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)