140416

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The Outlaw Connectivity post will be up later this evening, as we’re STILL trying to work out some kinks. After yesterday’s minor “what the hell does that mean?” debacle, we’re going to be posting demo videos, pics, and explanations for everything. Prepare to move like an 9-year-old girl who has been a better gymnast than you since she was 2.

Where’s the refrigerator?

Possibly the best first Muscle-Up ever?

WOD 140416:

OUTLAW CONNECTIVITY

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″

27 thoughts on “140416”

  2. AM
    Hollow to Arch swings- 3×6
    Block Cl above knee- 3×60, 70, 80, 90, 95, 100; 3×95, 90
    BtN Rack Jerk- 3×60, 70, 80, 90, 100; 3×95, 90
    A)Bo rows- 5×50, 60, 70; 5×66 ,63
    B) PP- 5x5x68

    Cond this evening

  4. BBG:
    1) 138#, 133, 128
    2) 118, 113, 108

    Strength:
    1) 78, 73, 70
    2) 93

    Conditioning:
    14:03

  5. Connectivity
    Done

    BBG
    1) 245, 265(2)… 235, 225
    2) 265… 255, 245

    Strength
    1) DND
    2) 135# (strict press)

    Conditioning
    3 rounds in 9ish minutes. Clock got shut off; took it as a sign. Felt like I was moving through quicksand and jumping to a 50″ box…

  6. 1) up to 245
    2) Up to 285 for a double. I dont have the right block to just drop the weight so I worked up doing doubles and dropping the weight to my shoulders between reps. Previous PR for a single was 275 so I would say this went pretty damn well.

    Strength
    1) 185
    2) 185 (only did 1 set of presses, shoulders were toast)

    Cond: 12:16. Maintained a pretty steady pace through every round

  7. BBG – Stayed light today
    1.) 225#
    2.) 185#, from rack. Feet feeling better

    Strength/Skill
    Later

    Cond
    14:30**

    **Snatches done with 32kg KB, alternating from the floor each rep(sucked)

    • Strength/Skill
      1a.) 185#, really focused on being strict with these
      1b.) Done

      Connectivity done as well

  8. BBG
    1. 185#, 195#, 205# (f)
    2. 205#, 215#, 225#
    S
    1a. 185#, 195#, 205#
    1b. 165# (shoulder was bothering me)
    Conditioning:
    23:20, Pistols…killed me…decided to do them vs. double air squats, but took me forever

  9. Connectivity
    Done

    BBG
    1) 155(fail, shoulders said no), 145, 140, 130
    2) 135, 130, 120

    Strength
    1a) 95, 135, 155, 145, 140
    1b) 120

    Conditioning
    11:45 – Pistols done holding rack for support, because I don’t have free standing pistols yet. 50# 30″

  10. Going to lay off all strength and BBG till next week. Except for the squats. Still feeling pretty beat up from MAAC comp.

    Cond
    14:05 with 32kg kb snatches

  11. Strength:
    1a) 190, 180, 170 (done strict, BB style.)
    1b) 5×5 strict press @90%

    More accessory work.

    Waiting patiently for “Power” to be released.

  12. M 35/153/5’9″
    Connectivity
    Done
    BBG
    1)125 115 110
    2)135 125 120
    Strength
    1a)DND Low back still sore
    1b) Subbed strict press
    Conditioning
    DND ,can’t get pistols on right knee yet

  13. Been awhile since I last posted.

    BBG:

    1. 175, 165, 155
    2. 185, 175, 165

    S:

    1a. 175, 165, 155

    1b. 135, 135, 145, 145, 145

    Cond: ran out of time

  14. Would’ve loved to do this conditioning but whatever.

    BBG
    1) 225 + drops
    2)185 no drops

    Strength
    3 rounds
    135, 155, 165
    145 for all

  15. No blocks 🙁
    Hang clean up to 240
    Btn jerk up to 225, coulda done more but bringing it back down behind the neck felt super awkward
    Push press 185
    Row up to 200
    Con 11:50

  16. 27/170#/5’9″/M/CenEast

    1/3/3

    3RM Cln from blocks above knee: 205#; drop sets done
    3RM BN Jerk: 225#; drop sets done

    5RM BoR: 195#; drop sets done
    5×5 PP: 160#; off of 180#

    DL Program: JTS Cowboy Program

    Conditioning: 14:58 Not Rx.
    Pistols – I can’t do freestanding pistols. Stretched white band across rig 21 holes up.
    Everything else was fine

  17. Bbg
    1. Up to 185 3rm only
    2. 135# too slow and it made my hips hurt so I stopped.
    Strength
    Bent over row only
    135, 135, 145, 150, 155

  18. M/28/#150/NorCal
    BBG
    1. #215-205-195
    2. #225-195-185 (No rack, had to catch the percentage sets)
    Strength
    1a.145-135-135
    1b. All done at #140
    Conditioning
    DND

  19. Warmup: Connectivity
    BBG
    1) 110-105-100 kg; stayed light with no belt
    2) 110-115(2)-110-105 kg
    Strength
    1a) 95-90-90 kg
    1b) 81 kg

    Cond: 11:01

    5r/5l KB Snatch with 32 kg instead of alternating DB Snatch

  20. 1) worked up to 245, no blocks have to stack plates
    2) worked up to 245, no blocks again
    S/S
    1a) 195
    1b) 175
    Cond: 10:05

  21. Day late.
    Connectivity done
    BBG:
    Clean/ 275 +drops
    BTN Jerk/ 275 + drops felt good but no blocks was making it suck coming back down.
    SS
    A)265 + drops
    B)165 5×5
    Cond: 12:29

  22. BBG: 1) 225 – from hang
    2) 215 – no blocks had to drop to shoulders, this was a limiting factor here
    Strength: 1a) 165 – felt easy
    1b) up to 235-stayed strict
    Conditioning: DND

  24. BBG 1) Hang clean, 135-185-205#
    BBG 2) No blocks, 135-185#. Not comfortable lowering the bar to my back at anything heavier.
    Cond – 40# DB, 17:18

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