Outlaw 14.08.2012

BB Gymnastics

1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec.

•  Score: 70 kg

2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec.

•  Score: 90 kg

Strength

 

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X1 Back Squats @ 100% – rest 2 minutes.

• Score: 3RM 145 kg

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

• Score: 100/105/108

Conditioning

3 rounds for time of:
10 2 Box Lateral Box Jumps 20″
15 HSPU (regionals standard)
Row 250m

• Score: 11:20 min

M/F/S - 2/3/2

Outlaw 13.08.2012

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

• Score: 1 RM 80 kg (11.08.2012), 95% im ersten Versuch gestanden

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

•  Score: 1 RM 105 kg (11.08.2012), 95% im ersten Versuch gestanden

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.

• Score: 60/65/65

1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

• Score: 50/60/60

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

Conditioning

12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

• Score: 50/7 - 50/14 - 50/21 - 50/28 - 50/35 - 16/0 *schwereres Seil

M/F/S - 2/4/2

KW 32 - RPM

Dienstag

Press 44kgx5x3
Paused FS  50kgx2x5  (5sec)
PRow 50kgx5x3

Samstag

Bench 65kgx5x5

Snatch 50, 52.5,55, 57.5, 60

C+J 67.5kgx1x6

RDL 65kgx5x3

Sonntag

BS 70,75, 80 (5 reps)

Deadlift up to 120kg

Montag

C+J up to 77kg

Hang Snatch up to 55kg

row 500m, rest 1min, row 500m: 1:44, 1:48

Outlaw 11.08.2012

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• Score; 80 kg PR!

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

•  Score: C&J 105 kg PR!
• Score: 107 kg Clean PR!

Strength

EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 90%

• as rx'd, 130 kg (LBBS 1RM 160 kg)

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

M/F/S - 2/5/2 

No WOD, because it hate the f***ing chippers!

Outlaw 10.08.2012

Strength

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 secement puts significant pressure on your low back, you may use a shorter riser.

• Set Up: 2 Pferdematten ~6cm
• Score: 1RM DL = 160 kg

1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.

•  Score 90 kg (% off of 85 kg)

Notes: This percentage is based off the heaviest completed set from 120803.

Conditioning

“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  75/55#
*There is a 15 minute time cap.

• MOD: r1 60 kg HSqSn/ 30 kg BBOHWL; r2 60 kg HSqSn/ 25 kg BBOHWL
• Score: 2 + 5

Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: as rx'd without weight nächstes mal aber mit Gewicht

 1b) 3X20 UB GHD Situps – rest 60 sec.

• as rx'd

M/F/S - 2/2/2

Outlaw 08.08.2012

BB Gymnastics

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

• Score: 60 kg

Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

• Score: 80/80/80/83/83/83/85

Strength

1a) 3XME Strict Pullups – any grip, rest 45 sec.

•  Score: 22 PR /12/11

1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.

• SetUp: 1x ABMAT, 2x20kg, 1x10kg ea
• Score: all w/ kip, 7/6/5

1c) 3X15 Reverse Hypers – heavy, rest 45 sec.

•  mit 2 Gewichtsmanschetten
•  Score: as rx'd

1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

•  Score: 40/45/45

M/F/S - 3/5/6

Outlaw 07.08.2012

BB Gymnastics

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

• Score: 65/65/60/70/70

2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec.

•  Score: 85/85/90/90/90

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515.

• Score: as rx'd, 3RM = 145 kg

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

•  Score: 100/90/95/95/95

Conditioning

20 minute AMRAP of:
100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

•  Score: U Go I Go mit Alex: 4 Runden

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.

M/F/S - 4/5/2