150425

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Masters strategies are all live. Man, that took a little while.

The old folks basically killed my camp posting spree, so I’ll be making a special rest day post to get those added tomorrow.

Enjoy your exercising weekend, fellow oldies. Remember, don’t break a hip.

Outlaw Way Strategy & Tips – All Masters Events-

Event 1:

Event 2:

Event 3:

Event 4:

WOD 150425:

BBG

1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed

Strength/Skill

1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

Conditioning

5X400m Run

Build speed rounds 1-3 to a all out sprint for rounds 4&5. Rest 1:2 each round.

22 thoughts on “150425”

  3. M/49/155
    I did Masters Qualifier workout #2 today: 1rm snatch and got 190, which is a 10lb PR.

  4. BBG
    1) 155 to early in the morning to drop weights in the gym at the station so just worked on my speed and keeping my head forward on my pull.
    2) skipped
    Strength/Skill
    1a) up to 155
    1b) done

  5. 24 / m / 200 ( mid atlantic )
    IG : essig14

    Can’t believe it but I felt good today. No soreness from hugging the floor yesterday.

    Bbg:
    1. 5×3 pause snatch
    165 / 185 / 205 / 215 / 225

    2. 5×3 pause cleans:
    185 / 225 / 255 / 275 / 295x

    Strength & skill:
    1a) 5×3 jerk+jerk grip ohs
    185 / 225 / 245 / 265 / 275

    1b) all arch/hollow seta unbroken.

    Conditioning :
    Tomorrow. Gotta go to work

  6. BBG:
    1) 155 – 175 – 195(oxo) – 205(xox) – 185
    ***Pulls felt good; OH, not so much.
    2) 185 – 205 – 225 – 245 – 260

    Strength/Skill:
    1a) 135 – 155 – 175 – 185(ooox) – 185
    1b) Done.

    Conditioning:
    1:22.8 – 1:14.2 – 1:11.0 – 1:11.3
    ***Hamstring and Achilles tightened up during/after the 4th, so stopped there.

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

    BBG:
    1) 135/145/155/165/170# (+10#)
    2) 195/215/225/235/240# (oxoo) (+5#)

    STRENGTH/SKILL:
    1a) 165/175/185/200/210# (+5#)
    1b) done all UB

    COND:
    Ran two rounds in like 1:30 and my knees just said no after yesterday and the work today. I’ll see how I feel tomorrow and give it a go again. #Fuckgettingold

  8. BBG
    1) 155, 165, 185, 205x, 200 match
    – went way over 5 sets, was going to get 200 or more
    2) 185, 205, 225, 235, 255 (2/3), 255 (+5)

    Strength / skill
    1a) 145, 155, 165, 185, 205(+5)
    1b) done all UB

    Conditioning
    1:30
    1:25
    1:20
    1:17
    1:16
    *about 1/3 of my 400 m course is covered in gravel, so it’s impossible to run my absolute fastest.

  9. M/41/5’10″/175

    BBG
    1. 100, 110, 120, 130, 140
    2. 140, 150, 160, 170, 180

    S/S
    Hollow/Arch holds only. 3 1/2 rounds.

    Conditioning
    3x400m 1:33, 1:27, 1:22

  10. M/21/SoCal @shawn_hybr1d_bhatti

    BBG
    1) 150/160/170/180/185(oox)
    2) 225/235/245/255/265
    Strength/skill
    1a) 205/215/225/235(ox)/225
    1b) done
    Also did 10×5 kipping HSPU plus a max set of 20 and 2×4 OHS @ 225 (need to work weaknesses)
    COND
    1:11/ 1:12/ 1:15/ 1:17/ 1:16
    Hips were really tight and clearly didn’t pace this right. Wish it wasn’t windy and rainy too but w/e.

  11. Domonic Ernesti
    M/25/5’9″/200/North Central
    IG: @mrernestiempire

    BBG: 1) 135, 155, 175, 185, 195
    2) 195, 205, 225 (BBG was done T&G, stopped after three sets of cleans)

    S/S: 1a) 135, 155, 175, 185
    1b) Done all UB *Only had time for four sets then had to leave.

    Cond: DND

  12. BBG

    1) 195, 205×2 f-3rd

    2) 245, 255f

    Strength/Skill: this was terrible

    1a) 155/165/175/185/195, had to move hands out for ohs

    1b) done, eff that

    Conditioning: 5X400m Run. 1:30, 1:25, 1:23, 1:23, 1:22. Well built speed, but wasn’t much left. sucked.

    Build speed rounds 1-3 to a all out sprint for rounds 4&5. Rest 1:2 each round.

  14. PM
    BBG
    135-155-175-185-205(00X)
    185-205-225-235-245(00X)

    Strength/Skill
    185-225-245(000XX)-245(00000)
    UB

    AM
    Conditioning
    1 mile x3 @ 85%
    6:02 / 6:12 / 6:07

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