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...