Archive for August, 2012

Monday 2012.08.20

August 21, 2012

[Outlaw 120813]

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

1) Snatch — 108# / 120#
2) C&J — 128# / 143#

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

A — 93/103/113(2, FSB)
B — 93/93/93

(Kinda f-ed this up by not alternating because I wasn’t paying attention to the rules.)

Conditioning

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

4 rounds + 22 burpees.

Sunday 2012.08.19

August 19, 2012

Rest Day!

Saturday 2012.08.18

August 18, 2012

2012 Subway Series, Week 3 @CFLIC

As Many Reps As Possible in 7 minutes:
3 Deadlifts, 225/155#
3 Handstand Push-Ups
6 Deadlifts, 225/155#
6 Handstand Push-Ups
9 Deadlifts, 225/155#
9 Handstand Push-Ups
12 Deadlifts, 225/155#
12 Handstand Push-Ups
etc.

Scoring is one point per rep.

30. I mean, not good, but then again not bad considering that on Thursday I couldn’t do a single HSPU from 10# plates.

PM “Frack That!” test
3 thrusters @115.

Friday 2012.08.17

August 17, 2012

[Outlaw 120810]

Strength

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec. DEMO VIDEO

Notes: PLEASE watch the demo video. Do not use more than a 3″ riser. If this movement puts significant pressure on your low back, you may use a shorter riser.

1a) Warm-Up: 95, 135, 155,185,205; Work: 215.

Cut it short to save shoulders for handstand push-ups tomorrow.

Thursday 2012.08.16

August 16, 2012

Rest Day!

Wednesday 2012.08.15

August 15, 2012

[Outlaw 120808]

BB Gymnastics

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).3-Stop DEMO VIDEO

Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

1) Snatch @73# TONS of technique work!
2) C&J @103#

Strength

1a) 3XME Strict Pullups – any grip, rest 45 sec.
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.
1c) 3X15 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

1a) Pull-Ups 1, 3RB, 3RB
1b) HSPU 3xAM, 0x10#, 0x10#
1c) RH @2×25,3×25,3×25
1d) Press @65#

Tuesday 2012.08.14

August 14, 2012

[Outlaw 120807]

BB Gymnastics

1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO

1) 93×2, 98×2, 103×2, 108×2, 113×2
2) 133×2, 138×2, 143×2, 148×2, 153×2

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

1) 155×8, 155×8, 155×8, 155×8
2) 135×2, 135×2, 135×2, 135×2, 135×2

Conditioning

20 minute AMRAP of:

100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.

4 rounds even.

Monday 2012.08.13

August 13, 2012

[Outlaw 120806]

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

1) 93×2, 93×2, 93×2, 103×2, 108×2, 113×2, 113×2, 113×1, 113×1, 113×1, 103×2, 103×2
2) 108×2, 108×2, 108×2, 113×2, 123×2, 133×1/FJ, 133×2, 133×1, 133×1, 133×1, 113×2, 113×2

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.

1a) 85×3, 95×3, 105×3
1b) 83×5, 83×5, 83×5

Conditioning

1 minute ME Slapping Pushups [subbed clapping to avoid face-ground collision]
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups [subbed clapping to avoid face-ground collision]

For total reps.

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height.

I lost the little card I wrote this down upon, but I’m thinking it was something like 6 push-ups each side and 2-3 rounds of that KB nonsense.

Sunday 2012.08.12

August 12, 2012

BB Gymnastics

Olympic Total — 271
Snatch — 123, 128, 133F
C&J — 138, 143, 153F

Strength

HBBS @85% (185#)
3EMOM for 7 mins

“Conditioning”

I quotation mark it because this was just STUPID SLOW

For Time:
5 squat cleans
20 ring dips
50 shoulder touches
4 squat cleans
15 ring dips
40 shoulder touches
3 squat cleans
10 ring dips
30 shoulder touches

20:50.

Saturday 2011.08.11

August 11, 2012

2012 Subway Series, Week 2 @CFSBK

“Grannie”

In 10 minutes perform:
50 Double Unders
10 Clean and Jerk 95/55
40 Double Unders
10 Clean and Jerk 115/75
30 Double Unders
10 Clean and Jerk 135/95
20 Double Unders
10 Clean and Jerk 165/115
10 Double Unders
AMRAP Clean and Jerk 185/135

Scoring is one point per rep. Athlete must adjust plates themselves.

199 reps (9 C&J @135#.)