BB Complex, Sprints & AMRAP

BB Gymnastics
Clean + Hang Clean + Hi-Hang Clean + Jerk - 8x1@75%, rest 60s
86kg no misses

Intervals
10x40m Sprints - rest 3 minutes
Total time 27:45
Sprints between 4-5 seconds

Conditioning
8 min AMRAP
10 Dumbbell push press - 25kg
15 Toes 2 bar

2 + 12 Rxd

First time using the dumbbells, had to break them up from the start. First round was 7 & 3, then they were 2's & 3's for the remainder. Toe's 2 bar unbroken.

Outlaw Training 20/01/12

Strength

1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

76
82
87.5
93

2a) 5X3 Bench Press – heaviest possible, rest 90 sec.

Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.

90
91
93 PB
94 2,F

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

60
65
70x2

Conditioning

5X200m Sprints – ALL OUT

Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.

30
31
31
31
30

(more) Strength

1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.

Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.

6, 1, 1
3, 2, 1, 1, 1
(1 ab mat) 4, 1, F, 1, F, 1, 1

Unweighted as HSPU's are a weakness of mine.


1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.

50
55
60

M/F/S - 2/3/1