Samstag, 28. September 2013

Outlaw Sa 28.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch
  • 85 kg easy im 1. Versuch
  • 2 x unter 90 kg gewesen aber leider fail
2) 15 minutes to establish a 1RM Clean & Jerk
  • nur bis 110 kg, dann aufgehört wegen Schulter

Strength

15 minutes to establish a 3RM Front Squat
  • SKIPPED

Conditioning

3 rounds for time of:
250 Push-ups
Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#
  • 16:00 min
*Note: The strike through on the 250 push-ups denotes a joke. DO NOT do them.

Outlaw Fr 27.09.2013

BBG

1) 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
  • 75/80/80 kg
2) 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.
  • 90 kg nur einen Satz wegen Schulter

Strength

1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
  • 1RM 167 kg
  • 100 kg
  • 108 kg
  • 116 kg
  • 124 kg
  • no fails

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
  •  1RM 145 kg
  • 87 kg
  • 95 kg
  • 102 kg
  • no fails
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.
  • 70/70/70/70 kg
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 – rest 60 sec.
  • 15/20/22 kg (zu leicht, hatten nicht mehr Gewicht)
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
  • improvisierte Foam Roll GHR ohne Gewicht

Outlaw Mi 26.09.2013

BBG


1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
  • 70 kg
 2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
  • 100 kg
3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
  • SKIPPED after 95 kg (shoulder pain)
4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
  • 130/140/140/140/140 kg
4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.
  • MOD: BB PP
  • 80/80/80/80/80 kg 

Conditioning

3 rounds for time of:
10 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 30/20# (if you do not have a 30# ball, use a 12′ target)
50 Double-Unders
  • MOD KBsn @ 24 kg (only one 32 kg KB) & 15 kg WB
  •  10:27 min

Outlaw Di 24.09.2013

BBG

1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
  • ???
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1
  • ???

Strength

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
  • 1RM 167 kg
  • 100 kg
  • 108 kg
  • 116 kg
  • 124 kg
  • no fails
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
  • 1RM 145 kg
  • 87 kg
  • 95 kg
  • 102 kg
  • no fails

Conditioning

1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
  • 11/100/6/50/6

Outlaw Mo 23.09.2013

BBG

1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.#
  • 75 kg
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1
  • no fails
3a) 6X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
  • 100/100/100/100/100/100 kg
3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.
  • 75/80/80/82/82/82/82 kg

Conditioning

10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups
*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.
  • 3 + 32 (frei hängende PlU Stange -> Kip sehr schwer

Outlaw Di 17.09.2013

BBG

1) 15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).
  • 106 kg
2) 3×1 @ 90-95% of Max from above – rest 90 plus seconds.
  • ???

Strength

1) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.
  • 1RM 167 kg
  • 100 kg
  • 116 kg
  • 134 kg
  • 150 kg
  • 159 kg fail (Stange abgerutscht)
2) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
  • 1RM 145 kg
  • 95 kg
  • 109 kg
  • 116 kg
  • 124 kg
  • no fails

Conditioning

3 rounds for reps and distance of:
1:00 ME C2B Pull-ups
3:00 Max Trips Sled Pull 100′ – heavy
*Sled pulls should be performed in 50′ down and back sections. Face forward for 50′, then face backwards to return.
  • MOD: Did WOD of Monday 16.09.2013, but just 5 rds
  • 7 rounds for total time of:Row 250m
    14 Lateral Box Jumps 20″ (touch on top)
    7 Hang Power Cleans 175/120#
    Rest 1:1
    2:22/2:07/2:17/2:16/2:10 min

Outlaw Mo 16.09.2013

BBG

1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).
  • 80 kg
2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.
  • 72 kg, no fails
3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.
  • 90/90/90 kg
3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
  • 70/80x2/75 kg

Conditioning

7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
Rest 1:1
  • MOD: Just 5 rds
  • 2:22/2:07/2:17/2:16/2:10 min

Outlaw Sa 14.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch
  • 87 kg im 1. Versuch PR!
2) 15 minutes to establish a 1RM Clean & Jerk
  • 110 kg C&J
  • 120 kg Clean (very ugly)

Strength

15 minutes to establish a 3RM Front Squat
  • MOD: HBBS from Friday 13.09.2013
  •  HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.
  • 1 RM 167 kg
  • 108 kg
  • 116 kg
  • no fails

Conditioning

“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
  • SKIPPED

Outlaw Mi 11.09.2013

BBG

Compare 1-3 to 130807.
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).
  • 75 kg
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).
  • 100 kg
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).
  • SKIPPED
4a) 4X3 Tempo Clean Pull (fast up – 3 second descent to floor) @ 90%- 100% of Max Clean – rest 60 sec.
  • 100/110/110/110 kg
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) – heaviest possible, rest 60 sec.
  • 50/50/50/50 kg

Conditioning

For time:
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-
  • MOD: PushUps statt RingDips
  • 18:17 Min

Outlaw Di 10.09.2013

BBG

Compare #1 to 130806.
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
  • 105 kg
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
  • 100 kg; no fails

Strength

1) HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.
  • 1RM 167 kg
  • 108 kg
  • 116 kg
  • 124 kg
  • 132 kg
  • no fails
2) Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.
  • 1 RM 145 kg
  • 87 kg
  • 95 kg
  • no fails

Conditioning

4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps 20″
Rest 1:1
  • SKIPPED

Outlaw Mo 09.09.2013

BBG

Compare 1 to 130805.
1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
  • 82 kg (UB!)
2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
  • 82 UB/ 82x1 / 82
3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
  • 70/70/70/70
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
  • 75/75/75/75

Conditioning

*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
1:00 ME Muscle-Ups
6:00 to establish a 3RM Split Jerk
  • MOD: No Split Jerks
  • 6MUs (in 30s) / 2 / 1+9 / 1 MU

Sonntag, 8. September 2013

Outlaw Sa 06.09.2013

BBG

1) 15 minutes to establish a 1RM Snatch
  • SKIPPED
2) 15 minutes to establish a 1RM Clean & Jerk
  • SKIPPED

Conditioning

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 95/65#
For time.
  • 13:17 min (Baum Strecke)

Outlaw Fr 06.09.2013

BBG

12 minutes to establish a 3rm Push Press.
  • 85 kg

Conditioning

5x500m Row
  • 1 RM Row 1:30 min
  • paceboat @ 1:40 min
  • 1:41.3/1:47.3/1:49.4/1:49.0/1:41.2
*All sets should be performed at roughly 90-95% RPE. Rest 30 seconds between sets. During the rest intervals stay on the erg and keep the flywheel spinning slowly. The goal is to maintain pace +/- 5 seconds on all sets.

Outlaw Mi 04.09.2013

BBG

1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.
  • 1 RM 85 kg
  • 64 kg
2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.
  • 1 RM 115 kg
  • 87 kg

Conditioning

For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.
  • 110 KBSn
  • Total: 14:xx min

Outlaw Di 03.09.2013

BBG

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.
  • 90 kg
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

5 rounds for total time of:
50 Double-Unders
15 Target Burpees (6″ above highest reach)
5 Power Cleans 185/120#
Rest 1:1
  • 2:00/1:56/1:55/2:10/1:55 

Outlaw Mo 02.09.2013

We’re eight weeks in to our Hatch/WL cycle, which means you are all about to hear read the magic words—it’s time for a de-load week. This is not a “leading up to testing” de-load, but a “Dear Jesus, I need some rest” de-load. Enjoy this week, kids. The actual working time in the gym should be very short, so you should all go ride a bike, or climb a mountain—you know, ’cause you’ll have so much free time.
Also, when I say “don’t max out”, please… DON’T MAX OUT.

BBG

12 minutes to work to a heavy Hi-Hang Snatch (shoulders even with the bar – start roughly 3-6″ below the hip).
  • 80 kg
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

3 rounds for time of:
Run 400m
15 Thrusters 115/75#
15 C2B Pullups
  • 14:25 min
 

Outlaw Sa 31.08.2013

BBG

1) 15 minutes to establish a 1RM Snatch
  • 85 kg (im 1. Versuch)
2) 15 minutes to establish a 1RM Clean & Jerk
  • 110 kg (im 1. Versuch)

Strength

15 minutes to establish a 3RM Front Squat
  • 140 kg (ugly @ 3rd)

Conditioning

3 rounds for time of:
10 Deadlifts 275/185#
50 Double-Unders
  •  05:36 min