51 weeks ago Nicole Capurso lifted in her first national meet, the 2013 American Open. She went 2 for 6 and totaled 160kg with an iffy 70kg Power Snatch, and a 90kg Clean & Jerk at 63kg. Yesterday, in her final heavy session before the 2014 American Open, she went 5 for 6 and totaled 182kg with a beautiful 82kg/180# PR Snatch, and an easy 100kg/220# PR Clean & Jerk at 63kg. I have no idea what next weekend will hold, but the 22kg she’s added to her total is a testament to hard work and never letting the fact she’s not “built like a Weightlifter” hold her back.

Nicole Capurso – 82kg Snatch PR and 100kg Clean & Jerk PR (182kg total PR) @ 63kg:

My favorite example of “old man strength”, and hopefully Masters Worlds teammate, Jeb Simmons, lifted at his first ever meet yesterday. He totaled 240kg, including a 110kg/242# Snatch PR at 40 years-old and 94kg BW. His 240kg – remember, it was his first meet – qualified him for Worlds, and is the 6th highest total this year for his age/weight class. Pretty decent first meet.

Jeb Simmons – 110kg/242# Snatch PR:

WOD 141208:


1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.


1a) 4X3 Front Squats – work to a 3rm, rest 2:00

1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00


Compare to 121207.

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

37 thoughts on “141208

  1. Where is everyone? That’s easy. They don’t meet their “goals” and they blame the program… not their work ethic, not their nutrition, not their life choices outside the box, not their home coach… they blame the program and they move on to the “next best thing”… they think they can get something better elsewhere on a program that is run by someone else who programs for the top competitive exercisers in the world but what they don’t know is that that programmer is programming completely different shit for his top competitive exercisers than what they put on their free website programming. What Rudy programs for this top athletes is the same for what he programs for this blog with the exception to some aerobic capacity pieces twice a week or one extra rep here or there in a barbell lift.

    Ok ok maybe that’s only some of the reason. Other reasons being I know some guys who don’t post their scores on here but follow religiously and then others who think they need more “cardio” so they go to another site. Whatever makes them happy is cool. I’ve been on this program for 3+ years and still PR lifts and benchmarks while having a full time job and owning a box. Something works. Weird huh?

    5 am session
    1. Up to 101kg, missed 107kg a few times focusing on feet
    2. Up to 138kg

    1. 95kg x 3 – 98kg x 3 – 100kg x 4 no straps

    1. 275# 295# 315# 335# (+10#)
    2. PM session

    PM session

    • I agree, love the programming. I’m constantly putting more weight on the bar each week and moving faster on conditioning. And if I don’t, it’s usually because of a poor decision or lack of focus on my part. Just posing a question, that’s all.

    • +1
      This will mark my 3rd Open (when it comes around in Feb.) following Outlaw, and as a long time follower and poster, I second what Shawn says. 60lbs on my snatch and 35lbs on my c&j plus squat, deadlift, and benchmark PRs, also highest I’ve been in the open was during my time following Outlaw.
      So post the damn data you fuckers.

      • +1 3rd open this year. Religiously posted up until I went to fire academy about 4 months ago but should be back full time at the end of next week.

    • Cosign.

      Started following almost 3 years ago because I wanted to add to my oly lifts and squats. I’ve done that (+70 Snatch, +65C&J, +50 BS) and PR’d basically every conditioning and gymnastics benchmark repeatedly, all as a mid-30s, non-fitness, professional.

    • You all are the shit! Everyone needs to post no matter waft your numbers are!!

      6:55 TWT
      All rounds 1:43-1:47
      Compared to 2:04-2:07 two years ago

    • BBG

      Ended at 260lbs

      Clean and jerk
      Ended at 320lbs

      Hit 335lbs failed the jerk

      BBC snatch TnG at 205lbs

      1.) 4
      2.) 4
      3.) 4


      Front squat
      Ended at 315lbs


      Total Working time


      I have a added a conditioning piece myself in the am. This is by far the best program out their and as for conditioning I cant expect Rudy to give us everything free! He has gave us the keys it’s our job to drive the car and add the details to it.

    • Exact same sentiment as S. Rider. Full time job, own a box, help with family and still pr and improve my conditioning. Following for just over 2 yrs. It works

  2. BBG (from the hang b/c we are poor and dont have blocks)
    215 (10# PR)

    BB Cycling
    135: 3, 3, 4

    Worked with team
    Format was 8 minute AMRAP, 3 minute rest, chipper for time

  3. BBG
    1) 165, 185, 200f behind, 200, 210 (+5) from blocks
    2) 225, 235, 245, 255f jerk, 260
    Done @ 165#
    7, 4, 5
    Strength & Conditioning later

    • Strength
      1) 255, 285, 305(+5), 310 (1/3) half way up on the 2nd rep had to bail.
      2) 5 st tempo + (26, 24, 20, 22)
      TWT: 6:45
      This was probably one of the most deadly Conditioning pieces I’ve done in a long time. Felt like shitting and puking myself halfway through.

  4. BBG: 1) 215
    2) 245
    BbCycling: 175×3,3,3
    Strength: 1a) 250
    1b) 5,3,3,3
    Conditioning: 22:26 TWT – subbed AD for shuttle run. AD sets went (5,5,5), (5,5), (5) each round

  5. BBG
    1) 185 kept missing 200
    2) 260
    2-2-2 165
    1a) 280
    1b) 15-12-12-8
    1:44-1:42-1:48-1:49 TWT- 7:03

  6. BBG:
    1) still can’t do
    2) 205, 215, 225# for 3 and missed them all. Damn.

    BBC: can’t do

    1a) 205, 215, 220, 225# (1 rep)
    1b) 7/5/2/2

    Conditioning: 9:05 TWT (2:08, 2:12, 2:20, 2:25) jeez my legs were so done on the shuttle runs

  7. 31/M/175#/NorthEast
    IG: goalie858

    1) 165/175/185/200/205# (+5#)
    2) 215/230/245/265/(275# xx)

    @165# 2 (just F’ed up)/4/5

    1a)245/265/280 (+5#)/(290# oox)… The 2nd 290# rep literally took me 7-8 sec to stand it up so I knew I had nothing left but I still went down for the 3rd rep and it was a major yard sale. In the past I would have gave up on the 2nd rep and NO WAY I would have even attempted the 3rd. The body is not the only thing getting strong on this program.

    *REALLY wanted to do this all UB but arms were smoked from the ring dips so all PP was pretty much 10/5, but all C2B were UB.

    TWT: 8:22

    P.S. I know some people who follow but think their numbers aren’t “good enough” to post. Horseshit reason and I call them out on it all the time.

  8. Well said Shawn! Couldn’t have said it better myself. Been doing Outlaw since May 2012 and never looked back. In 2013 our team finished 63rd in the Open. In 2014 the same team not only made regionals but missed the games by 2 places and we all started together. We are coming!
    Rounds- 1 2 3 4 TWT
    2012 – 2:33 2:48 3:09 3:00 = 11:30
    2014 – 1:51 2:03 2:10 2:26 = 8:30

    Snatch – 225#
    C&J – 265#

    T&G SNATCH – 180# 7,6,4

    FS – 300#

  9. snatches 205
    cj 285
    it was like the light bulb turned on today and my body figured out the blocks. finally!
    snatches 180-7/5/2missed the 3rd one behind me and dumped it
    front squat 275/315/330/345
    dips 10/5/4/2
    con-modified it to fit it into doing it in class, still killer though

  10. Tough day…
    175 tie pr
    205 -10
    140 @ 3,3,3,4 -3 total reps
    Dips 6,5,5,4
    Squat hit 205, missed 215. Not sure what the eff is happening here. this is 10 less than last week, which was 10 less than the week before. In all I am down 40# here. It has to be the volume on the day. PR’d the back squat part last week.

    Cond – DND. Kicked the chalk bucket across the gym. Spent 20 mins cleaning it up. Went home.

  11. Cond at 11:00- 2:20/2:14/2:14/2:09 TWT 8:47

    BBG @ 4:30pm

    Clean and jerk-

  12. Little more beat up from the weekend comp than I thought

    BBG – from Hang (just above knee)
    1.) up to 205#, match from Hang
    2.) up to 275#, +15# from Hang

    1.) 4/3/3, really felt the comp here

    Strength/Skill – done on limited rest because time
    1a.) 275/295/305/315#, -15#. Felt really heavy
    1b.) +10 across, Strict


  13. 28/170#/5’9″/M/CenEast


    Sn: 150/160/170/180/190#; -5# from last week.
    C&J: 185/205/225/235/245F; -15# from last week.

    UB Sn: 160# 6/6/6 – much better than last week

    FS: Back was tweaked from the snatches, so I just did some pauses in the hole at light weight
    Dips: 5+10/10/10/10

    Conditioning: 7:47 TWT; C2B UB except R4; PP UB

  14. Block Sn- bar, 50, 60, 70, 80, 90, 95 (+5), 100 (+10)
    Block Cl- 70, 90, 100, 110, 120, 125 miss
    UB Snatches- 2x5x70, 6×70

    a) F Sq- 70, 90, 110, 120 (not hard really)
    b) Strict Ring Dips- 3×5, 1x10x

    Pistols (each leg –> C2B PU
    5 min AMRAP, ladder counting up:
    1, 2, 3, 4, 5, 6.

    Block snatch was on fire today, form wasn’t spectacular- bar was in front, but felt strong.
    Pistols felt good as well, never done them that well before

  15. Barbell won today…

    1) 205 – 215 -225f – 225 – 235f (-20)
    2) 185 – 235 – 255 – 275f – 275f (-30)

    2 – 2 – 2 @ 205

    1a) 275 – 295 – 315(2) – 325f (-20)
    1b) 5/6 – 5/3 – 5/3 – 5/3


    Only able to squeeze 3 rounds in before class started; shuttles ended up being 18m x 18m.


  16. M/22/161/NorCal
    1. 145,156,167,187(PR),198(f)
    2. 205,215,235,256(Clean PR lifetime, Jerk fail), 256(f)

    BBC: 151
    6,4(lost it behind),5 (5 extra singles not TandG but fast)

    FS: 205,225,245,255(2)
    RD: All 5 Tempo UB, + 9,8,7,7

    2:43, 2:47, 2:50, 2:46 TWT: 11:06RX+
    (Did all of the shuttle runs to 100m which killed my times I’m sure but did all of the C2B unbroken and 10 and 5s on the PP)

  17. M/48/155
    AM: Shoulder press x 5, 44kg -2kg
    Front squat x 3, 103 kg, +4kg

    Snatch from blocks, 160 +10
    Clean and jerk from blocs, 190 +5
    ME UB Snatch, 4,5,8
    Ring dips: 16-14-12-13
    Conditioning: not enough room for shuttle runs so did class wod of 5 rounds for time 5 HSPU, 10 bj 32inches, 15 jump squats. 6:49.
    Never thought 32inch box jumps would be easy for me at 48 years old and 5-4.
    I’ll keep posting my numbers. They are not that impressive, but they will improve with this programming.

  18. BBG
    1) 135
    2) 170, 180 (cleaned it twice, but no jerks)

    115-2,2,3 just could not get my mechanics right, missed behind once and forward a few times.

    1a) 140,160,180,200
    1b) 7,10,6,7

    only had time for two rounds
    5:29 TWT @ 75#

  19. Mfs – 7/8/2. Shoulder bothering me bad overhead. Normally wouldn’t post such a shitty day but I’m feeling the pressures from other #outlawbros thanks for keeping me on it
    1 – up to 90. Stopped there
    2 – 125 no jerk.
    Bbc – skip
    1a – 145×2. -2 kilos
    1b – skip
    WOD subbed ring rows and took weight off in p press.
    16:30 twt

    Let’s hope this thing turns around soon.

  20. Changed it up today: time/body fatigue

    Conditioning: 4 rounds for time (no rest): 14:02

    12 Wall Balls 20#
    15 C2B Pull-ups
    12 Wall Balls 20#
    15 Push Press @ 115/75#
    12 Lateral Burpees over Bar
    Crushed the tricets/upper body/lungs
    Rest 1:1
    Skill Work: 5 rds (not for time)-just steady/straight through unbroken
    3 MU’s
    6 HSPU’s
    10 Pistols
    25 Double-Unders

  21. M/29/153/California Region
    1.135-155-165-185-205(f)(full snatch, did not have any blocks)
    2. 165-185-205-225-255(f)(full cleans, did not have any block)


    1a. DND
    1b. 7-5-5-4

    sub’d 20 KB swings #53 instead of pulls ups. Working on a garage gym so no squat rack or pull up bar.
    Rd1. 2:31 (PP; 5-5-5)
    Rd2. 2:12 (PP went unbroken)
    Rd3. 2:09 (PP went unbroken)
    Rd4. 2:17 (PP went unbroken)

  22. BBG:
    Nursing a back strain from the weekend.
    1.) upto 235 then back was f’d. No ability to extend or hold tension on left middle lumbar. See you all next week:(

Comments are closed.