Outlaw 18.06.2012

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Score 55 kg

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. Score : 80 kg
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Score 45 kg

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) NO Score
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. NO Score

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.

Score: No Time; C2B 12/10/11/7

M/F/S - 3/5/2

RPM - KW 24

Montag 

• Clean and Jerk : heavy single (7 reps) up to 70kg
• Snatch: medium sets accross (15 reps) at 40kg (with new starting possition)
• Frontsquat 5x5 50kg

Dienstag 

• Bench 3x5 58kg 
• Conditioning: 4 rounds of
• 50m Yoke Walk (100kg + Frame)
• 500m row (all 1:50 splits)
• rest as needed

Mittwoch 

• Rest Day: Soulfly @ Hirsch Nürnberg

Donnerstag 

• unplanned Rest Day

Freitag 

• unplanned Rest Day

Samstag 

• Snatch: heavy single (5-7 reps) 55kg
• Clean and Jerk set accross (10 reps) at 60kg

Sonntag

• skill day
• 3x 30s Ring Support 
• 3x10 Ring Dips (purple band) focus: external rotation 
• 3x10 Ring Rows
• KB Circle
• 4 ball juggling

Summary

• Stressige Woche, daher die zwei ungeplanten Rest Days
• Dadurch folgende Trainingseinheiten verpasst: Back Squat 5x3, Press 5x3,  Stone + Sled WOD
• Erste Woche oly-lifts fühlten sich überraschend gut an

Outlaw 16.06.2012

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed

1) Score: 60 kg

2) Score: 90 kg

 

Strength

7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Score: 98/100/102/104/106/108/110/112 1RM LBBS 150kg

 

Conditioning

5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters @ 155/105#
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

 Score: no time; 7/6/5/7/4 @ 60 kg

M/F/S - 6/5/3

Outlaw 15.04.2012

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec. Score: 80 kg

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
      Score: 80 kg BB, 1 violettes Gummiband

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
      Score: 20 kg KB/ 24kg /24/24/24

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

Score: 3 + 6 WallBalls

M/F/S - 3/3/3

Outlaw 13.06.2012

BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
Score: 60 kg

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Score 1a) 3+3/3+3/3+3/0+4

Score 1b) 15 kg

No c)

M/F/S - 2/3/3

Outlaw 12.06.2012

BB Gymnastics

1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. Score: 80 kg

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).

1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets. Score: 110/125/131/138/138 kg

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heaviest possible, rest 60 sec. Score: 65 kg
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec. Score: 90 kg

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.

Score:  2:05/2:29/3:30/3:37 min

M/F/S - 4/7/1

Outlaw 11.06.2012

BB Gymnastics

 
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

Score: 50 kg (technik)
 
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec. Score: 60 kg 
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec. Score: 40 kg

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

 

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Score: -/5kg/10kg/10kg

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec. Score: -/25kg/25kg/25kg

M/F/S - 1/1/1