Samstag, 2. Februar 2013

No S&C from 22.01.2012 - 03.03.2013

Outlaw Mo 21.01.2013

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
  • 1RM = 85 kg, no fails
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
  • 1RM = 115 kg
  • 1Jf@80%
  • 3Jf@90%

Conditioning

7 minute AMRAP of:
Burpees
*2012 Open standard.
  • Skipped

Outlaw Sa 19.01.2013

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
  • 1RM = 80 kg
2) 20 minutes to establish a 1RM Clean & Jerk.
  • 1RM = 100 kg

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.
  • 1RM = 145 kg
  • 2x2@90%

Conditioning

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
  • 21

Outlaw Fr 18.01.2013

Strength

 
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
  • 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: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
  • 1RM = 115 kg, no fails
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
  • 1RM = 40 kg, no fails
Notes: 2a & 2b should be performed in alternating sets.

Conditioning


1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
  • 120/800m Row 2:59/60/400m Row 1:27/ Total: 14:15 min
Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

Outlaw Mi 16.01.2013


BB Gymnastics


EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
  • 60 kg/ 7x65 kg

Strength


1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.
  • 5x3x120 kg
Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.
1b) 5X3 Pendlay Rows – heavy, rest 45 sec.
  • 5x3x90 kg
1c) 5X3 Split Press – heavy, rest 45 sec.
  • 5x3x60 kg

Conditioning


Choose one…
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 90-95% RPE.
  • skipped

Outlaw Di 15.01.2013

BB Gymnastics


1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds
  • HSqS: 5x3x70 kg
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
  • HSqC: 5x3x90 kg 
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
  • 3x3x50 kg
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
  • 1x4x80 kg,1x2x80 kg, 1x5x75 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


HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
  • 1RM = 167 kg 
  • no fails

Conditioning


5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1
  • 1:45/1:55/2:00/1:42/2:54 (hier nur 1MU und 3MUfail)

Outlaw Mo 14.01.2013

BB Gymnastics


1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
  • 1RM = 82 kg
  • 1f@85%, 3f@90%, 2f@95% 
2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
  • 1RM = 115 kg
  • 1Jf@85%, 3Jf@90%,2Jf@95%

Conditioning


For time:
50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#
  • 9:45 min
Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

Outlaw Sa 12.01.2013

BB Gymnastics


1) 15 minutes to establish a 1RM Snatch.
  • 1RM = 82 kg
2) 15 minutes to establish a 1RM Clean & Jerk.
  • 1RM = 112 kg

Strength


Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
  • 1 RM = 145 kg
  • skipped 90%, zu fertig von der ganzen Woche

Conditioning


There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.
Partner Version:
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
  •  17:00 minmit Stephan Huß
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).
Individual Version:
3 rounds for time of:
25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

Outlaw Fr. 11.01.2013

Strength


1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
  • 1RM = 170 kg
Notes: The bar should be loaded with 60% 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: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
  • 1RM = 115 kg
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.
  • 1RM = 45 kg
Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
*Rest 1 minute.
2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).
  • 5:40 min / 45 cal