The Outlaw Way

In Omnia Paratus

150504

Posted on May 3, 2015 by rudy.coach

I’ve watched this more times than I can count. It’s given me chills every time. With this lift Juliette Chang-Fane rewrote the American U15 record books – in the 58kg Clean & Jerk and Total – earned five medals, and qualified for US Senior Nationals.

She’s been lifting competitively for less than a year.

WOD 150504:

BBG

7X2 Snatch from blocks (just above knee) – work to a max double for the day, rest as needed

Strength/Skill

1a) 5X3 Pullups + 3 C2B Pullups + 3 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 (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec.

Conditioning

20:00 AMRAP of:

50′ HS Walk
50 KB Snatches (25l/25r anyhow) 24/16kg

24 thoughts on “150504”

Randall Williams on May 4, 2015 at 9:25 am said:

BBG
1) 165, 185, 195, 205, 215 (1/2), 215 (1/2), 215

Strength/skill
1a) all UB
1b)
225 (21 seconds)
255 (22 seconds)
285 (25 seconds)
325 (38 seconds)

Conditioning later
- Randall Williams on May 4, 2015 at 5:14 pm said:
  
  Conditioning
  4 + 35′ Rx
  – 25′ down and back on the HS walks
Richard Essig on May 4, 2015 at 11:30 am said:

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

I’m back! Deloaded last week for a comp (won!)

Bbg: snatch (did 7×2 pause snatch to sub from Saturday, no blocks) 135 / 165 / 185 / 205 / 215 / 225 / 235x

Strength and skill:
1a) torn hand, subbed 5×2:00 arch/hollow holds from Saturday

1b) squats: 235 (30sec), 265 (37 sec), 295 (47sec) , 320 (+5LW) (60sec )

Cond:
4 full + hs walk + 15 kb sn
- Randall Williams on May 4, 2015 at 12:24 pm said:
  
  Badass! Good job dude
Rooney on May 4, 2015 at 12:22 pm said:

BBG: 205
Strength: 1a) done. Failed 1st MU 3rd rnd
1b) 255
Conditioning: Subbed for 3rnds of 400m run. Rest 1:1 – 1:45,1:47,1:45
Ian on May 4, 2015 at 1:13 pm said:

BBG:
1) 95/115/135/145/155/165/175 (I could barely hit this for 1 during the Open weeks)

Strength/Skill:
1a) Done UB
1b)185(:36)/205(:39)/225(:47)/245(:56)

Conditioning:
2rds +HS walk + 37 swings
- maximuswp16 on May 4, 2015 at 1:38 pm said:
  
  Same here. I hit 205 for a double today with confidence and doing it for singles during the open felt shaky
Ian on May 4, 2015 at 1:14 pm said:

Also, will Connectivity be returning? If not I guess I’ll do “Movement” over on Power and Grace to take place of that?
- Duck on May 4, 2015 at 3:05 pm said:
  
  +1 on the Connectivity
maximuswp16 on May 4, 2015 at 1:37 pm said:

Snatches up to 205
Complex-fumbled the first one, UB on the rest
Squats
295-25sec
320-32
335-37
8×350-45 everything got really fuzzy after 8
Con 4+50’+43
Peter F. on May 4, 2015 at 1:58 pm said:

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

BBG:
175/185/195/200/205/210/215#(ox)… gonna try to do more volume at 80% doing these and not waste sets on warm up weights like 135/145/155#

STRENGTH/SKILL:
1a) 250(:18)/270(:29)/285(:35)/300#(:55)… literally laid on the floor till my last bar complex then hit the floor again for another 3-4 mins after that last set!
1b) all UB

COND:
4rd + HSW+31 KB SN… all walks UB and did KB SN’s in 10’s then 5’s in the last couple rounds.
Tulle Weisbjerg on May 4, 2015 at 2:40 pm said:

BBG: 35-37,5-40-42,5-45-47,5 (miss)-47,5-49,5 kg (miss)

Complex: 3+2 all sets, then 1 c2b + 3 mu except first set (2+1)

Back squat: 62,5-65-67,5-70 kg (32-38-35-40 sec)

Conditioning:
3 rounds + 7 m hsw.
Hsw didn’t go very vell today. Did spend a lot of time on this. Did saturdays program yesterday so this week is gonna be pretty tough. Next week must be deload..?
Bryan Holland on May 4, 2015 at 3:00 pm said:

BBG
185 200×1
Strength/Skill
1a) 225 :24- 275 :30- 295 :45- 315 :54
1b) done UB
Cond
5+35′ HSW
Duck on May 4, 2015 at 3:04 pm said:

BBG
1)130/140/150/160/170/180/190 – 5lb PR for Double of Blocks, no misses

Strength/Skill
1A)3 Strict C2B + 3 Kipping C2B/ Break 3 MU on Rings
1B) 240/35 sec 255/ 38 sec 270/49 sec 285/53 sec – +5lbs

Conditioning
4 Rds + 38 KB SN, All 5 HS Walks UB
Zach Kirkpatrick on May 4, 2015 at 6:00 pm said:

M/28/5’6″/185

May 4, 2015, 4:30 PM — Outlaw — BBG
7X2 Snatch from blocks (just above knee) – work to a max double for the day, rest as needed
(135, 145, 155, 175, 185, 205, 215×1)

Strength/Skill
1a) 5X3 Pullups + 3 C2B Pullups + 3 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.
(3 sets UB – stopped for hands)

1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec.
(250 (:27), 260 (:30), 295 (:40),315 (:30 – 5 reps))

Conditioning
20:00 AMRAP of: (4 full rounds – last rep at 19:55)
50′ HS Walk
50 KB Snatches (25l/25r anyhow) 24/16kg — 4 rounds
KMadd on May 4, 2015 at 7:28 pm said:

BBG:

7X2 Snatch from blocks (just above knee) – 165/175/185/195/205/215/225-2 rep pr from blocks. 1 miss at 185 on the way up; feel like 245 is close here

Strength/Skill

1a) Done
1b) 4X10 Back Squats (timed sets) – 275/300/325/365, 10rep pr

Conditioning:different; with class tonight.
Chris Strohsahl on May 4, 2015 at 7:47 pm said:

Everything felt super heavy/difficult today…

BBG:
165 – 185 – 205 – 215 – 225 – 235(xx) – 235(ox)

Strength/Skill:
1a) bMU bothered shoulder, so only did 1/round
1b) 225(:28) – 255(:29) – 285(:38) – 315(7)

Conditioning:
3 + 85
Hunter H on May 4, 2015 at 10:37 pm said:

Block sn- to 2×97 (PR), 1×102 (PR)
A) Pu+C2B. 3sets of (3+3)
B) b sq- 10×70, 110, 145 (tough, close to pr)

That was it. Been easy with volume & frequency due to coax hung responsibilities.
James porter on May 4, 2015 at 10:46 pm said:

1: 135, 155, 185, 205, 225, 250, 260
2a. All UB
B. 225, 265, 295, 325

3. 2+50’+20
Shawn Bhatti on May 4, 2015 at 11:46 pm said:

BBG
1) 165, 175, 185, 195 (ox) 195, 195, 205

Strength/skill
1a) all done UB
1b) 255 (29), 275 (31), 280 (40), 315 (58) wish I went for 320 here, felt I had a couple reps left in the tank

Conditioning
5 full rounds + 1 50′ HS walk
Did all HS walks UB and broke the snatches up into 5s each arm. Did 10 at a time then rested aprx 10-15 seconds
Mike Cook on May 4, 2015 at 11:50 pm said:

M/49/155
Easing back into the Outlaw Way after taking a week off after the Masters Qualifier.

AM workout:
Incline press 4×10: 30-26-40-42kg
Back squat 4×10 60kg/19s; 70/17; 80/21; 90/20

PM workout:
Connectivity: 3x: 7 strict ttb, 3 press HS 1/1 pirouette; 20s L hold on floor.

Skillz: A. 5×3 pull ups, 3 c2b, 3 bmu
B: 15 rebounding box jumps 12inch

Barbell: 7×2 block snatches 95-105-115-125-135-145-155-135-135

Conditioning: 5 rounds + 20 snatches
I used 35lb KB, and did 10R, 10L, 10R, 10L, 5r, 5L each time.
Ryan Trent on May 5, 2015 at 3:34 am said:

I haven’t posted in a few weeks. I have been a bit sick and just broken. Only did the conditioning today.
Persiveried with the hand stand walks even though only 2 steps at a time. Only did 1 round and 1 length of h.s walks in 20 min. Doing the rest of the program today.
- Ryan Trent on May 5, 2015 at 2:37 pm said:
  
  Snatches from blocks: 7×2: 30-35-40-45-50-55-60(1 then fail)-60(f)-60(f)kg need to try but my snatch seems broken.
  1a. 5 x3 pull up + 3 c2b + 3 bar muscle ups: broke sets into 3+2 c2b then 1c2b + 3 muscle ups.
  1b. Back squats 4×10: 40-60(22sec)-70(25sec)-80kg(27sec)
  Cond: tabata row
Caleb Woods on May 5, 2015 at 10:15 am said:

BBG
165-185-205-215-225(xo)-225(ox)-185-205

Strength/Skill
All UB
225 – 17s
255 – 18s
280 – 23s
300 – 41s

Conditioning
Hands were being lil b!tches and ripped end of first round.
10 mins – 2+50′ ft

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24 thoughts on “150504”