Outlaw Fr 30.08.2013

BBG

Compare to 130802.

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

• SKIPPED

1. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

• SKIPPED

Strength

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

• 1RM 165 kg
• 1x4x 116 kg
• 1x4x 124 kg
• 1x4x 132 kg
• 1x4x 140 kg
• no fails

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

• 1RM 145 kg
• 1x5x 87 kg
• 1x5x 95 kg
• 2x5x 102 kg
• no fails

2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

• 80/87/85/97

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

3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.

• SKIPPED

3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

• SKIPPED

Outlaw Mi 28.08.2013

BBG

Compare 1-3 to 130731.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

• 75 kg

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

• 95 kg

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

• SKIPPED

4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.

• 5x3x120 kg

4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.

• 5x5x50 kg

Conditioning

5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.

• 2:08 min
• 2:43 min
• 3:25 min
• 3:00 min
• 3:50min

Outlaw Di 27.08.2013

BBG

Compare 1 & 2 to 130730.
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

• 105 kg
• 110 kg Jerk fail

2) 3X1 @ 90% of max from above – rest 60 sec.

• 3 x 95 kg, no fails

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.

• 1 RM 165 kg
• 1x5x116
• 1x5x132
• 1x2x140
• 1x3x149
• 1x1x165 (tried 167 instead); @ belt; fail

2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x109 kg
• 1x4x116 kg
• 1x4x124 kg

Conditioning

3 rounds for time of:
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

•  did just one round....07:24 fuck you defic. hspu

Outlaw Mo 26.08.2013

BBG

Compare to 130729.
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

• 85 kg

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

• 77 kg

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.

• 10/20 (unsauber)/15/15

3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.

• 50/50/50/50
• evtl etwas zu leicht

Conditioning

Run 5k.

• 22:40 min

M/F/S - 3/6/3

Outlaw So 25.08.2013

Strength

15 minutes to establish a 3RM Front Squat

• 137 kg

Conditioning

“(Plus Sized) Helen”
3 rounds for time of:
400m Run
21 KBS 32/24kg
12 C2B Pull-ups

• 10:56 min

Outlaw Sa 24.08.2013

BBG

1) 20 minutes to establish a 1RM Snatch

• 85 kg

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

• 110 kg

Strength

1) HBBS: 1X5@70%, 3X4@80%

• 1 RM 165 kg
• 1x5x116 kg
• 3x4x132 kg

Outlaw Di 20.08.2013

BBG

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

• 100 kg

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

• 90/90/90 kg

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).

• 1 RM 165 kg
• 1x6x116 kg
• 1x6x132 kg
• 1x3x149 kg @ belt
• 1x2x157 kg @ belt, 1st allein 2nd mit spotter

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x116 kg
• 1x3x124 kg
• 1x1x131 kg @ belt

Conditioning SKIPPED

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)
Rest 3:1
*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.