130809

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Here’s two of the first three events from the Sweat RX Championships – Pro Outlaw Division. If you really can’t keep yourself from testing these, email your results to Info@TheOutlawWay.com (DON’T post them to comments). More to come tomorrow…

Event 2 (Friday PM):

15 minutes to establish a max of the following:

1 Clean + 5 Front Squats + 1 Jerk.

Each of the parts of the complex are scored separately. The only minimum requirement is that the complex must be completed at least once – in order – to get a score. Technically the score of the Jerk will be the score of the completed complex. A full squat on the Clean will count as the first rep of the 5 Front Squats.

Scoring: The Clean is worth 50 points, the Front Squats are worth 50 points, and the Jerk is worth 50 points. The clean is the only requirement to move up in load, after the complex has been completed at least once.

Event 3 (Saturday AM) – “500 AD”:

500 Airdyne Calories for time.

*Every 7 minutes, beginning at 7:00 then at 14:00 and 21:00, 1 min ME Snatches (any style).

Load will progress at each minute test. 185-205-225/110-125-140. Reps will be scored 10 points @ 185/110, 20 points @ 205/125, 30 points @ 225/140. Most points wins.

Scoring: These are two separate scored efforts. 100 points for 500 AD, 100 points for ME Snatches.

WOD 130809:

BBG

  1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
  2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict C2B Pullups – rest 60 sec.
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

50 thoughts on “130809”

  1. Just a question about the “500 AD” wod…

    I don’t know how long it will take to add up 500 calories on an Air dyne, it may actually take 25-30 minutes. But if it doesn’t, and an athlete hits the 500 mark at 18 minutes, does that me they get to rest until the 21 minute mark (3 minutes) before the last set of ME snatches?

  3. How do you do 2 from blocks and then 1 from the floor. Isn’t the blocks in the way?

  5. 26/170#/5’9″/M/CenEast

    3/1/7 – Got a tetanus shot yesterday (Wednesday) and as a result, couldn’t lift my right arm. Took Wednesday to rest hoping it would be better today. Not the case.

    BBG: Skipped due to tetanus shot and sand in my pu$$y

    HBBS: Done. Off of 320#

    FS: Done. Off of 260#. Hardest FSs yet.
    CGBP: 185#. Done.

    ME SC2Bs: 10/8/8
    GHD: Done.

    Up to Northern MI for the weekend…giggity

  8. Noob question! Someone (I thought it was an outlaw way admin) posted a hatch squat cycle spreadsheet in the comments section before we started this program. I’ve been using it, but for some reason when I looked at coach Rudy’s percentages, they didn’t match up. Was I dooped by an imposter!?

  11. 1) 225 (think I could have hit 235 but 10 minutes was up and 3 more sets with it … probably not)
    2) 265
    S1) 265-285-305-325
    S2a) 215-235-255-255
    S3a) 10-10-10
    S2b) 175
    S3b) done

    #TheOutlawWayAfghanistan

  12. No Snatches or Cleans today. Tweaked shoulder on Tuesday and want to rest it one more day.

    Anyone else go beast mode on squats today? Last set was supposed to be 295lbx8 but I was feeling good so bumped it to 315. Got to 8 and felt good…..kept going and ended up hitting 315 for 10. My 1RM before Smolov was 355. Boomsauce.

    HBBS: 240×8, 255×8, 275×8, 315×10
    FS: Was feeling great so did all 4 rounds at the 70% – 225lb

    Bench: all rounds at 225lb
    Pullups : 9, 8, 6, 5

    Did some GHD situps with medball and Pistol work after

  13. 1) 125#, missed 130# from the floor
    2) 175#

    1) HBBS done as written
    2) tested Event 1 instead of FS

    2b) tempo bench up to 115

    Airdyne work for conditioning.

  14. BBG
    60 kg
    80 kg
    Strength
    1) 100 kg – 110 kg – 117,5 kg – 125 kg
    2a) 85 kg – 92,5 kg – 100 kg
    2b) 60 kg – 65 kg – 70 kg – 72,5 kg
    3a) 9 / 7 / 6
    3b) Done

  15. BBG:
    1) Snatch 190
    190/190/190
    2) clean and jerks 255
    255/245/245
    Strength:
    1) HBBS
    270, 290, 310, 330
    2a) FS
    210,225,245,245
    2b) Bench
    135,145,155,155
    3a) Pullups
    5,5,4
    3b) GHR
    Done

  16. M/17/155#

    BBG:
    1) 145#
    2) 175#

    Strength:
    1) 185-200-210-220
    2a) 145-160-170-170
    2b) 155#
    3a) 14-12-13
    3b) Done

    Some rowing and ab work for a little conditioning.

  18. 1) 125

    2) 145

    Strength
    1) Done off of 220

    2a) done off 185
    2b) 115-95-95-95

    3a) 5-5-5

  19. M/19/185
    1) 165
    2) 225
    S1) based off 405
    S2a) based off 315
    S2b) 180
    S3a) 6/8/6
    S3b) done

    block work felt really good for once
    #nomoresetsof8

  20. M/25/96kg
    1: 60 kg
    2: 80kg

    S1: Worked of 190 kg

    S2a:Worked of 150 kg
    S2b: No bench thus subsitute with stricht HSPU same tempo as bench.

    S3a: 15;10;8
    S3b: Done.

    First day on Outlaw way.

  21. BBG
    1) 165
    2) 205

    STR
    1) Skipped as quad is very knotted
    2)
    3a) 5/4/4
    3b) done

  22. M/27/170#/NorCal

    BBG
    1) 185#
    2) 225#

    Strength
    1) 230# – 245 – 265 – 280
    2) 180# – 190 – 210 – 210
    3a and 3b later… ran out of time

  23. Still nursing hip on back squats and in general.

    1) 220
    2) 265

    BS off 415 but lowered reps and percentages.
    FS off 355 – raised percentages here.

    C2B – 8, 7, 7
    GHR – Done

  25. BBG:
    1.)215, 225x2f from floor
    2.) 225, 240x2f from floor
    *missed the part about doing another 3 sets at working weight…not that upset
    Strength:
    1.)205×8, 220×8, 235×8, 255×8
    2a.) 180×5, 195×5, 210x5x5
    2b.) 135x5x5, 145×5, 150x4f
    3a.)12, 11, 9
    3b.) completed

  26. F/49/160

    BBG
    1.) 113#
    2.) 133#

    STR
    1.) HBBS done off 238#
    2a.) FS done off 183#
    2b.) 93#, 103#, 113#, 113#

    3a.) 3-3-3
    3b.) done

  27. BBG
    1) 170
    2) 205 no jerks
    Stayed light. Shoulders been nagging the last couple days

    Strength
    1) 235, 250, 270, 290
    2a) 175, 195, 205
    2b) 135×4 stayed light again cuz of shoulder
    3a) 6, 5, 5
    3b) done

  28. BBG:
    1) 155
    2) 195

    Strength:
    1) Off 325 (-10 1 rm)
    2) Off 275
    3a) 155×2, 145, 150
    3b) 11, 10, 10, 10

  30. BBG:
    1) 170, missed one on the second set.
    2) 220, my wrists were killing me
    Strength:
    1) HBBS: 225, 235, 260, 275
    2a) 175, 190, 205, 205
    2b) 155 across, that last rep got hard
    3a) 12, 9, 8
    3b) Done.

  31. Bbg: 1) 175lbs
    2) 215lbs
    Strength: 1) off 350lbs
    2a) off 255
    2b) 180lbs
    3a) 5each round
    3b) dnd

  32. WOD 130809:

    BBG

    1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
    120#(missed snatch from floor@125#). Is it just me or it really feels awkward to do that snatch from the floor?
    3×120#. Missed last snatch from floor :/

    2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
    145#

    Strength

    1) HBBS: 1X8@65%, 160#
    70%, 170#
    75%, 185#
    80% 195#

    2a) Front Squat: 1X5@60%, 125#1X5@65%,135# 2X5@70% 145#– rest 60 sec.
    2b) 4X5 Tempo Close Grip Bench Press
    95/105/115/115

    3a) 3XME Strict C2B Pullups – rest 60 sec. 3b) 3X15 Strict GH Raise – rest 60 sec.

  33. Strength
    1) based on 95% of 285
    2a) based on 95% of 275
    2b) 155
    3a) 10, 8, 8
    3b) done

  34. BBG
    1.Snatch Double from Blocks @ top of knee + 1 Rep from floor: 175, missed 190 no blocks used wraps
    2. –
    Strength
    1) HBBS: 280,300,320,345-no misses. difficult
    2a) Front Squat: 210,225,245,245-no misses
    2b) 4X5 Tempo Close Grip Bench Press: 205,210,210,210
    3a) 3XME Strict C2B Pullups – 8,10,9
    3b) 3X15 Strict GH Raise – done

  35. BBG
    1) 205, Working Sets @ 195
    2) 225 – Clean Triple from blocks (top of knee) + Jerk
    STR
    1) Off 405
    2a) Off 330
    2b) 165,180,180,190
    3a) 4-4-4
    3b) done

  36. BBG-
    1) 40kg
    2) 55kg
    took it light. all really smooth, felt great!

    HBBS – 72,5 77,5 82,5 87,5kg – horrible, no fails, but the first weight felt like a bus already!
    FS – 55 60 62,5kg easy!

    Str
    1) c2b pullups 4-4-2
    2) done

    MFS – 472

  37. BBG:
    Snatch – 95, 105, 115
    C&J – 135, 155
    Strength:
    1) 200, 215, 230, 250
    2a) 155, 165, 180, 180
    2b) Tempo push-ups, hands 12″ apart (held bottom position for 3sec)
    3a) 4, 3, 3

  38. BBG
    1) 135
    2) 185
    no blocks for either lift. hang snatch/clean from top of knee.
    Strength
    1) 235-250-270-290
    2a) 170-180-195×2
    2b) 145
    3a) 7-8-10
    3b) done

  39. First day back after nursing a flue virus for 5 days, glad to be back, but had to be very careful.

    BBG :
    2 Hang (top of knee) + 1 Full Snatch = 155#

    3 sets @ 135#

    2 Hang (top of knee) + 1 Full Clean & Jerk = 195#

    3 sets @ 175#

    HBBS :
    8 @ 245#
    8 @ 265#
    8 @ 280#
    8 @ 300# (Pain)

    3a) Front Squat : 195#, 210#, 220#, 230#
    3b) Bench Press : 135# across

    Skipped Strict CTB and GH Raise work. Did class WOD instead.

    “Braless Annie”
    50-40-30-20-10
    Double Unders
    Sit-ups (Arms across the chest)

    6:28 RX’d.

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