Outlaw Di 09.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

• 100/105/105f/105Jf/100

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

• skipped

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.

• 120/120/120

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

• 70/70/70

Conditioning

For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

• 16:25 min @ 60 kg

Outlaw Mo 08.07.2013

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

• Score: 75f/75/79f/79f/79f

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

• Score: 69f/69f/69f/69/69/69

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.

• Score: 90/100/100

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.

• Score: 50/50/50

Conditioning

For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 ME Double-Unders

• Score: 124 DU / 40-27 WB / 50-20 KBSw / 71 DU

Outlaw Sa 06.07.2013

This is it boys and girls. Last day of the Smolov Jr. loading cycle, and a day that many of us have been looking forward to for, well…three weeks. From the looks of the comments, not only was it not impossible, many of you are feeling surprisingly good (I.E. you’ve found a comfortable level of working hurt). Next week we’ll be de-loading and then testing. Not gonna lie, we’re all pretty excited to see the results (and to not have to squat this much anymore).

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/4 – Click Here for Smolov Calculator
HBBS 10X3 @ 85% – rest at least 2 minutes

• Score: 150/150/150x1/145/145/145/145/145/145/150

BBG SKIPPED

1) 10 minutes to establish a 1RM Snatch.
2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning SKIPPED

12-9-6 of:
Power Clean & Jerk 185/120#
Bar Muscle-Ups
For time.

Outlaw Fr 05.07.2013

Strength

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes

• Score: 142 kg (+7 kg; total +8 kg)

Conditioning

3 rounds for time of:
25m Sled Drag (facing forward, i.e. running style) 135/90#
20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90#
30 KB Snatch 24/16kg (15L/15R anyhow)

• MOD: KBSn @ 12 kg, weil vorher nur "16 kg" angegeben war und ich keine 16 kg KB besitze...
• Score: 12 min

Outlaw Mi 03.07.2013

Strength 1

*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 3/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• Score: 133kg (+5 kg; total +8 kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

• skipped; took last weeks MotD 70 kg

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

• Score: 63 kg; no fails

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

•  skipped; took last weeks MotD 95 kg

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

• Score: 81 kg; no fails

Strength 2 SKIPPED

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec.

Outlaw Di 02.07.2013

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

• Score: 90/90/90/90/90

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.

• Score: 58/58/58/58

1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 88/88/88/88

Conditioning

60 C2B Pullups for time*
*EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)

• MOD: Thumb2Chest Ring PullUps
• Score: 8:53 min
• 10/10/10/5/5/5/5/10 

M/F/S - 2/4/2

Outlaw Mo 01.07.2013

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70 kg, no fails

Strength

Smolov 3/1 – Click Here for Smolov Calculator
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes

• 1RM = 167 kg
• Score: 125 kg (+5 kg, total +8)

Conditioning

5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

• Row: 15/14/12/11/12 cal
• KBS: 14/15/15/15/15
• HRPsU: 19/20/18/16/16

M/F/S - 2/2/2