Outlaw Power Head Coach, John Dill, and I discussed the next cycle yesterday, and have decided to “war game” it this week. This means that we’ll be riding out the current cycle for the remainder of the week, then testing next week.
It also means we’re planning so many activities.
Oh, ok. EIGHT kilos over the record, with a year to break it. Cool.
WOD 150407:
BBG
7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed
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
3 rounds of-
A) Row 500m All Out
Rest 1:00
B) Row 500m @ 80% of all pace from A
Rest 1:00
Try to hold no more than +/- :05 deviation for all 3 all out 500s.
So much room for activities
hopefully this means the return of the power program with a west side BB Type template. Bring on the bands!
Always wanted to ask this: with the row, do you want it “all out” or “the most all out you can do and still keep the remaining rows within +/- :05?”
Because when I do a real “all out” 500, the only thing I’m good for, for the next five minutes or so, is lying on the floor and whimpering…
Agreed!
I’ve only done an all out 500m once and I was hurting.
+1
Bbg- 145/165/185/195/205/215fx2
Everything is so heavy early lulz
A) DND
B) 115/135/155/165 mobility is slowing getting better.
Cond later
I remember someone posting about shoulder pain and a fix on here a while ago…..what helped you out?
Might have been me. I’ve always had issues with my right shoulder. Cant do dips at the moment but overhead movements are ok. I lack internal rotation and my entire anterior is just really tight. I do extra mobility work on that side along with different prehab excercises I’ve researched.
A combination of too bench press in high school, racing motocross for years, and zero stretching or prehab until I got involved with CF are to blame. Your best bet is to see a PT.
Nah wasn’t me buddy
Someone else had posted about doing dumbbell presses and another pushing movement to make up for all the pulling we do with our shoulders.
BBG
165, 185, 195, 205, 215, 225, 245x, 245
-wanted 245 so I gave myself an extra set
Strength/skill
1a) 35, 35, 33, 28 (131) +6
1b) 155, 165, 175, 185
-went lighter this week. Focused on form and to protect your oblique. Strained it yesterday during the MUs
Conditioning later
*haha, my oblique
Conditioning
All outs: 1:39, 1:39, 1:39
80%s: 2:01, 2:01, 2:01
-Getting better & more consistent
BBG: 45-50-55-60-62,5-65-67,5kg (missed power pos.)
Didn’t do the jerks. My right shoulder needs a break.
Strength: 30-35-40-45-47,5 kg(missed sb)
T2B: 24-22-20-19
Conditioning:
Did a mix of target burpees, du and rowing which took 18:37
BBG:
140,145,150,155,160,165,170
Strength:
1a) 18,16,15,18
1b) 100,110,120,130
Cond:
Complete
BBG:
135, 155, 165, 175, 180, 175, 175
Strength
1a) Strict pullups: 10, 10, 9, 6
1b) 95, 115, 125, 130
Conditioning:
Work splits: 1:55, 1:52, 1:52 at about 90%
Rest splits: 2:00 apiece.
BBG
110-132-154-176-187-198-220# – felt pretty solid
Strength/Skill
1a) 23-23-26-24 – started with sets of 5 in the first two sets, then went to sets of 8
1b) 132-143-154-165#
Conditioning
A) 1:40.1 – 1:43.4 – 1:43.4
B) 2:01 – 2:03.6 – 2:03.2
BBG
195
Cond
1:33, 1:38, 1:41
I need a squat cycle and some jerk help.
I’m prepping for the Masters Qualifier, April 23-27.
I’m #91 worldwide after the Open, and hoping to move up a few spots after the MQ. Getting top 20 and a ticket to the games is unlikely this year.
I’ll probably take a week off after that, and then jump back onto Outlaw in May.
congrats on the great result Mike!
I also qualified in the 40-44 (#191 so still a looong way to go but a nice and unexpected surprise to qualify).
May I ask if you only follow the program in here or do something else/additional?
Thanks guys. I started following Outlaw in January, and pretty much just do what is on the site. If there are squats, I will usually do them in the AM, and do some sort of press before it, like shoulder press, or incline bench. I do the Connectivity drills, and sometimes alter them a bit to suit my needs. Quite often I will have to scale the weights to somewhere between the men’s and women’s weights because, at 155lbs, the Outlaw RX weights are too much for me.
Awesome work!!
Congrats! Great work!
BBG:
135/155/185/205/225x/225(failed jerk and hurt shoulder)
Strength/Skill:
1a)GHD sit ups instead: 20/20/22/24
1b)5×3 backsquat instead up to 315
Conditioning:
1:42/1:41/:1:40
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
Thumb is out of commission for the hook grip still so once I hit 225 I tried very loose WL straps on the cleans and it worked for now but couldn’t really jerk with them. This will not become a habit but just trying to stay in the game.
185/205/225/235/245(ooox)/245(ooox)/250#(ooox)
STRENGTH/SKILL:
1a)30+26+24+25 = 105
1b)135/155/175/195#(oooxx)
COND:
1:32/1:57
1:37/2:00
1:38/2:00
WOOOOF!!!!!!
M/28/5’6″/185
7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed
(155, 165, 175, 185, 195, 205, 215)
Strength/Skill
1a) 4X1:00 ME TTB – rest 90 sec.
(Sore hands – 4xME w/ 60″ rest: 11, 8, 7, 10)
1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.
(135, 145, 155, 165
Conditioning
3 rounds of-
A) Row 500m All Out (1:43, 1:52, 1:55)
Rest 1:00
B) Row 500m @ 80% of all pace from A
(1:55, 1:59, 1:59)
Rest 1:00
Try to hold no more than +/- :05 deviation for all 3 all out 500s.
24 / m / 200 ( mid atlantic )
IG : essig14
Bbg : 7×1 3pos c&j: 135/ 185 / 205 / 225 / 255 / 275 / 290x (hit from power position though for +15pr)
Strength/ skill:
1a) t2b: 28, 24, 22, 21
1b) 185 / 195 /205 /225.
Cond. Did partner wod with friends
Cj 255, failed 265 from power on a time crunch today, otherwise i wouldve tried 265 again and hit it
Strength skipped
Rows
1:35/1:55
1:40/2:00
1:40/2:00
BBG
250 hit from power position at 260 then legs went to jello trying to regrip for hang.
Strength/Skill
1a) 30-30-21-28 hands are shot after last 2 days of work.
1b) 135-155-175-195f SB
Cond
Did some running and Dubs. My hands are in absolute fire and didn’t feel like pulling anymore.
BBG
165/175/185/195/205/215/225
Strength/Skill
1A) 21/23/23/21
1B) 150/160/170/180 (+5lbs from last week)
Conditioning
A)1:30.4 / 1:30.7 / 1:31.5
B)1:47. / 1:49.6 / 1:48.8
Connectivity: Done
Only did the strength work today and only got time to do 3 sets. (With a bit of a change)
1a. Me unbroken T2B: 15-16-17
1b. 3 Btn push press + 2 snatch balance: 45-55-65kg (5kg heavier than last time)
BBG
1. 215#
S/S
1a. 15, 15, 15, 15 reps
1b. 155, 165, 165, 165#
Domonic Ernesti(IG: @mrernestiempire)
BBG: 115, 135, 185, 205, 225, 235, 245 *Video (2 parts) is on my IG page, just click on my name above
S/S: 1a) 22, 18, 14, 16
1b) 155, 185, 195, 205 *Finally!!
Cond: (A) 1:35, 1:39, 1:42
(B) 2:00, 2:01, 2:00
I’m feeling a million times better today and it’s kind of nice not being able to feel my legs after this one.
BBG:
185 – 205 – 225 – 240 – 255 – 265(oox) – 270(x)
Strength/Skill:
1a) 24 – 20 – 17 – 17
1b) 185 – 205(3/1) – 225 – 240(3/1)
Conditioning:
a) 1:29.2 – 1:33.9 – 1:49.2
b) 1:54.7 – 1:57.5 – 1:55.5
***Wheels really fell off in the last round.
1) 185,205,215,225,235,235,245
1a)23,23,19,16
1b)175,185,185,190
cond-
1:32.1-1:52.7
1:39.9-1:54.1
1:39.2-1:44.5
so much for +/-5….
IG: jporter43
1: 185, 225, 245, 255, 275, 285, 300(fail jerk)
2a. 13,10,12,10
B. 185,205,225,235
3. 1:32/1:37/1:41
BBG
up to 165 forgot to do some of the jerks
S/S
1a) 22,21,21,21
1b) 115,125,135,145
Cond.
DND
Age: 29/Wt:77/Region:NorCal
BBG
Worked up to 260
Strength/skill
1a) 18-22-23-25
1b) 185-225-275-300(F)
Conditioning
Did Double Grace instead…
6:52
BBG
135-185-205-225-235
Strength/skill
15×4
135-185-205-235(f)
Conditioning
Ate a half dozen of doughnuts
BBG: 235
Strength: 1a) 16,15,16,14
1b) 180
Conditioning: averaged a 1:43 ME 500
IG@rrooney41
– Nothing left in the tank for the last round of 500