Dienstag, 23. Juli 2013

Outlaw Di 23.07.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
  • 105 kg
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
  • 95 kg, no fails

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.
  • 1 RM = 165 kg, no fails @ 2 min rest
2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.
  •  1 RM = 145 kg, no fails

Conditioning

15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.
  • 450 m @ 50 kg tire sled

Outlaw Mo 22.07.2013

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
  • 75/ 77x2
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
  • no fails @ 68 kg
3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
  • 110/110/110/115/115
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.
  • 80/80/80/85/85
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest
  • 55 kg BB Push Press: 8 - 8 - 5 - 5 - 6
  • C2B Ring Pull Ups:    8 - 8 - 8 - 7 - 8
  • BurpeeBoxJumps:      7 - 7 - 6 - 6 - 7

Outlaw Sa 20.07.2013

BBG

1) 12 minutes to establish a 1RM Snatch.
  • 85 kg
2) 12 minutes to establish a 1RM Clean & Jerk.
  • 110 kg
  • 115 kg Jerk fail

Strength

12 minutes to establish a 3RM Front Squat.
  • 135 kg

Conditioning

“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
  • 9:54 min
  • 9 MUs unbroken

Outlaw Fr 19.07.2013

BBG 

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 
  •  65 kg
2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
  • skipped

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%
  • 1 RM = 165 kg, no fails @ 2 min rest
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
  • 1 RM = 145 kg, no fails
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
  • 80/80/80/82 x 5
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict Pullups – rest 60 sec.
  • Ring PullUps: 15/10/7
3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
  • rx'd

Donnerstag, 18. Juli 2013

Outlaw Di 16.07.2013

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
  • 95✔f/95✔✔✔/98✔✔✔/100✔✔✔
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
  • 90% of 1) = 90 kg
  • no fails

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
  • 1RM = 165 kg, no fails
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.
  • 1RM = 145 kg, no fails

Conditioning

20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.
  • 800m @ 50 kg tire sled

Outlaw Mo 15.07.2013

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
  • 75✔✔✔/77✔✔✔/80✔f/80✔✔f/80✔✔f
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
  • Max of 1) = 77 kg
  • 70✔✔✔/70✔✔✔/70✔✔f
3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
  • 110% of Max of 1) = 85 kg
  • felt awkward
  • technique wasn't that good, was too heavy
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.
  • 85 kg

Conditioning

With no rest between sections:
1 minute ME Rope Climbs 15′
  • 1,5
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
  • 1 + 15
2 minutes ME Rope Climbs 15′
  • 2
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
  • 1 + 12
1 minute ME Rope Climbs 15′
  • 1

Outlaw Sa 13.07.2013

BBG

1) 20 minutes to establish a 1RM Snatch.
  • 80 kg (-5 kg)
2) 20 minutes to establish a 1RM Clean & Jerk.
  • 110 kg (-5 kg)
  • 115 kg Jerk fail

Conditioning

“Fran”
21-15-9 of:
Thrusters 95/65#
Pull-ups
For time.
  • MOD: Ring Pull Ups
  • 4:54 min

Freitag, 12. Juli 2013

Outlaw Fr 12.07.2013

1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
  • 80 kg
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 30 minutes to establish a 1RM HBBS.

  • 165 kg (-2 kg)
  • hatte keine 1kg - Scheiben denn 167 kg wären auch gegangen
  • 3 x 170 kg fail, aber hat nicht viel gefehlt. Rücken muss stärker werden!

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Donnerstag, 11. Juli 2013

Outlaw Mi 10.07.2013

BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30
  • 40/40/40

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.
  • 60 kg @ below the knee cap
*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)
  • 80 kg @ below the knee cap

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
  • 24/24/24 @ rings
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec.
(no swing, start from a position parallel to the floor)
  • no weight
  • an selbst gebauter "GHR Maschine"
1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.
  • 80/80/80/80
1d) 4X15 Reverse Hyper – medium to heavy, rest 60 sec.
  • no weight
  • an Mülleimer-Steinblock

Outlaw Di 09.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
  • 100/105/105f/105Jf/100
2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
  • skipped
3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
  • 120/120/120
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
  • 70/70/70

Conditioning

For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
  • 16:25 min @ 60 kg

Montag, 8. Juli 2013

Outlaw Mo 08.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
  • Score: 75f/75/79f/79f/79f
2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
  • Score: 69f/69f/69f/69/69/69
3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.
  • Score: 90/100/100
3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
  • Score: 50/50/50

Conditioning

For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 ME Double-Unders

  • Score: 124 DU / 40-27 WB / 50-20 KBSw / 71 DU

Outlaw Sa 06.07.2013

This is it boys and girls. Last day of the Smolov Jr. loading cycle, and a day that many of us have been looking forward to for, well…three weeks. From the looks of the comments, not only was it not impossible, many of you are feeling surprisingly good (I.E. you’ve found a comfortable level of working hurt). Next week we’ll be de-loading and then testing. Not gonna lie, we’re all pretty excited to see the results (and to not have to squat this much anymore).

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes
  • Score: 150/150/150x1/145/145/145/145/145/145/150

BBG SKIPPED

1) 10 minutes to establish a 1RM Snatch.
2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning SKIPPED

12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups
For time.

Outlaw Fr 05.07.2013

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
  • Score: 142 kg (+7 kg; total +8 kg)

Conditioning

3 rounds for time of:
25m Sled Drag (facing forward, i.e. running style) 135/90#
20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)
  • MOD: KBSn @ 12 kg, weil vorher nur "16 kg" angegeben war und ich keine 16 kg KB besitze...
  • Score: 12 min

Outlaw Mi 03.07.2013

Strength 1

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
  • Score: 133kg (+5 kg; total +8 kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:
  • skipped; took last weeks MotD 70 kg
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
  • Score: 63 kg; no fails
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
  •  skipped; took last weeks MotD 95 kg
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
  • Score: 81 kg; no fails

Strength 2 SKIPPED

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec.

Dienstag, 2. Juli 2013

Outlaw Di 02.07.2013

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
  • Score: 90/90/90/90/90

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.
  • Score: 58/58/58/58
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec.
  • Score: 88/88/88/88

Conditioning

60 C2B Pullups for time*
*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)
  • MOD: Thumb2Chest Ring PullUps
  • Score: 8:53 min
  • 10/10/10/5/5/5/5/10 
M/F/S - 2/4/2

Outlaw Mo 01.07.2013

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
  • Score: 70 kg, no fails

Strength

Smolov 3/1 – Click Here for Smolov Calculator
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
  • 1RM = 167 kg
  • Score: 125 kg (+5 kg, total +8)

Conditioning

5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest
  • Row: 15/14/12/11/12 cal
  • KBS: 14/15/15/15/15
  • HRPsU: 19/20/18/16/16
M/F/S - 2/2/2