 4-5 defect HSPU together, these are my kryptonite. Glad I stuck this out!

  25. BBG:
    1) 155
    2) 205

    Strength:
    Off 255

    Conditioning:
    *Rx strict HSPU’s/170#(80%) PC’s
    TWT= 22:35

    M/F/S
    2/8/4

  26. 1) 260
    3) 320 just felt super heavy after 13.5 yesterday

    Front Squat – no chance of hitting those numbers today

    315x5x3

    Conditioning – subbed 500m row because of the monsoon outside

    2:56
    2:52
    3:08
    2:57
    TWT: 11:53

  27. Snatch 150
    Clean and jerk 195

    Squats based off 195

    Conditioning
    15:41
    Missed the whole rest interval part and did 4 rounds for time.

  28. snatched 50kg – 110lbs
    c&j 75kg – 165lbs

    squats based off 80kg – 176lbs

    Really starting to get a feel for snatching and getting under the bar now. Love the programming

  29. Snatch-137 (matched PR)
    C&J – 180 (new PR by 2 lbs)
    Went for the 183 clean – failed once but got it on the second try (3 pound PR). Did not attempt the jerk because people were suddenly walking in front of me and I got tired from waiting.

    Front Squats:
    152, 162, 172, 183 – they all felt easy

    Conditioning – only had time for 3 rounds
    4:4? (10HSPU with 25lb plates to 1 abmat – became really fatigued)
    4:10 (14HSPU with 10lb plates to 1 abmat)
    4:20 (14HSPU with 10lb plates to 1 abmat)

  30. BBG:
    snatch 155#, 5 off of PR
    clean and jerk 175# 10 of of PR

    front squats off of 195 made all, felt destroyed

    decided to do technique work on HSPU and kipping TTB

  31. Awesome lift but look at the guy on the left of the video…you let ppl get away with rom like that at your gym Jay?

  32. 13.5 – 131. Awful and I should have had more but was beaten by it. It is over though and our team is doing well in the Region.

    Lifted in a meet yesterday as a 94kg and went 120kg (264#) in the snatch and 145kg (320#) C&J for a first place finish a meet total PR. MIssed 125 and 126 in the snatch.

    Making up squats today (Sunday) and some conditioning.

  34. m/34/5’8″/175lb
    1 – snatch 175lb, 10lb off PR, had 185 but could catch it
    2- C&J 235lb, 10lb off PR
    FS – 225/235/245-245/260-260
    Cond
    4:05 w/185PC, 4:19 w/195PC, 4:40 w/205PC, 4:48 w/205PC
    work to rest ratio 1:0.5 because I was running late

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