Outlaw 09.10.2012

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

• Score: 1 RM 107 kg, no fails

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 84/84/84

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

• Score: 64/64/64

Strength

High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

• Score: 1 RM 163 kg LBBS, no fails

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:
Row 500m
75 Double-Unders

• Score: 8:34 min