Outlaw Training 18/01/12

BB Gymnastics
20 minutes Clean technique work.

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar

2 pos. Hang Clean
50
60
70
80
90 F

Squat Clean
90
95
100
105
106 PB
107 F

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts - 125kg

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

 14.14

Scaled the deadlift down to 100kg.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec

7-6-4

Poor showing! No where near my PB L-Sit hold. Still got GHD DOMs from Friday.

M/F/S - 1/3/4