150422

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Now that I’m back in good old ‘Merica, here’s the deal…

We’re working to get the blogs added for the new programs. They will be up before the weekend, but we will probably wait until next week to roll out the new programs.

I know, you were all so excited to have 8,000,000 more reasons to buy new shoes – we’re sorry we had to delay Christmas.

In a moment that was either amazingly lucky, or a testament to hard work; New York selected Wes Kitts, Nick Bloch, and Jeb Simmons with their first three pics in the team exercise draft thingy. Yes, those guys are all Outlaw athletes, and I couldn’t be more happy for them.

Then, later in the draft thingy, Miami chose their fifth Outlaw athlete – the 115# powder keg, Shantai Dickerson. Not gonna lie, this one made me a little choked up.

WOD 150422:

BBG

1) EMOM for 10:00-

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Strength/Skill

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

Conditioning

5 rounds of:

2:00 to complete-

50′ HS Walk
ME DU with the remainder of the 2:00

1:00 Rest

24 thoughts on “150422”

  2. BBG
    Snatch: 27,5-30-32,5-35-37,5-40-42,5-45 (missed #3)-42,5 kg

    C&J: 40-42,5-45-47,5-50-52,5-55-57,5-60-61 kg (+1 kg)

    Front squat: 47,5-50-52,5-55 kg
    Same weight as last week. 3 x 26 sec, last set 27 sec
    That sure gave a good pump in the legs.

    Mu: did mu program yesterday.

    Conditioning:
    50-25-13-50-32 du
    First time not scaling down the hsw distance. Walking longer now but not very fast. It’s hard to breath and walk. Any tips on this?

    • For me it was something I just kept practicing and practicing. You just have to get comfortable upside down. Now I include them in just about all of my warms especially when we snatch because I have found to be great shoulder activation for going overhead.

  3. BBG
    1) 135, 145, 155, 165, 170, 175, 180, 185, 200 (2/3), 200 (+10!) He’ll yeah!
    2) 155, 165, 175, 180, 185, 190, 195, 200, 205, 225 (+5)

    Strength / skill
    1a) 185 (20 seconds)
    205 (23 seconds)
    225 (24 seconds)
    250 (30 seconds)

    1b) 7*, 2+6, 2+6, 2+6
    *first set did ME strict just to see where I was at, best is 10

    Conditioning later

    • Conditioning
      138
      151
      101
      112
      96
      Total DUs = 598
      -HS walks done 25′ down and back
      -HS walks really came together for me today

  4. M/41/5’10″/170

    BBG
    1. 100, 105, 110, 115, 120, 125, 130, 135, 140, 145 (+5 on each set)
    2. 130, 135, 140, 145, 150, 155, 160, 15, 170, 175 (+5 on each set)

    S/S
    1a. 145 (35), 150 (38), 155 (39), 160 (45). Time starts and ends with the bar in the rack.
    1b. All kipping: 6, 5, 4, 3

    Conditioning
    Nope. Shoulders and elbows are smoked.

  5. Snatch 135-185
    Cj (2 quick singles) 185-250
    FS 225, all 21-24 seconds
    Mu 2 semi strict+/5/3/4/2
    Con
    235 du’s
    Shoulders are toast. Happy rest day tmro!

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

    BBG:
    1) 135/145/150/155/160/165/170/175/180/185# (+5#)
    2) 155/165/175/185/195/205/215/225/230/235# (+10#) dropped reps because of thumb still.

    STRENGTH/SKILL:
    1a)195(:16)/215(:25)/235(:35)/255#(:40) (+10#)
    1b) 0/5 – 2/3 – 2/5 – 2/4 = 6/17… guess round 1 was a warm up!

    COND:
    1) 130
    2) 110
    3) 120
    4) 111
    5) 115
    Tot: 586 dubs
    Felt so much better then last time doing this with my slightly less busted thumb. Balancing and gripping the rope were much easier. All walks done UB in :18 – :20.

  7. Bbg: 1) 175×2
    2) 210×3
    Strength: 1a) 200
    1b) worked on stringing MU together
    Conditioning: DND – no time

  8. BBG:
    1) 95/115/120/125/135/140/145/150/155/160 (+15)
    2) 135/145/155/165/175/185/195(2 singles)/185/185/185

    Strength/Skill:
    1a) 135/155/185/185 (just feeling dead)
    1b) 2 to 4 attempts at strict + 3 kipping

    Conditioning:
    431 DUs
    between 70-100 each round
    **huge improvement on HS walks since last time

  9. BBG
    1) up to 165 really trying to work on my footwork with these. I tend to split my feet wide to get heavier weight up.
    2) 220 same as last week. Shoulder were smoked here.
    Strength/Skill
    1a) up to 235 -5 from last week but hitting rock bottom depth on each rep. Coming out of the hole on sqt cleans is a huge weakness i need to address.
    1b) 2+4-2+5-2+5-2+5
    Cond
    131-123-115-112-100 Total-581 my shoulders hate me!

  10. M/25/210/6’4″/Texas

    1) all 155
    2) all 205

    Strength / skill
    1a) 185, 215, 245, 250

    1b) Did MU 20 total

    Con
    DND, class

  11. BBG:
    1) 145 – 155 – 165 – 175 – 185 – 195 – 205 – 215(oox) – 210(x) – 205 (oox)
    2) 165 – 175 – 185 – 195 – 205 – 215 – 225 – 235 – 245(oox) – 240(x)
    ***Snatches UB/TG; C&J were drop/quick reset.

    Strength/Skill:
    1a) 185(:22) – 205(:29) – 225 (:31) – 245(:32)
    1b) 2/6 – 2/5 (Only able to fit 2 rounds in around class.)

    Conditioning:
    Did 1 quick UB set of 20-30 DU each round to keep forearm/elbow from flaring.

  12. 1)155,165,170,170,170,170,170,170,175,185
    2)185,195,205,210,215,225,225,225,230,235
    1a)185,200,210,220
    1b)9,8,7,10
    Cond- HS walks UB with a turn at 25′
    80,85,82,82,101
    430 Total

  13. M/28/5’6″/185

    Apr 22, 2015, 5:00 PM — Outlaw — BBG
    1) EMOM for 10:00-
    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
    (140, 145, 150, 155, 160, 165, 170, 175, 180, 185)

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.
    (160, 165, 170, 175, 180, 185, 190, 195, 200, 205)

    Strength/Skill
    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00
    (165 (:22), 195 (:26) 215 (: 29), 235 (:34))

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00
    (2+7, 0+5, done – shoulders dead)

    Conditioning
    5 rounds of: (only time for 3)
    2:00 to complete-
    50′ HS Walk
    ME DU with the remainder of the 2:00
    (90, 72, 85)
    1:00 Rest

  14. BBG
    135-145-155-165-175-185-195(00X)-185-185-185
    185-195-205-215-225-235-245-245-245-245(0X)
    thumb ripped in the middle of 235 so last 4 sets at 245 were no hook grip, which was super challenging.

    Strength/Skill
    185-225-245-255(X9) – failed 10th rep
    2+5/ 2+7/ 2+6/ 2+5

    Conditioning
    HS UB
    561 du’s

  15. M/29/160/ NorCal
    BBG
    1. Worked up to 155
    2. DND

    Strength
    1. Did yesterdays Push Press. Worked up 175

    Conditioning
    1. 90
    2. 80
    3. 87
    4. 70
    5. 76

  16. BBG
    1) EMOM for 10:00-DND
    2) EMOM for 10:00-DND
    Strength/Skill
    1a) DND
    1b) DND

    Conditioning: 5 rounds of-walked in the gym and did the conditioning/no warm-up or anything. competed last week and still recovering; so just wanted to condition and leave to move a bit

    2:00 to complete-

    50′ HS Walk – HS all UB until last round had to kick up twice
    ME DU with the remainder of the 2:00, DU’s betwee 450-500 lost track a bit

    1:00 Rest
    _________
    2 x 500m row after: 1:38/1:41 just to get that lactic in legs/lungs blown out. ate like crap last 2-3 days.

  17. 81.4kg

    BBG
    1) to 3×70, felt good
    2) to 2×95, felt alright overhead

    Str/Skill
    1) 1x 50, 70
    2)strict pull-ups. 2×5

    Stopped there, wanted more but got a crick in my neck on pull-ups (not sure how) and could barely turn my neck.

  18. Done on Wednesday. I was short on time so I did things out of order.

    S/S
    1a) 100-:28, 110-:26, 120-:26, 130-:29
    1b) 6 progression each round

    BBG
    1) 5:00 95-130
    2) 5:00 130-160

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