15 minutes to establish a 1RM Overhead Squat.
Notes: Enjoy this, you’ll never see it again.
[highlight]135, 145, 155, 160FFFFFFFFF. Fuck.[/highlight]
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
For time.
*Rest as needed (but don’t be a pussy).
“DT”
5 rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
[highlight]Fran 5:26. Stupid.
(15 min rest)
DT 8:03.[/highlight]
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
[highlight]108, 123, 143, 148FJ, 148FJ, 148PC+PJ, 133; Jerk rehab break — worked up to 153 practicing heaving bar from rack.[/highlight]
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
[highlight]128, 128, 128.[/highlight]
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.
[highlight]90, 90, 90.[/highlight]
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
[highlight]175×5, 185×3, 185×3, 200×1, 200×1, 200×1, 210F.[/highlight]
Conditioning
3 rounds for time of:
Run 400M
21 C2B Pullups
12 Deadlifts 275/185#
[highlight]Skipped it because I am a pussy. And also I was really tired.[/highlight]
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
[highlight]2×93, 2×93, 2×108, 2×108, 1×123, 1×123, 1×128, 1×128, 1×113, 1×113, 1×113, 1×113.[/highlight]
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
[highlight]158, 158, 158.[/highlight]
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
[highlight]95, 95, 95.[/highlight]
Skill
10 minutes free-standing Handstand practice.
Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk 50 hand lifts
15 T2B
-then-
30 KB Swings 32/24kg
For time.
[highlight]18:16.[/highlight]
Halloween Throwdown! About 50 C&J @95#, a large number of burpees, and some leg-killer nonsense.
BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps): 1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of [TV 120921].
[highlight]103, 103, 103, 103, 103, 103, 103, 103, 103, 103.[/highlight]
2) Every 40 seconds for 6:00 minutes (10 total reps): 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of [TV 120921].
[highlight]123, 123, 133, 133, 133, 133, 133, 133, 133, 133.[/highlight]
Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
[highlight]20:13 [15″ box][/highlight]
BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
[highlight]113, 113, 118, 118F, 118, 118, 118, 123, 123, 128[/highlight]
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
[highlight]133, 133, 143, 143, 143, 153, 153, 153, 163, 173[/highlight]
Strength/Conditioning
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.
Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.
[highlight]1a) Push Press — 95
1b) Reverse Hypers — 280
1c) Bulgariant Split Squats (front rack) — 65
1d) Rope Climbs — 3, 2, 2.[/highlight]
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
[highlight]103×2, 103×2, 123×2, 123×2, 123×2, 133×1, 133×1, 143×1, 143×1, 123×1, 123×1, 123×1, 123×1.[/highlight]
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
[highlight]123×5, 123×5, 123×5[/highlight]
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.
[highlight]85×5, 85×5, 85×5[/highlight]
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
[highlight]175×5, 185×3, 185×3, 200×2, 200×2, 200×1, 200×1.[/highlight]
Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1
[highlight]2:54, 2:55, 2:58, 3:13, 3:24 — 27:24.[/highlight]
BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
[highlight]95×2, 95×2, 108×2, 108×2, 120×1, 120×1, 128F, 128F, 123×1, 108×1, 108×1, 108×1, 108×1.[/highlight]
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.
[highlight]153×3, 153×3, 153×3.[/highlight]
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.
[highlight]75×4, 70×5, 70×5 (strict, oops!)[/highlight]
Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.
Conditioning
For time.
30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B
BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
[highlight]123, 128, 133, 135(PR), 138F.[/highlight]
2) 15 minutes to establish a 1RM Clean and Jerk.
[highlight]133, 143, 153FJ, 163F, 163FJ, 170F. Ugh.[/highlight]
Strength
Front Squat – based on [Outlaw 121006]:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% [highlight]– 135[/highlight]
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% [highlight]– 145[/highlight]
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% [highlight]– 155[/highlight]
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
[highlight]Didn’t read instructions so did this first not in sets as directed. Then did sets with one less rep as directed (4/3/2) — this was miserable and resulted in a neck tweak from tensing so hard.[/highlight]
Conditioning
Compare to [Outlaw 120111]
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
[highlight]16:10 Rx. Should perhaps have gone lighter.[/highlight]
BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of [TV 120921] [highlight]– 103.[/highlight]
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of [TV 120921] [highlight]– 123.[/highlight]
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
Conditioning
“Nancy”
Compare to [Outlaw 120307]
5 rounds for time of:
Run 400m
15 OHS 95/65#
[highlight]14:47. Sad yet still a minute+ PR. I should maybe learn how to run.[/highlight]
Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO
[highlight]This whole thing was completed in about 35 minutes and then I sprinted to a doctor’s appointment. Skipped midline due to lack of time.[/highlight]
S