150707

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We did some upgrades on the site, and I noticed that the links to registration for upcoming camps are missing. If you wanted to register for a camp, this is obviously bad. So here’s a link that goes straught to the store, that should fill the gap until we get things fixed.

CLICK HERE to register for upcoming Outlaw Training Camps.

Only a few weeks until I get to hang out with this guy, ummmm…

WOD 150707:

BBG

3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%, 1×1@70%, 2×1@75%, 1×1@80%

Strength/Skill

1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.

1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec.

Conditioning

5 rounds of:

1:00 ME Strict HSPU (add 10# plate deficit each round)
1:00 ME Double-Unders
1:00 ME AD
1:00 Rest

21 thoughts on “150707”

  1. M/29/5’6″/185
    BBG
    3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) –
    1×1@65% (175)
    1×1@70% (190)
    2×1@75% (205)
    1×1@80% (215)

    Strength/Skill
    1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.
    (Done)

    1b) 4X3 Snatch Balance – heaviest possible, rest 90 sec.
    (135, 155, 175, 200×1)

    Conditioning
    5 rounds of: (606 reps)
    1:00 ME Strict HSPU (add 10# plate deficit each round) (16, 14, 10, 7, 7)
    1:00 ME Double-Unders (85, 70, 75, 56, 70)
    1:00 ME AD (43, 35, 40, 40, 38)
    1:00 Rest — 606

  2. On the strict hspu’s do you start regional standards then increase 10s each round?

  3. Domonic Ernesti
    M/25/5’10″/195
    IG: @mrernestiempire

    BBG: 195,210,2×225,240 -No misses

    S/S: 1a) Green rogue band for first 2 sets, green and purple rogue band for third and fourth sets

    1b) 175, 200, 215(oxx), 215 (even with LW)

    Cond: Different

  4. BBG: 146.5, 157.5, 170, 180#

    Strength/Skill:
    1a) done with black band and dumb bell. No KB were heavy enough
    1b) 175, 180, 185, 190#

    Conditioning:
    SHSPU: 21, 8 (forgot to add the weight until 4 reps in), 9, 6, 4
    DU: 104, 102, 97, 93, 94
    AD: 21, 12 (wtf?), 14, 15, 16

  5. BBG
    185-195-210×2-225
    Strength/Skill
    1a) 3xblack rogue band1xthick purple rogue band
    1b) up to 215
    Cond
    HSPU- 18-11-7-6-5 T-47
    DU- 105-80-74-95-75 T-429
    AD- 23-16-15-14-15 T-83
    Total-559 reps
    AD was Assault Bike so don’t know how Cals compare to regular AD.

  6. BBG:
    160/175/190×2/200

    Strength/Skill:
    1a)Done with green rogue band
    1b) Done @ 95….I have huge limiting ankle mobility and have seen a lot of compromise in my shoulders after videoing myself during snatches/ohs/snatch balances. I’m hammering my ankles and doing these with raised heel + Olys and have been able to get into better positions.

    Conditioning: Different

  9. Is it 3 jerks or just three cleans and one jerk at the end? I’ve been doing the latter but just confirming

  10. IG: @a_a_ron0123

    BBG
    195, 210, 225 x 2, 240
    No misses

    Strength/skill
    1a) done with 2 thick green bands + 1 thin purple band (one fit wonder brand) on 3 different kettlebells. All UB
    1b) 155, 165, 175, 190 (+5)
    -much smoother this week, still need to be little faster down though

    Conditioning
    No airdyne so subbed row for cals

    Strict HSPUS: 20, 14, 9, 7, 4 (54)
    DUs: 115, 110, 100, 95, 95 (515)
    Row: 17, 16, 15, 15, 16 (79)
    Total: 648

  11. BBG
    205 – 220 – 235 – 235 – 250 (No misses)

    Strength/Skill
    1a) Worked ROM; long way from being able to do these again.
    1b) 215 – 225 – 235 – 245(1)

    Conditioning

    Also subbed row for AD.

    HSPU: 15 – 10 – 9 – 7 – 5 (46)
    DU: 60 – 50 – 50 – 50 – 55 (265; didn’t push these because of achilles)
    Row: 18 – 19 – 18 – 18 – 24 (97)

  12. 1) BBG 200, 210, 225×2, 240. All ub no misses. Did them in nike metcons so a bit sloppy but I’ll get used to it
    1a) all ring dips w 88lb kb and thickest band possible all ub
    1b) 205, 215, 225×2(1F), 225×3

    Conditioning:
    18/90/50
    11/77/48
    7/71/45
    4/77/44
    3/80/46
    Well I have a massive deficiency with hspu especially at a deficit.

  13. m/49/155
    connectivity: 3 x 15 of each: plate hop ups, v ups, arch ups, HS shrugs

    BB: 3 pos clean + jerk: 147-157-167-167-180

    strength and skillz:
    banded ring dips: medium blue band
    snatch balance x3: 135-155-175-185 – feeling good on these

    conditioning:
    hspu: 25-14-10-5-4
    DU: 18 – 56-62-69-56
    AD: no monitor for the airdyne, just went all out

  14. Cj 195/210/225/240
    Snatch balance 185-195
    Hs drills
    Con
    Hspu 18/8/6/7/6-45
    Du 86/72/72/73/70-371
    Cal 20/20/17/18/18-93

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

    BBG:
    Off of 300# and no misses

    STRENGTH/SKILL:
    1a) all rds UB and done w/ black and green Rogue bands
    1b) 155/165/175/190# (+5#)

    COND:
    *subbed rower for AD
    HSPU: 17+10+7+4+4 = 42
    Dubs: 103+110+91+91+85 = 480
    Cals: 26+25+24+25+26 = 126
    Total Reps: 648

  17. 707:

    BBG: 205/225/245×2/260

    Strength/Skill

    1a) Done

    1b) Up to 185

    Conditioning: Different – Then did this in the pm with assault bike, did not track reps

    5 rounds of:

    1:00 ME Strict HSPU (add 10# plate deficit each round)
    1:00 ME Double-Unders
    1:00 ME AD
    1:00 Rest

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