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