>Ok, I know I promised the link to our new wave of athlete shirts today, and I sorta have it. Everything is not quite up yet, but if you CLICK HERE TO ORDER TEAM OUTLAW SHIRTS, the link to the Team Outlaw series will be up soon. Or you’ll crash the site, either way something cool will happen.
Trivia time… Anyone know who the guy on the Swan shirt is?
>Kevin Ogar – 290# Snatch + 2 Snatch Push Press (pansy, he missed the 3rd):
WOD 130626:
Strength 1
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
Strength 2
1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.
I’m assuming the pull-ups are weighted, as there is a prescription for “heaviest”. Is this accurate?
No! Oops.
Updated.
take no dumps today
I gues the strict pull ups is 4×5 like last time?
4x ME with heaviest possible does not make sense 😉
Trivia – Ned Kelly
No clue who the guy on the Swan shirt is but it looks like Hoggan if he grew a beard.
<Aussie – I could answer but that would ruin it for the rest of the world. 😉
Ned Kelly would be my guess…
original outlaw
Ned Kelly, Aussie Bushranger/cult hero
Bushranger Ned Kelley. The Australian SAS guys talked about him a lot.
Actually, the two bomb dogs that saved my crew’s lives names were Bushranger and Ned. Haha, now I remember why we talked about him. 🙂
Strict Tempo GH Raise, how can i sub this, no GHD
You could attempt some form of Nautilus on the floor. A lot harder though
What about good mornings?
In before you get skewered – Good Mornings or RDLs.
Now, guys and girls, when you ask questions on this site and someone gets on your ass or makes jokes at your expense, nobody is mocking you for not knowing the answer. Nobody here was born knowing what all these terms mean. But when we get on your ass for a question like this, we are mocking your COMPLETE AND TOTAL LACK OF EFFORT in finding an answer before asking us. If you search “Glute ham raise sub” or “What is HBBS” your first, second, third and fourth results will brighten your day. you will gain a greater understanding of the purpose of his movement and leave with useful tools for your training. If you are really into this stuff, don’t just blindly jump in a deep end you know nothing about and then scream for others to save you. BE A STUDENT. Use this opportunity to learn. You don’t have to have all the answers but have to have the desire to improved yourself, and putting in ZERO effort in finding answers will get you mercilessly mocked in any field. Listen, we’re all anonymous dorks typing about exercise but show some fucking initiative to reflect pride in your work.
/rant
I gotta stop starting happy hour at 3. whatever I’m on vacation.
You’re right, before I ask here I’ve done my research and I found a few options, so I went back and asked you guys, someone could have a better option.
super huge +1 … be a student !
Nice post. Totally agree. Google is almighty and there are plenty of vidéos out there explaining everything 🙂
When we do an emom we also perform a rep on the last minute when the timer stops correct? When we do the 5 min emom I always do 6 reps. Or should I call it quits after my 5th rep? 6 reps until I find out otherwise..
I always do a rep at the end of the last minute, too. Since we start at 0:00, if one was to stop after five reps, then they would have only really “worked” for 4 minutes.
That’s what I was thinking. Just wanted a double check. Saw a lot of 5/5 posts last week when I was posting 6 reps so it just had me wondering.
Yeah, well that’s wrong. You do a rep at the beginning of each minute. So emotm 5 is 5 reps. After all I think it won’t kill you doing one more.
i know that guy on the shirt is Ned Kelly, but i think it would have been better to put Chopper Read on the shirt instead. He was an outlaw like no other.
Squats) 135kg
Power snatch) 105kg, equal best
EMOM) 95kg, no fails
Rest of the work this arvo
Split days Kyle!.. I’m envious… 🙂
Power clean & jerk) 135kg, 5kg PR
EMOM) 115kg, no fails
Strength 2
1a) 17/15/15/13
1b) check
1c) check
Hopefully they’ll re-up on the large tanks.
+1 with any luck, it’ll be here by winter. 😉
Squats: all at 235 (+10) painful, but good speed out of the hole
Snatch: 155, EMOTM @140
C&J: 205, EMOTM @175
Strenght 2:
9/9/10/9 (not really good at strict)
subbed the rev hyper for LBE
CNS shut down. should have seen me walking around laughing at myself like i had some disorder.
M/34/170
M/F/S: 2/8/7
#TheOutlawWayAfghanistan
almost forgot
1) 110 kg
2)
Snatch 85 kg, 75 kg OnTheMinut
C’nJ 100 kg, 90 kg OnTheMinut
3)
10-10-9-8
Done
Done
goal of the day: Beat Jens 🙂
it should be possible!
😉
…. And i’m more then ever looking forward to a rest-day!
…this four day squat stuff makes rest days so much more rewarding. 😉
It is! There is not at muscle in my legs that i can’t feel right now 🙂
Strength:
7×5 @ 123,5kg easy
BBG:
Snatch: 75kg (5kg pr)
EMOM: 67,5kg no fails
Power clean and power jerk: 105kg (5kg PR)
EMOM: 90kg no fails
Strength 2:
Pull ups: 20 – 16 – 16 – 16
GH: DONE
Reverse hyper: 70kg (ouch) – 50kg – 50kg – 50kg
Strength 1:
Squats @160# (75%)
BBG:
1. Max = 105# , EMOM @ 95#
2. No time for max, EMOM @ 140#
No Strength 2
Strength 2:
1a. 7, 7, 6, 7
1b. Done
1c. Done
*no jerks with the PC today
HBBS 7X5 @ 120kg Rest range(knee)
BBG
1) 90-81kg
2) 100-85kg
Strength 2
1a) 4XME Strict Pullups – 32
1b) 4X10 Strict Tempo GH Raise
HHBS) 108kg, + 3kg from last week, had 40min to workout today, so did these OTM, came up pretty easy.
PSn) top set at 83kg, 5min OTM @ 75kg, clean reps no fails.
Pc&j) ran outa time
Other strength) ran outa time.
Squats (subbed tomorrow’s due to comp Saturday)
8 x 4 @ 325 (+10 lb) – done
BBG – Later
1a) 15, 10 ,8, 6
1b) done
1c) 170 across (this was terrible)
HBBS 7X5 @ 75% – stayed at same starting weight from last week. (last week had to drop to 245 then a few sets back at 255)
This week 265 for all 7. felt way better, finally feeling the bounce.
BBG: After Work
Strength 2
1a) 10,10,10,9
1b) Check (Bodyweight)
1c) Check (bodyweight)
Max Power Snatch- 165 (failed at 175)
Max Power Clean- 205 (ran out of time)
Anyone else’s shoulder killing them?
Yes; right shoulder bugging me when I catch from overhead. I have built a shine to Kelly Starrett and am channeling all my efforts into summoning him or his likeness.
Check out bullet proof shoulders on YouTube. Routine made up by Ben Bergeron from crossfit New England.
Thanks man, I appreciate it.
HBBS 195 no misses
Power snatch EMOM 120 no misses
Power clean+jerk 105 (saving shoulder)
Weighted pull ups 12@18
6@26
5@31
3@36(read blog after)
no GHD
1 set of reverse hyper w/ 10#
TheOutlawWaySpain
Strength 1 – 7×5 @ 250
BBG
Snatch – 195 then 5/5 @ 175 EMOTM
C & J – 245 then 5/5 @ 210
No time for Strength 2
1) 265
2) 155 / 135
205 / 175
3) 12/12/10/6
SQT) 295
BBG 1) 215 EMOM 195
BBG 2) 275 EMOM 235
S1) 10,10,8,7
S2) 15
S3) 10
#TheOutlawWayAfghanistan
Dear Diary/MyFitnessPal.com
AM – Swim:
1000×1 @ 8 breaths, 100×4 @ 4 breaths, 50×5 @ 4 breaths
31:22
PS – Craig, GFY.
Dear Diary/MyFitnessPal.com
PM – S&C
Strength 1
Smolov 2/2 – HBBS 7×5 @ 75+%
[7/7] @ 250 (+15/5%)
Weightlifting
1a) Nope
1b) Nope
2a) Nope
2b) Nope
Strength 2
1a) 17, 12, 13, 12
1b) check, check, check, check
1c) check, check, check, check
M/F/S
3/5/3
Yeah Craig.
Strength 1
1.) 275#
BBG
1.) 185#, 165#-6/6
2.) 250#-6/6, only did power cleans, no jerks
Did not do strength 2
Strength 1 – 7×5 @ 300
BBG
Power Snatch – 195 then 5/5 @ 175
Power Clean & Jerk – 245 then 5/5 @ 210
Smovlov: 150#
BBG:
P Snatch: 110#, EMOM 100#
P C&J: 145#, EMOM 135#
Strength:
5 strict PU each round, only got 2 UB
Strength: 132.5Kg
BBG:
1) 75Kg/70Kg
2) 100Kg/85Kg
MFS:
677
Second that MFS, These squats will be the death of me
1. 255, 15lb increase from last week. Felt very good.
2. 175 snatch. My power snatch is absolutely terrible.
3. 245 c&j. No time for EMOMs.
4. Only time for two rounds. 18-10 pull ups, everything else unweighted.
Legs and shoulders are absolutely smoked.
HBBS at 225, +5
1) 160/145
2) 220/190
16-11-12-11 pullups
BW GHR
no RH
That’s a power clean PR, push jerk PR, and power clean+jerk PR. Now I’m about to PR the number of rum and Cokes I can consume in a three hour window.
Re: GHD subs… If you get someone to sit on your calfs, you can do pretty good GHD’s from the floor.
Or hook your heels under a bar… 🙂
Yes. I approve this recommendation. Also, MDUSA sells a cheap GH Raise rack. I’ll try to post a link on the rest day post.
Also you can put your knees on a bench and have someone keep weight on your feet hanging off the back (Either with their hands leaning your heels, or them semi-sitting on your heels). Same idea but have some space below you chest so you can hit parallel w/o touching the floor.
Strength 1: 7×5@355 (+10)
BBG:
Snatch: 185/165
Power Clean: 285/245
Strength 2:
1A) 20-16-16-12
1B) check
1C) Check
The good days I had in the gym caught up with me. Got a little beat up on the squats, cleans got my mood up again. Looking forward to the rest day. I’d say M/F/S is 3/4/5
#outlawwayitaly
Squats – all at 275lb
Snatch : 205
EMOM: 185 – 5/6
C&J : 255 lb
EMOM : 225 – 6/6
Strength 2: later
Strength 1:
160#
BBG:
1. 110#
100# EMOM
2. 155#
140# EMOM
Strength 2:
1a. 7, 6, 5, 5
1b. Done
1c. 140#
HBBS – 245#
Snatch – 145# EMOM
C&J – 175# EMOM
Pull-Ups – 15-12-10-10
GHD – done
Reverse Hyper – done
S1 – 4×185, felt really good, 3×205
BBG – Snatch – 115
PCnJ – 155
S2
1a – 12, 9, 10, 8
1b – Check w/ 10lb plate on middle 2 sets
1c – Check, unweighted on incline bench.
Smolov –
315 (+15)
Bbg –
1) 245 (20lbs pr)
2) 295
Str 2 –
A) 20,16,15
B) bodyweight
C) 150
Strength 1:
Squats @ 245# 0% increase no fails
BBG:
1. Max = 170# , EMOM @ 155#
2. Max= 225# ran out of time EMOM 2×190 3×200#
No Strength 2
M/17/155#
Smolov: 215#
BBG: Power Snatch = 155#, EMOM @ 140#
Power Clean and Jerk = 195#, EMOM @ 165#
Strength 2: Pullups = 21, 21, 20, 20
GH Raise – Done
Hyper – No machine, subbed hamstring curls and back ext.
Strength 1:
275# (up 10#)
BBG
1) 195# (emom @ 180#)
2) 245# (emom @ 210#)
Strength 2
1a) 20, 13, 12, 13
1b) done
1c) done
1) 7×5 HBBS @190# (+15#)
Ouch…That was hard, but no misses.
2) power snatch up to 100#.
Holly crap….totally lost ability to power snatch since we full snatch all the time.
EMOM@ 90#. No misses.
3) power c&j up to 140#. Same story as with snatch. Maybe I am just tired, squats require si much….
EMOM @120#. Nô misses.
Strenght2:
1) 5/4/3/4 with 20# vest.
2) done with 10# vest.
3) done with 4 plates.
crows before hoes
smolov: 112,5kg – easy
skipped bbg (back still not ok)
only did pullups : 12-10-10-13
Smolov: 235#
BBG:
1) 165#; EMOM @ 145#
2)225#; EMOM @ 195#
Strength 2:
1a) 15-14-10-10 (49total)
1b) done
1c) 135-140#
squats 4/305, 3/310, felt great!
power snatch 175, 5# power PR, emom 155
power c+j 215, emom 185
pullups 15,13,10,9
ghr-done
rev hyper-light band
245lb Smolov
145PS/125 for emom
195 power clean no jerk/185 for emom PC
Pulls: 15-9-7-6
First ever GH Raise, could only manage 5 per set, four sets.
No RH.
When will more of the Everything is Everything Tanks be in? Medium and Large are sold out!
1) 350# squats (up 10#)
2) worked with Olympic lifting coach
3) pull ups 15, 12, 11, 11
completed the rest
Only had time for Smolov and some snatches
Smolov – 240#. Feels totally fine, oddly enough…
Power snatch – 150#/ EMOM – 135#.
MFS 133
Strength 1: 117,5 kg
BBG
1) 65 kg
EMOM for 5 minutes: 60 kg
2) 87,5 kg
EMOM for 5 minutes: 75 kg
Strength 2
1a) 16/9/7/6
1b) Done
1c) Done
HBBS- have a bruised patella and tibia. Can’t Do heavy squatting. Subbed weighted step-ups (12in box + 45# plate) with little pain. 7x5each leg: 35/65/75/75/75/75/75
BBG-
1) 125
EMOM 115
2) 155
EMOM 145
Conditioning-
1a) 7/6/6/6
b&c complete
Scratch “conditioning”. *strength 2. My bad.
Squats @ 245 (+10 from last week) felt better than last week
Taking kids fishing, no time for BBG, subbed outlaw crossfit workout.
Strength 2 this evening
Ended maxing power snatch and power C&J in the evening.
180 and 235
5lbs off pr pwr snatch
15lbs off pr pwr clean
Strength 1: 285 (+5). Done, felt good.
BBG: performance here is garbage today.
1) 215. EMOM at 195, missed 2
2) A lot of pain overhead starting with the snatches. Hit a 225 as my second lift during the 12 minutes and stopped. Done for the day, no EMOM.
Strength 2:
1a) 17-8-8-8
1b) Done
1c) Done
Strength 1. 260
BBG
1. 180 ps
2. 245 pc+j
Perfect on emoms. 160/210
Strength 2
a. 21-17-13-14
b. done
c. 95
STRENGTH 1: 210#
BBG1: 95, 115,135F, 135F, 135F, 135, 145F, 145F KEPT AT IT.
EMOM: 120#
BBG2: 115, 135, 155, 175, 185, 195F
EMOM: 160#
STRENGTH 2: 25:57 (DID WEIGHTED PULLUPS)
Strength: 75% Plus = 245#
BBG1: 275# (forgot to jerk)
EMOM: 255#
BBG2: 185#
EMOM: 165#
1a) 18,11,7,6
1b/c) Done (RDL @ 95#)
Bac squats 315
Snatch – 205, EMOM @ 185
Clean & jerk – 245, EMOM @ 225 (I know it’s not 85%)
Strict pull ups – 10, 7, 8, 7
Reverse hyper 100, 100, 205, 205 (first time because I got to play at a different gym today!)
STR
7×5 @ 300 (290+10)
BBG
1) 190 then EMOM @170
2) 245 then EMOM @225
STR-2
1a) 12/10/8/6
1b) done
1c) 4×20 @95# Stiff Deadlift
HBBS) 10lbs jump 255lbs, (saying this was hard was a understatement) no fails!
BBG) 155lbs power snatch (pr tie) 140lbs EMOM
210lbs power clean and jerk (5lbs below pr)
180 EMOM
Hspu 11-11-10-11
GHD (no tempo) 10-10-10-10
Good Mornings @ 75lbs 20-20-20-20
Very challenging today 🙂
Sorry Pull ups* not hspus
Smolov:
-200#
BBG:
1) 110#/EMOM 100#
2) 155#/EMOM 132#
*Felt horrible today after the squats and probably had a lot to do with me donating blood yesterday.
Strength:
1) Pullups 6, 7, 6, 5
Oh! Donating blood is a killer for me . Last time I did I was dying on conditioning for a good 3 weeks.
Hopefully you replenish your blood faster than I do! Good luck 🙂
str
295 (+15)
bbg
1)205, emom 185 no misses
2)255, emom 225 no misses
str 2
1)16,12,14,13
Str 7×5@335 no misses
Bbg
1) 225/205
2) 285/245
Str
25,16,15,11
Smolov @180#
BBG
1) 130/120
2) 145/130
Pullups: 15, 11, 8, 14
Strength 1: 305 (+10) Felt Surprisingly Light.
BBG: Resting Tweaked Back.
Strength 2:
1a) 16, 15, 13, 11
1b) Done
1c) Done
Str: 1) 7×5 206#
BBG: 1) 145# 5# PR
5/5 @127
2) 185# 5/5@170
Str2) completed
Squats @180 +10 from last week
Snatch 110 (same as last week) no misses on amrap at 100
Cj 150 jerk felt great today, clean limiting factor (+10 from last week) no misses on amrap at 125
Accidentally did same pull-up scheme as last week
All sets unweighted
Used 90 for hypers
Smolov: 123#
1) 93 # max – 83# EMOM 5/5
2) 135 # max – 115# EMOM 5/5
1a) 1,1,1,1
1b) check
1c) subbed – 60,40,40,50#
Squat:
75%+7#=280#…all reps complete
Snatch:
Worked up to 195#
Emom at 175
Clean and J:
265
Emom at 225#
Smolov- 255. Up 15 pounds from last week
BBG
Power snatch 165 (5 pound pr)
EMOM- 5/5
Power clean and jerk- 255 (5 pound pr). Cleaned 265 (10 pound pr) but missed the jerk.
EMOM 5/5
This soreness is crazy…
1) 275 (yes my back squat sucks)
2) 245
3) 275
Gonna have to do Strength 2 tomorrow
Coach,
I ordered an EA “Oh Mother” t-shirt over a month ago. I emailed Tim and he sent me over to you. I know you have more important shit to do than deal with getting my t to Canada, but I want to rep TOW and EA!
Ayudar por favor!
7×5: 315
BBG: 1RM 215
EMOM: 195 no misses
CnJ:275
EMOM: 235 no misses
Pull ups: 13/11/10/10
Strength 1) 7×5 @ 100k – all completed. Hammies and lower back tight!
BBG 1) 75k / 70k – one miss
BBG 2) 100k / 85k – no missed.
Cut time down on these as I was running out.
Strength 2) ME Pull-ups – 13/10/8/8. Set of 25 abmat sit ups after each set. No time for much else!
M/37/210
315 for squats. All I had time for.
Strength 1: 7×5 @ 300, no misses
BBG 1) 185 power snatch, completed EMOM @ 165
BBG 2) 225 power C&J, completed EMOM @ 195
Strength 2)
Strict Pullups: 21, 15, 13, 10
Glute Ham Raises: done
Subbed 75# Good Mornings: done
Strength 1: 250 7/7 ~ 75%+15#
BBG:
1.) 200*5#PR (83% of full)
EMOM 180 6/6
2.) 250*5#PR(90% of full)
EMOM 215 6/6
Strength 2.)
1a.) 20, 15, 14, 13
1b.) completed as Rx
1c.) 70# across on jerk box reverse hyper
Smolov- 260# (+10#)
BBG:
1) 175#, EMOM @ 160#
2) 225#, Emom @ 195#
Strength2:
1a) 20, 13, 12, 12
1b) BW
1c) BW
Strength
Up to 300
BBG
A pathetic 175 No explosive pwr left
6/6@160
Pwr Clean+ Pwr Jerk
240
6/6@205
Strength 2)
20,15,10,10
2. Bodyweight
M/27/5’11″/170#/NorCal
STRENGTH
Smalov 265#
BBG
PS 195# PR
EMOM @ 90% 175# (5/5)
PC & J 260# PR
EMOM @90% 235# (5/5)
STRENGTH 2
1a) ME STRICT PU’s
23 – 23 – 21 – 21
1b) No GHD LOWERS FROM AN INVERTED HANG 4 x 5
1c) 4 x 20 GOOD MORNINGS (no rh)
115# x 4
Smolov- 7×5@230 (+10)
BBG
1) 165 EMOM@147.5 failed 5th rep
2) 195 (failed jerk@205) EMOM@165 no misses
Strength2)
1a)5, 5, 5, 5 suck as strict
1b) did not do
1c) good morning with 45/bar
HBBS 130 kgs.. Ouuppf!
BBG
1) 60- 90 –> 82,5 no fails.
2) 70-105 –> 92.5 easy
1a) 12,10,8
1b) Done
1c) Done
Smolov
377.5
BBG
1) Power Snatch
– 255 (5# PR)
EMOM @ 230 (No Misses)
2) Power Clean and Jerk
-315
EMOM @ 267.75 (No Misses)
Strength
1a) 10/9/10/9
1b) BW
1c) 20# Reverse Hypers on GHD
Strength 310 felt good
BBG Snatch 205 &185 for EMOM
C&J 275 & 235 for EMOM ( I let those freedom rockets fly for sure)
Strength 2 PU 16 12 8 10
GHD Did it
Reverse Hypers Did it.
HBBS: 235
Power Snatch: 165.
Power Clean: 225.
Smolov 235 (+10)
Snatch 160/145
C&J 205/175
Pullups 6/6/8/6
GH RAISES DONE
Reverse Hypers DONE
HBBS 62.5kg
Power snatch 55kg
Power C&J 67.5kg
Strict pull-ups 9-5-5-5
HBBS: 265#
Snatch: 165# / 150# 6/6
C&J: 215# / 195# 6/6
Pullups: 12/8/10/8
GH Raises: Done (jerry-rigged but done)
Reverse Hypers: Done (jerry-rigged but done)
Strength- +5 from last week. Felt so much better
Bbg- 115# (pr) emom@105; 165# emom@140#
Strength2- 5/7/6/5-done-done with black band (no rev hyp mach)
Any outlaw friendly gyms in SoCal I can visit this weekend? Can’t miss my squats 🙂
Strength 1:
245 (+10lbs)
BBG:
1) 150
2) 190
Strength 2:
1a) 11, 10, 10, 11
1b) Done
1c) GM’s: 115, 95×3
6/8/6
M39/185#
Smolov 250#, +15#
BBG: snatch 110#, working on form
clean and jerk: 198#
strength: done
1.) 295
BBG
1.) 185+EMOM
2.) Did not have time to hit this one
Strength: Did and completed, hamstrings are shot
Strength 1:
7×5: 4 sets @ 280(+15) 3 sets @285(+20)
BBG:
Power Snatch: 185
EMOM @ 165 5/5
Power clean & jerk: 255
EMOM @ 225 5/5
Strength 2:
Going to in a little
Definitely feel good about everything so far
Strength
7×5 @ 75% +20# (270#) no misses but definately more of a grind.
BBG
1) 180 5/5 no misses at 160
2) 225 5/5 no misses at 190
Strength 2
a)10,10, 8, 8 had to do them on a staircase with carpet, forearms failed way before back did
b)Done
c)Done
Strength:
7×5 @ 315 heavier but no problem
Snatch: 170 Power, no misses at 155
CnJ : 230 P.C and P.J, no misses at 195
a)16,11,12,13 (16 new PR)
b) done
c) done
1) HBBS @ 297
2) power snatch 165 emom 148
3) power clean & jerk 215 emom 182
4a) pull up 14,10
4b) reverse hyper done
Only had time for 2 sets & no gh raise
HBBS-235×5 (+10) 245×2 (+20)
Pwr Sn- 185 (-5 but felt way smooth and solid, a real improvement)
Pwr Sn EMOTM- 170 5/5
Pwr CnJ- 225 (-20 but again very solid and steady, no forward movement in landing on clean or jerk-real solid)
Pwr CnJ EMOTM- 205 5/6 (missed and made one up on 5th minute)
WOD-
Pull-up- 35# hung from purple band- 5, 5, 5, 4
Gh raise- unweighted, 10#x3
Reverse hyper- unweighted
Damn good day of work
HBBS 7X5 @ 315# (+10 from last wk)
BBG
1) 225# (10# pr)
EMOM @ 205#
2) 270#
@ 230#
Strength 2
1a) 21/16/15/15
1b) bw
1c) 150#
S1)#245
BBG)#185 PR snatch
EMOM #165
#215 PR C&J
EMOM #185
S2)a7,8,8,7
c thin black band
#TheOutlawWayAfghanistan
So sore today I almost didn’t train… HA… Almost..
Strength.
315#
BBG.
1) Worked to 185# and called it a day
EMOM 165#.
2) Got up to 255# (10# off PR)
EMOM 230#
Strength 2.
1a) 23, 18, 16, 16
1b) Done
1c) 20 Hug a twinkies with a 20# Med ball
BBG.
2) It was a power clean and Power jerk.
HBBS
300# no misses
BBG
1) 12 minutes to work to a max Power Snatch for the day, then
(190)
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
(165)
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
(225)
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
(190)
Strength 2
1a) 4XME Strict Pullups – rest 60-90 sec.
(9-6-5-4)
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.
Snatch- 132#
EMOM-120#
CJ-180#
EMOM-155#
Strict-pull-ups- 35.2#
Strength:
complete @295#
BBG:
1) 1RM power snatch, 185#
EMOM complete @165#
2) 1RM power clean & jerk, 265#
EMOM complete @225#
Strength 2
1a) 17-11-10-10
1b) complete
1c) complete
Squat 260, form was good legs are shot
Snatch 215/195, my form is balls
C&J 295/255… wanted 315
Metcon rx, only 40 pulups cause I’m a little baby
Felt great after though. Loving the programming.
Strength 1
240#
BBG
62.5; EMOM 55×6/6
77.5; EMOM 65×6/6
…awful
Strength 2
8,6,5,4
BW x sets across
80# x sets across
Strength- 265# (+9# last week) Wednesdays seem to be the toughest
BBG- PS 182# (14# PR)
EMOM- 163#
P C&J- 231#
EMOM-197#
Strength 2-
2a)7/7/7/5
2b) did it
2c) did it
Strength– Smolov 2/2- 315# (15# up from last week)
BBG– Power snatch- 175 1RM (30#under PR)
EMOM@ 140 (160 was to painful on neck, still babying this bullshit strain)
Power C&J- 245 1RM (40#underPR)
EMOM@ 210
Strength 2- skipped, neck is seriuosly f*%k’n my world up
26/165#
2/2/4 (wrists are sore)
HBBS: 240# based on 315# +5# for Week 2
PSnatch: 155# (still pulling with arms…)
EMOTM: 140# 5/5 no misses
PCln & Jerk: 205#
EMOTM: 175# 5/5 no misses
Strength 2: DND (time restriction)
Strength 1: 262lbs
Bbg: 1) 170lbs
2) 220lbs
Strength 2: 20, 20, 20
Check
Check
Strength
Back squats at 320
BBG
1)worked up to 160
emom at 145
2)worked up to 215
emom at 190
Strength 2)
1a)14,12,9,8
1b)0
1c)green band on back extension
Strength – 250#
BBG
Power Snatch – 195# PR, EMOM @ 175
Power Clean + Jerk – 250# PR, EMOM @ 220
4xPull Ups 10,7,6,6
No GHD or Reverse hyper available
Smolov at 275
BBG
1) worked up to 185
emom at 165
2) worked up to 245
emom at 205
strength
-check
-check
-no hyper
Squats: 300lb. Easier than last week. +10lb from last week.
P Snatch: 185. 165 for EMOM no miss
P clean and jerk: 245. 215 EMOM no miss
Pull-ups: 14, 12, 7, 10. Don’t know what happened there.
Subbed RDL’s for GHR: 185 for 4 sets of 8.
No hyper.
Smolov – 235
BBG
1) 175
EMOM – 160 no misses
2) 215
EMOM – 195
Strength2
1) 18, 15, 13,12
2) done 3) double red
squat: 7×5@325
snatch up to 102kg emom @92 KG
cj up to 118kg emom at 103kg
pullups 11 11 12 10
ghr done
subbed good mornings @85#
1) 210#
2) 150# pwr snatch (pr)
Emom @ 135#
No cleans or strength
1) 260 done. +10 from last week.
Fast and moderate feel.
1) 205
1b) done
2) 245
2b) done
2/7/6
strength:
7×5 at 155 + 5# from last week felt good
1) 135 -5 from Pr 5/5 at 120
2) 165 -15 from pr 5/5 140
strength 2
1a 10-11-10-10
1b used the weird setup with the foam roller worked ok
1c done on wt bench w/ 20# dumbell
Smolov done at 250
BBG: skipped, did WOD for local competition: 30 cleans at 155, 30 box jumps for time and 60m Bear crawl.
strength 2: done
Strength 1 325 (+10)
1)195 emom 175
2)255 emom 215
HBBS @260lbs
Power snatch 175lbs EMOM @ 160lbs
Power C&J 225lbs EMOM @ 190lbs
Strength 2
5, 5, 4, 5 grip and shoulders done
worked on the GHD technique. Only able to get 3 or 4 reps before failing. Reverse hyper done.
Squats 345#
Power Snatch 225# EMOM 205#
Power Clean and Jerk 305# EMOM 260#
Pull-ups 16,13,12,10
Done
Done
Smolov: 7×5 @ 160 (+10)
BBG: Power Clean+ Jerk- 145, EMOM at 135
Power Snatch: 97.5, EMOM at 90
Strength 2:
A. 8,7,6,7
B. Completed
C. Sub Banded Good Mornings. Done
HBBS: 270
Snatch: 155, 180miss 170miss
6/6 @140
C&J: 225, 255(5lbPR PC) missed jerk
6/6 @190
Pull-ups: 14,12,12,11
Other: done
MFS: 2/5/6
HBBS 217.5
Snatch 170
Snatch Emom 155 6/6
All I could get done today
How long have some of y’all been following TOW? I thought I had decent PfP strength and was in decent shape (330+ APFT) but y’all are destroying me.
historically, i’ve been around the 350 range as well, but that’s all bodyweight stuff. the thing i love about #TheOutlawWay is that it reminds me (every fucking day) how much further i have to grow
225
210/ 185
150/ 135
4/4/3/3
Non weighted GH Rasies
12 lb medicine ball
Strength 1:
242.5#
BBG:
snatch – 175#, no misses
C&J – 225#, no misses
Strength 2:
1a.) 17/10/6/8
1b.) done
1c.) done
(also learned how to climb a rope properly today)
Strength: 7×5 @ 230# (Decided to go the full +10# over last week instead of the 7# I did Monday)
BBG
1) worked up to 145#. Tied PR
EMOM @ 135#
2) worked up to 165#. Way under PR
EMOM @ 145#
Strength 2
1a) 10,7,7,5
1b) done
1c) good mornings at 65#
HBBS: 7×5 – 320#
Power snatch 210 then OTM @ 190
Power clean + jerk 275 then OTM @ 235
(Got 285 power clean and missed jerk)
Strength 2
Strict pull up – 8/7/7/7
GH raise and reverse hyper done
1) 310
2) 205/ EMOM @ 185
3) 275/ EMOM @ 235
A) 15/16/12/10
B) Done
C) Done
1/5/2
1)192.5
2)135
EMOM:120
3)185,195 clean
EMOM:165
4a)10,11,10,10
4c)50,50,70,70
SQT) 235 (+5)
BBG 1) 145 EMOM 130
BBG 2) 185 EMOM 165
S1) 7,6,7,7
S2) free weight
S3) red band
#TheOutlawWayAfghanistan
HBBS- Smolov 2/2- 7×5 @ #155
(Last rep of last 2 sets felt heavy)
12 min- ME P Snatch- #110
5 min EMOM- 90%- #100
12 min- ME P C&J- #145
5 min EMOM- 85%- #120
4×5 ME strict PU- 7,6,5,4- (purple band)
4×10- GHR- sub GM #65
4×20- Reverse hyper (bw)
Felt tired today- shoulders/ hips feel tight. First time wearing oly shoes.
S1: 270#
BBG:
1) 165# – EMOM 150#
2) 205# – EMOM 185#
S2: DND
S
1. 321.5#
BBG
1. 165 – EMOM 155#
2. 205 – EMOM 175#
Stregnth:
280#
BBG:
1) 165# EMOM 150#
2) 205# EMOM 175#
Strength 2:
1a) 10/10/10/10
1b) complete
1c) bw
Strength 1: 160#
Bbg:
1) 115# daily max (130 pb) emom @105#
2) 145# daily max (150 pb) emom @135#
Strength 2:
Pull-ups: 5/4/4/3
No ghd or reverse hyper
Smolov : Done @ 285#
BBG:
P. Snatch @ 175#
EMOTM @ 160#. 4/5 lifts.
P. Clean + Jerk @ 235#
EMOTM @ 200#. 5/5 lifts.
Conditioning : 5, 5, 5, 5. GHR + RH check!
Kept the session short. Rushing and tired at the Conditioning part. Need to work more on my body weight work.
Smolov: 245#
BBG:
1) 135#, 125#….smoked
2) 215#, 185#
PU: 12, 10, 8, 6
Good mornings
BBG
105#
135#
Strength 2
12,8,6,6
Bwt
OK,
HBBS @ 125# yesterday…added 10# vs. just 5 – not an insurmountable increase. felt strong. i maintain that this is frying the ‘ell out of my upper back/shoulders as much as my booty. Snatch up to 90 and C&J up to 115 then emoms at 80/105…however, the jerk portion of the c&j was just not happening…shoulders were just donezo. GH Raises – do.not.like ME Strict pull ups 5/3/gave up (shoulders done and no going back). Did tons of mob yesterday and in the afternoon perked up enough to string together 3 sets of 50 DU. Srsly, where was that kinda skill on Monday? Also so far yoga M,T,W and more today.
Smolov:
255# up 10# from last week
BBG
Snatch 165#
C&J 205#
Anyone care to critique this power snatch for me? I need a bit of help and would appreciate anything I can get:
1) 200#
2) power snatch 145# (-10 PR)
power clean & jerk 195# (-20 PR)
3) 11, 6, 7, 8
GH Raise Felt better this week
Strength 1:
Squats @190# (75% plus)
BBG:
1. Max = 145# , EMOM @ 130#
2. Max,= 195# 200# clean but fail on the jerk EMOM @ 175#
Strength 2: 6, 5, 4
Check
Check
1) HBBS @ 175#
2) Power Snatch – 115
Power Clean & Jerk – 150
3) 7, 5, 5, 5
HHBS @ 300#
BBG
1) 205# EMOM @ 185#
2) 245# EMOM @ 207#
Strength
1a) 10, 13, 12, 12
1b) Bodyweight
1c) 50#
Strength 1: 235
BBG: did not do*
Strength 2: 4 x 7; others done
*I workout over lunch period. Sometimes, due to length of TOW workout and my time constraints, I have to pick and choose what movements I’m going to do
S1: 265# (75% + 10#)
BBG:
1) 165# (PR) – EMOM 150#
2) 220# (PR) – EMOM 185#
S2:
7, 6, 7, 5
Green Band on GH Raises
65# Good Mornings
Squat: 345
Power Snatch: 195 (10# PR) – 175 for 90%
Power Clean & Jerk: 275 (Tied PR) – 235 for 85%
Smolov-185 (+5) No misses
P Snatch- 130 (Still down 5lbs from PR)
115 emom No misses
-PClean- 195 (5lbs down from my PR)
165 emom No misses
Strength 2-
STR – 225#
BBG – 175 PS, 160 EMOM 6/6
225 PC&J, 205 EMOM 6/6
Smolov – sets 1-4 @ 201.5#
Set 5 @ 207#
Sets 6 – 7 @ 212.5# — all felt great !
BBG
PWR snatch -157#
EMOM – 146# – made all 5
PWR clean – 201.5# – very happy about this
EMOM – 175# – made all 5
Strength 2
14,10,9,8
No GHD
Reverse hypers – 100#
Squats @ 198
Power snatch- 123, amrap@ 108
Power C&J – 153, amrap@ 128
Pull-ups – 10 (chin up), 6(pull up), 8 (chin up), 8 (chin up)
Gh raises @ 10 lbs
Russian DL @ 123
Squats @189
Power snatch 1rm 133, emom 5/5 120
Power clean + push jerk 155, emom 5/5 140
Strength: pull-ups 8,6,6,5
Ghetto ghr, ghetto reverse hypers w/ band
Smolov – (off 280#) 220
Power Snatch 1rm – 140#, EMOM – 5/5 130#
Power C+J – 185#, EMOM 5/5 155#
Pull-ups – 10, 9, 9, 8
Good mornings 4×10
Strength 1
335-335-345-345-355-355-365
BBG
Power Snatch #225
EMOM 5/5 #185
Power CnJ #255
EMOM 5/5 #225
Strenght 2
Pull-ups 8-8-8
GHD raise 4×10
RDL #135 4×20
STRENGTH #1:
7×5 @ 75% + 10 (285#)
BBG:
Power Snatch 205# – EMOM 5/5 @ 185#
Power C&J 235# – EMOM 5/5 @ 205#
STRENGTH #2:
PU: 15, 12, 10, 9
Homemade GH Raise 4×10
Jumping Good Mornings 4×20
I had to modify my workout and did my squats with yesterday’s template.
CURSE YOU! The GH Raise sucked!
This is the first time I did the drill remotely correct. I used a hanging band to perform strict reps as prescribed.
I am so happy with my squats. These are my best ever. Why did I ever waste so much energy on LBBS!
Thanks for reading!
Marc
Sent from my iPhone
MFS: 5-6-5
Knees screaming. Taking a day off of the squat cycle.
Strength:
Deadlift: 4×405, 3x5x315
WOD: 12 Min AMRAP
-10 Box Jumps; 22”
-12 Ring Rows
-14 Ab Mat Sit-ups
8 rounds, 10 BJ, 12 RR, 4 SU
Strength 1
7X5 @ 240#(up 10lbs)
BBG
Power Snatch 185#(10lb PR)
6/6 @ 165#
Power C&J 205#(5lb PR)
6/6 @ 175#
Strength 2
1a) 9,8,8,7
1b) done
1c) subbed GM @ 95# done
Smolov –
295 (+15)
Bbg –
1) 220/200
2) 250/210
Str 2 –
A) 10 – 10 – 10 – 8
B) bodyweight
C) 70# Fat Bar RDL
Strength 1) 260 (+5)
BBG– PS 175 EMOM@ 160
PC/J 240 EMOM @ 215
Strength 2) 11 10 11 10 done and done
Str – 7x5x80kg – done pretty easy – that’s +2,5kg
BBG –
PS – 50kg – emotm – 45kg done, shoulders really bad
PC+J – 70kg – emotm – 60kg done, shoulders horrible!
Str – 8-7-7-7, shoulders almost fell apart! normally I could do 12-15 every round easily
done and done, lower back and hamstrings almost exploded!!!
MFS – 4-9-2
one week behind and on a slightly different rest day management, resting Wednesday and Saturday. squats are pretty easy, will raise more optimistically next week, shoulders are totally fried. not looking forward to the OH walking lunges tomorrow.
(Thursday July 4)
Str 1) 230#
BBG Snatch – 155 / 140
BBG C&J – 215 / 185
Str 2, 1a) 9, 7, 6, 7
bw=78.7kg
Str 1: 7x5x140kg (10kg over last week)
bbg 1) 89kg; 5x1x80
bbg 2) 111kg; 5x1x94
Str 2):
1a) 8/6/4/4
1b) good (not strict tempo, just getting reps)
1c) good (with 15kg bumper)
Strength 1: 195#
BBG:
1) Max 125#, EMOM 110#
2) Max 175#, EMOM 150#
Strength 2
1a) 8, 6, 5, 6
1b) done
1c) 125# RDL
Smolov: 7×5 @ 230
4X10 Strict Tempo GH Raise
HBBS – 215
1a) 155/140 EMOM
1b) 215/195 EMOM
1a) 14, 12, 11, 11
1b) GHR progression
1c) BW reverse hyper, don’t have machine
Smolov) FS 7×5 @187.5
BBG
1)145 155(F)
2)205 215(F) (15lbs under PR)