Because of yesterday’s somewhat negative reaction to me programming a max lift on the biggest holiday of the year (someone called me a “dick”, jeez guys), and in order to not draw the ire of Jesus (and Rich) – I’ve decided to let Wednesday aka Christmas be a rest day, and we will max on Thursday. So yes, for the first time in the history of TOW (I think), Thursday will have a workout, and Wednesday will be a rest day. And no, we’re not doing the “12 Days of Outlaw“. Seriously, just because I posted it doesn’t mean you should do it – unless you hate PRs, and Christmas (the actual holiday, not her), and Rich.
Daniel Tyminski – 290# Snatch:
WOD 131224:
BBG
1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.
Strength/Skill
1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.
1b) 3X5 Max Height Box Jumps – rest 90 sec.
Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.
Conditioning
12 minute AMRAP of:
100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#
Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.
Is it really 175 DU’s, or should it have read 75?
Should it be 75 DUs for the second set? The 175 seems off when compared to the rest of the workout.
1) I think it’s safe to assume you meant 75 double unders.
2) Since this is open prep, does that mean we have to change our weights each round?
Assuming the second round of DU is 75 not 175 based on the last round being 50?
75 double unders on second round not 175?
You’re a peach Rudy. I take back the mean things I said.
IT’S SEVENTY FIVE, GUYS. Thank you all for the massive overreaction though. And yes, you’ve gotta change your own weight. “It’s like playing cards with my brother’s kids.”
I love the Tombstone reference!
“Why Johnny Tyler!! Madcap!!!”
Like the Tombstone reference coach….
Weird to not be squatting tomorrow.
1) 130
2) 115
a) just did strict deficit ME – 6, 5, 5
b) ~36″
Cond) written on the board wrong so we did 20 reps at the 155# instead of 15, got to 3 reps on 205#, pretty sure I could have finished the 205# with out the additional reps at 155#.
#TheOutlawWayAfghanistan
The guy who wrote it on the board should be fired!!!
BBG
1) 255#, 270# (missed jerk)
2) 225# – no misses (last set was brutal)
Strength/Skill
1a) 3/2+6 – 3/2+5 – 2/2/1+2
1b) 44″ – 47″ – 50″
Conditioning
2 “rounds” + 60 (T2B continue to be my nemesis; have a feeling that will be addressed over the next 10 weeks…)
M/37/210
BBG 235
EMOM 200 – no misses, jerk felt bad today, need to focus more on dropping and locking out.
Did strict HSPU sets of 5
36 inch box jump
Metcon gonna have to wait, had to be at work early this AM.
1) 155 (missed at 165)
2) 135
S1a) 5, 1 (lost my ballance), 7
S1b)
Cond) 17 reps at 105, did 75# and 105#
#TheOutlawWayAfghanistan
30/50 DU
1) 245
2) forgot
1) shoulder not feeling strict. 10-12 kipping
2) 38″
Condition 31 of the 50 double unders. Tore hand on Saturday so toes to bar were pretty much strict and sets of 3. Considering I was doing sets of 3 for 13.4 I’ll take this as improvement
1. 115kg
2. 95kg
3a. 33 total
3b. 39″ 42″ 45″
Conditioning:
2 @ 205#
1) 230
2) 195
Had no pull today and legs were toast. Shoulders also toast. In fact whole body was burnt toast today.
A) 5+5/5+3/5+2 – 3.5″ deficit was a struggle
B) 38.5″ – 41″ – 41″
Cond 13/50 DUs
Had no gas today.
BBG
1) 195#
2) 165#
Strength
a) 5+5, 5+4, 5+3 – 6″ Deficits
b) 32″ – paused rebound
Conditioning
Thru 15 PC/PJ @155.
**Had to do DUs with a licorice rope (no cable/bearing) so they were slow and rough on the shoulders
Barbell-
1) 240
2) 205 ( missed one clean)
Strength/Skill
A) +2/+3+2. Ouch.
B) up to 35
Conditioning.
scaled last c&j to 185 and got four reps with it. Shocked at how long and slow I was with the 155 today.
* up to 39
M/21/80kg
BBG
1) to 110kg
2) 6 sets with 93kg
Strength/Skill
1a) 2+3/5x, 5/5x, 5/3x (the first 2 strict reps were fro ma 4″ deficit, then every other rep was with no deficit.
1b) 30″, 36″, 38″
Cond:
got through the first round and 62 DU’s. I suck at DU’s.. and TtB’s
7 at 205. Getting over cold and could not breathe.
can you give me your cold? just express mail it from rdu. I think it might improve my met-con.
M / 33 / 5’8″ / 150
BBG
1. 190 (also a hi-hang pr)
2. 160 no misses
Skill
1a. 4″ def 2-1-1-1+3 / 3″ def 3-1-1+1 fell off wall early / 3″ def 3-1-1+4
1b. 38 – 41 – 45″
Cond
Only got thru 6 of the 155 c&j. Really dragged ass on this one. #shittyexcuse
#TheOutlawWayKuwait
had to skip snatches,
did eccentric 6″ hspu to strengthen shoulder, still sore on strict.
wod
1rd and 50dubz, 20t2b, 1cj 205 into 2nd rd. 401 reps
BBG:
1.) 245 ~ 89%
2.) 210
Strength:
1a.) 45# Hitemps~3+1+1(+2), 25# Hitemps~4+1(+6), 4+1(+2)
1b.) 36″, 38″, 40″
Conditioning:
3 PC&PJ @ 205
BBG:
1. 235#
2. 200#
Strength/Skill:
1. 31 Total including strict/kipping @ 6″deficit
2. 40″
Conditioning:
Finished PC/PJ @ 155#; body was feeling smoked.
1)195, 205 hit both cleans, missed jerk.
2)165, no misses
1a)sets of 5, 3, 2 strict HSPU
1b)33.25, 36.5, 36.5 inches
cond: Scaled 155 to 145. Got through 5 145# C&J. My DUs suck, started to figure out TTB again in round 2 (just think K2E and keep going)
Bbg:
1: 245
2: 205 – no misses
Cond: got through just a couple ttb on round 3. Pretty disappointing. On paper I thought I would get through all three rounds. Too slow on ttb after the first set
bbg
1)265
2)225
str/skl
1)+5, +3, +4
2)skipped
cond
5 @ 205
M/27/171#/NorCal
BBG
1) 260#
2) 220# no misses
Strength
1a) 17-16-11
1b) 40″ – 40″ – 40″
Conditioning later
BBG
1) 215#
2) 185#
Strength
1a) 3×5 + 6/6/5 (on 25# plates)
1b) 36″/38″/40″
Cond
100 DU
20 TTB
20 C&J (95)
75 DU
15 TTB
10 C&J (135)
1) 265
2) 225
STR/SK- skipped due to time
Cond) Finished 50 DU’s, didn’t have time to change weight to 205
BBG
1) 187#
2) 165#
Strength/Skill
1a) 3/5+10, 5+11, 5+10 (no deficit, just head to ground)
1b) 40″
Conditioning
1 round + 4 C&J
Double Unders simply took me to long. T2B unbroken (strong movement for me), Clean and Jerks were light as well. Just have to string more double unders together. averaging about 7-8 in a row right now.
BBG:
1) 235#
2) 200#
Strength:
1a) 5+10, 5+10, 5+6
1b) 32″
WOD- 2 Rds+ 50 DUs+ 20 T2B (0 reps at 205#)
BBG:
1) 200#, had trouble with the 2″ hang
2) 170#
strength:
1) no kipping
2) 34″
cond: later
cond: suckfest, slow on DU and TTB. 1 round + 20 DU
BBG
1) 100kg
2) 85kg
Strength
1a)
5 + 2 fell off wall
5 + 7
5 + 9
1b)
38″
38″
38″
Conditioning
Made it to 6 of the last 20 T2B.
BBG:
1.) 245#
2.) @205#. No misses. Jerks felt good for the first time in 4-6 weeks
Strength/Skill:
1a.) 5+5/5+3/5+5
1b.) up to 42″
Cond:
320 reps.
Bad plate selection. Bar was bouncing all over the floor. Could definitely hit a few @205# if done again
1. 165
2. 135
Strength/skill
1.a 7 strict + 10 kip. for all three rounds
1.b 40
Conditioning
got through 2 rounds
BBG:
1) 265# (failed the jerk at 285#)
2) 225#
Strength:
1) 5+5 / 5+3 / 5 kipping
2) all at 40″
Conditioning: Finished the last T2B, ran out of time before the 205# C/J, Rx
Merry Christmas Eve fellow Outlaws!
27/77kg/5’9″/M/CenEast
1/1/3 – Left butt cheek sore from lunges
10 min. Max 2-Pos C&J: 175/195/210#
E45OT45: 180#. Done. 5/5
HSPUs: No deficit: 5+15/11/11
3×5 Max height BJ: 30/36/39″ – played that too conservatively
Conditioning: 6 T2B completed of 3rd round post 50 DUs (i.e. 306 reps). Weak at T2B. Everything else felt good.
1) 275
2) 235
Conditioning – Made it to last round and 3 T2B
Cond-
8 reps @ 205#
1) 255
2) 215 failed last clean @5:00 mark, waited till 6:00 and completed it.
Strength:
1a) 5/8, 5/8, 4+1/5
1b) 36, 39.5, 39.5
Cond:
1 PC an pj @205. 321 total reps
BBG:
A. 150
B. Completed @ 135, No Misses
Strength/Skill
A. +6, +7, +5
B. 34
Conditioning:
2 Rounds+ 51, Scaled to 95, then 115
BBG
A. 160 (High hang PR)
B. 135
Strength
A. Scaled strict then 2-3 … trying really hard work on these
B. up to 28in
Conditioning
Dear god.. We aren’t going to talk about.. TTB fml
BBG:
1. 175#
2. 150 #
Strength/Skill:
1a) Could get 3 strict for the first round at 1″ deficit, then just switched no no deficit for the rest. 10,10,5 (fell over)
1b) 32.5, 33.5, 33.5″
Conditioning:
3 reps at 140
BBG:
1) 245#
2) 210#
Strength/Skill
1. A. Did regular strict
1 B. 45 1/2in for all sets
Conditioning:
1 rep at 205, should have pushed harder
BBG:
1) 309#
2) 265#
Strength:
1) 5 + 5 across
2) 40″
Conditioning: What a shit show. Got 5 reps of the 205#
BBG:
1) 205, 220(missed jerk behind)
2) 175
Strength/Skill:
1a) Strict no deficit: 7, 8, 8
1b) 35, 37, 37
Conditioning:
303 reps
-Busted the light bulb in my garage with my dome piece during the box jumps, so had to do this under my cars head lights. Needless to say I did not go all out on this one, just happy to get it done.
1.165# grip felt weak
2.145#
A. All strict done as singles
5/10, 5/8, 3 f f/0
B.36″ too easy
No cond.
Felt good today
1.) reversed it by mistake (low hang to hi hang) worked to 225 smooth as fuck
2.)Emom @ 190
3.) 4×3 clean pulls with a 2 second pause at the knee @ 275, done in the same fashion as the EMOM
4a.) 5+:6/6/7 on 25lb plates and abmats
4b.) 40inches
Conditioning:
10 reps into 155. Didn’t go at all. Held way to much back and the high rep DUs choke me up mentally.
Additional work:
Built across 7 singles in clean. 135, 155, 185, 215, 230, 245, failed 260 x2
:30/:30 x10 M.E. pushups
*T2B were done on rings. Love this open prep work stuff coach. Starting to pick up an additional cash out with C2B or DU after every session. Being in the gym is fun again. Love it
BBG: 235
EMOM: 200
Couldn’t do strict hspus for some reason.
Box jump @ 44 inches
Metcon: reached only 2 reps at 155#. Metcons suck
2-Pos Clean: 235#
EMOM 5 Min: Done @ 200#
1a) 3, 5, 4
1b) 20″ box +5 plates, 20″ box w/5 plates and 1 25#, same
Cond: 247 reps (12 C&Js at 155#)
Shoulder finally starting to get better but couldn’t jerk over 165, so for bbg just did cleans:
Bbg
1. 185#
2. 155#
Strength:
1. Hspu no deficit 7-3-6
2. 39″ (happy w that since only 64″ tall)
Cond: 2 c&j @ 140#
M/19/160lbs
BBG
1). 235lbs
2). 200lbs
Strength
A). 12/9/7 (strict)
B). 38″
Conditioning
Scaled the weights to 95lbs-135lbs-185lbs
Finished the 50 DU and got 5 TTB
BBG
1) 265, considering how I felt when I came in-happy with this. Smoked from C2B the other day. No misses
2) 225, no misses
Strength/Skill
1a) 5/2, 5/1, 5/0. 6″ – rest 90 sec.
1b) 3X5 Max Height Box Jumps –All at 44″ rest 90 sec.
Conditioning: 5 PC/PJ @ 205. Rx. Wanted to finish this
12 minute AMRAP of:
100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205#
Oly
1) 255, but brain farted and did from floor, then 2″ above floor
2) 215
Strength
a) 5+2, (3,2+4), (2,2,1+2) with 6” deficit
b) 34″, 37″, 40″
Cond-2rnds+57
Strength/Skill
1a) 5+2 5+2 5+2
1b) 32″ 34″ 36″
Cond- 3rds + 2 DU’s