140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03

131025 3-Position Clean & Jerk

Warm up:
2 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#

Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing

130819 3-Position Snatch & Clean

Warm up:

3 min jump rope

5 min DROMs

Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

130809 Outlaw BB Gymnastics

Warm-up:
3 min Airdyne
10 Shoulder pass throughs w/ dowel
10 overhead squats w/ dowel

BB Gymnastics:
7X1 3-position clean (high hang, knees, floor) + 1 Jerk. Heaviest possible rest 60-90 sec.
145#

Worked out before work so it was tough to get moving. All but the earliest reps felt good.

130723 Outlaw

Warm up:

5 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

130102 EMOM Back Squats; Pause Front Squats

Buy in:
5 min DROMs
3 rounds of:
10 overhead squats
10 bar dips
Burgener warm-up

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds
110#
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
140#

Strength
1) Back Squat:
Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
250#
Rest exactly 2 minutes.
Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
265#
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
160#

Cash out:
5 min elliptical
HSPUs 3 x 5 (to step)