140421

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EDIT: Outlaw Power is LIVE!. Click here for Outlaw Power 140421.

Power is coming, I promise. If not sometime tonight, we will have it up by morning.

Outlaw Connectivity – 140421.

Even if you’re not following the Connectivity site, you should check out today’s post. It features this, and the story behind it…

Magic weekend at CrossFit Rise with this crew. Special thanks to the gentlemen in the front left of the pic, Roger Nielsen, for hanging out with us. Having a two-time Olympic team coach was an honor and a pleasure.

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WOD 140421:

1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%

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

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template…

For time:

100′ Shuttle Run (50′ down/50′ back)
30 GHD Sit-ups
50′ HS Walk
5 Rope Climbs 15′
100′ Shuttle Run (50′ down/50′ back)
5 Rope Climbs 15′
50′ HS Walk
30 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

38 thoughts on “140421”

  4. “Mid hang” translates to mid thigh, or at/right above the knee?
    Anyone have a general consensus on what y’all do?

  6. •[Box stretch- 3x20s
    •[Prone broomstick arch hold-3x30s
    •Mid hang clean- {8} {3×60, 70, 80, 90, 100}. 3×95, 90
    •Rack jerk- {8} {3×60, 80, 90, 100, 105}
    Then did some prone broomstick dislocates

    Will finish this afternoon

  7. •a)Box stretch- 3x20s
    •b)Prone broomstick arch hold-3x30s
    •Mid hang clean- {8} {3×60, 70, 80, 90, 100}. 3×95, 90
    •Rack jerk- {8} {3×60, 80, 90, 100, 105}
    Then did some prone broomstick dislocates

    Will finish the rest this afternoon/evening

    • a) Strict Pullups- 8x, 8x, 7x, 3x (+5kg)
      b) Push Press- 4×70, 75, 78, 80kg
      Conv DL- 5×110, 130; 8x145kg
      Sled Pull- 10ydsx 135, 180, 225, 270lbs

      Used the heavy sled pulls as my conditioning. Need to get a better harness, because I used a makeshift velcro one that started coming undone above 200lbs

  9. *Connectivity done
    bbg
    1) 110kgx3, 105kgx3,100kgx3
    2) same weights as clean
    str
    a) b/w-+10-+25-+35×8
    b) 135-165-185-220×4 BTN
    cond
    subbed “Elizabeth” 4:15 w/ power clean and strict dips.

  10. Awesome camp at Crossfit Rise. Thanks to Rudy, Jared, Paul, and Roger for a awesome weekend and for letting me know how wrong everything I have been doing is. The jerk portion and gymnastics stuff was mind blowing for me. Lots of work to do.

    Got back late from Chicago last night so did kind of a modified day.

    BBG:
    1) up to 255 for 2
    2) did 2 sets and stopped. Shoulders just hurt and were tired as hell

    Strength: DND

    Cond: Did Amanda from Saturday. Went slower than I normally would and tried to make every rep perfect. 5 min

      • Blue Rogue shirt standing just behind Rudy in the pic. I lifted right behind you for most of the camp.

        • Your beard was fantastic by the way. Between you and Rudy I had serious beard envy all weekend. Also envied your pullups, your technique is excellent

          • Awesome man, I knew you were coming to the camp by a previous post you had. I try to keep up with all you monsters on here. You’re strong keep it up.

  11. 12:35 for the conditioning
    105, 100 – Mid Hang Cleans
    105, 115 – jerk from blocks
    No push Press
    weighted strict pull ups – 30# 4×8

  13. Should I follow Outlaw Power or nah?

    Snatch: 265#
    C&J: 295#
    Squat: 355#
    DL: 405#

    Don’t care about competitive exercising, just want to be a monster and Snatch 300# one day

    • I’m going to mix in the deadlifting and OHPing as I can. Might be ill-advised, but I cut out conditioning most of the time. & I’ll be splitting workouts to allow for recovery from AM to PM.

      Looking at your Sn/C&J numbers compared your Sq/DL, I’d think you could benefit from more strength.

  14. 1) 175#
    2) 190# (+5)
    3a) 10/12.5/10/1200
    3b) 135/145/155(2f)/150

    Cond: 10 even. Rope climbs killed me had nooooo upper body left.

  15. 1) Mid-hang Clean: 265×3, drop sets at 250/245
    2) Jerk (off blocks): 275×3, drop sets both at 245

    Strength
    1a) Done w/30lb Db
    1b) 185,205,205,225

    For time: Modified today: 5:59
    15 Lat BurpeeOvBar/15 Fs @ 155/15 C2B Pu
    15 Lat BurpeeOvBar/12 Fs @ 155/12 C2B Pu
    15 Lat BurpeeovBar/9 Fs @ 155/9 C2B Pu

    Felt Smashed today/Did Amanda Yesterday at Camp and Some Rowing/Bw Work

  16. Connectivity minus rockers — my shoulders need work somethin’ fierce.

    BBG
    1) 185
    2) 220

    Strength
    1a) 20, 25, 25, 25
    1b) 185

    Cond
    7:14 *scale hand stand walks with 30sec handstand holds b/c my handstand work sucks

  17. M/30/175#

    BBG
    1) 225, drops done
    2) 235, drops done

    Strength
    1) 36, 25, 25, 25
    2) 155, 165, 175, 185 – still have more

    CND
    Handstand walks are just controlled falls… 18:07. Humbling.

  18. OC done

    BBG – light weights, working back from a knee tweak
    1. 105/100/95#
    2. 105/100/95

    Strength
    1a. Didn’t add weight, did 8/4/4/4 reps
    1b. 95#

  19. M/6’1″/278#/29%BF
    BBG
    1)185# 2)205#
    Strength
    1a)4×8 BW 1b)145#x4, 185#x4, 185#x3, 185#x2
    Conditioning
    Did 140419 conditioning instead

  20. 1-3x mid hang cleans – 265 unbroken
    2 – 275(2) oh so close

    1a done w 20# vest
    1b up to 215

    Condutioning different. Burpees and shuttle runs w vest

  21. Connectivity done

    BBG
    1) 215, drops done
    2) 185, drops done – no blocks had to re-rack, that sucked

    Strength
    1a) DND
    1b) 165#

    Cond.
    Different

  22. Cleans up to 235
    Jerks up to 235 (no blocks)
    Pull ups 40#
    Push press 215
    Con
    Amanda 7:22-2min PR

  23. BBG
    1) 185#
    2) 205#
    Strength
    3a) 45#
    3b) 145#, 155#, 165#, 175#
    Conditioning:
    9:03 had to sub a few things since I am in a very small gym here. I subbed 30 TTB vs. GHD Situps, 10 C2B Pullups vs. Rope Climbs.

  25. BBG
    1) 205# (went for 215# missed second rep)
    2) 215# (dropping each rep makes a huge difference though having to retail the weight because of no blocks takes it’s toll)
    Strength
    1a) 4 unbroken 53# then singles
    5 unbroken 44# 2 then 1 ( did this for the next three sets)
    1b) 145#, 155#, 165#, 180#( 1 rep then failed the next three. Dropped to 175# for the 3. Felt weak on these).
    Conditioning:
    18:40 Rx. Hand stand walks need work.

  26. Just went through the motions today, first day back from a nasty four day stomach issue; lost a ton of weight and missed two training sessions. Hoping to be back up to normal weight/weights by next week!

  27. Str 1A) 18#
    Str 1B) 175#
    Cond – 10:17
    100′ Shuttle Run (50′ down/50′ back)
    30 Sit-ups
    0:30 Handstand Hold
    5 Rope Climbs 15′
    100′ Shuttle Run (50′ down/50′ back)
    5 Rope Climbs 15′
    0:30 Handstand Hold
    30 Sit-ups
    100′ Shuttle Run (50′ down/50′ back)

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