Saturday, 3/31/2012

BB Gymnastics

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

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.

Conditioning

For time:

10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#

MDP
1)150,161,172,182,195
2)185,215,228,260,275

Metcon: 20:21

Friday, 3/30/2012

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec.
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec.
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. 

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.

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

MDP

1)157,170

2)228,245

3) completely did not see this when i did the workout

Sqauts @ 245

Part A)16:21 (Ring pullups)

Part B)1 round + 7 Toe to Rings

Wednesday 3/28/2012

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 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 should not be touch and go. Reset before each rep.

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

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

Strength

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

MDP:

1)228,245,260

2a) 315

2b) 225

Metcon: 24:40

1a) 35

1b) BW 

Tuesday, 3/27/2012

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.

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

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.

Part 2-

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

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.

MDP

1.)147,157,168

2.)228,245

Part 1) 9;1:43,6;1:41:7;1:43,6;1:44

Part 2) KBS 39 Thrusters 9 HSW 6' I suck at HSW

Monday 3/26/2012

First day of Outlaw Way 

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.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

MDP 

1. 157,157,168,168,178

2a. 225

2b. 265

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

MDP: 14:47

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2R – rest 45 sec.

Monday, 10/24/2011

20 min AMRAP

1 Muscle up
3 HSPU
5 Hip extensions

MDP: 15 rounds + 1 MU

then


Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Pull Ups
Rest 45 seconds between rounds

MDP: 21:46

Saturday, 10/22/2011

Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood