141223

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We are incredibly pleased to announce that Dave Fleming – yes, as in the father/coach of 2014 American Open Champion, and #1 ranked US lifter, Jared Fleming – will be taking over the programming of Outlaw Barbell. I don’t think it’s necessary to introduce Dave, but if you don’t know who he is – he built Jared into a now three time American Open Champion, World Team member, and the number one ranked American lifter (Sinclair) at the close of 2014. Dave will also be co-coaching the Outlaw Barbell team with me (and Jared), which is a pretty big coup for us consider he has been a multiple time World Team coach.

Also… He writes program on a piece of paper, with a pencil, at a wood table, while wearing a plaid flannel shirt.

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WOD 141223:

Testing Week – Day 2

BBG

1) Hang Clean (from power position): 5 attempts to work to a max single.

2) Jerk (from blocks): 5 attempts to work to a max single.

Strength/Skill

1) 3 attempts at a Max Distance UB HS Walk – rest as needed between attempts

2) Bench Press: work to a 3RM – warm up and rest as necessary

Conditioning

1) 2:00 ME Double-Unders

Rest as needed.

2) 2:00 ME Legless Rope Climbs

Rest as needed.

3) 150 Burpees for time

55 thoughts on “141223”

  2. Excited to see the new programming…..No diss to you Rudy, gotten stronger than with any other program so far!

  3. South east/female /24

    Pp clean 180# 185# 195# 200# 210#f (200 is current pr from ground)
    Jerk from blocks 175# 185# 195# 205#f 205# (+10 lb pr)
    First werk back from shoulder injury…. Still be careful so fix not do skill work.

    2min me dubs- 163

    2min me leg jess rope climbs- 3

    150 burpees for time – 11:13 (ha! I’m better at heavy shit) it was hip failure more then anything.

  4. BBG
    Hang Clean: 235 (20# PR); caught 245 but couldn’t stand up
    Jerk: 255 (25# PR)

    Conditioning
    DUs: 115
    Burpees: 15:11

    HS Walk, Bench & Rope Climbs tomorrow

  5. BBG
    1. 225#
    2. 205# – it’s all squat jerk from here on out
    S/S
    1. 10ft – I suck at this
    2. 195#
    C
    1. 120 reps
    2. Later
    3. Later

  6. Bbg: 1. Clean: 275#, just missed 285
    2. Jerk: 325 (10+ pr) got 335 jerk too but didn’t show control at the top of the recovery long enough to truly count it

    Strength\ skill: 1. Couldn’t hs walk because of space limitations. Will test tomorrow

    2. 3 Rep bench: 245#

    Conditioning:
    1. 167 double unders
    2. 9 legless rope climbs
    3. 8:48 (felt slooooow)

    • Look at this guy coming out of nowhere posting some solid numbers! Where have you been my whole life Richard?!

    • Shawn – He’s been a long time follower/lurker. Rich was at the same Outlaw Camp I was at in Dublin, OH. Really strong and talented. Glad to see you back to following/posting Rich.

      • Haha hey guys!
        I’ve been following outlaw since day 1. I’m just terrible at posting. Also, I’ve been rehabbing a bad ankle sprain & knee injury (Popliteus) so I had to take about 4 months away from truly following the site but I’m back almost 100% & as always loving the program!

  7. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/1/1

    Cln: 245#; -15# below full clean PR and PR from this position
    Jerk: 265#; +5# PR…was NOT expecting this, as my jerk felt as though it was regressing over the past 8 weeks

    HS Walk: 43’/65’/75′; +15′ PR
    Bench Press: 250#; ties PR for 3RM; got 2 reps at 255#

    Conditioning:
    DUs: 181 – did 139 UB (which is a PR), then muggled my way through the remainder
    LRC: 4 – I think the box I am visiting has ropes higher than 15’…
    150 Burpees: 10:42; felt controlled and comfortable most of the way through; last time we did this on 130613 I got 13:24…secksi

  8. Cond: 153 doubles- 5min rest- 4 leg less-5min rest- 10:43 just kept moving.. Last recorded time was 13:27 on 12/25/12.

  9. Clean (from power pos) – 275# (failed 285 twice)

    Jerk – 260 (failed 265 twice)

    Handstand walks – 17.3ft / 47.75ft (PR) / 28.5ft

    3rm Bench – 205# (did 225 for 2 and didn’t try it for 3rd)

    Conditioning
    2:00 DUs – 93 (couldn’t stop tripping)

    2:00 Legless rope climb – 13ft up for 1, then 11ft up the 2nd time

    150 burpees – 10:07

  10. BBG
    1) 235 missed 255 x3
    2) DND nursing a neck strain past few days and it hurt alot catching these overhead in warm up so skipped
    Strength/Skill
    1) 110′ on second attempt
    2) 220
    Cond
    1) 181
    2 min rest
    2) 6
    2 min rest
    3) 9:26

  11. BBG:
    1. 125kg just wasn’t getting under 130kg today but somehow snatched 115kg yesterday from power position
    2. 138kg

    Strength:
    1. My facility is only about 90′ feet long but did some aerobic stuff with UB HS Walks at 50′ yesterday so skipped this
    2. 275# which I think my all time max for 1RM was 290ish so I’m super excited about this

    Conditioning:
    156
    8
    8:46
    fuck

  12. 1) 290 clean 15#pr
    2) 295 jerk, felt slow. 15# under max. Womp womp womp

    3) 255 bench, strained chest on last rep, felt light.

    4) 100′ on 1 attempt max walk, ran out of gym space.
    Conditioning.
    1) 213 doubles
    2) 4, only did one min due to new pet strain!!!
    Cond
    3) 9:12

  13. 29/170#/M/central east

    1)245 #10 pr
    2)245

    HS walk: 7’ashamed to say pr. Terrible at this.
    Bench 3rm: 255 #10 pr for my one rep.

    1) 147 (93 UB)
    2) 7 (12′ rope)
    3) 12:22 most fun I’ve had this week.

  14. BBG
    1) 260#, tie from the complex. Couldn’t quite get 265# on my chest to stand it up.
    2) 270#(-5), got 275 over my head like 100 times, just couldn’t recover with it.
    Strength/skill
    1) 28′, 44′, 56′
    2) 280#, felt like I had more in the tank but my wrist and pec weren’t bothering me so I stopped
    Conditioning later

  16. BBG
    1)255 +(10)
    2) 260 ties PR from Rack
    S/S
    1) 40/34/18 Yards
    2) 225×3
    Conditioning
    1) 167 / 100 ub
    2) 4.75
    3) 9:57

  17. BBG
    1) 295, felt good probably should’ve went a little heavier.
    2)285 (-10) just wasn’t feeling these today
    Str/skill
    1. 42,48,46. Def getting better at these and probably could have went further on the second one.
    2. 260

  18. BBG
    1) 205 (+5)
    2) 200 ties PR.. I hate jerks

    Skipped Bench, chest and shoulders sore as hell from dips.

    Conditioning
    1) 152 DU’s (83 UB pr)
    Then jumped in with class for 12 days of Christmas workout

  19. -H. clean: 80kg (failed On 85)
    -Jerk from rack (nOt enough blOcks):85kg
    -h.s walks (still struggling with these): 3 steps
    -bench press: 70kg
    COnd:
    -du’s: 105
    -legless rOpe climbs(3m high): 8
    -burpees: dnd ran out of time, will try fit it in later in week.

  20. BBG
    1)225(-10), 245f
    2) making this up tomorrow

    Strength
    1) 100’/103’/35′ — pretty pumped about this, did it UB but had to turn around and walk back 50ft. Curious how far I can walk straight.

    Cond
    184
    4
    9:23(8:34 last time)

  22. BBG
    1) 230 PR
    2) 185 – my CJ max is 252, for some reason I cannot jerk when I do not clean the weight first

    Strength
    1) Could not do. I only have about 8ft in my garage and outside it was wet and muddy
    2) 195# – my shoulders always hurt when I do bench

    Conditioning
    1) 198 reps – i tried to go unbroken but hit my foot at 162. I stayed relaxed throughout the 2 min and did not feel tired once i was done

    2) 4 reps – I suck at these when they are for time

    3) 8:09 – a :01 second PR!!! – I’m pretty good at burps

  23. BBG
    1.) 315#, +35 from PP. +10 from any position
    2.) 285#, +10 from rack. Just barely missed 300#. I suck at Jerks compared to my Clean

    Strength/a Skill
    1.) making up tomorrow
    2.) 260#, failed 3rd at 270#

    Cond
    Later

  24. BBG: 1) 250
    2) 265
    Strength: 260
    Conditioning: short on time so went into DU right away and only got 86. No time for the other two.

  25. 1) 215
    2) 215 missed 230 and 225 (previous PR)

    1) 28, 30, 31
    2) 175 -5 haven’t felt strong in about a month

    1) 110
    2) 5 these got hard quick.
    3) 9:57

  26. BBG:
    Hang Clean (power position)- 205, 225, 245, 265, 285(f)
    Jerk (from blocks)- 225, 245, 265, 285(fx2)
    S/S:
    Handstand Walk- 14′, 22′, 15′ (measurements are approximate)
    3RM Bench Press- 185, 205, 225, 245(f)
    Conditioning:
    Double Unders: 102
    Rope Climbs: Don’t have a rope available 🙁
    Burpees: 9:49 (Fuck that noise)

  27. 2 full months following outlaw now.

    4 PRs in last 3 days.

    3RM FS 235#
    1RM FS 275#
    Power position SN 185#
    Jerk 275#

    Program is working!

  28. BBG
    1) 325
    2) 315

    Strength/Skill
    1) 100′ (Max distance in gym without turn)
    2) 255

    Cond.
    1) 170
    2) 6
    3) 9:50

  29. BBG
    235#
    210#
    Strength/skill
    3×1:00 handstand holds(no room in garage for hand stand walks)
    210#
    Cond
    47 DUs
    9×4 Tarzan pull-ups
    12:06

  31. BBG:
    1) 280
    2) 330

    Strength/Skill:
    1) 20′ – 30′ (PR tie) – 33′ (PR)
    2) Had to stop at 225 (tweaked back of shoulder doing Elizabeth yesterday; this made it hurt)

    Conditioning:
    1) 175
    2) 1 to 20′, stopped by shoulder
    3) 50 in 2:42, stopped by shoulder

  32. BBG:
    1) 205#
    2) 230# (-20…ugh. Not used to jerking heavy because my clean is 25# less than my jerk)

    Strength/Skill
    1) 104′ trying to take it easy on the wrist
    2) 195#

    Conditioning:
    1) 185. Kept tripping on shoe lace. Stupid mistake
    2) 2
    3) 9:35

  33. BBG

    Power Position Clean

    285, 300, 315, 325, 335

    No misses

    Jerk from the blocks

    300, 315, 325, 335, 345

    Epic miss at 360lbs rushed my recovery and failed

    Strength

    Bench Press

    280lbs

    Conditioning

    157 DU
    5 ripe climbs
    12:13 (I suck)

    Need to be more consistent with my post and also post earlier in the day.

  34. Hhc 355
    Jerk 335 missed 355 and 365. Locked both out but footing off or I leaned to the side. Mobility needs work. Far from my reg jerk weight
    Bench 335 went for 350 but only got 2
    Du did 140-150 ish. Hit 107 in the first min and then couldn’t strong them together. Kept hitting 8s after that
    Rope 6. First 4 easy thought I would double it but my hands locked up and couldn’t let go of rope. Half way up.
    Hswalk all 3 around 50′ off in these today
    150 burpees. 12:00 flat. Reallyhate burpees they alway destroy me. Didn’t pace good. A bunch of going and stopping. Did last 30 in 1:05

  35. 32/f/135/@winetoweights

    BBG
    1) 115#, 120#, 125#, 130#, 135#F (5# over my current 1RM from the ground; got under the weight and stood up above parallel before knees did their thing and caved in.. (http://instagram.com/p/w-LXXjDdvK/)

    2) 115#, 120#, 125F, 125F, 125F (-10# from max;still trying to figure out how I forgot how to jerk over the past two months..)

    Strength/Skill
    1) Never even attempted these; 3 steps 😉 PR! (http://instagram.com/p/w-Ruk6jdqD/)
    2) 65#, 75#, 85#, 95#, 100#x1 (+10# from prior 3RM)

    Conditioning
    1) 74
    2) DND
    3) 16:17 (which is about what I expected;10:00 test was 104).

  36. 32/f/135/@winetoweights

    BBG
    1) 115#, 120#, 125#, 130#, 135#F (5# over my current 1RM from the ground; got under the weight and stood up above parallel before knees did their thing and caved in.. (http://instagram.com/p/w-LXXjDdvK/)

    2) 115#, 120#, 125F, 125F, 125F (-10# from max;still trying to figure out how I forgot how to jerk over the past two months..)

    Strength/Skill
    1) Never even attempted these; 3 steps 😉 PR! (http://instagram.com/p/w-Ruk6jdqD/)
    2) 65#, 75#, 85#, 95#, 100#x1 (+10# from prior 3RM)

    Conditioning
    1) 74
    2) DND
    3) 16:17 (which is about what I expected;10:00 test was 104).

  37. BBG
    1)275 had more in the tank. saving the knees
    2)325. missed 330. didn’t have it today
    Strength
    1)90′
    2)315. hit 330×2 twice
    Cond
    1)167
    2)7
    3)9:28. was at 113 at 7:00 comfortably. huge improvement from Open Burpee WOD

  38. 1. 305 high hang
    2. Arm gave out. I’ll do it tomorrow
    3. Bench: 350
    4. 50 feet
    5. 149 DU
    2 leg less

  39. M/48/155
    Connectivity: HS hamstring stretch, tap swings, chin&toes HS, shoulder taps, hip taps
    Hang clean: 200 = +8PR
    Jerk: 235 =PR
    Bench pressx3: 175 = +20pr
    HS walk: 154. Used a 22ft course and had to do a pirouette in HS each time.
    DU: 145
    Legless rope climbs: 6 or 7. Lost track. First 2 were easy.
    Burpees: 9:14
    This was a looooong practice. Took me 2:45 to get everything done.

  40. BBG
    1) 185 (match PR from any position. PR for the position.)
    2) 185 (match PR)

    S/S
    1) 2 feet… I need a lot of work on this
    2) 175

    Conditioning
    1) 53 (struggled to get my rythm
    2) 5, 9′ rope from seated positiong
    3) 12:24 shoulders were smoked from bench press

  41. 31/M/175#/East Region
    IG: goalie858

    BBG:
    1) 225/245/265/(275)/(275#)
    2) 225/240/(255)/255/(265#)

    STRENGTH/SKILL:
    1a) 140/100/75
    1b)235#

    COND:
    Dubs: 170
    Rope climbs: 7
    Burpees: 9:34
    *about 5-7min rest between

  42. M/29/153/ California Region
    BBG
    1. 225
    2. DND

    Strength
    1a. DND
    1b. 225(235 for 2)
    Conditioning
    DU-179
    Rope climbs. DND
    Burpees-10:22(way to slow)

  43. BBG: shitty day; did not meet expectations
    1) 300, 315(f-2x)
    2) 285

    Strength/Skill
    1) 90′ w/turn
    2) 300, 315(f-on 2nd)

    Cond
    1) 162
    2 min rest
    2) 5
    4 min rest
    3) 9:20, sucks counting by yourself

  45. BBG:
    1) 198

    2)198 (weak today, C&J PR = 220)

    Strength:

    HS walk: 2 m. / 6 m. / 5m.

    Benchpress: 187 (3 RM)

    COND: DND

  46. hang clean 245lbs
    jerk 290lbs
    bench 280lbs
    HS walk: 27m, 27m
    wod1: 163
    wod2: 5times
    wod3: 7:55

  47. High Hang Clean- hit 110
    Jerk- hit 110, just missed 120
    HS Walk- only about 4′ or 5′, but way better than I’ve been historically
    Bench- 3×80 (bodyweight)
    DU’s- 83 I think
    50 burpees for time in 4:01 I believe, I’ll have to go back & check.

    I’ve been having to mix & match the timing because of the holiday, and my car also hasn’t been starting consistently, so it’s a pain in my butt right now

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