Outlaw 08.12.2012

BB Gymnastics

15 minutes to establish a 1RM Snatch

• Score: 80 kg

15 minutes to establish a 1RM Clean and Jerk.

• Score: 105 kg

Strength

Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

• Score: 1RM = 145 kg, no fails

Conditioning

3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

• MOD: 80 kg Sled wegerm umbauen, 80 kg HPC
• Score: 07:xx min

Outlaw 07.12.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

• Score: % based off 170 kg, rx'd

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

• Score: % based off 105 kg
• @ 100% : 1st 1xhelp, 2nd 1xfail + 1xhelp, 3rd skipped

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1

• Score: 2:32 / 2:34 / 2:56 / 2:06
• Letzte Runde war die einzigste mit Butterfly Kip. Die anderen waren mit DipKip (lol... Tipkick)

Midline

1a) 3XME UB T2B – rest 45 sec.

• skipped

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

• skipped

Outlaw 04.12.2012

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds

•  Score: 65/65/67/67/70/72/74

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

• Score: 90/90/90/90/90/90/90

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

• Score: 1RM = 167 kg, no fails

 2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

• Score: 1RM = 145 kg, no fails

Conditioning

8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg

• Score: 5 rounds

Outlaw 03.12.2012

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
For time.

*Strict 20 minute time limit.

• Score: bis 13 Double KB Snatches, rx'd

Outlaw 01.12.2012

BB Gymnastics

3 attempts to establish a 1RM Snatch.

•  Score: 85 kg, PR um 2 kg

3 attempts to establish a 1RM Clean & Jerk.

• Score: 115 kg, "PR" um 3 kg
• war drunter, hatte es auch im fest überm Kopf, leider dann seitlich weggekippt. Lass es trotzdem als PR gelten

Strength

15 minutes to establish a 1RM Front Squat.

• Score: 145 kg, PR um 5 kg

Conditioning

100′ Farmers Carry 135/95#
40 HSPU
100′ Farmers Carry 135/95#
30 HSPU
100′ Farmers Carry 135/95#
20 HSPU
For time.

• Score: 13:06 min, rx'd

Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.

Outlaw 30.11.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

• Score: 1RM 170kg, rx'd, mittig durch lilanes und grünes Band

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 and setup is explained in this 

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

• Score: % based off 105 kg, jeweils letzte Wdh. der 100%-Sätze mir Hilfe und Rücken Weg von der Bank

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

• Score: 1 RM = 112 kg, WOD @ 90 kg, rx'd 
• MIT Jerk, Rücken hält
• alle Brpees weg innerh. der 10 Min
• aller letzter Jerk fail

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.

• Score: rx'd

1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 3x15 Köcker GHR

Outlaw 28.11.2012

BB Gymnastics

1) Every 45 seconds for 5 minutes
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

• Score: 1RM = 83 kg, no fails

2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

• Score: 1RM = 112 kf, no fails

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

•  Score: 102/102/102/102

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

• Score: 80/70/70/70, leich aber bessere Technik

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

•  Score: 57/57/57/57

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

•  Score: 1:10 / 1:11 / 1:15 / 1:12, no penalty

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.