130717

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With the new site, comes new additions to the program. We have been asked many times about adding an exclusively Weightlifting template to the site, and have decided that this is the right time.

Beginning next week the Outlaw Barbell powered by The Arnold Method template will be live. Basically, the first part of the Outlaw BB template will be used for The Outlaw Way daily workouts. The second part will be for those of you who are leaning towards competitive Weightlifting, and want to use a program focused more on preparation for meets. The Outlaw Barbell workouts will be designed to broken down into two sessions per day, and will follow the same squat and strength cycles that The Outlaw Way follows. Spencer will be writing a detailed introduction post to begin next week, and will be explaining what meets and times the template is meant to peak for.

There is no right or wrong answer to which template you should use. If your aspirations are for the sport of fitness, then you should unquestionably continue to follow The Outlaw Way. If you have wondered how you would do as a Weightlifter, and would like to dedicate some time to pursuing the sport, then this is your opportunity to follow a program that is dedicated to Weightlifting exclusively.

For a guy that weighs 170#, and doesn’t own a pair of shorts to cover up his “man-stockings”, Josh Auer is a pretty good lifter. Technique, boys and girls—I could watch him lift all day, if he had some clothes on.

Josh Auer – 230# 3-Position Snatch (failed High-Hang):

WOD 130717

BBG

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep)
4a) 3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.
4b) 5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

10X100m Sprints

Rest (approximately) 5:1

*If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.

207 thoughts on “130717”

  3. Awesome news! Can’t wait to start. Spencer is the man and I’m sure the programming will be great.

    • I’m guessing as is typical on Wednesdays it’s actually suppose to be 4×3 and 4×5 of those movements. Doing a set of 4 clean pulls is strange. 3 makes more sense. 5×4 btn push press same thing. Doing 5 makes more sense.

    • Just do work brah. Coach is all hopped up on pain meds….cut him some slack.

      • Thanks, I see its fixed now. I was a little confused. Loving the new format though.

  8. Hi! Will there be any other additions except weightlifting one? Maybe sort of light version, for the ones who’re just starting, and not pursuing going to the Games? Thanks. The new web site is great!

    • do it as written, it’ll put some hair on your chest. “the only easy day was yesterday”

      • Rudy, I think you should post Liza’s and my photo in response now… Definitely appropriate.

    • Jack, I’m not certain, but I imagine you could do a Maybe sort of light version, you know, for the ones who’re just starting, and not pursuing to go the the games. Yeah I know it sounds crazy, but maybe just do a sort of light version. Good luck.

    • Ding ding ding we have a winner for 1st person to ask what the work to rest ratio means. 5:1 rest to work in this case. So if you are Usain Bolt and you knock out the 100m runs in 10 seconds you would then rest for 50 seconds before the next one.

  12. Hi! Will there be any other additions to the program except Weightlifting one? Maybe for someone who’s just starting, and not pursuing going to the Games, sort of light version? Rudy wrote something about it a month or so ago. Thanks!

  14. my hips are getting a liiiiitle better. have an appointment soon with the orthopedics on them and physical therapy soon. my broken finger is healing good, still hurts to grip bars… so i give myself two to four weeks, depending how my hips are doing, and i will fully be back in the game… been a rough month but gotta keep my head up

    • Forcing yourself to rest and actually heal will save yourself the heartache of re-injuring yourself. Sounds like a great time to work deficit HSPUs with Klokov. Stay Focused my man, best of luck.

      • will do! what im also gonna start doing is just a light 20 minute row. is that good? or should i not even do that. it doesnt hurt to do it, only when i row hard and fully extend at the hips

        • I’m no doctor. Just saw a lot of guys in college beg the trainers and coaches to come back early for a dual or a tournament only to re-injure themselves. I would consult the doctor you’ve been seeing and follow his advice. He might not want you to do anything which is going to inflame the injury. Main point: listen to the Doc. He went to college for like 37 years.

  15. Amazing new website look. Thanks for all you do coach! Look forward to the hatch sequence… Like I look forward to putting a camp fire out with my face. Gonna be some good gains though

  17. Is anyone else having trouble with an RSS feed for the new blog? What should I be using?

  21. shit is awesome. found outlaw about a month ago. its a wealth of like-minded awesomeness. what you do is awesome. you don’t hear that ever i’m sure. And the owl. I never thought of an owl as badass until Outlaw. love it. don’t mean to kiss ass but I was at a box for 3 years then I had to quit and have been in garage for about 2 months getting back on track. Outlaw tracking has been a saving grace. thanks.

  24. 185 3-position clean
    EMOM at 155
    Backsquat:
    155,175,195,205
    FS:120,140
    Sled:650m

  27. what exactley does “Max UB triple in 10 minutes” mean? I know UB stands for Unbroken, but do I perform my max 3 times without failure? and I have 10 mins to do that? if that’s the case, then why am I doing my max 3 times…doesnt that mean that its not my max? I’m really new at this…

    • Josh,
      “Establish a Max UB triple in 10 minutes ” means you will establish a maximum weight you are capable of lifting 3 times in a row. Most likely this will be a lower weight than you 1-rep-max because it shows how much you can lift in one go. A 3-rep-max will be a different weight because you must lift the amount 3 separate times.

  31. BBG
    1) 80 kg
    2) 120 kg
    3) 100 kg
    4a) 145 kg
    Conditioning
    tabata double unders = 200 (total)

  32. 1.145-165
    2. 185-205 tired
    3. 185-225 no boxes had to catch
    4a. 225
    4b. 155-195

    Sprints done
    Last work out in Guam, back to America and shitty gyms for a month then moving down to southern MD. Anyone have some experience with the gyms from Waldorf MD down to Pax River. Thanks

  33. 1) 105kg
    2) 125kg, missed the 3rd rep @ 130kg
    3) 140kg
    4a) 160kg
    4b) 100kg

    Cond) between 14-16sec

  34. BBG

    1) Power Snatch: Max UB Triple: 185
    2) Power Clean: Max UB Triple: 245
    3) Jerk From Rack: Max Triple: 245
    4a) 3X4 Clean Pull from Hang: 315
    4b) 5X4 Behind Neck Push Press: 215

    Conditioning: 10X100m Sprints: Done

    (4a was nasty from hang at 110%)

    • BBG

      1) Power Snatch: Max UB Triple: 135
      2) Power Clean: Max UB Triple: 175
      3) Jerk From Rack: Max Triple: 155
      4a) 3X4 Clean Pull from Hang: 195
      4b) 5X4 Behind Neck Push Press: 145

      Conditioning: 10X100m Sprints: Done

  35. BBG..
    1) Power Snatch – 90kg (PR)
    2) Power Clean – 110kg (=PR)
    3) Jerk From Rack – 110kg
    4a) 4×3 Clean Pull from Hang – 142kg
    4b) 4×3 BTN Push Press – 90kg x2, 95kg x2

    Conditioning..
    10 x 250m Row
    1:00min rest
    (Forgot runners lol)

  36. 1) snatch- 155 (185 fail)
    2) clean- 205
    3) 245 (265 fail)
    4a) 245 (couldn’t even pick up 110%, used 30# under max, max275)
    4b) 135-165-185 (wasn’t heavy enough)
    Conditioning
    -in the evening

  37. 1) Snatch – 185lb
    2) Clean – 255lb (missed third rep on 275)
    3) Jerk – 255lb

    4a) 330lb. This felt edge-of-impossible heavy
    4b) 135-165-185 (first time doing this)

    Cond – Later

  39. M/35/6’0″/175#/CF Bluegrass
    BBG:
    1) 145# Failed on 3rd attempt 155#
    2) 200# Failed on 3rd attempt 205#
    3) 205# Arms were flaming/fire
    4a) 245#Arms still on fire
    4b) 175#

    Cond – 10/10 (14-16 sec) 1 thru 6
    (15-20 sec) 7 thru 10

  40. 1) 215, 225×2
    2) 285
    3) 265
    4a) 355
    4b) 225
    C) Row 10x100m, 1′ rest (16.8-17.8s)

  41. BBG
    1) 70kg
    2) 80kg 90×2
    3) 90 kg
    4)
    A 110kg
    B 70 kg

    Conditioning
    Row 10x100m
    20-20-19-19-19-19-18-18-18-18 sec

  42. Power Snatch: 185×3, 195×2
    Power Clean : 245×3
    Jerk: 265
    4a) didn’t do, short on time
    4b) 205. Felt like a puss here. 225 should have been no problem

    Conditioning: done. Felt slow after all of the squats and sled dragging yesterday

    #TheOutlawWayIowa
    #NotAsCoolAsTheOutlawWayAfghanistan

  43. Brett
    Today felt horrible,ran through workouts for comp last night.Anyways

    Snatch-135 horrible
    Clean-205
    Jerk-185 which is what I push pressed for five last week,no blocks at 205 missed 3rd
    Pulls-275
    Presses-175
    In other news my daughter was diagnosed with cancer on 04/29/2013,she is 3.On 07/20/2013 in Hoover,AL we are having a competition in her honor called Charlies Angels. I know its short notice but I couldnt post on old site. Here is a link to registration if anyone is interested we have 91 athletes and there is a snatch ladder. http://www.charliesangelscf.com, hope this plug is ok

  44. 39M/188#
    BBG:
    1)105#, still working on form
    2)185#
    3)185#
    4a)245#
    4b)165#
    con: this afternoon

  45. I do not usually post but today I asked one simple question. I did not check the Notify of follow-up comments box but I’m still getting every fucking response. I want to be notified of the workouts by email but I do not want to see every fucking comment known to man… how do I make this stop besides un-following the site???

  47. BBG:
    1. 165#
    2. 215#
    3. 185# No blocks so worked split form
    4. a. 265# w/straps
    b. 165# Not heavy enough. Should have done more

    Conditioning:
    No time. At this rate, I’ll just biding my time until the ‘Arnold Way’ is available. If I can’t do it Adipowers, it probably doesn’t need done.

  48. BBG:
    1. 100#
    2. 135#
    3. 135#
    4. a. 175# no straps, bare hands, tough thumbs
    b. 115# in 4 sets, 125# in final
    Sprints: Check. Did in neighborhood. Around 22 seconds each one.

  50. BBG:
    1) 80Kg (ish)
    2) 90Kg
    3) 110Kg
    4a) Skipped (Sorry Spencer, hand tear)
    4b) 75Kg

    Cond:
    15:xx-17:xx, got faster

  51. 1. 165 PR
    2. 215 PR , 225 for a PR double
    Been scaling back and reallllly working on maintaining solid technique at heavy-ish weights. It’s paying off.
    Rest later

  52. Pwr Snatch:120# (failed on 3rd at 125)
    Pwr Clean: 175# (failed on 3rd at 180)
    Jerk: 165# (failed on 3rd at 175)

    Push Press @ 125
    Hang Clean Pull @ 215

    Conditoning: just trying to keep up with Dan on all 10, so FAST

  53. 1) Power Snatch: Max UB Triple: 155#
    2) Power Clean: Max UB Triple: 225#
    3) Jerk From Rack: Max Triple: 215#
    4a) 3X4 Clean Pull from Hang: 275#
    4b) 5X4 Behind Neck Press: 175#

    Conditioning: 10X100m Sprints: Completed

  54. BBG:
    1) 135#
    2) 185#; (195# failed on 2nd w/ 2 attempts)
    3) 195#
    4a) 245# w/ straps
    4b) 145# – 145# – 155# – 165#

    Conditioning:
    Tomorrow Morning w/ other active rest.

  55. 1.) 185#
    2.) 255#
    3.) 225#
    4a.) off of 265#
    4b.) 185#
    Conditioning
    Done

  58. 1) 115 – 125 – 135 – 145
    2) Skipped after a lot of elbow pain
    3) 135 – 185 – 205
    4a) 245 for all 5
    4b) 155 – 165 – 165 – 165 – 155

    Cond tomorrow, ran out of time

  59. Felt Dead today, Left shin starting to get shin splint. Think strained a little on tire drag. Thank you for not making me squat below parallel. Need Rest Day.

    1) 155#
    2) 205# (225#- failed third rep)
    3) got up to 205# and called this. Using stands and the floor at the base gym is slightly slanted. just messing up my muscle memory.
    4a) 275# Felt more like a hang shrug than a Clean Pull
    4b) 185#

    Conditioning: Did 5, shin killing, got on rower.

  60. Snatch: 225
    Clean: 265
    Jerk: 295
    Clean Pull: 325
    Press: 255
    Conditioning: 11.2 fastest. 12.8 Slowest
    Felt heavy but powerful. 1st 60m felt good

  61. BBG
    1) 150 (failed third lift at 155 twice due to grip)
    2) 225
    3) 195
    4a) 245
    4b) 135
    Cond.
    Avg 15sec per 100m

  62. goddamn where’d all these people come from.

    1) 155. PR though…
    2) 190, failed 3rd at 205.
    3) 215, from rack
    4a) 255
    4b) 185-195×3-205

    10×100 done, did not time

  63. BBG:
    1. 110# for 3 115# for one
    2. 145#
    3. 160#
    4a. 180#
    4b. 120#

    Cond:
    All around 14 did it in a group, was just a couple steps behind ger every time. May not be good, but felt good.

  64. BBG
    1. 185#
    2. 235#
    3. 225# without blocks
    4a. 305#
    4b. 165, 185, 195, 195, 195
    Conditioning
    Fastest- 11.18
    Slowest- 12.28

  65. 1) 185
    2) 245
    3) 245
    4a) 275
    4b) 215

    Cond – Complete

  66. 3RM PS: 135
    3RM PC: 195
    3RM Jerk: 215
    Clean high pulls:275 (could have cleaned it 😀 )
    Behind the neck Push Press: 185

  67. M/35/152#
    BBG
    (Reps done touch and go,no dropping the bar)
    1.110
    2.135
    3.130
    4a.4×3 156
    4b.110

    Conditioning
    Did 6 x 100m sprints ( treadmill ) 90sec rest

  70. BBG:
    1) 70kg
    2) 90kg
    3) 85kg
    4a) 110kg
    4b) 70kg

    Conditioning:
    skipped, no time + tired

  71. BBG
    1. 225 no straps
    2. 285
    3. 295
    4a. 410 that felt heavy
    4b. 255

    Con
    – Done

  72. WOD 130717
    BBG

    1) Power Snatch: Find Max UB Triple in 10 min.

    105# (-10# from 1RM power snatch)

    2) Power Clean: Find Max UB Triple in 10 min.

    145# (-20# from 1RM power clean)

    3) Jerk From Rack: Find Max Triple in 10 min.

    165# (match 1RM split jerk). That felt as hell for lower back.

    4a) 4X3 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.

    190# all the way. First two sets were heavy, last two felt that I could actually han clean it.

    4b)4X5 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.
    115/125/130/135. Should have gone heavier :/

    Conditioning

    10X100m Sprints

    Rest (approximately) 5:1

    *If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.

    Later 🙂

  73. P.Snt: 205#
    P.Cln: 245#
    Jerk: 270#

    ClnPulls: 320#
    BHNPP: 220#

    Cond. :14,:12,:12,:13,:12, :14, :16,:16, :14, :14; FML

  74. 1: 145
    2: 185
    3: 180
    4a: 245
    4b: 135,140,155,160, shoulder started hurting didn’t do last set

    Cond: 11-14secs

  76. 1) PS 90 kg
    2) PC 112,5 kg
    3) Jerk 100 kg (tight neck, shoulders and ellbows)
    4a) 130 kg
    4b) 90-90-92,5-92,5-95 kg

    Cond) ~12-13 sec ; 1:00 – 1:10 approx. Rest

  77. BBG:
    1.) 195 ~ 81%
    2.) 230 ~ 82%
    3.) 240 ~ 87%
    4a.)255 ~ didn’t read closely did 110% of Power Clean triple from above
    4b.)190, 200, 210, 220x2f, 215

    Conditioning:
    All around 12-14sec

  78. BBG:
    1.) 195 ~ 81%
    2.) 230 ~ 82%
    3.) 240 ~ 87%
    4a.)255 ~ didn’t read closely did 110% of Power Clean from above
    4b.)190, 200, 210, 220x2f, 215

    Conditioning:
    All around 12-14sec

  79. 33/6’4/210 first go round with Outlaw program
    1) 145- snatch biggest weakness
    2) 225- pretty happy since just squat cleaned 225 first time Bach in early March
    3) 205 UB no re-rack, caught on chest
    4a) 275
    4b) 155-another weak movement

    Condo: 5 100m shuttle run with 5:1, raining 3 days straight so had to do gym sprints

  80. 1) 120
    2) 165
    3 155 UB no boxes
    4a)160 -135-135
    4b)105-115-125-130-135
    cond. btw 13-15sec

  81. BBG:
    1) 155# (165#- 2/3)
    2) 215# (225# -1/3)
    3) 205#
    4a) 275# (heavy)
    4b) 175#x5
    WOD- +/- 12.5s/100m

  83. BBG
    1) 62,5 kg
    2) 87,5 kg
    3) 80 kg
    4a) 110 kg
    4b) 65 kg – 67.5 kg – 70 kg – 72,5 kg – 75 kg

  84. 1) resting left shoulder injury
    2) 225
    3) resting left shoulder injury
    4a) 275
    4b) resting left shoulder injury

    Conditioning

    10X100m Sprints
    14—14.4—13.7—14.2—13.7—14.9—13.7—14.9—14.4—14.4

  86. 1) 135
    2) 205
    3) 185
    4a) 225
    4b) 135/155/165/185/185
    5) 13.9/14.4/14.5/15/14.9/14.5/14.4 /14.5/14.5/14

  87. 1) 175
    2) 245, 255 (f on 3rd rep)
    3) 205
    4a) 305 across
    4b) 155, 165, 175, 185, 185
    cond: done

  88. 1) 90# (failed on 3rd rep at 95#)
    2) 125# (failed on 2nd rep at 135#)
    3) 120# (felt like I could do more but ran out of time)
    4a) 170#
    4b) 105, 115, 125 (fail on 4th), 115, 125 (failed on 4th and jerked twice)

    Conditioning:

    ~25 sec or less each sprint (had to do a there-and-back sprint using parking spaces as a measurement since no track)

  89. BBG
    1) 195
    2) 235
    3) 225
    4a) 3@325
    4b) 185/205/3@225

    COND
    18×2
    16
    17×7
    Definitely not a fan of running. Legs felt like lead afterwards.

  90. 1) 130#
    2) 165# (10# under 3rm ub)
    3) 165# off racks
    4a. skipped
    4b. 125-135-135-140-140#

  91. BBG
    1) 60 – 85kg
    2) 80 – 105kg
    3) 90 – 120kg
    4a) 135kg
    4b) 80kg

    COND
    – Skipped due to work.. dohh!

  92. 1) power snatch 3×52.5kg
    2) power clean 3×67.5kg
    3) jerk 3x70kg
    4a) clean pull 5×4 @82.5kg
    4b) behind neck pp 5×4 @55kg

    10xsprints : Done

  94. 1) 205#
    2) 255#
    3) 255#
    4a) 330# heavyasfuck more of a shrug/pull
    4b) 185×1 205×4

    1) 14sec
    2) 15sec
    3) 15sec
    4) 14sec
    5) 15sec
    6) 15sec
    7) 14sec
    8) 14sec
    9) 15sec
    10) 14sec

  97. power snatch 130
    power clean 165
    push jerk 165
    made up front squats from yesterday off of 200#
    conditioning:
    subbed 2 mile run 14:20

  99. 1) 135#
    2) 215#
    3) 205# (No blocks)
    4a) 245#
    4b) Up to 165#

    Conditioning: Average 12.20

  100. BBG
    1. 180
    2. 235
    3. 250 Power Jerks
    4a. 300
    B. 215
    Conditioning
    Done not timed

  101. 1) Power Snatch: Max UB Triple: 175
    2) Power Clean: Max UB Triple: 235
    3) Jerk From Rack: Max Triple: 255
    4a) 3X4 Clean Pull from Hang: 285 (workin with 2 other guys so just kept the same weight as them)
    4b) 5X4 Behind Neck Push Press: 215 heaviest completed set

    Conditioning: 10X100m Sprints: Done

    THANK GOD FOR THURSDAY

  102. PWR Snatches @ 210
    PWR Cleans @ 255 (260 for two. Went into full squat on third rep, still stood up of course)
    Jerks (blocks thank god) @ 300
    BTN PP @ 215
    Clean pulls @ 335

    Sprints at local track tonight.

    Oh hello rest day, holler at your boy!

  103. 1. 115#, 1×120#
    2. 155#, 1×165# (PR is 170#)
    3. 160#
    4a. 190#
    4b. 115#x1, 120#x4
    Conditioning: Done

  106. BBG
    1) 145# (failed 3rd @ 150#)
    2) 195#
    3) 185# (from rack…. man I need to build those boxes)
    4a) 215#
    4b) 145/145/150/155/155#

    Cond.
    10X100m completed (ran 100m at the top of every 2:00 min and rest the rest of the 2:00 min)

  107. BBG:
    1) 180
    2) 240
    3) 240

    STRENGTH:
    a) 295
    b) 185

    COND:
    Done…around 12-14secs each time

  109. Power snatch – 185 (had 195 but hand slipped on 3rd rep barely)
    Power clean – 275 (might be a problem when I power clean for a triple more than I squat clean)
    Clean pull – 305
    Jerk – 265
    Behind head press – 225
    Run – 15, 7 @ 12, 14, 13

  110. 1) 175#, 185×2 almost!
    2) 235#
    3) did not do for shoulder issues
    4a) 275#
    4b) 135# stayed light for shoulder

    Condin

    11-13sec

  111. 26/166#/M/CenEast

    3/4/4 (9 hour drive back fromTN…only thing in stomach was a double egg McMuffin…yeahhhh!!!)

    PSn UBx3: 135#
    PCln UBx3: 195#
    Jerk UBx3: 210#

    Clean pull: 255# off of 230# max. Done.
    BTNPP: 135; 150; 160; 170; 185×3 – 4th failed on lockout

    Conditioning: Done. Avg. time was 11 seconds.

  112. 1.) Power Snatch 235
    2.) Power Clean 275
    3.) Push Jerk 335
    4a.) Clean Pulls 375
    4b.) BtN Push Press 255, 265, 275, 275

    Conditioning
    – Done

  113. 1.) Power Snatch 125
    2.) Power Clean 205
    3.) Push Jerk 205
    4a.) Clean Pulls 255
    4b.) BtN Push Press 155, 160, 165, 175

    Conditioning
    – Done

  114. 1)135#
    2)195#
    3)225#
    4a)225#
    4b)165#

    Conditioning:
    14 min AMRAP
    2 wall walks
    10 DB Snatches @55#
    20 air squats
    VO(292 reps)

  115. 1) 165
    2) 230
    3) 215
    Did 4×3 and 4×5 respectively here:
    4a) 290
    4b) 155, 165, 185, 185

    Cond: did 6x100m sprints and called it. Low back was fried and I didn’t want to blow anything out.

  116. Cond at work today; 1/2 mi run, 5 100+yd hill sprints, 1/2 mi run back
    1, 145#
    2, 205#
    3, No jerk boxes, Jerk.
    4a, 275#
    4b, 165#
    M/33/5’8″/176
    West Laf, IN

  117. BBG:
    1) 155
    2) 225
    3) 205 from rack
    4a) complete 275
    4b) up to 175
    Conditioning:
    Complete 14s-15s on 1:30-2:00 rest

  118. BBG:
    1) 160
    2) 185, 190(2)
    3) 205 (rack)
    4a) 255
    4b) 165×2, 175×3

    Conditioning:
    14.3-16.9

  119. 1. 175 30#PR
    2. 225 not a PR
    3. 225 PR, 2 reps at 245
    4a.295
    4b. 175
    sprints: 15-17″

  120. 1) 60kg
    2) 75kg; 80×2
    3) 185#
    4a) off of 92.5
    4b) 155,165,175,175#
    Conditioning – done

  121. 1) 175
    2) 225
    3) 225
    4a) 275
    4b) 155/165/175/185/95

    Conditioning: Completed, started off well through 6, 7-9 difficult, 10 right hamstring tightness. Did this after 3 pos snatch with class then back to lifts; was luggage from there on out.

  122. 1) 135#
    2) 185#
    3) 195#
    4a) 250#
    4b) 135, 155, 175, 185, 195(f)
    Cond:
    17, 17, 15, 16, 16, 16, 16, 16, 15, 16
    M/37/5’9″/182

  123. 1) 135lbs
    2) 195lbs
    3) 205lbs
    4a) 285
    4b) 135×5
    conditioning:
    average between 13-15 seconds, i was running with a stop watch so i didn’t have all of them exzact, still got a really good workout.

  124. 1) 195 200×2
    Third rep of 200 caught low.
    2) 245. Way high.
    3) 265. Need to get blocks. 280×1
    4a) 330
    4b) 205

    Cond: fastest 12.8 slowest 14.1. Most mid 13’s.

    6/3/3

    Wrecked after today. Felt good going into it. Ice bath now.

  125. 1) 105#
    2) 140# (just missed the 3rd rep at 150#)
    3) 155# (off the rack)
    4a) 165#
    4b) 1 set at 125
    Cond: 6×100. Had to cut it short. All bw 14 and 15 s.

    Question for a noob. Face punch me if necessary. On the unbroken snatches and cleans, are the touch and go, or just unbroken meaning no dropping the bar, regripping, etc?

    • They are not touch and go unless stated as touch and go. Unbroken just means 3 in a row with no rest. If it was UB Hang there would be no dropping the bar.

  126. 1) 200#
    2) 275#
    3) 255#
    4a) 355#
    4b) 185#
    Conditioning:
    Ran each 100 between 14.5-17.5s with 60 sec rest between sprints.

  129. BBG:
    1) 165lbs
    2) 225lbs
    3) 205lbs
    4a) 195lbs
    4b) 175lbs

    Conditioning:
    Substitute sprints for air-dyne 300 fy (266cal). First time on this bad boy.

  130. 1) 125, failed third on 130
    2) 170, failed third at 180
    3) 185, failed third at 195
    4a) 220
    4b) 135, 145 through
    Cond
    15
    16
    14
    16
    13
    14
    14
    14
    13
    14

  131. BBG:
    1) 195 lbs
    2) 275 lbs
    3) 275 lbs
    4a) 365 lbs
    4b) 205 lbs across

    Conditioning:
    Done

  132. BBG
    1)195 (straps)
    2) 245 (255×2)
    3) 275 (no blocks)
    4a) 335
    4b) 205,205,215
    CONDITIONING
    10x100mSprint
    Average-15.4 sec (1:15rest)

  133. Bbg:
    1) 110# failed on 3rd @ 115
    2) 145
    3) 155 off rack
    4a) 182
    4b) 95 across
    Cond-done

  134. 1) 180#
    2) 225#
    3) 245#
    4a) didn’t do
    4b) 155, 165,185, 190
    conditioning:
    did it. don’t have the times but it was still brutal. excited for a rest day

  135. BBG
    1) 185 – big PR, old power snatch 1rm was 185 and hit it for three UB today
    2) 235 (PR) – hit 245 x2 which is also a PR
    3) 205 no blocks, could have went higher but gym was closing

    doing the rest tomorrow

    • did 5 x 100m sprints today in the 105 degree heat.. brutal.. fastest 12.5, slowest 13.8

  136. 1) 138
    2) im retarded and completely forgot this part of the workout
    3) 145, feel like i coulda gone higher but reracking the weight HURT. (off the rack no blocks)
    4a) 120,125,130,135,140
    4b) had to drop weight on these, wasnt really getting a good pull.

    skipped cond, defeated from yesterday, really tired

  137. 1: 75kg
    2: 90kg
    3: 97kg
    4a) 120kg
    b) 60kg
    5: 10rnds 100m row.

    Rudy, is there are faster way to find this comment box without scrolling? In the WordPress site this was up the top. Great programming, great gains, bulletproof!

  138. 1) 50kg
    2) 70kg
    3) 70kg
    4a) 82.5kg
    4b) 50kg
    Conditioning maintained 15-16 seconds

  139. 1) 60 kg
    2) 95 kg
    3) 90 kg
    4a) 120 kg
    4b) 70-85 kg

    Conditioning:
    10×100 m Row Sprint
    17.4-17.8

  140. BBG:
    1) 105×3; got 110×1 twice but failed rep 2,3 at power snatch
    2) 140×3; got 145×2- failed #3
    3) 130×3
    4) 3×4- #170
    5) 5×4- 105;110; 115 x3

    Conditioning:
    stayed between 12-14 sec for all sprints

  141. BBG:
    1) 145#; jumped to 155# and couldn’t get 3rd one
    2) 210#
    3) 205#
    4a) 3×4 – #275
    4b) 155-165-175x-170-170

    Sprints: Def less than 100m on “track” I set up, 10-11 sec each. Did 11.

  143. Pingback: Heels Down, Shoulders Tall | Glory

  144. 1) Power Snatch: 175 (PR)
    2) Power Clean: 245
    3) Jerk From Rack: 235 (PR)
    4a) 3X4 Clean Pull from Hang: 265
    4b) 5X4 Behind-the-Neck Push Press – 185 (PR), but now realize that I can crush these. 185 was light, and on this movement I focus on form, and not loading weight. Time to start pushing this…

  145. BBG1: 145#.
    BBG2: 195#
    BBG3: 185#

    4a. 255#
    4b. 95, 115, 135, 155#

    Conditioning: done. 14sec fastest

  146. 1) 165 #
    2) 225 #
    3) 235 #
    4a) 225 #
    4b) 185#

    Cond got through 5 and pulled right hamstring. time to rest

  148. BBG:
    1) Power Snatch: 150
    2) Power Clean: stopped after wu set. Right arm hurt
    3) 4a) 4b) Did not do due to above

    Conditioning: Ran on 60m field so ran 100m using 50m shuttles.
    17, 18, 17, 17, 17, 17, 17, 18, 17, 17, 17

  149. Power Snatch: 175
    Wrist was feeling very painful so I skipped the cleans. It only seems to hurt during cleans.
    No Jerk

    275 clean pulls
    185-185-195-205 BTN Push Press

  150. snatches 145
    cleans 215
    jerks 210
    5×4 clean pulls/260
    5×4 btn push press/185,195,195,205,205Failed last rep

    sprints- done

    • 1. 185
      2. 245
      3. 245
      4a. 175
      4b. 205

      Conditioning:
      15-20 on, 90 Sec rest

  151. 1) 165#, previous 1 rep power snatch
    2) 205#, meh
    3) 225, PR (Really need jerk boxes, had more in the tank)
    4a) 280
    4b) 180, another PR

    Conditioning: Done in 99 degree heat. Sucked.

  152. Power snatch 3 UB 130lbs
    Power Clean 3 UB 165
    Split Jerk 3×185, surprised myself on that one!
    F/134lbs

  153. 1. 175
    2. 245
    3. worked on form…let’s pretend I used a lot of weight
    4a. 305 only last set was from hang pos. because I don’t pay attention
    4b. 185 shoulder still a little sore

    conditioning:
    13.4/13.8/13.4/13.6/14.2/14.1/14.1/14.4/15.0/14.5
    gradually built up to about 85% percent and that left my hip flexors and hamstrings toasted. 90-120 sec rest however long it took me to walk back to the starting line on the track

  154. 1) 120 ran out of time

    2) 175

    3) 165 – just happy no unexplained pain

    4- no time

    Cond- done

  156. BBG:
    1. 115*3
    2. 170*3
    3. 165
    4. a. 186
    b. hurt shoulder no btn
    Sprints- average 19.5

  157. BBG:
    1) 220 lbs
    2) 255 lbs
    3) 260 lbs
    4a) 320 lbs
    4b) 205 lbs

    Conditioning:
    Done

  158. 1) Up to 90KG
    2) Up to 120KG
    3) Up to 120KG from rack, no blocks
    4a) Based off of 140KG
    4b) Empty barbell for 15 reps. shoulder not playing ball

  159. 1 ) 175#
    2 ) 215#
    3 ) 225# from the rack.
    4a ) 315# Clean Pull
    4b ) 185# Behind the neck Push Press
    5 ) Slowest split : 22 secs. Fastest split : 18 secs.

  160. 1) 141LBS
    2) 209 LBS
    3) 231 LBS, missed 242 on the third jerk…
    4a) 270 LBS hope I was doing this right
    4b) 1×3 @176 LBS, forgot to do 4th, 1×4@ 154, 1×4@ 165, first time doing them, will probably go heavier next time
    Conditioning: Did it with the wife, 15 to 20 time frame…

  161. BBG-
    ub triple power snatch – 45kg
    ub triple power clean – 70kg
    ub triple rack jerk – 60kg

    3×4 clean pull from knee 87,5kg
    4×4 behind the neck push press 50-45-40-40kg

    MFS – 622

    • Cond: 12.2 – 13.3, first 8 all between 12.2 and 12.8, last two were too much

      MFS – 222

  163. BBG
    1) 115#
    2) 175#
    3) 175#
    4a) 230
    4b) DNF, should was tweaked

    Conditioning: Row- 0:20 per 100m

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