150310

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Sorry for the language, but this was a pretty big moment. 109 reps in a year ain’t too shabby. Beyond proud of the work she’s put in.

More camps coming tomorrow. Until then, refresh…

WOD 150310:

BBG

Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk 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.

15 Jumping Air Squats

Strength/Skill

1a) 4X1:00 ME HS Walk – rest 90 sec.

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

Conditioning

1) 5 rounds of:

:30 ME Power Clean & Push Jerk @ 70% (of 1rm Power Clean & Push Jerk)
:30 Rest
:30 ME Double-Unders
:30 Rest

*Rest as needed between 1 and 2.

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:

40 6″ Target Burpees
40 Wall Balls 20/14#

50 thoughts on “150310”

  4. BBG
    165, 175, 185, 195, 205, 215*, 230 (+5)
    *missed the jerk out front, so power cleaned it back up and got the jerk within the minute

    Strength/skill
    1a) 75′, 65′, 65′, 70′
    -Done in 25′ sections, small box
    1b) 160, 170, 180, 190 (+20 total load)

    • Yesterday’s Conditioning make up
      1 round + 23 Rx
      16 strict HSPUs
      -didn’t push, just stayed at a smooth pace

    • Conditioning 1
      PC&PJ: 4, 5, 5, 5, 5 (24)
      DUs: 63, 60, 63, 61, 53 (300)

      Conditioning 2
      4 rounds + 28

  5. Am Session

    EMOM

    1.) 185
    2.) 195
    3.) 205
    4.) 215
    5.) 225
    6.) 235
    6.) 260

    Took me forever to get my legs ready this morning. Not sore just very stiff.

  6. M/41/5’10″/170

    BBG
    3 position clean: 140, 145, 150, 155, 160, 165, 170
    Jump squats: 15 on first round, then 12s

    Strength
    Snatch Grip BNP/Snatch Balance 4×3+2: 135, 135, 140, 140 rest 2:00 in between sets
    No HSW

    Conditioning Pt. 1:
    P.Cleans + P. Jerk: 5, 4, 4, 4, 4
    Double Unders: 30, 30, 21, 25, 30

    Conditioning Pt. 2:
    Nope

  8. rnating EMOM for 14:00-
    Three Position Clean (floor, hang, power position) + Jerk 145, 185, 205, 225, 235 (1/1 miss), 235 (1/1/2), 225
    15 Jumping Air Squats

    Strength/Skill

    1a) 4X1:00 ME HS Walk – rest 90 sec.

    1b) 4X3 BTN Push Press + 2 Snatch Balances – 145 165 185 185 (3+1+miss)

    Conditioning
    PCPJ 165 5 (1/1/1/1/1), 6 (3/2/1), 6 (2, 2, 2), 5 (2, 1, 1,1), 6 (4, 1,1) 6 (3,2,1)
    DUs 43, 44, 26, 30, 33, 31

    30:00 AMRAP of: 4 rounds plus 20 wall balls (380 reps)

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

    BBG:
    – 175/185/195/205/215/225/235# (+10#)
    – Split jumps done in :15-:17

    STRENGTH/SKILL:
    1a) 100’+125’+125’+140′ = 490′
    1b) 135/165/175(oooox)/175#…felt off with this today

    COND:
    1)
    CJ: 5+5+5+5+5 = 25
    DU: 55+60(UB)+59(UB)+56+60(UB) = 290

    2) 4rd + 34… REALLY wanted to quit after the first round on this because mentally/physically I was toast, but then I remembered what it felt like to see my scores slide down the regional leaderboard yesterday and knew I couldn’t be mentally and physically weak and hope to surpass those guys in the near future.

  10. EMOM cleans
    165
    185
    195
    205
    225
    235
    245 flexed out jerk again
    Jumping squats done

    Strength/Skill
    165/74ft
    185/84ft
    Attempted 195 but failed. Hand was throbbing, so I called it a wrap on strength.

    Conditioning
    PC&J at 185 (singles due to hand)
    5/37 DU
    5/34
    5/45
    5/30
    5/37
    Overall, du improvement from last week

    Did 2 rounds of burpees and wall balls and called it quits.

  11. Shift today so only conditioning:
    1.) 180#
    4/51
    4/56
    4/54
    4/54
    4/56

    2.) In the PM hopefully.

  12. BBG: 149, 150, 15, 165, 175, 180, 185#

    Strength/Skill
    1a) 135, 140, 145, 150#
    1b) 107′, 112′, 120′, 120′

    Conditioning
    1) 5/50, 5/59, 5/48, 5/57, 5/59
    2) later

    • BBG
      45-50-52,5-55-57,5-60-62,5 kg UB

      Hsw: 9,5-10-11-11,5 m
      Btn pp + sb: 40-42,5-45-47,5 (failed #2 sb)

      Conditioning:
      Pc + pj @ 45 kg
      6/47
      6/55
      6/55
      6/55
      6/56

      Amrap 30
      Changed it to:
      25 target burpees
      25 Wall balls
      400 m run

      4 rounds + 20 Wall balls. Great weather in
      Copenhagen today. Spring is on its way.

  14. PM session

    Conditioning #1

    @205lbs

    4/50
    4/52
    4/51
    4/35 (messed up twice)
    5/53

    Conditioning #2

    4 rounds (mentally hated this and didn’t expect to hate it.) debating on taking a rest day tomorrow and doing tomorrow’s work Friday since I do the open workout on Thursday nights.) Any thoughts on that?

    • Do you feel you gain anything by doing it thursday instead of friday? If so, change the programming. If not, follow the programming. Just my 2 cents. Rock on.

      • I don’t think I can really a lot except mental strength. Reason I do it on Thursday is for our members it had really got the excited about the open. I know my scores aren’t super but in their eyes it gives them confidence to do the workouts no matter what by seeing me suffer (Just feed back I’ve heard). Also a crowd plays a factor being a college athlete I feel I perform better in crowd (I know sounds silly) thanks for the feed back

  15. Was feeling a bit broken and demotivated after yesterdays fail on 15.2 repeat. So decided to take a rest day today. Will start fresh tomorrow.

    • It happens man. I completely bombed 15.2 with only 83 reps after doing decent (for me) with 152 on 15.1
      The sad thing is I can do 8 strict ctb but when I do kipping they are slow. I was irritated yesterday but over it now.

      • Thanks Eric. Ye I guess we just need to keep working at it. Need to get those butterfly pull ups right. It seems to be one of the biggest factors that help people pump out these big scores. O well 3 weeks left. Will hit it as hard as I can for each of them. Then let the chips fall where they May.

  16. BBG:
    135/155/165/175/185/205/215F
    Jumping: done

    Strength/Skill:
    1a) Done…far
    1b) All @ 145

    Conditioning:
    1) 5/52, 4/47, 4/50, 4/42, 4/50
    2) 3rds + 4 reps……

  17. 24 / 200 / m
    IG : essig14

    56th in mid atlantic! I was 253rd last year at this point. Despite battling injuries all year outlaw built me up. Thank you so much.

    Bbg: cleans 185 / 195 / 205 / 225 / 235 / 245 all power. 265 missed p position

    Squats done

    Strength. 1a) 72ft, 84, 85, 88
    1b DND

    Cond: my gym’s wod

  18. BBG
    1) 170/180/190/200/210/220/230 – +5lbs across all sets
    Squat Jumps around 15-16 seconds
    S/S
    1A) 99 UB’ x3/ 90 ‘ UB
    1B) 145
    Conditioning
    1) 5 PC & PJ Every Round @ 170lbs, 52-55 DU, All UB
    35 min break
    2) 4 Rounds + 10 Reps

  19. BBG
    151-165-176-187-198-200-209# – this felt pretty good today!!!

    Squats – done each set in about 15 sec. each round

    Strength/Skill
    1a) done – don’t know the distance, but was able to do each set UB except when i had to turn around

    1b) 135-155-170-180#

    Conditioning
    1) 25 Total PC&PJ – 5/5/5/5/5
    256 total DUs – 46/50/53/54/53

    2) 3 + 28

  20. BBG:

    185 – 205 – 225 – 245 – 260 – 270(1) – 270(1)
    – Subbed 10 alternating pistols for the JAS, just in case Castro isn’t trollin’ everyone…

    Strength/Skill:

    1a) Only able to get 1 set (50′) in around a big class.
    1b) 185 – 205 – 215 – 225

    Conditioning:

    1) PC/PJ: 5 – 4 – 4 – 5 – 5 @ 185#. DUs: 5x45UB.

    2) 4 + 19 — Almost more of a mental challenge, than physical. Definitely had Peter’s post from above in mind during the first couple of rounds.

  21. BBG)
    150, 160, 170, 180, 190, 200, 210 (+5# on all sets from last week)

  22. M/48/155
    Connectivity:
    box shoulder stretch, straight arm hip taps, 3x ME L hold: 50-40-42

    Strength & Skills:
    A. 3 btn PP + 2 SB: 95-105-115 -120 (+3)
    B. 5 press HS + 5 strict HSPU + 3 kipping HSPU

    Barbell:
    Alt emom 14. 3 pos clean + jerk & 15 jumping squats
    135-145-155-160-165-170 no misses

    Cond 1: PCJ & DU
    1. 4 & 58
    2. 4 & 57
    3. 4 & 57
    4. 4 & 57
    5. 5 & 58
    All singles on the PCJ, and all DU unbroken. Yay!

    Cond 2:
    convo amrap 30 of 40 target burpees and 40 wb
    4 rounds + 40 burpees + 4 wb = 364
    burpees were all unbroken, at the pace I know I can maintain, and wb were all in easy sets of 10 with a longish break.

  23. IG: jporter43

    1: 205, 225, 235, 245, 255, 265, 275 (2 reps back nothing me)/15 squat jumps complete
    2: no room for HS Walks
    A. 185, 205, 225, 225 (felt easy)

    3. @205… 6/41, 6/54, 5/51, 4/46, 3//50

    4. Convo with a buddy. 3 +40+15

  24. BBG:
    85/95/105/110/115/120 (missed the PP, so tried from the PP second time, hit it) 130 (same as 120.
    New PR on my Jerk @ 130.

    Squat Jumps 15-18 seconds

    1a) HS walks are difficult, so I tried to work on my technique. I can kick up and hold, but moving has been a challenge, I worked on taking really small “steps” with my hands and it seemed to work, just can’t cover a lot of ground that way.
    1b) 55 then 65. (Having a lot of trouble dropping into a comfortable/stable position on my snatches, so I worked on doing an OHS with a snatch grip, getting all of the way down, and holding it for a couple seconds and pushing myself back up out of the hole).

    Conditioning:
    7/8/5/6/9 = 35
    20/10/21/23/27 = 101
    Total: 136

    Conditioning 2.. didn’t complete..as punishment, I went back to work. Put in a nice little 12 hour day..

  25. BBG
    185-205-225-245-255(f hh)-255(make)-265(f hc)
    jumping squats done

    Strength/Skill
    1a) -35ft turn around on hands -35ft x4
    1b) 165-185-195-205(f sb)

    Conditoning
    #195 for working weight
    6-4-5-4-5
    DU’s
    43-50-53-55-50

  26. 135-205 on emom
    Worked up to 125 on btn+SB
    Single pc&j on cond 1
    5-33
    6-49
    5-47
    5-43
    5-46
    DNA cond 2

  27. Hey all, I’m relatively new to Outlaw. I’ve been following The Outlaw Way programming and the blog/IG for about 4-5 months now. I was hesitant to post at first since my numbers are nowhere near some of the animals on here, but I’d like to become a contributing member to the community so here we go…

    Brian Montgomery
    27/M/180#/5’11″/Northwest

    BBG
    Three Position Clean + Jerk: 135/145/155/165/175/185/195
    15 Jumping Air Squats: Done

    Strength/Skill
    1a) Not enough time today
    1b) 115/135/155/155

    Conditioning

    1) Power Clean & Push Jerk: Done @ 135# – 5/5/5/5/6 (26 total reps)
    Double-unders: 52/52/52/53/51 (260 total reps)

    2) 30:00 AMRAP: 4 rounds + 40 burpees + 2 wall balls (362 total reps)

  28. Done yesterday. Was unable to workout Saturday and Monday.

    bbg
    110,125,135,145,155,165,175 overlooked the part about doing a jerk.

    Squats done

    S/s
    1a) subbed chin and toes hold
    1b) 105,115,115,125

    Conditioning
    1) 3,4,4,5,4 @125#
    17,27,17,35,30
    3) 2 rounds 13 burpees

  29. Alternating EMOM for 14:00-
    Three Position Clean (floor, hang, power position) + Jerk (135, 185×2, 205×2, 225×2)
    10 Pistols
    Strength/Skill
    1a) Did one attempt length of gym took roughly 30 seconds
    1b) 4X3 BTN Push Press + 2 Snatch Balances – kept this light 135 across, shoulders are pretty tired.
    1) 5 rounds of:
    :30 ME Power Clean & Push Jerk 185 got 6 every round
    :30 Rest
    :30 ME Double-Unders (right around 49 to 57 reps)
    :30 Rest

    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: found a heart rate monitor to wear and kept heart rate around 150.
    Could only do sets of 5 burpees and then rest, could do sets of 10 WBs before it would spike. Got 3 rounds + 60 reps
    40 6″ Target Burpees
    40 Wall Balls 20/14#

  30. BBG 165/175/185/195/205/215/225

    1a) around 60 ft for all give or take a couple

    1b) 135/155/165/175

  31. cj 185-250
    squat jumps-done
    hs walk 45-70 feet for each
    complex 185-215
    con
    cj 25 (5 each)
    du’s 188 total

  32. BBG: 7×1 Snatch from blocks, first: 165/180/195/210(f)/215/225/230, felt solid; a little in front on 210

    BBG: This was tough-Alternating EMOM for 14:00-195/205/215/225/235/245/255 all good with SJ. Three Position Clean (floor, hang, power position) + Jerk

    15 Jumping Air Squats/done

    Strength/Skill:
    1a) 4X1:00 ME HS Walk – rest 90 sec./Done, did about 90 ft. each time
    1b) 4X3 BTN Push Press + 2 Snatch Balances – 155/165/175/185

    Conditioning: 1) 5 rounds of. 6 reps on all PC/PJ, Double-unders, 48,51,54,48,37 ~238

    :30 ME Power Clean & Push Jerk @ 195
    :30 Rest
    :30 ME Double-Unders
    :30 Rest

    *Rest as needed between 1 and 2.

    2) Changed: For time: (Not All Out Effort, steady/hard pace), 6:00

    30 6″ Target Burpees
    30 Wall Balls 20#
    20 6″ Target Burpees
    20 Wall Balls 20#
    10 6″ Target Burpees
    10 Wall Balls 20#

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