>Hopefully I can answer a ton of questions all at once…
-Over the next five weeks we will be loading for Regionals. There will be extra work posted corresponding to the week of each Regional. It will be posted after each day’s base template, and will be noted as “Regionals Extra Work”.
-The listing nomenclature is fairly simple: if you are a part of the group participating in the first week of Regionals, you will part of “Group #1” — for week two Regionals, you will be “Group #2” (I think you get it now).
-I will also be adding team specific WODs to the template. If your team is following, you should do the normal template, but sub the team specific conditioning where it is listed.
-If you are not participating in Regionals, and are simply following the site, there is no need to do the extra work. However, if you would like to take the opportunity to wave up with the Regional competitors, you should choose one of the groups, and strictly follow along with what they are doing. DO NOT pick and choose extra work to do, and do not sub extra work for the day’s base template.
>From Luke Tashie (yes, he PR’d again): “These weekly PR’s are kind of fun. Btw, my 1RM Snatch was 165# when I started Outlaw 9 months ago…”
Luke Tashie – 260# Snatch:
>Johnathan Haynes – 320# Clean & Jerk:
1) 5X2 Snatch @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.
2a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
21 Lateral Box Jumps 20″ (touch top)
1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.