This guy…
Both the Raleigh, and NorCal Outlaw Barbell camps are down to single digits spots remaining. Insert statement meant to motivate you to sign up quickly here:______________________________
WOD 150204:
Session 1:
BBG
1) Every 1:30 for 6:00-
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.
Conditioning
“Karen”
150 Wall Balls 20/14# (10′ target for everyone)
For time.
Session 2:
BBG
1) Every 2:00 for 8:00-
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set
2) 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.
Conditioning
4 rounds for time of:
:45 (accumulated) Hanging L-Sit Hold
15 Jerk Grip OHS 95/65#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#
is the pic of Nick up there our inspiration to do an unbroken Karen?
Coach, did you want 5 or 4 sets for #1 in both sessions?
5, Randall. Thanks for asking.
Does that mean we go on the 6:00 as well, confused now
0:00 is the first minute – 6:00 is the last. 5 sets, every 1:30.
Thanks coach
My response to everything said last night…enjoy
Damn. I just watched an hour of youtube basketball videos. Thanks for that
Perfect lol
AM Session
EMOM 1:30-6:00
1.) 175
2.) 185
3.) 210
4.) 235 for 2
Bonehead move should of known it was 5 sets I would of for sure guy 225lbs. Snatches felt amazing felt like I could of hit a PR.
Conditioning #1
7:19
I’ll take it
Session 1:
1)130/135/145/155/165(failed second rep so did two singles after)
2)6×135
*felt the same as Rob, a lot better than last week
Conditioning: 6:19rx (:23 PR)
*shoulders were on fire
(did sets of 20 until last 120 then did a set of 30 to finish)
*(did sets of 20 till 120 then finished with set of 30)
Session 2
BBG:
1.)170/175/185(not UB)/185/185
2.)155×6
Conditioning:
30:19…..didn’t do jerk grip, not mobile enough to do one so I did snatch grip absolutely terrible workout though.
Same here with shoulders even resting my arms on the toss.
25-25-25-25-50
I should of done bigger sets I need to figure out my gas tank a little better.
AM Session with buddy Rob Stacy
EMOM 1:30-6:00
1.) 165
2.) 175
3.) 185
4.) 195 for 2 failed 3 rep due to not being patient in the hole, tried to rush the recovery.
had confusion on how many sets to do. would have attempted 205, felt really good, felt like i could have hit a PR.
UB ME set @ 160lbs got 8 reps before chopping my dick off…. felt like i could have gotten 10-12reps
Conditioning #1
-first time hitting “karen”
7:27 50/10/15/10/15/15/15/20
Session 1
1)
145
155
165
175 (2+ × + 1)
185 (1/×/×)
-felt sloppy today, kept missing my hip at 185
2) 8 @ 150#
Conditioning
7:16
-This is a PR, not sure by how much though. Last time I did it it was in the 8 minute range. WBs are a major weakness of mine.
Session 2 later
Session 2
*came into this one pretty drained
1)
195
200
205
210
215 (2+1)
-All t&g until the last rep
-these are starting to feel better, was able to find the bounce in the bar for the PJ coming out of the clean. Very few press outs this time.
2) 6 @ 185#
-legs were dead
Conditioning
25:13 Rx
-now I’m completely dead
24 / m / 195
IG : essig14
Session 1:
Bbg. 1 emom: 185, 195, 205, 215, 225. All touch & go. 225 on my Instagram
2. Max effort @85% (190): 7 reps. Lost grip
Conditioning: 4:54 karen. (8 sec. PR)
Holy Shit! … My night just got a million times harder trying to play keep up, LOL … that’s an awesome PR man!
Session 1
EMOM
190
200
210
220
230
All touch n go
“Karen” – 6:00
Instagram: j_hayward7 (for those so eager to know full names)
Forgot to add ME Set: got 5 @190# and didn’t feel like hanging on to bar anymore. Hands are killin me
Session 2
EMOM
220
230
240
250
260
All UB PC&PJ
didn’t do ME set
Did 4 rounds at a conversational slower pace, didn’t keep track of time
I squat cleaned and push jerked, don’t know why I put PC***
BBG 165/175/185/195/200. These felt good
3@170 got caught forward and messed it up
Con 6:18 def pr
BBG
175 UB
185 UB
195 UB
205 2.1
210 1. Fail. Reset hit 2 touch n go. Finished at 8:25
Went off 195 for ME
165X9
Karen 7:41
BBG
175
185
195
205 2.1
210 1.fail.2 finished at 8:25
Went off 195
165×9
Karen 7:41
Snatches
157.4
175
185
200
205 (2/1)
Max effort @ 175 – 6 reps
Conditioning
Karen – 6:19 (3:59 PR from a little over a year ago)
Session 1
BBG
1) 145-155-165-175
2) 6@140
Cond
Outlaw Blog Time- 2:58 (150 UB) *couldn’t resist!
Reality Time- 5:47 (75-15-15-15-15-15)
there was a 160 in there on the EMOM too.
Session 2
BBG
1) 190-195-200-205-210
2) 7@170
Cond
no time today
BBG
Snatch: 36-38,5-41-43,5 kg (didn’t know about the 5 sets until now) UB
2 min break (I guess it’s still 2 min?)
ME @ 37,5 – 7 reps
No break due to limited time. Therefore decided to go ahead and do more
barbell work. Legs felt good today.
C&J: 50-52,5-55-57,5 kg
2 min break
ME @ 48,5 kg – 5 reps
Did some back squat
Karen: 9:36
Shoulders were fried!
No time for the rest
Snatch
175, 205, 215, 215(1) felt like poop
185 ME for 8
Clean
215, 235, 255, 265 (2)
215 ME for 6
Karen
UB 4:52
4Rds for time, done
Bbg
145/155/165/175/185f
ME@150- 5, lost grip
Karen 7:47. Haven’t been doing any squatting due to a jacked up a hip, finally got to the chiro today for ART. And going back.
PM session
EMOM
1.) 215
2.) 220
3.) 235
4.) 240
5.) 250
*UB TnG sets
ME set at 215 x3 legs just didn’t want to
Conditioning #2
26:03
Doesn’t make a huge difference but realized going into round 4 that I had been doing 20 OHS when someone told me. I thought about Nancy right before we started the WOD and how easy those squats are so it got stuck in my mind.
Session 1:
BBG: 120, 130, 140, 150, 160#
7 reps at 136#
Conditioning: 5:52. Major PR compared to last year when it took 9 min something for me to do it with the 9′ target. Loving the programming.
Session 2:
BBG: 160, 165, 170, 175, 180(2)
4 reps at 150#
Conditioning: 28:13. Chest to rings really slowing me down. L-sit was good
SESH1
Been trying to take it easy on strength due to me trying to be a gymnst and almost broke my back at one of those trampoline places.
BBG
1) 165-175-185-195-205×1 – midline and everything just feels destroyed
2) keep forgetting this
Contioning
6:46
Stayed light
BBG
205×5
Conditioning
25:01
was coaching while walking through this
Session 1)
Connectivity
BBG
1) 145,155,160,165X*, 170
*missed first rep behind @165, gathered myself and hit it for 3UB, confidence boost
2) 145×4
Conditioning
5:30 UB, I think I did 2-3 extra reps, last time was 5:22 UB
90 min Break
Session 2)
1) 185, 190, 195, 205, 210( 2 +1)
2) 185 x3
Conditioning
Did 2 Rounds with Regular OHS in 12:42, then hit Chipotle
hands gone, feel like hot hands Hanon from little giants
Morning work done @ 11
175 UB
185 UB
195 UB
205 2.1
210 1. Fail then 2 touch and go finished at 8:25
165×9 ME
Karen 7:41
Afternoon work done at 4:00
215
220
225
230
235 all unbroken
200×4 ME
3 rounds of the workout
Don’t have IG, but my name is Nick Estep if anyone gives any F**ks
Session 1)
Connectivity
BBG
1) 145,155,160,165X*, 170
*missed first rep behind @165, gathered myself and hit it for 3UB, confidence boost
2) 145×4
Conditioning
5:30 UB, I think I did 2-3 extra reps, last time was 5:22 UB
90 min Break
Session 2)
1) 185, 190, 195, 205, 210( 2 +1)
2) 185 x3
Conditioning
Did 2 Rounds with Regular OHS in 12:42, then hit Chipotle
hands gone, feel like hot hands Hanon from little giants
Session 1:
BB
3 UB T&G Snatches (full – from floor) – 135, 145, 155, 160, 165
2) 1XME UB T&G Snatches @ 140 x6 reps
“Karen” 5:31. was trying for UB but started breaking up after 80th rep
Session 2:
3 UB T&G Clean & Jerks (full – from floor) – 165, 185, 205, 215 (2/1), 215 (2/1)
2) 1XME UB T&G Clean & Jerks @ 185 x 4 reps (lost grip)
Conditioning 4 rounds 15:45. worked on positions
Outlaw Connectivity
10 min DU practice
Bbg:1)185
2)150
Conditioning : 6:59
Session 1…
BBG:
1) 175 – 185 – 195 – 205(2) – 205(1)… Should have had the first 205, but I got cocky/sloppy.
2) 7 @ 165
Conditioning:
6:26 (0:57 over PR)
Muscle-up work (only did 4 yesterday)
Connectivity
BBG
145
125×6
Cond
7:12 :44PR
Session 2 tomorrow
Session 1
BBG
1)hit 165#
2) 140# x 7
Conditioning
8:13 – an :11 second PR
3 hour break
Session 2
BBG
1) Hit 206#
2) 176 x 4 reps
Conditioning
23:49 – OH squats have never felt this good!!!
Power
Establish 1rm Deadlift
330 +10
BBG
Snatches
1) 100, 110,120,130,135(1)
2) 110 – 6
Conditioning
Karen
9:34 last time I scaled to 14# and took 8:44
M/48/155/5-3
Instagram: mike.cook.1966
Connectivity: thoracic spine barbell stretch; back and front hold on blocks; arch-hollow-v-up
Snatch every 90s:
125-135-145-155-165 Big improvement here. 165 is 91% of my 1rm.
ME: 8 @ 140
Karen: 7:53.
15-15-15-15-15-15-10-10-10-10-10-10 with 10-15s breaks. WB are a major weakness for me, and this was a huge improvement. Previously, I would only be able to do a few 10’s and then go to 5’s right away.
Session 2 tomorrow.
M/48/155
Session 2 on Thursday
Connectivity: 4 rounds: press to hs x5, ghd raise x10; strict ttb x 6
3 clean and jerks every 2 minutes:
155-165-175-180-185 = 84%
ME: 3 @ 155, got off balance and fell backwards on #4, got off my butt and did 2 more
4 rft:
45s hanging L
15 (slightly wider than my usual) jerk grip ohs 95
15 sc2r
15 db PP – scaled to 40
15:29
Much better than last week. Really motored through it.
Session 1: connectivity drills.
Bbg: every 1:30 for 6 min: snatches: 50-52.5-52.5-52.5kg(just struggled with this felt didn’t feel solid)
2. Me snatches on 45kg: 7reps
3. Cond: did 14.4 from yesterdays. Wanted to see if could do better than the 1 muscle up I got in the open. I couldn’t do the drop and follow on the cleans because have people down stairs working. Makes a big difference only got 13 cleans: total: 163 reps
Session 2:
Bbg: clean and jerk: (started a bit lighter) 60-62.5-65-67.5-70kg
2. Me clean and jerk: on 60kg: only 4 reps. Feeling broken.
3. Cond: couldn’t do the OHS with the narrow grip but used rxd weight. Only had time for 2 rounds: time: 19:20min
Feel very broken and slow. Happy I got through what I did. Will do some recovery stuff today. P.s crazy how strong a lot of you guys are, respect, hope to get there one day.
I hear on that man!
I hear ya on that man!
Forgot to tell you that my breathing went really well doing 14.4. Thanks a lot.
BBG
115, 125, 135, 135, 145
Karen
7:30
I feel like I’m making zero progress snatching. Tng are even worse. Here’s my IG if anyone wants to critique a set from today… ELmx479 (Eric Lubert)
***Let me just preface this by saying I am no expert!
Just checked out you IG video and your actual T&G’s don’t seem that bad. Does look like you are working with one of your lighter weights in the video so this may be skewed a little. You have plenty of power because you power snatched all the reps and just rode them all the way down. Not that this is a flaw but you hop back 4-6in on every rep and it may be due to the fact that you bump the bar out with your hips in the 2nd pull. This causes a semicircle bar path instead of a more vertical. At heavier weights I see a lot of people trying to use their hips to create more upward force on the bar, but instead throw it out in front and miss or spend too much energy trying to receive it OH. Next time try videoing the last set because mistakes tend to stand out more then and become easier to diagnose.
You call these a weakness but what part of the lift do you feel is failing you specifically?
Thanks for the input. The sad thing is that was my last set at 145. I tried 155 and kept missing today. I just feel like I’m all over the place doing tng reps with weights that are embarrassing light. I’d be able to wrap my head around the fact if my squat sucked but I can sit comfortably in the bottom of a paused back squat at 315.
As for the jump back.. I don’t know, it always happens. Same thing on cleans. This stuff is frustrating. No wonder people eat pizza and dead lift.
Peter Foster
31/M/175#5’9″/East Region
IG: goalie858
Session 1
BBG:
1)150/160/170/180/190# All T&G (felt AWESOME!)
2) 7 @ 165#
COND:
5:37 (know it’s a PR but can’t find what my time was last time)
50/20/10’s…rest between sets was very limited
*3 hours later
Session 2
BBG:
1) 195/200/205/210/215# All T&G
2) 6@185# WOOF!!!
COND:
21:44…. the OHS defiantly slowed down the C2R as opposed to the jumping back squats we did before.Oh and I feel broken like the rest of the crew!
How long do you prescribe between the two sessions? Is it good to try and fit both sessions in back to back? and if you can’t fit both sessions in, lets say a 2 or 3 hour time frame, what would you reccomend doing?
I wouldn’t say its ideal to do them back to back. I think a morning and afternoon session would be optimal.
If you can, split them up with the goal being at least an hour and a half. If that’s not possible, rest as long as possible. It would be best to try and split them up, but some guys obviously can’t due to their schedules.
Thanks for the feedback!
Session 1:
BBG:
1)60/65/70/75/80 (missed on the 3rd rep at 80, which is only 5 lbs under my last PR)
Since I am an idiot, I decided to throw 90# on the bar, just curious if I could get it up, failed on the first attempt, and with a little “motivation”, pulled from the floor and put it up fairly easily on the second attempt for a new PR.
2)65# x6 (I ended up doing this twice, because I was apparently being a baby and doing power snatches instead of fulls, so I did 65# x 6 Power Snatches, and then did 65#X6 full snatches). Yes, I get mildly verbally abused at the gym, hence the two rounds…little motivation never hurt anyone.
“Karen” 10:12 (first date ever with this lady, need to get better about pacing)
Session 2:
BBG:
1)75/80/85/90/95 (I probably need to retest and move my weight up a bit, these were a bit too easy)
2) 80# x 8 (Did more than Pete F, that is all that matters)
Conditioning: 23:12
(Scaled the crap out of this, I need some work):
-Hanging L sit, more of a hanging knees to chest thing
-15 OHS (regular grip, mobility isn’t there)
-15 ring rows
-15 db push press with 22.5s
80# x 8 @ 60% BW… I remember my first C&J too! Step your game up before you start chirping rook!
Ah…the mild verbal abuse continues… I may be the luckiest girl ever, wouldn’t have it any other way Peter F. Cannot wait for the session today 🙂 Keep it coming.
Kelly Madden/Cent Reg/m/34/175
BBG:
1) Every 1:30 for 6:00-165/175/185/195/210-3rep full pr
3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
2) 175/9
Conditioning: “Karen” – 5:49
150 Wall Balls 20/14# (10′ target for everyone)
For time.
Session 2:
BBG: 1) Every 2:00 for 8:00-185/195/205/215×2/225 – this was terrible way below %
3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set
2) 185/4
Conditioning:3 rounds for time of: steady
:45 (accumulated) Hanging L-Sit Hold
15 Jerk Grip OHS 95#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50#