We are a little over eight weeks out. Eight weeks from the beginning of a season that will most likely be very different than the last few. We made a concerted effort to have everyone as prepared as possible for the Open last year. This resulted in roughly 400 Outlaw followers qualifying for Regionals in 2014. Obviously that kind of volume is not possible this year, but it doesn’t mean we won’t try. While our off-season work certainly was partially for the addition of top-end strength, it was also designed (think Barbell Cycling) with a kind of sport specificity that should transfer well to high-rep/light weight, Open type workouts. And if the Open is different this year; if the addition of a scaled division means higher skill/heavier load, we believe we’ll be prepared for that also.
Yes, the programming on the site will change now. Our barbell work on most days will now be performed within some specific time constraints. The goal will be to continue to develop and maintain top-end strength, but to also use the clock to develop power endurance and overall conditioning. Much of our skill work will move to max effort/high intensity sets to assist with developing lactic threshold, and because we’ve found this to be the best way to grow endurance with most gymnastic/basic bodyweight movements without having to constantly do high rep workouts. Lastly, our conditioning work will move to more of an “Open style”, and feature some multiple effort days. This year we will also be adding a form of pre-fatigue efforts, to prepare for multiple attempts at Open workouts. Wednesday will have a conditioning piece that will have some of the same elements that Friday’s conditioning will have. Yes, in the past I’ve despised repeat workouts – this year is a completely different animal.
Time to work, kids.
We will also have multiple new Training Camp dates up this week. If anyone is interested in hosting, please email Info@TheOutlawWay.com.
Inspiration and Old Man Strength – congrats, Joe.
http://instagram.com/p/xKF82VML-R
WOD 141229:
BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heaviest possible, rest EXACTLY 60 seconds
1b) 4XME UB TTB – rest EXACTLY 60 seconds
Conditioning
Refer to 131223.
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14
Rest 1:00 after each round.
9′ or 10′ target for ladies WBs?
10′
AM Session
First time doing Connectivity as my warm up and I loved it. Sucked but loved it.
7min EMOM
Start at 50% of 235lbs Power Snatch
1.) 120lbs
2.) 125lbs
3.) 130lbs
4.) 135lbs
5.) 145lbs
6.) 155lbs
7.) 175lbs
*felt this one out I think I can go heavier but man it’s gonna suck like this did
How many reps each round in the sb+OHS strength? Unsure if 1 sb + 2 OHS or 3x(sb+2 OHS) or 3 sb + 2 OHS
3x(sb+2ohs) isn’t it…
4x sb + 2 OHS?
My understanding- there are 4 sets of 3 reps.
1 rep is 1 sn balance, followed by 2 oh sq.
so 1 set (of 3 reps) is: SB+2OHS, SB+2OHS, SB+2OHS. Then rack it & you rest the minute until the TtB’s
When a/b work is listed it should be done as a super set
So “Strength/Skill” would go:
1 Set of 1 Sn Balance + 2 OHS
Rest 60 seconds
1 Set of ME TTB
Repeated 4 times
With 60 seconds rest after TTB as well
I believe you are mistaken. I believe it’s the “4×3” that is confusing.
BBG
1) 105, 115, 125, 135, 145, 155, 165*(3/5)* within the minute, did the last 2 @ 165 a little over the time cap
Strength
1a) 155, 165, 170, 165
1b) 35, 25, 18, 15 (83 total)
OMG that sucked!
Conditioning later
SB+OH complex taken from the ground
Can be taken from the rack
*Also bad math on TTB, total was 93
Conditioning
TWT: 7:43
Couldn’t go UB the last 2 sets(11/9,12/8), WB & me don’t get along, shoulders die so quick.
BBG: 1RM =215- went 135-150 then -10 for last two rounds
Strength: 1a) 170
1b) 12,12,10,10
BBG: EMOM 7: 5 power snatch
77 / 82 / 88 / 93 / 99 / 104 / 110
Strength:
1a: 88 / 110 / 116 / 121
1b: 11/11/8/9 (tall slow body)
Cond: RX 17.10 (included 4 x 1 min rest)
All unbroke
BBG
1. 105-140#
S/S
1a. 95, 135, 135, 135#
1b. 15, 10, 11, 12 reps
Bbg: emom: 115 X 5 (50% of p snatch), 135, 155, 175, 185, 195, 205 X 2
Strength:
1a) 205, 215, 225×2. Really caught up to me on those 2 sets after t2b got my grip spicy. Fun!
1b) t2b: 1. 22 2. 21 3. 21 4. 23 (big improvement for me compared to last year this time. Thanks connectivity)
Conditioning after noon Class.
Also I did it as 4 sets of 3x 1 sb+ 2 ohs unbroken which I think is right? 1 sb+2 ohs +1 sb +2 ohs + 1 sb + 2 ohs = 1 set.
Conditioning: 10:29 including rest time
Each round:
1. 1:19
2. 1:20
3. 1:16
4. 1:11
5. 1:12
I think it was meant as only doing
SB + 2 OHS, but a bit confusing.
1 EMOM
-120
-130
-140
-160
-170
-180
-195
2a. 135, 145, 155, 185
2b. 10, 9, 9, 11
3. Clock messed up. But yeah… Took for ever
m/22/80.6
BBG: 5x 40, 50, 55, 60, 65, 70, 75
Str/Skill:
1a) 50, 60, 70, 75- legs feeling fairly jelly
1b) 5, 6, 7, 12 **Not UB, I can’t do UB TtB’s
Cond: did Platwe Jump Burpees (onto Pendlay 25kg bumper), and BB thrusters (45#’s)
2 rounds 3:34 total
1st 1:18, 2nd 1:16
The nI may have thought I was seeing Jesus and stopped there.
My excuse: I have no motor, and so it may be wise for me to ease myself into the conditioning. I don’t think it’ll take me long to get into Rx for TOW conditioning, but right now I don;t want to kill or burn out myself on the 1st week
God bless
HH
BBG:
1. 135# 145# 155# 165# 175# 185# 195#
*all T&G UB except 195# did singles
Strength:
1. 90kg 95kg 100kg 105kg (got light headed and dropped after OHS
Skill:
Did 4x 50 DU + ME TTB rest 1:00
20+12+13+13
Conditioning:
Later
5:46 TWT
1:08 fastest
1:11 slowest
BBG
95, 105, 115, 125 (barely hit it), 115 x 3 minutes
Strength
95, 105, 115, 125
15, 10, 12, 8 (60 seconds rest makes this quite difficult)
Conditioning
17:34
Did my best to keep each round around 2:00 – 2:30
Conditioning first
8:06 TWT
EMOM power snatch
Start – 115
End – 160 (5 UB)
Strength/Skill
1) 135 / 15T2B
2) 155 / 13
3) 170 / 14
4) 185 / 11
TWT -9:03 -cond
What does TWT means ?
Total working time….in this case subtract 5 mins off total time of workout.
Subtract 4 minutes, after the 5th round you’re done
BBG
105-115-135-145-155-165-170×3
Strength/Skill
1a) 165-185-205-215f had no grip after 100 t2b
1b) 40-30-30-25
Cond
1:16-1:15-1:24-1:25
TWT- 6:38
You must have pretty abs, fuck 100 ttb
After my diet the last month I figured I would have to do at least 100 in order to see one of my abs come back. Iam sure on Wednesday I will regret this!
are the emom power snatches meant to be t&g unbroken?
View it this way:
We’ve been practicing barbell cycling so if this is a weakness then I’d try to go T&G UB as long as possible. Also this is Open prep so in an open workout at lighter weights you’d most likely go T&G UB until you get winded and heavy.
I went T&G UB until the last minute bc my weakness is wanting to hold onto the bar
BBG: 85, 105, 115, 120, 125, 130(3) #
Strength/Skill:
1a) 135#
1b) 25, 20, 20, 10
felt wrecked after all that
Conditioning: 12:42 total time (about 9 seconds faster than last time and I’m pretty sure I did the 9ft target last time). Rounds were 1:37, 1:47, 1:47, 1:46, and 1:48. Couldn’t go unbroken after all the stuff beforehand
Returning from a back strain, fingers crossed it’s healed.
BBG:
1.) 125, 135, 145, 155, 165, 145×1, 145
Strength:
1a.) 195, 205, 215, 225f ~ did 1SB + 2OHS per set ~ 9 ohs’s per set seemed excessive but it looks like I’m alone.
1b.) 19, 23, 20, 21
Conditioning:
14:04 TWT (1:45/2:01/2:04/2:09/2:05)
*TWT = 10:04
PM Session
Strength
60s rest exactly on each
1a.) 205, 225, 235, 245
1b.) 15, 15, 12, 12
Conditioning
TWT
10:04
*my previous post all my power snatches were unbroken I assume it’s all to be TnG unbroken. Barbell cycling has done wonders I’m sticking to it.
Bb emom 95, 115 135 145 155 155 160 did not plan ahead in weight staging. Went ub till set 6
A 95 115 135 145
B 18 19 20 15
Cond 1203 – rests 803 work time
M/28/165
Bbg
105, 115, 125, 135, 145, 155, 165
Str/skill
1 a) 135, 125 for the rest (huge weakness so stayed light to nail the sets, which were still tough)
1 b) 40/15/15/15 fell off hard after first set.
First time super setting with exact rest in a long time, holy hell this was a welcome back.
Cond
Later if time allows
Cond
9:36TWT(8:10 last time)
Lack of conditioning the last two/three months I can feel. Glad to be back at it
Not feeling 100%. Very humbled by today’s training
BBG
1.) up to 165# on last minute. Singles on last minute. No misses
Strength/Skill
1a.) up to 165#. Done as 3x(1 Sn Balance + 2 OHS). Wanted to die
1b.) 25/16/15/14
Cond
9:34 TWT
BBG
88-110-132-143-150-150(3)-143#
Strength/Skill
1a) 135-145-145-155#
1b) 23-14-14-12
Conditioning
Total time of 15:06
Rounds at 1:55/2:40/2:06/2:10/2:15 – had a lot of no reps on the wall balls in the 2nd round; then I quit being a pussy
bbg
1)145-205 no misses, all tng
str/skl
1a)185,205,215,225
1b)30, 20, 18, 23
cond
later
BBG:
(in pounds) 115, 135, 155, 165, 170 (4/5), 155, 155
*I stuck the fifth rep at 170 but could not stay above parallel
S/S:
1a) 135, 155, 175, 195 *I may have done this wrong, I only did 1sb+2ohs each round
1b) 14, 12, 9, 9 (TTB hate me)
Conditioning:
9:24 TWT (Burpees and Wall Balls were UB)
Yeah, it’s 3 times through that complex for a set. 1sb + 2 ohs = 1 rep
As I started reading comments I was guessing I did do it wrong. Thanks!
31/M/175#/East Region
IG: goalie858
BBG:
105/110/115/125/135/145/155# more in the tank
STRENGTH/SKILL:
1a)155/165/175/(185)/185#
1b)27/21/20/20 (88)
COND:
1:20
1:28
1:40
1:44
1:41
TWT: 7:53
BBG)
95, 115, 135, 145, 145, 125, 125 failed second round of 145 (based off 180# power snatch)
Strength)
A) Complex: 125, 135, 155, 165 done as 3 SB then 2 OHS
B) TTB: 25, 24, 23, 22 felt good here with
135.145.155.160 for the rest- underestimated this.
155-165-175-185
17.19.16.17
Feeling like a fat ass after today
BBG:
125 – 135 – 145 – 155 – 165 – 175 – 185(2)
*T&G for first 6 sets; singles at 185.
**Sets 1-5 took 14s; set 6 took 19.
Strength/skill:
1a) 185 – 185 -195 – 200(2) **Last three sets shortened to 3x(1 SnB + 1 OHS)
1b) 10 – 10 – 6 – 8
Conditioning:
3 rounds in 4:49 TWT
Felt like one giant conditioning piece today, and it sucked…
Snatches 115-155
Couldve gone up to 165 but 155 was feeling sloppy
Snatch balance +ohs 165
T2b 30(+5pr)/13/14/11
Con-skipped 🙁
Felt out of breath and like I had already done a metcon after all those sets of resting EXACTLY 60seconds
M/29/155/California Region
BBG
1. 95-115-125-135-145-155-165(2)
Strength
1a. 135-155-165-185
2b. 27-23-19-19
Conditioning
TWT 12:27 (8:27 minus rest time) first 2 rounds WB were UB.
28/174/NorCal
IG: @realadamkubo
Been out for over 2 months with a shoulder injury feels good to be back!
BBG
WORKED UP TO 180 unsuccessfully at 3 reps. 175 successfully.
Strength
1a) 205-225-245-275(failed on last OHS
1b) 28-15-18-11
Conditioning
7:53 twt
32/f/136/@winetoweights
Considering switching to Outlaw Barbell…..
BBG
TOUGH! 55#, 60#, 65#, 70#, 70#, 70#, 70#
Strength/Skill
1a) Was still confused on what to do after reading what everyone else did; did 4×3 complexes (9 reps each round) 55#, 60#, 65#, 70#
1b) (Takes me a couple reps of kipping K2E to get going to string T2B)
5, 5, 5, 3
Conditioning
Le sigh.. wall balls always get the best of me 🙁
TWT: 14:28; fastest round 2:11 slowest 3:17
M/48/155/5’3
BBG: 95-105-115-125-135-135-135. Did touch and go for first 4 sets and singles for last 3 sets
1A: 135. Attempted 145 once, lost it, went back to 135.
1B: 40-25-20-20. I like ttb.
Conditioning: TWT: 10:10. First round unbroken. Rounds 2,3 & 5 were in 2 sets, round 4 in 3 sets. I am not fond of WB.
bbg
75,85,95,105,115,120(3),110
S/s
1a) 105,105,115,125 I did these wrong. Only did one rep of the complex
1b) 15,14,11,10
Conditioning
Litotes by time to 3 rounds. 6:11 twt. Had to rest between burpees and WB so WB would be UB.
BBG
Up to 125, 130×2
Strength/Skill
1a) up to 135
1b) 20, 15, 15, 12
Conditioning
11:51 total time (TWT 7:51) – 12 sec faster than last year
Power Snatch – All UB, T+G
95, 115, 120, 125, 130, 135, 140… Should have been more aggressive- Had more in the tank
Snatch Bal. (I bungled this one and did 3 SBs + 2 OHs per set)
95, 115, 125, 135
TTB
12, 10, 12, 13 – My grip ALWAYS goes before my core on these… So frustrating
Cond
10:50 TWT – All WBs UB
EMOM for 7:00-
5 Power Snatches* 125/135/145/155/165/175/185(3)
Strength/Skill
1a) 185/205/210/225
1b) 25/20/20/20
Conditioning: 5 rounds for total time of: (5:50). 1:08/1:09/1:10/1:12/1:12
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14
Rest 1:00 after each round.
BBG-
up to 205, finished at 185
Strength-
1a)up to 225
1b)20,13,14,25
Cond-
TWT- 7:13
BBG:
1.) 135-140-145-150-155-160-165# (too light)
Strength:
1a.) 205-215-225-230#
1b.) 20-20-17-20
Conditioning:
11:41