130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130611 Outlaw workout

Warm up:

5 min DROMs

Burgener warm-up

BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#

Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25

Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.

DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.

130405 EMOM C&J

Buy in:
5 min jump rope
5 min DROMs
clean progression

BB Gymnastics:
1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% =160#
Then, when the clock hits 5:00-
2 minute AMRAP of: Clean & Jerks (full) @ 75% =160#
*Score is total reps completed in 7 minutes.
There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Reps: 14

This felt incredibly more anaerobic than I thought it would be.


Metcon:
For time-
3 rounds of:
20 KB Front Squats 24/16kg (50# DB Goblet squat)
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg (50# DB)

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg (50# DB Goblet squat)
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg (50# DB)
Time: 29:12

Suck fest. FGB-level of suck. Pull-ups were the easiest component but the last round of squats and snatches were a complete mental grind.

I read the KB front squats as goblet squats and that's what I did.