>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:
WOD 130415:
BBG
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.
Conditioning
12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)
Midline
1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.
sorry im really new to this stuff i just joined a month ago. so is the snatch first pull a whole snatch or do you just do the shrug?
There’s a demo video attached.
Yea I watched it. So it’s just a deadlift in snatch position?
good lord man no. it is practicing the first pull only to the knees at which point the shins should be vertical and hamstrings tensioned. ideally it should be heavier than your 1RM. this is to a) practice the bar path and positioning of the first pull and b) strengthen the body position/posterior chain by using a weight heavier than you would normally snatch. do not rush the pull, focus on bar path and proper back angle, pause at the knees for at least a count and use straps if you have to.
Sorry man. Lol appreciate it
Back of assistance work with heavy pull and hbbs, hum.. love this programming coach.
Looking forward to this, failed to pb my HBBS this week, but i did join mid way through so didn’t get the full benefits of the programming. Pb’d my snatch every week by 2.5kg since starting and my clean is getting alot better as well. Looking forward to another test week in the future
Coach, what is your take on wraps to help your grip on the Snatch BBG and Pulls?
Use them, Coach Pendlay says they’re aiight
BBG
1) 80-82.5-85.87.5-90kg
2a) 130kg
2b) 124kg (% of 165kg 1RM)
Conditioning and Midline in arvo….
Conditioning
5 Rounds + 7 HPC + 12 Burpees
Midline
1a) Done… Fuck that was full on!
1b) Done.
Back was still friend from KB Swing workout and deadlift 1rm. Kept snatches light (135-155)
Snatch first pull: 245
Back squat: 365
Conditioning:
4 rounds+13 box jumps
Midline: done.
BBG:
1. 75, 80, 80, 85, 85kg
2a. 120kg
2b. 125kg
Cond.
5rds+7HPC+7 burpees
Midline: done
1) 78, 78, 81, 85, 85
2a) 111kg
2b) 120kg
Conditioning
4+19
Midline
1rd of each movement, ran out of time
1) 64, 66, 66, 66, 68
2a) 100kg
2b) 270#
Conditioning
3 rds (mod 2nd and 3rd rds to 60kg)
Midline
2×3 TGU @16kg
2×20 T2B
1) Done. Didn’t go above 80% (155lb – 165lb)
2a) 255lb
2b) 285lb
Conditioning:
3 rounds + 25 reps
Midline this evening.
Midline
When will the “extra work” start? Thx!
1) up to 185
2a) 235
2b) off 355 (265)
Conditioning: 5+7
Midline Done
MFS 2/2/2
Just a heads up because you use WordPress.
http://www.bbc.co.uk/news/technology-22152296
Is the Back Squat based off of 1RM HBBS or just heaviest Squat in general even if it is LBBS?
1rm HBBS.
Bbg –
Stayed @ 225
2a) 275
2b) 295
Cnd – felt the 5k lol
5rnds + 1burpee
Midline –
Done, ouch.
1) 155×3 then 165×2
a and b at 225#
4 Rounds + 2 HPC
Midline done, TGUs took a minute…
1. 160-180 no misses
2a/b hhbs 250, 1st pull 250
Con.
4 rounds + 23 hang power cleans
That’s 2 power cleans
1. 148, 148, 148, 148, 168
2a. 198, 198, 220, 220, 220
2b. 235
Conditioning later on.
Midline was brutal but maintained UB t2b throughout.
1) 5X2 Snatch off 170
2a) 5X3 Snatch First pull @185
2b) 5X2 Tempo HBBS @ 75% off 330
Conditioning
2 rounds plus 3 hang cleans
BBG: 75-80-82.5-85-85Kg
Strength:
120Kg/125Kg
Cond:
4/1HPC
Mid: done
MFS:
275
Bbg:
-snatch- up to 175, just above 75%
-squat- 285
-1st pull- 255 (30# above max)
Cond.:
-2 rounds even
Took me forever to do my first HPC, found a new weakness… Refused to drop weight lol cond needs work!
BBG
1)185×3, 205×2
Strength:
1a) 225, should have went heavier
1b) 315
Conditioning:
5+12
First day following!!
Snatch based off of 120
90-90-95-95-100
Snatch pull
135 (should have gone heavier)
165 (based on 220)
Cond
4+11 burpees
Glad to work burpees and box jumps which are my weakest. Hang cleans ub
Cut midline to 3×10 ub ttb with 45 sec rest due to migraine/aura post wod
1. 185 took it light worked pulling under fast.
2a. 275 shoulda gone a little heavier
2b. 315
Cond 5rds 6 burpees
Midline done
Is there a place that I can find all of the terminology for these workouts I am kinda lost when it comes to what HBBS means
High bar back squats
BBG
1) Done at 175#
2a) 225#
2b) 275#
Conditioning
4 completed rounds + 14 lateral jumps (all HPC unbroken)
Midline – complete (last set of T2B went in 2 sets)
Bbg: 175,185,190,195,200lb
2a) 245lb
2b) 335lb (those suck)
Conditioning:
5+19 ( paced it too much should have gotten 6 rounds
Midline: done
Snatches 120-125-130-135-135
2a) 170
2b) 155-175-185-185-185
Conditioning
5 Rounds plus 22 reps
Cnd – PC @ 135 Back is super tight from deadlift on Saturday
5rnds + 1burpee
Bbg –
185, 195×4, single rep @200. Working on catching in a full squat.
2a) 250 – 1st pull (3 sec pause) into high pull. Working on bar track.
2b) 285
Cnd – PC @ 135
5rnds + 10 burpees
Midline –
Only 2 rnds
TGU @ 16KG
First Daying Posting. Long time following,
Happy to be off the deload week, Was twitching for a solid day of training and this delivered it,
BBG
1)195×3, 210×3, 220×1
Strength:
1a) 210, Wanted to save my thumbs.
1b) 340 Love Squatting on Mondays
Conditioning:
6 + 7
BBG:
1) 135×2, 140×2, 145
2a) 205
2b) Off 305 (230-these suck)
Conditioning:
3rnds+27
Midline:
Done (miserable, lats are sore from deadlift)
M/F/S
2/7/7
Sn- 135, 145×4 changed setup to have elbows pointing out and that goofed me up a little. Also concentrating on maintaining stright back, been slacking there it feels like.
1st pull- 217 had to reallllly try hard and concentrate to not sacrifice back angle
HBBS- 217, 217 (1M), 196x3That’s all the weight I have in my garage. Should be based off 315# though.
METCON-
4 rds+ 8 RX all HPC UB
T2B & TGU (empty BB): only had time for one set
BBG
1) Snatch
210-225-240-240-240
2a) Snatch First Pulls
295
2b) HBBS
375
Conditioining
4 Rounds + 2 Hang Power Cleans
Midline
– Done
175 focused on quick drop
355 1st pull
330 pause hbbs
4 rnds + 12 burpees used 26 ” box everything else used
Midline sucked
Been on spring break and senior trip for a few weeks. Been lifting at globos lately but got most of the work done.
BBG
Up to 185 for a pr double
Pulls @255
Squats off 400. @300
Those blew
Cond
5 rounds + 6 burpees. That was so painful. May of been no repped on a few HPC
Midline done
First day following the program. God bless me.
BBG
1. Done @ 115 lbs.
2a. 205 lbs.
2b. 205 lbs.
Conditioning/Midline to be done later tonight. Thnx for the programming Rudy.
Conditioning
3 rounds flat.
Midline:
3×5 TGU (each arm but with 25 lbs. WEAK)
3×12 T2B
BBG
Snatch Doubles
198
207
220
229
242
Snatch First Pulls
275,295,305,305,305
Tempo HBBS
315 for all
Conditioning
6 + 1
Midline
forgot….
M/37/210
Snatch 155-175. After watching videos of lifts do not think form was perfect enough to advance weight. Should have stayed with 155.
http://youtu.be/FLxBtz5wQLQ
1st Pull – 245 and HBBS-300. Had to fight to keep back angle on these. Felt like an eternity in the bottom. Got better in later sets.
http://youtu.be/iKeDM53i6oM
Metcon – 3rds + 1PC. Should have done these touch and go, new to the lateral box jumps, slow at first then faster as progressed.
http://youtu.be/r4n3Eiu926A
Midline- only 1 round due to time limits.
1) 195
2a). 265
2b). 305
Cond. 5 + 4
1) did up to 80%x3 (205). One fail.
Pull felt fatigued.
2a) 255
2b) 255
Got better as sets went on.
Cond:
4+ 3 burpees
Midline: maybe.
3/5/2
HBBS
265#
Cond-
4 rounds + 13 box jumps
Snatch – 208, 208, 220, 220, 230
Strength
Pulls – 265 x 2, 275 x 3
Back Squat – 305
Conditioning
5 Rounds + 13 Burpees
Midline
Done (Somewhat)
BBG:
175, 185, 185, 190, 200
Strength:
2a.)235
2b.)Smolov Week 1 FS
3×8@170, 5×180, 2×2@195, 1×210
Conditioning:
4 rds + 11 lateral jumps
Midline: Completed all UB
Lulz you’re gona run smolov on top of TOW programming? God bless your soul sir, hope you’re drinking your milk.
Yeah I’ve been on Outlaw since last July and every lift has gone up double digits except my squats which have stayed stagnant.
This has caused my C&J to become my FS 1RM and my BS to be only about 10% more than my C&J instead of the 30% or so it should be. As you saw I can clean more than I can stand up with.
I’m going to eat, recover, and sleep as much as I can and monitor myself for overtraining. Not going to regionals this year so might as well try something while everyone else is waveing up.
Yeah I have been following since last April and have experienced the same issue with my back squat. Luckily I can’t clean my FS 1rm yet. Good luck!
Feeling pretty wrecked from the 1RM deadlift and Diane….
BBG:
1) Done – stayed at 75% and still missed a bunch. Got pissed and cried.
2a) Done at 265 lbs
2b) Done at 345 lbs
Conditioning:
5 + 2 burpees
Midline:
1a) Done
1b) Done, but only got 18 UB on last two sets
BBG
Snatch Doubles
103 x 2, 113 x 3
Snatch First Pulls
153, 163, 168 x 3
Tempo HBBS
185
Conditioning
4 + 6
snatches 140-150
2a and 2b- short on time today. will work this stuff in tomorrow night
conditioning 3+24
midline- 2 sets each
1) Snatch – 155-165 (80%)
2a) 225
2b) 285, whoa!
CND
lost count, it was 4 or 5 rds + 1 burpee.
Midline complete
*performed the TGU 5l then 5r, ouch.
1) 120#
2a) 160
2b) 205#
Conditioning @155#
2rnds + 15 box jumps
BBG:
195 / 205 / 205 / 215 / 215
Strength:
a) 255 / 275×4
b) 290 (based off 385#)
Conditioning:
5 rounds + 10 Box Jumps
bb5
205 205 215 215 215
strength
a. 275/295
b. 405
conditioning 5+15
midline done
BBG
145, 155, 155, 165, 165 No fails
a. 225
b. Off 315 (Back squat and front squat only lifts that haven’t improved after 4 months. Everything else at least 20lb improvement)
Conditioning: 3 Rounds and 4 cleans
Midline: No time for TU. Did 3 sets of UB T2B 20, 15, 13
Snatch-185,185,195,205,215
2a) 255×5
2b) 260×5
Cond- 5rds+2hc
Midline_ done
BBG
1. 175, 180, 185, 190, 195
2a. 245, 265, 287
2b. 285 all sets
Cond
4+9 burpees only used 155 on clean
4/4/7
bbg) snatch 115#-120#
stregnth
a) snatch first pull 165,185×4
b) tempo back squat 165
conditioning: 3 rds + 15 box jumps
snatch off of 200#
1st pull with 225, 255, 265
Squat based off of 375
Conditioning
3 rounds + 4 pc
Midline done
1/1/1
did 10min emotm
2 snatch 190 + 20 dubz
then wod
6+10
Snatch-185,185,195,205,215
2a) 255×5
2b) 300×5
Cond
Did gym WoD
Midline
Done
Looking for Sarasota Para Bellum ticket x 2. olly[a]crossfitfenrir.com
Snatch: 105,105, 105, 110,110
2a)135,135,155,155,155
2b)175, 190, 190, 145, 150 (got really tired after sets at 190 so had to back off)
Conditioning: 3+hpc+10 burpees
Too exhausted for full midline so worked on the movements but much slower
m/34/5’8″/175lb
BBG
Sntch – 135-135-145-155-155
2a) 195-205-215-225-225
2b) 225-225-225-225-225(1+Fail)
COND
4 rds + 7 HPC as rx’d
MIDLINE
done and done (TGU were tough!)