140416 - The Outlaw WayThe Outlaw Way

WL:

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%

Accessories:

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

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

Strength

1a) Back Squat – 5×5@90% of Monday’s 5rm
1b) Bench Press – 5×5@90% of Monday’s 5rm

19 thoughts on “140416”

WL:
Clean 130 kg (remembered i had back off sets half way through jerks so i said screw it)
Jerk 140 kg (no jerk blocks, had to front rack it, rack it, then put it back on my back.) back off sets complete
Acc
Bent over rows 82 kg back off sets complete
push press 99 kg 24/25 (failed very last rep)

The superset that never wanted to end aka strength
1a.)153 kg 25/25
1b.) 14/15 at 185#, 9/10 @ 175#

I hope everyone enjoys that one as much as i did… thank god its wednesday

wl
1)285
2)265
acc
1)205
2)185
str
1a)310
1b)220

Crabcakes N CrossFit on April 16, 2014 at 2:22 pm said:

drop sets done all

1) 235, 245×1 then fail
2) 225
acc
1) 175
2) 185
str
1)285
2)185

Clean- 65
BTN Jerk- 78.5
BORow- 52
Push Press- 49
Back Squat- 85
Bench- 105#

Anyone else that changed over to barbell a different kind of sore/worn?

Eric on April 16, 2014 at 6:14 pm said:

yes, and very hungry
Rob C on April 16, 2014 at 8:19 pm said:

Very tough program….. Loving it though.
Jeff S. on April 16, 2014 at 8:59 pm said:

my upper body is fried, triceps and pecs in particular.. not use to bench press at all
- Kevin M on April 16, 2014 at 9:11 pm said:
  
  I was wrecked this morning…but felt a lot better as I got closer to working out and as I got moving. Feel alright tonight…not the case last night.

1) 245
2) 225
Acc
1) 185
2) 155
Str
1a) 235
1b) 175

1) #225
2) #245

1) #135
2) #205 last set only did 4 reps.

1a) #265
1b) #185 last set only did 4 reps.

What should I do if I can’t complete the sets? (ex. in my bench I did 4 sets of 5 reps and the last set I only could complete 4 reps) Do you think its more appropriate to just do the 4 reps at the weight prescribed or back off 5-10 % and complete all 5 reps.

Kipping Bitch on April 23, 2014 at 10:16 am said:

Since you only missed one rep, you could rack the weight, take a very brief rest, and finish the set. If you were missing multiple reps or on multiple sets, you should consider backing off on the weight for that movement that day and finishing at a weight you can.

Clean from Blocks: 285
Jerk from BTN: 265 (first time doing these)
Push Press: 205
Rows: 205 for all 3 sets
Bench: 185 (easier than Monday)
Squats: 315

Does anyone know how long the Barbell stuff is suppose to take? More than hour?

How long are these workouts suppose to take? More than an hour?

Kipping Bitch on April 23, 2014 at 10:12 am said:

It depends. Once you get used to the program and streamlined, it should go faster. I would say between 1.5-2.5 hours total, depending on the day. You may also divide into two sessions a day if you would like.