140408

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Just wanted to clarify a something about the Regional competitor template… Multiple people who did not qualify for Regionals have asked to be added. I have decided to keep the template to just people or teams who have qualified. The main reason for this is that I will be communicating with those who have been given access directly, and I don’t want to have to differentiate between people who are preparing and those who wanted extra training. The response to yesterday’s post was overwhelming to say the least. I received nearly 200 emails from Regional competitors who wanted to follow the template (they’re still coming as I write), and I need to be able to devote as much time to watching their progress as possible.

The good news is that we will be launching multiple additions to the site that will give everyone who didn’t make it this year the opportunity to tailor the program to help in the future. I alluded to some of those things yesterday, and we will have more info throughout the week.

Also, HOLY SHIT this is gonna be a fun 8 weeks.

Super Cleary was with us a few weeks ago to shoot some video of the Lindy camp. He’s started to edit down footage and put together some clips for us to use on the site. Here’s a short one to give you guys a little teaser…

WOD 140408:

BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AD
:15 Rest

43 thoughts on “140408”

  2. FUCK. YES!!!! back to the volume days. 2015 regionals boys.
    working off 400/335, prior to open season I hit 475/400. Pushing 550 and 450 this cycle. Soldier up the time is now.

  4. BBG
    1) Worked to 145#
    2) DND

    Strength
    1) Off 405# (100%) – no misses
    2) Off 345# (100%) – no misses
    *Both felt easier than the last time we started Hatch.

    Conditioning
    Ring dips (for bMU): 56
    Burpee/Box Jumps: 42
    AD Calories: 19 (Assualt Bike calories seem way off)

  5. BBG:
    1) Went up to 245
    2) DND

    Squats: off 365 max – no misses
    FS: off 310 Max – No misses

    Conditioning:
    Muscle Ups: 9, 6, 5, 5, 5
    Burpee Box Jumps: 10, 9, 8 , 8 , 8
    Airdyne : No clue on Cals but that machine is the devil

    • Looking forward to Hatch by the way – I had to quit last time after 3-4 weeks due to a tweaked knee. Looking forward to some high volume squatting now that my knees are healthy again.

  6. M/37/185

    BBG
    1) 155-165-175-185-195 (fail on 2nd clean)
    2) 175-165

    Strength (off 355/265)
    1) 215-250-265-285
    2) 160-185

    Conditioning
    DND – ran out of time

  7. Been following outlaw for about 9 months now, and i can honestly say the hatch cycle is the only squat cycle that has improved my 1 RM. Im amped to get back on it.
    BBG
    1.) 100 kg, 110 kg, 120 kg, 122, 125
    2.) 120 kg, 114 kg
    Strength
    1,) Based off of 188 kg
    2.) Based off of 166 kg
    CND
    20 min emom alternating 30 du’s /7 T2B
    focusing on skill development at low intensities for next couple months

  8. 1)225-235-255-265-275
    2)265-240

    1)Of 400
    2)Of 365

    Cond: MU’s 8-6-5-5-5
    Burpee+ 8-10 each round
    Row: no less than 150m each round

  9. 1) 90
    2) off 90
    3) off 150
    4) off 125
    Cond – modified due to a tear on my hand…14:00 EMOM of even: 7 Burpee Box Jumps / odd: 125′ Versaclimber.

  10. Going through Jerk Jail in my warm up a couple times. Feet are starting to cooperate. Also, not driving forward out of my Jerk Dip anymore

    BBG
    1 P Clean + 1 H Clean + 1 Jerk, up to 185#

    Strength
    1.) off 405#
    2.) off 325#

    Cond
    Later

    • Cond
      Subbed Ring MUs

      MUs – 28, people kept walking under my rings as I was about to start. Should be 8-10 reps more
      BBJ – 44
      AD(assault bike) – 24 Cals

  11. BBG:
    1) Went up to 205#
    2) 195#, 185#
    Squats: off 275 max
    FS: off 245 max
    Conditioning:
    Muscle Ups: 5, 5, 4, 4, 4,
    Burpee Box Jumps: 10, 8, 7, 7, 6
    Row: 153m, 124m, 124m, 133m, 153n

  12. Tested out the knee today, still aching and weird but got stuff done.

    Did yesterday’s pause snatches:
    1) 135,155,180,190, 200F
    2)170,165

    HBBS: 245,285,305,325
    FS: 205,235
    Overall the knee handled it today but def feels weird and unsure. Gonna push on and see what happens.

    Cond: other

  13. BBG
    1) 112,5 kg
    2) 105-100 kg
    Strength
    1) off 160 kg
    2) off 150 kg
    Cond
    no calorie counter on the AD
    1) 13-9
    2) 10-9
    3) 8 – 9
    4) 9 – 9
    5) 10-9

    TOTAL: 50 BMU; 45 BBJ; AD ???

  15. BBG:
    1) 225# (5# above C&J PR)
    2) eyes started to go black after first clean of 215 so stopped
    Strength(after some rest)
    1) based off 305# no misses
    2) based off 285# no misses
    Cond: DND

  16. BBG
    1) 155,165,175×2, 185
    2) dnd

    STR
    1) off 335 max.. felt great
    2) off 285 max

    Did a half Grace for my new daughter, Grace.

  17. 1. Built up to 300
    2. 275, 265

    Back Squat off of 410
    FS off of 375

    Cond:

    Just kept moving, didnt track reps….felt sluggish

  18. 1) 175#
    2) 165/155
    3) off of 255
    4) off of 205

    Cond:
    5/5/4/2/3
    8/8/8/9/1550
    10/10/9/10/9

  19. Hey coach if we’re waiting on the fringe with a team to regionals, could go either way do you want us to wait and see or email and start the program?

    • Write him and explain the situation. I’m in the same boat and he still sent me the link.

  20. Strength:
    1) Off 320 (90% of 1RM)
    2) Off 275 (90% of 1RM)

    Conditioning:
    *32kg KB swings for BBJ
    Total:
    MU: 17
    KBS: 103
    AD: 89c

  21. M/30

    BBG
    205 prob had more
    195, 185

    Hatch (sucks)
    Off 315
    off 265
    I’d rather do smolov

    CND
    9-9-13
    5-9-13
    5-9-12
    6-7(had to grab my daughters binky)-13
    5-9-12

    Smolov please. Did Hatch last year and got squat, no pun. Wife on the other hand hit 255 last year (+50)…

  22. BBG: 1) 210
    2) off 210
    Strength: not sure what my 1rm’s are for HBBS and FS.
    Strength: 1) off 285
    2) off 235
    Conditioning DND

  23. BBG
    1) Up to 235
    2) 225, 210

    Strength
    1) off of 375—no misses
    2) off 315— no misses

    Cond
    34 bar muscle ups(ripped on 2nd bar muscle up so wasn’t able to stay consistent)
    51 burpee box jumps
    AD— kept resetting lost track

  24. 27/168#/5’9″/M/CenEast

    1/1/3 – butt is sore from lunges

    Pause C&J: 185/195/205/215/225#; +10# PR
    95/90: 215/205#

    HBBS: done. Off of 355#
    FS: done. Off of 275#

    Conditioning: No AD; Should be getting one soon; Subbed row.
    9/6/6/6/5 – 32
    9/9/9/9/9 – 45
    14/12/11/13 – 62 (cals)
    Total reps 139

  25. BBG:
    1.) 195, 210, 225, 240, 250~89%
    2.) 240, 225

    Strength:
    1.) 200×10, 235×8, 250×6, 270×4
    2.) 180×5, 210x5x5x5

    Conditioning:
    Ring MU (need the practice) ~ 27
    BBJ ~ 49
    AD ~ 87 cal
    8, 11, 20
    4, 10, 18
    5, 10, 17
    5, 9, 16
    5, 9, 16

  26. BBG
    1) Worked to 155
    2) 145, 140

    Strength
    1) 145, 170, 180, 190
    2) 130, 150

    Conditioning
    89 total reps. First 3 rounds I got one each of bar muscle-ups, then I didn’t get any more. BBJ and Rows were in the 8-11 range.

    I don’t know what caused it, I’m thinking I landed wrong at some point, but I’ve got some soreness in the lower portion of my left knee now.

  27. BBG
    1) 165-175-185-195-205
    2) 195-185

    Strength
    1) off 335
    2) off 275

    Cond.
    Bar MU’s – 3 per round
    Burpee BJ – 8-10 per round
    Row – 13-15 cal per round

  28. Bbg: 1) up to 225
    2) 215, 205
    Strength: 1) off of 385# no misses
    2) off of 305# no misses
    Conditioning:
    Bar MU: 9, 5, 6, 4, 6
    BBJ: 12 all rounds
    Subbed double unders: 63, 60, 75, 80, 61

  29. c+j 205,215,225,235,250
    235,225
    back squat (425)
    front squat (360)
    con
    bar mu 5,4,4,4,3-20
    bbj 10,11,10,10,11-52
    ad call 14,14,12,13,15-68
    total-140

  30. Once again having shoulder pain with the split jerk. But I can push jerk, push press and strict press easily, so I’m just gonna do that and work mobility.
    1&2 up to 135# double clean and strict press.
    Strength
    1. 185, 225, 245, 255
    2. 185, 3/205

  31. BBG
    1) Pause Clean: 5X2+1 – 205/215/225/235/250
    2) Pause Clean: 235

    Strength
    1) Back Squat: 10/8/6/4, 280/315/345/365 ~loosely off 465. Left groin still having pain, got all of them
    2) Front Squat: 3×5 @ 275

    Conditioning: 5 rounds of: Total # = 163
    Bar Muscle-Ups 11/9/8/8/7 – 43
    Burpee Box Jumps 24″ 11/11/11/10/10 – 53
    ME AD 15/14/12/12/14 – 67, should have went harder here

  32. M/20/195
    BBG:
    1. 225-235-245-255-265(missed jerk)
    2. 250-240
    Strength:
    Hatch is the only cycle I didn’t improve my numbers on. I’m determined to fix this the second time around
    1. 255-300-320-340
    2. 205-240-240-240
    Conditioning: different

  33. BBG 1) 185#
    Str 1) 210, 245, 260, 280# (based on 350#)
    Str 2) 1X5@210# (70%)
    Cond – 4 Rounds. 12 MU, 29 BBJ, 40 cal row

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