Starting Phase 02

Phase #1 of Off-Season Strength & Conditioning is over. 

Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.

Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.

Outlaw 21.07.2012

BB Gymnastics

1 RM Snatch

•  Score: 75 kg* / 80 kg knapper fail **
• * new (old) 1RM
• **muss noch mehr an der Streckung arbeiten. Bin gut uber der Stange bis MidThigh, danach mache ich aber dann den Fehler und bring die Hüfte wie bei nem KB Swing anstatt mehr mit den Beinen nach oben zu schieben, wie bei einem Sprung! 80 kg wären drin gewesen, weil ich bereits drunter saß aber die Stange war eben wegen des obigen Fehlers zu weit vorne.

1 RM C+J

• Score: 100 kg bestätigt */ 105 kg  but Jerk Fail -> new 1RM (PR!) Clean
• *war aber wesentlich einfacher als letztes mal

Outlaw 17.07.2012

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

• Score: 85 kg felt very easy

Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean.

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: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

• Score: 132/145/153/160/153 160 kg = new (old) 1 RM

Notes: Percentage is based off of 120515

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

• Score: 75/80/82f/80/81f New PR: 80 kg

M/F/S - 2/4/2

Outlaw 16.07.2012

BB Gymnastics

 1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

• Score: 70/70x1/70/70x1/70/70/70 (aktuelles 1RM)

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.

• Score: 90 kg

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

• Score: 72 kg (felt easy)

 Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd ohne Band

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

•  Score: rx'd

Conditioning

“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time

• Score: 5:50 min PR!

M/F/S - 2/5*/2 *Prüfungen; wenig Schlaf

Outlaw 14.07.2012

BB Gymnastics

1) 7X1 Hang Snatch (just below the knee) – heaviest possible with near perfect technique, rest as needed

• Score: 65/65/65/65/65/70/70
• felt easy, really easy; good technique today; 70 kg is my current Snatch PR!

2) 7X1 Hang Clean (just below the knee) – heaviest possible with near perfect technique, rest as needed

• Score: 90/90/90/90/90/95/95 
• felt easy too; catch-rack-position could've been better e.g. higher elbows, but overall very sound.

Strength

5X2 High Bar Back Squat @ 90% – rest 90 sec.

• Score: 122 kg

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning

3 Power Cleans 185/120#
50 Double-Unders
15 DB Thrusters 60/40#
6 Power Cleans 185/120#
50 Double-Unders
12 DB Thrusters 60/40#
9 Power Cleans 185/120#
50 Double-Unders
9 DB Thrusters 60/40#
For time.

• Score: 08:32 min @ 83,5 kg
• MOD:  20 kg KB for Thrusters

M/F/S - 2/2/2

Outlaw 13.07.2012

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

• Score: 90 kg
• Das Jerken an sich war easy vom Gewicht her, wirklich easy. So easy wie noch nie. Allerdings hat die Schulter wieder Probleme gemacht aber nur, wenn der Kopf nicht ganz durch war, also wenn die Overhead Position scheisse war...

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

• Score: BB 88 kg, Band: 40 kg

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

• Score: 24 kg KB/28/28/28/28x4

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Outlaw 11.07.2012

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

• Score: 50 kg (60 und 55 kg fail)
• die 3 Stop Snatch Pulls rauben ganz schön Energie. Irgendwie war aber auch allgemein der Saft weg

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

• Score: 4+4/4+5/4+2/2+2 w/ ABMAT+2x20kg+2x5kg

1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.

• Score: 25/25/25 2 strict + 3 Kipp ab halber Höhe/20 all w/ overhand
  

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

M/F/S - 6/6/6* 


*I'm Ozzy, I'm f***ing evil. Unterer Rücken immer noch ziemlich verkatert. Nciht gut geschlafen