150706

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WOD 150706:

BBG

3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80%

Strength/Skill

1a) 5X4 Strict Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-Ups – rest 2:00

1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 85% of 3rm, rest 2:00

Conditioning

7 rounds of:

50′ HS Walk
14 OHS 115/75#
7 Hang Power Snatches 115/75#

Rest 1:1

20 thoughts on “150706”

  1. Any idea when the other Outlaw Programs will be back up and running ?

  2. Long time follower here. Rudy could you post time domains on workout targets to hit? I understand if it’s a long shot to ask. But I think it would be could for scaling or hitting certain domains as aerobic/anaerobic for workouts. Cheers

  3. BBG
    155, 165, 175 x 2, 185

    Strength/skill
    1a) done all UB
    1b) 325, 335, 345, 370
    11 @ 315

    Conditioning later

      • Thanks bud, just trying to get over 400#. Still actually haven’t put more than 370# on the bar, so I’m gonna change that next week.

        Conditioning Rx
        1:35
        1:38
        1:41
        1:57
        2:22
        2:23
        2:20
        -Shoulder stamina is getting better, but still got my ass handed to me.

  4. BBG: 120.5, 130, 140, 150# Felt so solid

    Strength/Skill
    1a) done
    1b) 215, 235, 245, 255 (2 reps)
    12 reps at 212.5#

    Conditioning: 6:57 TWT (0:59, 0:59, 0:58, 0:58, 1:00, 1:02, 1:01). That was awesome

  5. Domonic Ernesti
    M/25/5’9″/195
    IG: @mrernestiempire

    BBG: 160,170,2×185,195x -Just could not get past the hang on 195, tried it twice

    S/S: 1a) Done, all UB!
    1b) 305,315,325,335 + 8 reps @ 285

    Cond: DND

  6. BBG
    145-155-2×165-180
    Strength/Skill
    1a) done
    1b) 355 7@305
    Cond
    1:11-1:17-1:33-1:50-1:52-1:59-1:59
    TWT- 11:41

  7. snatches 145/155/170/180
    complex-done
    squats 315/355/390/2×410 so close
    10×365 (90% cuz I got cocky and didnt use the calculator)
    con
    TWT=16:10
    fastest/first 1:30
    slowest 3:03
    last 2:40
    really wanted to puke or die at the end. everything hurt

  8. BBG
    165 – 180 – 195 – 195 – 205
    *These felt really good today.

    Strength/Skill
    1a) Done — failed bMU last two sets.
    1b) 295 – 325 – 350 – 365(1) – 300(7)

    Conditioning
    1:41 – 2:25 – 2:37 – 2:24
    *7 rounds would have killed me…

  9. BBG:
    125/135/145×2/155

    Strength/Skill:
    1a) Done UB
    1b) 285/240×6

    Conditioning: Did 5rds and scaled to 10ohs/5snatch
    1:26/1:137/1:28/1:39/1:44

  10. 706:

    BBG: 160/170/185×2/195. One miss at 185, one miss at 195

    Strength/Skill

    1a) Done
    1b) 430, 3 rep pr. / 365×5-bitched out mentally

    Conditioning: Shoulder is coming back to life. Snatched a bit today. had to change conditioning. First time doing hspu’s in about a month. was weak/no conditioning. progress, spine still bugging me.

    12 HSPU
    9 OHS 125
    6 Hang Power Snatches 125

    Rest 1:1

  11. M/29/5’6″/185
    BBG
    3 Position Snatch (power position, hang, floor) –
    1×1@65%(145)
    1×1@70% (160)
    2×1@75% (170)
    1×1@80% (180)

    Strength/Skill
    1a) 5X4 Strict Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-Ups – rest 2:00
    (Done UB)

    1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 85% of 3rm, rest 2:00
    (275, 295, 315, 325, 275 x 10 reps)

    Conditioning
    7 rounds of:
    50′ HS Walk
    14 OHS 115/75#
    7 Hang Power Snatches 115/75#
    (1:22, 1:35, 1:45, 1:47, 1:55, 1:56, 2:25)
    (TWT: 12:45)
    Rest 1:1 — 12:45

  12. M/49/155

    Connectivity: 3 rounds 35s hold: handstand, hollow, superman, tuck hold on rings

    BB: 3pos snatch: 125-135-145-145-155 no misses

    Strength and skillz:
    A. 4-3-2 complex – done
    B. Back squatx3: 205-235-255-275-235×13

    Conditioning:
    Not enough room to do hsw today, so I subbed 30s hs hold on parallettes. Also scaled to 95#. UB on all ohs and hps.
    1:10
    1:13
    1:26
    1:24
    1:14
    1:26
    1:24

  13. Bbg: off 215
    Strength: 1a) done
    1b) up to 295, +1@245×6
    Conditioning: 5rnds – subbed HSW for 30 sec HSH – 2:20,2:23,2:25,2:30,2:35

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

    *Felt sooooo much better going into this week! Last week I would gotten about half of these ME B/S reps and probably chalked it up in the 3rd round of conditioning.

    BBG:
    Done off of 220# and no misses

    STRENGTH/SKILL:
    1a) All done UB and smooth transitions
    1b) 275/295/315/325# 8@280#

    COND:
    1:35
    1:44
    1:40
    1:36
    1:54
    1:55
    1:53
    TWT 12:17 (all HSW and OHS UB)

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