Freitag, 30. August 2013

Outlaw Fr 30.08.2013

BBG

Compare to 130802.
  1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
  • SKIPPED
  1. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
  • SKIPPED

Strength

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
  • 1RM 165 kg
  • 1x4x 116 kg
  • 1x4x 124 kg
  • 1x4x 132 kg
  • 1x4x 140 kg
  • no fails
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
  • 1RM 145 kg
  • 1x5x 87 kg
  • 1x5x 95 kg
  • 2x5x 102 kg
  • no fails
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
  • 80/87/85/97
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.
  • SKIPPED
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
  • SKIPPED

Outlaw Mi 28.08.2013

BBG

Compare 1-3 to 130731.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
  • 75 kg
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
  • 95 kg
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
  • SKIPPED
4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
  • 5x3x120 kg
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.
  • 5x5x50 kg

Conditioning

5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
  • 2:08 min
  • 2:43 min
  • 3:25 min
  • 3:00 min
  • 3:50min

Dienstag, 27. August 2013

Outlaw Di 27.08.2013

BBG

Compare 1 & 2 to 130730.
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
  • 105 kg
  • 110 kg Jerk fail
2) 3X1 @ 90% of max from above – rest 60 sec.
  • 3 x 95 kg, no fails
Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.
  • 1 RM 165 kg
  • 1x5x116
  • 1x5x132
  • 1x2x140
  • 1x3x149
  • 1x1x165 (tried 167 instead); @ belt; fail
2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.
  • 1 RM 145 kg
  • 1x5x102 kg
  • 1x4x109 kg
  • 1x4x116 kg
  • 1x4x124 kg

Conditioning

3 rounds for time of:
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders
  •  did just one round....07:24 fuck you defic. hspu

Montag, 26. August 2013

Outlaw Mo 26.08.2013

BBG

Compare to 130729.
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
  • 85 kg
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
  • 77 kg
3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
  • 10/20 (unsauber)/15/15
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.
  • 50/50/50/50
  • evtl etwas zu leicht

Conditioning

Run 5k.
  • 22:40 min
M/F/S - 3/6/3

Sonntag, 25. August 2013

Outlaw So 25.08.2013

Strength

15 minutes to establish a 3RM Front Squat
  • 137 kg

Conditioning

“(Plus Sized) Helen”
3 rounds for time of:
400m Run
21 KBS 32/24kg
12 C2B Pull-ups
  • 10:56 min

Outlaw Sa 24.08.2013

BBG

1) 20 minutes to establish a 1RM Snatch
  • 85 kg
2) 20 minutes to establish a 1RM Clean & Jerk
  • 110 kg

Strength

1) HBBS: 1X5@70%, 3X4@80%
  • 1 RM 165 kg
  • 1x5x116 kg
  • 3x4x132 kg

Outlaw Di 20.08.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
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.
  • 100 kg
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
  • 90/90/90 kg

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).
  • 1 RM 165 kg
  • 1x6x116 kg
  • 1x6x132 kg
  • 1x3x149 kg @ belt
  • 1x2x157 kg @ belt, 1st allein 2nd mit spotter
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).
  • 1 RM 145 kg
  • 1x5x102 kg
  • 1x4x116 kg
  • 1x3x124 kg
  • 1x1x131 kg @ belt

Conditioning SKIPPED

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)
Rest 3:1
*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.

Outlaw Mo 19.08.2013

BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
  • 80 kg without droping bb
  • 83 kg x 2 with droping bb
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.
  • 75/75/75
3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
  • 95/95/95/95
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.
  • 80 kg @ poor technique
  • 75/75/75 

Conditioning SKIPPED

30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg
For time.

Outlaw Mi 14.08.2013

BBG

Compare 1-3 to 130717.
1) Power Snatch: Find Max UB Triple in 10 min.
  • 70 kg
2) Power Clean: Find Max UB Triple in 10 min
  • 100 kg x 2
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).
  • 100 kg
4a) 5X3 Clean Pull @110% of Max CJ – rest 60 sec.
  • SKIPPED
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – heaviest possible, rest 60 sec.
  • SKIPPED

Conditioning SKIPPED

5X800m Run (90% or greater effort)
Rest 1:1

Outlaw Mo 12.08.2013 + Di 13.08.2013

Di 13.08.2012

Compare 1 and 2 to 130716.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
  • 105 kg
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
  • 95/95 Jerk fail/95

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).
  • 1 RM 165 kg
  • 1x8x108 kg
  • 1x6x124 kg
  • 1x4x140 kg
  • 1x3x149 kg + 1x1149 kg w/ Spotter
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).
  • 1 RM 145 kg
  • 1x5x102 kg
  • 1x4x116 kg
  • 1x3x124 kg
  • 1x3x130 kg @ belt

Conditioning

3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees
  • 10:57 min

 

 Mo 12.08.2013

BBG

For 1 and 2 refer to 130715.
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
  • 80 kg
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
  • 72/72/72
3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.
  • 92/92/92/92/92
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.
  • 70/72/75/75/75 @ good technique

Conditioning

3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
  • MOD: 1:45 min ME Burpees - 1:15 min ME MUs
  • 35 - 2
  • 34 - 4
  • 35 - 3
*Note: Each 500m row should be all out. Do not strategize to allow for more MU.

Outlaw Fr 09.08.2013

BBG SKIPPED

  1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
  2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.
  • 1 RM 165 kg
  • 1x8x108 kg
  • 1x8x116 kg
  • 1x8x124 kg
  • 1x8x132 kg
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
  • 1 RM 145 kg
  • 1x5x87 kg
  •  1x5x95 kg
  • 2x5x102 kg
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.
  • 60/70/75/75
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict C2B Pullups – rest 60 sec.
  • SKIPPED
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
  • SKIPPED

Donnerstag, 8. August 2013

Outlaw Do 08.08.2013

von Outlaw Mi 07.08.2013


BBG

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee)
  • 67 kg
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee)
  • 93 kg
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack)
  • 95 kg
  • 100 kg x 1 (Tank leer)
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.
  •  1 RM Clean = 1 RM C+J = 115 kg
  • 130kg/130/130/130
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
  • 70 kg/74/75/75
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning - SKIPPED

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.

Outlaw Mi 07.08.2013

REST DAY

Outlaw Di 06.08.2013

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
  • MOD: Ohne Jerk, da in Garage
  • 107 kg
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
  • 92kg/92/92

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
  • 1 RM = 165 kg
  • 108 kg
  • 116 kg
  • 132 kg
  • 140 kg (told you....)
2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).
  • 1 RM = 145 kg
  • 102 kg
  • 109 kg
  • 116 kg
  • 124 kg x 2 (hab jedes Mal exakt 2 Min Pause eingehalten!)

Conditioning

7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest
  • MOD: SDLHP @ BB + Rope Climbs ohne Defic HSPU
  •                     1   2   3   4   5   6   7
  • SDLHP       18 19 18 17 18 18  18
  • RC               1   1   1   1   1   0   1

Outlaw Mo 05.08.2013

BBG

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
  • 75 kg 
  • 80 kg x 2
2) 3×3 @ 95% of Max from above – rest 90 plus seconds.
  • 72 kg/72/72
3a) 4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.
  • 1 RM = 85 kg
  • weniger genommen: 90 kg /90/90/90
3b) 4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) – heaviest possible, rest 60 sec.
  • MOD: Pendlay Row BB Holds: 20kg (empty bar)/20/20/20

Conditioning

5 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB Muscle-Ups
Rest 2:00 between rounds.
  • 3/4/3/2/5
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

Outlaw Do 01.08.2013

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
  • 82 kg
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
  • 74 kg
3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.
  • 117 kg /117/117/117/117
3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.
  • Nachdem ich die Übung lang nicht perfekt gemacht habe gilt ab jetzt: weniger gewicht aber perfekte Ausführung: Für mich heisst das: Perfekte Lumbarkurve halten und Schulterblätter so weit wie mgl. zusammen ziehen
  • 70 kg/70/70/70/70
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Strength

HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
  • 1 RM = 165 kg
  • 108 kg
  • 116 kg
  • 132 kg
  • 141 kg x 3 (jetzt weiss ich, warum man die Krafteinheit von Mo und die Squats von Di nicht an einem Tag machen sollte...)