Better Sam

[Outlaw 130123]

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
[highlight]123×5, 128×5, 133×5, 138×5, 143×5.
Rested a tad more than 75s before that last set.[/highlight]

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec.
[highlight]143×5, 153×5, 163×5[/highlight]

1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
[highlight]87×5, 87×5, 87×5[/highlight]

1c) 3X5 Split Press – heavy, rest 45 sec.
[highlight]87×5, 87×5, 87×5[/highlight]

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
[highlight]4:15, 4:10, 4:12, 4:14.[/highlight]

Swim: 4X250m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95+% RPE.

[Outlaw 130122]

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
[highlight]93×5, 98×5, 103×5, 108×5, 113×4/F (lost hook grip!)[/highlight]

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
[highlight]63×3, 73×3, 83×3.[/highlight]

2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
[highlight]93×5, 105×5, 115×5.[/highlight]

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes
[highlight]140×10, 150×10, 160×10.[/highlight]

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning

5 rounds for total working time of:

4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories

Rest 1:1

Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.

[highlight]3:02, 2:43, 2:56, 3:17, 3:06
Total time — 27:02; TWT — 15:04.
Subbed 135# clean and thick black + medium black bands from 9′ bar on 45# dumbbells for HSPU.[/highlight]

[Outlaw 130121]

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

[highlight]Warmed it up but decided to take a pass due to overall malaise.[/highlight]

Conditioning

7 minute AMRAP of:

Burpees

*2012 Open standard.

[highlight]88. Exactly the same as in competition last year… but felt overall easier.[/highlight]

[Outlaw 130119]

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
[highlight]103, 113, 123F, 123.[/highlight]

2) 20 minutes to establish a 1RM Clean & Jerk.
[highlight]123, 133. Suuuppppeerrrr not feeling it. So sluggish and just… quit-y.[/highlight]

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.
[highlight]150×5, 160×3, 170×3, 170×3, 180×1, 180×1, 180×1.[/highlight]

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats

[highlight]15.10
A few reps shy of last time. Don’t feel too bad about it considering that I came within inches of quitting at 10 mins and didn’t really feel like I was flooring it. Although obviously this is still a totally pathetic score. Still all push-ups for me.[/highlight]

[Outlaw 130118]

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
[highlight]@135 + skinny red[/highlight]

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
[highlight]120×5, 120×5, 125x,3, 125×3, 135×1, 135×1, 135×1[/highlight]

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
[highlight]thin greenx5x2, skinny bluex3x2, 0, 0, 0[/highlight]

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

[highlight]1st set KB snatch: 110 (unbroken 50R / 50L + 10R)
800m run: ~4:55
2nd set KB snatch: 54 (swap hands approx. every 10)
400m run: ~2:30
Total time — 15:20-ish
Runs were a little long (probably more like 900m/500m) and included a lot of slow walking to the door…[/highlight]

-later-

A whole bunch of clean and jerk technique practice. Probably ill-advised.

[Outlaw 130116]

BB Gymnastics

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
[highlight]@103.[/highlight]

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.
[highlight]@133.[/highlight]

1b) 5X3 Pendlay Rows – heavy, rest 45 sec.
[highlight]@133.[/highlight]

1c) 5X3 Split Press – heavy, rest 45 sec. 
[highlight]@85.[/highlight]

Conditioning

Choose one…

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
[highlight](in about 10° weather in the dark… but the track was all mine!)
2:00, 1:56, 1:53, 1:50
-then-
40 burpees.[/highlight]

Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

[Outlaw 130115]

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds
[highlight]technique work up to 83#.[/highlight]

2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
[highlight]technique work up to 98#.[/highlight]

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
[highlight]58, 68, 78.[/highlight]

3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
[highlight]65, 85, 105 (too light!)[/highlight]

Strength

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
[highlight]2X5 @ 175, 2X3 @ 185, 3X1 @ 195[/highlight]

Conditioning

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

[highlight]1:45, 1:42, 1:44, 1:34, 1:48 = 8:33.
Subbed jumping muscle-ups + jumping ring dips.[/highlight]

[Outlaw 130114]

BB Gymnastics

1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
[highlight]3X1 @ 103#, 4X1 @ 113#, 2X1 @ 123#, 8X1 @ 103#.[/highlight]

2) Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
[highlight]3X1 @ 133#, 4X1 @ 138#, 2X1 @ 143#, 8X1 @ 118#[/highlight]

Conditioning

For time:

50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

[highlight]10:30.[/highlight]

[Outlaw 130112]

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.
[highlight]Hang snatch from above knee — 103, 113, 118, 123, 128, 133FF.[/highlight]

2) 15 minutes to establish a 1RM Clean & Jerk.
[highlight]Hang clean from above knee + split jerk — 103, 113, 123, 133, 143 (ugly jerk,) 153FF, 153 from the floor, FJ.[/highlight]

Strength

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
[highlight]135×5, 145×3, 145×3, 155×3, 155×3, 165×2/F, 165×3.[/highlight]

Conditioning

There are 2 versions of today’s WOD. The first is a partner version, if you have a partner to perform the workout with please do so. The second is an individual version.

Partner Version:

3 rounds for time of:

40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry

Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).

[highlight]18-something? With Elizabeth.[/highlight]

Individual Version:

3 rounds for time of:

25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
100m Barbell Carry 185/135# (back rack)

[Outlaw 130111]

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
[highlight]@155+65.[/highlight]

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
[highlight]115×5, 125×3, 125×3, 130×3, 130×2/F, 140×1/F, 140×0/F.[/highlight]

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.
[highlight]thick green x5, thin green x3x2, thin blue x2.75×2, thin blue x2.5×2.[/highlight]

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

[highlight]8:45 / 42 cals[/highlight]