30.01.12 - Outlaw

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

60, 65, 70

First time doing these, could have went a little heavier i think.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

40, 50, 55

Again the same, first time doing these will go heavier next time.

Conditioning

Part 1)
8 minute AMRAP of:
8 Push Jerks - 70kg
8 Ring Dips
16 KB Snatches (8L/8R) - 24/16kg

            Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

2 Rnds + 17 reps

scaled KB snatches to 16kg as it was the first time doing them. Push jerks 8, 3-3-2, 3-3-2.

Followed IMMEDIATELY by:
Part 2)
2 minute AMRAP of:
Double-Unders

100

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

81 + 20 = 101

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round) - 22, 23, 24
1b) 3X10 GH Raise – rest 60 sec. -  Done