131105

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MEGA IMPORTANT POST. Although it’s really only important for about 30 people, so I’ve gotta question my own overly dramatic introduction.

We need ALL Outlaws, who have qualified for the American Open (even if we’ve talked to you previously), to email us (rudy@outlawway2.wpengine.com AND spencer@outlawway2.wpengine.com – in THE SAME email, please). Not only do we need an accurate list of all our lifters, but we have a few other event details we need to discuss with you all.

And, oh by the way, we need to tell you guys how to order these (front on the left, back on the right)…

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WOD 131105:

BBG

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Strength

1a) 4X5 Push Press – heaviest possible, rest 60 sec.
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

4X800m Run* – Rest 1:1

*Wear a 20# weight vest for rounds 1 and 2. Rounds 3 and 4 without.

43 thoughts on “131105”

  4. I was already stoked about qualifying for the American open and now that I see that singlet I have a raging hard on. So excited. Go team outlaw. Can’t wait till December.

  5. holy shit can we order those if we haven’t qualified yet? (some day…)

    those look amazing, all though pink sleeves would really tie it together nicely

  7. 1) 195, 225, 245, 265, 285
    a) 225 (behind the neck, helps elbow some)
    b) 255
    Cond) Rainy here! 4 x 1000m row, 1:1 rest (3.29, 3.30, 3.29, 3.26)

    #TheOutlawWayAfghanistan

  8. 1) 110, 125, 135, 145, 160
    S1a) 135, 140×2, 155
    S1b) 155

    Cond) subbed 4 x 1000m row, 1:1 rest (3.46(10 second PR for 1000m), 3.55, 3.56, 3.58)

    #TheOutlawWayAfghanistan

  9. BBG:
    180, 210, 225, 240, 255, 270 – no misses

    Strength:
    1a) 185# across (worked on speed)
    1b) 225-235-245-255

    Conditioning:

    Only had time for 3x800m… 3:21 (+20#), 3:27 (+20#), 2:58

  10. 1) 135(2)/150(2)/165(2)/175/205
    2)
    A: 165
    B: 165
    Cond) pain in knee – biked instead – 1:54/1:45/1:32/1:34

  11. BBG:
    1) Off 230

    Strength:
    1a) 165
    1b) 4×6@165

    Conditioning: (Done before BBG/Strength)
    *Contrary to what my times say, no vest.
    3:05-3:17

  12. 1) 175-195-210-225-240/255

    PP 175-185-190-195
    PR 95

    rows light, getting shoulder back to pulling strength.

    Cond did with the gym peeps.

  13. 1) Done off of 240, no misses. did an extra set at 92.5% thanks to feeling great!
    strength
    2a) up to 180×5 PR
    2b) up to 185

    Conditioning:
    missed the note about the vest…
    3:11-2:53-2:57-2:53

    I really like these running or rowing workouts we’ve had hte last two tuesdays, i think this is an area that i could see a lot of improvement on. hope we keep getting these pieces!

  16. Bbg-
    1) off 285. Missed final jerk @90%

    Str-
    A) 185
    B) 225

    Cond-
    1. 2:56 w/ vest
    2. 2:58 w/ vest
    3. 2:46
    4. 2:42

  17. BBG:
    Off 260#. No misses. Mostly Push Jerks

    Strength:
    1a.) up to 205#, felt easy for missing it Saturday
    1b.) up to 225#

    Cond:
    3:25*
    3:15*
    2:50
    2:53

    *done with 35# sandbag. Vest is in pieces

  18. BBG: 105/125/130/140/160. No misses, felt light.

    Strength: DND

    Conditioning: 4:36/4:28/3:45/4:12 RX. Ouch that was painful.

  20. m/35/5’8″/180lb
    BBG
    1) 155-155/185-185/195-195/205-205-205/215-230
    STR
    1a) 185-185-185(4+F)-185
    1b) 185-185-185-185
    COND (4×800 on treadmill)
    3:33*-3:33*-3:16-3:01 (probably should have gone faster)
    *with vest

  21. c+j based off 260
    push press 2×5/195, 1×5/200, 1×4/205
    pendlay row 225
    con-no vest
    3:00, 3:06, 3:11, 3:06

    mfs- call it whatever numbers you want, everything from the waist down hurts but my spirits are high

  22. BBG:
    Off 200. I did 11 sets of these as that is the way my pea brain interpreted Rudy’s numbers mess. If that is wrong…so what, I did it and loved it

    Strength
    1a) 155, tired from previous c & js
    1b) 145

    Conditioning: dnd, out of time

    • By the way, I’ve struggled with cleans since the beginning, mostly because I fail to get the bar in the proper rack position and usually end up pressing the bar on my way up from the bottom. I maintain my grip instead of letting the bar roll back onto my finger tips. Well, I stopped using a hook grip and thus far this appears to have eliminated this problem. Cleans are going much better.

  23. BBG: 160, 185, 200, 215, 235 and 245 for the last two sets
    1a) 185×3, 195
    1b) 255
    Cond:
    2:26
    2:57
    2:57
    2:58

  24. BBG:
    1.) 165 x (8/8), 195 x (8/8), 205 x (8/8), 220 x (9/9), 240 x (2/2), 250 ~ (1/2, 2/2)

    Strength:
    1a.)185, 190x4f, 185, 190x4fx1
    1b.) 185

    Conditioning:
    3:51 (20#), 3:49 (20#), 3:35, 3:26 ~ not on a track

  25. bbg) 2×115#, 2×132.5, 2×142.5 3x 152.5 (misread did 1 clean+ 3 jerks x3) 1×160, 1×170
    felt fast and easy

    2a) 140-145-150 f4-145
    2b) 185-205-215-225

    skipped runs dt time

  26. BBG:
    1) 155#, 180#, 190#, 205#, 230#
    Strength:
    1a) 155#, 175#, 185#x2
    1b) 205#
    WOD- 3:35, 3:45, 3:03, 3:09 Rx

  27. C+J: 165,195, 205, 225, 235/245
    Strength: done
    Cond: 3x 800 then started pouring. Rowed 1000. Times not worth typing..

  28. BBG
    1.) 200, 225, 243, 254, 287 (felt good especially jerks)
    Strength
    1a.) From ground: 200, 220, 225, 230 love all the push pressing we are doing
    b.) 200 x4
    CND
    No vest 800s are approximate and done on an indoor track with a lot of turns
    2:49, 2:58, 3:01, 2:59

  31. 27/77kg/5’9″/M/CenEast

    1/1/1

    H Cln+J: off of 235#. 2@140/2@165/2@175/3@190/1@200/1@210#.

    PP: 155#
    PR: 165#. Had been doing these incorrectly. Form now corrected.

    Conditioning: TWT 12:40
    3:10*
    3:15*
    3:08
    3:07
    *20# WV

  33. BBG: 105, 125, 131, 140, 160#

    Strength:
    1a) 135,
    1b) 135, 145, 145, 145

    Conditioning:
    3:28, 3:27, 3:27, 3:26

  34. BBG: off 270, no misses, last set at 245#
    1a. 4×5 185
    1b. 4×5 185/215/215/225

    Cond.
    Took my Boxer with me on all the runs, did all 4 with vest and average times 4:21, nothing fast but he needed the exercise.

  35. M/18/160#

    BBG:
    1) 135, 175, 185, 205, 225

    Strength:
    1a) 165#
    1b) 205#

    Conditioning: No time to run and the weather was crap. Worked on some extra strength stuff.

  37. BBG: 120, 140, 150, 160, 180# no misses
    1a) 135×2, 140×2
    1b) 185
    Cond: no vest
    2:58
    2:58
    2:59
    3:01

  38. C&J Complexes: 160#,185#, 195#, 210#, 235# no misses, all felt really good, especially the jerks
    1a) 185# across, played around with different elbow positions (high/low)
    1b) 185#, 205 the rest
    Cond: 3x800m, no vest. Hole in the shorts made for some uncomfortable running. 3:10, 3:09, 3:16

  39. BBG

    Hang Clean + Jerk: off 280
    Terrible night jerking the weight, no missed cleans. Not feeling strong tonight

    Strength

    1a) 4X5 Push Press – weak went light. 135/155/175/185
    1b) 4X5 Pendlay Row – ” ” 185/205/215/225

    Conditioning
    Programmed different tonight:
    4×500 m rows kept @ or under 145 pace. Then some deadlifts/pull-ups to test a wod for this weekend

    Overall bad day felt weak/tired

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