Outlaw 23.10.2012

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

• Score: 1RM 107 kg, no fails

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

• Score:  86/86/86

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

• Score: 66/66/66

Strength

High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

• Score: 1RM 163 kg, no fails

Conditioning

3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

• Score: 13:40 min

M/F/S - 4/7/7