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.
Probably a dumb question, but will be doing full cleans and snatches in this cycle as well?
Yes.
I have been squatting with The Outlaw Way and am of course hesitant to stop. Tell me otherwise. My squat REALLY needs to improve.
You’re Squat will “REALLY” improve on this program.
Your*
Should we be doing Power and Outlaw Way at the same time or Just power.
Just Power!
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
Should we be doing both outlaw way and power or just power?
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
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
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
1) 160
2) 85-95-100×10
a) 9-9-8
b) done
c) bent over row makeup at 115
Cond did HR work.
Hmm, should be 110×10
Because everyone cares so much.
We do! Good job man
Power: 1) 155
2) 100×5, 115×5, 130×5
Acc: 1) 12, 11, 10
2) 15, 15, 15
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
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
1) 145
2) ME set @125 x 8
1a) 6,5,4
2b) done
Cond. 8,8,8
500′,600′,600′
19,17,16
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
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
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
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
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
1 180
2. 110×5, 130×5, 145×8
1a. Strict freestanding parallete HSPU 5,5,4
B. Done(Strict)
Conditioning
Other
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
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
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
Is there a power workout going up for tomorrow?
Connectivity
Done
Power
1) 50
2) dnd
Accessories
1A) subbed 3XME push-ups 30-26-22
1B) UB
Conditioning
Done
Is today (23rd) a rest day for power?
The post was up and disappeared. Sorry for the delay!
Hey john, no Power for Wednesday???
The post was up and disappeared. Sorry for the delay!
Is today a rest day for OP? Or is the post coming?
The post was up and disappeared. Sorry for the delay!
Is there gonna be a workout for today?
The post was up and disappeared. Sorry for the delay!
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.
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.
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
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