Outlaw 18.12.2012

BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 sec

• MOD: HSn
• Score: 5x2x75 kg

2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

• MOD: HCl+J
• Score: 5x2x85 kg

3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec.

• Score: 3x5x45 kg

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

• Score: 3x5x75 kg

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 – heavier than last week, rest as needed.

• Score: 140 / 145 / 145x7

Conditioning

ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU

• Score: 12+2(GGW verloren)/4:25/5:36/1+6

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.