140422

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Rules for Outlaw Power

1) Use steel for Deadlifts. If you do not have steel, do not execute reps as touch-n-go.

2) It’s all fun and games on the worldwide interwebs, but never EVER call Coach John, Jesus to his face.

3) Don’t be a bitch

4) To be continued…

WOD 140422:

Power

1) Power Snatch Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3XME Strict HSPU – rest 90 sec.
1B) 3X15 Toes to Bar – rest 90 sec.

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.

42 thoughts on “140422”

  1. Probably a dumb question, but will be doing full cleans and snatches in this cycle as well?

  2. I have been squatting with The Outlaw Way and am of course hesitant to stop. Tell me otherwise. My squat REALLY needs to improve.

  4. POWER
    1)185
    2)145,165,185×6
    ACC
    a)15,16,15
    b)15,15,15
    COND:
    round 1) 3,500′,19
    round 2) 2,400,18
    round3) 2,450,20
    i guess thats right with he shuttle run distances

  6. Power
    1) 160
    2) Off est. 150 (95/115/125×6)

    Accessories
    1A) 6,8,6
    1B) Done

    Conditioning:
    * :30 ME AD for shuttle run
    Totals:
    MU: 14
    AD: 45c
    KBS: 59

  7. Connectivity
    Done

    Power
    1) 115
    2) 80, 90, 105×6

    Accessories
    1a)7,5,6
    1b)done

    Conditioning
    2 rounds due to time. No rings today so 3/3:PU/Dip. 60#KB (I could have done it RXed but I was rushed and forgot to grab a KB before I started and the first one I grabbed off the rack was 60#)
    MU: 3,3
    Run: 450,500
    KBS: 18,20

  8. M/28/#155/NorCal
    Power
    1. #155 (My first pull is awful!)
    2. 75- 5reps, 95- 5reps, 105- 9reps (based off of 121)

    Accessory
    1a. 5,4,3
    1b. Done UB

    Conditioning
    MU- 8, 7, 6
    Shuttle Runs- 400ft, 500ft, 500ft
    KB 32k- 20, 18, 19

  9. 1) 160
    2) 85-95-100×10

    a) 9-9-8
    b) done
    c) bent over row makeup at 115

    Cond did HR work.

  10. Power: 1) 155
    2) 100×5, 115×5, 130×5
    Acc: 1) 12, 11, 10
    2) 15, 15, 15

  11. First day with Outlaw.

    POWER
    1)170
    2)115,130,145×6
    ACC
    a)15,7,7
    b)15,15,15
    COND:
    round 1) 7,500′,22
    round 2) 3,450,20
    round3) 3,400,20

  12. PS 5RM 175#
    Strict Press 110, 125, 145 for 11

    1a HSPU 14, 11, 11
    1b complete

    Conditioning
    MU 8, 5, 5
    Burpees 32, 28, 28
    KBS 26, 23, 23

  13. 1) 145
    2) ME set @125 x 8
    1a) 6,5,4
    2b) done
    Cond. 8,8,8
    500′,600′,600′
    19,17,16

  14. Connectivity: Done

    Power
    1) 165 for 3, hit 170 T&G on the way last time. Felt off

    2) strict press: 90/100/115×10

    Acc:
    1) 10/7/5
    2) all sets UB in 19s

    Cond:
    Rd 1: 11, 550ft, 25
    Rd 2: 10, 450ft, 20
    Rd 3: 8, 450ft, 23

  15. M/35/155/5’9″

    Connectivity-Done

    Power
    1) 115
    2) 67-77-87x 5
    Acc;
    1a) 5-5-4
    1b) 15-15-15
    Cond;
    will do after work tonight

  16. Connectivity: done

    PowerSnatch: 175
    Strict Press: 115, 125, 140×8

    HSPU: 7,6,7
    TTB: 3×15 UB

    Cond:
    MU: 10, 5, 4
    Shuttle: 600, 500, 500
    KB: 20, 17, 17

  17. Connectivity: Done

    A) 175 (x4)
    B) 95; 110; 125 x7
    C) 13, 12, 10
    D) All Unbroken (between 20-23 seconds)

    Conditioning:

    Muscle Ups: 11, 8, 6= 25
    Shuttle Runs: 500, 450, 400
    KB Swings: 24, 21, 21= 66

  18. Connectivity Done

    Power
    1.) 155#, stayed light to work form. Pulls felt off
    2.) off 155#, 9 reps @ 130#

    Accessories
    1A.) 6(lol)/11/10
    1B.) UB

    Cond
    MUs – 26
    Shuttle – ~1250′
    KBS – 44

  19. 1 180
    2. 110×5, 130×5, 145×8
    1a. Strict freestanding parallete HSPU 5,5,4
    B. Done(Strict)
    Conditioning
    Other

  20. Power:
    1.) 175, 190~75%
    2.) 110×5, 125×5, 140×6

    Acc:
    1a.) 5, 5, 6
    1b.) UB

    Conditioning:
    10, 700, 22
    6, 600, 17
    7, 600, 19
    Total: 23, 1900, 58

  21. Power:
    1.) 175, 190~75%
    2.) 110×5, 125×5, 140×6

    Acc:
    1a.) 5, 5, 6
    1b.) UB

    Conditioning:
    10, 700, 22
    6, 600, 17
    7, 600, 19
    Total: 23, 1900, 58

  22. Power
    1. 5 @ 135#
    2. Off 130# – 85/100/ 8@110#

    Accessory
    1a. 8/12/10
    1b. Yes – UB

    Conditioning
    MU: 7/6/6
    Shuttle Runs: 500’/600’/550′
    KB 24kg: 22/18/18

  24. Connectivity
    Done

    Power
    1) 50
    2) dnd

    Accessories
    1A) subbed 3XME push-ups 30-26-22
    1B) UB

    Conditioning
    Done

  29. 5rm snatch at 130#
    Strict press 85, 97.5, 110
    3×10 hspu
    3×10 kbs at 70#
    Had done t2b early on Tuesday so subbed kbs.

  30. 1) 155#

    2) 105×5, 125×5, 8×135

    1A) 1 arm shoulder press 35 lb db x15 each arm
    1B) completed

    Conditioning
    No clock so I did:
    10 strict pullups
    10 ring dips
    10 50′ sprints
    20 70 lb kb swing
    3 RFT
    P.S. Getting really excited about this. I never posted when I did TOW and don’t want Power to get the short shrift.

  31. Pwr Snatch: 95, 105, 115, 125, 130

    Strict Press: 95, 110, 125 x 3 reps

    Strict HSPU: 7, 7, 6

    T2B:
    12 ub + 3
    8 ub + 3 + 2 + 2
    5 ub + 4 + 3 + 3

  32. Bw=79.5
    •Pow Sn- {8} 5×50, 60 70
    •OHP- 5×38, 49; 10×50 (misload), 5×50
    Bb rev curl- 3x5x20

    Will so assistance & cond. tonight

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