Pause 07.10. - 12.1.-2013

Warum?! DARUM!

Outlaw Do 03.10.2013

Conditioning

5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

• lost the piece of paper I noted the score on

Outlaw Mi 02.10.2013

BBG

1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).

• 75 kg

2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).

• 90 kg

3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).

• SKIPPED (shoulder issues)

4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.

• 130 kg

4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

• 70 kg

Lowlands Qualifier 05.10.2013

WOD #1

AMRAP 8min

3 rds of:

• 3 PullUps
• 3 T2B

then

• Rd1: 1 HSPU
• Rd2: 2 HSPU
• RdX: X HSPU

• Score: 141 reps

WOD #2

 in 5 Min 2 RM HangSntach

• Score: 83 kg

WOD #3

 AMRAP 12min

Buy in 50 WallBalls

5 BarFacing Burpess
10 PC
15 S2O

• Score: 204

Outlaw Di 01.10.2013

BBG

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed.

• 87 kg

Strength

Back Squat: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103% – rest as needed.

• 1RM 167 kg
• 1x5x110 kg
• 1x3x116 kg
• 1x2x132 kg
• 1x2x149 kg
• 1x1x159 kg
• 1x1x172 kg FAIL

Conditioning

12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

• II+40

Outlaw Mo 30.09.2013

BBG

1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

• 75 kg

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

• 68/72/75 kg

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.

• SKIPPED

3b) 3X10 GHD Hip Extension – rest 60 sec.

• SKIPPED

Conditioning

For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.

• 25/25/15/15/10/10/7/7/5/10/10/10/14

Outlaw Sa 28.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch

• 85 kg easy im 1. Versuch
• 2 x unter 90 kg gewesen aber leider fail

2) 15 minutes to establish a 1RM Clean & Jerk

• nur bis 110 kg, dann aufgehört wegen Schulter

Strength

15 minutes to establish a 3RM Front Squat

• SKIPPED

Conditioning

3 rounds for time of:
250 Push-ups
Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#

• 16:00 min

*Note: The strike through on the 250 push-ups denotes a joke. DO NOT do them.

Outlaw Fr 27.09.2013

BBG

1) 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.

• 75/80/80 kg

2) 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

• 90 kg nur einen Satz wegen Schulter

Strength

1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.

• 1RM 167 kg
• 100 kg
• 108 kg
• 116 kg
• 124 kg
• no fails

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

•  1RM 145 kg
• 87 kg
• 95 kg
• 102 kg
• no fails

2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.

• 70/70/70/70 kg

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – rest 60 sec.

• 15/20/22 kg (zu leicht, hatten nicht mehr Gewicht)

3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

• improvisierte Foam Roll GHR ohne Gewicht

Outlaw Mi 26.09.2013

BBG

1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).

• 70 kg

 2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).

• 100 kg

3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).

• SKIPPED after 95 kg (shoulder pain)

4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.

• 130/140/140/140/140 kg

4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.

• MOD: BB PP
• 80/80/80/80/80 kg 

Conditioning

3 rounds for time of:
10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders

• MOD KBsn @ 24 kg (only one 32 kg KB) & 15 kg WB
•  10:27 min

Outlaw Di 24.09.2013

BBG

1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.

• ???

2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1

• ???

Strength

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).

• 1RM 167 kg
• 100 kg
• 108 kg
• 116 kg
• 124 kg
• no fails

2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.

• 1RM 145 kg
• 87 kg
• 95 kg
• 102 kg
• no fails

Conditioning

1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU

• 11/100/6/50/6

Outlaw Mo 23.09.2013

BBG

1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.#

• 75 kg

2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1

• no fails

3a) 6X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.

• 100/100/100/100/100/100 kg

3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.

• 75/80/80/82/82/82/82 kg

Conditioning

10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups
*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.

• 3 + 32 (frei hängende PlU Stange -> Kip sehr schwer

Outlaw Di 17.09.2013

BBG

1) 15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).

• 106 kg

2) 3×1 @ 90-95% of Max from above – rest 90 plus seconds.

• ???

Strength

1) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.

• 1RM 167 kg
• 100 kg
• 116 kg
• 134 kg
• 150 kg
• 159 kg fail (Stange abgerutscht)

2) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.

• 1RM 145 kg
• 95 kg
• 109 kg
• 116 kg
• 124 kg
• no fails

Conditioning

3 rounds for reps and distance of:
1:00 ME C2B Pull-ups
3:00 Max Trips Sled Pull 100′ – heavy
*Sled pulls should be performed in 50′ down and back sections. Face forward for 50′, then face backwards to return.

• MOD: Did WOD of Monday 16.09.2013, but just 5 rds
• 7 rounds for total time of:Row 250m
  14 Lateral Box Jumps 20″ (touch on top)
  7 Hang Power Cleans 175/120#
  Rest 1:1
  2:22/2:07/2:17/2:16/2:10 min

Outlaw Mo 16.09.2013

BBG

1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).

• 80 kg

2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.

• 72 kg, no fails

3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.

• 90/90/90 kg

3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

• 70/80x2/75 kg

Conditioning

7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
Rest 1:1

• MOD: Just 5 rds
• 2:22/2:07/2:17/2:16/2:10 min

Outlaw Sa 14.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch

• 87 kg im 1. Versuch PR!

2) 15 minutes to establish a 1RM Clean & Jerk

• 110 kg C&J
• 120 kg Clean (very ugly)

Strength

15 minutes to establish a 3RM Front Squat

• MOD: HBBS from Friday 13.09.2013
•  HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
• 1 RM 167 kg
• 108 kg
• 116 kg
• no fails

Conditioning

“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

• SKIPPED

Outlaw Mi 11.09.2013

BBG

Compare 1-3 to 130807.
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).

• 75 kg

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).

• 100 kg

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).

• SKIPPED

4a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.

• 100/110/110/110 kg

4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.

• 50/50/50/50 kg

Conditioning

For time:
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-

• MOD: PushUps statt RingDips
• 18:17 Min

Outlaw Di 10.09.2013

BBG

Compare #1 to 130806.
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

• 105 kg

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

• 100 kg; no fails

Strength

1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.

• 1RM 167 kg
• 108 kg
• 116 kg
• 124 kg
• 132 kg
• no fails

2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.

• 1 RM 145 kg
• 87 kg
• 95 kg
• no fails

Conditioning

4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″
Rest 1:1

• SKIPPED

Outlaw Mo 09.09.2013

BBG

Compare 1 to 130805.
1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

• 82 kg (UB!)

2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.

• 82 UB/ 82x1 / 82

3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.

• 70/70/70/70

3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.

• 75/75/75/75

Conditioning

*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk

• MOD: No Split Jerks
• 6MUs (in 30s) / 2 / 1+9 / 1 MU

Outlaw Sa 06.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch

• SKIPPED

2) 15 minutes to establish a 1RM Clean & Jerk

• SKIPPED

Conditioning

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 95/65#
For time.

• 13:17 min (Baum Strecke)

Outlaw Fr 06.09.2013

BBG

12 minutes to establish a 3rm Push Press.

• 85 kg

Conditioning

5x500m Row

• 1 RM Row 1:30 min
• paceboat @ 1:40 min
• 1:41.3/1:47.3/1:49.4/1:49.0/1:41.2

*All sets should be performed at roughly 90-95% RPE. Rest 30 seconds between sets. During the rest intervals stay on the erg and keep the flywheel spinning slowly. The goal is to maintain pace +/- 5 seconds on all sets.

Outlaw Mi 04.09.2013

BBG

1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.

• 1 RM 85 kg
• 64 kg

2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.

• 1 RM 115 kg
• 87 kg

Conditioning

For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.

• 110 KBSn
• Total: 14:xx min

Outlaw Di 03.09.2013

BBG

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

• 90 kg

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

5 rounds for total time of:
50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#
Rest 1:1

• 2:00/1:56/1:55/2:10/1:55 

Outlaw Mo 02.09.2013

We’re eight weeks in to our Hatch/WL cycle, which means you are all about to hear read the magic words—it’s time for a de-load week. This is not a “leading up to testing” de-load, but a “Dear Jesus, I need some rest” de-load. Enjoy this week, kids. The actual working time in the gym should be very short, so you should all go ride a bike, or climb a mountain—you know, ’cause you’ll have so much free time.
Also, when I say “don’t max out”, please… DON’T MAX OUT.

BBG

12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).

• 80 kg

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

3 rounds for time of:
Run 400m
15 Thrusters 115/75#
15 C2B Pullups

• 14:25 min

 

Outlaw Sa 31.08.2013

BBG

1) 15 minutes to establish a 1RM Snatch

• 85 kg (im 1. Versuch)

2) 15 minutes to establish a 1RM Clean & Jerk

• 110 kg (im 1. Versuch)

Strength

15 minutes to establish a 3RM Front Squat

• 140 kg (ugly @ 3rd)

Conditioning

3 rounds for time of:
10 Deadlifts 275/185#
50 Double-Unders

•  05:36 min

Outlaw Fr 30.08.2013

BBG

Compare to 130802.

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

• SKIPPED

1. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

• SKIPPED

Strength

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

• 1RM 165 kg
• 1x4x 116 kg
• 1x4x 124 kg
• 1x4x 132 kg
• 1x4x 140 kg
• no fails

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1RM 145 kg
• 1x5x 87 kg
• 1x5x 95 kg
• 2x5x 102 kg
• no fails

2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

• 80/87/85/97

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.

• SKIPPED

3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

• SKIPPED

Outlaw Mi 28.08.2013

BBG

Compare 1-3 to 130731.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

• 75 kg

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

• 95 kg

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

• SKIPPED

4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.

• 5x3x120 kg

4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.

• 5x5x50 kg

Conditioning

5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.

• 2:08 min
• 2:43 min
• 3:25 min
• 3:00 min
• 3:50min

Outlaw Di 27.08.2013

BBG

Compare 1 & 2 to 130730.
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

• 105 kg
• 110 kg Jerk fail

2) 3X1 @ 90% of max from above – rest 60 sec.

• 3 x 95 kg, no fails

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.

• 1 RM 165 kg
• 1x5x116
• 1x5x132
• 1x2x140
• 1x3x149
• 1x1x165 (tried 167 instead); @ belt; fail

2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x109 kg
• 1x4x116 kg
• 1x4x124 kg

Conditioning

3 rounds for time of:
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

•  did just one round....07:24 fuck you defic. hspu

Outlaw Mo 26.08.2013

BBG

Compare to 130729.
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

• 85 kg

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

• 77 kg

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.

• 10/20 (unsauber)/15/15

3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.

• 50/50/50/50
• evtl etwas zu leicht

Conditioning

Run 5k.

• 22:40 min

M/F/S - 3/6/3

Outlaw So 25.08.2013

Strength

15 minutes to establish a 3RM Front Squat

• 137 kg

Conditioning

“(Plus Sized) Helen”
3 rounds for time of:
400m Run
21 KBS 32/24kg
12 C2B Pull-ups

• 10:56 min

Outlaw Sa 24.08.2013

BBG

1) 20 minutes to establish a 1RM Snatch

• 85 kg

2) 20 minutes to establish a 1RM Clean & Jerk

• 110 kg

Strength

1) HBBS: 1X5@70%, 3X4@80%

• 1 RM 165 kg
• 1x5x116 kg
• 3x4x132 kg

Outlaw Di 20.08.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

• 100 kg

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

• 90/90/90 kg

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).

• 1 RM 165 kg
• 1x6x116 kg
• 1x6x132 kg
• 1x3x149 kg @ belt
• 1x2x157 kg @ belt, 1st allein 2nd mit spotter

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x116 kg
• 1x3x124 kg
• 1x1x131 kg @ belt

Conditioning SKIPPED

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)
Rest 3:1
*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.

Outlaw Mo 19.08.2013

BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

• 80 kg without droping bb
• 83 kg x 2 with droping bb

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

• 75/75/75

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.

• 95/95/95/95

3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.

• 80 kg @ poor technique
• 75/75/75 

Conditioning SKIPPED

30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg
For time.

Outlaw Mi 14.08.2013

BBG

Compare 1-3 to 130717.
1) Power Snatch: Find Max UB Triple in 10 min.

• 70 kg

2) Power Clean: Find Max UB Triple in 10 min

• 100 kg x 2

3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

• 100 kg

4a) 5X3 Clean Pull @110% of Max CJ – rest 60 sec.

• SKIPPED

4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – heaviest possible, rest 60 sec.

• SKIPPED

Conditioning SKIPPED

5X800m Run (90% or greater effort)
Rest 1:1

Outlaw Mo 12.08.2013 + Di 13.08.2013

Di 13.08.2012

Compare 1 and 2 to 130716.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

• 105 kg

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• 95/95 Jerk fail/95

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

• 1 RM 165 kg
• 1x8x108 kg
• 1x6x124 kg
• 1x4x140 kg
• 1x3x149 kg + 1x1149 kg w/ Spotter

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x116 kg
• 1x3x124 kg
• 1x3x130 kg @ belt

Conditioning

3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees

• 10:57 min

 

 Mo 12.08.2013

BBG

For 1 and 2 refer to 130715.
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

• 80 kg

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• 72/72/72

3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.

• 92/92/92/92/92

3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.

• 70/72/75/75/75 @ good technique

Conditioning

3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.

• MOD: 1:45 min ME Burpees - 1:15 min ME MUs
• 35 - 2
• 34 - 4
• 35 - 3

*Note: Each 500m row should be all out. Do not strategize to allow for more MU.

Outlaw Fr 09.08.2013

BBG SKIPPED

1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

• 1 RM 165 kg
• 1x8x108 kg
• 1x8x116 kg
• 1x8x124 kg
• 1x8x132 kg

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1 RM 145 kg
• 1x5x87 kg
•  1x5x95 kg
• 2x5x102 kg

2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.

• 60/70/75/75

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict C2B Pullups – rest 60 sec.

• SKIPPED

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

• SKIPPED

Outlaw Do 08.08.2013

von Outlaw Mi 07.08.2013

BBG

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee)

• 67 kg

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee)

• 93 kg

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack)

• 95 kg
• 100 kg x 1 (Tank leer)

4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.

•  1 RM Clean = 1 RM C+J = 115 kg
• 130kg/130/130/130

4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.

• 70 kg/74/75/75

*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning - SKIPPED

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.

Outlaw Mi 07.08.2013

REST DAY

Outlaw Di 06.08.2013

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

• MOD: Ohne Jerk, da in Garage
• 107 kg

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

• 92kg/92/92

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

• 1 RM = 165 kg
• 108 kg
• 116 kg
• 132 kg
• 140 kg (told you....)

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

• 1 RM = 145 kg
• 102 kg
• 109 kg
• 116 kg
• 124 kg x 2 (hab jedes Mal exakt 2 Min Pause eingehalten!)

Conditioning

7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

• MOD: SDLHP @ BB + Rope Climbs ohne Defic HSPU
•                     1   2   3   4   5   6   7
• SDLHP       18 19 18 17 18 18  18
• RC               1   1   1   1   1   0   1

Outlaw Mo 05.08.2013

BBG

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

• 75 kg 
• 80 kg x 2

2) 3×3 @ 95% of Max from above – rest 90 plus seconds.

• 72 kg/72/72

3a) 4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.

• 1 RM = 85 kg
• weniger genommen: 90 kg /90/90/90

3b) 4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) – heaviest possible, rest 60 sec.

• MOD: Pendlay Row BB Holds: 20kg (empty bar)/20/20/20

Conditioning

5 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB Muscle-Ups
Rest 2:00 between rounds.

• 3/4/3/2/5

*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

Outlaw Do 01.08.2013

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

• 82 kg

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

• 74 kg

3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.

• 117 kg /117/117/117/117

3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.

• Nachdem ich die Übung lang nicht perfekt gemacht habe gilt ab jetzt: weniger gewicht aber perfekte Ausführung: Für mich heisst das: Perfekte Lumbarkurve halten und Schulterblätter so weit wie mgl. zusammen ziehen
• 70 kg/70/70/70/70

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Strength

HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

• 1 RM = 165 kg
• 108 kg
• 116 kg
• 132 kg
• 141 kg x 3 (jetzt weiss ich, warum man die Krafteinheit von Mo und die Squats von Di nicht an einem Tag machen sollte...)

Outlaw Di 23.07.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

• 105 kg

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

• 95 kg, no fails

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.

• 1 RM = 165 kg, no fails @ 2 min rest

2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.

•  1 RM = 145 kg, no fails

Conditioning

15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.

• 450 m @ 50 kg tire sled

Outlaw Mo 22.07.2013

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

• 75/ 77x2

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.

• no fails @ 68 kg

3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.

• 110/110/110/115/115

3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.

• 80/80/80/85/85

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest

• 55 kg BB Push Press: 8 - 8 - 5 - 5 - 6
• C2B Ring Pull Ups:    8 - 8 - 8 - 7 - 8
• BurpeeBoxJumps:      7 - 7 - 6 - 6 - 7

Outlaw Sa 20.07.2013

BBG

1) 12 minutes to establish a 1RM Snatch.

• 85 kg

2) 12 minutes to establish a 1RM Clean & Jerk.

• 110 kg
• 115 kg Jerk fail

Strength

12 minutes to establish a 3RM Front Squat.

• 135 kg

Conditioning

“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.

• 9:54 min
• 9 MUs unbroken

Outlaw Fr 19.07.2013

BBG 

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 

•  65 kg

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

• skipped

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

• 1 RM = 165 kg, no fails @ 2 min rest

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1 RM = 145 kg, no fails

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/82 x 5

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Pullups – rest 60 sec.

• Ring PullUps: 15/10/7

3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

• rx'd

Outlaw Di 16.07.2013

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

• 95✔f/95✔✔✔/98✔✔✔/100✔✔✔

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• 90% of 1) = 90 kg
• no fails

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

• 1RM = 165 kg, no fails

2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

• 1RM = 145 kg, no fails

Conditioning

20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.

• 800m @ 50 kg tire sled

Outlaw Mo 15.07.2013

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

• 75✔✔✔/77✔✔✔/80✔f/80✔✔f/80✔✔f

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• Max of 1) = 77 kg
• 70✔✔✔/70✔✔✔/70✔✔f

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.

• 110% of Max of 1) = 85 kg
• felt awkward
• technique wasn't that good, was too heavy

3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

• 85 kg

Conditioning

With no rest between sections:
1 minute ME Rope Climbs 15′

• 1,5

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 15

2 minutes ME Rope Climbs 15′

• 2

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 12

1 minute ME Rope Climbs 15′

• 1

Outlaw Sa 13.07.2013

BBG

1) 20 minutes to establish a 1RM Snatch.

• 80 kg (-5 kg)

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

• 110 kg (-5 kg)
• 115 kg Jerk fail

Conditioning

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

• MOD: Ring Pull Ups
• 4:54 min

Outlaw Fr 12.07.2013

1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

• 80 kg

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 30 minutes to establish a 1RM HBBS.

• 165 kg (-2 kg)
• hatte keine 1kg - Scheiben denn 167 kg wären auch gegangen
• 3 x 170 kg fail, aber hat nicht viel gefehlt. Rücken muss stärker werden!

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Outlaw Mi 10.07.2013

BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30

• 40/40/40

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.

• 60 kg @ below the knee cap

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

• 80 kg @ below the knee cap

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.

• 24/24/24 @ rings

1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec.
(no swing, start from a position parallel to the floor)

• no weight
• an selbst gebauter "GHR Maschine"

1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/80

1d) 4X15 Reverse Hyper – medium to heavy, rest 60 sec.

• no weight
• an Mülleimer-Steinblock

Outlaw Di 09.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

• 100/105/105f/105Jf/100

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

• skipped

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.

• 120/120/120

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

• 70/70/70

Conditioning

For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

• 16:25 min @ 60 kg

Outlaw Mo 08.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

• Score: 75f/75/79f/79f/79f

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

• Score: 69f/69f/69f/69/69/69

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.

• Score: 90/100/100

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.

• Score: 50/50/50

Conditioning

For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 ME Double-Unders

• Score: 124 DU / 40-27 WB / 50-20 KBSw / 71 DU

Outlaw Sa 06.07.2013

This is it boys and girls. Last day of the Smolov Jr. loading cycle, and a day that many of us have been looking forward to for, well…three weeks. From the looks of the comments, not only was it not impossible, many of you are feeling surprisingly good (I.E. you’ve found a comfortable level of working hurt). Next week we’ll be de-loading and then testing. Not gonna lie, we’re all pretty excited to see the results (and to not have to squat this much anymore).

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes

• Score: 150/150/150x1/145/145/145/145/145/145/150

BBG SKIPPED

1) 10 minutes to establish a 1RM Snatch.
2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning SKIPPED

12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups
For time.

Outlaw Fr 05.07.2013

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• Score: 142 kg (+7 kg; total +8 kg)

Conditioning

3 rounds for time of:
25m Sled Drag (facing forward, i.e. running style) 135/90#
20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)

• MOD: KBSn @ 12 kg, weil vorher nur "16 kg" angegeben war und ich keine 16 kg KB besitze...
• Score: 12 min

Outlaw Mi 03.07.2013

Strength 1

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• Score: 133kg (+5 kg; total +8 kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

• skipped; took last weeks MotD 70 kg

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

• Score: 63 kg; no fails

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

•  skipped; took last weeks MotD 95 kg

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

• Score: 81 kg; no fails

Strength 2 SKIPPED

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec.

Outlaw Di 02.07.2013

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

• Score: 90/90/90/90/90

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.

• Score: 58/58/58/58

1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 88/88/88/88

Conditioning

60 C2B Pullups for time*
*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)

• MOD: Thumb2Chest Ring PullUps
• Score: 8:53 min
• 10/10/10/5/5/5/5/10 

M/F/S - 2/4/2

Outlaw Mo 01.07.2013

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70 kg, no fails

Strength

Smolov 3/1 – Click Here for Smolov Calculator
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes

• 1RM = 167 kg
• Score: 125 kg (+5 kg, total +8)

Conditioning

5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

• Row: 15/14/12/11/12 cal
• KBS: 14/15/15/15/15
• HRPsU: 19/20/18/16/16

M/F/S - 2/2/2

Outlaw Fr 28.06.2013

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 135kg (+3 kg)

Conditioning

12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

• Score: 4 + 30 m

Outlaw Mi 26.06.2013

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• 1RM 167 kg
• Score: 128 kg (+ 3kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

• Score: 70 kg

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

• Score: 63 kg; no fails

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

• Score: 95 kg

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

• Score: 81 kg; no fails

Strength 2 - SKIPPED

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

Outlaw Mo 25.06.2013

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 72/72/75 Snatch fail/75 Snatch fail/ 75/75/75

Strength

Smolov 2/1 – Click Here for Smolov Calculator
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

• 1RM = 167 kg
• Score: 120 kg (3kg > 17.06.2013); no fails

Conditioning

3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders 

• Score: 15.35 min  (Call me PUSSY!)

M/F/S - 3/5/2

Outlaw Sa 22.06.2013

Strength

Smolov 1/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 142 kg; 3/3/3/3/3/3/3/3/3/2!!!!!
• schlechtesten Squats ever! Elvis Squats..Ahahaha..Ohyeah!

BBG

1) 15 minutes to establish a 1RM Snatch.

• skipped

2) 15 Minutes to establish a 1RM Clean & Jerk.

• skipped

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.

• MOD: 20MUs --> 10 Min

Outlaw Fr 21.06.2013

Strength

Smolov 1/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• Score: 1RM 167kg, 135kg no fails

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

• Score: 110 (100 unbroken)

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

M/F/S - 2/2/4

Outlaw Mi 19.06.2013

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• Score: 1RM = 167 kg,
• Score: 125 kg;  no fails

BBG

1) 12 minutes to work to a max Snatch for the day, then:

• Score: 80 kg

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

• Score: 72f/72f/72/72/72/72

2) 12 minutes to work to a max Clean & Jerk for the day, then:

• Score: 105 kg

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

• Score:  90/90/90/90/90/90

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

• Score: ME Strit PlU: 18/10/10/9

1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd

1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

• Score: 20/30/30/30

M/F/S - 5/7/5

Outlaw Di 28.06.2013

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

•   Score: 90/90/90/90/90

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.

•  Score: 55/55/55/55

1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

•  Score: 85/85/85/85

Conditioning

2 minutes ME Muscle-Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups

• Score: 8/2rds+59reps/5

Outlaw Mo 16.06.2013

After multiple discussions with Coach Pendlay about what he thinks is the biggest weakness with CrossFitters, and novice lifters in general, I have decided to focus the first 16 weeks of our off-season template on the single most important movement in all of strength training…the Squat. We will start with the 4 week Junior version of the world’s most feared Squat program, Smolov. Then, after a week to de-load and re-test, we’ll move on to an old Outlaw favorite, the Hatch Program.

There will be some tweaks to the template to fit the overall volume of the programs, but the majority of the daily work will remain the same. For the Smolov Jr. portion of the cycle (the first three weeks), our Weightlifting (BBG) volume will be paired back slightly. For the entire cycle (16 weeks), our conditioning pieces will show the most overall change, as they will focus more on gymnastics, calisthenics, and general aerobic capacity work.

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70/70/70f/70/70/70/70 (wasn't heaviest...)

Strength

Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 117 kg, no fails

Conditioning

15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

• skipped

Outlaw Mi 24.04.2013

BBG

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

• Score: 90/90/90/90/90/95/95

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

• MOD: Übung einzeln gemacht, da nur 1 Stange

• Score: 4x3x130 kg

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.

• MOD: Übung einzeln gemacht, da nur 1 Stange

• Score: 4 x2x120 kg

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

Outlaw Di 23.04.2013

BBG

1) EMOM for 7 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

• Score: 1RM = 85 kg, no fails

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) EMOM for 7 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

• Score: 1RM = 115 kg, no fails

Conditioning

For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#

• Score: 18:39 min

Outlaw Mo 22.04.2013

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

• Score: 80f/75/75/75/80/80/82

2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.

• Score: 5 x 100 kg

2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.

• Score: 1RM = 167 kg, no fails, set 2 - 4 w/ belt

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

Cry Me a River 13.1

9 AMRAP

50 Seilsprünge
20 Air Squats
15 SitUps
10 HR PushUps
5 Burpees

• Score: 4r+56

3 AMRAP

Row for Cals

• Score: 55 cal
  

Outlaw Sa 21.04.2013

BBG

1) 15 minutes to establish a 1RM Snatch.

• Score: 85 kg, 2x unter 90 kg

2) 15 minutes to establish a 1RM Clean & Jerk.

• Score: 110 kg

Strength

1X20 HBBS
Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

• Score: 1RM = 167 kg rx'd

Conditioning

For time:
2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#

• Score: 18:14 min

*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.

Outlaw Cathletics Mi 17.04.2013

Cathletics BBG

• Snatch - 75%x2, 80% x 1 x 3

Score: 1RM = 85 kg, no fails

• Power Clean + Jerk - 75% x (1+1) x 3

Score: 1RM = 115 kg, no fails

• Snatch Pull - 90% x 2 x 3

Score: 1RM = 85 kg, no fails

• Front Squat - 75% x 2, 80% x 1 x 2

Score: 1RM = 145 kg, no fails

Conditioning 

100 DU
15 HSPU
75 DU
15 HSPU
50 DU
15 HSPU

• Score: 11:00 min

Outlaw Cathletics Mo 15.04.2013

Cathletics BBG

Snatch: 1x70% - 1x80% - 1x85% - 1x90% - 2x1x85%

• Score: 1RM = 85 kg, no fails

C+J: 1x70% - 1x80% - 1x85% - 1x90% - 2x1x85%

• Score: 1RM = 115 kg, no fails

Clean Pull: 1x2x90%, 2x2x95%

• Score: 1RM = 115 kg, no fails

HBBS: 1x3x75% - 1x2x80% - 2x2x85%

• Score: 1RM = 167 kg, no fail

Outlaw Conditioning

12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

• Score: 3r+33@75kg

Outlaw 02.04.2013

BBG

1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%

• Score: 1RM = 115 kg, no fails

*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

• Score: 1RM = 115 kg, no fails

Strength

HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

• Skipped

Conditioning

1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg

• Score: 1RM FS = 145 kg; 28KBS/1r @ 107 kg/29 KBS/1r+7 @ 95 kg/29KBS

Outlaw Mo 01.04.2013

BBG

 1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%

• Score: 1 RM = 85 kg, no fails

*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

• Score: 1RM = 85 kg, no fails

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.

• MOD: 3xME T2B

• Score: 15/15/20

1b) 3XME Freestanding Handstand Holds – rest 60 sec.

• No Score

1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

• Skipped

Conditioning

For time:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

• Score: 11:40 min

Outlaw Sa 30.03.2013

BBG

15 minutes to establish a 1RM Snatch.

• Score: 80 kg

Strength

Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00

• Score: 1RM = 145 kg, no fails

Outlaw Mi 27.03.2013

BB Gymnastics

1) 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec.

• MOD: Hang Snatches 

• Score: 80x1/80x2/80x1/80x2/80x2/80x1/80x2

2) 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec.

• MOD: Hang Cleans

• Score: 90/90/90/90/95/95/100Jf

*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.

Conditioning 

7 min AMRAP

3 C+J @ 62 kg
3 T2B
6
6
9
9
12....

• Score: 9r + 7

5 Min Rest

3 rounds

15 HSPU
40 Split Jumos
15 Pull Ups

• Score: 11 min

Outlaw Di 26.03. 2013

BBG

Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

• Score: 1RM = 115 kg, 1xCf/2xJf

 Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

• Score: 1RM = 115 kg, 3/1/3

 *Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Strength

HBBS : 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

• Score: 1RM = 167 kg, no fails

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning

Run/Row 5k

• Score: 32:33 min... (irgendwie ist die Strecke beim Ralph wohl länger...)

Outlaw Mo 25.03.2013

BBG

Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85%

• Score: 1RM = 85 kg, no fails

Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Snatches @ 75%

• Score: 1RM = 85 kg, 6/2/5

*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Skill/Midline

1a) 3XME UB T2B – rest 60 sec.

• Score: 20/14/13

1b) 3X60 Sec. of Freestanding Handstand Holds – rest 60 sec.

• No Score

1c) 3X10 Reverse Hypers – very heavy, rest 60 sec.

• No Score

Conditioning

“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

• Score: 11:33 min ( -2:38 min, 15.12.2012)

Outlaw Sa 23.03.2013

BBG

3 attempts to establish a 1RM Snatch.

• Score: 80 kg

3 attempts to establish a 1RM Clean & Jerk.

• Score: 110 CJ, 115 just C

*Rest as needed between all attempts.

Strength

Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec.

• Score: 1RM = 145 kg, no fails

Outlaw Di 19.03.2013

BBG

1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%

• Score: 1 RM = 115 kg,  10/5

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

• Score: 1 RM = 167 kg, Gürtel ab 90%, 1f @ 1st 95%

Conditioning

4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Rest 1:1
*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.

• MOD: 25 Full KBSw @ 32 kg <-> Row 500 m
  

• Score: 3:28 min @ 60 kg PS / 3:31 @ 55 kg / 3:34 @ 55 kg / 3:28 @ 55 kg
  

Outlaw Mo 18.03.2013

BBG

1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%

• Score: 1 RM = 85 kg, 10/5

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Conditioning

1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.

• Score: 25/1r+27/10/1r+8/10

Outlaw Sa 16.03.2013

BBG

1) 20 minutes to establish a 1RM Snatch.

• Score: 85 kg

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

• Score: 100 kg CJ, 110 kg C

Strength

Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY

• Score: 1 RM 145 kg, no fails

---

Conditioning

For time:
75 Pullups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
*Rest 2 minutes.
For time:
75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.

• Score: 1st part: 75 PlU in 6 min @ 80 kg (~70%), skipped 2nd part
  

Outlaw Di 12.03.2012

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.

• Score: 90/90/90/95/100/100/90(aufladen vergessen)

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

• Score: 1RM = 167 kg, no fails, knees still doing "The Elvis"

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec.

• Score: 110/115/115/115 *fuck you Bou

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges

•  Score: skipped, maybe a modified version tomorrow...