Outlaw 24.08.2012

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

• Score: 60/62/65/66/65f@HSnBlc/65/65
• HSnBlc passt noch net so vom Catch her, zu hoch

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

• Score: 80 kg

• keine Schmerzen bepm PJ wenn ich schmal starte und breiter landen

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

 

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

• Score: 29 min as rx'd
• War eher für die Psyche als für die Intensität

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: as rx'd

1b) 3XME L-Sit Hold – rest 60 sec.

• Score: 30s / 20s / 17s @ Ringe, mit 95% gestrekten Beinen (Bei 100% Krampf)

M/F/S - 5/6/2