Outlaw 29.06.2012

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

• Score: 90/90/95/95/95/95/98/105/105f PfuckingR! +5 kg

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

• Score : 96 kg Bar, Bandtension not meassured

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this 

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

•  Score: same like 2 weeks before: 24kg KB

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.

Conditioning

“King-Kong”
3 rounds for time of:
1 Deadlift @ 455/300#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

• Score: No conditioning, game on saturday!
• M/F/S - 2/2/2

Outlaw 27.06.2012

BB Gymnastics

 

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.  

• Score: 60 kg, Snatch fail @ the first set

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

 

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.

• Score:  3+5/4+4/2+3/1+4

• 3 ABMATS! Vorteil, der KipHSPU kommt aus einer wesentlich tieferen Position!

1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.  

• Score: BW/2,5/5, 1rep fail/5

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 4x10 Uli Köcker GHR

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

M/F/S - 2/5/2

Outlaw 26.06.2012

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. Score: 80/80/82/82/82

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 116, 1X3 @ 131, 1X2 @ 138, 1X2 @ 145 – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec. Score: 68 kg
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. Score: 100 kg

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

** MOD: 3 C2B + 3 RD for 3 Bar MU

Score: 315 DU

M/F/S - 2/2/2

Outlaw 25.06.2012

BB Gymnastics

 

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Score: 55/55/57/57/57
2a) 5X3 Snatch Pull – heavy, rest 45 sec. Score: 80/80/80/80/80
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. Score: 60/70/70/70/70
 

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Score: BW only

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec. Score: 25 kg

Conditioning

21-15-9 of:
OHS 135/95#
T2B
For time.

Score: 7:05 min @ 50 kg

M/F/S - 3/4/1

RPM - KW 25

Montag 

• C+J heavy single up to 72kg
• Snatch sets accross 44kg
• Squats 5x5 50kg

Dienstag 

• Unplanned Rest Day

Mittwoch 

• Bench 5x3 61kg
• Conditioning: Tabata KB swing (half) 32kg -> 10
• Zercher Carry: 2x20m 0kg, 2x20m 30kg, 2x10m 50kg

Donnerstag

• Snatch heavy single up to 53kg
• C+J 1x10x60kg
• Squat 5x5x55kg 

Freitag 

• Unplanned Rest Day

Samstag

• Press 5x3x42kg
• Squat 5x5x60kg

 

Outlaw 20.06.2012

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. Score: 50 kg
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. Score: 90 kg

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.

• Score: 5+6/3+5/4+1/1+5 @ same Deficit-Level from last week

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

• Score: 20/30/30/30 kg

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

•  Score: MOD 4x5 each 1-Leg Pezzi Ball Bridges 

 M/F/S - 2/5/2

Outlaw 19.06.2012

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.
 Score: 80/80/82/82/82/85/85 felt f***ing good!!

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Score: 110/116 kg bassed off of 145 kg

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec. Score 68 kg
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. Score: 95 kg

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees

Score: 5:36 min @ 140 kg BB

M/F/S - 2/2/2

Outlaw 18.06.2012

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Score 55 kg

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. Score : 80 kg
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Score 45 kg

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) NO Score
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. NO Score

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.

Score: No Time; C2B 12/10/11/7

M/F/S - 3/5/2

RPM - KW 24

Montag 

• Clean and Jerk : heavy single (7 reps) up to 70kg
• Snatch: medium sets accross (15 reps) at 40kg (with new starting possition)
• Frontsquat 5x5 50kg

Dienstag 

• Bench 3x5 58kg 
• Conditioning: 4 rounds of
• 50m Yoke Walk (100kg + Frame)
• 500m row (all 1:50 splits)
• rest as needed

Mittwoch 

• Rest Day: Soulfly @ Hirsch Nürnberg

Donnerstag 

• unplanned Rest Day

Freitag 

• unplanned Rest Day

Samstag 

• Snatch: heavy single (5-7 reps) 55kg
• Clean and Jerk set accross (10 reps) at 60kg

Sonntag

• skill day
• 3x 30s Ring Support 
• 3x10 Ring Dips (purple band) focus: external rotation 
• 3x10 Ring Rows
• KB Circle
• 4 ball juggling

Summary

• Stressige Woche, daher die zwei ungeplanten Rest Days
• Dadurch folgende Trainingseinheiten verpasst: Back Squat 5x3, Press 5x3,  Stone + Sled WOD
• Erste Woche oly-lifts fühlten sich überraschend gut an

Outlaw 16.06.2012

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed

1) Score: 60 kg

2) Score: 90 kg

 

Strength

7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Score: 98/100/102/104/106/108/110/112 1RM LBBS 150kg

 

Conditioning

5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters @ 155/105#
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

 Score: no time; 7/6/5/7/4 @ 60 kg

M/F/S - 6/5/3

Outlaw 15.04.2012

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec. Score: 80 kg

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
      Score: 80 kg BB, 1 violettes Gummiband

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
      Score: 20 kg KB/ 24kg /24/24/24

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

Score: 3 + 6 WallBalls

M/F/S - 3/3/3

Outlaw 13.06.2012

BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Score: 60 kg

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Score 1a) 3+3/3+3/3+3/0+4

Score 1b) 15 kg

No c)

M/F/S - 2/3/3

Outlaw 12.06.2012

BB Gymnastics

1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. Score: 80 kg

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).

1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets. Score: 110/125/131/138/138 kg

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heaviest possible, rest 60 sec. Score: 65 kg
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec. Score: 90 kg

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.

Score:  2:05/2:29/3:30/3:37 min

M/F/S - 4/7/1

Outlaw 11.06.2012

BB Gymnastics

 
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

Score: 50 kg (technik)
 
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec. Score: 60 kg 
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Score: 40 kg

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

 

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Score: -/5kg/10kg/10kg

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. Score: -/25kg/25kg/25kg

M/F/S - 1/1/1