Yes, I’m gonna finish the recap, but we’re having too much fun in the home of the Deftones right now. Did you guys know that California is the coldest place on earth?
More camp dates coming this week, including a place I never thought I’d see (go to a world map, find Finland, then look straight south about 6,000 miles).
Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@95%, 1X2@80%, 1X1@85%, 1X1@90% – rest 60 sec. up to 90%, then rest 2:00 through 95%, then 60 sec. for remainder
1a) 4X2/4 FS/BS @ 80% of 1rm FS – rest 60 sec.
1b) 4X5 UB Weighted Strict C2B Pull-ups – heaviest possible, rest 60 sec.
21 Thrusters 95/65#
15 Thrusters 95/65#
9 Thrusters 95/65#
Any other Outlaws making their way to Miami for Wodapalooza?
Hey Kevin – One of my box’s coaches is going down to compete in the Elite division. He’s an Outlaw follower but doesn’t post. His name is Mike Kerul. Check him out and try to connect. Cheers.
Awesome! I qualified for the elite division as well.
That’s awesome man. Best of luck to you and all TOW followers down there.
We will Be there. I have a booth at the event. Where is a good place to train there??
I think there’s a mistake for the rest times through certain percentages on the snatch.
That conditioning is beautiful…
Cannot wait for this one. I think rudy is getting soft. This screams thrusters at 135….Old man must be in a holiday mood. #outlawsanta
good thing I’m already planning a trip to Pretoria next year, just add the camp onto that trip
1) 87, 95, 105, 112, 95, 100, 105
b) 35 (not chest to bar, realize my elbow problem is caused by C2B)
Cond) 5.16 (singles on muscle ups due to elbow again)
1) 100, 105, 120, 125, 105, 110, 120
Cond) Due to my inability to do MUs I just did “Fran” but having a lower back and shoould issue so I took my time – 8:35
Off 245# – fine thru 90%, then everything fell to crap. Right shoulder really bothered me; tweaked shoveling mountains of snow yesterday.
1a) 270# – easy
1b) 10#, 3×15#
Skipped to rest shoulder.
1. based off 114kg, missed 95% 105kg and last attempt at 90% 100kg
Went smoothly until last set at 95% (105 kg), started my 2nd pull early and hit my dick… fell apart after that with a whole bunch of misses climbing back up.
no rings, attempted Fran for the 1st time ever
4:40, pretty disappointed, the pull-ups kill me, especially without a butterfly
BBG: Based on 215. Missed 2 of three at 95% and hit the rest. Weak
1a: Based on 300
Cond: 7:31. Hella slow on MU’s today. Shoulders felt gassed
Missed 3 @95%, 205#. Couple other misses in there
1a.) @240# easy
1b.) up to 12kg
Should’ve been a couple minutes faster. Haven’t done conditioning in a week cuz I suck
Had a perfect day. No misses at all. Felt so smooth that I actually used 95%+5lbs on my three singles and I still managed to crush them.
B) up to 20kgx5 new pr
will do later when im at work
Based off of 265#
1b) 12kg for all sets (These may be my new favorite movement)
4:04 Probably could have gone a bit faster… Didn’t warm up for this and my traps were toast from the C2B and snatches. I did my conditioning later in the day. I think my time may have been faster if I did it after the BBG/strength when I wasn’t sore.
BBG: went 10% down percentage because of the shoulder.
Had 1-2 misses because of instability and catching the bar too much in front: 95/105/120/125/105/115/120#
b) no weight/ 3@10#-2 nw/2@10#-3nw/ 4 no weight
As I still suck at MU aka dont have them, subbed with ring row+ring dip
Time: 8:40min. Thrusters UB
1) up to 205 all good
B) body weight
Cond 6:59 Rx
Frankenstein hangover today. Whiskey is fun.
1) Up to #150 2/3 this was good b/c last week I couldnt hit this at all.
1b) Not C2B but done
Condish: Worked on Fran since no rings and subsequently no MUs (haha)
By the way. Ger is a beast with that time! Please have a video of that for tomorrow
1) 125,135,150,160,135,140,150# (max is 165#) no misses they all felt amazing
1b) no added weight but I couldn’t do more than 1 or 2 strict C2B in the summer and I did all the sets of 5 UB
Subbed strict ring pull-ups for muscle ups
My shoulder was killing me today and I’d never done that many thrusters
Based on 185# (my form needs work needless to say), missed once @ 175
1b) 25# all sets
Conditioning will do later
8:20 – MUs killed me.
Anything sub 5 is ridic. 3:35 is just stupid.
Based off 225#. Made all lifts. Exretemly happy with this.
4:40 RX.. ouch
snatches based off 205
missed all my singles at 95%. i just have to get outta my head and snatch the damn weight. other than that it went well
halfway through i got pissed and declared that i hate muscle ups. picked up the bar and cranked out 20 rage thrusters, dropped it and called it quits for today
will do some muscle up practice later
Based off 230# NO MISSES!
1) 155#, 165#, 185#, 195# (2/5), 165#, 175#, 185# (0/2)
WOD- 4:53 Rx
1.) 185×2, 195×1, 220×1, 235x1xfx1, 195xfx1, 210×1, 220×1
1a.) 240 ~ 24/24
1b.) 20, 30, 30, 30
7:46 Rx (keep waiting for Fran anything to get better)
BBG: missed at 90% on the way up, 85% and 90% on the way down. I made one more attempt at 90% and made it.
1) 88#, 99#, 103#, 99#, 99#, 88#, 88#
1) Off of 255# hit all.
Cond) 6:42. Wow that should be called Fran 2.0. Terrible.
Snatch- off of 135. Missed everything except first 2 and last 3. sh!t show….
Cond: 6:15 but only did full MU’s for first 6…elbow was hurting so just pulled up abd through and dropped down for rest of MU’s. Thrusters UB
Snatch off of 230
2b. 45# 7,4,5,4
No rings. did 15 CTB pull ups and 15 Dips between thrusters. Lost track of time….thrusters killed me.
1) Off 180
-MU’s were SLOW, still sore from some upper body brocesory work on Saturday. Oh well.
BBG: Based on 205. My best snatch day ever, hit every lift and felt good.
1a: Based on 290
1b: body weight for 3 sets then rigged up a green band around my waist as a weight belt with a 25lb steel plate.
6:43rx still need to get comfortable with neutral grip MU. 7th rd was slow and ended up switching to false singles for last two to move. Also last rd were false singles, moved a lot faster
1) Snatches felt great today finally — was 0/3 at 95% but made all the others.
2b) 26# x 4 x 5
Cond: 5:55 with (2) 44lb KBs — which made this far more difficult on the shoulders. Still cant rack a barbell with wrist injury. Went for UB Muscle-Ups which (paired with KB Thrusters) screwed me a bit later. Fun one to get at though.
1) Done with no misses – based off of 185#
1b) unweighted strict C2B (missed last rep in last 2 sets)
Thrusters and MU work
Sn: done. Off of 185#. Missed the middle one of three at 95%. Hit everything else with ease.
FS/BS: done. 210# off of 260#.
SC2B Weighted 4×5: 20#. UB.
Conditioning: 10:59 Rx. Thrusters were easy. MUs had to do one every 15 seconds or I would fail it. Shoulders smoked, but I made it through. Wouldn’t have been able to do this 6 mos. ago.
Done off 180#
135, 145,160end of barbell slipped off as I stood up,clip broke when I dropped 145, 170f, caught on toes, nice and smooth, 145, 150caught it a little forward, 160best lift of the night
All sets done @215 off of 265
B. C2b hardest movement ever I use a green rogue band just to do 5 straight
Did the 4/1000 m row from last week 5:47, 5:41, 5:29, 4:55
1. Off 230
Bbg: off 205, no misses felt great
Ugly maybe 10min- stopped the timer
Snatch: Off #230, 1 miss
1a) Done at 280 off 350, felt good.
1b) 4X5 UB Weighted Strict C2B Pull-ups-20 lb dumbbell.
Conditioning: Time 4:29 “Framanda”, For time: Did Bar Muscle Ups
21 Thrusters, #95
15 Thrusters, #95
9 Thrusters, #95
Water out at the gym = prairie dogin’ it the whole time.
Snatch work: Based on 210#
1b) 40, 45, 45, 45
1)275 80% is a welcome sight
2)10,25,35 x 2
went off of 185 instead of 195 since I haven’t done snatch in while
1b) did tempo L-pull ups 2121, 8×5
I really need to be better about my commenting… still on TOW obviously.
BBG: Just did snatch pulls up to 245# (battling a shoulder thing)
1b) done – no weight today
Conditioning: changed the muscle ups to double unders (shoulder) – good shit though
BBG: 2@135, 145, 155#
Str 1a) 205, 205#
Str 1b) 5, 5, no weight
Cond – 12:45
Felt slow today, shoulders felt fried for some reason.