150130

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If you are not familiar with the social media smack talk of Canada West athletes Mitch Barnard, Brent Fikowski, and Team Outlaw’s very own, Joe Scali – you’re missing out. I can only assume this is some sort of accepted behavior in Canadian hockey culture, and that “chirping” would be the equivalent of “talking junk” on the basketball court; except colder. As everyone knows, Canadians are the funniest North Americans, and these boys do not disappoint.

Here’s a screenshot of Scali’s athlete profile that we posted today, and as planned – comedy ensued. If you’ve got time to kill, look at some of the other posts they’ve tagged each other in. Pure comedic golden daggers.

http://instagram.com/p/ycTsjlsL2C/

Two new Outlaw Barbell camp dates coming tomorrow. Stay tuned Raleigh, and Northern California.

WOD 150130:

1) Alternating EMOM for 14:00-

5 UB Hang Snatches @ 75% of 5rm (from power position)

15 Box Jump Overs 24/20″

2) Front Squat (Based on 1RM Clean) + Jerks:
5X5+3@80% – rest 2:00 or more if Jerk misses occur

3) “Fat Elizabeth”

15-12-9 of:

Power Cleans 185/125#
Weighted Ring Dips 30/20#

For time.

Note: Use a dumbbell between the legs or feet for ring dips – this is the prescribed loading option, weight vests or chain hanging weights should not be used.

26 thoughts on “150130”

  1. What a couple of beauties! As a former DI hockey player (Air Force) I can appreciate the “northern” chirp sessions between gongshows….only fiercens the battle!

  3. BBG

    -Done @ 135# UB t&g
    -Box jump over times
    26 sec
    24 sec
    24 sec
    29 sec
    28 sec
    27 sec
    25 sec

    2) off 285#
    – missed the last jerk on the 1st, 2nd, and 5th sets all a little out front
    – this didn’t feel like much of a deload to me

    Conditioning later

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

    1) 130# UB T&G and all BJOs UB and done in :18 – :20

    2) If this was a “de-load” workout I quit!!!! Done @ 230# and only hit one jerk except on the 3rd rd I hit 2….cakes and pies, cakes and pies!!!

    3) 6:50

  6. Snatches at 145
    Slowest BJO was :33

    Strength
    Did at 235, failed Jerks the first 2 sets so just worked on front squats

    Conditioning
    14:20
    Final 9 of dips were terrible. Had to result in singles.

  8. M/48/155
    I have a competition coming up this Saturday and Sunday, so I trained on Thursday and am resting on Friday.

    Thursday AM:
    Shoulder press 4×3 @ 80% of 3rm
    5FS+3Jerks: 60%-60%-65%-70%-65%

    Thursday PM:
    14.4 AMRAP 14
    60 cal row
    50 TTB
    40 WB
    30 Power cleans 135
    20 MU

    I got 193 reps (13 muscle ups), which would be somewhere between #20 and #15 worldwide in my age group.

  11. Conditioning – 5:45
    *kinda shorted myself and started each 1st-dip repetition at the bottom of dip grabbing the DB with my feet instead of starting locked out

  13. 14min EMOM

    Hit 205lbs for 4 so I went off the 190 I hit for 5

    1.) 145
    2.) 145
    3.) 145
    4.) 145
    5.) 145
    6.) 145
    7.) 145

    Strength

    5 front squat 3 jerk @245

    Complete

    Conditioning

    7:07

  15. 1) 145# — only 3 reps on set 4; rest UB

    2) Off 310# (No jerks; squats weren’t terrible, but definitely heavy)

    3) 8:40 — Dips still wreck shoulders, so I subbed strict HSPU (ouch)

    Connectivity, done.

  16. BBG
    1) Off 155 (115 All UB)
    Box jump overs All 31 sec or less

    2) off 270..no misses..pretty tough

    3) Conditioning 7:31 Rx’d
    Connectivity Done

  17. 1) Followed power protocol with weighted box jumps. Snatches at 95, box jumps with 15# DBs. All rounds complete.
    2) 150 jerks were a struggle
    3) 8:20 @ female weights

  18. 1) skipped, did some connectivity

    2) front squats only @ 195

    3) skipped, just did paused ring dips 5×5 to see how my crappy shoulder will react.

    5mins rowing
    5mins airdyne

    Really taking it easy this week and treating it like a true deload week.

  19. Snatches 120
    Bbj at 20″, felt good to be jumping again today. Should be full speed again next week
    Fat Elizabeth 8:05
    Dipping down to pick up that 30#db to start the rep at full extension was rough

  21. Did some connectivity drill: mainly the core work. Shoulder still a bit iffy with hand stand work and over head pressing. Snatching seems fine.
    1. Emom: 14 min: snatches on 35kg, did 12 box jump overs in 30sec, did 15 on last set.
    2. Just did the front squats: 5×5 at 72.5kg
    Cond: 16:14min (rxd) (dips felt good, had to do 1 rep at a time for the cleans.)

  22. BBG:
    done at 146 no misses
    BJO done between :18 – :20

    Strength:
    done off of 270, sucked for the first couple sets then I got the flow

    Conditioning:
    6:14 Rx

  23. IG: @mrernestiempire
    (All weights in pounds)
    1) 120 *All UB, no misses

    2) 225 *Missed 2nd and 3rd jerk on every round except the first.

    3) 10:22

    Deload? What’s that?

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