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#
Rudy has definately come out swinging after the de-load week. Bring it!
Tried using straps on BBG for the first time last week,dam near broke my wrist,lol
Any tips?
What kind of straps are you using? I’m already assuming the wrong kind
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.
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
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.
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
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.
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.
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.
Anyone got any tips or tricks to get knee sleeves to dry out
Uh a drying machine or mother natures fresh air and sunlight?
Wash mine once a week and let air dry overnight, after workouts I put them in front of a fan to stink up the entire box
I leave mine inside out and out in the open so they get some airflow
BBG:
1) 165#
2) 205#
3) 225#
4a) 225#
4b) 32 kg
WOD- 18:49 Rx
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
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
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?
Drop the weight to get in the reps with near perfect form and live to fight another day. You will still get stronger and reinforce good habits
Thank you very much, I appreciate the input.
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
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
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
BBG:
1) 215#
2) 275#
3) 300#
4a) 60kg (too light)
4b) 24 kg x 10
WOD- 15:18
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
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
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
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.
BBG
1) 125#
2) 165#
3) 170#
4a) 165
4b) 24 kg
Cond: 18:51
CND
26:58 #115
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
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.
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
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
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
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
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.
1. 185
2. 245
3. 255
4a. Skipped
4b. Skipped
5.15:53
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
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
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.
1) 190#
2) 245#
3) 250# (no blocks 🙁 )
4a) 225#
4b) 32kg
Conditioning:
14:30
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
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.
BBG
1)165
2)225
3)225
4a)175
4b)1.5 poods
Conditioning
19:23 rx
TOWOkinawa
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