Outlaw Di 23.07.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

• 105 kg

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

• 95 kg, no fails

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.

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

2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.

•  1 RM = 145 kg, no fails

Conditioning

15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.

• 450 m @ 50 kg tire sled

Outlaw Mo 22.07.2013

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

• 75/ 77x2

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.

• no fails @ 68 kg

3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.

• 110/110/110/115/115

3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.

• 80/80/80/85/85

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest

• 55 kg BB Push Press: 8 - 8 - 5 - 5 - 6
• C2B Ring Pull Ups:    8 - 8 - 8 - 7 - 8
• BurpeeBoxJumps:      7 - 7 - 6 - 6 - 7

Outlaw Sa 20.07.2013

BBG

1) 12 minutes to establish a 1RM Snatch.

• 85 kg

2) 12 minutes to establish a 1RM Clean & Jerk.

• 110 kg
• 115 kg Jerk fail

Strength

12 minutes to establish a 3RM Front Squat.

• 135 kg

Conditioning

“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.

• 9:54 min
• 9 MUs unbroken

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