>Oh, ok Paul Estrada, we get it. You’re back from injury, grew your beard out, qualified for Nationals, and now you just wanted to remind everyone that you are Godzilla. Cool.
Paul Estrada – 315# Snatch + 5 Snatch Grip Push Presses:
Paul may be the Outlaw king of the Snatch (please tell me someone else is chuckling), and this is certainly one of the most impressive feats of strength we’ve ever seen here, but… Is it the MOST impressive?
This question, along with the fact that I had to do it anyway for the new site, led me to create the “Outlaw Feats of Strength” channel on our Vimeo account. I thought, since most of them are in the same place, that we should take a little poll on what is the all-time greatest Outlaw feat of strength. You can CLICK HERE to go to the Outlaw Feats of Strength page, and peruse some of the greatest lifts, complexes, and other craziness that we’ve ever posted. Most of the videos are on the page, but I’ll be adding more later. Also, to truly make things fair, you’d have to go to this young lady’s page and look at some of her work as well.
The grand prize for the video that gets the most votes, is absolutely nothing—they all probably already have plenty of our t-shirts and other stuff.
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. 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 3/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
3 rounds for time of:
25m Sled Drag (facing forward, i.e. running style) 135/90#
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)
I’m by no means one of those monsters and my beard is somewhat of a joke, but let me just say. I love this programming. I am having so much fun with the squats and am looking forward to every post to see what is the next workout.
Sadly I’m following a week behind, so I’ll have to wait a hole week for this WOD.
I have been thinking about following Outlaw and now I am. I looked back and noticed the smolov cycle started on June 27. I thought maybe that’s where I should start. Any suggestions?
Definitely start there, because before that we just finished a whole testing cycle, so otherwise you’d have to start 6 weeks or so before that when the testing cycle began. Just pick up from the Smolov cycle
I don’t know if it would be a good idea to start from the first week because i believe we are starting the “Hatch” program soon. But I am not 100% sure.
Start with today. There is plenty of squatting to go around.
I’m totally planning to load up the GT in our garage for those sled drags. No excuses!
@Ryan, Smolov is finishing this week, we are then doing a deload and max retest this next week after which we’re jumping into the hatch squat cycle. Best to jump on for next monday, have a slightly lighter intro week, and be caught up. Just my 2c.
That’s what I would do
Paul makes it look so easy!!Very impressive
are men and women supposed to use the same weight kb for this?
Nope. Updating now.
Rudy, why isn’t your elbow dislocation featured in the Feats of Strength?
oh good God Almighty
Dammit! I was gonna save that for the fail channel, but I think it’s the only one.
If that cat on ESPN can eat 70 hotdogs in 10 minutes, I can fight through the last two days of Russian madness…. ‘Merica
Thoughts of subbing sled pull?
I’m just going to push a truck 50m and have the KB in the bed. Have a good wod outside inthe rain.
Squats: 350# (up 25# from week 1)
my fav feat of strength still has to be tom’s 200 C&J
+1 loved the celebration, loved the calm fist bump even more
Paul makes me feel irrelevant.
Paul makes me feel like I want to be a better woman: clean dishes, cook large meals, tell him he has big muscles.
I’ll fold his socks and run his bath
I think you forgot making him sammiches. I’d make him a good sammich.
Cond) 9mins rxd sled weighed 25kg + 3 20kg plates
Squats: 130 kg!
80% + 5lb = 270
No time for conditioning stupid adult responsibilities 🙂
Squats: done at 255 (80%+20) could have gone heavier
COND: no sled, so flipped 600#+ tire for the 25m (not a good idea here) 27:48 in the gravel bitches!
no sled so i worked on weakness
press 2x5x50kg, + 3x50kg
push press 3x3x60kg
Come)11:34 16kg KB like the email said(I found out after I finished the email had an error FML)
you failed, do it again
I failed as well, did 30 burpees per round :
Strength: 340# (80% + 20#)
Strength : 305lb – +20 from week one
Cond: 12:58 – first round was under 3:00 then it turned to a shit show. Legs were just gone on the burpees
My back is super sore/hurting from too many GHD sit-ups on Wednesday. Anyone have any tips on healing it up quicker? It’s low back/hip area. I was wanting to start Smolov jr. But not like this.
What’s Paul’s body weight?
C) thanks to my good ole friend Zachary writing the WOD on the board using his email (not any more) we proceeded to do this with 16kg bell … first round in, I felt my ego telling me this is too light … Rudy would never have us use this weight but I continued. 10:18 later I go to plug the numbers into my phone and dammit … The weight was wrong. Ego said rest ten and do it again because you couldn’t post to the board having used 16kg with out shaming yourself. Second go 11.50.
Squat 345 – complete
Metcon 13:45 . Used vest probably would have been faster just to drag with straps. Instead of taking drag vest on and off. Or maybe I could just be less of a pussy and go harder. Watching a dude snatch the snatch push press for reps more then I can clean and jerk is very humbling and motivating as well. Nice work Godzilla beast!!!
No Smolov. Avoiding further injury.
Sub – Pushed 150# sled instead of pulling.
squats 335 (+25)
subbed 135# prowler push for sled
Cond 1602 110 sled/44kb
Is this total weight plus sled or added weight on sled
smolov: 125kg – back held up this time
cond: 16:40 (walked the sled forward, didn’t run)
Strength: 130 kg (+10 kg from week 1)
Cond: 13:17 (Sled Push – 85Kg/50′)
Cond- 12:10 rx
Smolov – 260
Conditioning – 13:40
Smolov: 335# (+20 from start)
1) HBBS 8×4@210# (+25# total). Last two sets were hard 🙂
2) conditioning : 11:13min. RX. Leg burner….
Smolov: 275# for 4 sets. then upped to 285# for last 4 sets. (285# is +30# from where I was finishing on week 1) It isn’t Paul Estrada but it’s certainly progress made for me. #coldWar
Cond. 15:17- No sled. used a woodway resistance treadmill. Not sure how it compared in difficulty. Seemed really tough to get it going and keep it going.
Broke KB Snatches into 5’s.
HBBS: 8×4 @ 375#; hit em all, 7 and 8 were a doozie, had to many adult beverages last night for the fourth, God Bless America!
Cond: 11:37 RX’d
Smolov: 200 (+25 total)
Smolov – 265# ( up #10 from last week and 15# from the first week )
Did Outlaw gym WOD modified. 32kg KB snatches weren’t fun…
365, 365, 375, 385, 395, 395, 405, 405
Est 16:30 (phone overheated mid way through)
conditioning: 10:50 ( subbed tire flip for sled)
Smolov: 235# (+10)
Conditioning: 11:23 (No sled in the globo gym, subbed 50 steps with treadmill turned off)
Smolov: failed set 1 because I didn’t warm up enough so I went back warmed up hit everything but sets 7 and 8 where I hit 3 reps. Used an open hand grip which helped immensely.. It felt like light squats with a press. Recovery from smolov is also feeling alot better. I haven’t added weight but I haven’t been destroyed the days after. Thanks coach I hate this (:
To the comments above^^ I also think this should be added to the feats of strength just for the PVC Explosion by Poppa
Hell yea! That shit got me hype! lol
Smalov @ 295#
305# (up 20# total)
HBBS: 95kg x4x8
8×4 @ 330# (290+20)
No belt, shoes, or wraps. Felt good up until set 7
9:08 Rx and UB
Sleds on rubber flooring suck.
CONDITIONING: N/A (NO SLED)
+10 from last week
1) 250# (+25 total)
Subbed tireflips and DB snatch for cond didn’t time.
I’ll really miss squatting this often, but I know our Hatch cycle will be enough to volume to entertain me. Looking forward to seeing if FS numbers improve.
Squats at 286 (80% + 15)
10 min ME Airdyne
Squat: 380 – accidentally did an extra set.
Conditioning – didn’t have the equipment so did a run + pushup couplet
Smolov 360# (+20)
HBBS 8×4 @ 87.5kg
WOD: 11:57 rx+/-. Only had 20m for the Sled Drag so I figured I would make up for it by using the sled weight for the guys (Rogue Sled 80lbs+135lbs).
Squats @315, no misses
MetCon: Done RX’d. Not timed
WOD- 12:48 Rx (subbed in sled push)
Strength: 265#, up 5# from last week
Cond: 18:07…Brutal in the mid-day sun
Smolov 132,5 kg (12,5 kg added total)
Cond: 10:01 (30kg sled + 60kg load) felt easy, disappointed that i didn’t hit it harder
8×4 @ 80%+
4×4 @ 290 (+25) 4×4 @ 295 (+30)
Smolov- started at 270 and felt great today so I moved up to 300. Made it through all sets. Up 45 pounds from week 1, which was a struggle.
4×4 @ 340 4×4 @ 345
subbed heavy tire for sled, tire was too heavy
Str – 255
Cond – 18 something
Squat: 280 ~ 80%+25#
9:18*accidentally did 25 Burpees each round ~ all else Rx
-tire sled+dirt driveway+heat index of 105 degrees made this quite grueling.
4@205, 3@210, 1@220
(Felt really good on this one, few little tweaks and more mobility work, should feel even better.)
-Subbed 250m row for sled pulls.
11:20 RX’d– 80# sled + 25kg added
Strength 8×4 290,295,300,305, 310×4
STR – 245#
Cond – 17:10. Alternated between pull/push of my riding lawn mower. Tough to pull it around corners so I opted for pushing them. Seriously considered riding it the full 25m each way.
Strength: Smolov @ 245# – felt great. Haven’t been lifting for all that long. Spent this cycle focusing on form and making sure to go ATG. Much more confident than 3 weeks ago, much better in the pocket. Looking forward to testing my 1RM again.
Conditioning: Homegym and not many long flat surfaces, also don’t have a sled yet and I only have a 45# and 60# kettlebell. I tried to get creative and still hit the “spirit” of the workout.
3rds with a 65# vest:
50m run uphill
50m run uphill
20kb snatches (10 each arm @ 60#)
Squats at 200 no misses. +20 over week one. Challenging but feeling good.
Did class wod
50 du, 100′ bear crawl, 25 jumping squats, 100′ beat crawl
16:29 I am the worst bear ever
Swam in the am. Not with Bert tho…..
Squats- 290 +20 from start.
No fails but some were ugly. Feeling pretty tore up. Hung over mostly.
195×3 (failed on third set on third rep, so really 195×2) 190×3 180×2
Got a sneak peak at the results of smolov jr… I thought those first 6 sets were at 175 and 170. Was really bummed because I wanted 180 (15 lbs more that my 1RM) but then realized I just suck at math and was doing 25/20 more pounds than I thought! Woohoo!
Conditioning wasn’t as amazing.. 17:45
Strength @ 200#
Strength: 290. Felt great!
Cond: Box WOD
HBBS 8×4 80% #175 (up #10 last week/ felt good)
25 m sled pull
25 m sled pull
30 KB Snatch (#35)
Had to sub sled pull- did band sprints with thick band and 200# dude pulling back
First time ever using the sled
Cond 15:38 🙁
210. Not bad!
AM – hungover/rest
PM – S&C
285 (+10% from week 1)
14:33 w/ 32kg swings
Sled ripped the sole off one of my shoes on the final round
1) smolnov 8×4@ 327
Brain shut off and did 25 burpees instead of 20
HBBS- 255×6 (+15), 260×1 (+20), 265×1 (+25)
Walked with sled instead of ran and had a turn-around halfway
And doing this after squats…haha well played Roodles
Strength– Smolov 3/3- 335
Conditioning–no sled or KB
For time: with a 20#vest
Not sure of run length (roughly 50msplits)
1/4/4 (Did “The Sevens” yesterday)
260×2; 265×4; 260×2
Hand ripped as usual on the KBSn
Wod: 10:48 Rx
^My partner beat me 🙁 lol!!
Cond: 12:08 Rx
1) 255# complete
I rested too much between switching hands on the snatch the first two rounds
Met con: did gym met con
HBBS 7×4 275#
20 min AMRAP:
30 OH Lunges (35# plate)
10 thrusters (95#)
Total rounds: 4+30 OH lunges
Meant to put 8×4
8×4 1-5@ 310(+25) 6-8 @315(+30)
squats 8×4@355 thank god its almost over
HBBS: sets 1-2@ 275lbs (+15lbs), 3-4 275 (failed last reps on both), 5-6 270 (failed again 4th reps) sets 7-8 255(-5lbs) (fml) today was crappy i should kill it tomorrow
12:45 (distance was most likely more than 25 meters I only had a flimsy meter ruler thing)
a side note to this, alot of this weeks squats were prs like today so it has been hard to hit them for several sets
Conditioning – 9:58 rogue drag sled with 180#
Strength: 110kg across.
Conditioning: 14 minutes. A shit load of fun!
8×4 @ 80% + 15# (310)
squat- 225 (up 25 total)
conditioning- 12:40 ( turning the sled around was the worst part.)
Up to 275#
15:37. Outside in some steamy conditiond…
Greatest feat of strength: Madi Mansberger snatching 10# less than my max at 11 years younger than me… and a girl. Not to mention that there was a showing of teenaged girls wanting to support their friend in olympic weightlifting and do it themselves, which is putting high hopes for me getting my daughter into lifting
Ran out of time for Conditioning
Smolov at 275, +20 from week 1.
Squats: 325. +20lb from week 1.
Conditioner 15.10 rxd
1RM snatch – 205# (-20#)
1RM C&J – 265# (-30#)
HBBS 8×4 – 345# (tough today)
Smolov : 8×4 @ 310#
Conditioning : 14:05 RX’d.
Took way too long turning the sled around inside the box as the distance was limited.
HBBS at 255
Smolov @ 215#
Cond: 11:59 Rx
325 (plus 25 total)
Strength- 285 (+15)
Cond- did gyms wod. no sled.
HBBS: 6X4 @ 255#
Cond: No sled; tried to rig something up, but it wasn’t working out. Maybe with a bit more time another day I can come up with something. Eliminated the sled pulls.
3R of 20 burpees, 30 KB Snatch, 13:10.
First of all, if you are looking for a name for this WOD, call it: death by hipflexor!
HBBS: 8x4x90kg (+7,5kg) – super heavy!, but clean
Cond: 19:24, 64kg sled, a steal plate draged on loose gravel/tarmac, horror!, practically walked single steps from a dead stop, 24kg KB in the 35° Celsius heat in the middle of the sun!
Love this shit!
MFS – 241
HBBS – 235, 240, 245, 250, 255X4
Box was closed for 4th of July weekend…had no other options to do the metcon
HBBS – 185lb
Conditioning: replaced sled pulls with overhead walking lunges with a 45lb plate. 31:00.