120426

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Yesterday’s cryptic post and phone call, was to begin the process of building the new website home of The Outlaw Way. We will be adding many features, including: a dedicated forum, a host page and search feature for all instructional videos, an all-in-one-place store, a “Team Outlaw” athlete page, a podcast, and pretty much anything else we can think up. Yes, the site will remain completely free, and the Outlaw strength & conditioning template will go live as well, with some other possible programming options.

I’d also like to say thank you to Juan & Chad at 321 Box Sites for the support they provided us for the last year, and for building our current store site. They could not have been any more helpful, and turned around our requests as quickly as possible, no matter how ridiculous they were.

I don’t have an exact timeline for the new TheOutlawWay.com, but we will keep everyone updated as we get closer to the launch date.

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WOD 120426:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

10 Pullups
15 Hang Power Snatches @ 75/55#
20 Pushups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.

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Extra 130426:

GROUP #1 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#

58 thoughts on “120426”

    • In Prosper, TX I train at PAC Fitness. Not sure where in Plano you’ll be, but I live there and it’s about 20 minutes from me. Other option is a crossfit gym but you’ll have to work with their open gym time. PAC is come and go as you please.

  2. Is there a preferred amount of time between parts 1 and 2 of conditioning?

  3. Strength
    1a) 140kg on the Barbell, roughly 25% band tension.
    1b) 105-107.5-110-112.5-115kg x 3 sets, failed last rep in all…

    Conditioning
    Part 1
    4 Rounds + 13 Push Ups

    Complete the rest of the work at different stages through the day/night.

    • Conditioning
      Part 2
      1:15 – 1:12 – 1:12 – 1:17
      Didn’t run on track, ran at the box, with a few corners and a turnaround.
      Again, obviously not big on warm ups…

      Extra later tonight.

      • Extra
        12:49
        Pistols slowed me way down, roughly 5:30 to do the pistols.

        Glad to get through the day, flat as all day.

  4. Strength
    1a) 100kg+ 45kg of bands (based of 180 kg)
    1b) 70, 75, 75, 80, 80, 75, 75

    Skills/ conditioning tonight

  5. 1a) 120kg, orange wrapped 3 times around bar gave me average 25%
    1b) 85/90/95/100/102/102/102

    Skill) done

    Cond) 5+20, UB pull-ups and snatches

    400’s – 1:20/1:18/1:21/1:23. With a turn around

  6. 1a: 105 on barbell 50 kg on bands
    1b: 90,92,5,95,95,95,97,97×2

    skill:
    GOING GREAT ON BOTH!!! 🙂

    conditioning:
    4rounds + 20 reps.
    pull up unbroken, snatch 8+7, push up 5reps and 5 sec pause.

  7. Strength
    1a) 125kg deadlifts
    1b) 135, 185, 200, 215, 215, 215, 215 (didn’t go up from last time and failed last rep)

    Conditioning
    3 sets + 17 reps

  8. 1a) 405
    2a) 245, 255, 255, 275, 285, 295, 300 (failed last rep)

    Cond: Part 1, 3 + 25

  10. DL- 320# straight weight- don’t have any bands. Based off 400

    BP- 205, 215, 225×2, 230, 235 (1M), 225

    Skill- Done. Have yet to get a triple under, but I will soon.

  11. BBG

    Hi hang clean (from wed.)
    225, 235 (1)

    Bench
    225-255

    Cond-

    5 rounds + 9 snatches
    *one word..grip!

  12. Deadlift: 325 with black band. No a whole lot of science here. Going for a tough three, added 20 pounds from last week.

    Bench press: 225-230-235-240-245-250-250(F@rep 3)

    Triple unders: max set 30 UB
    Handstand push-ups (freestanding): 15 total, max set of 3

    Conditioning: 6 rounds+4 pull-ups.

    Rest 5 hours

    Ran 400s on treadmill at 0%incline and 12mph average speed.

  13. Skill:
    Complete – One freestanding HSPU and several sets of 25+ triple unders. Longest set was 38.

    Conditioning:
    Part 1) 4 rounds + 13 push ups

    Strength and 400m Repeats this afternoon.

  14. Strength
    1a.) 230
    2b.) 205*4, 215, 225*2

    Skill
    1.) done

    Conditioning part 1

    6 rounds + 1 pull up

    Conditioning part 2

    1:14, 1:13, 1:17, 1:17

  15. I’ve been on the outside looking in, just started doing CrossFit workouts 4 weeks ago. Today is my first day following the blog and posting. I’m traveling so I didn’t have access to all the equipment at the local gym.

    Deadlift: Worked up to 335# for 1. First time DL’ing in forever, so I figured I would set some benchmark, albeit not an all out max.

    Bench: 135, 185, 225, 245, 250, 245, 235

    1). 3 Rounds in 8 minutes.
    2). 500m row x 2

    Conditioning is a big weak spot for me clearly. Thanks for the programming! Wish you guys the best in the upcoming regionals.

  16. Str –

    1) off 500
    1b) 255, 260, 265, 270, 275×3

    Cnd –

    1) 6+ 4 pullups
    5 min drive to track
    2) 1:09, 1:16, 1:19, 1:22 (hamstringggggs)

  17. Strength:
    1a) 110Kg
    1b) 80-82.5-85-87.5-87.5-90-90Kg

    Practice: DONE

    Cond:
    1) 3/12 HPS
    2) 1:19/1:39/1:45/1:28 – faster than last week

    Reg:
    12:10

    MFS:
    466

  18. Str
    Off 475
    225-255 in 2.5# increments,
    shoulders feeling tweaky and my head still hurts

    Cond-
    Part 1
    5+ 33 reps

    Part 2 later

    2/5/5 (head)

  19. Strength
    1a) off 495
    1b) 185, 205,215,225,245,250×2, 245×2

    Conditioning
    Part 1- 5 + 17 push ups
    -10min rest-
    Part 2- 1:12, 1:11, 1:23, 1:21

  20. Light day, MAAC tomorrow.
    Skipped deads
    Bench worked up to one ME set at 190

    Worked some power snatch to 135 and clean/split to 155

    Got a few Triple Unders in as singles. No chance at stringing them yet. My DUs, however, continue to improve. A couple 5-8sec handstands in and some 10-15′ walks.

  21. ad
    deadlift 7×3 247.5# no bands
    bench 140-150-155-160-160-160f2-150

    conditoning 3rds 7 snatches pushing wasn’t happening

  22. dl 200+bands
    bench 205, 215, 225, 235, 3×3/240

    got a few TU’s. they dont feel very graceful though. HS continues to improve. I’m working on it for about 10 minutes 3-4 times a week now.

    con 4+14 pushups, all pullups done unbroken
    400’s 1:14(7sec PR) 1:20, 1:30, 1:40
    didnt fight the stiff wind today that i did last week, but 7sec is a significant improvement

  23. Strength:
    1a.) Clean DL ~ 225#+Bands
    1b.) 195, 205, 210, 215, 220, 225x2f, 225x2f

    2.) (Smolov FS Week 2)135×5, 175×5, 195×5, 205×5, 220×5

    Skill: completed ~ Handstands are getting better anyway ~ TU:(

    Conditioning:
    1.) 5+3 Pulls Ups
    2.) 1:15, 1:14, 1:14, 1:15 ~ on a real track after a 30 min transition

  24. Dead lift @ 145 plus double purple bands
    Bench 95-100-105-110-115-120-120
    Last week I couldn’t maintain 120 but this week much smoother. Next week will try 125.
    Wod 4+10 pull-ups
    All pull-ups and snatches ub
    Push-ups were really tough after bench and hspu from yesterday.
    No time for sprints

  27. Str –

    1) off 500
    1b) 235×2, 245×2, 260, 265, 270 (failed 3 rep)

    Cnd –

    1) 4 + 10 pullups

    2) 1:09, 1:04, 1:14, 1:13

    Extra – NOT GOING TO REGIONALS

    11:25

    • Str –

      1) off 500…285 + green and blue bands
      1b) 235, 245, 255, 265, 275, 275, 275 (failed 3 rep)

      Cnd –

      1) 4 + 3 push ups

      2) 1:11, 1:02(PR), 1:09, 1:11

      Worked on Angel Drops and Snatch form

  29. Deads – 282 w/ blue band
    Bench – 245 x 5, 255, 265

    Conditioning

    4 + 8 push ups (Grip)

    Runs

    1:08, 1:19, 1:27, 1:25

    Extra #1

    11:12

    tired

  30. Strength:
    1) Off 460
    2) 165×2, 175×2, 185×2, 195

    Conditioning:
    *Strict ring-pullups
    1) 4+4rp
    5min drive to track
    2) 1:31, 1:33, 1:29, 1:30

    M/F/S
    1/3/2

  32. 1). 300 plus bands
    2). 225 x 2, 235 x 2, 245 x 3

    Still can’t string TU together

    Cond. 6 rds

  33. Str –

    1) 265 w/two blue bamds
    1b) Worked up to 300. +5 from last week.

    Worked on Triple Unders
    Cnd –

    1) 6 Rds + 8 HPS

    Extra
    9:22

    Did the 20 HBBS @ 325 today. +5 from last week.

    Felt tired today. Not going to be able to do everything tomorrow so I just mushed it into today.

  34. Strength
    1a) No bands. 225,285, 285,285,285,285,225. 65-70%. Focused on speed. Trying to figure out how to modulate volume for Masters.
    1b) 7X3 Bench Press – DB: 60,75,75,70>. Shoulder not ready for 75’s. Did 4 reps w/ 70’s.
    Conditioning (2 parts)
    Part 1- 65# on Snatches. 4 rounds, 10PU, 15S
    Part 2- No time. DND.

  37. Banded deadlift @ 245#
    1b) 225-235-240-245-250-255 (2 reps) 255 ( 1 rep )

    Skill:
    Getting better , 3 free hspu in a row , triples , getting there

    Cond:
    6 rounds + 12 reps

    Extra work:
    12 min.

  38. 1a) 295#
    1b) 225/245/265/275/285/285/295#

    Skill:
    Triple Unders: Got a few, but still no in a row
    Handstands: did them against the wall (I suck)

    Conditioning:
    Part 1: 5 Rounds even
    Part 2: Ran out of time

    Group #1 Extra work: 11:07

  39. 1) 215 with blue band
    2) 125

    Skill- handstands- not good.
    Conditioning 1: 3 +5 pushups. (Pushups took forever)

    Runs: 1:28, 1:23, 1:30, 1:33. With a turn around

    Conditioning 2: 11:21 (only 30 min after runs)

  40. 1a) no bands, so did 275 based on 375#
    1b) 185-205-215-215-220-220-220

    Conditioning:
    3 rounds + 7 snatches. I forgot they were hang, so went to the floor for those.

    Run:
    1:20-1:13-1:12-1:14

  41. m/34/5’8″/175lb
    1) 225-255-255-275-275-285-305 (used blue band around feet, didn’t do these for speed, didn’t catch the video before doing this, will make sure to do it right next week)
    2) Bench 135-155-165-175-185-185-195
    skip cond

  42. DL 245 + green band triple looped.
    bench hurts shoulder right now so i did bamboo bench 2x45kb x 15reps, 2x55lbs kb x 22reps

    WOD:
    6rds+10,15,9

    rest 10ish min

    then row group metcon
    9:48

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