Freitag, 27. Juli 2012

Outlaw 27.07.2012

Strength


1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this
  • aktuelles 1RM 160 kg
1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.
  •  Score: 80/85/85/85/85
Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning


7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups
  •  Score: 7 Runden
  • Runde 1-6 jeder Übungsgruppe UB. Runde 7 nach 7 PlU abgesetz, rest UB

Midline


1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X20 UB GHD Situps – rest 60 sec.
  •  both as rx'd ohne Gewicht
M/F/S - 4/7/2

Wie man die "Banded Deadlifts" einstellt

Bsp.:  "10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec."

Um die bandstärke einzustellen, wird eine Körperwaage benötigt:

Der generelle Aufbau:


  • die roten Bumpers dienen der Beschwerung, da sonst beim deadliften das Rack durch die Gegend fliegt (huuuuiiiii......BÄM!)

Angeommen, mein Deadlift 1RM ist 160 kg. D.h. ich benötige:
  • 80 kg Stangengewicht (50 %)
  • 48 kg Bandspannung (30%) wenn ich mit der Stange in der Hand aufrecht stehe. Nicht am Boden!!
Woher weiss ich jetzt, wieviel Spannung ich auf dem Band habe?

Ganz einfach: Ich spanne irgendein Band ein mit der Stange darunter. (s.o.). Nun aktiviere ich die Waage, nehme die Stange in die Hand und stelle mich auf die Waage. In meinem Fall müsste die Waage also 148 kg anzeigen, da ja mein Körpergewicht (80kg) und das Stangengewicht (20kg) noch abgezogen werden müssen.

Siehe Video:


https://vimeo.com/46488116

Wäre jetzt zu viel Spannung drauf, muss ich ein schwächeres Band nehmen. Ist zu wenig drauf, nehm ich entweder ein stärkeres Band ODER ich mach einen Knoten in das aktuelle Gummiband ODER ich nehme noch ein anderes Band dazu. Für meine Körpergröße waren das lilafarbene Band und das Deuser Band genau richtig. Klar ist die Messung mit der Waage nicht ganz exakt, weil man ja durch die Waage etwas höher steht. Ich denke aber, dass der Unterschied nur gering ist.


Zur Bewegungsausführung der Übung:

Einfach nur so schnell wie möglich von stehender Position heraus, aus den Fersen heraus, mit geraden (v.a.) unterem Rücken (war bei mir im folgenden Video nicht ideal). Kein Mixed Grip sonder Clean Grip!!

https://vimeo.com/46488379

Mittwoch, 25. Juli 2012

Outlaw 25.07.2012

BB Gymnastics


1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
  • Score: 55 kg
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
  • Score: 75 kg

Strength


1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
  • Score: 40/50/55
1b) 3X15 Reverse Hypers – heavy, rest 45
  • mit Fußmanschetten
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
  • 24 kg KB

Conditioning


Swim: 7X50m – Rest 1:1

Evtl. morgen Früh

M/F/S - 2/6/3

Dienstag, 24. Juli 2012

Outlaw 24.07.2012

BB Gymnastics

 


1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
  • Score: 65 kg *nicht ganz so tolle Technik. Ich springe immer noch nach vorne!!
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
  • Score: 80 kg

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: EMOM for 7 minutes – 2 reps @ 90%
  • Score: 131 kg
Notes: Percentage is based off of 120515
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
  • Score: 100/100/105/105/105
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning


For time:
Row 500m (ALL OUT – do not pace knowing more work is coming) 1:30:8 min
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m 3:40:x min
-rest 1 minute-
50 KB Snatches 32/24kg
  • Score: 12:17 min @ 24 kg KB
Notes: KB Snatches are total reps of both arms and may apportioned in any manner.
 M/F/S - 2/4/2

Montag, 23. Juli 2012

Outlaw 23.07.2012

BB Gymnastics


1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
  • Score:  3X1@57, 1X1@60, 1X1@64, 3X1@68, 2X1@64, 2X1@60
 2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
  • Score:  3X1@70, 1X1@75, 1X1@80 , 3X1@85, 2X1@80, 2X1@75

  • 1 RM Sntach: 75 kg
  • 1 RM CJ: 100 kg


*Snatch passt die Technik noch nicht, dafür war CJ echt gut! Neues FrontRack (offene Hände auch beim Jerken) hat echt gut funktioniert

Accessories


1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
  • Score: 65/67/70
  • * die ersten beide Sätze waren irgendwie echt nicht einfach aber 70 plötzlich extrem einfach
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
  • Score: 70/70/70

Conditioning/Skill


Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
  • Score: 20/10/7/6/8
Max Distance HS Walk or ME Shoulder Touches
  • Score: No Score, HS Walks und Shoulder Touches ME probiert
ME UB Double-Unders
  • 40/45/42/27/100
Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.
 M/F/S - 2/2/2

Starting Phase 02

Phase #1 of Off-Season Strength & Conditioning is over. 


Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.
Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.

Sonntag, 22. Juli 2012

Outlaw 21.07.2012

BB Gymnastics


1 RM Snatch
  •  Score: 75 kg* / 80 kg knapper fail **
  • * new (old) 1RM
  • **muss noch mehr an der Streckung arbeiten. Bin gut uber der Stange bis MidThigh, danach mache ich aber dann den Fehler und bring die Hüfte wie bei nem KB Swing anstatt mehr mit den Beinen nach oben zu schieben, wie bei einem Sprung! 80 kg wären drin gewesen, weil ich bereits drunter saß aber die Stange war eben wegen des obigen Fehlers zu weit vorne.
1 RM C+J
  • Score: 100 kg bestätigt */ 105 kg  but Jerk Fail -> new 1RM (PR!) Clean
  • *war aber wesentlich einfacher als letztes mal

Donnerstag, 19. Juli 2012

Outlaw 17.07.2012

BB Gymnastics


1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.
  • Score: 85 kg felt very easy
Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd 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: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
  • Score: 132/145/153/160/153 160 kg = new (old) 1 RM
Notes: Percentage is based off of 120515
2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.
  • Score: 75/80/82f/80/81f New PR: 80 kg
M/F/S - 2/4/2

Dienstag, 17. Juli 2012

Outlaw 16.07.2012

BB Gymnastics


 1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
  • Score: 70/70x1/70/70x1/70/70/70 (aktuelles 1RM)
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
  • Score: 90 kg
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
  • Score: 72 kg (felt easy)

 Strength


1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
  • Score: rx'd ohne Band

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.
  •  Score: rx'd

Conditioning


“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time
  • Score: 5:50 min PR!
M/F/S - 2/5*/2 *Prüfungen; wenig Schlaf

Samstag, 14. Juli 2012

Outlaw 14.07.2012

BB Gymnastics


1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed
  • Score: 65/65/65/65/65/70/70
  • felt easy, really easy; good technique today; 70 kg is my current Snatch PR!
2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed
  • Score: 90/90/90/90/90/95/95 
  • felt easy too; catch-rack-position could've been better e.g. higher elbows, but overall very sound.

Strength


5X2 High Bar Back Squat @ 90% – rest 90 sec.
  • Score: 122 kg
Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning


3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.

  • Score: 08:32 min @ 83,5 kg
  • MOD:  20 kg KB for Thrusters
M/F/S - 2/2/2

Freitag, 13. Juli 2012

Outlaw 13.07.2012

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.
  • Score: 90 kg
  • Das Jerken an sich war easy vom Gewicht her, wirklich easy. So easy wie noch nie. Allerdings hat die Schulter wieder Probleme gemacht aber nur, wenn der Kopf nicht ganz durch war, also wenn die Overhead Position scheisse war...
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 @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
  • Score: BB 88 kg, Band: 40 kg
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
  • Score: 24 kg KB/28/28/28/28x4
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. Do not allow feet to break contact with the floor and “float”.

Mittwoch, 11. Juli 2012

Outlaw 11.07.2012

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
  • Score: 50 kg (60 und 55 kg fail)
  • die 3 Stop Snatch Pulls rauben ganz schön Energie. Irgendwie war aber auch allgemein der Saft weg
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 Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
  • Score: 4+4/4+5/4+2/2+2 w/ ABMAT+2x20kg+2x5kg
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
  • Score: 25/25/25 2 strict + 3 Kipp ab halber Höhe/20 all w/ overhand
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

M/F/S - 6/6/6* 


*I'm Ozzy, I'm f***ing evil. Unterer Rücken immer noch ziemlich verkatert. Nciht gut geschlafen

Dienstag, 10. Juli 2012

Outlaw 10.07.2012

BB Gymnastics


1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
  • Score: 80 kg
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd 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: 5X3 @ 90% – rest 2:00-3:00 between sets.
  • Score: 131 kg
Notes: Percentage is based off of 120515
2a) 3X5 Push Press – heavier than last week, rest 60 sec.
  • Score: 68 kg
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
  •  Score: 126 kg

Conditioning


Run 800m
100 KB Snatches 24/16kg
Notes: 50 each arm. Use any combination of reps to get there.
For time.
  • Score: 09:07 min (3:22 after 840 m)
M/F/S - 3/3/3(7*) *lower back.....

Montag, 9. Juli 2012

Outlaw 09.07.2012

BB Gymnastics

 
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
  • Score: 65/65x2/65/68/68x3
2a) 3X5 Snatch Pull – heavy, rest 45 sec
  • Score: 85 kg
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
  • Score: 70 kg (1RM)

Strength


1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec
  • Score: as prescribed, GHR without weight

Conditioning


4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
  • MOD: sub 5 C2B + 5 Strict RD to Support
  •  Score: 2:03 / 2:10 / 2:22 / 2:48
M/F/S - 2/2/2

Freitag, 6. Juli 2012

Outlaw 06.07.2012

BB Gymnastics


5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
  • Score: 85 kg
  • Jerk Landung war heute extrem mieß. Kein verdammtes mal getroffen. Linke Schulter macht immer noch Probleme! ARGH! STFU!
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 @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
  • Score: BB 80 kg, BT: 40 kg ; Total: 120 kg

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
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 BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
  • Score: 24 kg KB

M/F/S - 2/2/2

Donnerstag, 5. Juli 2012

Outlaw 04.07.2012

BB Gymnastics


10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.
  • Score: 62 kg, 1st set fail
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.

Dienstag, 3. Juli 2012

Outlaw 03.07.2012

BB Gymnastics

 

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.
  • Score: 85 kg

Notes: Complete both Cleans, then one Split Jerk after the 2nd 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: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
  • Score: 131/138/145/153
Notes: Percentage is based off of 120515
2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
  • Score: 65/67/68/68x4
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
  •  Score: 126 kg

Conditioning

 

4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%
  • Score:
Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.
 M/F/S - 4/7*/2 *slept just 5 hours last night

Montag, 2. Juli 2012

Outlaw 02.07.2012

BB Gymnastics


1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.
  • Score: 60 kg, so leicht hat sich das noch nie angefühlt! Und Technik fühlte sich auch gut an! Evtl. lag das aber auch an den Blocks
2a) 4X3 Snatch Pull – heavy, rest 45 sec.
  • Score: 85 kg, war schwer, fühlte sich aber trotzdem besser an als letzte Woche
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
  • Score: 50 kg, mit klitzeminikleinem Dip (ungewollt!), nächstes mal nochmal nehmen
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) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X10 Strict T2B – rest 60 sec.
  •  Score: as prescribed

Conditioning


7 rounds for total working time of:
7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds
Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).
  • Score: hatte nach 13min 4 Runden fertig...hab dann aufgehört, war 0 Intensität mehr vorhanden...Energiespeicher waren völlig leer (gefühlt) 
  • M/F/S - 2/6/2

Sonntag, 1. Juli 2012

RPM - KW 26

Montag


  • Clean + Jerk, single up to 75kg
  • Snatch 45kgx10x1
  • no squats 

Dienstag 

  • Bench 64kgx5x5
  • BS 65kgx5x5

Mittwoch 

  • rest

Donnerstag 

  • Snatch, single up to 53 (1st and 2nd pull felt strong, but was unable to catch it)
  • C+J 62kgx10x1
  • Squat 70kgx5, 65kgx5, 60kgx5

Freitag 

  • rest

Samstag 

  • Press 45kgx3, 40kgx5, 42.5x4
  • Cond:
    • 5DL, 21PllU, 5DL, 15PllU, 5DL, 9PllU, 5DL in ca. 5min

Sonntag