>Brandon Swan – 160kg (352#) Split Jerk:
>Parker Jackson – 270# Snatch From Blocks:
>Kevin Ogar – 260# X 2 Hi-Hang Snatches:
>Paul Castaneda – 265# Snatch:
WOD 120424:
BBG
1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO
*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.
Conditioning
4 rounds for total working time of:
12 Deficit HSPU
15 TTB
Row 500m
Rest 1:1
*Then, after completing the final round, and its prescribed rest…
4 minutes Max Distance Sled Drags @ 200/140# using a 50′ down and back shuttle style track.
Strength
1a) 3X10 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X10 Reverse Hypers – VERY heavy, rest 45 sec.
GROUP #2 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.
Sorry, just started Outlaw a few weeks ago. Are straps allowed for more than just the 1st pulls? I was under the impression to not use straps in the full/hang cleans and snatches, but I will start using them if it is allowed. Anyone have any clarification?
Do as you want with the straps.
Just remember that they are NOT alowed at competitions. So if you can’t snatch without straps you have a problem.
According to Outlaw/Pendlay you can use straps for all olympic work. Personally I only use them for first pulls/hangs. There are other post here with people asking the same questions and Rudy says to use them.
Use them for pulls, and snatches, never on cleans. Grip is never the limiting factor on a snatch, and they tend to be very abrasive on the hands.
What can I use if I have no access to a sled?
If it’s flat you can have someone put a car in neutral and you can push it. Personally, I don’t and I don’t really have a great substitute that I’ve found.
use 2 muscle up straps and put them trough the whole in 45# metal plates and then thread it through the clip. Make them equal length and then u can put the straps on like a backpack and run. works best with metal plates on carpet floor
Cooler with weights in it and a rope on the handle (seriously)
We’re looping a rope/chain through one of our 300 pound tires and attaching it to the chain on a weight belt. Dragging that with the belt at our hips.
Talk to a tire shop or dump, get an old tire, drill a hole in it, wrap a rope around it, and add 45# plates to the tire for weight.
Conditioning
All rounds about 4:00
125m on the sled @ 90kg on asphalt
Extra Conditioning
6 MU first minute
All UB on subsequent rounds
BBG – Tonight
BBG
1) 70, 80, 85, 90f (jerk), 90f (jerk), 90f (jerk), 80
2a) 140
2b) 100, 102.5, 102.5, 100
Strength
1a) done at bw
1b) 70 kg
BBG
1) 100 – 105 – 110 – 110 – 110 – 112.5 – 112.5kg
Kept the weight low, still feeling my low back out. Got through it ok, felt better in later sets.
2a) 160kg
2b) 110-115-120-122.5kg
Conditioning in afternoon
Conditioning
2:50
2:49
2:49
3:26
Hspu went in last round.
Have no rope for sled drag. Subbed for banded sprints. 26 x 10m length sprint out and backwards walk back. Harness ordered.
Strength
1a) GHR assisted
1b) Reverse Hypers, 90kg
Went 2 x 20kg plates either side of an abmat for deficit.
I was wondering on how to scale HSPU to the most effective way to get them? I have some issues with my shoulders and building that strength is a long road for me to walk, and I have tried Box HSPU but that put me out of the game for 2-3 days with the bad kinda pain, is it basicly just do push ups?
Build strength before going to deficits. Use an abmat, or even use two or three abmats til your comfortable and start taking an abmat away when possible until you can do hspu even with the ground. Then go for deficits. Learn to kip, and get you strict press weight up. Don’t forget mobility.
1) 125kg, did 1 hi-hang clean at 130 but missed the second
2a) 160kg
2b) 120kg
Cond) 2:50, 2:48, 3:00, 4:00, last set of HSPU’s I hit major lactic. Did 8 reps then singles
Sled drag – 135m, looked down and had no legs left
Extra) 10 ME then the 3’s were comfortable
Midline) 15kg for GH raise and 3kg med ball for hypers
BBG
1) 60kg, then 70 x 6
2a) 100kg, 120, 125, 125
2b) 250#, 260, 265, 265
Conditioning – 21:45 (can’t wait till conditioning gets better!)
Out of time
hspu deficit should be what we have been using for conditioning? 2 45s and abmat for dudes and 45s and abmat for chicks? or we going shooters choice and a huge stack of 45s like sasser and simmons are gonna do?
Was actually wondering the same thing, think im gonna use the 2 45’s this evening
This is one of those “pick your poison” moments. You should use something difficult for you.
sonovabitch – I went 2 45’s to an abmat.
Maybe shoulda done paralette 😉
I’m almost embarrased to post after the monster numbers that people are putting up like kobe
1: 175#
2a: 175#
2b: 135# (working speed out of the bottom)
cond inc after work
2A) 315-315-335-336
2B) 275-296-315-335
Conditioning:
3:15
3:30
3:40
4:10
Sled pull: about 350 feet?
GH raises and reverse hypers done.
Should we do the GHR and the reverse hypers after the conditioning? Is this the preferred order? Thanks
for those, ideally yes. they are light strength work but also ‘recovery’ (more the reverse hyper).
BBG:
1) 90-95-95-100-102.5-102.5-105Kg
2a) 145Kg (+5Kg)
2b) 112.5Kg (+2.5Kg)
Cond:
3:13/3:16/3:27/3:22
HSPU as last week, 6 and 6 w/ 10 seconds rest
TTB 8 and 7 w/ 8 seconds rest
All deviations came on rowing times.
MFS:
585
1: 100×2 – 90 – 92,5 – 92,5 – 95 – 100 – 102,5×5
2a: 130 – 140 – 140
2b: 105 – 105 – 106
Conditioning:
around 4:02-4:10 – HSPU was the killer (4-4-4)
Strength:
GH: 5kg – 6,25kg – 7,5kg
Hyper: 40kg – 50kg – 55kg
From reading the comments, a sled drag would be with your back facing the sled and running/walking dragging the sled behind you, correct?
And just to clear up for future reference, a sled pull would be the oppositie with you stationary, pulling a sled towards you using a rope, correct?
Cond-
2:54, 2:51, 2:53, 2:53
*Before I did EMOM 10 mins alternating between 3 OHS w/ 205# and 3 Deadlifts @ 315#
I used two 45’s on each side with abmat in middle for HSPU
Did not have internet yesterday and guessed. Turns out I kinda guessed in the ballpark for today. Didn’t do clean pulls though.
1)5×3 Hi Hang Clean and 1 Jerk
135# (75% of 175)
2)5×3 Tempo Front Squat
185#(75% of 250)
1) 185-195-205-205-215-225-225
tried at 240, missed 2nd clean. jerks were fine.
a) 285
b) 205 (dogshit today, -20# from last week)
Cond 45# plates no abmat
3:18
3:59
3:56
4:20
T2B UB, HSPUs went adios 4th round.
GHR bodyweight
RH 210#
Long day.
sled pulls 180# probably 400′. ~11 shuttles on the thin strip of concrete in the gym and no turnaround space.
CnJ- 185 stayed light
1st pull- 267 (got some more plates finally but not enough lol- this is everything in the garage now)
FS- 215, 225, 235 (butt did not stay under me) 225
METCON-
2:14
2:13
2:16
2:18
UB. Had to sub 400 m run for row. 45# bumpers and abmat
3×10 good mornings 115#
BBG
1) 265, failed jerk at 275
2a) 325
2b) 225, 255, 280, failed 2nd rep at 305
Conditioning
12:40 TWT
bbg
1)245×2,255×2,265×2,275
2a)345 across
2b)265×2,275×2
cond
4:48 (2 45s head to floor, bit off a bit more than i could chew here)
3:20 (2 45s and ab mat)
3:10 (2 45s and ab mat)
3:48 (2 45s and ab mat, blew my load in round 3)
BBG:
1.) 205, 210, 215, 220, 225, 230, 235
2a.) 275, 275, 290, 290
2b.) (Smolov FS Week 2:) 195×3, 205×3, 220×3
Conditioning: HSPU 2 High Temp 45’s and Abmat
3:20 ~ HSPU UB, Row 1:42
3:34 ~ HSPU 4+8, Row 1:46
3:51 ~ HSPU 11+1, Row 1:48
4:24 ~ HSPU 6+4+2, Row 1:49
All T2B UB
TWT= 15:09
Sled Drag: Prowler loaded to 200# with ring straps around shoulders
11x = 550ft
Strength:
1a.) 30, 30, 30
1b.) Jerk Box Reverse Hyper: 40, 45, 45
BBG:
1) 100 – 110 no fails
2a) 140Kg (+-0)
2b) 120(+2,5 kg)
Cond:
3:02/3:06/3:12 (Everything ub, row 1.40-ish).. Had to quit, gym closed 🙁
Bbg-
245-265 failed a couple jerks at 275 meh
Pulls at 335
1.25 Fs- 305-307.5 lulz small increments
Cond-
2:47-2:47-3:20-2:52=11:46
2 45s per side on hspu
800′ drag total. 16×50′
Ghr w 25 ouch
Hypers 220#
3/4/6 (head still hurts from 20rm)
Bbg-
315. I misread and did a jerk after each clean. Missed a jerk in each last set.
2a) 365 up 10.
2b) FS 325 up 5.
Cond-
3:03, 2:58, 2:50, 2:43
A 45, 25 and a 10 for HSPU w/Abmat in between.
Should of warmed up more, felt better with each round.
11×50 for Drag.
Pulled walking backwards one way, then walking forwards the other. The way it was rigged up was pretty shitty, but it worked.
GHR w/arms extended overhead.
Hypers unweighted. Gym was being painted. Couldnt get to any dumb bells.
Rest day incoming!
Bbg:
1) done at 125#
2a) done at 195#
2b) done at 145#
Conditioning:
Did strict hspu in all sets until almost fatigued then went onto kips. Also done with 45# plates. 15:43 total working time.
Strength: done with no weights.
No sleds today.
Bbg –
275 x5 280×2
2a) skipped (hamstring tweaked)
2b)
Cnd –
2:17
2:35
2:40
2:42
2 45 hi temps on each side
400″ on rough concrete.
M/37/210
BBG up to 240. Happy with clean form. Ignore the jerk it is garbage, unless you want to demonstrate what a push jerk should not look like.
http://youtu.be/VQynxJA4cVc
1st pull 325/ FS 305
http://youtu.be/GHWZYDnWnC4
Did 1 set of metcon. Time was short and I wanted to play with sled.
Pulled sled for 400 meters. I am sure it took more then 4 mins, but was enjoying the suck. Midline later.
BBG:
1) 175×2, 185, 190, 200, 215, 225(1), 230(1)(10lb PR from hang/15lbs above PR from floor), 235(racked it but couldn’t stand up, too forward on my toes)
2a) 275
2b) 205, 215, 225, 230
Conditioning:
*40cal AD for row
3:41, 3:55, 4:31, 4:04
400′ tire drag @160 on dirt driveway
Midline:
3×10 GM @145
M/F/S
1/4/2
1. 158-158-163-163-168-168-173
2a. 223
2b. 168-168-173-173
Cond
3:08
3:04
3:20 (rower malfunction)
3:02
Did hspu on 45s+10s to an abmat
Sled 5x pull fwd down, drag bkwds back.
Midline with at 15lb DB.
8 MU, then no misses. Felt fast
Bbg
255 x 7
2a) 355
2b). 275
Cond
2:59
2:59
3:11
3:30
Midline
2 45’s and mat
c+j 190
front squats 255-270
clean 1 pull 295
con
3:50
3:40
4:10
4:10
prowler push 200#/about 600ft
extra
subbed c2b pu for mu’s
13
BBG
1) 115,125,135,145,155,165
2a) 225,275,295,275
2b) 2×160
Conditioning: Shoulders just laughed at doing HSPU’s. Not used to this much shoulder work.
Strength: no time.
1) 225 245 255 265 275f jerk 275 (fuck yeah)
2a) 325 x2
2b) 245 260
Cond: subbed 30 sdhp for row 24kg
Didn’t time but all unbroken. Half hspus kipped.
2/5/4
BBG
1) 225,245,265,275,285,300
* misread and did 2 reps of Hi hang clean + jerk.
2a) 345,345,355,365
2b) 275,290,300,310
Conditioning
2:37
2:50
2:52
2:56
Older rower, spent some time every round fumbling around with the foot straps.
-rest 4-5 minutes-
500m run with 10# vest – 2:00
Both calves cramping up on me.
Strength
1a) 25# plate behind head
1b) 210 lbs
Group 2 Extra
14-3-3-3-3
MFS
2/4/4 – shoulders….
2 45# plates to abmat
1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
135-185-205-225-245-260….oops only did 6
2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
260-295-325-365
2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO
225-245-265-285
*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.
Conditioning
4 rounds for total working time of:
12 Deficit HSPU
15 TTB
Row 500m
Rest 1:1
4:38,5:00,5:56,6:02….used the rogue parraletes with abmat on 45# plate in middle…..WOW
*Then, after completing the final round, and it’s prescribed rest…
4 minutes Max Distance Sled Drags @ 200/140# using a 50′ down and back shuttle style track.
600′
Strength
1a) 3X10 Weighted GH Raise – heavier than last week, rest 45 sec.
30#-55#/70#
BBG
1) 242, 242, 262, 262, 286, 306(1), 306(missed jerk)
Single at 330 for a clean PR. Missed jerk.
2a) 350
2b) 305
Conditioning
3:04
3:06
3:16
3:24
Midline
Will make up tomorrow.
2 45s for HSPU. Did 55# OH walking lunge as sub for sled push and got 62 steps. Here is a video of my 330# Hi Hang Clean. http://www.youtube.com/watch?feature=player_detailpage&v=5te8VIDl7hU
BBG
100 105 110 120 f jerk 120 125KG f jerk
1. 150KGx4
2. Regular front squat 275 295 315 335
conditioning:
3:10
3:47
4:02
5:00
12 sled drags
*2 45s stacked up head to abmat
extra work
12-3-3-3-3
BBG:
1) 255, 255, 255, 265, 275, 285, 285
2a) 345 across
2b) 315, 315, 325, 325
Conditioning:
3:17
3:10
3:29
3:29
Used two hi-temp 45’s on each side, down to abmat
Sled Drag: 14×50′ = 700′
Strength:
Forgot. Damn.
I felt super shitty today. Took video of myself the other day and noticed butt wink aka tucking my ass in bottom of squat. So for today I was hyper conscious of that,went light to focus on good form.
1. Done at 125
2a. Done at 175 last two at 180
2b. All done at 130
Conditioning
23min, I’m inefficient at TTB,rather I’m learning to be efficient. They took me FOREVER.
Thanks for the challenging programming, these past two and a half weeks that I’ve been following have been eye opening!
1) 255 x 5, 275 x 2 (no jerks collar bone is funky at the moment)
2a) 355
2b) 275
Cond:
1) 4:00
2) 4:02
3) 3:45
4) 3:40
1 x 45 on each side with ab mat. HSPU suck, TTB unbroken rows around 1:40
Midline:
1a) 35lb
1b) 270lb
BBG
1) 205#/225/245/2558/2658/275/285(1 HHC)
2a) 365#
2b) 295#
Cond:
4:58
5:20
5:45
6:21
Using two Hi Temp 45s as deficit on each side is a game changer. I wanted to take one off and go quicker half way through, but kept it Rx. Also changed rest to 3 minutes of rest, I felt that resting for 6 minutes was too long.
BBG
1.) 185, 205, 215, 225(f), 225 (f), 225, 235 (F jerk), 245 (f Jerk)
Really happy with the hang clean double as my C&J pr is 250
2.A) 275
2.B) 225×2, 235×2
Cond
3:40 (Rower issues)
3:00
3:19
Had to call it after 3 rounds…ran out of time today
HSPU were a 45 hi-temp on each side
7×2 hi hang clean- 185,195,205,215,215,225,225
2a)clean f pull-275×4
2b)1 1/4 f squat- 225,225,235,235
Cond-
3:07,2:53,3:06,3:08
Rope- 200m
BBG
1) 230, 230, 235, 235, 240, 240, 250
2a) 315
2b) 270
Cond:
1) 2:35
2) 2:46
3) 2:50
4) 2:52
2 x 45 on each side with ab mat.
Midline:
1a) 35
1b) 155 Fat Bar Deadlift
BBG
1) 235, 235, 240, 240, 240, 245 (failed 2nd hi hang clean), 245(failed 2nd hi hang clean)
Not happy with BBG today. Was not staying on heels and loading hamstrings correctly.
2a) 315 – Clean 1st pull + high pull
2b) 280
Cond:
1) 2:48
2) 2:41
3) 2:47
4) 2:50
2 x 45 on each side with ab mat.
468″ on rough concrete.
Midline:
1a) 10# plate behind head
1b) 180 Fat Bar RDL
205-225-230-230-230-230-235
A)315
B)245-255-265-275
All about 4 min
Sled – alot of times back and forth
Extra – 1st minute 4 rest done
Skip midline will do tommorow long ass workout today
135#
215# (New at this,not sure if this is heavy enough or not)
145# felt way better than last week.
Conditioning:
I suck at HSPU. Went with the guys old standard for my deficit of 45’s and an ab mat. Didn’t warm up properly due to time constraints.
5:00 🙁
4:16 🙁
4:22 🙁
4:42 🙁
On the up side all T2B were unbroken.
Where are all the other chicks???
bbg:
135-135-145-145-155-155-155
2a) 205-215×3
2b) 155-165×3
conditoning did outlaw conditoning, felt dead 4:30-5:30 per round of WORK time
m/34/5’8″/175lb
BBG:
185-195-205-215-225-235-245F
2a) 265-285-305-325
2b) 195-205-215-225
Cond:
subd SDHP for row, rest as rx’d
2:16, 2:30, 2:55, 2:55
no sled
Strength:
Rev Hyper 3×10 BW (first time actually doing either of these the right way, very tough)
GH Raises 3×10 BW