141027

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This week we’ll be starting the 3rd wave of our BB Cycling off-season template. They’ll be three squat days per week (Mon, Wed, Sat), along with two pulling accessory days (Tues, Fri). There will also be additional strength work, especially focused on a phase of upper body hypertrophy. The first eight weeks have laid the groundwork for the next eight weeks. Now that we’re through the adaptation phase there’s only one thing left to do – get jacked.

I just puked in my mouth after writing that.

Should have pre-order info up tomorrow for the Nike OBB gear, along with a few new items to announce. Also, yes – there’s a full women’s line as well…

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Outlaw Barbell 69kg lifter, Jake Dickerson, put on a clinic in pacing and patience over the weekend, with this 110kg/242# meet PR Snatch.

WOD 141027:

BBG

7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Strength

1a) 4X5 Front Squats – work to a 5rm, rest 2:00

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 – women 5)
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

30 thoughts on “141027”

  1. M/36/175/Asia (5250′)

    BBG: 155 miss/155/160/165/170 miss/170/175 (I suck at blocks)

    Cycling:
    1) 145/155 singles/145
    2) 4×155 (caught the 5th, but couldn’t stand it up)

    Strength:
    1a) 190/225/235/245
    1b) tempos are rough, only got 3 per round at tempo pace

    Cond:
    nope, needed food!

    M/F/S: 5/8/3

    #TheOutlawWayAfghanistan

  2. M/31/182(fat)

    Snatches: 135, 155, 165f, 165, 175, 185f, 190. Love the blockage.

    Strength
    FS: 185, 205, 235, 245
    Ring Dips: 8, 8, 5+3, 6+2

    • 3RM power position snatch: 145, 155, 175

      2@155 back LOCKED bad. Probably all them deads from the comp Friday

      CND
      Joke. 2 rounds to a 12′ target, then only muscle ups for a total of 27(4 MU til the 6th minute, then 3, dnf)

      Hands, but most importantly, the dip was nearly impossible rather quickly. Whenever I do MU and WB, the press goes fast. 12′ WB aka “jumping WB” didn’t help.

  3. BBG:
    1. 50kg 62kg 70kg 80kg 90kg 97kg 103kg miss

    BBC:
    1. 92kg 96kg 100kg
    2. 90kg x 3 felt off

    Strength:
    1. 275# 295# 315# 320# x 2 (got greedy)
    2. Done

    Conditioning:
    PM Session

  4. Woof first 5am training

    Bbg- 135×2, 155/175/185/195/205pr from blocks

    BB cycling
    1a – 135/155/175×2 just missed 3rd
    1b – 9 at 140
    Cond
    Tonight

  5. If anyone does all 20min on the conditioning I will mail them a cheese steak… 110 mu’s and 250 wb’s

  6. BBG: up to 155#…ugh

    BBC:
    1) 115, 135, 140#
    2) 6 reps at 126#

    Strength:
    1a) 145, 175, 195, 205#
    1b) done

    Conditioning: One. One legit Rx round then just an embarrassing AMRAP for the rest of the 10 min.

  7. BBG
    170 no blocks took these from pause @ knee
    BBC
    1) 150
    2) 6@135
    Strength
    1a) 265
    1b) done UB
    * body was sore from competing yesterday+shitty barbell & iron plates= not really pushing it to hard today.

  9. After a hiatus I’m back. I really think what distinguishes Outlaw from different kinds of programming is that you can actually develop strength and skill at the same time. The incorporated weightlifting is really what sets it apart.

    Nothing big compared to my strength numbers but here we go again…

    BBG
    1) 155
    BB Cycling
    1) 135lbs
    2) 120
    Strength

    1a) Worked to 265lb
    1b) Done

    Conditioning

    Completed the first EMOM as prescribed but then on the last 10 minutes my MUs continued to get harder. I think it’s partially due to my arms getting tired from using a 30# WB for the second time ever. Really good WOD though.

  10. BBG
    135, 145, 155, 165, 175~felt ugly, 175 miss, 180
    BBC
    1) 155, 165 x 2, 165
    2) 8 @ 150 ~ these felt awesome
    strength
    1) 235, 255, 265, 275
    2) 10# db ub, 15# db 6/2, 10# 6/2, 10# 4/2/2
    Conditioning
    5 min worth of the EMOM
    + 10 min amrap of 4 MU & 10 WB 12′
    6 rounds

  11. Had an in-house Throwdown for Barbell for Boobs. Took the WODs at 85-90% but still recovering

    2k Row to loosen up

    BBG
    1.) DND

    BBC
    1.) only up to 155#
    2.) a few reps at 135#

    Strength/Skill
    1a.) 225/245/265/285#, felt easy considering how trashed my legs felt
    1b.) done

    Cond
    DND

  13. BBG
    245#, missed 250#

    BB Cycling
    1) 210#
    2) 6

    Strength
    1a) 295-315-320-325
    1b) yes

    Conditioning 7 Rds
    Did 3 rds with 5 mu/15 WB 30#. Quit. Looked at my phone and realized I was doing it wrong. Started at 4:00 and did 3 more rds.

  14. Ran a 10k yesterday which was pretty harsh on my body after a really tough team WOD for me on Saturday; still pretty sore and lifting wasn’t loosening anything up so wouldn’t rank this a getting jacked-feeling kind of day. Usually push through the whiny-ness, but want to save something for the rest of the week. Hoping to bring it tomorrow!

    BBG
    65# warmup sets, 70#, 75#, 80#, 85#, 90#F, 90#, 95#F

    BB Cycling
    1) 65#, 75#, 80#
    2) 75#x1F, 75#x3

    Strength
    1a) 95#, 100#, 105#, 110#
    1b) Did strict dips skill work since unable to do; did 3s negatives. Only got 4, 4, 1, 2; 3×3 strict pull-ups

    Conditioning
    DND: Body needed to rest.

  15. BBG: Competed this weekend, so did what I could
    1. Up to 205
    BB Cycling
    1) 3X3 UB Hang Snatches (full) from the Power Position – 185
    2) 5/185
    Strength
    1a) 4X5 Front Squats – work to a 5rm, rest 2:00 – up to 315, not pr stopped
    1b) dnd

    Conditioning: EMOM for 10:00-stayed on pace for the 10, then stayed at same rep scheme 4/10 for 4 rds. couple rounds of 8 on wall balls; first time really training w/30lb

    4 Muscle-Ups
    10 Wall Balls 30lb

  16. BBG:
    1) Up to 215

    BBC:
    1) 165 – 185 – 205(1)
    2) 6 x 165

    Strength:
    1a) 235 – 255 – 275 – 285(3)
    1b) 8 – 8 – 6/2 – 5/2/1

    Conditioning:
    EMOM4: Rx – Rx – 2/10 – 2/10
    AMRAP6: 2 + 3

  17. BBG
    165
    BBC
    135 then 125×6
    Stength
    205
    done
    Cond
    did 4mu and 10 wall balls every 2:00 for 20:00

  18. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    Sn: 140/150/160/170/180/190/200F

    3RM Power Pos.: 145/165/175#
    ME UB TnG; 160# for 6

    FS: 185/215/245/260#
    Dips: 2x4x4

    Conditioning: decided beforehand any round I didn’t get to 4 MUs in 0:30, I would scrap that minute, and reduce the MUs by 1 going forward…repeat for 3’s, etc
    2 rds @ 4 MUs
    1 failed round
    1 rd @ 3 MUs
    1 failed round
    3 rds @ 2 MUs
    2 rds @ 1 MU

  19. BBG)
    Worked up to 165#

    BBC)
    135, 145, 155, 140×8

    Strength)
    Front Squat: 175, 225, 245, 255 (5 rep PR)
    Dips: Done

    Cond)
    Did the 10 minute emom Rx, failed minute 5 and 7, completed the other 8 minutes.

  20. BBG
    Up to 125#

    BBC
    Up to 110#
    10 reps at 100#

    Strength
    1a. up to 200 – those pause FS are working!!
    1b. Done

    Conditioning
    Subbed MU with C2B – need to practice them
    Got to minute 13 – 20# wall balls suck – all done UB

  22. M/170/30

    BBG: 155,miss,165,175,miss,185,miss

    1)155,miss,155; 155×3; 155×3
    2)165×2 (accetentally did 90% of 1RM)

    1a) 4×5 @165
    1b) 4×8

    Str: completed 5 rounds within 10min

  23. just a little clarification, when we say 7×1 snatch from blocks, is it 7 working sets or 7 sets to work up to a max for the day?

  24. 31/M/174#/Northeast
    FB: https://www.facebook.com/goalie858
    IG: @goalie858

    Better late then never… catching up from my vacation!

    BBG:
    135/145/155/165/(175)/175/180#

    BB CYCLING:
    1)135/155/165#
    2)8@150#

    STRENGTH:
    1a)205/225/245/255#
    1b)all UB…will look to add 1 or 2 next round

    COND:
    HAHAHAHAHAHAHAHAHAHAHAHAHA

    2 full rounds then just did MU’s in 3rd round. Just worked MU’s EMOM after till 10 min.

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