Justin Key – 200# Snatch @ 160# BW (and 34 years old):
The Low Bar Squat is officially dead.
WOD 131113:
BBG
1) Snatch Pull + Snatch: 2X2+2@85%, 2X1+1@90% – rest 90 sec.
2) Clean Pull + Clean + Push Jerk: 3X1+1+1@80-85% – rest 90 sec.
Strength
1a) 5X3 Clean Grip RDL @ 100% of Clean 1RM – rest 60 sec.
1b) 5X4/8 FS/BS @ 94% of 131111 – rest 60 sec.
Conditioning
15 minute AMRAP of:
Row 500m
25 Jumping Squats 45#
15 Pullups
Are you implying 34 years is old?
Certainly feels like it some mornings… Although I will say that I’m kind of excited to be able to compete at a “Masters”-level next year.
+1. I want to hit 250 next year at 170. Still a year n’ half away from masters
BBG:
1) 135, 155#
2) 180# (Split Jerk)
S:
1a) 255#
1b) 235# (2 sets)
Was feeling awesome today, until pairing RDLs with more Squats!
BBG:
1) 2+2 @ 225, 225 / 1+1 @ 240, 240, 245, 245 (feeling good)
2) 1+1+! @ 245, 260, 275, 275
S:
1a) 325
1b) 240
C:
more like active recovery and had to sub ring rows for pullups
3 rds + 631m (just kept rowing, refused to do more squats!)
#TheOutlawWayAfghanistan
Not complaining though! The squats felt smooth and awesome!
was very sore going into this.
BBG
1) missed one snatch on second set at 85%, no misses at 90%
2) sets at 80-83-85% with no misses
Strength
1a) 250
1b) 195
Conditioning:
9 pullups away from finishing 4 rounds. very slow, felt like i had completely run out of gas.
BBG:
1) 110, 115 (No misses but last snatch was a little messy so I did a couple extra)
2) 155
S1a) 185
S1b) 160
C: 3 rds + 387m
#TheOutlawWayAfghanistan
Bad Day!
Had zero energy getting under the bar for the BBG. Lot’s of misses for 145 and 155 today.
Really had to talk myself into doing the squats today. wanted to call it a day after BBG. I finished them though. No problems but just felt weak and tired. For some reason i tend to feel awesome Mondays, Tuesday a little shitty, and Wednesday like hell. Then pretty good friday and saturday.
Conditioning: gonna do it later
Got a little work in today. Competing in Team SuperFit Charlotte this Saturday. First competition in 16 months. Excited to put this ankle to the test.
Team Hoof Hearted will be representing The Outlaw Way!
BBG:
Did 2+2 up to 185#
skipped c&j (did it last night after running)
skipped rdl’s
Squats @ 245#
Conditioning later (probably going to take it easy around 80% output)
Yeah buddy! I expect to get the “play by play”, so find someone to text me.
Conditioning:
4 rounds + 207m
BBG:
1) 205-205(xo)-215(x)-215
2) 240-250-255
*Barbell felt way heavier than actual load
Strength:
1a) 300
1b) 240-240-255-255-255 (Am an idiot and realized after 2nd set that I loaded the wrong weight; part of me wishes I waited 3 more sets to make this realization.)
Conditioning:
3 rounds + 413m (rows were definitely at an “active recovery” pace)
BBG:
1) 79kg, 84kg
2) 95kg
Strength:
1a) 265#
1b) 215#
WOD- 3+500m Rx
1) 195
2) 225
No squats. Surgically repaired right knee was swollen and not liking me after the cleans.
1b) 275
Cond: 3 rounds + 300m
The absolute worst day of BBG i have had since starting outlaw in July.. no power or speed.
bbg
1.) 200 (2/2), 206 (1/2), 206 (1/1), 206 (0/1) supposed to go to 220, stayed at 206
2.) 253 (3/3) the pulls felt extremely heavy and the cleans weren’t any better.
Push jerks were good though
Strength
1a) 340 not as bad as they looked on paper
1b.) 265 flew through the back squats
cnd
rehabbing hip flexor and rotators
1) 190-205
singles at 220 and 230 (5#PR)
2) 225
RDL 285
FS/BS 200
Cond 3+11 Squats
bbg
1)220,235
2)255
str
300
255
HAMSTRANGS
cond
3+500m
snatches 175 missed 2nd snatch each time, 185 no misses
c+j 205-215
squats 255
rdl 260
con
4 rounds
really happy i was able to finish 4! unbroken pullups on the first and last round
BBG:
1. 125, 130#
2. 150#
these felt really good today
Strength:
1a) 175#
1b) 161.5
Conditioning: 3 rounds + 449 meters. Holy shit. Glad I’m not the only one that had a hard time with the rowing. Legs just stopped working through the rows.
BBG:
1.) 210 x (4/5), 220 x (2/3)
2.) 220, 230, 235
Strength:
1a.) 280 x (15/15)
1b.) 225 x (60/60)
Conditioning:
3 rds + 500m Rx
BBG:
1) 135-145
2)170
Squats: different
no RDL’s
Cond: 3rds + 325m
Sn: 175 no misses, 190 missed last rep
Clean: 205, 215, 215
1a) 285
1b) 255
Cond: 3 rds + 344m
BBG
1)225, 240 No misses!
2)255 I hate push jerks!!!
Skipped squats, knee has been hurting at the pettela (I hbbs 450 so I don’t feel bad skipping a few weeks to heal)
RDL 325#
Cond 4 + 68m
M/18/160#
BBG:
1) 155, 165#
2) 205#
Strength:
1a) 245#
1b) 195#
Conditioning: Done.
BBG
1) hit warm up sets and had some misses. Missed the percentage today so stopped
2) 205# no misses
Strength
1) a) 255#
b) 215#
Conditioning
4rds
BBG:
Snatch- 2×2&2 at 185 (1 miss), 2×1&1 at 195 (1 miss)
Clean- 220,225,230 no misses
Strength:
1a. 275# all 5 sets
1b. 225# 5×4/8 (again, this is just hell)
Conditioning:
once I get my heart to stop pounding in my quads
Not that waiting helped any, cause my legs had zero spring.
Conditioning:
3 rounds + 500m row + 16 squats…ugg
BBG:
1) 150-170
2) 185-195
Strength:
1a) 235
1b) 215
-One bar, felt like a metcon.
Conditioning:
3+30
-Wen’t about 85% on this, literally racked the bar for squats and began. Finished the whole session including warmups in under an hour, absolutely wrecked after this week. Going to cherish tomorrow.
BBG
1) Snatch Pull + Snatch: 175,175,185,185,205(F)
2) Clean Pull + Clean + Push Jerk: 225 across
Strength
Dnd-still smoked from sat’s competition
Conditioning: 4 rounds / went a minute over wanted to finish 4th round. Overall zapped no energy today
15 minute AMRAP of:
Row 500m
25 Jumping Squats 45#
15 Pullups
Snatch Complex – 205×2, 215×1, 225×1
Conditioning – 3 Rounds + 12 Pullups, pissed it didn’t make it to 4.
Weightlifting
1) off 80
2) off 115
Strength
1a) 120
1b) 100
Conditioning
I paced one of the Lts in my squadron this morning for his PFA. He shaved 3:00+ off his 1.5 mile run time and went from a failing score to an 86% with an 11:50.
Swim: 20x25m @ :30 rest – 5:38 total working time
Didn’t do outlaw’s conditioning, way too rekt.
AM- conditioning
PM- weightlifting & strength
M/F/S
3/6/5
27/77kg/5’9″/M/CenEast
1/4/6 – Hams were blown up. Going to be worse tomorrow…
SnP+Sn: done. Off of 180#. 2@155/2@160#
ClnP+Cln+PJ: done. Off of 235#. 190/195/200#
CGRDL: done. Off of 235#.
FS/BS: done. Off of 260#. 195#.
Conditioning: 3 rds + 500m + 1 SqJump
Per most people, I feel constantly blown out by Wednesday. Don’t have ability to break up workouts. Don’t feel like I’m getting the most out of the WoDs because I can’t move my legs, but if that’s the point, yippee…
BBG
Skipped
Strength
235#
Conditioning
4 Rounds + 12 Meters
Last full workout for a bit — wrist surgery on Friday.
BBG- 200, 211
230×3
Strength a- 345
b- 285
Conditioning- 3rds+500m row+ 15
Recap- fs/bs hurt like shit
-went very smooth on conditioning
– didn’t want to kill the conditioning, went at a steady pace and amped it a tad bit with 3min left
BBG:
1) 220#, 235#
2) 265#
Strength:
Skipped today
Conditioning:
4 rounds + 500m
Haven’t posted on here in a few days… Took 5th in a team competition this weekend. Should have podiumed, but my partner had issues with C2B pull ups. Hit 295# on a complex of 1 power clean + 2 hang squat cleans + jerk. Only guy to beat me hit 300#. He also weighs 50# more than I do.
BBG: 1) all at 175. Did terribly today
2) 210
Strength: 1a) 260
1b) 200
BBG
Snatch: 165# no misses. 175# no makes.
Strength:
235# RDL. Pretty easy…
205# Squats. Getting easier, ready for some quality gainz.
Condition: Not today
Snatch off of 120kg. Hit all.
Clean+jerk off of 160kg.hit all
Strength
1) 165kg
2) off of 170kg
Cond:
4 + 10m pull-ups unbroken
1) 185-195
2) 245
3a) 295
3b) 230
Cond: 3+205 meters
I am so antsy to max, I feel like all my lifts will be higher because some of these percentages are not as difficult as i would expect them to be.
Snatches: Based on 210#
Clenas: Based on 260#
RDLs – 260#
Squats: 210# (these fry me every time)
Cond: 3 Rounds + 5 squats. Had to sub 400m for row as our only rower was taken.
Bbg:
1) 170-195
2) 205-245
Strength:
1) 195
2) 275
Cond: did different
BBG:
1 2×2+2 at 130# 2×1+1 at 140# felt like tinker toys
2) 152.5#,155#/160#
strength only had one bar
4x 4/8 150
then did 5×3 cgrdl 165-185, 3×190 (never done these before so warmed up into them)
conditioning dnd climbed for an hour did hard stuff
BBG 1) 135, 150#
BBG 2) 195#
Str 1b) 3X180#
Cond – 2 rounds + 11 jumping squats