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.
Love the new site layout. Appreciate all you do for us out here.
Is there a way to sign up for email notifications without leaving a comment?
exactly
Yes. I have the same question.
+1
Awesome news! Can’t wait to start. Spencer is the man and I’m sure the programming will be great.
5X4 clean pulls?
Google/YouTube that shit man!
Haha. I’m asking if its supposed to be 5 sets since there’s 5 sets of PP
+1
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.
Candy!
What is D1 and D2 for?
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.
Nice like the new lay out.
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!
The thread this comment is going to produce will be outstanding
+1
do it as written, it’ll put some hair on your chest. “the only easy day was yesterday”
you could always try zumba. or jazzercise perhaps
Rudy, I think you should post Liza’s and my photo in response now… Definitely appropriate.
Have you tried Prancercise?
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.
Try outlawcrossfit.com, its his regular class programming
Love the new site
5 sec work: 1 sec rest?
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.
thanks man. i was just going to go work to rest haha i know others are glad i asked
Using the phrase “more LESS” never confused anyone.
Great Work
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!
That will be hard tomorrow with conditioning :/
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.
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
so badly did i wish my gym had some jerk boxes!!!!!
Is anyone else having trouble with an RSS feed for the new blog? What should I be using?
Really fuckin nice brand new site.
I can’t get enough of this f-ing site
Great Layout
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.
3 sets or 5 sets on 4a & 4b ?
The new layout is awesome
185 3-position clean
EMOM at 155
Backsquat:
155,175,195,205
FS:120,140
Sled:650m
Love the new layout!
M/27/5’11″/170#/NorCal
BBG
1) 190#
2) 245#
3) 265#
4a) 290#
4b)220#
Conditioning
11.9 to 12.6
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.
1
Great new site
This Josh Auer guy is just too hot.
Haha, fan #2
BBG
1) 80 kg
2) 120 kg
3) 100 kg
4a) 145 kg
Conditioning
tabata double unders = 200 (total)
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
1) 105kg
2) 125kg, missed the 3rd rep @ 130kg
3) 140kg
4a) 160kg
4b) 100kg
Cond) between 14-16sec
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
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)
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
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
1) Snatch 145#
2) Clean 214#
3) Jerk 195#
4a) Clean 255#
4b) BN Press 160#
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
1) 215, 225×2
2) 285
3) 265
4a) 355
4b) 225
C) Row 10x100m, 1′ rest (16.8-17.8s)
#TheOutlawWayAfghanistan
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
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
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
Hope your daughter heals up man
39M/188#
BBG:
1)105#, still working on form
2)185#
3)185#
4a)245#
4b)165#
con: this afternoon
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???
Must be that time of the month huh?
:0)
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.
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.
Awesome new site.
BBG:
1) 80Kg (ish)
2) 90Kg
3) 110Kg
4a) Skipped (Sorry Spencer, hand tear)
4b) 75Kg
Cond:
15:xx-17:xx, got faster
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
3. 235 PR
4a. 280
4b. 185 so sweaty
Sprints: Done
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
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
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.
Conditioning:
18-17-15-15-16-16-17-16-16-16
1.) 185#
2.) 255#
3.) 225#
4a.) off of 265#
4b.) 185#
Conditioning
Done
Snatch- 175#
Cleans- 205#
Jerks- 185#
Sprints- done
I recently lifted at a meet with Josh. The dude is stellar.
Thanks bro, good to see ya on here!
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
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.
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
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
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
Your stupid forum.
Check
+1
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.
BBG
1. 185#
2. 235#
3. 225# without blocks
4a. 305#
4b. 165, 185, 195, 195, 195
Conditioning
Fastest- 11.18
Slowest- 12.28
1) 185
2) 245
3) 245
4a) 275
4b) 215
Cond – Complete
3RM PS: 135
3RM PC: 195
3RM Jerk: 215
Clean high pulls:275 (could have cleaned it 😀 )
Behind the neck Push Press: 185
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
Congrats mate…sick site!
BBG:
1) 155#
2) 225#
3) 225#
4a) 300#
4b) 185#
Conditioning:
Sucked
BBG:
1) 70kg
2) 90kg
3) 85kg
4a) 110kg
4b) 70kg
Conditioning:
skipped, no time + tired
BBG
1. 225 no straps
2. 285
3. 295
4a. 410 that felt heavy
4b. 255
Con
– Done
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 🙂
P.Snt: 205#
P.Cln: 245#
Jerk: 270#
ClnPulls: 320#
BHNPP: 220#
Cond. :14,:12,:12,:13,:12, :14, :16,:16, :14, :14; FML
1: 145
2: 185
3: 180
4a: 245
4b: 135,140,155,160, shoulder started hurting didn’t do last set
Cond: 11-14secs
bbg
1)195
2)270
3)265
4a)320
4b)185,205,220,230f3/5
cond
felt fast
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
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
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
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
1) 120
2) 165
3 155 UB no boxes
4a)160 -135-135
4b)105-115-125-130-135
cond. btw 13-15sec
BBG:
1) 155# (165#- 2/3)
2) 215# (225# -1/3)
3) 205#
4a) 275# (heavy)
4b) 175#x5
WOD- +/- 12.5s/100m
Super cool. Looking forward the Oly program…
-TheDouche
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
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
BBG on hold for now, sprained wrist bad.
Conditioning:
12.2-13.6
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
1) 175
2) 245, 255 (f on 3rd rep)
3) 205
4a) 305 across
4b) 155, 165, 175, 185, 185
cond: done
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)
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.
1) 130#
2) 165# (10# under 3rm ub)
3) 165# off racks
4a. skipped
4b. 125-135-135-140-140#
Cond: 13-14 secs
BBG
1) 60 – 85kg
2) 80 – 105kg
3) 90 – 120kg
4a) 135kg
4b) 80kg
COND
– Skipped due to work.. dohh!
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
1. 175#
2. 235#
3. 255#
4a. 285#
4b. 185# 200# 210# 220# 225#
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
1. 155
2. 195
Ran out of time for everything else
250# Behind the Neck Push Press (Snatch Grip). 185# BW
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
1. 75 KG(PR)
2. 105 KG(PR)
3. 115 KG(PR)
Sprints completed…
1) 135#
2) 215#
3) 205# (No blocks)
4a) 245#
4b) Up to 165#
Conditioning: Average 12.20
BBG
1. 180
2. 235
3. 250 Power Jerks
4a. 300
B. 215
Conditioning
Done not timed
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
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!
1. 115#, 1×120#
2. 155#, 1×165# (PR is 170#)
3. 160#
4a. 190#
4b. 115#x1, 120#x4
Conditioning: Done
1) 130#
2) 185#
3) 145#
4a) 225#
4b) 135#
CND
was gangsta
Gotta build jerk boxes!
+1, same here.
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)
BBG:
1) 180
2) 240
3) 240
STRENGTH:
a) 295
b) 185
COND:
Done…around 12-14secs each time
1) 165#
2) 235#
3) 175#
4a) 235#
4b) 135#
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
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
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.
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
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
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)
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.
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
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
BBG:
1) 160
2) 185, 190(2)
3) 205 (rack)
4a) 255
4b) 165×2, 175×3
Conditioning:
14.3-16.9
1. 175 30#PR
2. 225 not a PR
3. 225 PR, 2 reps at 245
4a.295
4b. 175
sprints: 15-17″
1) 60kg
2) 75kg; 80×2
3) 185#
4a) off of 92.5
4b) 155,165,175,175#
Conditioning – done
(jerks done off rack)
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.
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
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.
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.
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.
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.
….
1) 225
2) 305
3) 275
4a) 375
4b) 185
Cond – between 15-16 seconds
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.
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
BBG:
1) 195 lbs
2) 275 lbs
3) 275 lbs
4a) 365 lbs
4b) 205 lbs across
Conditioning:
Done
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)
Bbg:
1) 110# failed on 3rd @ 115
2) 145
3) 155 off rack
4a) 182
4b) 95 across
Cond-done
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
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
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
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!
It should be right at the bottom of the post. Are you on the mobile version?
1) 50kg
2) 70kg
3) 70kg
4a) 82.5kg
4b) 50kg
Conditioning maintained 15-16 seconds
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
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
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.
1) 145#
2) 205#
3) 195#
4a) 225#
4b) 135#
Skipped Conditioning
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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…
BBG1: 145#.
BBG2: 195#
BBG3: 185#
4a. 255#
4b. 95, 115, 135, 155#
Conditioning: done. 14sec fastest
1) 165 #
2) 225 #
3) 235 #
4a) 225 #
4b) 185#
Cond got through 5 and pulled right hamstring. time to rest
cond: averaged 17 sec
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
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
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
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.
Power snatch 3 UB 130lbs
Power Clean 3 UB 165
Split Jerk 3×185, surprised myself on that one!
F/134lbs
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
1) 120 ran out of time
2) 175
3) 165 – just happy no unexplained pain
4- no time
Cond- done
1) 135
2) 170
3) no pulls
4) 185
BBG:
1. 115*3
2. 170*3
3. 165
4. a. 186
b. hurt shoulder no btn
Sprints- average 19.5
BBG:
1) 220 lbs
2) 255 lbs
3) 260 lbs
4a) 320 lbs
4b) 205 lbs
Conditioning:
Done
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
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.
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…
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
1) 140#
2) 205# (ugly)
http://www.youtube.com/watch?v=C0Y_RcyyzqM
4a) 2X 250#
4b) 135, 155
Cond – 12.11 – 12.96, average 12.55
BBG
1) 115#
2) 175#
3) 175#
4a) 230
4b) DNF, should was tweaked
Conditioning: Row- 0:20 per 100m