141209

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With the 2014 American Open only four sleeps away, I thought I’d take the opportunity to lay out the schedule so you guys can follow your favorite Outlaw Barbell lifters from home. Here’s the actual session schedule, and I’ll go ahead and list everyone and their times below.

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Our women’s team has at least one lifter in every A session, with the exception of the 75+. Here’s the women’s team in order of session times (men coming tomorrow)…

Friday – 1:30PM: 58B – Candice Bellocchio. This is Candice’s first national meet, and she played college basketball with OBB teammate, Nicole Capurso, at Hofstra.

Friday – 3:30PM: 48A – Ricklynn Long. Riki is our first 48kg lifter, and is the better half of Team Outlaw athlete, Daniel Tyminski. Oh, btw, she’s also trying to make them what may be the first national podium/games athlete couple.

Friday – 5:30PM: 53A – Shantai Dickerson. Yes, this is a big one. She totaled 170kg as a 58kg at Nationals, and has been improving, while dropping a weight class, ever since. An international team should be in play.

Saturday – 11:30AM: 58A – Jessica Schulz. Jessica, who finished tied for 4th in the North Central region last May, will be making her first appearance as a 58, but is coming off a new meet PR total last month.

Saturday – 11:30AM: 58A – Cait Lucas. This will also be Cait’s first meet as a 58. She may have some of the prettiest technique of the entire meet, and angels have been heard singing when she snatches.

Saturday – 1:30PM: 63A – Nicole Capurso. To say that Nicole has gotten better since the last AO is a fairly gigantic understatement. 22kg on her total, and a legit shot to reach the podium should show how far she’s come.

Saturday – 4:00PM: 69A – National Champion, Cassidy Duffield. The Queen has added 10kg to her total since her win at Nationals, and will be looking to qualify for an international team on the AO platform.

Sunday – 11:00AM: 75A – Laura Schatz. The team title could be riding squarely on the shoulders of OBB’s ginger windsock. Good news is Laura is one of the most laid back people on earth, and she’s made for the job.

WOD 141209:

BBG

1) 5X1 High Pull (from floor) + Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat – from the floor) @ 85% (of max Clean) – rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for time of:

30′ HS Walk
12 Thrusters 115/75#
9 Hang Power Snatches 115/75#

29 thoughts on “141209”

  1. Has anyone received their OBB gear? It’s been 4+ weeks…are these going to be like the camp shirts?

      • It’s bizarre that they keep posting pictures on FB and Instagram that everyones stuff is shipping out yet nobody has received anything they ordered.

        • I don’t think its bizarre that certain people got them. More than likely, they received them at Outlaw CF, and those that traveled down there for AO camps or training camps received them sooner than others. I’m not that worried that I won’t get mine…just sucks to have to wait 3+ weeks after pre-orders ended to get the clothes. It’s one of those catch 22’s where you want the gear to wear it, and get angry at the company you’re wanting to wear lol

  2. Decided to train in the AM. Everything feels super fucking heavy. Hats off to you Shawn for training at 5am

    BBG
    1.) 200#, +10#
    2.) 280#, +10# this is 96% of my 1RM C+J

    BBC
    1.) @ 255#, literally felt like a million pounds off the floor. 3/3/2

    Strength
    1a.) up to 300# x 3 sets
    1b.) up to 225#, Push Press is prob my weakest lift

    Cond
    Later…. Maybe

  4. BBG
    1) 165, 175, 185, 195f, 190 (+5)
    2) 225, 235, 245, 260f jerk, 260 (+5)
    BBC
    Done @ 240
    3, 2, 3
    (+3 reps from last week) ~ felt way stronger pulling this week, still heavy as shit to stand with though.
    Strength and conditioning later

    • Strength
      1) 295, 305, 315, 315, 315
      2) 200, 205, 215, 225, 230(+10) from last week, felt easy too
      Conditioning
      16:43 Rx
      Not my cup of tea this one. My puny shoulders couldn’t handle this wod, think I used all my mojo on the shoulder press. Almost got all the HS walks UB though, fell the last round. Definitely improving on the HS walks lately.

  5. 31/M/175#/NorthEast
    IG: goalie858

    BBG:
    1)155/165/175/(185#x2)
    2)205/225/240/(250xxo)/250#(oox) (-15#)

    BB CYCLING:
    @240 1/2/1…. DEATH!!!

    STRENGTH:
    1a)315/325/335#x3
    1b)DND

    COND:
    DND

    Shoulders and arms are blown out (like verge of injury vs. sore) from the volume and the tipping point were the dips and C2B metcon yesterday. Could barely push press 185# once so I had to chalk it up and rest. I feel so defeated but I have been pushing myself lately and its better live to fight another day

  8. BBG:
    1) can’t do
    2) 165, 185, 195, 205(miss), 205#(miss)…legs wrecked from yesterday for some reason

    BBC: 1/1/1. Ugh.

    Strength:
    1a) 250#
    1b) 160, 160, 160, 165, 165#

    Conditioning: 10:17. Should have done out and back on the HSW to save some time running across the gym. Oh well.

  9. Michael, want to know what’s better than 5am weightlifting?… 5am weightlifting when sore 😉

    BBG:
    1. Up to 100kg
    2. Up to 120kg

    BBC:
    Just did doubles at 120kg weak

    Strength:
    1a. 150kg
    1b. Up to 112kg fail

    Conditioning:
    11:22

  10. BBG
    1) 160
    2) 255
    BBC
    2-2-2 @ 220
    Strength
    1a) 310
    1b) up to 200
    Cond
    13:28
    * in the middle of my annual no SWEETS left untouched phase. My body is starting to feel the effects of it. Feeling very sluggish the last week or so. I need an intervention!

  11. Am- box wod
    Pm- bbg
    snatches 190
    Cj- 245
    Strength- tmro
    My pulls and presses need more work than my squatting and benching

  12. BBG

    High pull + power pod snatch
    1.) 205
    2.) 225
    3.) 235
    4.) 240
    5.) 260f

    Power pos clean + front squat + jerk
    1.) 255
    2.) 265
    3.) 285
    4.) 295
    5.) 310 failed the jerk

    BBC @260lbs
    1.) 3
    2.) 2
    3.) 3

    Push Press w/3 sec pause
    1.) 185
    2.) 225
    3.) 235
    4.) 245
    5.) 265

    Conditioning

    15:23

  13. BBG:
    1) 205f – 205 – 215f – 215 – 225
    2) 225 – 245 – 265 -280f – 280

    BBC:
    3-2-2 @ 250

    Strength:
    1a) 325 – 325 – 335 – 335 – 345
    1b) 205 – 215 – 225 – 235 – 245

    Conditioning:
    11:30 (3 rounds — shoulders smoked, HSW terrible)

  15. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1 – Any else traps/neck/shoulders blown up?

    Sn: 150/160/170/180/190#; +5# PR
    Cln: 190/200/210/220/230#; same as last week but felt easy

    UB Clns: 3/3/3 – 4 more reps than last week – 220# off of 260#

    Cln Pulls: 305#
    PP: 185/190/195/200/205#

    Conditioning: Only had time for 3 rounds
    10:44 Rx

  16. 32/f/137/@winetoweights

    BBG
    1) 75#, 80#, 85#, 90#, 95# (+5#, PR for complex)
    2) 85#, 95#, 105#, 115#, 120# (+10#, PR for complex)

    BB Cycling
    110# x 2, 3, 4

    Strength
    1a) DND – subbed muscle-up progression work – I want this by Christmas, please, Santa.
    1b) 85#, 95#, 100#, 105#, 110#x1 (+1 rep at 5# higher)

    Conditioning
    DND – subbed partner competition WOD (for this weekend); 12 minute AMRAP thruster/burpee box jump: 10 each, 15 each, 20, 25. Got through 20s. Shoulders and quads Smoked!!!

    In other news, the past three months of OLW have contributed greatly to my increasing traps (love the cycle of getting JACKED!), and I received a million compliments at my work holiday party on my arms/shoulders.. ;D http://instagram.com/p/wUTDq6jdlf/

  17. M/48/155
    Connectivity: pike stretch, ME L-sit on rings (20-20-25), 30degree HS – done
    SN High pull + hang snatch from power – 160 +5
    Hang clean from power + FS + jerk – 190 +5
    Push press + 3s hold OH, 172, -3
    pause Clean pull – 245

    Conditioning: 14:51. 1st round rx, then I realized that if I continued Rx, it would be a 25min bloodbath. So I scaled the remaining 4 rounds to 95lbs. Even then, I had to break up the thrusters and the hang power snatches in to 2 sets for most of the rounds. HS walks are easy though.

  18. BBG
    1) 130 (-5 from last week, but sorted out what was wrong from yesterday)
    2) 175 (+5)

    BBC
    155-5,4,4 (-1 rep from last week)

    Strength
    1a) 160 – 200 increasing by 10# (+5)
    1b) 135,145×2,155×2

    Conditioning
    19:53

  19. M/29/153/California Region
    BBG
    1. 135-145-155-165(f)-165(f)
    2. DND

    BBC
    185: 7-4-5

    Strength
    1a.DND
    1b.145-155-165-174-185(1)

    Conditioning
    15:50Rx

  20. BBG
    1. 125
    2. 180

    BBC
    3/4/1 -> done at 155 – this was a challenge today for some reason.

    Strength
    1a. 175
    1b. up to 130 – push presses are my WORST lift. I tend to push jerk everything

    Conditioning
    did 3 rounds in 8:30.
    So tired today….I guess Saturdays competition is still lingering.

  21. M / 28 / 180#
    Staying off anything overhead/pull ups until this shoulder thing is better…

    BBG –
    1 – 4×3-4 Snatch Pulls + Power snatch
    2 – Up to 120, No jerk

    BBC – done at 110 – this was fucked! 2/2/3. First two i missed in the bottom

    Strength
    1a – Done up to 160, feeling good here
    1b – Skip

    Cond.
    5 Rounds
    30 Dbl Unders
    12 DB FS (55#)
    15 KB Swing (2 pd)

    12 ish minutes

    MFS – 3/5/3

  22. BBG:
    1.) 135/145/150/155F/155F (missed catch barely)
    2.) 155/185/205/215/225F

    Conditioning:
    12:47 with 9 thrusters and 5 hang snatches each round

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