131113

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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

44 thoughts on “131113”

    • 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.

  3. 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

  4. 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.

  5. 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

  6. 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

  7. 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)

  8. 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)

  10. 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

  11. 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

  14. 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

  15. 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.

  16. 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

  18. Sn: 175 no misses, 190 missed last rep
    Clean: 205, 215, 215
    1a) 285
    1b) 255
    Cond: 3 rds + 344m

  19. 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

  21. 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

  22. 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

  23. 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.

  24. 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

  26. 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. 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…

  28. BBG
    Skipped

    Strength
    235#

    Conditioning
    4 Rounds + 12 Meters

    Last full workout for a bit — wrist surgery on Friday.

  29. 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

  30. 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.

  32. 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

  35. 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.

  37. 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

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