We are pleased to announce an entirely new edition to the Outlaw Training Camp, and now Workshop roster.
Since publishing “How Donuts Gave Me Abs, & an 80kg Snatch“, I’ve personally seen Nicole Capurso help a massive amount of people make weight (including most of the OBB WL team), feel better, and raise performance, by understanding how to fuel their bodies through accurate measurement and prescription of macronutrient intake. This is our first foray into the performance nutrition realm, largely because this is the first time we’ve seen something work consistently with hard-and-fast numbers to back it up.
Since before the first workouts were posted on this site I have been searching for a data-driven, evidence-based fueling system for our athletes, and this is the first time I am personally confident enough in something/someone to recommend and promote their work to everyone we reach. We are pleased to add the new Outlaw Performance Nutrition Workshop to our educational event roster, and know that Nicole is excited to bring her work to as many of you as possible. We are also excited because the nature and duration of this Workshop (one day) will allow it to be affordable, and less time consuming for all those who wish to attend.
A detailed description, and the first Workshop dates/registrations will be posted with Monday’s post (Atlanta GA, upstate NY), and there will be more dates coming soon.
WOD 150221:
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean 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.
10 Ring Dips
For time:
64 Pull-ups
8 OHS 205/135#
Session 2:
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 AMRAP of:
Row 1k
7/5+ Muscle-Ups (7 men/5 women)
The + means you may do more UB reps if they are spot on and perfect. Do not go to a ME set where failure is possible, but you may push this number if they’re feeling good.
One session
1) 110,120,130,140,150,160,175
Dips done
2) 7:25 @135 pull-ups broken, OHS UB
3a)135,140,145
3b)135,140,145
Ran out of time and only got 3 sets in on jerks and clean pulls.
Session 1
1) 195/205/215/225/235/245/255 (+10)
Dips done.
2
4:15. I suck at pull ups 14 then 10’s. Ohs UB.
AM:
BBG:
1a.) 170, 185, 200, 215, 230, 245f, 235 (84%)
1b.) completed in singles
Conditioning:
6:39
PM:
BBG:
1a.) 205, 225, 245, 265x2f+1, 280x1ff+1 ~ just didn’t have the pop today
1b.) 245, 260, 275, 290, 305
Conditioning:
Tomorrow
24 / m / 200
IG : essig14
1. Emom:
Cleans 185 / 195 / 205 / 215 / 225 / 245 / 255 (missed p position).. all reps unbroken & power except 255 hang
Dips unbroken & <11 sec. Except round 7 (5-5)
2. Regional 7: 3:14. About 20 to start then sets of 8-5 after. Ohs unbroken.
Session 2, abbr.
1a . Subbed strict press 5×3 @ 165-175
1b. Last 4 sets @ 315 x3 pulls
Snow is coming down hard here so I left with it part 2 conditioning. May do later or get out for a run in the snow
Session 1
BBG
165-205
Cond
5:57 pull ups in small sets to save arms for OHS since i suck at them. Got capped at regionals with only 3reps so i will take the improvement.
Session 1
BBG
165-205
Cond
5:57 pull ups in small sets to save arms for OHS since i suck at them. Got capped at regionals with only 3 reps so i will take the improvement!
Session 2
1a) stayed light due to soreness
1b) 255
Cond
5rds all MUs UB
Cleans
177
185 (sketchiest set ever)
205
225
235
245
255 (+10)
All dips UB except last set did strict for fun 6/4
Conditioning
3:57
Pullups 20-12-12-10-10
OHS UB
Doing my own conversational pace workout with weaknesses I need to improve as much as possible for the Open.
Session 1
1) 151-162-176-184-198-206-213# – missed the high hang at 213#
Ring dips done
2) 70 reps – 2 reps from finishing within the cap. 205# is the most weight I have ever OHS
About a 2 hour break between sessions
Session 2
1a) 132-162-182-206-231# – 5# lifetime PR!!! Everything before 231# felt heavy, then I quit being a b@$ch
1b) 185-225-255-285-315#
2) 4 + 852m – stayed with 7 MUs each round and all were UB.
BBG
190
205
220
235
245
255
275 hit the clean off the floor failed the hang .
Cond-
5:22
Strangest workout I’ve ever done…straight X files.
Session 1
1) 185, 195, 205, 215 , 225, 235, 245*
*missed power position
-ring dips done with 45 lb db, strict and UB, within 12 seconds
2) 5:10 Rx
-choked!
– PUs 50/14
– OHS 7/1
– was on track to finish before 3 minutes, that last OHS screwed me. Took over 2 minutes just to recover & be able to get it.
Session 2 later
IG: @ a_a_ron0123
Session 2
1a) 205, 225, 235, 250, 270 (2/3)
1b) 275, 295, 315, 335, 345
Conditioning
6 rounds
– MUs
3 Rds UB
3 Rds 4+3 (hands were feeling a little raw)
1.) 145-185
Did a good bit of shoulder mobility but ring dips still kill my right shoulder.
That was it. Mentally and physically drained. Having a tough time with recovery lately and finding motivation to push through these workouts.
Session 1:
1) 185 – 205 – 225 – 240 – 255 – 270(ox) – 270(ox)
2) Gave myself a 10:00-cap… failed 8th OHS at 9:50.
-rest 15 minutes-
Session 2:
1a) 185 – 235 – 255 – 275 – 290(oox)
1b) DND
2) 3 rounds in 20:00. Pace was very conversational; basically skill work.
Domonic Ernesti (IG: @mrernestiempire)
(All weights in pounds)
1) 170, 175, 185, 205, 225, 235, 240 *No misses! Very pumped to hit 240!
Dips done on dip station (no rings) alternated strict and kipping each round.
2) 6:53 *Of course I didn’t look up the cap until after the workout. No clue where I was when I hit the cap. Oh, and pull ups still hate me.
3) Jerk- 195, 205, 225, 245, 265(+15PR) *No misses.
Looked at the workout after working up on the jerk which is when I realized I did part 3 wrong (that’s what I get for trying to squeeze 2 sessions in the time frame of 1) so I called it there.
Oh and I forgot to note, the 8-OHS were unbroken! Very pumped about that too!
Session 1
Emom
Cleans 185-245
Dips unbroken
Jerks 185-235 fast and solid, mission accomplished
Pulls 235-275 haven’t been able to do these the last few Saturdays so just practiced position for the day
Regional wod 3:50, 40sec PR from this past summer, did the ohs unbroken today
Session 1:
1) 140, 145, 155, 165, 175, 180 (miss), 170#
2) 3:07. Pull-ups in sets of 8 and OHS unbroken. Felt better than last time we did this before regionals
Session 2:
1a) 195, 210, 220, 230, 240# (PR)
1b) 215, 225, 235, 245, 250#
2) 3 rounds + 2 MU… the day that I can do 5 MU unbroken and maintain that HR will be a day to remember. Singles for now
EMOM
230
245
260
275
290
300
305 (only hit from floor, smoked)
Conditioning different
Doing 30 min AMRAP tomorrow
Very impressive. So your 1RM clean is 350?!?!? What’s your Facebook or Instagram is love to follow you! Keep up the great lifts your inspiring us older guys
Thank you I appreciate that! 1rm clean is 330 lol… I usually just pick a weight higher than 60% so I don’t have to take massive jumps lol. My Instagram is j_hayward7
EMOM
1.) 185
2.) 205
3.) 215
4.) 225
5.) 245
6.) 255
7.) 280
Conditioning
4:48
UB ohs
Conditioning
4 + 3 MU
1 Three Position Clean (floor, hang, power position)* 145 185 205 225 235 2/1, 250missed, 240 1/1/miss
10 Ring Dips
2) 2014 Regionals Event 8:16
Session 2:
1a) 5X3 Jerk from Blocks/Racks – 185, 225, 245, 250×2, 255×1 (6 mo PR)
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – 225 275 295 305 305
2) 30:00 AMRAP of: 5887 Meters, did sets 1,2,3 in MU 6+1, did set 4 7 UB, and 5 5/1/1
Row 1k
7/5+ Muscle-Ups (7 men/5 women)
Peter Foster
31/M/175#/5’9″/East Region
IG: goalie858
Session 1
1) 185/195/205/215/225/235/245# (+5#) FINALLY got 245# in the high hang! All ring dips strict and under :10
2) 4:10… pull ups went 45/10/9 and I think I tried to pick up the bar too quick because my first OHS rep was a no rep and then did a shaky rep then dumped the weight. Did 4 then 3 after that. I think if I went 4/4 I would have easily been in under 4:00, which is what my goal was.
Session 2 ( right after Session 1)
1a)185/205/225/245(ooxo)/255(oxoo)#
1b)315/325/335/345/355#
2) 5rds + 470m… all MU’s 4/3 except for round 2 I went UB but my hands were a lil iffy so I backed if off the rest of the rounds. Rows averaged 4:00.
Sunday:
Session 1:
1. Alt emom 14min:
– 3 position clean: 55-60-62.5-65-67.5-70-72.5kg
– 10 ring dips: did 5,5 each set.
Cond: time: 7:19min : did pull ups in sets of 5 mostly and used 61kg for the ohs which was unbroken. Probably could have gone heavier.
Session 2:
Did 1 hour pillaties.
M/48/155
Got back from Vegas on Sunday, and did some of Saturday’s workout.
Push Jerk x 3: 60-70-74-76-80kg
Pause Clean Pull x3: 60-90-110-110-114
EMOM 14
3 pos clean: 135-140-145-150-155-160-170
10 hand release plyo pushups
30min conversational:
2 min airdyne
7 strict neutral grip pull ups
7 strict ttb
7 rounds + 2min on airdyne
Anyone know of any Outlaws or Outlaw-friendly gyms in Kauai?
Session 1:
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
195/205/215/225/235/245/255 (-10 from last week), still feel weak
10 Ring Dips/done
2) 2014 Regionals Event 7
For time: 3:03, good workout for me, best I’ve felt in 2 weeks from being sick
64 Pull-ups
8 OHS 205/135#
Session 2:
1a) 5X3 Jerks/light up to 205
2) Just did 4 rds at a nice pace. 2:10/500m splits. 4/3 M-Us
30:00 AMRAP of:
BBG
165-185-20-225-245-255-245
Conditioning
4:44
was at Level 2 cert all weekend so did this sunday night at 7pm
1)190,195,200,205,210,215,225
2) dips all UB
Cond- 3:30. Not impressive. OHS UB
Session 2-
Went light on jerks. Worked on form- 245,255,265,275
Cond- sunday- 6rds+250m