140422

Posted on by

Outlaw Barbell, Connectivity, and Power all have their own separate tabs on the header menu at the top of the page. These will soon be tucked neatly under the “Outlaw Blog” tab, but for now this should make navigation much easier.

Believe it or not, we may end up having two more additions to complete our “any possible need” template.

SO. MANY. ACTIVITIES.

TEASER ALERT!!! (No one tell Syn I did this, please…)
20140421-173439.jpg

WOD 140422:

BBG

1) Mid-hang Snatch: work to a 3rm – 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: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

*Shuttle Run is for max accumulated distance in 1:00. The 50′ denotes the length to run before turning around. For example: run down 50′, turn around, run back 50′ – distance is total feet in 1:00.

44 thoughts on “140422”

  11. Just started following, so here goes nothing!!!
    BBG
    1. 115, 105, 100#
    2. 115, 105, 95# (need serious mobility work, but I’m working on that)
    Strength
    1. 205, 225, 245, 275#
    2. 175, 185, 195, 205#
    Conditioning
    7 MU’s, 1500′, 40 KBS’s @ 70#

  12. 1. 175pr -165f-155
    2. 190pr
    3. 205-225-255-270pr
    4. 170-185-200-215×4
    5. Ran out of time, trying for later

  13. Could we possibly see an “Outlaw Endurance” ?!?! I know some of you lifter guys just laughed.
    But it can help develop that motor….

    • +1
      Worst finish in the Open was in 14.1 followed by 14.5 – or maybe we just worry about this in November.

  14. 1) 205
    2)DND

    Strength
    1) % of 400
    2) % of 365

    Cond: MU’s: 10/9/7
    Shuttle: 12/10/10 lengths
    KBS: 23/21/24 used a 24Kg no 32’s

  16. Forgive me for asking…our we supposed to base percentages for squat off of 90% of our 1RM? Or, off our true 1RM? Thx

    • Not sure if this is right, but I have been basing it off of my True 1RM. I know Power is different.

      • My $0.02, base it off AHAP and NOT fail or scale. My PR was 335 but i know i’m not in 335 shape so I’m using 315. Being low by 10lbs or so isn’t a big deal, failing or having to reduce weight is.

        • Thx for the responses. Nearly every time I squat based off true 1RM I feel squashed under the weight and I don’t get low enough. I would rather drop the weight and get lower as I think that will pay off in the end.

  17. BBG – 1) Using this time to finally fix bar path, so kept very light; 2) 155#
    Strength – off 375# and 320#
    Cond – MUs – 10/8/8; Shuttle – did not score; KBS – 21/24/24

  18. Snatches up to 190
    Balances up to 180
    Squat (425) only did 5 on the last set. Ankle suddenly felt weak for a moment. Not sure why
    Front squat (360)
    Con
    Mu’s 10,6,3
    KBS 20,23,20
    Run 500′,500′,550′

  19. I was garbage today
    bbg
    1) 195×3
    2) 220×3
    str
    missed last rep of last set for both. 310×5 and 255×4
    Cond-
    MU- 10-7-5
    KB- 30-20-19
    run 450-400-400

  20. 27/170#/5’9″/M/CenEast

    3/4/1 – Traveling back from KY today. Also have a cold. Feel like sh!t.

    Sn: 175#; drop sets done.
    Sn Bal: 175#; 185F; same as last week; drop sets done.

    BS: done, except for last set of 6. Did 3, form was going to hell, so I took off 25# and did the last 3. Attributing this to sickness and fatigue.
    FS: done. Off of 275#.

    Conditioning:
    7/480’/24
    6/480’/26
    6/480’/24

  21. *CONNECTIVITY

    BBG
    1) 135
    2) 145

    Strength
    1) off of 400
    2) off of 300

    Conditioning
    Dnd -time

  22. Connectivity – done

    BBG
    1) 155, drops done
    2) 155, drops done

    Strength
    1) off 335, no misses
    2) off 275, no misses

  23. BBG
    1) 145#, (tried 155# got two)F
    2) 165#, ( went for 175# but dropped it on my way up on 3rd rep, pissed)F
    Strength
    1) BS: 185#, 200#, 230#, 245#
    2) FS: 155#, 180#, 190#, 205#
    Conditioning
    9/300/15
    7/300/15
    9/300/15

  24. BBG
    1) 145#, (tried 155# got two)F
    2) 165#, ( went for 175# but dropped it on my way up on 3rd rep, pissed)F
    Strength
    BS: 185#, 200#, 230#, 245#
    FS: 155#, 180#, 190#, 205#
    Conditioning
    9/300’/15
    7/300’/15
    9/300’/15

  25. BBG
    1) 90 kg drops @ 85 and 80 kg ; stayed light, worked on speed and footwork
    2) dnd
    Strength
    off 160 kg no fails no belt
    off 150 kg no fails belt for last 2 sets

    Cond: Pushups instead of MU
    Push Ups: 42-23-27
    Shuttle Run: 14-13-12 single trips of 15m
    KBS: 24-21-20

  26. M/30/175#

    BBG
    1) 185, 175 (1), 165
    Last Saturday I PR’d the 3RM and 1RM Hang Sn. in the absence of blocks at 175×3 and 185×1, this week I hit 185×3 for a new PR and BTW my 1RM from the floor is 195 what is WRONG WITH ME!?!? WHEN CAN I HAVE 200+?????
    2) 195, 185(2), 175

    Strength
    Off 315 BS and 265 FS, feeling strong

    CND
    10-8-20
    7-10-na
    Stopped after the second run, left knee felt weird on the first run and I tried turning the 50′ on different feet, running faster/slower, etc. Figured this isn’t the time of year to push it for a 50′ shuttle run.

  27. 1 – up to 200# (x2 last missed behind.) Drop sets were brutal

    2 – 215#, +10#. Drop sets done

    Hbbs done off 405, but last set at 345 was so ugly I only got 3 reps. Did anyone else find this last set nearly impossible?
    FS done off 330#

    Different wod due to time and room constraints, kb swings and wall walk ladder for 5 minutes

  29. BBG
    1) 205×3– 1X3@ 195, 1X3@ 185 – rest as needed. Got all reps
    2) 235/used 1″ (power position)– 1X3@ 205 1X3@ 205 -rest as needed. Got all

    Strength: HBBS off 465/FS off 410
    1) Back Squat: 1X8@305, 1X8@325, 1X6@370, 1X6@395 – rest as needed. Got all reps/used 90-120sec. of rest
    2) Front Squat: 1X5@245, 1X5@285, 1X5@305, 1X5@325 4/5 on 325 – rest as needed Missed 1 rep used similar rest time

    Conditioning:3rounds of-1:00ME Muscle-Ups/1:00 ME Shuttle Run (for distance) 50’/1:00 ME KBS 32kg
    Muscle Ups 11/9/7 – Tried to get 30
    “Running” – 600ft/550ft/550ft 1:00
    KBS -17/17/18 1:00 ME KBS 32kg –
    1:00 Rest

  30. 1. 165#, hit 95%/90%
    2. 205#, hit 95%/90%
    3. BS: Off 355#, had to call it at 85%
    FS: Off 315#, had to call it at 70%

    Have been recovering from a 4-Day bought with a nasty stomach bug so numbers are lower than normal and energy levels are low; trying to get my body weight back up so it will be a few days before normal numbers come back; can’t wait.

  31. M/20/195
    BBG:
    1. 210, 200,190
    2. 175, 165, 160
    Strength:
    1. 275, 300, 340, 360
    2. 205, 240, 255, 275
    Conditioning:
    Short on time. Did a 5 min emom of pull-ups and had to leave.

  32. BBG
    1) 205#
    2)135# focused on speed

    Strength
    1) off 425#
    (Missed on 4th rep at 85%)
    2) off 355#
    (Missed on 4th rep at 80%)

    Conditioning
    (Done)

  33. Power
    1.145# I kept hitting my knees on the second rep with heavier weight.
    2. Off 135# 13@.85
    Accessory
    A.1, 3, 4
    B. Done
    Cond.
    M/u- 3, 2, 1
    Shuttle 9, 11, 10 total 1500′
    Kbs 20, 20, 25

  35. BBG 1) 115#
    BBG 2) 145#
    Shoulders a bit weak today.
    Str 1A) 225, 245, 280, 295#
    Cond – 12 MU, 930′, 52 KBS

Comments are closed.