2013 Games – Day 1, check in:
WOD 130723:
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
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 Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
Strength
1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.
2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.
Conditioning
15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.
that it is against that human rights there! 20 burpees every 3 minutes?!
Got to have different jersey each year to increase profit margin!
*Loved* this vid… cld we have an update each day?! During the day on FB? So much fun! (PS Aren’t your numbers your ‘ranking’ going in? Eg Garry Jones is No 602 – in 60+ age group, ranked 2nd. Elite youngsters’ numbers start with 0)
What’s a good substitute for sled drag?
Just do pull-ups!
Ball drag.
15:00 x ME UB Cock Punches
Or you know, google it.
HEHEHEHE that sounds fun….using google i mean
+1. Cock punches.
Whats a good sub for the sled drag?
Whats a good sub for the sled drag?
Are front squats supposed to be supersetted with something?
BBG
1) 65kg
2) 58kg
Strength
1) 51kg, 55kg, 60kg, 64kg, 68kg
2) 48kg, 56kg, 60kg, 60kg
Conditioner 600m
M/27/5’11″/170#/NorCal
BBG
1)235# no pop today whatsoever
2) 210#
Strength
1)210 – 230 – 245 – 265 – 280#
2)180 – 210 – 225 -225#
Conditioning
Subbed rowing. No sled
3235m
2 cleans + 1 jerk or 2 clean and jerks? Same Q for 3×3…
Clean & Jerk
Thanks
BBG
1) 130kg stayed light to take it easy on the hip
2) 120kg no misses. Didn’t wanna ask so I just did 3 sets of 3 pause cleans & 1 jerk.
Strength
1) 110/120/130/140/150kg little dizzy on last set
2) 100/115/125/125kg again a little dizzy on last set
Did yesterday’s conditioning as I was resting from a lifting meet on Sunday
140 reps rxd I just taped the extra 7kg on the 20kg dumbbells, seemed legit.
so who was expecting a half-marathon row?
1) 120 Kg
2) 96 Kg
Strength1) 100, 110, 120, 127.5, 136 Kg
2a)80Kg
1) 255
2) 235
1) 245-265-285-305-325
2) 225-250-275
C) 525m
#TheOutlawWayAfghanistan
BBG:
1) 185# (Failed on 2nd Attempt @205#)
2) 165# 3/3 (felt gd but the third rep was not easy)
Strength:
1*10 – 180#
1*8 – 195#
1*6 – 210#
1*6 – 225#
1*6 – 240#
Front Squats: felt good
1*5 – 135#
1*5 – 155#
1*5 – 170#
1*5 – 170#
Cond – 550M (burpees was not as aggressive)
BBG:
1) 205#
2) 165# (worked a little lighter than 90%)
Strength:
1) HBBS: 215, 225, 235, 245, 255
2) Didnt give myself enough time this morning
BBG
1) 2RM Pause Clean & Jerk @ 255#
2) 3X3 Pause Clean & Jerk @ 230#
Strength:
1) HBBS:
1X10@ 245
1X8@ 265
1X6@ 285
1X6@ 305
1X6@ 325
2a) Front Squat:
1X5@ 225 (+30)
1X5@ 245 (+25)
2X5@ 260 (+25)
Conditioning: 600m Total
BBG
1) 235
2) 210 No Fails
Strength
1) 220, 240, 255, 275, 295
2) 170, 200, 216
Cond – Later
2RM Pause Clean & Jerk: 235#
2X2 @ 210#
HBBS, 190, 205, 220, 225, 240, 255
Ran out of time, will do the rest later.
And its 3X3. Whoops
BBG: Didnt do. Giving my torn to shit hands a breather so they can heal. Driving me crazy
HBBS: 225×10, 240×8, 255×6, 275×6, 295×6
FS: 185×5, 205×5, 225×5 twice.
Front squats feel too easy, may need to bump up max
Sled Drag + Burpees – Done. Ouch
c+j 205
90% 185
was this murder on the hands/forearms for anybody else?
hbbs based off 405-barely got the last rep
fs based off 320
con- will do this evening. feeling kinda fried
Yes hands are totaled out, had to tape multiple fingers today.
con
subbed prowler push/140 for the sled
~350yards
BBG
1) 2RM Pause Clean & Jerk @ 185#
2) 3X3 Pause Clean & Jerk @ 165#
Strength:
1) HBBS:
1X10@ 245
1X8@ 265
1X6@ 285
1X6@ 305
1X6@ 325
2a) Front Squat:
1X5@ 135
1X5@ 155
2X5@ 185
Conditioning: 500m Total
1- 255#
2- 235#
1- 245/265/285/305/325
2- 215/250/275/275
Cond- comp
39M/188#
BBG: 135#/135/155
strength:
HBBS: 185#/205/225/235/250
front squat: 160#/185/205/205
cond: later
BBG:
1) 235#
2) 210# – attempted a 3rd rep but failed 2/3 times. I hope that was a typo.
Strength:
1) based on 300#
2) based on 300#
I’ve lowered my back squat weight to accomadate nerve pain.
Conditioning:
275m
Conditioning with 155#. Oops.
Very appreciative of this site guys. Always wanted to compete and never had a solid program to follow until the last few weeks of following Outlaw. Been PR’ing almost every week in some area and seeing large jumps in my oly movt’s. Keep it up and thanks again.
BBG
1) 215
2) 195
Strength
1) based on 335
2) based on 260
Conditioning
Sleds in use so did
8min AMRAP
10 hspu
10 ghd sit ups
30 double unders
3 rds + 4 hspu
bbg
1) 185 ( fuck)
2) 165
strength
based off of 305/250
conditioning:
no sled, did this for a sub.
50 burpees
15 min run with weighted vest
50 burpees
BBG:
1) 165#
2) hit all at 145#
STRENGTH: completed all as written
CONDITONING: 800 meters
1) 135 – 165 miss – 165
2) 3 sets at 165#
Strength
1) 205, 220, 235, 255, 270
2) 165, 190, 205, 205
Been having a ton of elbow pain in both elbows from cleaning, I think I’ve solved it though.
Ran out of time for conditioning, probably knock it out on the rest day Thursday.
BBG
1.) 175#
2.) 155#
STRENGTH
HBBS 1.) 175#
2.) 190#
3.) 205#
4.) 215#
5.) 230#
Front Squat 1.) 155#
2.) 175#
3.) 190#, 190#
could not do the CND instead did a 2k row
BBG:
1) 265#
2) 3×3 @ 238#
Strength
1) 275, 295, 318, 341, 365
2) 220, 255, 275, 275
Conditioning: No idea on total meters. Just walked in circles in the gym with burpees every 3 minutes
1) 255lb (failed 2nd jerk on 275 2x)
2) 235lb no fails
Str:
1) done off of 405
2) done off of 335
Cond – Later hopefully
Hi Coach, I was trying to view 130722 (forgot to post), and just wanted to let you know the view all posts button at the bottom of the page just takes you back to the top of the homepage. Figured i’d let you know, thanks for the amazing free programming btw! seeing pretty good noob gainz
+1
M/17/155#
BBG:
1) 195#
2) 175#
Strength:
HBBS) 190-205-220-235-250
FS) 160-190-200-200
Conditioning: No sled, so I subbed carrying 135# on my back around a track for distance with the burpees and all. About 500m total
BBG: 1) 265
2) 240
Strength:
10@300
8@325
6@350
6@375
6@400
No fails
No time for front squats
Conditioning: 335 meters
BBG: 225 (need lots of jerk practice)
3×3 @205 no misses
HBBS: based off 375
FS: based off 320
Cond: later
M/26/5’10”/170lbs/TX
BBG:
1) 225#, missed the second jerk on 235 twice
2) Done at 205, no misses
HBBS: 205, 220, 235, 255, 270 (PR)
FS: 165, 195, 210×2
825 meters in 95 degree heat, forgot to do the burpees (waa waa waa)
Any way there will Outlaw Gear for sale at the games??
So many noobs. These questions and replies are hilarious. Sub for sled drag..”pull-ups”. Lolololol.
Rudy telling that guy it’s good he can talk is a total dick move. Think he probably sees klokovs face on every foreigner now. Which he secretly likes.
If Tyminski wears regular clothes ever during the games I’ll be disappointed. Manpris, tanks, shades and speedos only. 2Pood needs to start producing “Danpris” real fucking soon. They’ll sell at least 8 pair.
BBG- 95kg – jerks felt really strong today, normally they’re hard
3×3 with 82.5kg
backsquats : all finished with prescribed weights
FSq : skipped, back started hurting – QL injury from couple of weeks ago
skipped conditioning, going to see what I can do tomorrow to catch up
bbg
1)265
2)240 one lift every 30 sec
str
1)245,265,290,310,330
2)200, 235, 250
cond
later
cond
just short of 500m
a longer rope on this sled is waaaaaayyyyyyyyyy worse than the shorter rope on the sled I used last week
BBG: resting injured right arm = no full C & J. Did 5 x 3 hang clean pulls @ 265
Strength:
1) 190-205-220-235-250
2) 150-175-190-190
Conditioning: later, ran out of time
BBG:
1.) 245 ~ 89%
2.) 220 ~ 9/9
Strength:
1.)190×10, 205×8, 220×6, 235×6, 250×6
2.) 180×5, 210×5, 225x5x5
Conditioning:
800m
BBG-
1-225#
2-205# no missiles
Back squat based off of 320#
Front squat based off of 275#
Death sled pull burpee misery complete.
BBG:
1) 225 – maybe a little more in the tank thank this, but still sore through the wrist/forearm. Cut it off there.
2) Done at 205
Strength:
1) 210-225-242-260-280
2) 190-220-235-235
Conditioning:
650-700 meters.
1) 245
2)225
strength off of 365 & 300
Conditioning: We only have 3 sleds w/harnesses, so we just decided to put all 7 outlaws on the Big Bob. I had to back out to snap a few pics.
BBG:
1) 225#
2) 205# (no misses)
Strength:
1) Off 355#: 215#, 230#, 250#, 265#, 285#
2) Off 280#: 165#, 195#, 210#x2
WOD- 1,520 ft Rx (463m, burpees done in ~50s)
BBG:
1. 145#
2. 130#
Strength:
1. Off 210#
2. Off 175#
Cond:
425m
BBG:
1). 225#
2). 205#
STRENGTH:
1). 225, 245, 265, 280, 300
2). 185, 215, 225, 225
COND:
around 450m
7 Outlaws at our place, but only had 3 sleds w/harnesses. We just tied those things to the big bob and put all seven of us on it.
BBG
1) 235 (sore groin had to power and push jerk)
2) 3×3 @215
STR
1) off 395
2) off 335
COND
620m Rx
Noticed a big difference in quality of pavement.
1) 225
2) 2×3 205, 185.
HBBS: 255, 275, 295, 315, 340
FS: 210, 225, 245, 245
cond: about 550 meters
BBG
1) Misread and did 3×3. Hit 215. Missed the third rep at 225.
2) 3×3 at 195. No misses
Strength
1)
1×10- 205
1×8- 225
1×6- 240
1×6- 260
1×6- 295 ( felt really good on squats so I decided to push the envelope today )
2)
1×5- 170
1×5- 200
2×5- 215
BBG:
1. 240#
2. 210#
Strength:
1. Based off 350#
2. Based off 300#
Conditioning:
800m give or take.
1) 165# (failed 2nd jerk at 175#)
2) 3×3 at 155# (failed last rep)
HBBS: 155, 170, 185, 195, 210
FS: 135, 155, 165 x2
cond: about 650 meters
Clean and Jerk – 245. Hit 255×2 failed to catch on 3rd
90% – 220
Other programming the rest
Only had time for BS: 200-220-235-250-270 (off 335)
With only a few minutes left, went for a 1RM FS and hit 300. 20lb PR. Feeling good!
BBG:
1. 110
2. 100
Strength:
1. 100, 107,5, 115, 122,5 132,5
2. 85 100 2x 105
Cond:
730m.
BBG
1. 250
2. 225
BS Off 350
FS off 305
Conditioning
760M
1) 255
2) 225
BS
1) 215, 235, 250, 275, 290
FS
2) 175, 205, 225×2
BBG
1) 235#
2) 205#
Strength
1) 205, 225, 240, 260, 275
2) 145, 170, 185
Conditioning: I hate you.
BBG:
1) 210
2) 190 (failed 3rd rep on sets 2&3)
Strength:
1) Off 325 (-10 1rm)
2) Off 275
Conditioning:
approx. 720m
BBG
1) 235
2) 210
Strength
1) 225, 245, 260, 280, 300
2) 195, 225, 245
Cond tomorrow.
BBG
1) 295
2) 265
Strength
1) done off 500
2) done
Con
Done
BBG:
205#
185#
Strength:
HBBS- 190-250
FS- 150-185
Cond: DND
CnJ- 230
3×3 CnJ- 205 3/3
HBBS- 195, 230, 245, 260 (based off 325)
FS- 170, 200, 215
Conditioning: .52 miles
BBG:
1) 175#
2) 157#
Strength:
1) HBBS: 165, 177, 191, 205, 218
Conditioning:
*Did yesterdays conditioning
PP: 47
C2B: 26
BBJ: 31
Total: 104 reps
BBG
1) 225
2) 205 no misses
Strength
1) HBBS off 390
2) FS off 315
Conditioning
-different (pick up BBall)
Bbg: 1) 225
2) 205
Strength: HBBS off 350
FS off 255
26/170#/M/CenEast
4/3/3
2RM C&J Pause: 195#; failed the second jerk at 205#
3×3: 175#; 9/9
HBBS: off of 320# – 190; 210; 225; 240; 255#
FS: off of 260# – 155; 180; 195#x2
Conditioning: 610m
1) 177-199-223
2) 179(couldn’t count) 199 x 3 no misses
strength
1) HBBS 205-225-245-255-265
2a) FS 155-175-195-205
Conditioning
1,600 ft with burpees
M/F/S 1/1/4 Today’s squats were brutal
or 478 m
BBG:
1) 185#
2) 155# (90% was too heavy to maintain form)
S: Will do later
S:
1) 225, 245, 265, 285, 305#
2) 185, 215, 230#
C: DND
1) 80kg
2) 70kg
3) off of 315#
4) off of 250#
conditioning: 500m
bbg:
2rm 165#
3×3 145
back squats off of 215
front squats off of 200
conditioning 2 mile run
BBG
1.) 275#
2.) 245#
STRENGTH
HBBS
1.) 295#
2.) 315#
3.) 335#
4.) 365#
5.) 385#
Front Squat
1.) 245#
2.) 285#
3.) 305#, 305#
Conditioning
793m
BBG: 2rm 215lbs
3×3@ 195lbs, (failed 2nd rep in the 2nd set
HBBS:
195lbs, 215, 230, 245, 260
Front Squats 170, 195, 215
conditioning
762 meters
BBG
1.90kg
2. 80kg
Strength
Only did FS:75kg, 90kg, 2 x 95kg.
Conditioning
Skipped. Did a 100’s workout in the AM.
BBG:
1) Worked up to 220lbs
2) 200lbs
Strength:
BS: 220,240,260,275,295
FS: 175,200,215,215
Conditioning:
Did not measure total distance.. lots of fun.
#DN
18/155#/M
BBG:
1)245# (that’s my pr)
2)off of 245#
Strength
Squats: based off of 325# (felt super easy)
Front Squats: based off of 295# all felt good except last 3 reps
Cond: Did burpees in under a minute every time, but overall that was hell.
BBG-
1) 175lbs
2) Done with no misses at 160
Strength-
1) Done off 235
2) Done off 210
Cond- Aint nobody got time fo cardio!
1: 95kg
2: 85kg
3: 85-91-98-105-112kg
4: 72-82-90-100kg
5: done
1) 225#, failed 230# on the jerk twice
2) 205#
1) HBBS: based off 340#
2a) Front Squat: based off 300#
Conditioning
640 meters, this sucked!
1)135-155#
2)140#
1)200-215-230-245-265#
2)160-185-200#
Cond)380m
Bbg:
1. 230
2. No misses at 205
Strength:
Off of 345 and 265 no misses
Conditioning?
bbg: 155/140#
strength: hbbs off 235# – 141, 153, 165, 177, 188
front squat off 215# – 130, 151, 162
conditioning: 15 minutes of row with burpees every 3 minutes. About 2k.
1. 245#
2. 225#
3. 225#,245#,260#,280#,300#
4. 190#,220#,235#
Cond: No Time
1) 205 Completed. 215 for 1, failed on 2nd.
2) 185 – 3 x 3
HBBS:
10 @ 215
8 @ 235
6 @ 255
6 @ 275
6 @ 295
Front Squat
5 @ 185
5 @ 205
2 x 5 @ 225
Subbed conditiioning of
21, 15, 9
– KBS @ 32 kilo
– Dips
– T2B
Clock broke, but flew thru this unbroken.
BBG:
1) 195#
2) 175# – 175# – 175#
Strength:
1) 175# – 185# – 200# – 215# – 230#
2) 145# – 170# – 180# – 180#
Conditioning:
No time……
BBG:
1) 205#
2) back got tight, no go.
Strength:
7/24(am) Complete off 380# & 300#
Conditioning:
900m – raining. on a slick parking lot
BBG: no go left rotator cuff injury
Str: HHBS 165,180,190,205,220
FS 115,135,145,145
Cond
680m
Cond: 365m. Done with 135lb on a GT on grass. Darn that doesn’t slide well.
1) 120kg
2) 110kg
3) off of 200KG (was very hard on last 2 sets)
4) off of 150KG
conditioning: 800m wow.
BBG: still off from OLY, but decided to see how I felt with some lite jerks. Felt pretty dang good, got excited, and ended up PRing my jerk- 185 (+20). Great for not having put jerks over 120 over my head since March. Besides the OHS ladder.
Strength:
HBBS: 155-165-180-190-205
FS: 140-165-175-175
Conditioning: 575-600ish meters
A) 155
B) 140
Strength) Off of 215 & 170
588 meters
BBG
1) 225, 245 failed on 2.
2) 200, no misses
Strength
1) HBBS: 260,280,300,320,340 no misses
2a) Front Squat: 210,225,240,260, no misses
Conditioning:Tonight 15 minutes max distance Sled Drag 135/90#. Subbing
3 min row for distance then 20 Burpees then 5 heavy tire flips/10 box jumps on to tire,5/9,5/8,..etc down to 1 then 20 Burpees and 3 minute row. Repeat or stop wherever when the 15 min. are up.
Conditioning Sub: 680 m row/20 burpees/flips-box jumps made it down to 6 jumps/then 20burpees/rowed the last 2 minutes
BBG:
1.) 240, 250×1
2.) 220
Strength:
1.) off 405
2.) off 330
Conditioning:
done
BBG:
1) 115 (failed on 2nd 120# jerk)
2) 105#
Strength:
1) 105, 115, 125, 130, 140#
2) 100, 105, 115, 115# (based on 150# 1RM estimate)
Conditioning:
206 m RX
Did a class WOD before training.
Snatch Complex : 1 Power Snatch + 2 Snatch Balances + 1 Full Snatch
Worked up to 175# EMOTM 10 minutes.
“Baby Nancy”
3 RFT
400m run
15 OHS 95#
11:17 RX’d
2RM Pause C&J (Did this TNG) : 215#
3×3 @ 175#
HBBS : 1×10 @ 225#, 1×8 @245#, 1×6 @265#, 1×6 @280#, 1×6 @300#
FS : Skipped. Fatigue.
Conditioning : Skipped. Too dark to do sled drags outside.
I guess I just love Tuesdays!
BBG –
2RM pause clean + jerk – 65kg
3×3 pause clean + jerk 60kg
HBBS – 10-67,5 – 8×72,5 – 6×77,5 – 6×82,5 – 6×87,5kg
FS – 5×55 – 5×62,5 – 2x5x67,5kg
Cond:
as far as possible in 15 min.
sled drag 60kg
every 3 min. 20 burpees
–> 615m + 80 burpees
Really surprised with that, as I only got 1020m last week in 20 minutes without burpees.
MFS – 131
BBG- 1) 225 2) @195
Strength- 1) 210-235-255-280 2) 170-195-210
Cond- 450 ft (75ft turnarounds) No sled at fire station. Had to use car tire w/ 3 45lb plates and fire hose on asphault course. Burpees were a blessing!
Strength
1) 185, 200, 215, 230, 250
2) 155, 165, 180, 180
Cond – 15min. max distance run w/45 lb. plate, 10 burpees every 3min
1,160 meters
BBG
1) 180
2) 160
Strength
1) 190, 210, 225, 240, 255
2) 140, 165, 175, 175