Outlaw 29.10.2012

BB Gymnastics

15 minutes to establish a 1RM Snatch from blocks (just above the knee).

• Score: 85 kg

Conditioning (pain threshold training)

Compare to 120211
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

• Score: 3:00 / 3:10 / 3:13 / 3:11 / 3:00 min

M/F/S - 2/2/2

Deload Week

This, my friends, is the mythical “de-load” week you have all been dreaming of. We’ll test a few things (not expecting gigantic PRs), and take a week to transition into a full 16 week cycle that will lead up to the beginning of the season. Enjoy, maybe you can get out of the gym under an hour, or maybe you’ll still hump the foam roller for 30 minutes like a Burnese Mountain Dog in heat.

Outlaw 27.10.2012

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• Score: 82 kg (PR by 2 kg)
• saß schon 2mal unter 85 kg!

2) 20 minutes to establish a 1RM Clean and Jerk.

• Score: 112 kg (PR by 5 kg)

Strength

Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

• Score: 1RM = 140 kg
• no fails, aber 95 % war schon schwer -> runder Rücken!

Conditioning

“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

• Score: 25:30 min

M/F/S - 5/7/4

Outlaw 26.10.2011

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

• Score: 1RM = 80 kg, 3 fails
• didn't notice "*rest 2 minutes"

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

• Score: 1RM = 107 kg

Conditioning

2 minutes ME KB Snatch 24/16kg
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg

• Score: 27L + 27R / 3rounds + 36 /  25L + 27R

M/F/S - 3/5/4

Outlaw 24.10.2012

15 minutes to establish a 1RM Overhead Squat.

• Score: 100 kg PR by 10 kg
  

Notes: Enjoy this, you’ll never see it again.

“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.

• Score: 3:47 min  PR by 61 s

 
*Rest as needed (but don’t be a pussy).
 
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

• Score: 16:43 min
• started clock with Fran. Started DT @ 20:00 min

M/F/S - 6/9/8

Outlaw 23.10.2012

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

• Score: 1RM 107 kg, no fails

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score:  86/86/86

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

• Score: 66/66/66

Strength

High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

• Score: 1RM 163 kg, no fails

Conditioning

3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

• Score: 13:40 min

M/F/S - 4/7/7

Outlaw 22.10.2012

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

• Score: 1 RM 80 kg

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

• Score: 95/95/95

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

• Score: 70/80/80 (80 kg war fast "heaviest")

Skill

10 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.

• Score: 14: 40 min 
• 50 KBs am Stück für 1:40 min...

M/F/S - 3/5/2

Outlaw Medley 20.10.2012

BB Gymnastics from Monday 15.10.2012

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 80 kg, no fails

BB Gymnastics from Tuesday 16.10.2012

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 107 kg, no fails

Strength from Tuesday 16.10.2012

High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

• Score: 1 RM LBBS 163 kg, no fails

Conditioning from Saturda 20.10.2012

7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders

• Score: 2 Runden (scheiss MU....alle einzeln)

M/F/S - 2/2/2

Outlaw 10.10.2012

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 65, restl. mit 67

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 90 straight

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.

•  Score: 24/24/24

1b) 3X15 Reverse Hypers – heavy, rest 30 sec.

•  10/10/10

1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

•  50/50/50

1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

•  ME MU: 6/4/2 (slipped @ 3rd rep)

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

Outlaw 09.10.2012

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 107 kg, no fails

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 84/84/84

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

• Score: 64/64/64

Strength

High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

• Score: 1 RM 163 kg LBBS, no fails

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:
Row 500m
75 Double-Unders

• Score: 8:34 min

Outlaw 08.10.2012

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 80 kg, 1 fail @ 90%

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

• Score: 67/67/67

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

• Score: 50/55/4x55

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

 

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:
1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

• Score: 17-15-25/13-15-21/13-15-20

Outlaw 06.10.2012

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

• MOD: 15 - 20 min to establish a 1 RM Snatch
• Score: 78 kg

2) 3 attempts to establish a 1RM Clean and Jerk.

• MOD: 15 - 20 min to establish a 1 RM C+J
• Score: 105 kg, Had back pain @ 105 kg Jerk...Clean 110 kg Jerk fail
• bar came forward @ dip! keep it vertical!!

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Strength

Take 7 minutes to establish a 1rm Front Squat, then:

• Score: 104 kg PR by 7 kg

2 reps every 30 seconds for 7 minutes @ 75% of above.

• 105 kg, no fails

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.

Notes: A touch on the top of the box is not required, but it is allowed.

• Score: skipped conditioning

M/F/S - 2/2/2

Outlaw 03.10.2012

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 60 kg

2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec.

• Score: 80 kg

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec.
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

• Score: skipped conditioning

M/F/S - 2/2/2

Outlaw 02.10.2012

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

•  Score: 1 RM = 107 kg

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

•  Score: 82/82/82

2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec.

•  Score: 50/60/60

Strength

 
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

• Score: % of 1 RM LBBS = 163 kg, no fails

Conditioning

Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1

• Score: skipped WOD

M/F/S - 2/2/4

Outlaw 01.10.2012

BB Gymnastics

1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1RM = 80 kg, no fails

2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

• Score: 60/65/65

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.

• Score: 50/55x4/55x4

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

10 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.

Conditioning

5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

• Score: 19:40 min (Bou: 14:xx, I really suck on every Pressing-Stuff, Jumps & PlU were easy)

M/F/S - 4/7/2