Ok, until we get the bugs worked out with everything I’m going to just start adding stuff.
The first thing I want to get started with is Outlaw Connectivity…
A few weeks ago I asked Kaitlin Hardy what she thought was the greatest issue that exercisers had when trying to perform gymnastics style movements. She said, almost immediately, “positions” – this made me smile. I asked her if she’d be interested in writing a template to post for people to get more solid in, and a better understanding of, the gymnastics positions. The next day she sent me one of the longest emails in history describing exactly how to improve the positions, and featuring about a million drills for each minute detail – I knew we finally had the right person to build the Connectivity blog around.
Here’s who should probably be adding the Outlaw Connectivity work to their daily training: anyone who does a pull-up, a muscle-up, a handstand pushup, a toes-to-bar, or basically any movement that doesn’t require a barbell. That pretty much means all of you. Basically the work posted is about 10-20 minutes worth of positional drills, and could/should be done as a warmup. It involves some mobility work for each position, and will have explanations and pictures/videos to go along each day. I cannot tell you how awesome this is, and how much just the addition of this work will help develop your ability to be significantly more technical, efficient, and powerful on anything even resembling a gymnastic movement.
Click here for Outlaw Connectivity work for 140415.
WOD 140415:
BBG
1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed
2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed
Strength
1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed
2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed
Conditioning
Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.
For time:
15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups
Coach, is the Connectivity warmup to be done in addition to our own warmup or as a stand-alone warmup? Thx
Obviously, the third set of hang clean thrusters should be 5 reps. Or I am hoping it’s that obvious.
Ok, I am a little slow. So 15 hang clean to thrusters – thats a hang clean before each thruster? Hate to ask something stupid but I have never seen this programmed.
That’s how I would read it.
Great. I’m sure those won’t suck at all…
I’m reading it as a hang cluster. Hang clean, with the bottom of the clean also being the bottom of the thruster.
correct, hang clean into thruster, its an outlaw summer classic move, and by classic I mean they suck, super fun to link up into unbroken reps
at least its not an ascending ladder of them
OC – Done
BBG
1. 155, 148, 140#
2. 175, 166, 157.5#
S
1. 270, 292.5, 315, 337.5, 360#
2. 210, 245, (this is where the wheels fell off) 262.5 x4 reps, 262.5 x3 reps, 262.5# x3 reps
BBG:
1) 98, 93, 88
2) 125 (PR), 118×2, 112×2
Strength:
BS: off 200, no misses
FS: off 175, no misses
Conditioning:
No MU (30 ring dips, 10 strict pull ups at home after), 83# thrusters
9:14
Connectivity:
8 rounds, 10 sec hollow hold, 20 sec rest
Connectivity
Done – eye opening (a/k/a “I sucked at it.”)
BBG
1) 200# Drop: 190, 180(oxo)
2) 215# No drop (time)
Strength
1) Off 405# – no misses
2) Off 345# – no misses
Conditioning
DNF – tripped on 20th box jump and landed hard on bad wrist.
+1 on sucking at connectivity, i had to break up the 8 rds of hollow rocks into two sets of 4 rounds.. felt that burn
BBG:
1) 205 – Drop 195, 185
2) Only up to 185. Right wrist started hurting and didnt want to risk injury
Squats: off 365 – No misses. Last reps felt heavy today
FS: Off 310 – All good
Cond: 12:32 Rx. Ouch. Those hang clean to thrusters were brutal, in a good way
BBG: DND time constraints
S/S: 1) based off 400
2) based off 365
Cond: 13:22
Question for anyone who has been to Para Bellum camp. Would you scale down or skip Wednesdays template to be more fresh for the camp Friday? Wasnt sure if it was necessary to rest up a little extra or not. Any input would be appreciated.
if you are used to handling the regular volume of the way, I would say it is not necessary to scale down. prepare for knowledge. #science
BBG
1) 165 – 155, 150
2) DND
Strength
1) Off 315, no misses
2) Off 285, no misses
Conditioning
DND – low back felt a little funny.
As warm up did the work of Outlaw Connectivity
BBG
1) 40 kg.
2) 40 kg.
Strength
1) off 70 kg
2) off 55 kg
Conditioning
13:15 con progresion de musculadores y 30 kg en la barra
BBG: 1) 160
2) 150
Strength: 1) off 285
2) off 235
Conditioning: dnd
BBG
1.) skipped, penis bone bruise
2.) 2.5 @205#
Strength
1.) off 405#, felt heavy today
2.) off 325#, bailed on last set. Just called it
Cond
Later
12:40
@Jordan
I wouldn’t change anything on wed. Just take normal rest day on Thursday. You will have an awesome time!
Did Connectivity wu. No idea if movements were down correctly. I was sweating so something was right.
BBG
1) 140
2) 130
Strength
1) Off 275
2) Off 240
Conditioning: dnd. way out of time….long workout
Connectivity
Done-ish. Found out later not quite the right positions on the stretches, but oh well. Definitely need the work on the hollows.
BBG
1) 115,110,105
2) 115,110,105
Strength
1) 145,155,170,180,190
2) 130, 150, 160
Conditioning
14:31 – MU progressions, 95#, 30″
BBG
1) just worked up to 165, took it light.
2) DND
Strength
1) Off 375 no misses
2) Off 315 no misses
Conditioning
15:29 Rx. Still feeling pretty beat up from MAAC competition this weekend.
Sn- 3x 50,60,70,75,80. No drop sets
B sq- 10×100, 8×110, 6×120,130,135
F sq- 5x 85,100,105,
Hollow holds- 8x20s. 10s rest. Pretty bad looking haha
Snatch Triple: 185(20lb pr)
Snatch Balance: 200(15lb pr)
HBBS: off 405
FS: off 335
Cond: other
BBG:
125# 3RM. I am finally facing a major weakness and forcing full snatch. I’ve avoided it for 3 years of CF, and have always just done power snatch when “snatch” is programmed. Can’t hide any longer.
1 x 3 @ 118.5#
1 x 3 @ 112.5#
Conditioning: I appear to have entirely re-written this piece. Did:
10 MU
15 Hang clean thruster (135#)
100′ shuttle run
20 box jump (24″)
10 Hang clean thruster (135#)
100′ shuttle run
20 box jump (24″)
5 Hang clean thruster (135#)
100′ shuttle run
20 box jump (24″)
10 MU
Time: 18:00. 6 full minutes went to the MU; all done in singles. No misses.
27/170#/5’9″/M/CenEast
1/1/1
3RM Sn: 175# (92% of 1RM. Extremely happy); drop sets done
3RM Sn Bal: 175# – still working on dropping quicker; drop sets done
BS: done. Off of 355#
FS: done. Off of 275#
Conditioning: 19:21 Rx.
First set of MUs in sets of 3/30 seconds
15 Hang Th – 5’s
10 Hang Th – 4/3/3
5 Hang Th – 5
Finished 10 BJs at 14:03
Finished last 15 MUs at 19:21 – so 5 minutes for 15 MUs. Not happy about this, but not surprised either. Need to improve this.
Bbg today sucked
Snatch 205, 195,185 (sucked)
Snatch balance DND
Strength
Squat: 300,325,350,325,400( failed at 5 reps). (Sucked )
Font squat DND
Cond: DND
M/20/195
BBG
1. 215
2. DND shoulder pain
Strength
1. off 425
2. off 345
Conditioning
Knees and back felt a little off so
15 power cleans 135
5 muscle ups
15 power cleans
10 mu
15 power cleans
15 mu
BBG
1) climbed to about 70% of 1RM, turned into total shot show, stopped
2) DND
Strength
1) off 335#
2) off 275#
Cond.
Different
M/28/#155/NorCal
BBG
1. #155-145-135 No Fails
2. #185(pr) 175-165(failed last catch)
Strength
DND
Conditioning
20:13 RX
BBG
1) 95 (~90% of 1RM) – 90 -85 kg
2) dnd
Strength
1) off 160 kg
2) off 150 kg ; used belt for 2×5 @ 75 %
Cond:
30 Split Jumps instead of Shuttle Sprint (what a stupid idea…)
16:41
After work, a 2 hr dental appointment, and groceries, this started around 9PM…
M/30/175#
BBG
1) 165#, failed second at 170, drops at 155 & 145 no misses
2) 175#, drops at 165 & 155
Strength
BS off 315#
FS off 265#
CND: eat chili, there’s snow on the ground…
1. 190#
2. 200#, elbow feeling a little off again today
3. Off 355#, all sets good, felt strong
4. Off 315#, all sets good, felt strong
snatches up to 185
snatch balance up to 175
squat (425)
front squat (360)
con 16:17
BBG
1) Snatch: Work to a 3rm, 205. 215×1 (f)-2 (f)-3. Drop sets both at 185
2) Snatch Balance: Work to a 3rm – 205, w/some heave. 215×1-was heaving too much.
Strength:
1) Back Squat: 1X10@ 280, 1X8@ 305, 1X6@ 325, 1X6@ 350, 1X6@ 370 / off of 465. Got all
2) Front Squat: 1X5@ 245, 1X5@ 285, 2X5@ 305 – off of 410, got all
Conditioning: Tonight
Connectivity: done
BBG: 1) stopped at 165#, weight was throwing me all over the place
2) 185#
Strength: 1) off of 385, no misses
2) off of 305 no misses
Conditioning: 13:42 rx feeling pretty beat up lately, no drive to push hard. first set of 15 MU only took 1:40, so that was cool!
1.135 I kept missing the second snatch at 165. Did 135 and 125 for my 90 &95.
2. 165, 135, 125
Strength
1. 215, 230, 250, 265, 285
2. 180, 205, 225
BBG 2) 140#
STR 1) 10X210#, 6X245#, 6X260#, 6X280#
Cond – 14:13 – scaling: 8MU start/finish, 95#, 24″