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)…
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.
Hahaha holy shit. I was at LSUS watching the lifters there qualify on Saturday and was thinking, “How awesome would it be if Outlaw had their own singlets?”
Is it possible for non-Americans to order those singlets?
What….no pink long sleeves?
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.
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
i am hereby adding weighted vest to my christmas list
That’s a power move.
Careful, Rudy changes his mind a lot…($80 worth of chains=used twice)
+1
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
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
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
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
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
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.
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!
M/27/169#
BBG
No misses based off of 285#
Strength
1a) 205#
1b) 225#
Conditioning Later
39M/192#
BBG: 135#/155/170/180/190
strength
1a) 175#
1b) 225#
cond: later
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
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
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.
BBG- 105/125/130/140/160 no misses
Strength- 135 for both
Cond- later
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
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
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.
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
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
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
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
C+J: 165,195, 205, 225, 235/245
Strength: done
Cond: 3x 800 then started pouring. Rowed 1000. Times not worth typing..
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
BBG: off 255
Strength: 1a) 195
1b)195
155, 175, 185, 205, 225, 235
2a) 155-185
2b) 185-225
Cond: done
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
1) 185, 215, 225, 245, 275
Conditioning – Did my 800’s on a nice twisty trail to get away from running on a track.
3:09, 3:23, 3:20, 3:24
BBG: 105, 125, 131, 140, 160#
Strength:
1a) 135,
1b) 135, 145, 145, 145
Conditioning:
3:28, 3:27, 3:27, 3:26
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.
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.
1). 185-205-225-235-255
2a) 185
2b) 185
Cond: 3.20-3.15-3.10-3.12
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
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
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