121226 Power Snatch, Power Clean

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
Snatch warm-up

BB Gymnastics:
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style) (Power snatch 120#)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style) (Power clean 155#)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. (185#)
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. (125#)
1c) 4X5 Split Press – heavy, rest 45 sec. (125#)

121224 Back Squat, Front Squat

Buy in:
6 min Airdyne
5 min DROMs

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% (250#)
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.
135# x 3; 145# x 4

Conditioning
Run 200m
9 Muscle-Ups (blue band)
9 Power Snatches 95#
Run 200m
7 Muscle-Ups (blue band)
7 Power Snatches
Run 200m
5 Muscle-Ups (blue band)
5 Power Snatches
Run 200m
For time.

Time: 9:57

Cash out:
5 min Airdyne
GHD sit-ups 2 x 15

121222 The 12 Days of Outlaw 2012

Buy in:
Snatch warm-up
KB swings
5 min DROMs

Metcon:
1 Clean & Jerk @ 185/120# (155#)
2 Muscle-Ups
3 Box Jumps 24″
4 Hang Squat Snatch @ 95#
5 Bar Facing Burpees
6 Push Press @ 95#
7 T2B
8 Pistols (alternating) (to box)
9 KBS 24/16kg (35#)
10 C2B Pullups
11 HSPU
12 Front Squats @ 185/120# (no racks) (155#)

For time

Time: 47:08

Awful. Simply awful.

121220 Snatch & Jerk from box

Buy in:
5 min elliptical
Snatch warm-up drills
Burgener warm-up

BB Gymnastics
1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
115# x 4; 125# x 3
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
165#

Cash out:
5 min stationary bike
Sit-ups 3 x 20

121219 Shoulder Press

Buy in:
Row 500m
5 min DROMs

Strength:
Shoulder Press 125# x 5 x 5 (last set 6)

Cash out:
Snatch practice
10 min row

121218 Back Squat

Buy in:
5 min elliptical
5 min DROMs
Pallof press 4 x 10 (blue band)
Pull-ups 4 EMOM for 10 min

Strength:
Back Squat 225# x 5 x 5 (last set 8 reps)
Bulgarian DB Split Squat 30# x 7 x 3
Bar dips 3 x 10

Still battling a cold so I skipped metcon.

121216 Snatch & Jerks

Buy in:
5 min jump rope
5 min DROMs
Snatch warm-up

BB Gymnastics
Snatch 115# x 5 x 5
Push Jerks 5 x 5
115-125-135-145-155

Metcon:
3 rounds for time of:
10 24" box jumps
10 hand release push-ups
10 K2E
Time: 4:35

121214 Bench Press

Buy in:
10 min elliptical
Pallof Press 4 x 10 (blue band)

Strength:
Bench Press 175# x 5 x 5
T's 5# x 20 x 2
Seated DB press 30# x 10 x 2

Cash out:
10 min elliptical

Back feeling better after tweaking it on Wednesday. Back to about 70%.

121212 Deadlift

Buy in:
5 min stationary bike
10 min elliptical
5 min DROMs

Strength:
Deadlift 3 x 3
255-305-325(PR)

#225 x 9-7-5
Tweaked back after 2 reps.

121211 Strength Work

Feeling under the weather so I wasn't up for anything too high intensity.

Buy in:
5 min stationary bike
5 min DROMs

Strength:

Front Squat 5 x 5
135-145-155-165-175

Bulgarian DB split squat 30# x 7 x 3 (ea. side)

Shoulder press 5 x 5
95-115-125-135-140

Shoulder press 95# x 18

121209 Snatch

Buy in:
4 min on Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
125-135-140-135-125

Conditioning
5 Rope Climbs 15′ (12')
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
Time: 11:08

Cash out:
360# yoke carry 2 x 100'
500m row

121208 Roadwork

3 mi run

121207 Clean & Jerk

Buy in:
500m Row

Strength:
Back Squat 5 x 1:
135-185-225-255-265

Barbell Gymnastics:
Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds. (based on 185#)
150-160-165-160-150

Cash out:
500m Row

121205 Saturday 60min Competition

Buy in:
5 min jump rope
Burgener warm-up

Only performed the first 30 min portion of this beast from the Outlaw Open.

WOD 1 & 2 – beginning @ 0:00:
50 Burpees AFAP (as fast as possible)
*with the remainder of the 10 minutes…
Establish a 3RM UB Hang Snatch (full squat).
115# (attempted 125# and got the first 2 reps but lost the 3rd out in front and ran out of time.)

WOD 3 & 4 – beginning @ 10:00:
50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Touch and Go Power Clean & Push Jerk.
165#

WOD 5 & 6 – beginning @ 20:00:
50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Front Squat.
165#

121204 Banded Deadlifts, Bench Press

Buy in:
5 min stationary bike
5 min DROMs

Strength:
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
200# + blue band
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
195#

Conditioning:
3 rounds for time of:
7 Muscle-Ups (2 Pull-ups/dips:1MU)
14 Thrusters 115/75# (95#)
21 GHD Sit-ups (angled bench)
Time: 17:24

121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.

121201 Overhead squat

Strength:
Overhead Squat 5 x 1
125-135-145-155-165(f)