150512

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New Performance Nutrition Workshop – June 20th in Weston, Florida.

CLICK HERE to register.

WOD 150512:

BBG

1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed

2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed

Strength/Skill

1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

Conditioning

Event 7-

For time:

15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)

Time cap: 6 minutes

25 thoughts on “150512”

  1. BBG: 1) 250
    2) 255×1
    Strength: 1a) +8,+6,+5,+4
    1b) 185
    Conditioning: I’m to slow on MU – finished @the cap @245

  2. BBG
    1) 235
    2) 250
    Strength/Skill
    1a) +6 +10 +6 +6
    1b) up to 200
    * early morning session and body wasn’t responding to any of this. Frustrating!
    Conditioning
    Work day so will have to make this up tomorrow. Will try to sneak Randy in sometime today.

  3. Domonic Ernesti
    M/25/5’9″/200
    IG: @mrernestiempire

    BBG: 1) 205, 225, 245, 265, 275
    2) 205, 225, 245, 265, 275

    S/S: 1a) 12, 10, 5, 5
    1b) 155, 165, 175, 185

    Cond: Did I ever mention I hate having to workout at a YMCA? The one pull up bar in the place I can do bar muscle ups on was being used by an asshole too busy texting but wouldn’t give up the bar!
    Scaled to 15- c2b, weights for cleans stayed the same: 3:21

  4. Did this on Saturday with a 50′ run to the rig like at regionals.

    1:44

    • Are you still following outlaw, or are you doing something else? Haven’t seen you post in awhile.

      • Still following Outlaw of course.
        Immediately after the Open, I started a modifed (only 3 days a week not 4) 13 week Smolov squat cycle because I was tired of being able to clean 340#, front squat 370# but not being able to back squat over 390#.
        After the first 3 week base cycle I tested and hit 190kg (418# for a 28# PR). With the high squat volume, I’ve cut back on the BBG and usually just do the block work on Monday Tuesday and then max on Friday Saturday.

        If the conditioning pieces involve a lot of lower body I usually sub in something else to let me legs rest. I’ll do better with posting the conditioning pieces I do. I’ll be back on full Outlaw Way in about 6 weeks. I finish smolov June 13th then wedding the 20th and honeymoon the next week so I’m sure I won’t be training much. during those 10 days.

  5. Did this Friday, changed weight with 2 bars, Bar 1 – 205-225, Bar 2 – 245-255-265
    Mu’s – :45s
    Failed 265 once, took me about 20 sec to get back on it

    – 2:45

  6. Did some jerk technique work
    1a) done
    1b) all at 185

    Cond: 1:29.. MUs UB- 4 rep PR

  7. BBG:
    1) Up to 235
    2)Up to 225

    Strength/Skill:
    1a) 5+3/5+1/5+0/5+0
    1b) 155/155/155/165

    Conditioning:
    Different

  8. Cleans 260
    Jerks 270
    Dips all UB +9/6/5/3
    Pp 205/205/215/220
    Con 4:07
    Probably could’ve knocked off 30 seconds if I didn’t have to change the weight on my bar. Actually surprised myself at how quick I got through this

  9. BBG
    1) 225, 245, 265, 275, 280
    2) 205, 225, 245, 255, 265 xx
    -my jerk is terrible as of late, going backwards is no fun. Got 270 for 3 UB a few weeks ago

    Strength/skill
    1a) 5+33, 5+25, 5+18, 5+185
    1b) 145, 165, 185, 200 (4/5)

    Conditioning
    3:50 Rx
    -Done with a 50′ run
    -MUs UB (+2) PR, around 58 seconds
    -Done right after everything else, felt really tired going into this. Going UB on the MUs gassed me on the cleans
    -all weights on different bars
    -one miss at 255#
    -getting my ass kicked lately

  10. BBG

    1. 225, 245, 265, 275, 285
    2. 225, 245, 265, 275, failed at 295

    Strength

    1a. +10, 8, 8, 6
    1b. 185, 205, 225, 235 (4/5)

    Conditioning
    No time today

  11. BBG:
    1) 225 – 245 – 265 – 280 – 290 (5# PR from blocks)
    2) 275 – 295 – 315 – 330(ox) – 345(x)

    Strength/Skill:
    1a) DND
    1b) 185 – 205 – 225 – 240(4)

    Conditioning:
    4:41

    MUs: 5/5/3/2 (2:13)
    Cleans: 1 bar; two attempts at 265 (lost first standing up)

  12. M/28/5’6″/185

    May 12, 2015, 6:30 PM — Outlaw — BBG
    1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed
    (Not performed due to time)

    2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed
    (Not performed due to time)

    Strength/Skill
    1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.
    (5+10, 5+8, 5+7, 5+8)

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
    (145, 155, 165, 185)

    Conditioning
    Event 7-
    For time: (3:57)
    15 muscle-ups (11-4 – :59)
    1 squat clean (205 / 135 lb.)
    1 squat clean (225 / 145 lb.)
    1 squat clean (245 / 155 lb.)
    1 squat clean (255 / 165 lb.)
    1 squat clean (265 / 175 lb.)
    Time cap: 6 minutes

    Worked cleans
    * 1RM at 270 — 3:57

  13. BBG
    1) 210/220/230/240/250 + 5lb PR on Dbl
    2)210/220/230/240/250 +5lb PR on Dbl
    S/S
    1A) 5+ 10/10/6/6
    1B) 175/185/195/205 +5lbs across all sets
    Conditioning
    4:04 Rx’d
    MU 5/3/4/3
    No misses on MU/Cleans

  14. 2:24 RX not enough barbell and weigh action. So I had to load weight after each squat clean. Going to do again soon to get that sub 2

  15. BBG
    1) 225, 245, 265, 280, 290
    2) Push jerks 235, 245, Split jerks 260, 275, 290×1 (failed 2nd one)
    Strength/skill
    1a) 5+20, 5+10, 5+7, 5+5, 5+4 mad these were worse than last week
    1b) 185×5, 185×5, 195×5, 205×5

    Conditioning: 2:47
    Need to get better at muscle ups. Did 12 then singles to 15
    All cleans were fairly easy. I had to change weight on the same bar each time.

  16. M/49/155
    Connectivity: box shoulder stretch, pvc raises, arch to hollow rols, HS hold, shrugs, hip taps

    Block cleans x2: 95-115-135-155-165 did not feel good
    Push jerks from rack x2: 135-145-155-165-175 – getting more comfortable lowering weight from OH to front rack

    4×5 tempo ring dip + ME kipping ring dip: 17-14-12-12
    4×5 btn PP: 95-105-115-115

    Conditioning: class wod, 5rft: 10 ttb, 5 PS 115; 20 lateral bar hops. Everything unbroken in 5:36. Thanks to Outlaw, the tng PS were not too much of an issue.

    Saving the MU/squat clean ladder for sunday when I can use half of the bars and plates and gym floor to do it right.

  17. Bbg: clean from blocks: 50-60-70-80-90kg
    Jerk from rack: 60-60-70-80-90kg
    1a. Tempo ring dips: 5+7-5+5-5+3-5+2
    1b. BTH push press: 50-60-70-70kg
    Conditioning: did yesterday’s. Randy: got to 64 reps in the 6 min. This was interesting, I didn’t think I could finish this so paced it to much and was only 11 reps short. I can defenatly finish this under 6.

  18. M/27/5’11″/178

    BBG
    1) 135/155/175/195/215
    2) 135/155/175/195/215

    Strength/Skill
    1a) 5+5, 5+3, 5+4, 5+4
    1b) 135/135/145/145

    Conditioning
    Hit the 6 minute time cap on my last clean, but cleans not done Rx. My max clean is below 265 so I scaled these back to 155/175/195/205/215 so I could complete it. Only used one bar so putting plates on took some time. MU didn’t feel good today. Did them in 5/3/2/2/1/1/1.

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