WOD 130701:

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

WOD 130629:

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

WOD 130628:

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

WOD 130627:

Rest day.

WOD 130626:

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

WOD 130625:

BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec.DEMO VIDEO

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3″

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

WOD 130624:

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength

Smolov 2/1 – Click Here for Smolov Calculator

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

WOD 130622:

Strength

Smolov 1/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

WOD 130621:

Strength

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

WOD 130620:

Rest day.

WOD 130619:

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

WOD 130618:

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

WOD 130617:

BBG
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
Strength
Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes
Conditioning
15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

WOD 130615:

Testing – Day 6
1) 10 minutes to establish a 1RM Clean.
*Notes: No more than 5 heavy attempts.
2) 15-20 minutes to establish a 1RM Deadlift.

WOD 130614:
Testing – Day 5
1) 15 minutes to establish a 1RM Jerk (racks may be used).
2) Row 500m
*Rest 20+ minutes.
3) “Elizabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.

WOD 130613:

Rest day.

WOD 130612:

Testing – Day 4
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Rest as needed between test 1 and 2.
2) Run 1 Mile

WOD 130611:

Testing – Day 3
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
2) 150 Burpees for time.

WOD 130610:

Testing – Day 2
1) 12 minutes to establish a 1RM Push Press.
2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
3) “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

WOD 130608:

BBG
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Conditioning
“Isabel”
30 Snatches for time @ 135/95#

WOD 130607:

Strength
5X3 HBBS @ 65% – rest 90 sec.
*Notes: Down and up quick, no pause. Make sure to hit absolute full depth.
Conditioning
4 rounds for total working time:
Row 500m
12 HSPU (regionals standard)
12 Pullups
Rest 1:1

WOD 130606
Rest day.

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Group #6 Work – 130606:
BBG
1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.
2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.
Conditioning
3 rounds for time of:
Row 20 Calories
15 Burpees
8 TTB

WOD 130605:

BBG
1) 12 minutes to establish a 1RM Power Snatch.
2) 12 minutes to establish a 1RM Power Clean & Push Jerk.
Conditioning
3 rounds for time of:
5 Muscle-Ups
20 KB Snatch + OH Lunge 24/16kg (10L/10R) DEMO VIDEO
40 Double-Unders

WOD 130604:

BBG
7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

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Group #4 Work – 130604:
BBG
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:3

WOD 130603:

BBG
7X1 Snatch up to 80% – rest as needed, no higher than 80%
Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

WOD 130601:

BBG
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Conditioning (Group #4 also)
4 rounds for time of:
2 Rope Climbs 15′
100′ Sprint
4 Cleans 225/135#
100′ Sprint

WOD 130531:

Strength
1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
Skill
15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).
*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.
Conditioning (2 parts)
Part 1-
10 minute AMRAP of:
5 Heaving Snatch Balances @ 80%
10 Pullups
15 Wall Balls 20/14#
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

WOD 130530:

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Group #3 Work – 130530:
BBG
1) Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.
2) Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.
Conditioning
3 rounds for time of:
Row 20 Calories
15 Burpees
8 TTB

WOD 130529:

BBG
1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec.
2b) 5X5 Front Squats @ 70% – rest 60 sec.
*Notes: Straps should be used for 3-Stop Clean Pulls.

Extra 130529:

GROUP #4 Conditioning
3 rounds for time of:
30 HSPU (regionals standard)
20 TTB
10 Push Jerks 185/110# (use an axle if you have one)

Group #3 Work – 130528:
BBG
1) Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
Conditioning
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:3

WOD 130528:

BBG
1) Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%
2) Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
*Notes: These should both be completed as a complex, without dropping the bar between movements.
Conditioning
For time:
20 Burpee Over-the-Box Jumps 20″
40 TTB
20 Burpee Over-the-Box Jumps 20″
40 Row for Calories
20 Burpee Over-the-Box Jumps 20″
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

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WOD 130527:
BBG
1) 7X1 Hang Snatch – work up to 80% but no higher, rest 60 sec.
2) 3X5 HBBS @ 65% – rest 2:00
Conditioning
1) 3 rounds for total working time of:
Row 500m
5 Burpee Muscle-Ups
Rest 1:1 – all efforts should be 100%

We at PenlandMFA will be following The Outlaw Way of programing for the next few months.
If you'd wish to follow yourself go to The Outlaw Way.com

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WOD 130525:

BBG
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Strength
1X20 HBBS
Notes:  Make sure to hit absolute depth with every rep.

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Extra 130525:

WOD 1-
For time:
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups
WOD 2-
30 Burpee Muscle-Ups for time.
*Notes: 7:00 cap.