No S&C from 22.01.2012 - 03.03.2013

Outlaw Mo 21.01.2013

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

• 1RM = 85 kg, no fails

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

• 1RM = 115 kg
• 1Jf@80%
• 3Jf@90%

Conditioning

7 minute AMRAP of:
Burpees
*2012 Open standard.

• Skipped

Outlaw Sa 19.01.2013

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• 1RM = 80 kg

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

• 1RM = 100 kg

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.

• 1RM = 145 kg
• 2x2@90%

Conditioning

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

• 21

Outlaw Fr 18.01.2013

Strength

 
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

• 1RM = 170 kg

Notes: The bar should be loaded with 50% 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

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

• 1RM = 115 kg, no fails

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

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

• 1RM = 40 kg, no fails

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m

• 120/800m Row 2:59/60/400m Row 1:27/ Total: 14:15 min

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

Outlaw Mi 16.01.2013

BB Gymnastics

EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

• 60 kg/ 7x65 kg

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.

• 5x3x120 kg

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

1b) 5X3 Pendlay Rows – heavy, rest 45 sec.

• 5x3x90 kg

1c) 5X3 Split Press – heavy, rest 45 sec.

• 5x3x60 kg

Conditioning

Choose one…
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

• skipped

Outlaw Di 15.01.2013

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds

• HSqS: 5x3x70 kg

2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

• HSqC: 5x3x90 kg 

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.

• 3x3x50 kg

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

• 1x4x80 kg,1x2x80 kg, 1x5x75 kg

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

• 1RM = 167 kg 
• no fails

Conditioning

5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders
Rest 1:1

• 1:45/1:55/2:00/1:42/2:54 (hier nur 1MU und 3MUfail)

Outlaw Mo 14.01.2013

BB Gymnastics

1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

• 1RM = 82 kg
• 1f@85%, 3f@90%, 2f@95% 

2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

• 1RM = 115 kg
• 1Jf@85%, 3Jf@90%,2Jf@95%

Conditioning

For time:
50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

• 9:45 min

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.