130916

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Outlaw coaching staff with Green Bay Packers all-time leading rusher, Ahman Green.
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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

55 thoughts on “130916”

  1. 2 questions about RDL.
    1) From the ground or blocks/rack ?
    2) Above the knee, bottom knee or deepest possible keeping form?

  2. *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?

  4. 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.

  5. BBG:
    1. 200#
    2. 185#
    3a. 185#
    3b. 200# 210# 215# 225#
    Conditioning:
    21:18
    Fastest 1:35 slowest 1:41

  6. 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

  9. 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

  10. 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

  13. 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.

  15. 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

  16. 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..

  17. 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

  19. 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

  20. 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)

  21. 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!!)

  22. 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

  26. 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

  29. 1) 195
    2) Done – no misses
    3a) 185
    3b) 235
    Cond.
    Fastest – 1.30, Slowest – 1.40 – TWT – 10.51 – all unbroken TnG

  30. 1) 175 (couldn’t hit 3rd at 185)
    2) 165
    3a) 175
    3b) 185
    Cond. Subbed 250m Row for 200m run, 14:11 twt

  31. 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

  32. 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

  33. 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

  34. 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

  35. 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

  36. 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.

  37. 1) stopped at 95. Trying to break some bad habits.
    2) 95
    3a) 115
    3b) 115

    Cond: all between 1:33-1:56

  39. 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

  40. 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.

  41. 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

  43. 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.

  44. 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

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