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#
#1 in the Mid atlantic right now!
BTN?
You’re the best coach!!!! You’re ROCK!!!
RUDEBOX IN THA HOUSE!!!
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
PC&PJs done @ 185#
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.
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
BBG: 225
Strength: 1a) 39 sec Shoulder touches
1b) 175
Conditioning: DND
IG: @rrooney41
39 sec should read 30sec
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)
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.
CJ done @ 170#
+1 glad I had someone with me
+1 Agreed
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.
Shift today so only conditioning:
1.) 180#
4/51
4/56
4/54
4/54
4/56
2.) In the PM hopefully.
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
C&J at 150#
BBG
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.
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
Sorry for broken English I was driving
Thoughts: don’t do the open on Thursdays
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.
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……
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
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
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
PC&PJ done at 165#
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.
BBG)
150, 160, 170, 180, 190, 200, 210 (+5# on all sets from last week)
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.
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
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..
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
30min AMRAP
4+15
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
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)
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
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#
BBG 165/175/185/195/205/215/225
1a) around 60 ft for all give or take a couple
1b) 135/155/165/175
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
later that evening
conditioning 2
4+45
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#