We are pleased to announce that 2013 105+ American Open Champion, Tom Sroka, will be joining the Outlaw Training Camp coaching staff, as the head WL coach for the remainder of the Science & Precision series camps. Tom has been a good friend of TOW during his time as a member of Team MDUSA, and when he decided to go out on his own we jumped at the opportunity to bring such an experienced coach/lifter on staff.
He was also the first lifter I ever saw Clean & Jerk 200kg/440# in person, and this was after FIVE misses on the Jerk…
We will have new dates up at the beginning of next week, and are extremely excited to welcome Tom to the 2015 camp staff.
WOD 150103:
BBG
1) Alternating EMOM for 14:00-
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set
10 Burpee Box Jumps 24/20″
2a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
2b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
3) For time:
150 Double-Unders
50 TTB
100 Double-Unders
25 Muscle-Ups
50 Double-Unders
4) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-
30:00 AMRAP of:
50′ HS Walk
35 KBS 24/16kg
20 Row for Cals
Is Jared still coaching?
BBG
1) 170-175-185-195-205-215-225
2a) off 290
2b) off 280
Cond
1) 11:00
2) 7rds + 27 kbs
* first 530am session in a while. Felt good despite the early rise. Iam an official t-ball coach now so my Saturday mornings are shot for about the next 12 years!
HSW UB
KBS 20/15
Rds were 3:40-3:50 would rest to the top of 4 minutes.
So basically two a days on Saturdays for the next 12 years for you. Good luck with that sir.
BBG: EMOM 14 min.
Hang squat clean:
132 / 143 / 143 / 143 / 143 / 143 / 143
Burpee box: all, (they nearly kill’d me)
STRENGTH:
2A) 5 rep jerks (split):
110 / 132 / 154 / 165 / 154 (all unbroke)
2B) rep halting clean pulls: 5 rep
110 / 132 / 154 / 165 / 154
Cond:
Today wad the day for the danish hero wod “rene”,
7 rounds:
400 m run
21 lunges
15 pullups
9 burpee.
Time: 29.35
AM
BBG
1) 165 / 175 / 180 / 185 / 190 /195 / 200- No misses All UB
2A) Off 270lbs
2B) Off 270 lbs
Conditioning
3) 16:04 Rx’d
3 Hour Break to teach class
Conditioning
4) 7 Rounds flat, all HS Walks UB
IG: shawnrider_cf
1. 185# 195# 205# 215#(fell on ass on 3rd) 215# 220# 230#
2a. Based off 150kg
2b. Based off 150kg
3. 11:29
4. Wore HR monitor and kept HR < 160 BPM and finished 6 + 10 KBS
Nice to see more names being approved to post like freaking Tyler Cox (MidAtlantic Regional athlete). It's about damn time. Rob Stacy, tell your coach to post…. or else!!!
M/24/239
IG: jporter43
After 2:30 in the box…. JESUS.
1: 225#, 235, 245, 250, 250, 250, 250
B. 10, 5, 5, 5, 5, 5, 5, 10
2: 175, 210, 245, 280, 245
B. Same.
3. 30 min AMRAP
5+ 40 feet.
Other wod later.
1) alternating emom14.
3UB hangcleans: 50-52,5-55-57,5-60f-60-62,5kg
2) a+b both based off 90kg.
All lifts made! Yay!
3) 25 HSPU instead of 25 MU. Time: 12:12.
4) amrap30: 6 rounds + 15 meters handstand walk + 15 KBS rx.
1) 70, 72.5, 80, 85, 90 95kg Last set were singles
2a/b) 69, 72.5, 85, 90, 85 Kg
3) 21 ish. Timed out at 20 min. Slow on MUs
4) 5 rds + 28 KBS
Alt EMOM
Start – 180
End – 225
Last BBJ set took 1:03
No strength sets
For time – 22:07
Aimed for no failed muscle ups. Mainly sets of 3. Tripped up a bunch in DUs. Tried not redlining at any point.
30min amrap – 5 rounds
Jesus Christ…
Central East Region
Age: 27
Weight: 201lbs
Height: 5’10”
14min EMOM
1.) 185
2.) 205
3.) 215
4.) 220
5.) 235
6.) 255
7.) 260
*very happy about my Burpee box jumps. To be so anerobic I made it
Strength
Jerk based off 345lbs x5
Halt Clean pull off 305lbs x5
Completed all. Was anyone else TnG on the jerks that’s what I chose to do.
Conditioning #1
22:09
Best my T2B ever felt butt holy shit balls I ripped my hand the worst I’ve ever ripped. I knew it was coming but I powered through it. DU were all good.
Conditioning #2
5 rounds I did what Shawn did with the heart rate monitor and it helps a lot.
I’m on them both also Shawn there are two of them and also a girl. I have feeling they’ll be posting soon!
Yeeees T&G on the jerks!
Vince/M/27/155
BBG
1) Alternating EMOM for 14:00-
95, 115, 125, 135- for remaining all unbroken except last set
10 Burpees 6″ target
2a)95, 105, 115, 135, 155
2b)105, 115, 135, 155, 165
3) For time: DND, subbed- 100 singles, AMRAP Pushups (3 rounds) and core work/mobility
(military, pushups help the standard)
EMOM 185.195.205.210.215.220.220
Last set I went 2+1 all others UB.
A.) off 320 75% missed one jerk.
B.) off 320
Cond- 19:36
Food food food
1) 185 – 195 – 205 – 215 – 225 – 235 – 245 (all UB; skipped the last two sets of BBJ)
2a) Off 335 (dropped each rep)
2b) Off 310
3) 8:20 — Stopped after 100 DUs; still can’t do MUs
4) 5 rounds in 30:41
1 – done all ub 185-195-195-200-205-205-215
2a done off 300. No misses and felt good
2b done off 320. Felt light but enjoyed that
3 – 10:14. Dropped ttb to 40 and mu to 20 to try and save shoulder
4 – no go today.
BBG
1) 175, 185, 195, 200, 205, 215, 225
-all UB
-bbj all within 30-40 sec range
2a) off 275# no misses, surprisingly taxing
2b) off 285# pretty easy
Conditioning
1) 10:50
2) 5 Rds + 28 Kbs
no HR monitor so just took it as easy as I could allow myself
1)185 all sets. that sucked dick for me
2a)170,205,240,255,240
2b)160,190,220,235,220
3)12:11 TTB went to shit
4) Later
14 min emom
225-235-245-255-255-255-255
All burpees unbroken tried different methods on these jumps and steps took from :33-:43 and found a new way that works perfect for me especially weighing fat ass
Jerks and pulls both of 370
185-225-255-275-275-255
All unbroken and tng except last two at 275.
Really wanted to power jerk. Would have made it a lot easier but I need to work on my foot work on split so I concentrated mainly on that. Still ugly clean pulls were super light. Jerks were just fatiguing
Wod 1 du were ok. Need a new rope and a faster on
T2b went real well finished around 2:30 I feel that’s a good pace for not going all out on it. But killed my core made my first 10 mu real hard
Muscle ups arnt my specialty. Always been killed by them in wods I can knock oun10 easy just messing around but when in a wod I just loose them. First 10 took me 7 min. Last 15 did in 3. Over all 19:30ish. Need work here
Only had time for 3 rnds. Unde 15 min didn’t workntoo hard on it. Just kept moving.
M/185/5’11”
1) 145-185 cleans felt good but damn those bbj’s sucked at the end!
2a) done based off 225
2b) done based off 245
3) 12:26
Subbed 50 KBS instead of MU. Need more technique work with ring MU.
4) no time
Cleans 185-235, failed 240 on round 7, dropped down to 230 and finished
Bbj- done
Jerks and pulls based off 300
Failed 3/10 jerks at 75%
Con1 18:30
Con2 5+37
Just did Conditioning but turned clock off at 15. Frustrating DU day.
Practiced MUs and HS walks.
Love the new programming! So much different, but new year and new challenges!
Been lifting in ASICS lift trainers for about 5 months, and got romaleos for Christmas. Love the romaleos so much for heavy stuff, but the ASICS are so good for the new program. Just throwing that out there!
Happy training outlaws!
I just got the Nikes too which I love for lifting but my Inov8 fast lifts are nice for this type of programming.
On IG: @mrernestiempire
BBG: (in pounds)
HC- 170, 175, 180, 185, 190, 195, 200 *All UB, no misses!
Burpee Box Jumps (24″)- complete
2a) off 275lbs (135, 165, 190, 205, 205, 190)
2b) off 280lbs (140, 170, 195, 210, 210, 195)
3) 17:46 *actually found somewhat of a rhythm today in the double unders until the last 50, got 5 Bar MU (no rings) then had fail after fail after fail so I did last 20 reps as Chest to Bar
4) 4 Rounds + 6 feet *no heart rate monitor so just went at a steady pace that kept an easy sweat going, HS walk is still a work in progress but did get 25′ UB on round 3!
1) Clean emom:
155, 165, 175, 185, 175, 175, 175
2a and b) both based off 250# no misses
3) 8:58 Rx
4) Did class WOD “Luke” today, 24:32Rx
1) 140# for first round, then went up 15 like a fool and had to stay there at 155# for the rest or die. BBJ wrecked me
2a) off of 250#
2b) off of 230#
3) 14:30
4) 5 rounds + 26 kbs
1) 110,120,130,140,150,155,160 Only got 9 BBJ in second to last round
2a&b) 95,110, 130, 140, 140, 130
3) DU need work so I capped myself to 20:00 for time constraints. Finished MU, which were progressions
4) Did not have time for this.
After reading the other comments and seeing people note their shoe choices: I did 1) in nanos due to BBJ, 2) in Reebok lifters, 3) in nanos due to no WL movements.
Hcln 145 160 185 185195 205 210
Burp box jumps avg 33 sec a rd
Strenth both off 240 with no misses
cond 1 16:23 singled mus.
Cond 2 started 3 min after cond 1. Smqll space for handstand walk so tried to parollette every 20 ft (failed every time) but kept conversational pace
WOD 150103:
BBG
1) Alternating EMOM for 14:00-
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set
195/205/215/225/235/245/255
10 Burpee Box Jumps 24/20″
2a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
1×5 @ 165
1×5 @ 195
1×5 @ 225
2×5 @ 245
1×5 @ 225
2b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.
1×5 @ 165
1×5 @ 195
1×5 @ 225
2×5 @ 245
1×5 @ 225
3) For time:
150 Double-Unders
50 TTB
100 Double-Unders
25 Muscle-Ups
50 Double-Unders
13:14 – MU felt terrible today
4) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-
30:00 AMRAP of:
50′ HS Walk
35 KBS 24/16kg
20 Row for Cals
4 Rounds (20ish minutes – ran out of time before class)
31/M/175#/East Region
IG: goalie858
1)
– 170/180/190/200/210/220/230#(1/3)…all T&G except for the wall I hit on the last set
– BBJ’s done in 30-35 sec… really tax you, especially in oly shoes!
2a) 140(T&G)/165(T&G)/195(T&G)/205(drops)/195#(drops)
2b) 145/170/200/215/200#
3) 12:27…terrible MU day!
*about 8 min rest
4)6 rds + 18 KBS… all HSW UB. The confidence with this movement is real high even within a retcon while tired.
Male age 48. 5-3, 155#
connectivity: 3 x: pike stretch, 40s L hold on parallettes; 40s 30 degree hs, 10 tap swing levers
Hang clean and BBJ emom: 135 – 150
Jerk and clean pulls based on 235
Conditioning 12:25
150 du 5×30
50 ttb 5×10
100 du 4×25
25 mu 4×5, 3,2
50 du ub
30 min conversation piece: 5 rounds. Apparently I can c arry a comversation only if I row very slowly
BBG: 1) Alternating EMOM for 14:00-
195/205/215/225/235/245/255, all ub
10 Burpee Box Jumps 24″
2a) 160/190/225/225/225/205
2b) 160/190/225/240/240/225
3) For time: 12:40, fell apart at end of m-u’s-it’s coming though
150 Double-Unders
50 TTB
100 Double-Unders
25 Muscle-Ups
50 Double-Unders
4) DND-may do tomorrow.
30:00 AMRAP of:
50′ HS Walk
35 KBS 24/16kg
20 Row for Cals