Freitag, 26. April 2013

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