Monday 121210

BB Gymnastics 
 1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning
“Elisabeth” (Games version)
 21-15-9 of:
 Power Cleans 135/95# Ring Dips
 For time.

Midline 
 Accumulate 4 minutes of L-Sit Holds.

Saturday 121201

BB Gymnastics
3 attempts to establish a 1RM Snatch.
3 attempts to establish a 1RM Clean & Jerk.

Strength
15 minutes to establish a 1RM Front Squat.

Conditioning
100′ Farmers Carry 135/95#
40 HSPU
100′ Farmers Carry 135/95#
30 HSPU
100′ Farmers Carry 135/95#
20 HSPU
For time.
Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.

FRIDAY 121130

OUTLAW

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

WEDNESDAY 121128

OUTLAW

BB Gymnastics
1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

ConditioningChoose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

TUESDAY 121127

OUTLAW

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength
1) Back Squat:

-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning
2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calorie

MONDAY 121126

OUTLAW

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

ConditioningRun 800m5 Bar Muscle-Ups9 Hang Squat Clean to Thrusters 135/95#Run 400m7 Bar Muscle-Ups7 Hang Squat Clean to Thrusters 135/95#Run 200m9 Bar Muscle-Ups5 Hang Squat Clean to Thrusters 135/95#

For time.

Saturday 121124

OUTLAW

BB Gymnastics

20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Conditioning

2 min ME Front Squats @ 80%
           *Rest 2 minutes.
10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
           *Rest 2 minutes.
2 min ME Front Squats @ 80%
 CFHQ

Rest Day

 

 

Sergio knocking out a heavy barbell Turkish Getup