Outlaw Di 19.03.2013

BBG

1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%

• Score: 1 RM = 115 kg,  10/5

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

• Score: 1 RM = 167 kg, Gürtel ab 90%, 1f @ 1st 95%

Conditioning

4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Rest 1:1
*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.

• MOD: 25 Full KBSw @ 32 kg <-> Row 500 m
  

• Score: 3:28 min @ 60 kg PS / 3:31 @ 55 kg / 3:34 @ 55 kg / 3:28 @ 55 kg
  

Outlaw Mo 18.03.2013

BBG

1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%

• Score: 1 RM = 85 kg, 10/5

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Conditioning

1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.

• Score: 25/1r+27/10/1r+8/10

Outlaw Sa 16.03.2013

BBG

1) 20 minutes to establish a 1RM Snatch.

• Score: 85 kg

2) 20 minutes to establish a 1RM Clean & Jerk.

• Score: 100 kg CJ, 110 kg C

Strength

Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY

• Score: 1 RM 145 kg, no fails

---

Conditioning

For time:
75 Pullups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
*Rest 2 minutes.
For time:
75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.

• Score: 1st part: 75 PlU in 6 min @ 80 kg (~70%), skipped 2nd part
  

Outlaw Di 12.03.2012

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.

• Score: 90/90/90/95/100/100/90(aufladen vergessen)

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

• Score: 1RM = 167 kg, no fails, knees still doing "The Elvis"

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec.

• Score: 110/115/115/115 *fuck you Bou

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges

•  Score: skipped, maybe a modified version tomorrow...

Outlaw Mo 11.03.2012

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

• Score: 70/75/75/75/75 Sn fail/ 75 Sn fail/ 75

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.

• Score: rx'd

1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

• Score: rx'd, no time

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…

• Score: 9,9,9 + 4...oh boy...

Outlaw Mi 06.03.2012

BB Gymnastics

1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec.

• Score: 70 kg, no fails...wird langsam wieder

2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 60-90 sec.

• Score: 85 kg, 1 Jerk Fail...wird langsam wieder

Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

WOD: Football practice

Outlaw Di 05.03.2013

BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

• Score: 10x1x95 kg, no fails

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

• Score: 82/85/87x2

2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec.

• Score: 85/90/90

Strength

1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

• Score: 1RM 167 kg, no fails

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1
2) 3X200m Run – rest 1:1.5
3) 3X200m Run – rest 1:2
*Record exact times for each 200m. Every set should be all-out effort.

• Score: rx'd (Totrennen aud 3...2..1...fuck u)

Outlaw Mo 04.03.2013

BBG

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

• Score: 75 kg, 3 fails

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.

• Score: 95/95/95

2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

• Score: 75/75/75

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.

• skipped

1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

• skipped

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#

• Score: 60 regular Burpees, 2+17