150323

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The PRs were flowing like Arlen “Sparkles” Castaneda’s golden hair this weekend…

New OBB 105kg lifter, Wes Kitts, 201kg/442# Clean PR & missed Jerk. Welcome to the team big man.

Nicole Capurso with a HUGE Clean & Jerk PR of 104.5kg/230# @ 63kg.

http://instagram.com/p/0gZLsVML94/

New team OBB 85kg lifter, Samuel Anderson (yes, of that Anderson family), with a PR Clean & Jerk of 154.5kg/340 – at 19 years old.

http://instagram.com/p/0ggiqBML9C/

Last, but certainly not least, our new 69kg lifter – Lauren Suever – with a massive Jerk PR of 116kg/255#.

http://instagram.com/p/0izM7NML4F/

WOD 150323:

Option 1 – if you are not repeating 15.4:

BBG

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch 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.

10 6″ Target Burpees

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning

5 rounds of:

1:00 ME Pistols (alternating)
1:00 ME HS Walk
1:00 ME Box Jump Overs 24/20″
1:00 Rest

Option 2 – 15.4:

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

3) 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
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.

27 thoughts on “150323”

  1. BBG
    1a. 135, 145, 155, 165, 175 (f), 175, 185# (f from PP)
    1b. Done

    Strength
    1a. 205, 225, 235, 245 (f last rep), 260# (f last rep)
    1b. Done (strict, no tempo)

  2. 15.4
    83 reps Friday, spent Saturday cleaning up my form, redo today 103. Overall satisfied but with the understanding that I have a lot of room for overhead strength growth.

    • Strength:
      1a) 175, 185, 195, 205, 210# (+10 from last week)
      1b) done but broken up: 8/2; 6/2/2; then 4/2/1/1/1/1 for the last two rounds

      Conditioning: can’t do pistols because of knee so did KB front squats with 16 kg
      KBFS: 140
      HS Walk: 436 ft.
      BJO: 114

  4. 15.4
    70 on Friday

    91 reps today. While not a great score leaderboard wise it is always nice to find holes in your game to attack in the off season. Ready to go all out next week!

  6. Did 15.4 again yesterday: 77 reps (+9)

    BBG: 32,5-35-37,5-40-42,5-45-47,5 (fail)-42,5 kg

    Front squat: 45-55-60-65-67,5 kg

    Did my mu program yesterday so skipped ring dips.

    Conditioning:
    28-5-26
    27-6-25
    29-7-26
    30-5,5-25
    29-7-28
    (142-30,5-130)
    Hsw in meters. Felt very hard to walk with a high heart rate. Actually, breathing is always a problem.
    Any good advice on breathing while doing hsw?

  7. Warm Up:
    1.) HS PP ~ 155, 180, 195, 210

    15.4: 94

    Strength: Sat EMOM BS
    235, 245, 255, 265, 275, 290x2f, 290 (-5)

  8. 1) EMOM – worked up last set of 185

    2a) pause front squats 3×260 3×270 3×280 3×290 (-5) 3×275
    2b) tempo ring dips. All sets of ten except last set was 8+2

    3) cond.
    127 Pistols
    Hs walks done
    125 box jumps
    each round felt consistent

  9. BBG
    1) 125/135/145/155/165/175/185 (+10lbs from last week, PR for 3 Position as well)
    Burpees 30-31 seconds

    Strength
    1A) 225,235,245,255,265 (+5lbs from last week, up 25 total pounds from last week)
    1B) Done

    Conditioning
    95 total pistol squats
    420 feet/140 yards HS Walk
    101 Box Jump Overs

  10. Domonic Ernesti (IG: @mrernestiempire)
    M/25/North Central

    15.4 redo – 78 reps (+12)
    Was hoping to get into 80’s, maybe 90’s but I’m very happy with the score.

  11. Just wanted to say how much I appreciate the coaches of Outlaw. For the time being I’ve got a coach to address personal weaknesses I have in my game. I wanted to point out how well everyone has done on this last work due to the programming. I had a score of 92 and it shows one great programming and two I’ve always done HSPU correct. I plan to be back to the blog in the future but for now I have to talk these issues. I look forward to killing it with you guys again thanks

  12. 15.4
    Friday-62 (testing it out)
    Sunday-82
    Today-90
    Thanks for all the tips!! I have never made more progress than when I comitted to this programming. Thanks.
    F/29/central east

  13. 15.4 redo: 110 (6:12). Beat my 90 first try score easily. 110 wasn’t as competitive as I’d hoped though.

  14. 15.4 redo
    49 reps
    Pretty happy with this. Couldn’t do hspu’s last year.

    Took a break, some mobility.

    BBG
    105-160 failed power position on last set.
    No burpee’s

    Strength
    1a) Up to 235
    1b) Can’t do ring dips at the moment without horrible pain. Tried some CGBP 5×5 and shoulder pain was very minimal.

    Conditioning
    1. 20, 25, 18
    2. 20, 25, 18
    3. 22, 29, 18
    Just 3 rounds. Subbed kbs for hs walk.

  15. 15.4 redo
    Friday 71 reps

    AM redo 73 reps

    PM redo 78 reps

    -Very humbling workout for me, just couldn’t string kipping HSPUs together efficiently. Thought I was prepared this year, but I guess not. Oh well, just one more thing to attack with ferocity this off season.

    Strength
    1a) 225, 235, 245, 255, 270 (match)
    -this felt really heavy today
    1b) done all UB
    -this felt rely really easy though

  18. BBG:
    155 – 175 – 195(ox) – 195(x) – 195 – 205(ox) – 205
    — These were a huge struggle today

    Strength:
    1a) 225 – 255 – 275 – 295(2) – 295(1)
    1b) DND (not enough room with class going on)

    Conditioning:
    Pistols — 140 (26 – 26 – 28 – 30 – 30)
    HSW — 260′ (60 – 50 – 50 – 50 – 50)
    BJO — 99 (18 – 19 – 19 – 20 – 23)

  19. bbg
    85,95,105,115,125,135(missed power),125

    Strength
    1a) 135,155,165,175,185
    1b) 10, 5/5, 5/3/2, 5/2/1/1/1

    Conditioning
    Not enough time.

  20. BBG
    135-155-175-185-205(miss hh)-190-205(make all)
    Burpees done

    Strength
    Skipped.

    Conditioning
    Friday – 90 reps
    Today -106 reps

  21. Am: redo 15.4, measured target properly this time, it was to high on friday. Got 48 reps, tie break 3:47min not a huge score but better than friday so I’m happy with that.
    Pm: Strength:
    1a. Pause front squats: 5×3: 40-50-60-75-85kg
    1b. Tempo ring dips: 6,4-6,4-5,2,2,1-4,2,2,2.

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

    15.4 redo: one extra rep and :06 on the tiebreak…. 109 (6:22)

  23. EMOM
    145/155/165/175/185/195
    210 (hit from floor the miss)
    B)done

    Strength
    A) 215/225/235 /245/255(+20)
    B) done but more like 1 sec pauses

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