The Outlaw Way

In Omnia Paratus

150318

Posted on March 17, 2015 by rudy.coach

Welcome to the team, Lauren.

http://instagram.com/p/0WK1ndsL8p/

WOD 150318:

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

5 rounds of:

1:00 ME Power Clean & Push Jerks @ 65%, 70%, 75%, 80%, 85% of 1rm PC & PJ (percentages represent progressively increasing load over 5 rounds)
1:00 Rest
1:00 ME Bar Muscle-Ups (protect your hands!)
1:00 Rest

31 thoughts on “150318”

blake trippy on March 17, 2015 at 6:44 pm said:

was wondering on something like the 5×1 Jerk, are you guys making sure that all 5 sets are at a working weight relative to your 1rm or just progressively building up to something heavy, thanks
- Peter F. on March 17, 2015 at 7:20 pm said:
  
  I don’t know about everyone else but unless it’s says “not a maximal load” I am working to PR everytime! i use the 5 sets to try to work to that PR attempt on the 5th set. May be just me but seems like a waste to have any other mentality!
  - Chris Strohsahl on March 17, 2015 at 7:50 pm said:
    
    Same. I’ll generally try to set my attempts up so that if I don’t miss, my last attempt will be for a new PR.
- Richard Essig on March 18, 2015 at 10:20 am said:
  
  Yeah I’m aiming for PR’s if possible. Only happened twice so far though
- Rambo on March 18, 2015 at 5:41 pm said:
  
  Same as what they said.
  - Rooney on March 18, 2015 at 6:23 pm said:
    
    +1
Shawn Bhatti on March 18, 2015 at 4:33 am said:

BBG
1) worked up to a pr of 205! Happy about this
2) these felt shitty probably from all the front squats & yesterday’s emom. Only up to 270
3) PRd at 290. Happy to see progress
Strength/skill
1a) 315 325 335 345 all in 3s
1b) all pistols done (24)
Conditioning
C&Js followed by Bar MU amount
185X9 10, 195×8 9, 205×7 8, 215×6 7, 225×6 8
wore gloves on bar mu to protect hands. This wod felt good
Bobby Jo on March 18, 2015 at 8:26 am said:

BBG
1. 195# (-20)
2. 245# (-20)
3. 225# (-20)

S/S
1a. 335#
1b. Done
Randall Williams on March 18, 2015 at 10:01 am said:

BBG
1) 145, 155, 165, 175, 185, 195, 215x
2) 235, 245, 255x, 265, 270x
rest later
- Randall Williams on March 18, 2015 at 11:25 am said:
  
  3) 235, 245, 255, 265, 280x
  -should’ve had 280, let the bar go forward on the dip. Easy lock out, just too far in front to recover.
  
  Strength/skill
  1a) 300#
  1b) 35 s, 35 s, 38 s, 36 s
  -way faster this week
  
  Conditioning later
- Randall Williams on March 18, 2015 at 5:07 pm said:
  
  Conditioning
  10 reps @ 165/14 bar MU
  9 reps @ 180/13 bar MU
  7 reps @ 190/12 bar MU
  6 reps @ 205/12 bar MU
  4 reps @ 215/11 bar MU
  
  36 total PC&PJ
  62 total bar MU
Richard Essig on March 18, 2015 at 10:19 am said:

24 / m / 200
IG : essig14

1. Snatch (hang, no blocks): 165 / 185 / 205 / 215 / 225 / 235 missed overhead / 240 missed.

2. Clean (hang, no blocks) 185 / 225 / 255 / 275 / 295 missed twice. Got stuck, caught it easy.

3. Jerk (split today, cautiously due to knee junk) 255 / 275 / 305 / 315 /325 /335 miss.

Strength: 1a @ 335 (cause I know 295 should have gone up)

1b. DND (knee)

Cond: pm session
Ian on March 18, 2015 at 1:17 pm said:

BBG: (went light)
1) 135 a lot of times
2) 205 (power)
3) 215

Strength/Skill:
1a) 4×8 Pendlay Row @ 135
1b) 4×3 Bench Press @ 185
1c) 4×24 Pistols (around 1:00 each)

Conditioning: (I ripped on 15.3 on Monday so didn’t do too many bar MUs)
8/3 @ 135, 7/3 @ 145, 6/3 @ 155, 6/3 @ 165, 6/3 @ 175
Emily M. on March 18, 2015 at 2:07 pm said:

BBG: these have been way below my maxes for at least 3 weeks. Like 20-30# lower. Not sure what’s going on
1) 150#
2) 195#
3) 215#

Strength:
1a) 215#
1b) did kb front squat at 16 kg instead because pistols fuck up my knee

Conditioning: hands feeling like they could rip after repeating 15.3 so did burpee box jumps instead of MU. And screwed up and forgot the 75% round so did another round at the end at 85% after I realized
Clean and jerk: 8/7/3/3/1
Burpee box jump: 14/14/15/16/16
Jason K on March 18, 2015 at 2:21 pm said:

BBG
1) 110-132-138-143-147-151-154# – felt pretty good today, i think I am starting to get this block sh@t

2) 132-154-176-187-198# – bout like usual

3) 132-154-176 – I stopped after 3 sets due to pain in my left shoulder

Strength/Skill
1a) 226-275-279-279#
1b) Done

Conditioning:
169 x7/11
187 x6/11
oops, loaded the bar differently and wound up with too much weight in the first 2 sets – my bad!!!
176 x7/12
187 x4/10
198 x4/11

28 total PC&PJ
55 total Bar MUs
Duck on March 18, 2015 at 2:54 pm said:

BBG
1) 145/155/160/165/170/175/185- No misses same as last week

2) 220/230/240/250/260- +5lbs from last week, also +5lb pr off blocks

3) 210/220/230/240/250 +5lb from last week

Strength/Skill
1A) Done @ 285
1B) 1min/ 58 sec/ 1 min/ 1:04

Conditioning
Off 240lbs (155/170/180/195/205)- did all singles and didnt push hands too much
Also, Ring MU
155- 7/ 3+2
170- 6/ 3+2
180- 6/ 3+2
195- 5/ 3 +2
205- 5/ 2+1+1
Rambo on March 18, 2015 at 5:51 pm said:

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

BBG: 1) 95, 115, 135, 155, 175, 195, 205(f) *Missed it out in front.
2) 205, 225, 245, 275, 295(f) *Didn’t get the bar seated on the shoulders very well, dropped it in front.
3) 225, 245, 265, 285, 305 (10# PR!!)

S/S: 1a) Done @ 305
1b) :53, :47, :51, :44

Cond: Shortened to 2 rounds, nursing a previous rip and body felt a little wrecked.
PC/PJ: 180#-7reps, 195#-4reps
MU: 4, 5 *Definitely could’ve had more if not for this rip.
Rooney on March 18, 2015 at 6:27 pm said:

BBG: 1) 215
2) 265
3) 265
Strength: 1a) 290
1b) done
Conditioning: 4 rnds- PC&PJ – 11, 10,10,8
Bar MU – 8,7,5,4
Peter F. on March 18, 2015 at 7:18 pm said:

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

BBG:
1) 155/165/175/185/195/205/(210#)
2) 225/245/265/280/(295#)
3) 205/225/245/265/(285#)

STRENGTH/SKILL:
1a) 315#
1b) :36/:36/:41/:40

COND:
1) 165# 11/10
2) 180# 9/11
3) 190# 7/12
4) 205# 5/10
5) 215# 4/10
Totals: 36/53
Chris Strohsahl on March 18, 2015 at 8:01 pm said:

BBG:

1) 165 – 185 – 205(x) – 205(x) – 215 – 225 – 235
2) 205 – 235 – 255 – 275 – 285(x)
3) 275 – 295 – 315 – 335(x) – 335(x)

Strength/Skill:

1a) 315#
1b) 38s – 36 – 36 – 36

Conditioning:

1) 6 @ 175 / 4
2) 6 @ 185 / 4
3) 6 @ 200 / 4
4) 6 @ 215 / 3
5) 5 @ 225 / 4
Courtney on March 18, 2015 at 9:27 pm said:

BBG
1. 130 – missed 140 on last attempt
2. Lower back is flaring up so stayed light – 155
3. 200 (+10 PR!!!!)

Pulls – Done
Pistols – Done

Conditioning
Done – had to do all of my work in one session today and this sucked
Mike Cook on March 19, 2015 at 12:38 am said:

m/48/155
AM Session:
Pause Clean pulls 94kg & pistols. Less wonky than last week.
AMRAP 12 conversational: 40 thrusters 45lbs & 3 min airdyne.
That was supposed to be the 20 min piece from yesterday, but that is all I had time for.

PM Session:
Connectivity: box shoulder stretch, 20s L holds on floor, 6x20s 30degree HS hold, 13 pullovers (unbroken!)

Block snatches:
95-115-125-135-145x-145-155-160x-160 +5
Block cleans:
145-155-165-175-185x -5
Rack jerks:
145-175-195-215-225x-225 =

PCJ & BMU
1. 135×8 – 8
2. 145×7 – 10
3. 155×6 – 10
4. 165×6 – 10
5. 175×5 – 10

BMU were completed in about 30s, easy. I hope these come up in the Open or Masters Qualifier.
Ryan Trent on March 19, 2015 at 12:55 am said:

Bbg:
1. Snatch from blocks: 40-45-50-55-60(failed)-60-65kg
2. Clean from blocks: 60-70-80(failed)-75-80kg
3. Jerk from rack: 60-70-75-80-85kg
1a. Pause clean 1st pulls: 80-90-90-90 kg
1b. 4×24 pistols
Cond: 5 rounds me 1min with min rest:
P. Clean + push jerk:
weight: 60-65-67.5-72.5-77.5kg
Reps: 8-7-7-6-5 (ouch)
Bar muscle ups:
Reps: 5-5-4-4-4
Good training day.
Shawn Bhatti on March 19, 2015 at 3:12 am said:

What are everyone’s predictions for the next 2 open workouts? I’d like to see rowing/thrusters and a C&J/burpee box jump couplet.
- Chris Strohsahl on March 19, 2015 at 5:43 am said:
  
  They’ve had a gymnastic movement in each of the first 3 weeks, and no barbell last week, so a burpee/barbell or box jump/barbell couplet this week is a good bet. They’ve always saved thrusters for the last Open WOD, so maybe this year is the year they change things up. That would also make next week a complete guessing game…
- Rambo on March 19, 2015 at 6:46 am said:
  
  I would love to see another 1RM but I highly doubt that will happen. They typically have some form of an ascending weight workout though, so that could be coming up yet also. Ascending thrusters…?
  - Chris Strohsahl on March 19, 2015 at 6:56 am said:
    
    That’s kind of what I’m thinking. Either 3-6-9… Thrusters and burpees, or something like 13.1, where the burpees go down in reps, and the thrusters go up in weight.
    
    People are also guessing at a gymnastics-based 15.4a (think: ME strict HSPU), but I’d be surprised to see another one of those.
- Randall Williams on March 19, 2015 at 6:55 am said:
  
  15.4
  Either thrusters and box jumps
  Or cleans and burpees
  3 , 3 , 6 , 6 , 9 , 9 etc
  With a 15.4a
  Of 2-3 amrap of HSPUs or pistols
  
  15.5 will probably be a chipper
  - Peter F. on March 19, 2015 at 7:03 am said:
    
    +1 on the ascending rep scheme but think cleans and box jumps. Also think a gymnastic 15.4a is coming and would really level out the field after a strength based 15.1a. My vote is 2 min ME HSPU.
Dave Q on March 19, 2015 at 7:09 am said:

1) 155/175/195/205/215 (f)/215
/225(f)/225(+5). I know just supposed to be 7 but needed to get this.
2) 225/245/265/275/285 (+10)
3)225/245/255/265/280 (+15)

1a) @315
B done, but slow. Around 1 min
Caleb Woods on March 19, 2015 at 10:46 am said:

BBG
1). 165/185/205/215/235(miss)/245(miss + deathly nut shot with bar)
2). 185/225/255/275/285/295(miss)
3). 135/185/225/255/275

Strength/Skill
1a). 315 x 4
1b). :45 – :33 – :34 – :35

Conditiong
Was feeling soul-less after that hit i took from the bar so just tried my best to move.
C&J – 25 reps
MU’s – 51 reps

180 x 5/ 12 mu
195 x 5/ 8 mu
205 x 5/ 10 mu
220 x 5/ 10 mu
235 x 3/ 11 mu

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31 thoughts on “150318”