Well, we finally did it. After two failed attempts, and numerous technical glitches (because we’re stupid at the internet), the first episode of The Outlaw Podcast is finally live. This episode features 94kg National Champion, Jared Fleming, who is training for a run at the 2016 Olympics, and is a daily training partner of Kendrick Farris. Jared has a 67″ Box Jump, did six Muscle-Ups the first time he touched a set of rings (and never needed a dip), repped out strict Parallette HSPU (yes, like Klokov), and is an amazing gambler. Also, we talk about all that stuff on the podcast…
Oh, and we’re testing the Back Squat today.
Paul Castaneda – 350# Jerk:
1) 15 minutes to establish a 1RM Snatch Balance.
This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.
2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
What should we be targeting as a % of prior 1RM? For example, going into Hatch, my 1RM was 320#. During Hatch, I was able to hit the 103% per the cycle (330#) and actually went a little further to 106% (340#). Given that, what percentage should I/we be targeting off of my/our pre-Hatch 1RM?
I have a brand new (in box w/ tags) pair of Adidas Adistar (yes, adistars, the ones klokov wears) weightlifting shoes that are size 10.5 US, which sadly isn’t my size. I am hoping to somehow trade for a pair size 7.5 to 8.5 (new OR lightly used). Anyone?
Wish I could help with the trade, but out of curiosity, where were you able to find the ones you have?
I got them on ebay, ordered my size and they sent wrong size because it was the last pair left.
I don’t have them to trade, but mate… what would you sell those things for!?
Won’t go below 275 USD. That’s what I paid all in for them and I could return them to UK for refund but if I can sell to someone I’d do that.
1) 415# (40# pr)
15# off my 1RM before ankle surgery
1) 225# (94% of max snatch… apparently I suck at these)
Shitty. Fucking. Day.
1) 265# (30# pr)
1.) 232 (95% some reason i really struggle with these)
1.) 445 (+30!!!) the hatch cycle did what Smolov could not, and that was getting me away from the 405 to 420 range. Felt smooth too, cant be more pumped.
Sn Balance (Heaving): 100Kg
HBBS: 160Kg, 170Kg (F), 178Kg (F)
Meh, not there today.
Have been having lower back problem since Finland camp.
Sn Balance: 110kg (110%)
Back squat: 160kg (5kg PR)
BBG: 1) 205 – 100% of 1RM
Strength: 1) 325…..1RM during Smolov was 350
1) 220! ( 120%)
1) 315 (+20 from start of cycle)
I thought I had no chance of working above 185 on the snatch balance. weird.
I don’t normally comment… Mainly because my numbers suck and I am a newby to Crossfit… 6-7 months.
But had to brag on this squat cycle.
Took my Back squat from 275 to 355 this morning.
Snatch Balance – 205
Other awesome numbers so far following outlaw for 6 months.
Clean and jerk. 185 to 255
Snatch 115 to 200
Front squat 185 to 285
Bench from 185 to 225
At 20 Years old and 175 Pounds
Holy freakin crap! Start commenting more! Congrats and keep it up.
Was that back squat all on Hatch or was that 275 from before Smolov Jr?
Thanks. I need to.
That 275 was before the Smolov Jr. Cycle.
Nice work Austin.
1.) 225#, 105%. First time doing these heavy
Started following consistently this cycle. Missed the Smolov cycle due to injury/surgery. All my lifts have gone up at least 25#. Thanks Coach.
1) 80kg, no where near max snatch but still working on technical things from parabellum camp. Felt very good tho, room for progress.
2b) 105kg done.
1RM HBBS 160kg, 165kg fail. Felt really really easy when compared to earlier 160, and this was without going all berserk with the bar meaning I can workout better tomorrow. Progress!
-not nearly as confident after Hatch as I was Smolov, don’t feel like I got much out of it.
1) 225#, 30lb PR!
315, +10lb PR!
Cond. Did Wednesdays WOD, ouch
19:26 (burpees and wallballs killed me)
1)275, 295 was more like a sn. g pp + ohs
405, miss @ 415
1. 175# (120% of max)
Strength: 255# –finally back to old max after injury
snatch balance 205
could’ve push pressed+OHS more. tried to keep it somewhat fast and the footwork solid. first time ive gone anywhere near this heavy with this movement and i was not confident in it
snatch pulls 225
hbbs 420fail, 415 matches PR set a couple weeks ago
wasnt really feeling fresh this week, like i did after the smolov cycle
on an unrelated note, my handstand continues to improve, held one for a solid 10 seconds today and i can walk about 8feet
Skipped snatch balances and just snatched to warm up
Failed on 405 and called it a day. I was able to get 415 (+10lb) a few weeks ago for the 103%, so I still think Hatch helped. Felt weak today all around.
2b. did some snatch work instead
Strength: 315…. bad day.
1.) 240*PR ~ 98%, 255ff
2a.) 195 ~ 9/9
1.) 315 (-15), 335ff
1) 145# 93% of 1rm snatch lots of shoulder stability problems today
3) 220# +5 lbs from start of the cycle and tied previous 1 rm from 9 months ago. Been a frustrating cycle. may try again in a week or so.
HBBS 392# (12# PR)
1) 215…same as snatch -_- ( always have trouble with the lockout at the bottom, shoulders always give away to the weight at the bottom just like with snatch.)
2a) 185 with no misses
Strength= 405 lbs (+35lb Pr), went for 410 but legs were shot
Snatch balance: stopped at 155, thought about moving on to heaving SBs but I just really wanted to squat.
HBBS: after my walkout at 415 I hit 355, 380(5lb pr), 390(15lb pr) then 400(25lb pr)!!! Thanks so much Rudy! Ill be working off 90-95% for future programs now though.. Lol
1. 245- 109%
2. all completed @195#
350, (-30) and this was an absolute fight. havent felt good around my heavy 1rm since the last 1rm… and obviously didnt feel it today lol
1) 205, 225 could get overhead easy but scared to drop under weight, was able to squat it 4 times w relative ease
2b) 225 full pull
HBBS: knee was feeling better today but not perfect so I decided to give it a go after not doing full squats for a week…
430 (5# PR) so I’ll take it
1) 225 112%
BS: 360- same but didn’t squat much this cycle bc of knee so I’ll take it
1) 375# (10# PR)
1) 160 (128% of max)
Hbbs- 230 (+15 from beginning of hatch)
Again, after being stuck at 200 for over a year, starting Outlaw in June, getting a 15lb pr post smolov and now this 15lb jump? Im amazed. I really thought id just never be a great squatter. Now im setting goals like a more than bodyweight snatch and a 200 lb clean and I actually believe I can get there. THANK YOU!
1) 265 – never thought I’d hit that haha. Felt super sketchy though.
2) 455 – max went down 10# but, I’m not mad at all since I haven’t done a single back squat in exactly 1month today. #opstempo
And the 2 is for HBBS, not the accessory work.
275 hbbs went for 295 couldn’t get out of the hole. Broke even from the end of smolov.
1) 215 100%
2) only 2 sets elbow still sore
4) jumped from 395 to 415 and failed twice…just need to stay healthy
1) 295# (-15) Failed 3 times at 320#
Not a good day at all. My diet wasn’t right throughout this cycle and it showed. Disappointed to say the least. I thought the Smolov was better than the Hatch but I hope we go on another squat cycle. If not, I’m just going to do the Smolov again. Need to get over the 315# plateau.
Weightlifting – skipped
Strength – 165 (365), 170F (375)
thanks for the kg/lbs translation you fucking hipster
1) Worked up to 260 which is my 1rm snatch. Been getting a dull ache/pain in my forearm when the bar is locked out in the overhead squat. Cleans don’t bother it, jerks don’t feel as bad as snatches but it’s just been really annoying. Almost feels like a shin splint but in my radius so if any one has some tips or advice it would be greatly appreciated.
2a) did 3×3 hang cleans @ 210# instead
2b) @ 285#
3) 435# (10# PR) 450F i’m not stoked but def satisfied, for such a long cycle i was kind of hoping for more.
Started Outlaw right after CE Regionals (wasn’t a competitor, just coincided). Couldn’t be more FUCKING happy than I am after today, and to see where I have come, and the rest of the forum, in a little over 3+ months is amazing. Rudy & Outlaw Team, thank you!!
1RM Snatch Balance: 200#. 1RM Snatch is 175# so ~114%. I’ll take it because nearly 2 months ago, I got a 1RM OHS @ 195#. To do this much weight felt amazing.
Working sets: 160#. 9/9
Pull: 190#. Off of 175#
1RM HBBS: 355# (+40# pre-Smolov, +35# pre-Hatch, +15# during-Hatch).
Snatch balance 135
Hbbs 255 (+10 for hb)
Snatch Bal 1RM: 195 +10lb (stoked about this one)
BS 1RM: 315 -20lb (not my night for a PR here)
275 (+20) :)))))
475# (35# PR since the beginning of hatch cycle)
Snatch Balance: 195# no way I was going to get to my max
3×3 @ 160
Pulls at 225#
HBBS PR @ 335# (+20#) 345 was close.
wasnt feeling the snatch balance today only did 190! not happy
HBBS 305!! #20PR double body weight! so happy. Iv been nursing a groin strain as-well. Thats a total of #55 since starting OUTLAW!
1) 195 (fail at 205)
HBBS @305, worst headache ever
Sn Bal – 215
HBBS – 305 PR(+10) Mental hurdle cleared.
1) 245# (104%)
Strength: 415# PR (+10#)
1) 145 (only 90% needs work)
Skipped BS, working on positioning in bottom.
2a) 135. Shoulders getting taxed at this point. I loved it.
2) 280 (+5). Squats felt heavy today. Thought I’d go higher.
1) 155 (this is something I am not great at)
Strength: 280 (+15) up 45# from pre-smolov.
I thought smolov helped my squats more but my overall numbers and strength have gone up with hatch. Both were great experiences.
1) 155# (failed 175)
Strength: 325# (+15#)