150311

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This, along with Shantai Dickerson’s 20 rep improvement from 14.2 to 15.2, makes me think everyone who scored below 200 reps on 15.2 should stop exercising for the next year if they want to get really good at exercising.

Then again Tom Sroka only did 77 reps, and he’s really good at lifting things. He also weighs more than Chad and Shantai combined, so I guess you have to be a really tiny human for it to work.

Forget I even mentioned it.

http://instagram.com/p/0BDaGyML2V/

WOD 150311:

BBG

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4X24 (alternating) Pistols AFAP – rest 90 sec.

Conditioning

12:00 AMRAP of:

20 Front Squats (no rack) 155/105#
20 Box Jump-Overs 24/20″
15 Front Squats (no rack) 185/125#
20 Box Jump-Overs 24/20″
10 Front Squats (no rack) 225/155#
20 Box Jump-Overs 24/20″
5 Front Squats (no rack) 275/185#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

56 thoughts on “150311”

  1. Coach, is squat cleaning into the first rep of front squat allowed? Or do you have to start at full lockout before the first rep can count?

  2. Thanks outlaw for helping me get 408 reps on 14.2. Loved the programming over the last few years.

  4. I guess this post helps justify switching to outlaw barbell to focus on the olympic lifts after the open.

  5. Hit a 135kg ( 297lbs ) clean from the knee today!
    Thanks Outlaw!
    The Jerk needs to catch up!

  6. BBG
    1. 185# (-30#)
    2. 245# (-20#)
    3. 235# (-10#)
    S/S
    1a. 295, 295, 315, 315#
    1b. Done (all sets ~45 seconds)
    C
    81 reps

  7. BBG
    1) 145, 155, 165, 175, 185, 195(x) should’ve had it, 215 (x)
    2) 225, 235, 245, 255, 265

    The rest later

    • 3) 225, 235, 245, 255, 270

      Strength/skill
      1a) 295
      1b) 46 sec, 42 sec, 41 sec, 42 sec

      Conditioning later

      • Conditioning
        1 round RX
        130 reps @ 11 minutes
        -was able to catch 275# for another go, just couldn’t stand it up at the point
        -sets of 5 on the front squats all the way through
        -used each weight as kind of a warm up to attack 275#

  8. BBG
    Snatch: 35-37,5-40-42,5-45-47,5-50 kg

    Clean: 50-55-60-65-67,5 kg
    Both snatches and cleans were off the floor. No blocks and I’m focusing on improving my first pull

    Jerk: 50-55-60-65-70 kg

    Strenght:
    1a) 75 kg
    1b) 50-50-46-46 sec. One no-rep in the first two rounds.

    Conditioning:
    107 reps.
    Changed the weight in round 3&4 to 60/65 kg. I have weak legs. I need to squat more…

  10. Bbg:
    1. Snatches: 185/ 195 / 205 / 215 / 225 / 235 / 245 missed

    2. Cleans 225 / 255 / 275 / 295 / 300 (+5 pr)

    3. Push jerk: 225 / 255 / 285 / missed 300 X2. Terrible. Terrible.

    Strength:
    1a. Pulls @ 330
    1b did 2 full sets but dealing with bad knee junk still so cut to 12 after. Right leg felt great

    Cond later

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

    BBG:
    1) 155/165/175/185/195/(205)/205#
    2) 225/245/265/(285)/290# (5# PR!!!!!)
    3) 205/225/245/(265)/265#… OH was feeling it today!

    STRENGTH/SKILL:
    1a) Done @ 320#
    1b) :40/:38/:39/:41

    COND:
    105 Reps….got to the 275# F/S with 3:00 left and gave it a run to clean it 3 times but no dice after everything before it and it being -15# from my new clean PR. Went 10/10 for the 155#, 5/5/5 for the 185#, and 5/5 for the 225#. Didn’t think I could take those huge chucks at 225# but I just didn’t want to clean that thing back up!

  12. BBG:
    1) up to 175
    2) up to 245
    3) up to 225

    Was going to do rest over lunch then had meeting and ate a bunch of pizza. So I’ll prolly just do pistols and yesterday’s connectivity tonight at my apartment and call it a day haha.

  13. Hey there…we are a group of 40-46 year old guys who workout in barn together and have been screwing around with different programs. We all want to get stronger and improve met-cons. Would you suggest following Outlaw Way and the BBG (whats that stand for by the way) with strength and conditioning parts. Or Barbell way strength cycle with whatever the Outlaw Way conditioning is doing that day.

    Thanks! Love the site and Open advice videos.

  14. BBG
    1) 190
    2) 265
    3) 270
    Strength/Skill
    Later
    Cond
    105 reps@8:22. 3 attempts at 275 and kept missing. Put bar on a rack and did 5 at 275 and last 20 box jumps@ 11:50.

  16. 1. 135 lb PR(up 5 lbs from last week)
    2. 180 lb PR (up 5 lbs from last week)
    3. 165 lbs, just meh
    4. Did not time pistols, just worked on actually doing them
    Conditioning:
    130 reps, did 155 x 10, then 155 x 5 again. 185 was not happening after those pistols.

  17. BBG
    1) 110-132-143-143-143-154f-154# – 143# was a little sloppy in the 1st 2 attempts; the last set, 154# floated OH so I think I am starting to get better at blocks

    2) 132-154-176-198-209# – 198# felt really good so I jumped to 209# and everything went to shit

    3) 165-198-220-242-257#f – tried to jump up 4# from last week and missed

    Strength/Skill
    1a) 225-275-275-275# – I completely suck at blocks so I went heavier here

    1b) Done – pretty slow, but before today, I couldn’t do pistols without scaling them somehow!!!

    Conditioning:
    105 reps – my max clean is 252# so I knew I wasn’t going to get anything at 275, but I tried anyway. Finished the set of 20 BJO after the 225# front squats at 10:59, put 275# on the bar and at 11:40 made a feeble attempt to clean it, the attempt was more like a clean deadlift then with the remaining time i did 4 Deadlifts at 275# – i figured that was better than standing around waiting for time to expire!!!

  18. BBG
    1)145/155/160/165/170/175/185 No misses +5lbs from last week

    2) 215/225/235/245/255 No misses +5lbs from last week

    3) 205/215/225/235/245-No misses +5lbs from last week, foot work still a little off
    Strength/Skill
    1A) Done @ 280
    1B) Done in 1-1:15 Every Set
    Conditioning

    107 Reps Rx’d ( 2 Reps @ 275)
    This is a 5lb PR on my Clean. I have had a goal to Clean 275 since I started Outlaw about 2 years ago and to hit it in this Conditioning piece makes everything we have done all worth it. Those 2 session workouts on Wednesday and Saturday that made people either change programs or skip shit. Those 30 and 40 minute Conditioning pieces or doing those 30 minute rows all alone in the gym on a Saturday afternoon. Thanks to Rudy from all the programming and thanks for the people who post all the time like Shawn Rider, Randall Williams, Bryan Holland, and Emily who usually beat my ass.

    • Nice PR man!
      Since you’ve been following for 2 years I’m curious how long it took for you to adapt to the volume?
      I love the program but even with cutting some stuff out I usually feel wrecked. I’ve bumped my calories up, lots of mobility. I’m thinking of switching over to Outlaw BB so I can focus on oly strength and technique while cutting the conditioning back to some airdyne, rowing and bw movements.

      • I would say after the first off season template i was somewhat adapted..I did 4 5 years of College wrestling so GPP might differ case to case. Dont think you wont feel beat down or feel like shit at times. Its not unicorns and rainbows

  19. Plan to do all this work Friday. Again I do the open open Thursday when it’s announced because it’s got our members really involved. If it wasn’t for them I wouldn’t have the place I have to do what I love.

    So…. I was supposed to rest today and mobilize but I got talked into doing main site. Check it out clearly Outlaw programming works.

    245lbs snatch
    295 power clean
    405 deadlift (I suck at deadlifts)

    Did power movements the entire time until the 245 pushed me in the hole. Almost hit a PR at 255lbs but missed behind. So thank you Rudy look forward to tomorrow night.

  20. BBG: felt really off today on this. Just tired
    1) 125, 135, 145, 155, 165 (miss), 160 (miss)
    2) 175, 205 (miss), 205(miss), 205#
    3) 205, 215, 225, 235 (miss), 230#

    Strength/Skill
    1a) 225#
    1b) these fucked up my knee last time we did them so I just did KB front squats

    Conditioning: 134 reps (1 round + 4 front squats). Felt so good… hoping for something like this in the Open

  21. Domonic Ernesti (IG: @mrernestiempire)

    Only had time for one part today so I went with conditioning only.

    Cond: 105 reps (225 done + 20 bjo’s) I did manage one attempt at 275 but missed the catch in squat clean.

  22. Snatches
    165
    185
    205
    215
    225
    230 (+5 PR)
    235 (failed)

    Cleans
    245
    265
    275
    285
    300 (failed)

    No jerks

    No pulls
    Practiced pistols for about 10 mins

    Conditioning
    Got to the 275 with 2:15 remaining and couldn’t clean it. Frustrating.

  23. Snatches
    95, 115, 125, 135, 135, 145, 155
    Clean
    155, 175, 195, 205, 215

    Jerk
    155, 185, 205, 225, 235

    Pulls-235
    Pistols- complete

    Conditioning- Got to 275 with 1 min, missed clean twice

  24. 1) 165/185/205/215/225/240/250
    2) 255/275/285/285/300

    1a)315
    1b)done

    Cnd: completed one full round+3 front squats…all squats done UB intil 275, then did 3+2… Felt good today

  25. Bbg
    1) 145, 2 miss @ 160
    2) 205 5# pr
    3) 175, 2 miss @ 190

    S/s
    1a) 225
    1b) done

    Conditioning
    108 reps at female weights. Counted the squat cleans as a rep for front squats. Not that long ago 185 was a 1rm, and I actually ended up cleaning it twice during the conditioning today.

  26. BBG:

    1) 225
    2) 265
    3) 325

    Strength/Skill:

    1a) 295 (easy)
    1b) 0:38 – 0:38 – 0:36 – 0:34

    Conditioning:

    105 reps — Finished 3rd set of BJO at 9:45. Made 1 (pathetic) attempt at 275 and called it a day.

  27. BBG
    S-225
    C-285
    J-290

    Strength/Skill
    #315
    Pistols- :40/:39/:36/:42

    Conditioning
    133 reps
    1 full round + 3 front squats

    • At #275

      Recorded it because I was solo so I’ll post a link to the video later. As far as mental and body exhaustion goes, I feel it big time. Really happy with today’s performance.

  28. 1: 155, 187, 207, 217, 227, 237, 247
    2: 245, 267, 277, 287, 297 (no go. Legs hurt)
    3: 185, 225, 245, 275, 295

    4a. 225, 275, 315, 325, 375
    B. 12 and 12 for each set UB.

    5. 1 round + 1 FS @275.

  29. M/48/155
    AM session:
    Shoulder press x5: 30-34-40-42-44
    Pause Clean Pull x3: 86kg
    Pistols: sketchy, but done. Did not time.

    PM session:
    Connectivity: ring pushups, 20s hollow hold + 5 vups, 20s superman + 5 arch ups; 15s HS on parallettes lower to 15s L hold.

    block snatches: 95-115-125-135-145-150-150-155. 1 miss at 150

    block cleans: 135-145-155-165-175-180

    rack jerks: 185-195=205-215-225

    Conditioning: 1rm clean and jerk is 220, so I scaled this one so the front squats were 135-155-175-185.
    All FS unbroken, which was a huge, but pleasant surprise for me.
    1 round + 5 front squats + 20 box jump overs.

    I feel like I am ready for anything in 15.3.

  30. All block work, kept as power
    1) 7X1 Snatch From Blocks 135×2, 155×2 175×2, 195f
    2) 5X1 Clean From Blocks (just above knee) 185×2, 205×2, 225×2, 245
    3) 5X1 Jerk From Blocks 185×2, 205×2, 225×1 (2 second pause in dip)
    Strength/Skill
    1a) 4X3 Paused Clean First Pull (3 count pause at knee) 315
    1b) 4X24 (alternating) Pistols AFAP (43s, 34s 36s, 37s)
    Conditioning
    12:00 AMRAP of: Finsihed one round and completed another set of the 275. Broke up with 185 (10-5), everything else unbroken. Regional style box jump overs (136 reps)

  31. Did 10 min row and connectivity in the morning.
    Afternoon:
    1. Snatches from blocks: 40-50-55-57.5-60-62.5-65kg
    2. Clean from blocks: 60-65-72.5-80-85kg
    3. Jerk from rack: 60-65-72.5-80-85kg
    All the lifts felt really good.
    1a. Pause clean first pull: 95kg
    1b. Pistols (alternating) did all sets 24.
    Didn’t do the conditioning. Just did a 10min Airdyne instead.

  32. 1) 145/155/165/185/195/205/220
    2) 225/235/255/265/275
    3) 225/235/245/255/265

    1a)@300
    1b) done. Not sure about the times

  33. Been flowing for about 5-6 months figured I’d start posting.
    Only had time for BBG
    1. 195#
    2. 265#
    3. 350# I basically just learned to jerk magical over the last few weeks so that’s a 350# pr. 25# s2o pr.
    Program definitely works!

  34. Therefore would you guys recommend going with outlaw barbell instead of the way having gotten 160 reps(under 200)? No doubt strength is definitely a weakness for me. This said it was an improvement of 70 reps from last year. Thank you!

  35. Rudy,
    Not that today was one of them, but I’ve been a bit confused by the long conditioning pieces lately. In the doctrine section you said you would specifically not program long conditioning pieces, but that has generally been the opposite of the case lately. I may be the only person thinking about this but some explanation would be appreciated. Thanks for the awesome programming.

    • I don’t know, but I think in the past for regional/games prep there have been some generally longer pieces for those going to up their baseline levels of conditioning/capacity/etc.everything. I feel it has helped, and they have been prefaced with a “conversational pace/hr control”. The layout may just be earlier to prep people, similar to repeats, which before weren’t ideal before, but may be necessary now.

  36. body felt fine at the beginning of the day but every lift just didnt feel smooth. didnt really rest on sunday. came to the gym and played around doing handstands and saturdays conditioning so i can feel i need some rest
    snatches 135-175 failed to pull under 185 twice
    cleans 205-235 failed 245
    jerks 205
    conditioning-skipped
    went home at the end of the day and ate everything i could find and was in bed by 9.

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