The Outlaw Way

In Omnia Paratus

150331

Posted on March 30, 2015 by rudy.coach

I have no words for this. I realize it will likely not remain as the best time in the world, but for the moment – Marco Coppola is not just the King of the Outlaws.

http://instagram.com/p/03HjmqML3C/

WOD 150331:

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 TTB – rest 90 sec.

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

Conditioning

Run 5k

40 thoughts on “150331”

Junkin on March 30, 2015 at 3:54 pm said:

Crazy… Congrats Marco.
ptuling on March 30, 2015 at 4:05 pm said:

King
Kim L on March 30, 2015 at 6:57 pm said:

Can anyone recommend a good website to get a reasonably priced singlet?
- Junkin on March 31, 2015 at 10:05 am said:
  
  got mine from here http://www.dynamicfitnessequipment.com/
  
  Dynamic Fitness Equipment
  - Kim L on March 31, 2015 at 10:47 am said:
    
    Thanks!
- Espinosa on April 1, 2015 at 8:50 am said:
  
  Lasttime I checked, dynamic fitness was not stocked on most of their singlets. Try here, too:
  http://vikingweightlifting.com/product-category/adidas/adidas-weightlifting-suits/
Matheus on March 31, 2015 at 9:11 am said:

BBG? BTN? What’s this? Help me!
- Chris Strohsahl on March 31, 2015 at 10:54 am said:
  
  BBG: Barbell gymnastics http://outlawway2.wpengine.com/doctrine/outlaw-doctrine/
  
  BTN: Behind the neck
Randall Williams on March 31, 2015 at 9:14 am said:

BBG
165, 175, 185, 195, 205, 215, 225
-JAS 14 – 15s
-went lighter this week, quads were shot from the redo yesterday

Strength/skill
1a ) 34, 32, 30, 29 (+3) 125 total
1b) 165, 175, 185, 190

Conditioning later
- Randall Williams on March 31, 2015 at 8:10 pm said:
  
  Conditioning
  Row 5k
  20:51
  -didn’t have time to run, will run later this week
Bobby Jo on March 31, 2015 at 9:24 am said:

BBG
1a. 145, 155, 175, 185, 195, 205, 215# (f Jerk)
1b. Done

S/S
1a. 20, 18, 17, 15 reps
1b. 155, 185 (f SNB), 155, 155# (shoulders feel smoked)
Ian on March 31, 2015 at 10:04 am said:

How’d everyone end up in their regions?

539….just off regionals haha!
- Duck on March 31, 2015 at 2:01 pm said:
  
  504…. what was all this one and a million talk ?
  - Peter F. on March 31, 2015 at 2:30 pm said:
    
    Peter Foster
    
    156 currently in the NE! Much improved from 600 so I am excited to see what another year of knowledge, competition, and training under my belt will give me!
Caleb Woods on March 31, 2015 at 11:36 am said:

5:30am
Conditioning
5K – 21:44

At a really 7:00 mile conservative pace, running in the morning sucks.
Adam W on March 31, 2015 at 12:13 pm said:

The King!!!

Just for some data points to reinforce what this program is all about:

– After 15.5, a bunch of heavy metcon guys/girls at my box were all saying, “we need to start doing more strength/Oly stuff.”

– Thanks to this program, my best place of any open workout in my region was 15.5 (vs. last years 14.5 when I had my lowest place), and I only had the chance to do it once after getting three hours of sleep over the last couple of days (wife and i welcomed the newest OBB member into the world, Hudson Ann).
- Ian on March 31, 2015 at 1:29 pm said:
  
  Congrats on the little one!
  - Randall Williams on March 31, 2015 at 3:02 pm said:
    
    +1 congrats!
    - Rambo on April 1, 2015 at 2:08 am said:
      
      Congrats!!
Emily M. on March 31, 2015 at 12:33 pm said:

BBG: 140, 150, 160, 170, 180(1), 165(1), 165#… geez. Really low compared to last week

Strength/Skill
1a) 27, 30, 27, 24
1b) 140, 145, 145, 150#

Conditioning: 26:36… yeah let’s hope there’s no 5k at regionals
- Duck on March 31, 2015 at 1:59 pm said:
  
  How about ill do the running and rowing, your move the barbells ? Ok good talk
  - Emily M. on March 31, 2015 at 3:54 pm said:
    
    Deal!
Zach Kirkpatrick on March 31, 2015 at 1:19 pm said:

M/28/5’6″/185

Mar 31, 2015, 5:30 AM — Outlaw — BBG
Alternating EMOM for 14:00-
(Due to time constraints 10:00)
Three Position Clean (floor, hang, power position) + Jerk
(155, 165, 185, 205, 215)
*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 (longest set :16)

Strength/Skill
1a) 4X1:00 ME TTB – rest 90 sec.
(Not performed – hands kills even with grips)

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.
(135×4)

Conditioning
Run 5k (20:02) — 20:02
Ian on March 31, 2015 at 1:33 pm said:

BBG:
135/155/165/175/185/195/205 (+10)

Strength/Skill:
1a) 24/22/23/20
1b) @ 155

Accessory/Connectivity:
1a) 3×10 GH Raises
1b) 3×10 Floor Levers
2) Tabata Arch Rocks

Conditioning: Later
Duck on March 31, 2015 at 1:58 pm said:

BBG
175/185/195/205/215/225/240 – (5lb PR on this complex) +5lbs from last week
Jumping Air Squats 15-16 seconds

Strength/Skill
1A) 21/22/21/18- hands hurting a tad
1B) 150/160/170/175 +5lbs from last week

Conditioning
19:26 , About 50 seconds off PR pace
Peter F. on March 31, 2015 at 2:33 pm said:

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

Just checking in to say congrats to everyone on The Open and to those who are off to regionals…. represent TOW!!!

Taking this week off to recoup and heal a busted thumb I smashed between 2 kettle bells in a comp last weekend. Hopefully see you all next week to get back to work for next year!
- Rambo on April 1, 2015 at 2:10 am said:
  
  Heal quick Peter so I can continue to chase your numbers!
Ken on March 31, 2015 at 6:24 pm said:

BBG:
135,140,145,150,155,160,165
Strength
1a) TTB. 15,16,16,15
1b) 95,,100,105,110
Cond:
5k
27:34
Jason K on March 31, 2015 at 7:08 pm said:

BBG
151-165-176-187-198-209-220# – These felt great!!!

Squats all done within 15 seconds each round

Strength/Skill
1a) 24-24-23-23
1b) 132-143-154-165#

Conditioning
Just ran on the trails behind my house for about 25 minutes.
Chris Strohsahl on March 31, 2015 at 7:34 pm said:

BBG:
185 – 205 – 225 – 245 – 260 – 270(1) – 270(2)
*Caught last rep at 270 awkwardly and couldn’t stand it up.

Strength/Skill:
1a) 23 – 18 – 17 – 17 (+7 total from last week)
1b) 185 – 205 – 225(3/x) – 225 (-10 from last week)

Conditioning:
26:16 — Woof…
Rooney on March 31, 2015 at 9:47 pm said:

BBG: 225
Strength: 1a) 5,13,12,12
1b) 165
Conditioning: ME cals on AD in 9 mins: 135
- Rooney on March 31, 2015 at 9:48 pm said:
  
  IG: @rrooney41
Justin on April 1, 2015 at 12:23 am said:

Bbg
110,125,135,145,155,165(missed jerk),155
Squats done
Legs basically felt like jello.

S/s
1a) 19,19,20,18
1b) 115,125,135,145 missed 3 press, 140 1 press 2 sb

Conditioning
26:00 cardio wise this wasn’t bad, but legs were not really feeling up to the task today.
Rambo on April 1, 2015 at 2:13 am said:

No workout today…unfortunately my throat decided that it wanted to be sandpaper and my nose built its own hoover dam overnight. I did want to post and wish everyone that qualified for regionals the best of luck! Represent The Outlaw Way! Win everything!!!
Tulle Weisbjerg on April 1, 2015 at 6:19 am said:

Still batling a very bad cold and still coughing but (very) slowly getting better.
The good news is that I managed to squeeze myself in to the Masters Qualifier women 40-44. Got in 191 place and really happy with that. Been shoulder injured for most of last year so it’s great to feel the progress now.

BBG: 45-50-55-60-62,5-65-67,5 kg (+ 1,5 kg, missed jerk)

T2B: 23-22-18-18

Btn pp + sn: 30-35-40-45 (-2,5 kg, missed last sn)

5 km run: 23:25

Great to have some running in the program!
Kim L on April 1, 2015 at 6:56 am said:

Finished 188 in NE, very happy considering I only started following in September. Taking this month to prep for my first weightlifting meet, so I’ll be on the barbell program for a few weeks.
Frank Sabala on April 1, 2015 at 10:03 am said:

Bbg: last successful lift was 215…. Couldn’t lockout the jerk @ 225

1a) 20, 21, 23, 18
1b) 95, 115, 135, 145

5k: 29:49….. First time running more than a mile in years.
Shawn Bhatti on April 1, 2015 at 12:46 pm said:

1) BBG – Started @ 185 and added 10 until 245. Hit everything pretty easily. Legs are fried so I caught everything in PWR pos. Jump squats done.
2a) T2B – 22+5+3, 20+5+4 ,19+5+4 ,18+5+3
2b) BTN PP & Snatch Bal 185, 195, 205, 215 (wanted to go easy on legs)
3) Did elizabeth for conditioning. Time was 5:42. Also did a PM sesh of 300Mx6 runs @ aprx 90% with 2:30 rest between each set. In the 47-51 second range for all of them.
maximuswp16 on April 2, 2015 at 12:15 pm said:

had some fun with the barbell today and just kinda did my own thing
2rm clean and jerk, (grid style) 255, could get more
15 overhead squats at bodyweight- got 14/15 with 195#. so close!
5k run 25:05 (1:30 off PR from last spring)
KMadd on April 2, 2015 at 3:59 pm said:

BBG: Alternating EMOM for 14:00-3 Position Clean (floor, hang, power position) + Jerk, 190/205/215/225/235/245/275(2)-missed pow. pos -dropped then did power pos +jerk

15 Jumping Air Squats/done

Strength/Skill

1a) 4X15 TTB – just steady
1b) 5×3 Front Squat Triple – w/3count pause in bottom – 250/280/305/320/365×2
1c) 4×10 Ring dips w/3 count pauses

Conditioning: Amanda: 4:30 / Helen an hour after. Had to put some things together yesterday bc of work. (Legs cramped last round of Helen)

30 HSPU for time

Today Conditioning: Run 20 minutes for max distance- 2.75 miles, done like recovery, little smoked from yesterday.

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40 thoughts on “150331”