The Outlaw Way

In Omnia Paratus

150602

Posted on June 1, 2015 by rudy.coach

I planned an ode to Scali today, then I took a red eye home and became a zombie.

Until then, gaze upon his eight-pack, and the far dreamier Brent Fikowski.

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A post shared by Giuseppe (Joe) Scali (@scalifit)

WOD 150602:

BBG

3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

Strength/Skill

1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.

1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

12 Dual KB Thrusters 24/16kg
18 TTB
24 Split Jumps (each jump counts 1 rep)

29 thoughts on “150602”

Keith22fine on June 1, 2015 at 4:51 pm said:

So it’s 1 clean from power ,hang ,floor + jerk then repeat ?
I did the snatches 2 at a time from each position
- Chris Strohsahl on June 1, 2015 at 8:12 pm said:
  
  Yeah, that’s how I’ve been doing the snatches (and the cleans last week), too.
  - Keith22fine on June 1, 2015 at 9:15 pm said:
    
    Yeah last week I did the cleans 2 at each position
    followed by 1 jerk
- Justin on June 4, 2015 at 3:40 pm said:
  
  +1
Zach Kirkpatrick on June 2, 2015 at 7:27 am said:

M/28/5’6″/185

Jun 2, 2015, 5:30 AM — Outlaw — BBG
3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean)
1×1@50% (135)
1×1@55% (150)
1×1@60% (165)
2×1@65% (175)

Strength/Skill
1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.
(Done)

1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.
(95, 115, 135, 155)
*T-spine very stiff in am

Conditioning
3 rounds for time of: (6:23)
12 Dual KB Thrusters 24/16kg
18 TTB (1-3: 10-8)
24 Split Jumps (each jump counts 1 rep) — 6:23
Rooney on June 2, 2015 at 10:28 am said:

Bbg: off 260
Strength: 1a) 8,7,7,6
1b) 175
Conditioning: subbed KB Thrusters for 105 BB Thrusters – 7:31
- Rooney on June 2, 2015 at 2:13 pm said:
  
  IG:@rrooney41
Peter F. on June 2, 2015 at 11:13 am said:

Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858

BBG:
Off of 300#

STRENGTH/SKILL:
1a)UB no weight/UB 10#/UB 20#/UB 30#
1b)165/185/205/215#

COND:
6:05… pretty upset I didn’t go sub 6, but those TTB just owned me today for some reason.
Josh on June 2, 2015 at 2:38 pm said:

Barbell:
135/145/160/180×2
Strength/Skill
1) done
2) 95/115/125/135 need work on the OHS w/ jerk grip
WOD
6:30 RX
Rambo on June 2, 2015 at 2:48 pm said:

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

BBG: off 300 *I’ve been doing two at each position (today: power, power, jerk, jerk, hang, hang, jerk, jerk, etc.) That absolutely murdered me and I’m pretty sure I did that wrong…anyone?

S/S: DND (time constraints again today and have been slacking BIG time on conditioning so skipped this to do conditioning)

Cond: subbed 50# dual DB thrusters and only did 2 rounds because I fell over from being light headed going for third round of thrusters. Never going to attempt Outlaw programming while fasted again…DUMB IDEA!
4:57 – First round all UB, second= thruster UB, ttb-10/5/3, split jumps-15/10, then floor.
- Peter F. on June 2, 2015 at 2:59 pm said:
  
  After Rudy’s clarifying comment in the workout this week (“2 Jerks per set, 1 after each 3 position clean”) the way I did it was…
  
  power, hang, floor, jerk….. power, hang, floor, jerk
  - Rambo on June 2, 2015 at 3:04 pm said:
    
    Yeah I posted the comment and read through it again then realized I must be just another Nebraska redneck that “can’t read good.” Lol, oh well at least I know now. Thanks Peter!
    - maximuswp16 on June 2, 2015 at 3:43 pm said:
      
      My training partner and i have had this discussion back and forth for the past two weeks now lol. I contend that if it is to be done 2 jerks per set, then I’d write it as 3 pos clean+1 jerk, 1×2/50, 1×2/55…and so on.
      …but i don’t run the blog so i dont make the rules haha
- Randall Williams on June 2, 2015 at 5:17 pm said:
  
  This is my opinion when it’s comes to being strapped for time, since it’s our off season I would choose BBG and strength over Conditioning right now. This our chance to get bigger and stronger (catch up) to the guys already in regionals. In other words focus on gains right now, and closer to the open start transitioning priority to Conditioning. This is just my opinion though.
  - Chris Strohsahl on June 2, 2015 at 6:58 pm said:
    
    +1
  - Rambo on June 2, 2015 at 7:44 pm said:
    
    Hey thanks for the opinions guys! I do appreciate them! The only reason I’ve wanted to get more conditioning in is because of a comp I have coming up August 1. I guess there’s plenty of time to build that back up though later when baseball starts slowing down.
Duck on June 2, 2015 at 3:11 pm said:

BBG
1) Off 280 ( 140/155/170,180.185)
S/S
1A) Bodyweight/10lbs/10lbs/12lbs
1B) Did SN Grip PP + OHS (150,160,175,185)

Conditioning
6:20 Rx’d , Thrusters UB, TTB in 3 sets
maximuswp16 on June 2, 2015 at 3:44 pm said:

cj based off 300
dips, ub bodyweight, 3xub bodyweight+10#
pp+ohs 155/175/185/195
conditioning-did yesterdays 13:00
Randall Williams on June 2, 2015 at 5:12 pm said:

BBG
150, 165, 180, 195 x 2
-probably the most grueling complex I’ve done, standing up from the last clean each time…hips were just dead

Strength/skill
1a)+ 30# db, +30# db, +40# db, +50# db
-all UB
1b) 145, 165, 185, 200

Conditioning
4:37 Rx
-kb thrusters UB
-TTB (UB, UB, 10+8)
- Shawn Bhatti on June 2, 2015 at 7:27 pm said:
  
  No way 4:37?! Good work bro
Chris Strohsahl on June 2, 2015 at 7:06 pm said:

BBG
155 – 170 – 185 – 205 – 205
*Power/hang/floor/jerk x2; dropped bar after each jerk.

Strength/Skill
1a) 1 – 2 – 3 – 4 (still babying shoulder; pain lessens as I do more sets)
1b) 135 – 155 – 175 – 190

Conditioning
7:09
Thrusters UB
TTB, meh…
Johnny Roye on June 2, 2015 at 8:18 pm said:

Bbg: off 265

Conditioning
6:08
Ttb ub every rd. Need to suck up thrusters more.
Shawn Bhatti on June 2, 2015 at 10:03 pm said:

Bbg)
155, 167, 176, 189, 198, 200
Strength/skill
1a) all 8 UB with a 26lb kb
1b) 155, 165, 185, 195 had more in the tank but taking it easy on my knees

Conditioning: 5:39
All thrusters UB. T2b in sets of 6s. Wasn’t a tiring wod just a test of ab fatigue for me.
Adam Kubo on June 2, 2015 at 10:58 pm said:

29/178/NorCal
IG @realadamkubo

BBG
Off 290

Strength
1a) done
1b) 225 – 245(f)

Conditioning
6:57
Solomon Granillo on June 3, 2015 at 12:30 am said:

M/29/163/NorCal
BBG
DND

Strength
1a. Done
1b. Worked up to 135

Conditioning
9:07
All over the place today.
Ryan Trent on June 3, 2015 at 3:41 am said:

So I haven’t posted much for a few weeks now. Struggling with health issues. So starting off slowly.
Am:
Bbg: 3 sets of 3 postion snatch: 30-35-40kg
H.s walk practice
H.s push ups: 3xme: 1 strict +3 kip – 1 strict +5 kip – 1 strict +5 kip
Pull-up combo: 3 x : 2 strict +1 bar muscle up – 2 strict + 2 c2b – 2 strict + 2 c2b + 1 mu

Pm:
Bbg: 3 x 3 position clean + 2 jerk: 40-50-55 kg
1a. 3×8 pause ring dips
1b. 3×3 Btn push press + 2 ohs : 40-50-55 kg
KMadd on June 3, 2015 at 8:32 pm said:

BBG

165/175/195/210

Strength/Skill

1a) done

1b) 135/155/175/195.

Conditioning: Different

Competing this weekend/tested wod
Bryan Holland on June 4, 2015 at 2:08 pm said:

Made up on 6/4/15
BBG
Off 280
Strength/Skill
1a) done
1b) up to 170
Cond
4:40 All UB except last set of t2b. Slipped off bar at 12.
Justin on June 4, 2015 at 3:41 pm said:

Bbg
100,105,115,125,125

S/s
1a) done UB
1b) 95,105,115,125

Conditioning
7:24 Done with 35# DB

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29 thoughts on “150602”