Outlaw Mi 24.04.2013

BBG

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

• Score: 90/90/90/90/90/95/95

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

• MOD: Übung einzeln gemacht, da nur 1 Stange

• Score: 4x3x130 kg

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.

• MOD: Übung einzeln gemacht, da nur 1 Stange

• Score: 4 x2x120 kg

*Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. Straps should be used for Clean First Pulls.

Outlaw Di 23.04.2013

BBG

1) EMOM for 7 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

• Score: 1RM = 85 kg, no fails

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) EMOM for 7 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

• Score: 1RM = 115 kg, no fails

Conditioning

For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 32/24kg
20 Wall Balls 20/14#

• Score: 18:39 min

Outlaw Mo 22.04.2013

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

• Score: 80f/75/75/75/80/80/82

2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.

• Score: 5 x 100 kg

2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.

• Score: 1RM = 167 kg, no fails, set 2 - 4 w/ belt

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

Cry Me a River 13.1

9 AMRAP

50 Seilsprünge
20 Air Squats
15 SitUps
10 HR PushUps
5 Burpees

• Score: 4r+56

3 AMRAP

Row for Cals

• Score: 55 cal
  

Outlaw Sa 21.04.2013

BBG

1) 15 minutes to establish a 1RM Snatch.

• Score: 85 kg, 2x unter 90 kg

2) 15 minutes to establish a 1RM Clean & Jerk.

• Score: 110 kg

Strength

1X20 HBBS
Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

• Score: 1RM = 167 kg rx'd

Conditioning

For time:
2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#

• Score: 18:14 min

*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.

Outlaw Cathletics Mi 17.04.2013

Cathletics BBG

• Snatch - 75%x2, 80% x 1 x 3

Score: 1RM = 85 kg, no fails

• Power Clean + Jerk - 75% x (1+1) x 3

Score: 1RM = 115 kg, no fails

• Snatch Pull - 90% x 2 x 3

Score: 1RM = 85 kg, no fails

• Front Squat - 75% x 2, 80% x 1 x 2

Score: 1RM = 145 kg, no fails

Conditioning 

100 DU
15 HSPU
75 DU
15 HSPU
50 DU
15 HSPU

• Score: 11:00 min

Outlaw Cathletics Mo 15.04.2013

Cathletics BBG

Snatch: 1x70% - 1x80% - 1x85% - 1x90% - 2x1x85%

• Score: 1RM = 85 kg, no fails

C+J: 1x70% - 1x80% - 1x85% - 1x90% - 2x1x85%

• Score: 1RM = 115 kg, no fails

Clean Pull: 1x2x90%, 2x2x95%

• Score: 1RM = 115 kg, no fails

HBBS: 1x3x75% - 1x2x80% - 2x2x85%

• Score: 1RM = 167 kg, no fail

Outlaw Conditioning

12 minute AMRAP of:
7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

• Score: 3r+33@75kg

Outlaw 02.04.2013

BBG

1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%

• Score: 1RM = 115 kg, no fails

*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

• Score: 1RM = 115 kg, no fails

Strength

HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

• Skipped

Conditioning

1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg

• Score: 1RM FS = 145 kg; 28KBS/1r @ 107 kg/29 KBS/1r+7 @ 95 kg/29KBS