Outlaw Training 30/03/12

BB Gymnastics
1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

57.5x3, 61x2

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

81x3, 86x3

3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

60, 65, 70, 75 (failed second rep at 75kg)

Strength
1X20 Back Squat

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

100kg

Conditioning (Parts A/B)
Part A:
3 rounds for working time of:
10 Push Press 135/95#
15 HR Pushups
20 Pullups
*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:
6 minute AMRAP of:
7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

Part A
1:38
1:41
2:02 (hr pushups sucked)

Part B
1 Rnd + 22 Reps (4 T2B)