Outlaw 13.11.2012

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec

• Score: 75/75/75/75x1/75x1

2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec

• Score: 90/95 2xJerk fail/90 1xJerk fail/90 just clean/95 just clean
• hatte zu sehr angst um meinen Rücken

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 5 minutes – 2 reps @ 80%

• virtuelles 3 RM = 90% of 167 kg = 150 kg
• reales 3 RM (aber kurz nach Verletzungspause) = 147 kg
• Score: 120/120/120/130/130/130

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

• Score: 120/120/120/120/120

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

90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total time.

• Score: 133 DUs/ 3:34 min @ 1k / 1:58 min @ DUs / 1:34 @ 500m / Total: 8:52 min

M/F/S - 4/3/2