Matt Hathcock – 365# Front Squat Triple:
Caleb Williams (final max before Nationals) – 164kg Clean & Jerk (miss):
WOD 130722:
BBG
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.
Conditioning
5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest
Yes!! the burpee box jump and c2b combo! Cannot wait to attack this tomorrow.
Side note: heading to austin for my younger brother’s heart surgery. Any outlaw friendly boxes in the area?
When will you be in Austin?
8am on monday boss
Red/Black gym in Austin. Coach Michael Winchester. http://coachwinchester.wordpress.com/
Which programming is to be followed for the Arnold method you spoke of yesterday ? BBG ?
read the text!
M/27/5’11″/170#/NorCal
1) 190#
2) 170# 3/3
3a) 270# felt f-ing solid!
3b) 245#
Conditioning
124 reps Rx
Looking for a good outlaw friendly gym in NorCal.. I’m in the east bay area any suggestions?
I don’t know Matt. I have my own equipment at my house, plus I am a coach at CrossFit Willow Glen in the South Bay. I am able to train with the way because we have separate O-lifting area and our gym has expanded. Try to find a gym that would accommodate you for being a competitor. I would email the owners of different gyms. CrossFit One World and CrossFit Oakland are legit, but I don’t know if they are Outlaw friendly. I hope this was somewhat useful. I kind of went off…
When using percentages do you guys go off your training max or off your true max?
Totally asking a dickpunch question but, I assume bent over rows are referring to a Pendlay row?
A bent over row would be a bent over row, a pendlay row would be a pendlay row.
Those two are different movements. You have to pull to your hip in the bent over row.
Pendlay row is its own movement. “Bent over row” is a bent over row.
Any Outlaw friendly gyms in LA? Heading out for the games and don’t want to miss any programming.
It would be cool if there was a gym that would let abunch of the people following the way come in and train together at the games that is
glad to be back!! Hips are just about healed, just gotta breakdown that scar tissue, mobility today and snatch warm up, then back to the goodness! Been a month and a half!!!
1) 50kg
2) 45kg
3a) 80kg
3b) 45-47.5kg
Conditioner 121 total reps (pull-ups not c2b, working on butterfly technique)
1)128
2)115lbs
3a)215lbs
3b)135lbs
Wod-120 reps
BBG
1) 80 kg
2) 64 kg
3b)105 kg
Conditioning: 151 reps pullups,20kg p.p and 20″ box
1) 85#
2) 75#
3a) 195#
3b) 185#
Conditioning:
101 reps
50# dumbbell
BBG
1) 3RM Pause Snatch: 175# (no fails)
2) 3X3 Pause Snatch: 160# (no fails)
3a) 5X2 Snatch First Pull: 275#
3b) 5×5 Bent Over Row: 205#
Conditioning: 96 reps (70# DB’s)
BBG
1) Worked up to 175. Failed 195
2) 160 No Fails
3a) Worked up to 275
3b) Worked up to 205
Cond – 96ish Lost Count
1) 185lb
2) 165lb no misses
3a) 255lb
3b) 185lb
Cond – different
1) 185
2)165
3a)305lb
3b)205
Cond: 133 rx
BBG
1) 60 kg
2) 55 kg
3) 110 kg
4) 95 kg
Conditioning (Broken Timer)
5 Rounds
10 Push Press 60 kg
10 sec rest
10 C2B Pullups
10 sec rest
10 Burpees Box Jump 30″
10 sec rest
BBG.
145
130
No misses
Strength
175
175
Conditioning: Done. No one to count reps.
BBG:
1) 145#
2) 135#
3a) 215#
3b) 215#
Should have gone heavier on both these… got lazy and didnt change weight
MetCon:
140 reps w/ 1.5 pood KB
-snatch @185
-3sets @165, no misses
-snatch 1st pull @255 (really heavy)
-BOR @185
MetCon- different
39M/188#
2) 115#
3a) 225#/275/315/315/315
3b) 225#/225/225/225/225
Con: 127 (24″ box)
BBG:
1) 165
2) 160
3a) 265
3b) 175
Conditioning:
141 Reps (no 60 lb. db, used 53 lb. kb)
1) 85
2) 77,5
3a) 125
3b) 72,5
Conditioning
128 reps Rx
BBG
1) 3RM Pause Snatch: 135#
2) 3X3 Pause Snatch: 120#
3a) 5X2 Snatch First Pull: 245#
3b) 5×5 Bent Over Row: 205#
Conditioning: 107 reps (50# DB’s)
BBG
1.) 185#
2.) 165#
Strength
1.) 255#
2.) 185#
Conditioning
30, 25, 22, 23, 22
122 total ( used 62# kb )
M/19/190
1) 160
2) 145
strength
1) 265
2) 185
cond 93 just about every movement I hate was in this. closest I’ve been to puking
BBG:
1) 170 #
2) 155 #
Strength:
1: 255 #
2) 235 #
Conditioning:
150 RX
BBG:
1) 145#
2) 130#
3a) 185# / 185# / 190# / 205# / 215#
3b) 185# / 190# / 195# / 205# / 210#
Conditioning:
22, 20, 20, 19, 24 — 105 reps
20 yo/ 175lbs / Outlaw 4 months
BBG:
1)145
2)135
3a)205
3b) 155
Conditioning: 125rx (kb)
BBG:
1. 185#
2. 170#
3a. 245# 265# 275# 280# 280#
3b. 185# 185# 195# 205# 205#
Conditioning:
135 reps (24kg KB)
M/17/155#
BBG:
1) 155#
2) 135#
3a) 225#
3b) 185#
Conditioning: 137 reps
BBG:
155, didn’t go any higher because form was getting ugly. Weight was easy.
135 3×3
3a. 225
3b. 185-205-205-205-205
Conditioning in PM.
140 on 3×3. My bad.
BBG
1) 155
2) 135
3a) 215
3b) 195
Cond.
21,21,22,21,21
Total 106 / 115#barbell for pp
1) 215# (I got 1 @ 225# but didnt think I could get 3 in a row)
2. 192.5#
3) 315#
4) 275
Conditioning : 110-120?
BBG
Bench 6X6 @ 130#
Strength
Reverse Hyper 3X10
Cond.
138 Reps
I’m rehabing a back injury. First outlaw workout in a month.
BBG:
1. 105#
2. 95#
3a. 160#
3b. 115#
Cond:
99…
This always happens to me. In the words of Jared Chamberlin…I got 99 problems and a no rep chest to bar is one.
BBG 1) 90kg 2) 80kg 3)120kgx2 130kg x3 4) 90kgx3 95kgx2
Cond 129 Rx
BBG:
1. 125#
2. 110#
3a. 205#
3b. 175#
Cond:
108 – PP w/ 120# BB
BBG: 15min; 195 w/ 3sec for 3
3×3 @175; no misses
a)5×2 @275
b)5×5 @205
Cond: 139 Rx’d
BBG
1) 85# (started losing form so stopped here)
2) 75#
3a) 145, 165, 165, 165, 165#
3b) 75, 85, 85, 90, 95#
Conditioning:
77 reps Rx
1) 120 , 125 (2)
2) 105 no misses
3a)185
3b) 165
Cond. 45lb DB 101 reps
1) 185# 3/3
2) 165# 9/9
3a) 275 got easier as the sets went on
3b) 275 x2 225 x 3 new movement for me. Fatigued quickly.
Conditioning:
116 reps (2 x 53#kb subbed for dumbell)
for conditioning I wasn’t sure if 1 arm db push press or 2 arm. So I went with 2 arm and only had kettle bells so did 53# two arm bdp press.
1) 90 kg
2) 80 kg
3a) 110 kg
3b) 90 kg
no conditioning, still smoked from the performance camp this weekend
BBG:
1) 135 (failed twice on 145)
2) 120
3a) 235
3b) 185
Conditioning: did not do, ran out of time
bbg
1)205, 2@215
2)185
3a)later
3b)later
cond
made up Friday’s squats/fs/bench
3a)245 #hammys
3b)245
1) hit 115# (hit 2 at 120#)
2) no misses at 105#
3a) 160#
3b) 125#
Conditioning: 112 reps Rx, figured out my C2B butterfly’s today. Not where I want them to be but better than that dam kip 🙂
BBG:
1) 155#
2) 140# (no misses)
3a) 225#
3b) 185#
WOD- 150 Reps (heaviest DB 55#)
In the last week I’ve added 10 lbs on the hbbs (375), 10 lbs on snatch (225), and shaved 24 seconds off Fran (2:54). Thanks for everything, the smolov really worked wonders!
1) 65 kg
2) 59 kg
3a) 75 kg
3b) 75 kg
Conditioning:
96 reps (2×28 kg KB, didn’t have DB)
snatches 165
90% 150
first pull 235
bent rows 215
con 110 total, 24,23,21,21,21
kept my butterfly on the c2bpu for the first 2 or 3 rounds. its getting better
BBG
1)185
2)@165
3a)4@255
3b)4@255
COND
121 with 50# DB as there are no 60#
BBG
1)60kg
2)60kg – 1 miss, but most of them were more powersnatch than squat snatch
3a)100kg
3b)100kg
COND
119 – 17.5kg DB per hand – this wod was a real killer for me, can’t remember the last time I had such a hard wod (might have been the heat too)
1) 255 – PR for a triple snatch of any kind.
2) 225 – no misses
3a) 315
3b) 185
Conditioning – 169
1) 185#
2) 165#
3a) 265
3b) 205
Cond: 108 reps (55# DB)
BBG
1) & 2) worked on keeping external rotation with shoulders. Tweaked left rotator cuff
3a) 185
3b) 185
Conditioning
141
1) 130#
2) 120#
3a) 195#
3b) 145#
Cond: 131 reps (35# DB)
1) 175×3, 185×2 (Both PRs)
2) 155, only 1 stupid miss
3a) 215, focusing on form
3b) 185
Conditioning: 89 Reps RX, DB push presses are the bane of my existence
Laying off over head stuff till MRI Friday for possible labrum tear
3 A) 185, 225×2, 245, 265
B) 185×2, 205×3
Cond: did GHDs/supine rows/burpee box jumps 30in
135reps
BBG:
1.) 200 ~ 83%
2.) 180 ~ 3/3
3a.) 245, 255, 260, 265, 265
3b.) 185, 205, 205, 210, 205
Conditioning:
Total 133
37 25 25 22 24
BBG:
1) 135#
2) 120#
3a) later
3b) later
Conditioning:
140 Reps Rx
BBG:
1) 155
2) Complete @ 140
3a) 225, 235, 235, 245, 245
3b) 225, 235, 235, 245, 245
Conditioning: 124 reps RX
1.165
2.145
3a.245
3b.185
Cond. A whole bunch
BBG
1. 200
2. 180
3a. 260-280
3b. 205
Conditioning
139 *135LB Push Press
BBG:
1). 175#
2). 165# – no misses
STRENGTH:
1a). 255#
1b). 205
COND:
around 135 reps
1st workout with a barbell in over a week, it’s good to have one again!
BBG:
1) 145#
2) 130
3a) 185, 215, 235, 275, 285
3b) 125, 135, 145, 155, 155
Cond: 122 reps
95# barbell, reg. pull-ups, 30″ box
BBG.
1) 185#
2) 165#
3a) 255#
3b) 225#
Conditioning.
134 Reps
With 70# DB’s
1.Snatch: 230…. 250 for 1.
2. 205
3a. 295
3b. 275
147
BBG:
1) 155# failed 165#
2) 140#
3a) up to 235
3b) 185#
Protecting a tired back today
Conditioning: 120ish
1.) 185
2.) 165
3a) 225 for all sets…only weight that allowed for proper form
3b) 225, 235, 245 for last 3 sets
Cond. 122 rx
1) 205.
Hit 225 and felt knife in hammy during second rep. FML
2) 185 no fails
3a) 275
3b) 185
No cond.
2/2/5
Left hammy is jacked. Fuck….
Had the fighter aircrew PT test right before so that made this workout, we’ll say interesting.
Snatch – 195, 175
Snatch pull – 275
Conditioning – 147. Had to use 50s because nothing else available.
BBG:
1) 160 (UB)
2) 145
3a) 225
3b) 150, 145×4
Conditioning:
*120#PP/Strict pullups
110 reps
BBG
1) 135#
2) 125#
3a) 225#
3b) 155#
Conditioning
Lost count
1) 115# (weak)
2) 100# (no misses)
3a) 215#
3b) 205#
Conditioning: 103 reps
1) 95-115-135f-125f
2) 105
3a) 185-195-205-215-225
3b) 135-145-150×3
Cond. 112 total
BBG:
1) 125#
2) 115#
3a) 205, 205, 205, 225, 235#
3b) 205, 205, 205, 225, 235#
C: DND
BBG
1) 175
2) 160
3a) 225
3b) 205
Conditioning- 110 total
28, 18, 21, 22, 21
BBG:
1) 145#….failed 155# 2nd rep
2) 130# 3/3
3a) 225/245/255/255/255#
3b) 175/165/165/165/165#
C: 45+54+38 = 137 (52.5# DBs)
1) 155#
2)138# no misses
3a)225-245#x4
3b)135×2-155×3
Conditioning= 104rx’d
M/F/S 2/1/1
26/167#/M/CenEast
2/2/2
3RM Pause Sn: 145#
3×3 @ 90%: 130# 3/3
5×2 1st Pull: 185×2; 195×2; 205×1
5×5 BOR: 185×2; 195×2; 205×1
Conditioning:
1: 10/10/8 (hand ripped during C2B’s so switched from butterfly to kipping)
2: 8/7/6
3: 9/7/6
4: 8/7/6
5: 8/8/7
Total: 115 Rx (43 PP; 39 C2B; 33 BBJ)
1) 170lb oh ya felt good today.
2) 150lb. Failed the last rep on the last set.
3a) 225, 235, 245, 255, 255
3b) 225, 235, 245, 245, 245
Conditioning:
115 reps Rx’d.
BBG
1)215,235,245F,245F
2)210
3a)315
3b)225
Con
140 reps
1)185#
2)165#
3a) 275, 275, 295, 295, 295
3b) 225, 225, 225, 225, 225
Conditioning
115 reps
Snatch : 113 (missed the third rep at 123 2x
Snatch work done at 103
2a) worked up to 173
2b) worked up to 113
Conditioning: 107 reps- CTB are getting better.
1) 65kg
2) 60kg
3a) 100kg sets across
3b) 90kg sets across
Conditioning
did a 10 min AMRAP of
10 db push press (40#)
10 c2b
10 Burpee box jumps
total reps: 110
made up hatch squats from the other day, hbbs, fs
then pause snatch 185lb, 90% at 165%
first pull 285
bor 205
wod:
153
40,33,29,26,25
1 210
2 190
3a 285
3b 255
Cond – 125
Bbg: 1)180lbs
2)165lbs
3a) 265lbs
3b)225lbs
Conditioning: lost count after second round
BBG:
1) 95, 115, 135 (failed on third pull), 135#
2) 120#
3a) 235#
3b) 185# (Used straps on both, could have done more weight)
Conditioning:
15, 12, 10, 10, 12 (used 45#)
7, 4, 5, 5, 5
6, 4, 4, 3, 5
Total: 107
1. 155
2. 140 3/3 on the triples
3a. 235×1, 205×4
3b. 185
METCON-
131 totals reps- subbed strict deficit HSPU for push press. Spine feeling super weird, feels stuck and tired
bbg
1) 115#
2) 3×3 100#
3a) 185-205-215-225-25
3b) 95-115-125-135-145
conditioning:
100-110 reps 45# dumbells and ring pullups
1. 185#
2. 165#
3a. 235#
3b. 185#
Cond. 107 (75# no 60#)
1) 125#
2) 110#
3a) 195#
3b) 195#
CND
125 reps 45# db
1) 155lbs
2) 135lbs
3a) 215lbs
3b) 155lbsx2 165lbsx3
Conditioning
( first three rounds with 60lbs DB then dropped to 50lbs)
125 reps
BBG
1) 3RM Pause Snatch: 100#
2) 3X3 Pause Snatch: 90#
3a) 5X2 Snatch First Pull: 95#
3b) 5×5 Bent Over Row: 95#
Conditioning: 127 (16kg KB)
1)145#
2)130#
3a)215
3b)135#
Conditioning total reps: 100
BBG: 1.stopped at 205
2. 185×3
strength: 1a 5X2@315
1b. 5×5@225
conditioning: 144rx
also
5-4-3-2-1
DL 315
MU
5-4-3-2-1
CJ 225
HSPU
5-4-3-2-1
snatch 135
burpee bar hop
13:39
BBG
1) Pause Snatch (3sec. pause below knee)– 195
2) 3×3@90%from above– 175
3a)245
3b) 185
CONDITIONING
131 reps
BBG
1) Pause Snatch (3sec. pause below knee)– 115
2) 3×3@90%from above– 105
3a)150
3b) 95
CONDITIONING
130-ish reps, subbed HSPU for Push Press (6′ tall, need gymnasty work)
1) 185#
2) 165#
3a) 225, 235, 245×3
3b) 145×5
Conditioning
136
1: 65kg, had 70kg ripped hands
2. 58kg
3a) 90kg
3b) 60kg
Conditioning 135 (24kg kettlebell)
1) Missed 175 twice, so 165
2) 150# all three good
3a) 225, 245, 255, 265, 270
3b) 185, 205 for next 4 sets
Conditioning
124 total reps
1) 160#
2) 145#
3a) 255
3b) 205
—-
77 reps… ugh
7/20
BBG; 1)135#, 2)185#
Strength; 1)1X10@215, 1X8@235, 1X8@250, 1X8@270, 2a)1×5@170, 1×5@180, 2×5@195, 2b)4×8@165 (off the ground, threw out my bench after shoulder surgery)
7/22
BBG; 1)155#, 2)140#, 3a)1×2@205, 4×2@245 3b)5×5@205
No BBG work- injuries
Conditioning:
121
Sssoooooo close to a butterfly C2B
1) 205
2) 185
3a) 275
3b) 225
C) 154
#TheOutlawWayAfghanistan
1) 155 x 3 no misses – 165 x 1
2) 145 -3 x 3 no misses
3a) 185, 225, 245, 275, 275
3b) 225, 225, 225, 245, 245
C) RX – 98 Reps
1) 110lb
2) 100lb
3a) 175
3b) 155
C) (16 and 24kg kettlebells, switching every round) 82
BBG: 175
1) 1/3 @155, dropped to 135 no misses
2a) 225
2b) 245
Cond: 107 reps
1)115-125#
2)110#
3a)205#
3b)135#
Cond)93 reps
#TheOutlawWayAfghanistan
Conditioning: 135 reps used 120 barbell no 60lb dumbells. Strength tonight
Strength
1.185
2) 165
3a) 225, 235, 245, 255, 265
3b) 225,225,235,245,255
BBG:
1) 115# Triple
2) 115# – 115# – 115#
3a) 225# – 245# – 245# – 245# – 245#
3b) 165# – 205# – 215# – 225# – 225#
Conditioning: 102 Reps.
No 60# DBs. Used 50#s.
Would have had 109 but had to shit on the last set of burpee box-jumps. (I got 7 reps on every preceding round).
BBG
1) 190 – 195×2
2) 175
3a) 285
3b) 245
COND
96
24 kg kettle bells
BBG:
1) 85# (started to lose form so stopped here)
2) 75#
3a) 145, 165, 165, 165, 165#
3b)75, 85,85, 90, 95#
Conditioning:
77 reps
BBG :
3 RM Pause Snatch : 175#
3×3 @ 155#
3a) 275#
3b) 225#
Conditioning :
97 reps w/ 50# DB’s.
BBG-
3RM pause snatch – 40kg
3×3 pause snatch 90% – 35kg
5×2 snatch first pull – 60-70-75-75-75kg
5×5 pendlay row 65-70-70-65-60
Cond: 94 reps w/ 2x15kg dumbbells
MFS – 332
so motivated after all this games action!
1) 105# – Kept it pretty light because I’m viciously sore.
3a) 135, 155, 185, 205, 225
Cond – 110 reps w/40# DBs
BBG- 1) 160
2) 145
3a) 245
3b) 155
Cond- 161 Reps
1) 105
2) 95
3a) 185
3b) 185
Conditioning-
5 rounds for reps of:
20 sec. ME DB Push Press 60/40#- 10,8,10,8,9
10 sec. Rest
20 sec. ME C2B Pull-ups- 10,10,8,9,7
10 sec. Rest
20 sec. ME Burpee Box Jumps 30/24″- 4,4,4,4,5
10 sec. Rest