Outlaw Training 31/03/12

BB Gymnastics
Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.

46, 53, 57, 61, 65, 68

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

63, 74, 79, 84, 89, 95

No missed lifts today!!

Conditioning
'Coe'
10 Rounds for time
10 Thrusters - 42.5kg
10 Ring push ups

16:03 Rxd

Unbroken thrusters for 4 rounds then broke 7-3. Ring push ups got hard and broke 5-3-2.

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)

Rest Day - 3 Round Couplet

Today was a programmed rest day but i ended up doing a 3 round couplet with Dave.

3 RFT:
100m Farmers walk - 32kg
25 GHD sit ups

5:43 Rxd

Outlaw 28/03/12

BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

80
82.5 x 4

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
100
110
112.5 x 2

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

80
82.5
85
87.5

Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

11:02 Rxd

All double unders unbroken, nervous times in the last 10 reps of each set! I need to get more time on the GHD machine, this is where i was the slowest. All my burpees were jump up, no stepping.

Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done
1b) 3X15 Reverse Hypers – medium, rest 45 sec. - Done

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Outlaw 27/03/12

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

52.5

57.5

60

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

81

86

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

1 - 16/1:40

2 - 11/1:48 (fell off the wall)

3 - 14/1:50

4 - 10/1:47

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24kg

56 Reps

2) ME UB Thrusters 52.5kg

12 Reps

3) ME HS Walk for distance (3 attempts)

10 Meters x 3

*Rest as needed between efforts.

26/03/12

BB Gymnastics
1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

57.5x5x2
Stuck with 75% across the set of 5 and worked on having active shoulders during the recieving possition and not jumping forward.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

80x5x3

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

105x5x2

Conditioning
For time:
Run 800m
5 KB swings - 32kg
5 Hand release push ups
Run 600m
10 KB swings
10 H/R push ups
Run 400m
15 KB swings
15 H/R push ups
Run 200m
20 KB swings
20 H/R push ups

12:51 Rxd

24/03/12 - Burpee Mile!

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

45, 52.5, 57.5, 60, 65, 65, 65 F

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

62.5, 75, 80, 85, 90, 90, 90

3) Front squat: 90% x 1 x 4 – rest as needed

105x1x4
120 PB
125 F

Conditioning

Burpee Mile - 1:34:55