Outlaw 29.06.2012

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

• Score: 90/90/95/95/95/95/98/105/105f PfuckingR! +5 kg

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

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

• Score : 96 kg Bar, Bandtension not meassured

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this 

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

•  Score: same like 2 weeks before: 24kg KB

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep.

Conditioning

“King-Kong”
3 rounds for time of:
1 Deadlift @ 455/300#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.

• Score: No conditioning, game on saturday!
• M/F/S - 2/2/2

Outlaw 27.06.2012

BB Gymnastics

 

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.  

• Score: 60 kg, Snatch fail @ the first set

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

 

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.

• Score:  3+5/4+4/2+3/1+4

• 3 ABMATS! Vorteil, der KipHSPU kommt aus einer wesentlich tieferen Position!

1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.  

• Score: BW/2,5/5, 1rep fail/5

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 4x10 Uli Köcker GHR

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

M/F/S - 2/5/2

Outlaw 26.06.2012

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. Score: 80/80/82/82/82

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 116, 1X3 @ 131, 1X2 @ 138, 1X2 @ 145 – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec. Score: 68 kg
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. Score: 100 kg

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

Conditioning

EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

** MOD: 3 C2B + 3 RD for 3 Bar MU

Score: 315 DU

M/F/S - 2/2/2

Outlaw 25.06.2012

BB Gymnastics

 

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Score: 55/55/57/57/57
2a) 5X3 Snatch Pull – heavy, rest 45 sec. Score: 80/80/80/80/80
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. Score: 60/70/70/70/70
 

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) Score: BW only

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec. Score: 25 kg

Conditioning

21-15-9 of:
OHS 135/95#
T2B
For time.

Score: 7:05 min @ 50 kg

M/F/S - 3/4/1

RPM - KW 25

Montag 

• C+J heavy single up to 72kg
• Snatch sets accross 44kg
• Squats 5x5 50kg

Dienstag 

• Unplanned Rest Day

Mittwoch 

• Bench 5x3 61kg
• Conditioning: Tabata KB swing (half) 32kg -> 10
• Zercher Carry: 2x20m 0kg, 2x20m 30kg, 2x10m 50kg

Donnerstag

• Snatch heavy single up to 53kg
• C+J 1x10x60kg
• Squat 5x5x55kg 

Freitag 

• Unplanned Rest Day

Samstag

• Press 5x3x42kg
• Squat 5x5x60kg

 

Outlaw 20.06.2012

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. Score: 50 kg
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. Score: 90 kg

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.

• Score: 5+6/3+5/4+1/1+5 @ same Deficit-Level from last week

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

• Score: 20/30/30/30 kg

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

•  Score: MOD 4x5 each 1-Leg Pezzi Ball Bridges 

 M/F/S - 2/5/2

Outlaw 19.06.2012

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.
 Score: 80/80/82/82/82/85/85 felt f***ing good!!

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Score: 110/116 kg bassed off of 145 kg

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec. Score 68 kg
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. Score: 95 kg

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

Conditioning

3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees

Score: 5:36 min @ 140 kg BB

M/F/S - 2/2/2