Colm O’Reilly is continuing his ascent up the Outlaw coaching staff pee-pee measuring contest Snatch leaderboard. Now he’s not only a two-time Games coach, but he’s broken his tie for 5th with Winchester, and he’s got the old man squarely in his sites (that’s me, btw). I think this also makes Colm the 3rd strongest Irishman on earth.
Colm O’Reilly – 105kg Snatch:
WOD 130909:
BBG
Compare 1 to 130805.
1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
Conditioning
*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk
Dammit Colm. And well-done.
Thanks dude!
+1 Nice Pr
http://www.youtube.com/watch?v=kf9NKaJ2b-A
halp…
+1… Lol how the f*%# did you hang on?!?!
+1… How in the world..
1. 225 – 250 x 2 (missed third, twice).
3. 230 both
Cond:
MU1: 12
AMRAP1: 2rds
MU2: 5
AMRAP2: 1.5 – fail on t2b
MU3: 3
3RM: 275
3a) 155
3b) 175
Cond: Used Bar MUs (no rings today)
11
2+5
3
1+10
3
1) 115kg, 1 rep at 120kg, that’s a 5kg PR on my snatch from any pos.
2) pulled right shoulder blade so called it there.
3a) 90kg
3b) 110kg
Cond) totals:
Muscle up’s – 15
Rounds – 5+12
Split jerk – 110kg, after the first rep at 120kg the bar slipped straight off my rack lol and that was time
1) 205lb (215 x 2)
2) Done with some misses
3a & 3b) 185lb for both
Cond – later
kind of a dumb question, but is it “allowed” or recommended to use straps in 1) and 2)?
BBG:
1) 135#
2) 135#
3a) 175#
3b) 135#
C: (aka Gimp-Ass Shoulder Work)
MU – 3 reps
AMRAP – 21 reps
MU – 1 rep
AMRAP – 5 reps
MU – 1 rep
SJ – 155#
BBG:
1. 200# (missed 3rd)
2. 195#
3a. 200#
3b. 155# kept it light
Conditioning:
10 MU
2 + 5 S2O
3 MU woah
2
3 MU woah again
235# split jerk
Those muscle ups definitely were rough on the 2nd and 3rd set.
yea man and our ceilings are only 9 1/2 feet high so the rings hang about 1 1/2 feet and you have to lift your legs up a little to swing. Not the best set up but we make it work for the most part
1: 70 kg
2: 65 kg
3a: 75kg
3b: 75 kg
Conditioning:
20 Mups
4 Rounds
3 RM spilt Jerk: 100 kg
BBG:
1) 205# (Did this in my nanos instead of my oly shooes)
2) 205#
(I ran out of time for 3 and 4. I will do it later tonight.)
Conditioning:
13 MU
2 rounds + 6 T2B
8 MU
2 rounds
6 MU
245# Split jerk triple (This sucked at the end…)
BBG:
1) 145# Failed @3rd Rep 155#
2) 155# Failed all 3 sets
3) a. DNF
b. 175#
Cond –
2 MU
2 rds + 10
0 MU
1 rds + 4
0 MU
205# Split jerk triple
snatch165, -5 from 130805, working out at 630 in the morning didnt help
100% failed the 2nd set, lost my mental focus completely for a moment
high pulls 165
pendlay row 165-185
con
5mu’s
2rounds
0
1+15
0
quick transition back into the weight room. not sure exactly how much time we took on the triple but it was close to 6min
215 jerk triple
M/37/210
Snatch 155-thought these were power
Then did full for the work set. That damn 3rd rep is a bitch no matter what.
High Pull 155, really liked these to get feel of opening up.
Pendlay row 205.
Cond
2 muscle up
1.5 round
0 muscle up
1 round
2 muscle up
Did not get to split work. Had to go to the “work” that puts steaks in the fridge:(
1) 235
2) 235
3a) 215
3b) 215
Cond) 10, 2+9, 4, 2+0, 4, 275
#TheOutlawWayAfghanistan
1.) 115# missed 3rd at 135#
2.) 115#
3.a) 135#
3.b) 135#
Conditioning
6
1+12
1
1+8
2
185#
http://www.youtube.com/watch?v=mk47CC3rECs&list=TL9391I6bPH70
Hey guys, check out my progress of outlaw barbell!
BBG
1) 198#
2.) 198# failed very last rep in third set
3a) 187
3b) 187, 187, 176,176
CND
Strict pull ups 16
2 rds + 4
SPU 7
1 rd +15
SPU 6
Split jerk 242#
forearms were toast during TTBs
1) 185
2) 3/3, 1/3, 2/3 @ 185
3A@B – Later
Cond
11 MU
1 + 21
4 MU
1 + 9
4 MU
235×3 Split Jerk
1)225
2)225
3a)205
3b)205
cond
later
cond
9mu
2+9
4mu
2 flat
4mu
225 jerks
m/35/5’8″/180lb
1) 165
2) 165(2+F)-165(2+F)-165
3a) 145-155-160-165
3b) 145-155-160-165
Cond- No rings so did Nancy from Saturday, forgot that Nancy was 5 rds and only did 4 rds
10:09
BBG
1) 145 (+5)
2) 145 (1 + f) – 145 – 145 (2+f)
3a) 145
3b) 135-135-145-145
Conditioning:
Did portions of rx’d
BBG
1) 165
2) 165
3a) 155
3b) 165
Conditioning
12 MUs
42 reps
2 MUs
41 reps
2 MUs
175 lbs (push jerk)
— my foot got messed up climbing down Mt Rainier on Tuesday of last week, I thought it was broken it was so swollen. Glad I’m back at almost 100% – no split jerk for now.
BBG:
1.) 215 ~ 90% (+5)
2.) went for 225 3x instead ~ 2/3, 2/3, 1/3
3a.) 205
3b.) 155
Conditioning:
7
2+15
3
2+1
1
225
1. 135#
2. 135# (missed 5th rep)
3a. 130#
3b. 135-145#
Cond: 7 mu, 2 rds, 2 mu, 1.5 rds, 2 mu, split jerk 165#
1) 185 (tied)
2) 3/3, 3/3, 2/3 missed last rep. Did all UB
3a) 165
3b) 205, 185×3
cond:
4
1+17
0
1+13
0
205, failed to lockout 3rd jerk at 215 before time.
1) 185 (3rep PR!!)
2) Had to move down to 175 for all 3, UB
3a) 165
3b) 195
Cond:
12 MUs
2 rounds + 9 STOs
9 MUs
2 rounds
6 MUs
Did not do the Jerk due to tweaking shoulder on the MUs, hopefully it’s better tomorrow!
BBG:
1) 165, 175(2), 190(1)(10lb PR)
-that’s a 10lb PR from any position.
3a) 155
3b) 155, 150×3
Conditioning:
8
2rnds
2
1rnd+10
1
190
-have never experienced that type of fatigue on MU’s, huge weakness exposed.
1) 195
2) 8/9 @ 195#
3a) 185
3b) 185/190/195/195
Cond-
10
2+8 SH-OH
4
1+11 TTB
3
225
Bbg: 1) 180
2) shit the bed-failed 1st and 2nd, got third set
3a) 155
3b) 175
Conditioning: done
BBG
1)205
2)185
Conditioning
15- mu
2rds+5s2o
5- mu
1rd+ 5s2o
6-mu
255 splits
M/17/155#
BBG:
1) 145# (failed third rep at 155#)
2) 145#
3a) 155#
3b) 165#
Conditioning: Don’t know how many reps on MU, pry a little over one round each time on the circuit, and then a split jerk 3RM of 175#.
BBG
1)185 5+ from last time
2)185 7/9
3a) 185
B) 155
Conditioning
12
2+15
3
2+0
2
F/49/160
BBG
1.) 113 (up 5#)
2.) 113
3a.) 113
3b.) 123
Conditioning
(looking for an OL friendly gym, mine has eliminated Open Gym in the evenings, so I tried a new place and did their conditioning)
3RFT
400m run
15 Thrusters @ 75#
15 Pullups
14:49
Linda, where are you?
Here is the Outlaw-friendly directory we’re trying to get going. Hopefully we have a gym near you: http://outlaw-friendly.carpeferrum.com
BBG:
1) 165#
2) 165# (missed last snatch- re-did)
3a) 155#
3b) 155#
WOD- 10, 2+9+6, 5, 1+9+6, 3, 205# Rx
Sn-155 couldn’t bet last rep on 175 but muchhhh better technique-no over-rotation
3×3-9/9 @155#
165
165
METCON-
12
2+4
4
1+14
3
205
Weird WOD felt super slow but couldn’t go faster and those jerks felt crazy heavy
1- 135
2- 5/9
3- 125 for both
1) 60. missed 3rd rep at 62.5 and 65
2) 60 x 9/9
3a) 65kg x sets across
3b) 185# x sets across
Cond-
subbed C2B pull ups for MU’s
Totals:
C2B: 28
S2OH: 27
TTB: 27
3RM Split Jerk: 175#
1) 252 – up 10#, w/ straps
2) 242
3a) 264 from ground high pulls
3b) 185
Conditioning
12 MUs
2 + 9 SOH
3 MUs
1 + 8 TTBs
2 MUs
265# Split Jerks
1) 190
2) Done @ 185 (form on 190 was a bit sloppy)
3a/b) Done @ 185
Metcon:
MU – 10
AmRap: 2+9
MU – 5
AmRap: 1+18
MU – (wrote wrong, therefore didn’t do)
3RM – 225, 275 (2.95/3, Last rep wouldn’t of been white lighted lets say)
1) 205, 215 f 3rd rep
2) 205, fails mixed in
Conditioning – 9MU, 2rds + 5, 4MU, 2rds+0, 1MU, 245
+10 on the snatch
1. 220#
2. 185#
3. Skipped
4. Muscle-Ups-11
3:00 AMRAP of: 2+16
Muscle-Ups-6
3:00 AMRAP of: 2+2
Muscle-Ups-5
3RM Split Jerk-255#
M/35/153/5’9″
BBG
1)112 up7
2)105 no misses
3a)105
3b)135-145-155-160
Conditioning
Subbed strict pull-ups 25
1 round +11 reps (push jerk @95)
12 strict pull-ups
1 round +9 reps
15 strict pull-ups
105
1) 85, 95+2(missed the third)
2) 85X2 sets, 95X1 set
3a) 105
3b) 105
Cond) 10, 2, 5, 1+7, 4, 140 (did pull-ups as a sub for the MU)
#TheOutlawWayAfghanistan
1) 110# (-5)
2) 110#
3a) 110#
3b) 130#
Cond:
1
1+14
0
1+18
0
165#
1) 115# (+5#) missed 3rd snatch@125# due the grip.
3×3@115#, 1 miss.
Conditioning:
0 MU
2+11.
0 MU
1 round and stopped due to shoulder pain :/
27/170#/5’9″/M/CenEast
2/2/2
***Note – I took Monday off; however, I need more work on my snatch than my C&J, so I did the snatch portion from Monday, the squats for Tuesday, and the WoD from Monday***
3RM Hang Sn: 125/140/150# (+5# PR)
3×3: 9/9
HBBS: done. Off of 320#
FS: done. Off of 260#
Conditioning:
4 MUs
1+15
0 MUs
2
0 MUs
205#
Super pissed I couldn’t hit a MU in rounds 2/3. I know that’s the way it was designed, but still…mood after was a 7…FMMUs
Also, all Oly for me will be performed on a piece of wood with toes hanging over. Have a tendency to push my knees forward as soon as the bar passes them. Need to stay in my heels much longer. Felt much better today and no jumping forward.
bbg)
125# +10#
3×3 125#
skipped 3a and b
conditioning
6 mu
1+4 shoulder to oh
3 mu
1rd
2mu
155#
1) 205 (missed 225 oh, I dunno, about 30 times)
3a) 205
3b) 185
Cond:
13 (11 Unbroken @ 240lbs BW! F**k you gravity! I can fly!)
2+6
4 (decidedly less fun)
2
1 (oh dear)
1. 225
2. EMOM 9 min @ 225
3a 215 215 225 225
3b 185
conditioning:
15
2+9+1
3
2+9
4
3rm jerk 255 275X1
BBG:
1) 90kg
2) 90kg (made all 9 but had some misses)
3a) back was tight
3b) 85kg
Conditioning:
MUs: 10 / 0 / 1
1st AMRAP: 2 + 9
2nd AMRAP: 1 + 15
1)145 (5lb PR)
2) Only completed one set…kept failing on other attempts
BBG
1) 45kg
2) 45kg
3a) 45kg
3b) 60kg
Cond:
1- 5
2- 1+3
3- 4
4- 1+3
5- 3
6- 65kg
What would I give for being less stupid. Did ground to OH with 50kg instead of shoulder to OH. Whatever. I’m not doing it again, that’s sure, though I liked the conditioning.
MFS – 343
BBG-
1) 165
2) 165 2 misses throughout 3 sets
3a) 160
3b) 160
Cond-
11
2+16
4
2+7
5
225 Split Jerk 3rm
1) 140# (compare to 130#)
2) 140# x2, failed on set 3
Cond –
5
1R+4 TTB
2
1R+3 StO
2
185#