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.