MEGA IMPORTANT POST (again). I actually think this one maybe deserves the big intro, but only because it’s time sensitive, and I know you guys won’t actually read it unless I tell you to.

Due to popular demand, we are going to go ahead and make the Outlaw Barbell singlets available to everyone. Now, before you go dry the pee pee from your excitement, there is a catch… To have these ready for our lifters at the AO, they must be ordered TODAY. We are not planning on stocking these, or making more, so for now this will be your only chance to order them.


Here’s a few details…

-When you order, please comment (in the comment area, duh) whether you are male or female. Syn is very smart, but if you have a unisex name, you may end up with a boobie area in your singlet.
-These are “Adidas style” in material, design, and fit. They, however, do not have silly stripes on the side.
-Before someone makes a snarky comment, they’re $120. This is EXACTLY what they cost to make. Syn did the design for free, and neither Afro Brutality or Outlaw are making a dime off them.
-In light of that, you should go CHECK OUT THE AFRO BRUTALITY TEAM OUTLAW STORE and order something to thank Syn.
-We do not guarantee PRs every time you wear these, but we do guarantee that someone, somewhere in the world, will PR (or PB) within twenty-four hours of you wearing one… Probably.


WOD 131106:


1) 4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
2) 4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.


1a) 4X8/5 Front Squat/Back Squat @ 94% of 131104 – rest 60 sec.
1b) 4XME (distance) Triple Continuous Broad Jump (no pause between jumps) – rest 60 sec.


For time:

60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders

80 thoughts on “131106

  1. How do they fit? I am six foot @ 190 Pounds would i want a large? Lame question i know but im sure everyone else was thinking it but to SCUUURED to ask.

  2. Just for clarification, Outlaw Barbell has the squats as 5 sets of 4/8? I assume this is correct, and 4×8/5 is a transcription error?

  3. From the hip, are we to do vertical or high hang? I’m only asking because I recently watched Spencer’s videos on both versions. Thx.

  4. So for those of us that wear weightlifting shoes we either change shoes after each squat set. Or…GASP… jump in WS shoes?!?!?!?! THE HORROR!!!!

    • +1 my feet have been cringing and cramping thinking about jumping in my Romaleos… Fawk

  5. From yesterday, my Jerk is ~30# lighter than my Max Clean, do we base numbers off the weaker of the two?

  6. If there’s anyone who happens to read this that is familiar with wrist sprains (resulting from catching a clean poorly), please let me know how f***ing long you had to modify sh*t before you could do things like burpees, cleans, snatches, OHS, push presses, HSPU or generally anything involving your f***ing hands again. I sprained mine on 13 SEP doing heavy hang cleans, caught the bar in my hand (as opposed to where it belongs, on my chest) and snapped my sh*t up. Thanks for any info/experience anyone can provide.

    • I hit my elbow on my knee on a heavy clean and really jacked my wrist/hand up. Took about 5 weeks before I was able to do anything OH, and another 3 weeks before I was able clean or jerk. Sprains can definitely take a long time to heal.

    • 1. Broke my left wrist at camp on a poorly caught clean (I thought it was sprained, but found out at regionals that I had indeed broke it). So, first off, make sure you didn’t do more than just a sprain, because it could eff your world up for months. (As in failing HSPU on event 6)
      2. Sprained my right wrist early September in the same fashion. I am still feeling the effects about 7 weeks later. Honestly, it think its going to be about a solid 10 weeks before I’m back to 100%.

    • Yup, caught a clean poorly on the 3RM PC’s a couple months ago and am still recovering. Be cautious with it, as soon as I thought I was back to 100% I would injure it again. I don’t know if I hurt it as badly as a sprain/break, but I believe it led to some serious tendonitis so I bought a bike tire tube and have been “voodoo flossing” a few times a day and it has helped a lot. As far as working around it, obviously back squats should be fine but for front squats i would loop a strap around the bar and hold the strap to maintain a rack position. P.S. just cleaned my bar for the first time in ages and apparently having a kilo of chalk/rust on it does not help your rack position in a clean, I have not come close to jamming my wrist since.

    • Did the same thing on the dip of a jerk trying to use a wider grip. That was 5 weeks ago. I didn’t go heavy for 2 weeks leading up to the Outlaw camp. Felt decent then I went heavy c&j there and jacked it again so yesterday was the first time I clean and jerked in 2 weeks and I just taped it really really tight. Hopefully it will be back to full force in a few more weeks but for now I’ll modify as needed. If I suicide grip the bar in overhead movements as long as it’s not heavy it will feel fine. My workout partner jacked his up 8 months ago and just now went to the doctor and found out he tore ligaments and will have surgery in 9 days. His wrist hurts bending it in all directions.

    • I guess it depends on where your wrist sprain is located. I got a minor tear in my TFCC (Triangular fibrocartilage Complex); left wrist on the outside. I hurt mine in May during a comp (C&J) and am just back to oly lifting. I feel OK snatching, but still baby it with C&J. As a side note, I am older and don’t recover as quick, and I am trying to learn a lesson on recovery (it’s been a tough lesson).

  7. 1) 195,195,205,205
    2) 235,235,235,235
    a) 225
    b) ~25ft
    Cond) 16.13


    • Would love to get a singlet, however, internet filters out here find the ‘afrobrutality’ in the web address as something that might be inappropriate.

  8. 1) 100
    2) 225, 225, 230, 230
    a) 150
    b) ~16-18ft
    Cond) 19:30 w/ 65# and 30, 60, 90 singles


  9. BBG:
    1) 175-175(xooo)-175(xooo)-175
    2) 210 – no misses

    1a) 240#, unbroken
    1b) 25′ – 26′ – 27′ – 27′


  10. BBG:
    Snatch @ 125
    Cleans @ 155
    Strength @ 175 Did the 8/5 way. Was actually pretty good! I do rerack the bar walk about five paces away from the rack, come back in and knock out the HBBS. I could probably get it wothout the rest but i feel a little light headed sometimes, so better safe than sorry.

    Conditioning: 80 walking lunge steps with 2x55lb kettle bells. Shoulders are hurting (most likely from imperfect jerk technique.

  11. BBG:
    1) done sets across with 70%
    2) done sets across at 70%
    no misses on either
    1a) Squats at 180 ( did this as 8/5)
    1b) done

    Also did some extra benching…

    Conditioning later on, felt pretty smoked after lifting today.

  12. bbg
    1.) 175, 184 x 3 (having trouble sitting back becuz of hip flexor.)
    2.) 225 x4

    1.) 254 (best feeling when you finish that last set.)
    b.) DND

    tried OH Lunges and my hip flexor screamed at me. Only burpees and DU’s

  13. 1) 155 – Felt super easy but stuck with the %’s
    2) 185

    Squats – 205
    Broad jumps: Done

    Cond: 16ish. Did this immediately after squats. SUCKED

  14. BBG: 1) DND
    2) done@125#. Easy and no misses.

    A) done@165#
    B) all jumps were around 6,2m.

    Conditioning: 20:38min.

  15. When doing the conditioning do you guys scale the load/reps if needed, put a time cap on the metcon, or do you just gut it out as is, asking because i know in the past rudy has said that conditioning should be kept to around 12 mins, just curious to see what fellow outlaws do.

  16. BBG:
    1.) @155#, 72%. No misses
    2.) @185#. No misses

    1a.) @215#. Fast and smooth
    1b.) ~25′ each set


    Had to do a lot of turn arounds with the lunges. Subsequently dropped the bar each time

  17. M/27/169#

    1)No misses based off 225#
    2)No misses based off 285#

    1a) done @ 215#
    1b) 25 feet, 26 feet, 26 feet, 26 feet

    Conditioning Later

  18. BBG
    1) 110#
    2) 125#

    1a) 151#… obviously didn’t read carefully. Did 5×4/8. Fuck
    1b) Not sure how long. Couldn’t find measuring wheel

    Conditioning: 16:23

  19. BBG:
    1.) @175. No misses
    2.) @200#. No misses

    1a.) @ 230#…
    1b.) 26′ each set


  20. bbg)
    1) 110#x3 112.5×1
    2) 4×132.5#

    1a) 4×140# 8/5
    1b) done jumped far

    conditioning dnd ran out of time maybe tomorrow

  21. BBG:
    1.) 170, 175, 180, 185 ~ 12/12
    2.) 200 ~ 12/12

    1a.)210 ~ (60/60) @ 4/8×5
    1b.) 26′ 7″, 25 9″, 26′ 4″, 27′

    14:42 Rx

  22. 1) #115
    2) #150
    1a) #150
    1b) 22’9″/23’1″/22’3″/22’5″
    13:33 – Used 20# Medball for OH Lunge
    -I like this new squat cycle. The volume is something that I def needed and the load helps me work on speed.

  23. BBG: 1) 155
    2) 185
    Strength: 1a) 185 not as bad as I thought it was going to be
    1b) did 3 ME box jumps @ 44inches

  24. 27/77kg/5’9″/M/CenEast


    Sn: 4×3 125/130/135/135#. Off of 180#.

    PCln+PJ: 4x(3+1) 165#. Off of 235#.

    FS/BS: 4×8/5 185#. Done. Off of 260#.
    Triple BJ: 24’6″/25’4″/25’/25′

    Conditioning: 18:49 Rx. Buck Furpees.

  25. BBG
    1) 165, no misses
    2) 215, no misses…lowered weight from 225 to 215 to work on form

    1a) 240
    1b) 24, 25, 26, 27 feet…somehow went a foot further each time
    Cond: 17:45RX

  26. 1). 160. No misses
    2). 205. No misses. Had to do singles on cleans. Right elbow was giving me issues catching bar.
    3a) 220. Is it weird the fs felt a lot easier than the bs?
    3b). 27′-28′-28′-28′
    Cond: 14.16

  27. Weightlifting
    1) Off 80
    2) Off 115

    1) 94
    2) 25+ ft on all, didn’t feel like measuring exactly

    AM – swim 10x200m @ 4:30
    PM – calisthenics

  28. Snatches at 160#
    Cleans and Jerk at 185#
    1a) Done at 200#
    1b) 22.5 ft, 22.5ft, 21 ft, 20 ft (I think those are right, assumed my rubber mating was 3 feet wide)

    Cond: What the hell was that, I felt awful, embarrassing time 19:10

  29. m/35/5’8″/180lb
    1) 135-135-145-145
    2) 185-185-185-185
    1a) 190-190-190-190
    1b) 21′-21′-21′-21′
    17:43 should have went faster on the burpees

  30. BBG

    1) 4X3 Snatch from Hip, 155. Missed 1 rep each set. off 225
    2) 4X3+1 Power Clean from Hip + Push Jerk, 185 off 280


    1a) 4X8/5 Front Squat, only did the front squat portion. Off 350

    Conditioning: modified-changed OH walking lunges to back squat-light. Doing some prep-work for a competition this weekend. Have felt smoked the last couple of days. Hope recovery is good the next day n’ 1/2

    For time:

    60 Burpees
    20 Double-Unders
    20 Back squats 95
    40 Burpees
    40 Double-Unders
    20 Back squats 95
    20 Burpees
    60 Double-Unders

  31. 1) 100 no misses felt soooo much better than they did from hip last month.
    2) 125 easy
    1a) 125
    1b) 17 feet every damn time.

    Cond- 16:54 I hate burpees.

  32. 1) based off 205.
    2) based off 265


    1a) @221# these were tough for me
    1b) far


    (Used 100#)

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