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