140301

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11.1 was one of my least favorite workouts of all-time. For me, it was worse than Fran – or pretty much anything else for that matter – and felt like an unescapable suck fest.

So… Have fun with 14.1 everybody.

Outlaw Strategy and Pacing Tips for 14.1-

–This is an effort that will punish you BADLY for allowing yourself to go anaerobic too quickly. If you’re an athlete that sees immediate HR spikes on continuous effort pieces – your goal has got to be to stay behind that spike, then work quickly once it hits to maintain fast work/rest intervals. Typically someone who leans more to the anaerobic side will completely fatigue at the 3:00 mark, and will not be able to sustain consistent effort at this point. If this is you, your job is to try to keep HR down by deliberate pacing, and when lactic threshold hits, go to quick work rest intervals to try to maintain.

We have tested a few rounds with some of our athletes today. Some went 160 BPM plus right away, others never got above 165 for 3 rounds. For all of you, I would test one round – then immediately check HR. If you’re one of those quick spikers, you MUST maintain a calm pace. Once pace has diminished, I would suggest quick sets of 5s or 8/7-9/6 on the snatches. This should allow for you to keep moving, yet make the suck more manageable.

-Power Snatches are – give or take – just as fast as Muscle Snatches. Don’t be swayed by the easy Muscle Snatch. I know, it’s light and feels easy, but the grip, back and shoulder fatigue that will set in will grab you by the nuts (or ovaries), and not let go. This is a technique effort, even though I know it doesn’t feel like it. We’ve had multiple people test Muscle vs. Power Snatch, and they all have reported roughly the same time per round, with far less shoulder fatigue. Remember: hips down into a good first pull position, then keep the bar close and let the drive from the legs do the work. This is exactly why we do thousands of reps through the year, with hopefully perfect technique.

–Don’t ask me about small, steel plate again. I don’t care if you have small plates, and the rules allow for you to just go past the knees. That shit is dumb. Put bumpers on, and do it like you’ve trained for. Not to mention, tell me how your back feels after 100 or so stiff-legged Snatches.

–Should you Power Clean & Push Press ever? This is purely individual. It’s slower, for sure – about 3 seconds per round. However, if your a person who burns quickly with lactic acid, it may be a good switch for a round or two. I don’t know how pretty they will be after your shoulders are as hard as boulders, but it is a personal option.

–Should you break early or ever? This is one that is personal, but I will say dogmatically – you must break before you have to break. If the workout forces you to break because of grip, shoulder or back fatigue, you will not recover. For those who spike quickly, I would suggest early breaks – even something like 8/7-9/6 from the start – as long as very little rest is allowed. For those that can sustain efforts longer, I would suggest breaking well before a threshold where it becomes necessary. For everyone this is different, but my general rule would be: as soon as the pace falls off because you’re stalling overhead, or (god forbid) resting in the hang, it’s time to break.

–Don’t be a spazz with your jump rope. Seriously. Lay it neatly down after each round, so you don’t have to spend 30 seconds unwrapping it before the next set. If you don’t know this already, cock-punch yourself.

Also… This!!!

Kevin Simons – 300# Snatch:

WOD 140301:

BBG

1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

Do Open workout 14.1.

Win everything.

42 thoughts on “140301”

  1. I have read a lot of strategies and watched a lot of videos out of boredom today at work. I have to say that this is definitely one of the best pieces of advice I’ve read for this workout. Thanks, Rudy.

  5. BBG
    Worked up to 80-85%

    14.1
    336

    Disappointed. Don’t think I hit one set of DU’s UB should’ve had 360

  6. 289, didn’t stay behind the suck. should of paced 1:15-1:20 per round. DU became the struggle. Hoping to attempt again monday

    #GiveMeHeavierWeights

  9. 27/168#/5’9″/M/CenEast

    3/3/3 – 14.1 took me out mentally even though it went as expected.

    Fridays work done today:
    7×2: 75/85/95/105/15/25/35#

    FS/J Bal: 202#/185#. Done.

    Conditioning: Tore a blister about the size of a dime in right pinky. As such, subbed 10 ring dips as I am looking to repeat on Monday.

    7:27

  15. ( 1. 120, 125, 125 (Missed one at 125 so backed to back down to 115. Hit one at 120 so went back to 125. Missed my third attempt.)

    2. 165

    Cond.

    14.1 129 (Please don’t laugh or ban me from Outlaw!!! First attempt at Double Unders in a workout. I was literally doing single double unders, the rope would come around, hit my feet, I would hop across and do another single double under. Actually very tiring!!!)

    • And, great tips. Slowed snatches down to catch breath. Everything unbroken. Should have gone quicker at end, more left in tank at end.

  17. I was an idiot and did this workout last night with my gym basically cold. My back locked up immediately and I got 306, which I was pretty pissed about. Today I had no plan to do it again but lifted and did the EMOM from Friday and said fuck it. Much better.

    Snatch – to 264, miss at 275
    C & J – to 330 (heaviest CJ in a little while)

    EMOM from Friday at 275 for front squat and 225 for Jerk Balance

    14.1 – 345.

    Did this with a belt tightened lightly and ugly no contact muscle snatches. It was all on my shoulders but it was better than it being on my back. Had a few bad rounds of DUs. Might repeat again on Monday.

  19. BBG:
    80-85%

    Conditioning:
    14.1-306
    -Video tape submission, may have to redo. Anyone know if the video will be rejected if in my exercise induced intoxication I stated the wrong round/number of reps at the end of the video?

  20. 14.1 – 262

    Way up from 180 on 11.1. I credit a year of following Outlaw for excellent snatch efficiency and smooth, consistent DUs. I’m very pleased with this effort.

  21. BBG:
    1) 165#
    2) 205# …this was my PR a few weeks ago and it almost felt easy today

    Conditioning: 14.1: 353 reps. Great tips, Rudy!

  23. Warmed up as suggested and some AirDyne to get my blood flowing…

    14.1 – 255 reps
    I will retest on monday, my video wasnt quite right as i started to drift out of frame.Shooting for 265-270

  24. 14.1 – 277. Seriously debating redoing tomorrow morning and going for 300+ because I severely gassed on the last 2 rounds.

    Has anyone switched up the snatches in later rounds and gone to c&j? Effective? Recommended? My shoulders were just screaming on the last 20-30 snatches and they were slow as fuuuuuck.

    • I threw some c&j’s in there when I just wanted to keep moving. Also, I’m redoing tomorrow bc of a video error, and am breaking 6-5-4 starting from the first round.

  25. Did 14.1 on friday
    270 nothing was ub went 5/5/5 on all snatches and my calf has hurt so bad for 8 weeks I’ve only trained du’s 4or5 times so 30 ub is still just out of reach. There will be no repeats.

  26. 14.1 – 307 Reps.
    Lucked out on this first workout…nothing too heavy we’ll see how it continues.

  27. Did 14.1 on Friday: 307 reps suck-show

    Saturday’s Work:
    BBG)
    Tall Snatch 7 x 2 @ 40-45-47,5-50-52,5-55-57,5 kg

    1) 95 – 100 f – 100 kg
    2) 110-115-120 (Jerk fail) – 130 kg only clean (tough one, needed it for my ego)

    10 min EMOM
    even 3 FS@ 75 % off 150 kg
    uneven Jerk Balance 55-55-60-60-60 kg

    Cond: 3 rounds of
    400 m Run
    6 MU
    12 KBS @ 32 kg

    9:15

  30. 14.1
    315

    First 3rd UB and was going to switch to fast 5s for the rest. But went 8/4/3 instead and blew out my grip

  32. M/16/155/South West

    14.1: 246 Reps

    Thank you outlaw, last year this was 10Lbs under my Max snatch.

  33. 14.1 143 reps
    Snatches went well , unbroken 1st round ,7-5-3 2nd,then went 5’s
    Double Unders killed me 1st round went well , then it all fell to shit after that

  35. BBG
    1) 215-235-255-missed 275. Closest I’ve been to hitting it.
    2) 275-295-315

    14.1- 303

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