The next 8 weeks will serve as a sort of mid-season developmental phase. Even though we realize not everyone is still a part of the Games season, we will not be completely dropping the conditioning portion of the program for the sake of developing other aspects. In fact, the feedback the early part of the season has given us is that our athlete’s conditioning is, without question, the best it’s ever been.
While we will not be dropping conditioning volume for the sake of other development, we will be moving some things around to focus more on standalone gymnastics. We will also be beginning a time/load squat cycle developed by Outlaw Power Head Coach, John Dill, and continuing to push the foundation of our program – the Olympic Lifts.
Along with the new focus of The Outlaw Way base template, next week we will be adding three new specialized templates to the site.
1) Outlaw Masters – a version of the TOW template, specifically focusing on the needs of competitive Masters athletes.
2) Outlaw Hybrid – (more explanation will be coming) this will focus on strength and skill development for team style athletes, or those who compete in Weightlifting and still dabble in CF style competition.
3) Outlaw Capacity – (WAY more explanation coming) additional aerobic work for athletes who tend to be more anaerobic, and struggle at maintaining output throughout longer pieces.
We are very excited for these additions to our program, and will continue to try to give a wider variety of athletes all the tools they need for success.
Speaking of athletes who have acheived a high level of conditioning, with no loss to top end power…
Marco Coppola – lifetime PR Clean and Jerk of 405#/184kg:
WOD 150413:
BBG
7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
Strength/Skill
1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.
Conditioning
For time:
75 Double-Unders
50 6″ Target Burpees
25 Hang Power Snatches 155/105#
50 6″ Target Burpees
75 Double-Unders
+♡ For Outlaw Masters!
Agreed. I’m not quite there yet, but I’m very curious to see what the programming looks like!
I am playing a little catch up with the programming. It is my first time performing dip squats. Should they be performed slow and controlled or with explosiveness? I have seen them performed on video both ways.
Don’t do it. Start today’s work.
Good stuff. Interested in seeing what the hybrid program looks like.
Really excited about the squat cycle since I definitely need improvement on that.
No new power template?
+1. Will the power template start back next week?
Coach, where is the barbell stuff?
BBG
135, 145, 155, 165, 185, 195, 205x, 200
-wanted 200, so gave myself another set
Strength/skill
1a) done all UB – this was fun, not extremely challenging though
1b) 225, 245, 265, 285 -definitely more in the tank
Conditioning later
IG: @a_a_ron0123
Conditioning
14:10 Rx
-all DUs UB
-snatches felt fine, sets of 5
-2nd set of burpees felt like I was 100 lbs heavier though
BBG
1. Up to 175# (185×2)
S/S
1a. Done (no BMUs)
1b. 185, 205, 225, 245#
I’m too excited to wait for the explanation regarding “capacity”…as far as “longer pieces” is this referring to workouts in excess of 15 mins? I’m a former sprinter and seem to be genetically engineered to be more anaerobic. I love outlaw programming but I believe I struggle in how to apply it to myself properly so I think “capacity” might be just what I need…?
I was a former dec & long sprinter. You’ll be alright man. Just follow the program to a “T” and you’ll make significant gains in all of your fitness.
Domonic Ernesti
25/M/5’9″/200/North Central
IG: @mrernestiempire
BBG: 95, 115, 135, 155, 165, 175, 185(oox)
S/S: 1a) UB, UB through 1 MU, same as second set, UB, UB through c2b then MU were 1+1
1b) 185, 205, 225, 245
Cond: DND
I’m currently adjusting from a 9pm to 7am schedule to a 7am to 5pm schedule. So I’m trying to get used to working out at the different time and I’m physically incapable of transitioning my sleep in one night so fatigue was harsh today but I feel I came out alright.
1) 135-145-155-165-175-185-195
1a) done UB
1b)225-255-275-295 struggle bus
cond: 16:10….5×5 on the snatches
Snatches up to 190, felt solid and fast today
Complex did 3/5 sets unbroken. Transition to mu was tricky
Squats 275/295/315/315
Con 18:25
Excited to hear more about outlaw capacity. My strength still needs work but I always feel good about any wod in the 5-10 minute range. Anything over 15 minutes and I feel like I struggle to maintain intensity
Wasn’t this week suppose to be “test week”? And will we deload before we dive into this next 8 week program? We haven’t deloaded since the week before the Open have we?
BBG:
Maybe later
Strength/Skill:
1a) Done UB, got rhythm down last set really well
1b) 185/205/225/235…..dead
Conditioning:
18:07
Snatches 1×4, 8×3
**mental toughness
BBG: 190
Strength: 1a) UB through C2B f. MU
1b) 225
Conditioning: short on time so gave myself a 8 min cap. 3:00 to get 75DU!…but still finished @6 power snatch
IG: @rrooney41
BBG
88-88-110-110-121-132-143# – stayed light because of my shoulder
Strength/Skill
1a) done UB – i need to work on my transition from C2B to Bar MUs, had to take an extra kip to get the rhythm
1b) 220-242-253-264# – went through each set at a fast pace
Conditioning
16:11 – snatches done at 115# due to shoulder – no pain in my shoulder today so I hope its all good. Not going to push it though for a little bit just to make sure
BBG
185
Strength/Skill
1a) UB surprised I did these UB. Feel like I Haven’t done bar mu’s in forever.
1b) up to 290
Cond
15:17 snatches in 2’s. 155 felt like 185 today.
BBG: 37,5-40-42,5-45-47,5 kg. From hang.
Strength:
6/3+1/1/1
6/3+1/1/1
6/3+1/2 x 3
Back squat: 55-57,5-60-62,5 kg
Conditioning: 15:41
40 kg on the bar as 47,5 kg is my 1rm power snatch.
Very exited about the Masters Outlaw!
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
135/155/165/175/185/190/(200#)
STRENGTH/SKILL:
1a) done all UB
1b)205/225/245/265#
COND:
15:28… those snatches were a kick in the nuts with burped-arms!
24 / m / 200 ( mid atlantic )
IG : essig14
Strength/skill:
1a) all complexes unbroken
1b) 225 / 255 / 275 / 305
Bbg:
7×3 Snatch from floor, don’t have blocks accessible today:
135/ 165 / 185 / 205 / 215 / 225 / 235×1
Cond:
13:45 rx
Tore my hand during the snatches which slowed me down but fun wod!
29 / 5’11” / 176# / NorCal
IG: @realadamkubo
BBG
115 – 135 – 155 – 175 -195 – 220 – 230 NO MISSES
Strength
1a) UB
1b) 225 – 275 – 295 – 305
Conditioning
13:22Rx
BBG:
135 – 155 – 175 – 195 – 205 – 215 – 225(xox)
Strength/Skill:
1a) 6-4 UB, bMU were lulz-worthy…
1b) 245 – 265 – 285 – 305(7)
Conditioning:
HPS killed my forearm/elbow; only did 6, moved on the second set of burpees and called it.
BBG:
7×3 135/145/155/165/175/185/195×1+185×2
Strength/skill:
1a) All UB but couldn’t go into bar MU without pausing. Also ripped…fuck
1b) 255×10 265×10 275×10 285×10
Cond:
15:47 RX
Can’ wait for my new rope. Burpees felt good. Shouldn’t have taken so much time on the snatches I went 3×7 then 2×2. These wods lately have been shoulder intensive af.
M/28/5’6″/185
Apr 13, 2015, 4:30 PM — Outlaw — BBG
7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
(115, 125, 135, 145, 155, 165, 175)
Strength/Skill
1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
(1-4PU+C2B-MU, 5:UB)
1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.
(225, 245, 265, 275 (70% of 1RM))
Conditioning
For time: (17:44)
75 Double-Unders (61-14)
50 6″ Target Burpees
25 Hang Power Snatches 155/105# (1-2-3×7-2-2)
50 6″ Target Burpees
75 Double-Unders (25-10-15-25) — 17:44
BBG
120/130/140/150/160/165/170
1A) Done
1B) 220/240/255/270
Conditioning
17:03 Rxd
IG: jporter43
1: 135, 155,175, 185, 200, 215, 235 (easy)
2: UB, UB, broken, UB, UB
B. 275, 315, 325, 335 (PR 65lbs)
3: 16:27rx all DU unbroken
BBG
135-165-185-205-215f-185-185
Strength/Skill
UBx5
225-235-245-245
Conditioning
– 12:55
M/29/155/NorCal
BBG
1. Worked up to 175 pr.
Strength
1a. Done UB
1b. Worked up to 230. Felt easy.
Conditioning
DND
BBG
125,135(1)
s/s
1a) done, had to break a couple rounds
1b)115,125,135,145
Conditioning
limited on time so I did this as a 15 min amrap and got through 7 of the second set of burpees.
Conditioning snatches were @105#
1)155,165,175,185,200,205,210
1a) done
1b) 225,225,250,275
Cond- 16:53