The Outlaw Store is restocked with most Nike OBB gear, and all orders will ship within 24 hours. Also, the women’s red Dri-FIT long-sleeve has finally been added (as seen on Riki in the above pic).
However, no Metcons.
http://instagram.com/p/zAojg6sLwM/
WOD 150213:
1) Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerk: 1×5+1@65%, 1×5+1@75%, 1×3+1@85%, 2×3+1@90%, 1×3+1@85% (Based on 1RM Clean)
3) 15:00 AMRAP of:
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.
For the snatch complex is that starting from the floor for the first rep or top down?
How it’s written – floor first
What is the movement standard on split jumps?
For the Burpee box jumps do you prefer step ups over box jumps since the open now allows step ups? I just want to make sure I’m getting the right prescription coach I’m an older athlete. Thank you if you could respond
That conditioner was tough! Don’t know if it was because I was pacing too much in order to recover for a comp in two days or i’m just unfit!
Snatch:
60,65,70,75,80(1+0), 70, 70kg
FS+J:
77.5, 90, 102.5, 107.5, 107.5, 102.5
CondD
Finished the round of 12 PC@155 + 16 Burpee box jumps
Domonic Ernesti
IG: @mrernestiempire
(All weights in pounds)
Did this one tonight and will take a rest day tomorrow due to schedule issues.
1) 135, 155, 165, 170, 170
20-Split jumps done *Only did half of the EMOM, still building back up to the volume of the programming. No misses on complex.
2) off 280 *No misses.
3) 126 reps (14 burpee box jumps after 8 power cleans @155)
Holy balls that week off put me out of shape!
It will feel that way this week, then by next week or the week after you’ll be crushing everything! (at least that what it did for me)
As long as the lungs open back up by the time 15.1 rolls around, I’ll be happy!
IG: robstacy4
AM Session
1.) 150
2.) 165
3.) 175
4.) 185
5.) 205 /x
6.) 205
7.) 230 //x
No excuses I never miss at 205. Complete bit*h this morning. Fatigue level still at all time high
M/36/175
EMOM: 125/135/145/155/155/160
FS/SJ: 160/185/205/225/215 same as last week (240 is my jerk 1RM/270 for my clean)
Cond: Later (i hope)
#TheOutlawWayAfghanistan
Just trying to get an answer on this question. I’m an older athlete (masters) is it ok on the burpee box jumps or box jump overs to step up or over? Seeing how the open allows this I don’t see the harm but I want to get the right prescription with the workouts. I like following putlaw and do what I can because it makes me feel great. Thank you ahead of time for the response coach.
Yes Vincent, step ups are acceptable.
for masters yes but from the judges course it looks like the rest of us will have to do a two footed take off. i.e. no more step ups.
BBG
1) 125, 135, 145, 155, 165, 175*, 190(+5)
*missed from hang @ 175#, should’ve had it. 175# just effs with me mentally for some reason
2) off 285#
-missed the the 1st jerk @ 90%, all others made
-KMadd, try warming up your jerk to around 80-85% before starting the combo. It really helped me out.
Conditioning later
Split jumps done as well, these are super easy compared to the other combos we’ve done.
+1
+1
+1
+1 though i was missing something… the burpee box jump one kills me
+1
Conditioning
174 reps Rx
-30 BBJ after the 12 PC
-Wanted to get to 185#, but time ran out before I could switch weights
-That wod felt like hell though
1 Three Position Snatch (floor, hang, power position)* 115, 135, 145, 155, 165 2/1, 170 1/1/1, 170 1/1/missed power pos.
20 Split Jumps (each jump counts 1 rep)
2) Paused Front Squat (3 count pause in rock bottom) + Jerk: off 240
3) 15:00 AMRAP of: 8 of 12 power cleans at 155. (140 reps)
Your full clean and jerk is only 240 and you got 8 into the 12 at 155? Impressive man id love to have your motor. Keep up the hard work
I’m in the same boat as him….good motor, poor strength.
I’m even worse. Extremely weak overhead due to poor mobility and lockout. Best jerk is 200 but my pulling strength is decent so I look horribly weak on paper with oly lifts.
Thanks! I’ll keep working
24/ 200 / m
IG : essig14
1. Snatches: 155 / 175 / 185 / 195 all power snatches. Then 205 / 215 / 225 full snatches. Failed p position on 225
Split jumps all under 18 sec.
2. F squats + jerk done (ow.) Did fail 1 jerk at the first 85% but came back strong at 90%! (Push jerks)
3. 15:00 amrap.
159 reps I think. (15 of the 30 burpee box jumps after 155×12)
Have fun with this everyone!
Conditioning: 159 reps (15/30 BBJ’s after set of 12 cleans)
EMOM
170
180
190
200
210
220
225
These felt great, no misses
Squats+Jerks off 330
215, 247, 280, 297 x2, 280 no misses (didn’t pause cuz back is smoked)
EMOM
Snatches
135
155
165
175
185
195
205 (+5 from last week)
Slowest split was :19
Strength off 295 but I just did front squats. Shoulder still bums out.
Conditioning
145 reps (1 BBJ after the 12 cleans)
EMOM
145/155/165/175/185/195/205 missed power pos on last two. Hit 195 for all 3 pos last week
SJ done
Strength
Off 285 pressed for time so worked up to first 90%
Con
2 of 12 cleans. After the first round I knew I was in trouble.
Cond-17/30 BBJ after 12 cleans @155
BBG
155
165
175
185
195
205
210 all sets unbroken felt good.
Off 320 hit all sets leading up to 90% failed the jerk re racked it hit the jerk.
BBG
125-155
Strength
Off 280
Cond
169 reps
1.)
95/105/115/125/134/145/155(missed power position barely ahhh!)
split jumps done
2.) 160/185/210/225×2(missed 1 jerk)/210 (off of 250)
*I don’t know about anyone else but my jerk has gone to shit
3.) Did 3 BBJ after 12 PC@155
*thought I sucked at this but see i’m right around everyone else, happy that everyone else thinks burpee box jumps suck or just not efficient at them….how can you be with such a rigorous movement?
BBG
Snatch: 31-33,5-36-38,5-41-43,5-45 kg (failed power pos. on 45).
Strength: off 71 kg. No misses on the jerk today. Very happy with that as last week was such a struggle. I did use my belt today though. I think that saved me.
Conditioning: 20 bbj + 5 power cleans 47,5 kg (105). 137 reps
BBG: Bailed on this today, shoulder said no thanks.
Strength: 85/95/110/115 (PR)/ 110.
No misses on the jerk today, but 115 was a little ugly on the lockout/knees cave in a bit on the initial load. I will take the PR though. Jerk has improved from an ugly 65# end of November to a mildly ugly 115# today. Up 50 pounds…thank you!
Conditioning:
Scaled the weight:
75#/85#
114
BBG
1)130/140/145/155/165/170/ 175X
(Missed Power Pos. SN Behind, came back and Hit SN Pull + Power Pos. SN within the minute interval)
Split Jumps all 18-19 seconds
2) Off 270lbs, no misses ,but pretty rough
3) Conditioning
150 Reps Rx’d ( 6 Burpee Box Jumps in second round of 30 )
1) 116-121-132-138-147-154-158#
Split jumps done
2) based off of 252# – Missed the jerk at 85-90-90%; hit the last jerk at 85%
3) 141 reps – paced the burpee box jumps and did all cleans as singles, following the bar down and doing the next clean immediately
Very happy with the snatches. I’ve never been able to high hang more than 135# and it used to be very sloppy. Today, my best snatches were from the floor and the high hang!!! They felt like butter, lite… and spray!!! Damn excited about that!!!
@jkuhn001
1) 145-155-165-170-180-195-206.5 lb.
Split Jumps RX
2) Evening WOD
Conditioning
finished 3 power cleans @ 185 lb.
total Reps: 177
Been following Outlaw since the first week of January, stoked with the gains.
BBG:
1.) 135 (55%), 145, 155, 165, 175(f HH), 185, 195
Split jumps done
2.) 150 (50%), 180, 210, 225 (75%), 225, 210
SLowly coming back
Conditioning:
154
@ifly0404
M/29/6’/160
1) 85,95,105,115,125,135,145(missed power pos. this is my 1rm)
Split jumps done
2) off 185: 120, 140, 160, 165,165,160
3) 128 reps @ female weights, 24″box
IG: robstacy4
PM Session
Strength
1.) 200 1×5+1
2.) 230 1×5+1
3.) 260 1×3+1
4.) 275 1×3+1
5.) 275 1×3+1
6.) 260 1×3+1
Hit all squats and jerks
Conditioning
148 reps all cleans TnG Unbroken
This is by far the worst complex I’ve done. Am I just an oddity here, because I feel frustrated as hell that I could only hit the first two jerks. The highest percentage was 95% of my 1rep jerk and wasn’t even close after the squats. I’ve only made the jerk in the first two sets since we’ve started this complex. Am I alone here?
I was going to ask the same question but it seems most people are getting through it. Last week the last rep of the front squat was tough to keep the bar up on my shoulders. No way in hell was a jerk possible.
I’m missing a lot of the jerks too. I simply don’t have any leg drive after doing the pause squats. I mean they’re not even close
BBG: 190
Strength: off 245
Conditioning: 175 reps – regular burpees
1) 155 – 175 – 195 – 205 – 215(x) – 215 – 225(oox)… Legs felt dead.
2) Off 310, no misses… No pause on squats to give knees a break
3) 141 reps (9/12 PC)… PC felt easy; BBJ were slow/steady
M/31/180
125/130/135/140/145/150/155
Based off 250#..Complete. Did not hold at 90% sets just did regular front squat.
156 reps RX
M/48/155
AM: Did Wednesday’s part 2 conditioning finally. 5 rounds conversational pace of 1 min chin and toes HS, 2min burpees, 1 min shoulder taps, 2 min row. Except I subbed airdyne instead of rowing, and I started with 6 minutes of airdyne and then did 4 rounds, and I must have lost track somewhere because I ended on the shoulder touches. Anyway, it was 30 minutes and that was what I had time for. Did not keep track of anything.
PM: 3 pos Snatch & split jump emom: 110-120-130-135-140-145-155. Felt good here.
15 minutes of burpee box jumps with some power cleans:
4 power cleans into the set of 12 at 155, so 136 reps total.
BBG)
Snatch EMOM: 120, 130, 140, 150, 160, 165 (failed 3rd rep), 165 failed 3rd rep
Strength)
Skipped, so fucking sore and beat up
Wod)
Later
M/29//160/ California Region
BBG
1. 125-135-145-150-155-160-165
Strength
1. Based on 250. Missed at 90%
Conditioning
166 reps. (12 Burpees in the found of 30 of 155)
156
M/ 21/ 6’/ 195
1) 3 pos snatches: 140, 150, 155, 160, 165, 170, 175/2+1 (dropped last pwr pos snatch) all full squat snatches
2) worked up to 280×3+1 had to rerack for all but 1st set for 10-30 seconds
3) conditioning: 153 reps RX: Got 9 of 30 bbj. Had to do bbj on wrestling mat so I feel like that cost me a few reps. Broke cleans into TNG sets of 4-5. This one sucked the life outta me.
3) conditioning
1. Alt emom:
Snatch complex:42.5-47.5-50-52.5-55-57.5-60kg(failed from power position)
20 jump lunges.
2. Front squats + jerk: 60-67.5-77.5-82.5-82.5-77.5kg
3. 15min amrap: got 5 of the 8 p. Cleans on 70kg(155p) total: 109 reps.
14 mins
Odd: 3 Position Snatch 155×2, 165, 175×2, 185, 190 (failed on power position)-second week in a row
Even: 12 Burpees to 8” target
Pause Front Squat-no jerk 5×200, 225×5, 265×3, 2×3 275, 265×3
15 Min Amrap (5PC, 10BBJ, 10PC, 20BBJ, 15PC, 30BBJ) at 135. (4-8-12 PC same BBJ) at 155, (3-6-9 PC same BBJ) at 185 got to 25 of the 30 BBJ
Total Reps – 169. I hope Burpee Box Jumps are not in the open…