150204

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#

65 thoughts on “150204

  1. 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

  2. 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)

      • 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.

  3. 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

  4. 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

  5. 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!

  6. 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

  7. BBG 165/175/185/195/200. These felt good

    3@170 got caught forward and messed it up

    Con 6:18 def pr

  8. 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

  9. BBG
    175
    185
    195
    205 2.1
    210 1.fail.2 finished at 8:25
    Went off 195
    165×9
    Karen 7:41

  10. 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)

  11. 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)

  12. 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

  13. 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

  14. 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.

  15. 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.

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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!!!

  24. 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

  25. 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.

  26. 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.

  27. 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.

  28. 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!

  29. 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?

    • 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.

  30. 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

      • 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.

  31. 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#

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