Outlaw 11.12.2012

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds

• Score: 70@3f/70@1f/70@1f/65/67

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

• Score: 91/92/92/92/92 
• MOD: 5x1

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec.

• Score: 50/40/40

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

• Score: 70/70/70

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

• Score: 120/125/135

Conditioning

Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.

• Score: Row 111/101/101/98/106/106/105/100 m
• Score: Burpees: 10/10/8/7/10/9/7/9

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.