140425 - The Outlaw WayThe Outlaw Way

FAQ…

1) How long should these workouts take?

It depends. Once you get used to the program and streamlined, it should go faster. Depending on the day and workload, the work will take most people between 1.5-2.5 hours, not including warm-up. If you can, divide the work into two sessions per day.

2) I can’t complete the drop sets, or the 90% of Monday/Tuesday sets at the weight prescribed. What do I do?

Don’t freak out. If you are switching from exercise to Weightlifting, as some of you have already noticed, you are probably a different kind of sore and tired. Especially in the adaptation phase, days where you cannot complete the prescribed sets or reps will not be uncommon. If you are only missing one rep, or only fail on one set, you can rack the weight, take a brief rest, and finish out the set. If it is just one of those days and you are missing multiple reps, or on multiple sets, you should consider backing off the weight for the movement that day and using a weight you can complete the prescribed amount of reps at. But try to complete the reps as close to prescribed as possible.

WL:

1) Snatch from blocks (power position): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90%

2) Snatch: 5×3@90% of 3rm from Tuesday (non-T&G, reset quickly after drop)

Accessories:

1) 3-Stop Snatch Pull (2 count pause at each position): 5×3@90% of 3rm from Tuesday

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90%

22 thoughts on “140425”

What does “power position” mean? I’m assuming they’re not power snatches….

Chris on April 24, 2014 at 2:04 pm said:

I know this is probably a gigantic “it depends”, but for the “Work to a 3rm”, is there a general rule for the number of sets this should take?

Crabcakes N CrossFit on April 25, 2014 at 9:47 am said:

this isn’t crossfit, it’s weightlifting, but setting a clock for 20-30 min is useful. the amount of work we are doing seems like more than The Outlaw Way off-season (post-games) volume; right Chris & Jeff S.? And it takes like in the FAQ between 1 1/2-3 hours depending on the day. Go over time on the clock if you are feeling like you are writing barbell poetry and PRs are gonna fall, stop short if your lifts are dogshit that day. Number of sets will depend on your strength/skill/ability.
- Chris on April 25, 2014 at 12:53 pm said:
  
  Nothing to add, this is exactly the way I’m looking at it, too.

FAQ: do you have any links or build templates for jerk/pulling blocks? I can’t really do these 3rm sets with a squat stand.

Junkin on April 24, 2014 at 5:37 pm said:

Josh, I built mine using the build from end of three fitness (Google). HOWEVER, I suggest altering it to use 4×4’s across the entire top vs the 2×4 frame with some 2×4 supports. I broke one of my tops likely bc it had a very slight space and the support went. 4×4 across the top with a dbl plywood top should do it.
- Josh on April 24, 2014 at 8:15 pm said:
  
  Thanks!
Crabcakes N CrossFit on April 25, 2014 at 9:37 am said:

http://www.catalystathletics.com/articles/article.php?articleID=52

if you search somewhere on here didn’t Colm have a sweet pdf of jerk blocks too?

Are you splitting up WL one session, then Strength & Accessory?

Just double checking: the 5×3 Snatch at 90% is from the mid-hang, correct?

Kipping Bitch on April 24, 2014 at 9:09 pm said:

It’s 90% of the mid-hang, but perform these from the floor. It will state “mid-hang snatch” if they are to be performed from the mid-hang. Anytime only snatch is written, perform the snatch from the floor.
- Fadi B on April 25, 2014 at 8:25 am said:
  
  Thank you for clarifying this. I was about to do 90% from Tuesday’s 3RM Snatch.

WL
1) 175 – 190(oxo) — Drops: 165, 155
2) 165#

Accessories
1) 240#
2) 195# — Drops: 185, 175

WL
1.) 80 kg
2.) 85 kg
ACC
1.) 119 kg
2.) 92 kg

All Drops done

wl
1)210
2)210
acc
1)260
2)195
drops done for all required

WL (all in lbs):

Was feeling tight. Not sure if it was from the BP on Wednesday or I just did not warmup enough.

1) 150
2) Snatch: 5×3@110
My first rep with the snatch from the floor always feels like crap even with this light weight then I usually hit the second and third beautifully. Is this just a matter of technique that should resolve itself with time as I stick to the programming or should I just fix myself?

Accessories:
1) 265
2) 165
A year and a half ago I couldn’t overhead squat with a PVC pipe. Being able to OHS this weight, even if it’s not much relative to my raw strength still makes me proud.