140414

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Ok, I thought we’d have Power and Connectivity up by today, but the internets has failed us. You may see a post pop up later for both of them – if, of course, we can get them fixed.

Also, The Outlaw Way and Outlaw Barbell will be sharing some common elements for the next 15 weeks. However, as I will explain later, do not try to use the Outlaw Barbell template as additional work to “help your lifts”. It is a Weightlifting program, meant to make you good at Weightlifting. Stay on The Outlaw Way if you are not fully committed to competing in WL. Now to the cool stuff…

Outlaw Barbell is back, and we’ve now got a proven template to share with all of you. Back at the end of December, Jared and I discussed what direction to take the program. We thought about bringing in another national coach to program, but decided against it because we knew that no one was really as familiar with the needs of competitive exercisers switching to Weightlifting as we would like. So we decided to come up with our own template based off of a combination of what Jared does, and what I thought was necessary for success with the transition. We decided to let the Outlaw Barbell site go dark until we had enough time and data to make sure our template was just right.

Today, 16 weeks after starting the template, and on the day we targeted as the re-launch date, 58kg Caitlin Vodopia hit a 14kg meet PR total of 161kg. Caitlin was one of our original test subjects, and an important one. She was a nationally competitive lifter before she started the template, and had crossed over to Weightlifting from competitive exercise. We couldn’t be any happier with the results we’ve seen so far, and can’t wait to see how you guys fare.

Let me make this clear: this is not a supplemental template to help with your lifts, this is for those of you looking to make the switch to full-time Weightlifting. It is also not a casual template, it’s hard as hell. If you have questions please post them on the Barbell blog. Also, we’ll be posting quite a few technique videos for the “no-name” style of lifting that we’ve been working on with the Outlaw Barbell crew.

WOD 140414:

BBG

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups

36 thoughts on “140414”

  1. When is the last time TOW had Cleans on a Monday?! Just want to be sure this is accurate, as I know you are having trouble with the interwebz.

    • Say goodbye to your Snatch Mondays. 14 weeks later and my training partner is still complaining about it.

      • I wasn’t that attached to them anyways…

        As long as it results in the gainz you’ve had, I don’t really mind ever doing another snatch on a Monday

  2. I told you, Outlaw BB & The Way will have some crossover. Don’t worry – the world is not ending.

  4. Travelling this week so I’m following the program of an affiliate

    BBG:
    Swapped for some snatch work.

    Strength/Skill
    3 sets of each before the class began.
    1A) 9-6-6
    1B) 80kgs

    Class programming
    20 minutes to complete 5 rounds:
    3 squats
    15 unbroken KB swings (32/24)
    100-120-120-130-130

    Conditioning (amazingly they programmed Jackie also)
    8:29

    Thanks to Crossfit Bondi for letting me work with them this week.

  5. BBG
    1) 255# (Drop: 242, 230)
    2) 220# (Drop: 210, 200)

    Strength/Skill
    1a) DND – lat is still a mess
    1b) 135 – 140 – 145 – 155 (strict press)

    Conditioning
    DND

  6. BBG:
    1) 255 x 2. Got under the last clean but was up on my toes and couldnt stand it up.
    2) 245
    I am a moron and missed the drop weight sets.

    1a) 10, 8, 8, 8
    1b) 185 all sets

    Cond: 7:17 – meh. Felt slow

  7. 1) 205-225-245-265-275-285(85% of 1RM)
    2)DND

    S/S
    1a)15-11-8-11
    1b) 185
    Cond: 6:41

  8. BBG
    1) 215#
    2) 215#
    Strength/Skill
    1a) 10, 10, 10, 10,
    1b) 205, 195, 195
    Conditioning
    8:56

  11. BBG
    1) 120; drops 113,4 – 108,5 kg
    2) UB out of rack 107,5 ( failed 3rd at 113,5); drops 100 – 95 kg

    Strength
    1a) 17-16-12-16
    1b) 80-85-90-90 kg

    Cond: super smoked forearms and shoulder killed me on the thrusters…
    6:49; (PR 6:03)

  12. BBG: 1)275. -260, -250
    2)255.-249,-255 (no blocks, recieving the bar sucked

    SS: 1)15,10,9,6
    2)135,165,165,185
    Con: 8:02

  13. BBG:
    1 – 275 – so excited for Jackie I forgot to do the drop sets….I will punish myself later.
    2 – 265×2

    Strength
    1a – 7/8/8/8
    1b – 175 – stayed light my shoulders are hurting tendinitis

    Jackie – 6:04 – about 15 Second PR.

  14. 1: 255>245>230
    2: 235>225>210

    3A: 15,13,13,10
    3B: 165,185,190,190

    Cond: 7:01 (30-50sec PR)

  15. BBG
    1) 165,155,150
    2) 165,155,150 Off rack. No blocks tall enough for dropping.

    Strength
    1a) 12, 9, 5, 6
    2a) 135

    Conditioning
    10:13

  16. BBG

    Clean: Worked to 225# x 3 within 10 minutes. Then 1 x 3 at 213.5# and 1 x 3 at 202.5#

    Conditioning: 7:58. 50 second PR.

  17. 1) 175# (then 165# & 160#)
    2) 185# (then 175# & 165#)
    3a) 5/5/5/5
    3b) 135/140/145/145

    Cond- 8:26

  18. AM
    Cl- 3×50,60,70,80,90,100; 95, 90

    PM
    Rack jerk- 3×50,60,70,80,90,100… Stopped there, left hip flexor was bothering me
    [Strict pu- 7, 6, 6, 5
    ]Pp- 5×70, 72, 74

    Cond:
    DU’s- 41 UB; 2min ME- 69x

  19. BBG
    1.) 275#, 95% of my 1RM
    2.) DND, time

    Strength/Skill(done after cond)
    1A.) 15/12/10/10
    1B.) up to 205#, -10#

    Cond
    6:40

    30-10-10 thrusters. Should be UB
    UB on pull-ups

  20. 27/170#/5’9″/M/CenEast

    1/1/1

    3RM Cln: 225# (93.75% of my 1RM); drop sets done.
    3RM Jerk: 225# (+5# PR); drop sets done.

    Strict PUs: 12/10/9/9
    PP: 165/170/175/180#

    Conditioning: 6:44
    Row went 3:45
    Thrusters UB – went too slow. Got done at 6:00. Wasn’t breathing hard, so I know I went too slow and controlled. Disappointed, as I feel I wasted a chance at a PR.
    PU: 15/8/7

  21. BBG
    1. 225, 215, 205#
    2. 195, 185, 175# (no way to drop)
    S
    1a. 12, 11, 7, 7 reps
    1b. 135, 145, 145, 145#

  22. M/30/175#

    BBG
    1) 205, jumped to and failed the third at 225, drops at 195, 185
    2) 215, drops at 205, 195

    Strength
    1) 12, 8, 8, 7
    2) 155# for all

    CND
    subbed 100 x 45# sdhp
    8:39

  23. BBG
    1) 235#, drops @ 225#,215#
    2) DND

    Strength
    1) 10/10/9/9
    2) 4×5 @ 155# – hope there is some shoulder strength stuff in that power template!

    Cond.
    8:26 – :13 pr

  24. M/28/#155/NorCal
    Ohh man what a 2 week break! haha.
    BBG
    1. #215-195-185
    2. #205-195-185
    Strength
    1a. 17-16-14-14
    1b. #115-135-155-165(completed 3 of 5)
    Conditioning
    8:49! hahaha +2:10 from PR

  25. M/195/20
    BBG:
    Loving the cleans
    1. 285…then put 310 on the bar and hit a 7 lb. pr
    b. 270, 255
    2. 225, 210, 200 no rack and short on time
    strength
    will make up pull-ups
    155 165 175 from floor and forgot there was a fourth set
    conditioning
    other. Jackie in a college rec center + rowers on a different floor does not equate to prs.

  26. Bbg: 1) 225
    2) 225 no blocks, so brought back to chest each rep
    Strength: 1a) 21, 18, 19, 19
    1b) 145, 155, 165 x 2
    Conditioning: 6:40 PR of 11 sec My pull ups sucked b/c of those Damn strict pull ups. Would usually go unbroken but had to break it into 3 sets.

  27. Bbg
    1.Up to 195#
    2. Up to 185# single, 205# triple missed so I just moved on.
    No percentages just maxes, I was short on time.
    Strength
    A. 11, 8, 7, 3
    B. 145, 145, 145, 165

  30. BBG
    1.) 260#, 245#/235#
    2.) 245#(no blocks), 230#,225#
    Strength
    1A.) 16, 12, 10, 10
    1B.) 185#
    Conditioning
    6:56

  31. 1. 230# for 3RM
    2. 240# for 3RM, elbow is feeling funky so staying lighter than what I think I’m capable of doing
    3. 15, 12, 11, 11 Strict
    4. 165#, 175, 185, 195×4

  32. 1. 87.5 (legs are toast)
    2. 92.5 (technically a PR triple)
    3. 10,7,6,5
    4. 70, 75×3 (-10kg from PR)
    cond – 8:40 (-3 or 4 sec for a small PR, paced too much on the row still).

  33. BBG:
    1) Clean: Work to a 3rm 225/245/265/285, got all reps. Drop sets @ 270/260 got all reps
    2) Jerk (off blocks): Work to a 3rm off jerk blocks- 225/245/260/275 got all reps. Drops set @ 245/245-got all reps

    Strength/Skill:
    1A) 4XME Strict Pullups – 17/17/11/10
    1B) 4X12 Did Strict Press @ light load

    Conditioning: 6:31, 30 sec off pr pace
    “Jackie”
    For time:
    Row 1K
    50 Thrusters 45#
    30 Pullups

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