130918

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Sometimes while trying to be “brofessional”, we get a little ahead of ourselves in all the excitement, and become decidedly “dumbfessional”. This occurred during the Green Bay camp when both Spencer and I got video of multiple PRs, and forgot to get the names of the PR’ers. So. If Spencer or I recorded your PR in Green Bay, please shoot an email to Info@TheOutlawWay.com, and tell us both what you lifted, and what you look like (I cannot believe how ridiculous that sounds). Thanks kids, we’re sorry we’re stupid.

Cherisse Kelleman – 170# Snatch:

WOD 130918:

BBG

1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).

2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).

3) 10 minutes to establish a 3RM Jerk from blocks/rack (each rep may be dropped).

4a) 4X5 Clean RDL + 5 Clean Grip Jump Shrugs From Hips – heaviest possible, rest 60 sec. DEMO VIDEO
4b) 4X5 Double Hand KB Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#

47 thoughts on “130918”

  2. Tried using straps on BBG for the first time last week,dam near broke my wrist,lol
    Any tips?

  3. 1. 225.
    2. Skipped, elbow issues.
    3. 295, 315 x 2 again.
    4a. 225 – kept it slow
    4b. 32’s
    Cond
    17.01

    In a year and a half, these are three of the hardest days I’ve done with Outlaw. I’m wrecked.

  4. Didnt try to be a super hero today.
    1. 185#
    2. 225#
    3. 225# from rack so didn’t drop, light
    4a. 215# go heavier next time
    4b. 70#
    Conditioning:
    14:24

  5. I did attempt to be a super hero!

    1. 215, 225×2 power + 1 full
    2. 285, 300×1
    3. 290
    4a. 275
    4b. 70s x 8 reps
    C: ABSOLUTELY F-ING EVIL! 15.18

    #TheOutlawWayAfghanistan

    • Nick, which superhero exactly? Those are some pretty solid numbers but I don’t think Spiderman could hit those so I’m ruling that one out of the question.

  6. 1. 110#
    2. 145# (got 2 but missed the 3rd @ 155#)
    3. 175# (10# PR)
    4a. 145#
    4b. 70#
    Conditioning: 14:45 w/ 95# and subbed pull-ups

    #TheOutlawWayAfghanistan

  7. 1. 205#
    2. 235#
    3. 280#
    4a. Skipped (time)
    4b. Skipped (time)

    Conditioning: 20:17 (hell)

    Agree with John… last 3 days have been brutal.

  8. Great job Cherisse!

    Pretty bummed that I have to miss this week. Dropped 185# on my neck doing the snatches monday and fractured C6. Should’ve bailed instead of being stubborn and sticking with it.

  9. Did not feel strong today, not at all..

    BBG
    1) 10 minutes to establish 3RM UB Power Snatch 65 kg, got 2 @ 70 kg
    2) 10 minutes to establish 3RM UB Power Clean 90 kg, 1 @ 100 kg
    3) 10 minutes to establish a 3RM Jerk from blocks, felt like shit so stayed at 80 kg.
    4a) 4X5 Clean RDL + 5 Clean Grip Jump Shrugs From Hips – 70 kg
    4b) 4X5 Double Hand KB Bent Over Row – 16 kg KB, did them slow and for quality, but a bit too light.

    No time for conditioning.

  12. bbg
    1)215 PR power triple (and old power 1RM), 220×1 PR
    2)265
    3)255
    4a)225-hurts to touch any part of my leg above the knee after this week #soreasfuck #colmloveshashtags
    4b)we only have one 88lber, so I used the 70s
    cond
    17:18

  13. 1) 85 kg (weak shoulders)
    2) 115 kg
    3) 95 kg technique still needs some major overhaul
    4a) 95-105-110-115 (next time heavier)
    4b) 24 – 24 – 32- 32 kg Kettlebells

    Cond: 16:50 ( we subbed yesterday’s sled pull with Overhead Walking Lunges with 20 kg… nothing left in the legs)
    Cond

  14. Hey guys, in regards to yesterdays programming, I have trouble hitting the tail end of those squat lifts after the cleans. Is this how it is supposed to be programmed (where I am struggling at 85%) or should I decrease my 1RM value that I work off to hit the weight better?

  15. BBG:
    1) 150-160 (2+f)
    2) Have not done cleans in a couple of months due to right arm. worked today at 135 for 10 min.
    3) 190 (-15) but stopped at 190 due to running out of time.

    4a) 175
    4b) 55# db

    Conditioning: dnd, out of time

  16. 1)186
    2)253
    3) 300 (this felt awesome)

    4a)264
    4b) 75 lb DB

    cnd:
    10:50, was going to swap muscle ups with bar muscle ups but after struggling to get one, i switched to strict pull-ups.
    Im surprised HSPU and overhead press weren’t thrown in there for good measure

  17. snatches 170
    cleans 225
    jerks 235
    rdl+pulls 205
    db bent row 75’s
    con-22:25
    muscle ups slowed me way down but i got em all. and those lunges tore my glutes up way more than i thought they would

    mfs-4-6-4

  19. Putting to use what I learned at the Parabellum Camp in Green Bay this past weekend. If you are thinking of signing up for a camp…do it! More than worth the money!
    1) 175 #
    2) 245
    3) skipped due to time
    4a) 225
    4b) 32 kg
    Cond: 22:26
    scaled mu’s 6, 4, 2
    Upper body felt trashed, lunges felt great thanks to all the squats

  20. BBG:
    1.) 190 ~ 79% (-5 ~ 130717), 200x1f
    2.) 235 ~ 85% (+5 130718)
    3.) 265*Triple PR ~ 96% (+25 ~ 130718)
    4a.)225, 235, 235, 235
    4b.)24, 28, 32, 32

    Conditioning:
    18:31 Rx ~ wow

  21. BBG:
    1) 86Kg, 90Kg x 1 (Previous 1RM PS of 85Kg, 3RM PS of 80Kg)
    2) 107Kg, 111Kg x 1 (Previous 1RM PC of 110Kg, 3RM of 100Kg)
    3) 115Kg (same)

    Cond:
    21:35

  22. M/17/160#

    BBG:
    1) 155#
    2) 205#
    3) 205#
    4a) 225#
    4b) 60#

    Conditioning: Did 95# and used 45# weighted pullups/dips as a sub for MU. Don’t know time.

  25. Sn- did a triple every 2 mins worked up to 155 then dropped back to 135 for 2 triples
    CnJ- same as above. Worked up to 205 then dropped to 185 for a couple triples
    Jerk- 4×3 185#
    Clean RDL complex- 225
    KB- 2, 70# KBs
    No time for METCON

  26. BBG:
    1) 185
    2) 205
    3) 225
    4a) 185
    4b) up to 80#s
    Conditioning:
    No MUs- too much skin missing from this weekend. Still tough without those.

  27. BBG

    1) 175

    2) 255

    3) 10 minutes to establish a 3RM Jerk from blocks/rack (each rep may be dropped). – skipped

    4a) 185 all sets
    4b) 70s all sets

    Conditioning: 17:55, crushed

  28. 1) 65, 70×2
    2) 80, 85×2
    3) 195#, 205×2
    4a) 225# x sets across
    4b) 80# DB’s x sets across
    Cond –
    scaled to 115
    subbed strict c2b + ring dips
    23:36

  29. BBG:

    1) 205# (ran out of time, could have hit a bit more)
    2) 275#
    3) 285# (took from the rack, no drops, and re racked)
    4a/b (skipped due to time)

    Conditioning
    14:04 this SUCKKKED! My quads and glute a killing me!

    I’m really excited for Saturday! I’d love to hit 325+ on C&J

  30. BBG:
    1) 155
    2) 195(2)
    3) 205
    -had nothing on this today, CNS fatigue.

    4a) 225
    4b) 4×10 single arm kb row 70#

    Conditioning:
    19:15

  31. Getting ready for a meet this weekend so changed some things.

    1) 220 but not UB
    2) 242 but not UB. Single at 275
    3) Double at 308
    4a) Clean Pulls x 3 @ 330
    4b) Bent over Snatch Grip Rows x 10 @ 135

    No conditioning although I want to try this workout.

  33. Felt beyond shitty today. was tired as hell and had no drive. A few things were kicked/throw.. Get passed it and move on.

    1. 175# (-10)
    2. 215# (-15/ugly ass form)
    3. 205# (-40 lol)

    4a. 225#
    4b. 32 KG

    Cond:
    14:02

  34. This was fun
    BBG:
    1) 72.5kg (I’m bad off the floor that much 🙁 )
    2) 100kg
    3) 100.25kg
    Strength:
    1) 80kg, 80kg, 100kg
    2) 1.5 pood
    Cond: Did some sprint work.. Sorry not sorry

  35. 1)115 (+5)
    2) 160 (+10)
    3) 175
    4a) 155
    4b) 50lbers

    Cond: 14:53 but omitted press out of bottom in all muscle ups save 2 in the first round and 1 in the second- shoulder felt off and I didnt want to aggravate it.

  37. 1) 210
    2) 275
    3) 275
    4a) 255
    4b) double 70s / double 100s

    Cond: 15:48 – slow ass last round, first 2 in 7:00

  38. BBG

    1) 165 Felt really good, failed 175 on the 2nd rep twice

    2) 215

    3) 230 pr on triple (215)

    4a) 245
    4b) 80

    Conditioning: 21:17 rx loved this wod a lot.

  40. bbg)
    1) 130 5# pr
    2) 175 5# pr
    3) 175 split jerk 5# pr

    skipped 4a/b

    conditioning: scaled to 9-6-3 MU and 95# for bb work 21:37 really hard

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