Outlaw 11.04.2012

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.

Score: 64 kg

2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.

Score: 76 kg

3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Score: 72 kg

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest

Score: 29:11 min including 12 min of rest

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec.

Score: 12/9/7 reps @ 72,5 kg

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Score: 16 kg KB

M/F/S: 2/4/4

Outlaw 10.04.2012

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.

Outlaw20120410_01 from Il Ge on Vimeo.

2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.

Outlaw20120410_02 from Il Ge on Vimeo.

3) Clean Pull: 3X2 @ 90% — rest 60 sec.

Outlaw20120410_03 from Il Ge on Vimeo.

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

Score: 07:50 min PR by 02:52 min

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K

Score: 16:30 min

M/F/S: 2/2/2

Outlaw 09.04.2012

BB Gymnastics

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

Score:64/68/72fail

2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

Score: 76/81/86

3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Score: 128 kg (77,5%)

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

Strength

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)

Score: 28kg KB

1b) 7X3 Thruster @ 70%

Score: 56 kg

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

Skill/Strength

15 minutes Stone Shouldering practice.

Notes: If you have limited experience with a stone, then take this time to watch the video and work on your technique with light stones. If you have are familiar with stone, then go a head and work up to a few heavy singles (DO NOT do many). If you do not have stones please do not ask us what you should use. You may strap bumper plates together, but this will not be the same. If you do not have stones, get some.

Midline

5 minute AMRAP of:

Alternating TGU @ 24/16kg

Score: 10

M/F/S: 2/2/2

Outlaw 04.04.2012

BB Gymnastics

1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.

Outlaw20120404_01 from Il Ge on Vimeo.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Outlaw20120404_2ab from Il Ge on Vimeo.

My Front Rack sucks...

Conditioning

5 rounds for total working time of:

Run(sprint) 400m
15 C2B Pullups

*Rest 2 minutes.

Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.

Score: 23:54 incl. rest; PUs round 1,2,3,5 UB

Strength

1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Outlaw 03.04.2012

BB Gymnastics

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
Score: 56/60/64; Set 04 - 06 just Snatch attempts: 67/70/75

Outlaw20120403_01 from Il Ge on Vimeo.


Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
Score: 67/72/76/85/90/95

Outlaw20120403_02 from Il Ge on Vimeo.

Like KStar used to say: You can't hide who you are.....

Conditioning

For time:
30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

Score: 17:08 min*

*DL @ 120 kg (65%), PP @ 24kg KB, Pistols without weight and on box
M/F/S - 2/4/2

Outlaw 02.04.2012

BB Gymnastics

1) 5X1 Snatch @ 80-90% – rest 90 sec.

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.


Outlaw20120402_01 from Il Ge on Vimeo.


*Thoughts:

• no high elbows at 2nd pull,
• feet too narrow,
• shifting too early to the toes (no patience),
• missing IR at shoulders and femurs
• practically no 3rd pull (no pull under)
• jello legs
• no bounce at the catch
• no full triple extension (f***ing donkey kicks!)

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.

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


Outlaw20120402_02ab from Il Ge on Vimeo.


*Thoughts

• f****ing Chicken Neck at pulls
• missing a lot of ROM at the ankles (squats)

Strength

1a) 7X3 Weighted STRICT Pullups @ 70%
1b) 7X3 Bench Press @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Skill

10 minutes practice on Muscle-Ups to Ring HSPU.

Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.

Midline

4 minute AMRAP of:

L-Sit Hold (on paralettes)

For total seconds.