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