The Outlaw Way

In Omnia Paratus

150109

Posted on January 8, 2015 by rudy.coach

We’re doing this now?

http://instagram.com/p/xlA6bTsL6B/

This is funny… Gotta work on that speed under, buddy.

http://instagram.com/p/xkUHUeMLw4/

WOD 150109:

1) Alternating EMOM for 14:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

30 UB Double-Unders

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 C2B Pull-ups
21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it, in the order it’s written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.

48 thoughts on “150109”

vince on January 8, 2015 at 10:51 pm said:

Part 1. Power or squat?
Alex Bridgeforth on January 9, 2015 at 1:03 am said:

26/M/161#/66″

1) 75#, 95#, 6×75#
2) 100#, 110#, 115#, 125# (based on 155# 1RM Clean)
3) 76 Reps (scaled Complex to 35# to practice for ROM)
- Alex W. on January 9, 2015 at 2:58 pm said:
  
  I don’t understand the rep scheme for #2. Help!
  - Randall Williams on January 9, 2015 at 7:36 pm said:
    
    1×5+3= 5 front squats, then 3 jerks without putting the bar down
    1×5+2= 5 front squats, then 2 jerks
    Is that clear?
Jonas on January 9, 2015 at 5:33 am said:

I’m from sweden so my weights are in kg:s.

1) 60, 65, 65, 70, 75, 75(3+2tng), 80(2 tng then the rest singles)
2) 85, 100, 110, 115, 110 (Based on 145 kg)
3) 87 reps. My hands are fucked up so that slowed me down, I also really need to work on my c2b…. They suck.
- Nikolaj L on January 10, 2015 at 6:40 am said:
  
  TnG on the hang snatches? :b
Nikolaj L on January 9, 2015 at 5:46 am said:

Are you guys using stramps for some of the BBG?
- Chris on January 9, 2015 at 7:46 am said:
  
  Snatches: Most of the time.
  
  Cleans: Never.
- Hildur Grétarsdóttir on January 9, 2015 at 8:24 am said:
  
  I have used straps in the past for multiple T&G snatches, especially when I was followin the Barbell program BUT, since we started prepping for the open I consider them “not allowed”.
- Richard Essig on January 9, 2015 at 10:40 am said:
  
  Yeah I use straps snatching sometimes but since this is open prep go without!
  - Mike C. on January 9, 2015 at 12:38 pm said:
    
    I used straps for the pulls on Saturday’s workout. I never use straps for snatches or cleans anyway.
- maximuswp16 on January 9, 2015 at 4:47 pm said:
  
  since we started this open prep cycle i havent used them. pretty much always used them for snatching in the offseason when grip was my limiting factor for sets. now if grip is my limiting factor, i need to improve that weakness.
Bryan Holland on January 9, 2015 at 8:33 am said:

BBG
1) 105-115-125-135-145-155-165
2) later
Cond
1rd. Finished rd at 11:40 failed attempt at power snatch. Grip left me about 2 minutes into this one. Shitty!
Randall Williams on January 9, 2015 at 9:41 am said:

BBG
*I’m also keeping track of how long the 30 UB DU take me

105/14 sec
115/14 sec
125/16 sec
135/14 sec
145/17 sec
155/15 sec
165/16 sec
-everything UB/no misses
-(+85# total load from last week) went up by 10, rather than 5 each round

2) off 285#
170, 200, 215, 230, 215
*stayed with 3 jerks each set like last week. Wednesday’s cj/WB wod showed me I need to get better with the jerk.
-no misses this week, as compared to 2 missed jerks last week.

Conditioning later
- Randall Williams on January 9, 2015 at 6:35 pm said:
  
  Conditioning
  1 round + 9 Kbs Rx (120 reps)
  That was a fun one!
Adriana on January 9, 2015 at 10:53 am said:

Have wodapalooza next weekend. I had qualified for individual rx but decided to switch to a team since I’m just coming back from shoulder injury. 1st workout came out last night and it has 90# full snatches in it so I did the 1) EMOM as 5 tng full snatches instead. Don’t know what would be considered a fast cycle but I aimed to finish under :20. Only one trip on Dubs.
2) based off 200#
120#, 140#, 150#, 160#, 150#
No misses but holy hell these hurt.
Ran out of time to do metcon (stupid work) so just went right into 8mins of every :30 alternate 5 hspu and 5 c2b.
Shoulders are fried. Gonna do a spicy swim tonight after work.
EJ on January 9, 2015 at 12:11 pm said:

Conditioning:
1 full round + 3 completed snatch complexes (pwr snatch/hang squat snatch/ 2 OHS) + 9 C2B + 9 KBS + 1 Pwr Snatch
Rooney on January 9, 2015 at 12:23 pm said:

1) up to 170
2) off 245
3) 15 kbs + 2reps on complex
Peter F. on January 9, 2015 at 12:34 pm said:

31/M/175#/5’9″/East Region
IG: goalie858

1)
– 115/125/135/145/155/165/(175 2/5)… all T&G but just ran out of gas on the last round (81% of 1RM snatch
– all DU’s UB

2) Off of 285# and all push jerks (no misses)….WAY better then last week

3) made it to 18 C2B’s in the round of 21… that 155# crushed me on the complex but I was happy to get all of the complex lifts in.
Ryan Trent on January 9, 2015 at 12:41 pm said:

Did connectivity
1. EMOM 14min: Sn: 35-37.5-40-42.5-45-47.5-50kg (all unbroken)
DU’s : not all unbroken
2. Front squat and jerks: 55-65-67.5-72.5-67.5kg (no misses)
3. 12min AMRAP: scaled complex weight to 50kg, did KB’s with 32kg: total: 61 reps (so finished the 3rd complex and 4 chest to bar pull ups.)
Had a long day but happy have done all the training. No eat and sleep.
- Ryan Trent on January 9, 2015 at 12:43 pm said:
  
  Meant to be now eat and sleep.
Bryan McD on January 9, 2015 at 1:12 pm said:

14min EMOM
Snatches: 115-125-135-145-155-165-175
Double unders: 4 rounds unbroken

Strength based off 295, failed jerk at 80% again

Conditioning
9 out of 21 kettlebell swings
Tyler Hutch on January 9, 2015 at 1:19 pm said:

Cond- 3kb swings in the 21’s.
Duck on January 9, 2015 at 2:12 pm said:

1) 115, 125, 135, 145, 145, 150, 155, All UB, all DU UB

2)Off 270 , no misses

3) Cond, made it to 20 C2B, used 24kg KB, need to order that 32kg
Hildur Grétarsdóttir on January 9, 2015 at 2:56 pm said:

1) alternating emom.
HangSnatches UB: 35-40-45-47-50-52-55(3+2)-3x57kg.
7×30 DU UB.

2) FrontSquats+Jerks: 50-60-65-70-65kg

3) WOD: 7/21 c2b rx.
Richard Essig on January 9, 2015 at 2:59 pm said:

24/m/195
IG : essig14

1. Emom: snatches 135 / 145 / 155 / 175 / 185 / 195 / 205 (had my clock turned off by others twice during this.. not pleased but it only added like 15 seconds to the round of 175
DU’ s all unbroken & 16 seconds or less

2. Off 305: 185, 215, 225, 245, 225. All push jerks

3. 120 reps (1 full round + 3 complexes + 9 kbs + 9 c2b. Ripped my Hand during the 21 pull ups. Ballssss..)
Eric R on January 9, 2015 at 3:31 pm said:

1) 85-125
I’m decent at DU’s but today was just not my day. Only first round unbroken. And I need to quit muscle snatching these high hangs because it smoked my shoulders.

2) front squats only

3) 21/15/9 10:09
CTB pull up
KBS @ 24kg
Calorie Row

Decided to just jump in with the class for conditioning since it was similar and I couldn’t handle anymore snatches.

Need to regroup and get my shit together next week
Brandon Wolf on January 9, 2015 at 4:42 pm said:

BBG:
Snatch
125, 145, 175, 195, 215, 225 (3 connected+1), 235 (2 connected)
FS + Jerk
185, 225, 235, 245, 235

Conditioning RX:
1Rd + 3 Complex
Emily M. on January 9, 2015 at 4:46 pm said:

1) 85, 110, 120, 130, 140, 145#… thought I did 7 rounds of both but only did 6. Oops

2) off of 230#

3) 111 reps
maximuswp16 on January 9, 2015 at 4:53 pm said:

snatches 115-160, only went to 150 last week
du’s, 4 sets unbroken, 3 sets with one break
fs+jerk (300) missed the push jerk at 80%, other than that, it was all good
con 90 reps, (12/21 kbs)
on a time crunch so i did this whole day with minimal rest between portions. didnt feel fully recovered coming off of fs+jerks before con. that’s probably a good thing to practice though.
Johnny Roye on January 9, 2015 at 5:30 pm said:

Bbg
105, 115, 125, 135
145, 155, 165×2
Getting groove back finally. Went up by 5s last week and ended at 135 tired and winded. Felt good

Cond: made it to 3rd complex, kept failing the full snatch. Grip killer
Jason K on January 9, 2015 at 6:05 pm said:

1) 88-99-110-121-132-143-143#
DUs done

2) based off of 252# – no misses

3) 57 reps
Tyler Hutch on January 9, 2015 at 6:50 pm said:

Hi hang snatch
125
135
145
155
165
170-4
185-3.1.1
Doubles were off today did 3 rounds unbroken.. Last round I finshed 15 seconds after the 14th min.
Squats off 320 no misses.
Chris on January 9, 2015 at 7:37 pm said:

1) Sn: 125 – 135 – 145 – 155 – 165(4/1) – 175 – 185
DU: 26/4, then all UB. (Still getting used to doing DUs in OLYs.)

2) 185 – 215 – 235 – 250 – 235 (Just did 1 jerk for each.)

3) 8/21 C2B
Shawn Rider on January 9, 2015 at 7:47 pm said:

Last set did 225# 2+1

200-230-250-275-250

1+2 c2b easy tempo pace
keith22fine on January 9, 2015 at 8:27 pm said:

M/36/5’9″156#
1)65-70-75-75-75/4-65-65
DU not all unbroken
2)90/5+3 105/5+1 110/5+2 120/5+1 110/5+2
3)DND,ran out of time,had to go train some clients
Tyler Cox on January 9, 2015 at 9:07 pm said:

WOD 150109:

Flexibility
4×0:20 Seated Pike Stretch, remember to keep your arms straight by your ears and work towards keeping your back as flat as possible.

Static Shaping
3×0:40 L-Sit on Parallettes

Skills and Drills
3×3 Arch to Hollow Swing + Chest to Bar + Muscle Up. *The goal is to not bend your legs throughout the entire exercise.

1) Alternating EMOM for 14:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

115/125/135/145/155/165/175

30 UB Double-Unders

7×30 UB

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur

195/225/245/265/245

3) 12:00 AMRAP of:

3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
9 C2B Pull-ups
9 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
15 C2B Pull-ups
15 KB Swings 32/24kg
3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
21 C2B Pull-ups
21 KB Swings 32/24kg

Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it, in the order it’s written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.

1+40 (9’s)
Rambo on January 9, 2015 at 9:13 pm said:

IG: @mrernestiempire
(All weights in pounds)

1) 120, 130, 140, 150, 160f *only got 3 of 5 reps, 160(3/2), 155
*did second set at 160 because I knew I could get it, then dropped weight last set. All UB except the 2 sets at 160

2) Off 280, no misses! Today felt good.

3) 59 reps. Got 2 reps of 21 C2B…still suck at C2B
justin on January 9, 2015 at 10:07 pm said:

1) 75#, 85, 95, 105, 110, 115, 120(3) only had 1 on the last round last week
DU my goal is still to get 30 in the minute, did not succeed in 3rd round of DU, couldn’t get a rythm.

2) 110,130,140,150,140

3) finished 21 c2b, @ 105# and 50# complexes were brutal.
- justin on January 9, 2015 at 10:11 pm said:
  
  Also, for 1) I did these as hang full snatches, but saw someone else mention muscle snatches, how are others doing these?
  - Richard Essig on January 9, 2015 at 11:53 pm said:
    
    I’ve been doing full p position hang snatches.
    - Randall Williams on January 10, 2015 at 12:00 am said:
      
      Yeah, I did full hang snatches from the power position. Seemed more efficient to me.
Forrest R on January 9, 2015 at 10:18 pm said:

1)125,135,140,145,145,150,155
2)190,220,240,255,240
3)88. finished at 122:22
Mike C. on January 10, 2015 at 12:31 am said:

M/48/155
AM: Shoulder press x3 30-34-39-42-44kg
Front squat + Jerk complex, off 100kg. No misses. Felt better than last week.

PM: Connectivity: pike stretch, 40s L hold, tap swing-c2b-mu. Done.
Hang snatch/DU emom: 95-105-115-125-135-140-145. No misses. Better than last week. Starting to like power position now.
Conditioning: Scaled weight to 135. 1 round + 1 complex.
Sn Complex: Dropped bar after each complex. No misses until 2nd round where I missed the power snatch twice before getting it.
KB: 9’s unbroken, 15’s in 2 sets, 21’s in 3 sets.
C2B: 9’s and 15 unbroken. 21 in a lot of sets.
Derek Rampersaud on January 10, 2015 at 4:39 am said:

1) Snatch EMOM:
95, 115, 135, 145, 145, 145, 145 went UB until second set at 145. Did 3/2 for last 3 sets. All DUs UB.

2) Done based off 250 clean, no misses

3) Later
Nikolaj L on January 10, 2015 at 7:12 am said:

BBG:
Hang snatch: all UB
88 / 99 / 110 / 115 / 115 / 121 / 126
Did 30 single unders, becouse of bad shins

S/S: FS + Jerk
Based on 220, all UB, but a bit longere rest.

Cond: complex scaled to 133, just around my max power snatch.
Reps: 50
Olivia on January 10, 2015 at 8:59 am said:

F/29

1) 55,65,75,85,95,105f,95

2)based off of 180 1rm
110,125,135,145,135

3) scaled to regular pull ups. 1 round
Solomon Granillo on January 11, 2015 at 12:07 pm said:

M/29/155/California
BBG
1. 100-115-125-135-145-155(4)-155(4)

Strength
1. 150-175-185-200-185

Conditioning
I don’t read so good.
DND correctly.

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48 thoughts on “150109”