Outlaw 27.10.2012

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• Score: 82 kg (PR by 2 kg)
• saß schon 2mal unter 85 kg!

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

• Score: 112 kg (PR by 5 kg)

Strength

Front Squat – based on 121006:
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

• Score: 1RM = 140 kg
• no fails, aber 95 % war schon schwer -> runder Rücken!

Conditioning

“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

• Score: 25:30 min

M/F/S - 5/7/4