I’d like to thank Chris and Barry for being kind enough to wait for me at Chris’s beautiful gym, CrossFit Pure, and Kyle from Pure Strength for settjng the whole thing up, so I could have a place to shoot this video. Thanks for the hospitality, boys.
Outlaw Way – 15.4 Strategy and Tips:
1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).
2) EMOM for 5:00 (5 total rounds):
3 Power Cleans – begin at 155/95 & add 10# each minute (final weight 195/135#)
3 Deficit HSPU – 4″ deficit
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Treated every power clean as a single, followed the bar down then pulled.
Treated hand stand push up rep scheme by feel, however ‘virtuosity’ I really felt was key here. Efficient smooth technique on the kip and strong lock out is crucial for HSPU reps, got quite a few no reps (10-20 maybe) by not driving hard enough and locking the body out straight. Fun workout but tough on the neck if you’re fatigued.
15.4 – 78 reps
No dunk on the video??
56 rx’d (3:30)
4s and 3s on the HSPU. Singles on the cleans. Only advice I have is to find your pace on the HSPUs and let the cleans rip. There is almost no metabolic factor to this one. I’ll definitely re-do this one and push it faster on the cleans and rest a little less during the breaks from HSPUs. I think I can come up with 10-15 more reps.
Defiently will go faster on the redo there is a fine line between resting and dragging a rest and that exactly what I did 5 sec rest were to long. Did triples the entire time on HSPU need to figure out a different rep scheme and probably just do fast singles on the power clean defiently can improve by 10 reps or so wasn’t taxed at all. Push harder than you think you need to 8 minuets is fast. And keep your legs together at the top and defiently lock completely out and don’t stare at the ground. Redo for sure.
1) up to 170
3) 15.4 86 Reps Rx’d (1:52) – Had 2 No Reps , But really happy with this performance
The demo video on games site shows plates even with an AbMat. Anyone think this is a better idea?
15.4: 90 reps (7:57) big mistake on my part not realizing I could use an ab mat & plates. Will redo & expect 100-120 because I can rebound my kip now rather than cautiously coming down on my head
Blocks work from wed
4min amrap of 15.4 to get an idea of how far I’ll get on it tmro. Made it 2 reps into the set of 15 hspus (47 reps)
15.4: 68 reps. Used plates and a mat and that worked out pretty good.
World like to redo and then keep the breaks shorter. Broke hspu in sets of 3 after second round. Need to go faster.
15.4 = 140 reps 🙂 thank god outlaw has been putting strict HSPU every week, really helped with these kipping HSPU! Good luck everyone :)!
1) Up to 205 (easy)
3) 15.4 — 56 reps (1:54)
New standard and shitty kip wrecked me. Had to bring my hands in a lot closer than I was used to, which forced me to go to kipping earlier than I hoped (never) and caused the wheels to come off.
Time to relearn how to do HSPU…
1. 195# (-10)
3. 66 reps
15.4: 108 reps
Currently in a Canada West-like bet with Rider and Cheek so not sure if I will redo or not but I have no problem posting and letting the mind games ensue with those guys until Monday night!
This is going to be fun to watch!
You’re at least 10 reps short 😉
I’m coming for you Pete…or did I already beat you?!?!?!?!?!!???!
Also, I’m not at HPCF anymore, but mods won’t let me change my name
Domonic Ernesti (IG: @mrernestiempire)
1) 185 *Felt oddly heavy today
3) 15.4- 66 reps
Hspu UB until round of 12 and probably didn’t need to break. Power cleans were T&G until 6, went 3/3. Had a lot of time in transition, had to walk across YMCA to the only area hspu can be done. About 15-30 seconds lost there every time. Did not have someone to watch my line but I made sure to bring my hands in and get full extension while pulling my toes towards my head every time. This was essentially a test run, Monday will be go time.
70 reps. I just flat out sucked today!
15.4 106 reps. Definitely a good tip to look up at the ceiling. Went to single cleans at the 6s and eventually sets of two HSPU on the 21s
1) 135 (-20)
2) 2 rounds, this did not bode well for me
3) 13 RX considering I was only able to get 195 off the blocks Wednesday, and 185 is still my “pr” from the floor, I guess this wasn’t terrible. I still felt fairly okay so I dropped the weight down to 125 rested a few minutes and did it again at female weight.
My head is sore, should have done a mat.
15.4 = 94 reps
I went with strict HSPU because my kipping isn’t too smooth.
I went UB on the 3-6-9-12 and then 10/5; 8/6/4; and then got 4 into the 21’s.
Singles are all I can manage at 185#. That is 80% of my 1rm, but all those PC&BJ workouts made this weight very doable for sets of 3 and 6.
The heels above the line standard was tricky to get used to. I started with 3 no reps and really had to push my head through, get my feet together, and extend to get above the line.
Good luck Outlaws!
55 reps RX’d
Went slow and deliberate on HSPUs, only had 1 no rep as a result. Only had to break in the round of 15. Did squat cleans as singles, due to the load.
1) 175# – i went straight to 185# and missed it twice… so close to getting it though
2) done – HSPU were surprisingly easy at a deficit
3) 95 reps Rx
Didn’t need to, but I started breaking the HSPU in the round of 9 to avoid pulling a Jason Khalipa. I was worried because anytime I kip, I am all over the place and it is a real struggle; however, I followed Rudy’s tips in the video and they were like butter!!! PC were all singles
Bbg up to 205
15.4 72 reps.
Worked up to 185 on the power position snatch
83 on the 15.4, plan on re-doing with an ab mat and 25lb plates Monday. Hope for something much better…
Am: Did some mobility and light airdyne.
Hang snatch: 40-50-55-60kg
Def hs push ups: 3-3-3
15.4: only got 35 reps. Tie break 5:32min. Cleans fine. To slow on the h.s push ups. Watching every one else I think I measured my marker wrong, was to high. Will maybe redo on monday.