Outlaw Fr 19.07.2013

BBG 

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 

•  65 kg

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

• skipped

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

• 1 RM = 165 kg, no fails @ 2 min rest

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1 RM = 145 kg, no fails

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/82 x 5

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Pullups – rest 60 sec.

• Ring PullUps: 15/10/7

3b) 3X10 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)

• rx'd

Outlaw Di 16.07.2013

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

• 95✔f/95✔✔✔/98✔✔✔/100✔✔✔

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• 90% of 1) = 90 kg
• no fails

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

• 1RM = 165 kg, no fails

2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

• 1RM = 145 kg, no fails

Conditioning

20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.

• 800m @ 50 kg tire sled

Outlaw Mo 15.07.2013

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

• 75✔✔✔/77✔✔✔/80✔f/80✔✔f/80✔✔f

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• Max of 1) = 77 kg
• 70✔✔✔/70✔✔✔/70✔✔f

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.

• 110% of Max of 1) = 85 kg
• felt awkward
• technique wasn't that good, was too heavy

3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

• 85 kg

Conditioning

With no rest between sections:
1 minute ME Rope Climbs 15′

• 1,5

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 15

2 minutes ME Rope Climbs 15′

• 2

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 12

1 minute ME Rope Climbs 15′

• 1

Outlaw Sa 13.07.2013

BBG

1) 20 minutes to establish a 1RM Snatch.

• 80 kg (-5 kg)

2) 20 minutes to establish a 1RM Clean & Jerk.

• 110 kg (-5 kg)
• 115 kg Jerk fail

Conditioning

“Fran”
21-15-9 of:
Thrusters 95/65#
Pull-ups
For time.

• MOD: Ring Pull Ups
• 4:54 min

Outlaw Fr 12.07.2013

1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

• 80 kg

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 30 minutes to establish a 1RM HBBS.

• 165 kg (-2 kg)
• hatte keine 1kg - Scheiben denn 167 kg wären auch gegangen
• 3 x 170 kg fail, aber hat nicht viel gefehlt. Rücken muss stärker werden!

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Outlaw Mi 10.07.2013

BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30

• 40/40/40

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.

• 60 kg @ below the knee cap

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

• 80 kg @ below the knee cap

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.

• 24/24/24 @ rings

1b) 4X5 Strict Weighted 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)

• no weight
• an selbst gebauter "GHR Maschine"

1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/80

1d) 4X15 Reverse Hyper – medium to heavy, rest 60 sec.

• no weight
• an Mülleimer-Steinblock

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