150217

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This is unbelievable.

Just a few minutes ago, Daniel Tyminski, lifetime Snatch PR of 295#/134kg – in Metcons. This is his first Snatch PR in well over a year.

http://instagram.com/p/zLfNMTML4e/

Just opened a dropbox with about a million cool shots from the AO, courtesy of Jurassic. I’m sure more of these will appear over the next few days, but for today…

We got this from the Chinese: one-handed, open-grip, off-centered, bar-levitations.

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Ladies, feast your eyes upon Team Outlaw Captain, Marco Coppola’s perfect right nipple.

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WOD 150217:

BBG

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 seconds

1b) 4X45 sec. ME Strict HSPU – rest exactly 90 seconds

Conditioning

7X500m Row – rest 1:1

Note: Maintain effort at roughly 90-95% RPE. The goal is to be no more than +/- :05 from first round to last.

54 thoughts on “150217”

  1. 140501 – Editorial Rant: When did it become a thing to say – “and it was in Nanos!!!” That’s like saying… “LeBron had 40, and he did it in a pair of Christian Louboutin pumps!!!” I don’t give a shit how good the performance was, it wasn’t as good as it could have been – because it was IN THE WRONG SHOES. Just because LeBron can score 40 in a leopard print and six inch heel doesn’t mean he should be congratulated. Guess what. If he’d laced up a pair of Jordan’s that were actually MADE FOR THE SPORT, he’d probably have gotten 60.

    http://outlawway2.wpengine.com/2014/04/30/140501/

  3. BBG
    1) 165, 170, 175, 180 (3/2), 185 ( singles)
    2) 10 @ 155#

    Strength/skill
    1a) off 370# felt pretty solid t today
    1b) 16, 14, 13, 13 (56)

    Conditioning later

    • Conditioning
      1:45
      1:44
      1:44
      1:44
      1:43
      1:44
      1:43
      -Surprisingly not that bad. In the past, this pace would’ve killed me.

  4. BBG
    1) 165-175-185-205(4/1)-210(3/1/1)
    2) 6@170
    Strength
    1a) off 375
    1b) 13-11-11-11
    Cond
    later

  6. BBG:
    70/75/85/90/100 (x3)
    ME: 70# X 8

    1a)
    165 1×3
    175 3×3 (whoops)
    165 1×3
    1b)
    5 (with ab mats)
    3 (with ab mats)
    3 (kipping, 1 ab mat)
    2 (kipping, NO AB MAT) > have been struggling to get a HSPU even with kipping, even with ab mats, this was my first time getting a HSPU without the mats.

    Conditioning:
    Due to time constraints, I decided to do a 2k row instead of the posted conditioning, and focus on technique. Did the 2K in 9:35, which is slow, but I fixed some issues, and found a good resistance setting for me to start using.

  7. 24 / m / 200
    IG : essig14

    Bbg: later

    Strength/skill:
    1a) squats done off 375. Felt good on my knee, no belt or olys

    1b) 20, 17, 19, 15

    Conditioning:
    1:39
    1:38
    1:41
    1:41
    1:42
    1:38
    1:37

    Woof.

  8. Clean & Jerks
    165
    175
    185
    195
    205 (4/1)

    ME at 165- 9 (+2 from last week)

    Squats off 400
    :45 ME strixt hspu 7/4/5/4
    Bummer

    Conditioning
    1) 1:38
    2) 1:37
    3) 1:39
    4) 1:39
    5) 1:40
    6) 1:44 (lactic acid fighter)
    7) 1:41

  10. Domonic Ernesti (IG: @mrernestiempire)
    (All weights in pounds)

    BBG: 1) 165, 170, 175, 180, 185
    2) 6 reps @150 (lost grip)

    S/S: 1a) off 370
    1b) 12, 10, 10, 10

    Cond (hell):
    1:40, 1:38, 1:41, 1:41, 1:40, 1:41, 1:39

  11. BBG:
    1.) 160, 175, 180 (messed up adding my weights), 195, 205×3
    2.) 155×8 (+3 last week)

    Strength:
    1a.) 225×3, 240×3, 255×3, 270×3, 285×3 (85% ~ still coming back from lumbar tear)
    1b.) 12, (9+1), (5+1), (7+0)

    Conditioning:
    1:47.5, 1:46.5, 1:47.1, 1:46.5, 1:46.3, 1:46.3, 1:45.3

  12. Cond
    1:45.5
    1:44.8
    1:45.8
    1:45.7
    1:45.4
    1:44.6
    1:43.1
    All were done at a sub maximal pace.. The workout as a whole felt solid. For me it’s mentally easier to set intervals of 500 counting down then going up from zero.

  13. BBG:
    1)135/145/155/175x3x1x1/175x4x1
    *I cannot go up any weight for this and its effing frustrating! every week is almost worst than the last
    2)140×6

    Strength/Skill:
    1a)300/315×3/200
    –no misses, hell yeah!
    1b) 7/7/6/7
    –i just need to work on shoulder strength in the off season

    Conditioning:
    1:49, 1:48, 1:47, 1:48, 1:47, 1:46, 1:46

  14. BBG
    Power clean + push jerk: 42,5-45,48,5-51,53,5 kg
    ME: 11 @ 42,5 kg (+ 1 last week)

    Strenght:
    Back squat off 95 kg
    Hspu: did 4 x 0:30 strict + 0:30 strict with abmat (2 min rest): 3/5, 3/6, 2/5, 2/5

    Row: 1:56, 1:57, 1:57, 1:56, 1:57, 1:57, 1:56
    My breathing is now much better while rowing.
    Thanks Ryan!

  16. m/20/178lbs/5’8

    -hips are still tight as a mofo, even with my bruised vagina bone…

    BBG
    1)185, 190,195,200,205
    2) 175 x10

    Strength/Skill
    1a) base off of 385 -felt heavy but not as heavy as last weeks
    1b)20,18,18,18

    Conditioning
    -not a strong rower but tried to stay consistent the whole time
    -tried to keep a 1:50 pace but died out after 250-330m *need to just harden the fuck up and suck it up..*
    1:54-1:55 pace
    each interval finished around 1:52-1:55

  17. BBG
    125
    135
    145
    155 3/2
    165 2/1/1/1 hand ripped in a weird spot.
    Rest 2mins
    135×5
    Push jerks are still my biggest weakness.

    Strength / Skill
    1a) based on 345 (felt heavy today)
    1b) 10, 7, 7, 5

    Conditioning
    1:39.4
    1:40.1
    1:41.9
    1:43.0
    1:42.2
    142.9 mentally the toughest
    1:37.3 all I had left

  18. PM Session

    Strength

    1. 335 x3
    2. 355 x2
    3. 355 x2
    4. 355 x2
    5. 335 x3

    Strict HSPU

    23,22,20,24

    Conditioning

    1:50
    1:48.7
    1:49.1
    1:50.1
    1:49.2
    1:48.4
    1.46.9

    HR always went to 165-168 after first 250m sitting at a 26 stroke pace

  19. 5 UB T&G Power Clean & Push Jerks 145, 185, 205 (4/1), 215 (1/2/1/1), 220 (1/1/1 time)

    2) 1XME UB T&G Power Clean & Push Jerks @ 175×8

    1a) Back Squat off 385

    1b) 4X45 sec. ME Strict HSPU – 22, 21, 19, 18

    7X500m Row – rest 1:1. 1:48, 1:48, 1:48, 1:47, 1:46 1:45 1:43

  20. BBG:
    1) 140, 150, 160 (1), 150# …just realized I apparently can’t count to 5
    2) 10 reps at 125#

    Strength/Skill
    1a) did lighter sets from a few weeks ago to just parallel to try and help my knee
    1b) 12, 13, 11, 12

    Conditioning: 1:54, 1:53, 1:53, 1:52, 1:52, 1:54, 1:53

  21. BBG
    1) 160/170/180/190/200, All Ub (+5lbs)
    2) 160 x 10 UB

    Strength/Skill
    1A) Off 355lbs
    1B) 12 UB (PR) / 13 UB(PR ..again) / 11 UB/ 10 UB

    Conditioning
    (1:33.1 / 1:32.2 / 1:33.1 / 1:32.6 / 1:33.3 / 1:34.0 / 1:32.3)

  22. M28/160/ California Region
    BBG
    1. 150-150-160-160-170
    2. 155(5)

    Strength
    1a. 265-280-265: no misses.
    1b. 14-10-8-6

    Conditioning
    1:50-1:49-1:48-1:48-1:46-1:48-1:48

  23. BBG
    1) 149-154-165-176-191#(4)
    2) 151# x 10 reps

    Strength/Skill
    1a) based off of 355# – this was a struggle
    1b) 17/12+2/8+5/9+4 = 57 total reps

    Conditioning
    1:48-1:48-1:46-1:47-1:48-1:48-1:45

  24. BBG
    165/180/195/205 (4/1)/215 (2/2/1)

    9@165

    Strength
    A) off 375
    B) 12/11/11/11

    Con
    1:44
    1:43
    1:43
    1:42
    1:42
    1:43
    1:45

  25. BBG: (Just p. cleans, no jerks)

    1) 185 – 200 – 215 – 225 – 235(3)
    2) 11 @ 185#

    Strength:

    1a) 345 – 365 – 365(1) – 365(1) – 345(2)
    1b) 20 – 12 – 10 – 10 (all UB)

    Conditioning:

    1:41.5
    1:42.2
    1:40.9
    1:42.2
    1:40.3
    1:42.0
    1:36.8

  26. 1)190,195,195,195
    2)7@155 Shitty day on this
    1a)340,360,360,360,340
    1b)18,18,18,17
    Cond-
    1:35.5
    1:37.9
    1:38.6
    1:39.8
    1:40.2
    1:40.5
    1:33.8

  27. played around with back squat and got to 265 for 2 ( recovering from back injury).
    1:48 1:51
    1:47 1:49
    1:46 1:45
    1:46 I rowed so hard! ha

  28. M/31/178

    155/165/175/185/195

    160×11

    Based off 320..all done
    HSPU..14/11/8/8

    1:55/1:57/1:50/1:52/1:57/1:54/1:51

  29. M/48/155/5-3
    IG: mike.cook.1966

    AM Session:
    Good morning 3×3 @ 135
    Squats: off of 316: 268-284-284-284-268
    HSPU: 17-15-17-16. Not so good at hspu in the morning.

    PM session:
    PC-PJ: 135-140-145-150-160. Same weights as last week, but got everything tng. Last week the 160 at the end was all singles.

    ME: bumped up to 135 instead of 130 because I didn’t want to mess around with changing plates too much. Got 12 which is huge for me. Only got 125 for 11 last week.

    Rowing:
    1:56
    1:54
    1:57
    1:55
    1:55
    1:56
    1:51

    This is good for me. Goal was to get below 2min pace for all 7 rounds.

    This will be the last post for me for a while. I’m going to Vegas to judge a gymnastics meet and then to Kauai for a family vacation. So I will be doing lots of mobility, connectivity, and maybe some of those 30min conversational wods in the days leading up to the Open.

    Good luck Outlaws!

    • Mike, I will be in Vegas with athletes for that competition this weekend. What box will you be training at? I’m trying to find somewhere outlaw friendly.

  30. 1) BBG 195X5 205X5 210X3+2 215X2+2+1 220X2+1+1+1
    1XME 185X9+1

    2A) back squat: 330×3 340×2 340×2 340×2 325×3
    2B) strict HSPU: 20. 16+2 13+4 12+3

    3) CONDITIONING: All rounds between 1:38-1:39.9
    Rest 1:1 intake on 10

  31. BBG
    185-195-205-215-205
    165×8

    Strength
    stayed light, think i might have a disk or nerve damage from a spill i took awhile ago.
    hspu – 15-10-9-9

    Conditioning
    all kept between 1:40-1:45

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

    BBG:
    1) 185/195/205/215(2/1/1)/215#(singles)…yeaaaaaaaaa may have started too heavy and paid for it but still happy with getting stronger. I blame Rider’s and Stacy’s IG videos for peer pressuring me to step my game up… thanks boys!

    2) 7 @ 175# SMOKED!!!!

    STRENGTH/SKILL:
    1a) Off of 350#…. loving how these percentages are feeling!
    1b) 22/18/19/17 (76)

    COND:
    1) 1:44
    2) 1:43
    3) 1:44
    4) 1:43
    5) 1:42
    6) 1:43
    7) 1:42
    *all rounds +/- :02… I think I found my sweet spot!

  33. BBG
    1) 110,125,135,145,155(4)
    2) 125-8

    S/S
    1a) 200,210,210,210,200
    1b) 11,12,9,9

    Conditioning
    5 rounds
    1:58, 2:03, 2:00, 2:00, 1:59

  34. Did connectivity drills.
    BBG: every 1:30 for 6min: 5 t and go p. Clean and push jerk: 55-57.5-60-62.5-65kg (realized I messed this up last week, I got my starting weight wrong, so much better this week)
    2. Me t and go p. Clean and push jerk: on 52.5kg: 8 reps
    1a. Back squat: 107.5-112.5-112.5-112.5-107.5kg
    1b. Me strict HSPU : (used 10cm foam): 4-4-3-3+1 kipping
    Conditioning: 1:53-1:49.7-1:50-1:49.8-1:49.9-1:49.9-1:49.1 ( ave 26 spm) felt good.

  35. Every 1:30 for 6:00 (5 total sets)-185/195/200/200/205
    5 UB T&G Power Clean & Push Jerks

    2) 165/10

    Strength/Skill
    1a) 405/425/425/425/405

    1b) 15s across (in sets of UB x 5)

    Conditioning
    7X500m Row – betwwen 1:40 and 1:50

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