Thanks Green Bay, we like smart people.
Outlaw coaching staff with Green Bay Packers all-time leading rusher, Ahman Green.
WOD 130916:
BBG
1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).
2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.
3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.
3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
Conditioning
7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
Rest 1:1
2 questions about RDL.
1) From the ground or blocks/rack ?
2) Above the knee, bottom knee or deepest possible keeping form?
*impatient hippies, don’t read or answer this question
What if I do metcons first thing in the morning and the rest of the template in the day? Would that affect anything?
yes
Thanks for your patience… Why though?
Awesome weekend in Green Bay!!!
Thanks for opening my eyes
Starting Outlaw program tomorrow!!!!
1. 225
3a: 225
3b: 245
Cond:
Subbed 20kbs at 24 for row. In Manila still, no C2.
Fastest, 1:33. Slowest: 2:40. That got really, really hard.
BBG:
1. 200#
2. 185#
3a. 185#
3b. 200# 210# 215# 225#
Conditioning:
21:18
Fastest 1:35 slowest 1:41
Rudy
First of all thanks for the programming, much appreciated. I just have a couple of questions I was hoping you could clarify for me. On the 26 Aug you programmed a 5k cond piece. Being a defence force member, and the specifics of running in our job I have continued to complete the 5k each Mon, due to the reasons aforementioned, I enjoy it and I like to use it as a gauge of my conditioning. The question I have is; will this practice be detrimental to my continued strength progression and have the remaining cond sessions in the same week (26 Aug) take into account the 5k, or except Mon, can I continue with the current prescribed cond sessions? Apologies for the lengthy email. Thanks in advance for any assistance and feedback you can provide. Cheers BW
1) 185 (missed hip @ 205)
2) 185 no misses
3a) 185
3b) 185
Cond – 26:00 (lowest 1:54, highest 2:03)
BBG:
1) 135#
2) 135#
3a) 155#
3b) 155#
1) 100kg hit 105kg but prob wasn’t enough pause at the hip so I didn’t count it
2) 100kg
3a) 90/90/100/100kg
3b) 90/100/100/100kg
Cond) total working time: 10:42rxd. Awesome wod
So some fuck tard removed the Ivanko bar from the gym … snatching with a rusty piece of shit now with no spin! To said fuck tard … Thanks Dick!
1) 225
2) 215
3a) 225
3b) 225
C) 11.28 total working time
#TheOutlawWayAfghanistan
I got 99 problems!
+1
#deploymentproblems
Don’t worry, that guys probably took it to the squat rack and did some bisexual curls.
Uh… Bisep* curls.
Da fuq kind of autocorrect was that?
Bisep? LULZ
You got me..
Is the Behind the Neck PP supposed to be with Snatch Grip or Normal Grip?
1) 145
2) 135
3)
A: 155
B: 165
Cond) 12:36
BBG
1) 165, 180 failed (rush into it too fast then said fuck it and power snatched it for a double out of rage). This was my old 1RM snatch.
2) Done off 180, @ 160 this was tough with the given rest period.
3a) 165, 180, 190, 195
3b) 145, 195, 215, 215 195 was my old PR on BTN Push press.
Conditioning: 14: 47 rx, dig deep for this one and don’t let the barbell go.
1) 135#
2) 105#
3a) DNF
3b) 135#
Cond –
2:25
3:16
3:20
3:10
3:00
3:10
1) 209 (+18) felt great, snatch is coming together
2.) 198
3a)198, 187, 187, 187.
3b) 195
cnd
no rower in weightroom, subbed with 50 double unders.
got frustrated with double unders and didn’t record time
Have any of you gotten any sort of injury in your hands where it compromises grip? I have some weakness in my thumbs and a couple joints in my weak hand (left). Any tips on warming up my hands/wrists? Thanks..
BBG
1) 15 min to establish a 1RM 3-Position Snatch = 70 kg, 75 kg from floor + hang but missed from hips.
2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% = 65 kg missed, 2 sets from hip. Then 1 set with 60 kg,.
3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) 60 kg
did 5 power clean in between instead of push press.
3b) 5×5 did normal push press at the box´s class 70 kg
workout – at my box
16 min amrap
400 mtr run
7 front squats 60 kg
10 hspu
got 5 rounds + 200 mtr run
bbg
1)225
2)205
3a)225 across, this was hamstring doom
3b)205, 210×2, 215
cond
2:13, 2:00, 1:45, 1:51, 1:54, 1:47, 1:58
Great training camp this past weekend! All the coaches were extremely knowledgeable and helpful. Thanks for passing the information along!
bbg
1)130
2)125
3a)125-135-135-135
3b)125-135-135-135
cond: 26:00 min including rest
BBG:
1) 90Kg (missed 95Kg on the hi hang)
2) 85Kg
3a) 85Kg
3b) 80-90-90-90Kg
Cond:
1:40
1:48
1:46
1:46
1:45
1:43
1:39
(Heel issues meant I subbed box steps x 10 for the lateral jumps and last three rounds were 20 cal on airdyne. #injuryproblems since we hashtag now)
m/35/5’8″/180lb
BBG
1) 175
2) 155-165-165
3a) 165-185-195-205
3b) 165-185-195-205(4+F)
Cond: Did DT from Saturday
9:06 (30 sec PR!!)
BBG:
1.) 215*PR ~ 90% (+10 ~ 130715)
2.) 195 ~ 3/3, 3/3, 3/3 ~ this was exhausting
3a.) 185, 185, 185, 185 ~ this was worse
3b.) 195, 205, 205, 205x4f
Conditioning:
TWT: 14:42 Rx
2:00 fastest 2:09 slowest
1) 155, 165 f at hip
2) 155
3a) 175
3b) 155,165,175,185
Cond: TWT 12:52
BBG-
1. 200#
2. 185#
3a. 185#- all sets
3b. 195#- all sets
Cond-
22:09
BBG:
1) 155#
2) 145# (no misses)
3a) 175#
3b) 155#
WOD- 28:09 Rx (total time)
3pos snatch 150 (+5)
90-95% 140
push press 195
rdl+pulls 185
con
2:05, 2:15, 2:25, 2:35, 2:50, 2:45, 2:20
TWT=17:15
BBG:
1) 165
2) 155
3a) 165
3b) 155
Conditioning:
*20c AD for row
TWT: 16:38
Snatch – 205
Conditioning – 14:23
1) 195
2) Done – no misses
3a) 185
3b) 235
Cond.
Fastest – 1.30, Slowest – 1.40 – TWT – 10.51 – all unbroken TnG
3b) Did as Snatch Grip*
1) 175 (couldn’t hit 3rd at 185)
2) 165
3a) 175
3b) 185
Cond. Subbed 250m Row for 200m run, 14:11 twt
1) 65kg (+2.5kg from 7/15)
2) 60kg
3a) 70kg x sets across
3b) 185# x sets across (+10#)
Cond –
subbed 21 swings @ 24kg for the row
scaled hang cleans to 135#
all rounds between 1:39 and 1:49
1) 242, missed hi hang @ 253, hit 264 from ground only.
2) Hit 242 one more time
3a) Subbed high pulls from ground, 4 x 3 @ 275. Just need more work from the ground
3b) 225
Conditioning – Only time for 5 rounds
1:42, 2:00, 2:00, 2:06, 2:02
27/170#/5’9″/M/CenEast
1/1/1
1RM 3 Pos. snatch: 145# (f*cking pissed)
3×1 @ 90%: 130# 3/3
4×5 SGRDL + SHP: 1@130#, 3@145#
4×5 SGPP: 1@135#, 3@155#
Conditioning:
2:20
2:10; 4:30
2:06; 6:36
2:16; 8:52
2:24; 11:16
2:25; 13:41
2:25; 16:06 TWT
1) 235 ties PR
245 failed hi hang. Fuuuuuuuu!
215 done. One fail at hi hang.
Really forward today
1a)nope
1b) 235
Cond:
Subbed 20cal airdyne.
2:10
2:00
1:57
2:02
1:57
2/4/4
BBG
1) 235 +30
2) 205
3a) 135/185/205/215 brutal
3b) 185/205/225/235 failed very last rep
Conditioning
13:45 work time
3pos sn 185, 3×1 3pos sn 175.
4×5 RDL+5Sn HP 218
4×5 BNPP up to 218x4reps
Wod
Fastest 1:25, slowest 1:47 row kicked my butt 11:15 TWT.
1) stopped at 95. Trying to break some bad habits.
2) 95
3a) 115
3b) 115
Cond: all between 1:33-1:56
1) 95
2) 85
3a) 95×2, 105×2
3b) 95
C) 24:57 @100#
#TheOutlawWayAfghanistan
1) 125#
2)115/115/120#
3. a) 120/125/135/140#
b) 115/135/145/160#
Conditioning:
2:23/2:25/2:36/2:59/2:47/2:58/2:37
Total time: 34:53min
1. 195, 205×2 twice
2. 185, missed hip on 3
3a. Finished at 215
3b. Finished at 215
Conditioning: twt right around 17 minutes was smashed did conditioning too soon after lifts.
1) 155# (kept it light due to elbow injury)
2) 155
3a) 185lb
3b) Did Push Press, once again due to elbow, 175/175/185/185
Conditioning: (5 rounds)
TWT: 9:36
BBG 1) 115#
Very sore, did not push it.
Cond – 5 Rounds, 135# – 14:42
BBG
1) 45kg
2) 40kg
3a) 40kg
3b) 40kg
WOD: w/ 50kg and jumping over the rower
2:26
2:22
2:20
2:18
2:18
2:20
2:22
MFS – 423
got a little sore throat, loved the working out though. had lots of fun strangely.
BBG
1) 155 Missed 165 @ Hip
2) 155 no misses
3a) 135-145-155-160
3b) 135-155-170-180
Cond- 1:50-1:49-1:41-1:49-1:52-1:53-1:43 TWT- 12:48
7th RD was 1:54 not 1:43