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