Outlaw Mi 09.01.2013

BB Gymnastics

EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

• Score: 99 kg, 1 fail @ 4th PJ 

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec.

•  Score: 110 kg

1b) 5X3 Pendlay Rows – heavy, rest 45 sec.

•  Score: 90 kg, nicht ganz saubere Form, klein wenig Schwung geholt

1c) 5X3 Split Press – heavy, rest 45 sec.

•  Score: 60 kg

Conditioning

Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

• Score: SKIPPED

Outlaw Di 08.01.2013

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds

•  Score: 70/70/70/70/70/72/72
• MOD: HSSn

2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec

• Score: 90, no fails
• MOD: HSCl

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

•  Score: 3x50

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

•  Score: 3x75

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

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

• Score: 1RM = 167 kg, no fails

Conditioning

7 rounds for time and calories of:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1
Notes: Round times should include 30 second row.

•  Score: SKIPPED

Outlaw Mo 07.01.2013

BB Gymnastics

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

• Score: 1RM = 85 kg, no fails

2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

• Score: 1RM = 115 kg, no fails

Conditioning

4 rounds for total working time of:
8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Rest 1:1

• Score: 2:05 / 2:18 / 2:33 / 2:54, rx

Outlaw Sa 29.12.2012

BB Gymnastics

20 minutes to establish a 1RM Snatch.

• Score: 75 kg

20 minutes to establish a 1RM Clean & Jerk.

• Score 105 kg

Strength

Front Squats (based off 121201):
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

• Score: 1RM = 145 kg, no fails

Conditioning

Run 800m
-then-
3 rounds of:
25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg
-then-
Run 800m
For time.

• Score: 17:XX rx

Outlaw Fr 28.12.2012

Strength

1) Every 30 seconds for 5:00 (22 total reps):
2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

• Score: 1RM = 170 kg

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 10 minutes to work up to a heavy single.

•  Score: 115 kg aber Po war weg von der Bank

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

•  Score: 42,5 @ OH-Grip

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups
For time.

• Score: 10:14 rx

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.