Buy in:
3 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#135 x 3; #155 x 2; #175 x 2; #185 x 1; #195 x 1; #205 x 1 (PR)
Metcon:
15 minutes AMRAP of:
7 Power Cleans 185/120# (#155)
30 OH Walking Lunges (steps) 45#
15 Wall Balls 20/14# (#15 DB Thrusters; no med ball)
Score: 3 rounds + 7 PC + 19 lunges
Cash out:
5 min stationary bike
Bar dips 7 x 3
MFS:
1/1/1
Tuesday, June 26, 2012
Monday, June 25, 2012
120624 Clean off blocks & Jerks
120624 Clean off blocks & Jerks
Buy in:
800 m run
5 min DROMs
10 overhead squats
20 KB snatches
Burgener warm-up
Strength/skill:
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible—#155
Metcon:
10 minute AMRAP of:
7 Push Press 70% of max used above (#105)
30 Split Jumps
15 V-Ups
Score: 5 rounds + 5 push press
Cash out:
Pull-ups 6-4-4-3-3
HSPUs 3 x 3
MFS:
1/2/6
Buy in:
800 m run
5 min DROMs
10 overhead squats
20 KB snatches
Burgener warm-up
Strength/skill:
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible—#155
Metcon:
10 minute AMRAP of:
7 Push Press 70% of max used above (#105)
30 Split Jumps
15 V-Ups
Score: 5 rounds + 5 push press
Cash out:
Pull-ups 6-4-4-3-3
HSPUs 3 x 3
MFS:
1/2/6
Thursday, June 21, 2012
120620 Tall Cleans; Hang Squat Clean, Burpees & Double Unders
Buy in:
3min jump rope
5 min DROMs
Skill:
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
#145 1RM
Metcon:
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# (#135)
21 Burpees
35 Double-Unders
Time: 15:58
MFS:
1/3/2
3min jump rope
5 min DROMs
Skill:
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
#145 1RM
Metcon:
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# (#135)
21 Burpees
35 Double-Unders
Time: 15:58
MFS:
1/3/2
Tuesday, June 19, 2012
120619 Bear Complex
Buy in:
5 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength:
Off
Metcon:
For time:
7 Bear Complex @ 135/95# (#115)
50 Double-Unders
5 Bear Complex @ 155/105# (#135)
50 Double-Unders
3 Bear Complex @ 185/120# (#165)
50 Double-Unders
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
Time: 16:00 (no burpee penalties)
Cash out:
Dumbbell Curls
#35 x 15 (ea. arm)
#35 x 13 (ea. arm)
V-ups 13 x 2
5 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength:
Off
Metcon:
For time:
7 Bear Complex @ 135/95# (#115)
50 Double-Unders
5 Bear Complex @ 155/105# (#135)
50 Double-Unders
3 Bear Complex @ 185/120# (#165)
50 Double-Unders
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
Time: 16:00 (no burpee penalties)
Cash out:
Dumbbell Curls
#35 x 15 (ea. arm)
#35 x 13 (ea. arm)
V-ups 13 x 2
Monday, June 18, 2012
120617 Snatch off blocks; Amanda
Buy in:
800m run
5 min DROMs
Pull-ups: 6-4-4-3-3
Skill:
15 min of snatches off blocks (@ knee)
Focused on technique kept intensity low (#90 max)
Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups (blue band)
Snatches (full squat) 95#
For time.
Time: 10:33
Compared to:
120515
Subbed 3:1 pull-ups/dips for MUs
#95 snatch
Time: 21:01
110529
Blue band MUs
#95 snatch
Time: 11:19
PR'd time but weight stayed the same. Snatch technique is getting better as a result of Outlaw programming (lots of practice)
800m run
5 min DROMs
Pull-ups: 6-4-4-3-3
Skill:
15 min of snatches off blocks (@ knee)
Focused on technique kept intensity low (#90 max)
Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups (blue band)
Snatches (full squat) 95#
For time.
Time: 10:33
Compared to:
120515
Subbed 3:1 pull-ups/dips for MUs
#95 snatch
Time: 21:01
110529
Blue band MUs
#95 snatch
Time: 11:19
PR'd time but weight stayed the same. Snatch technique is getting better as a result of Outlaw programming (lots of practice)
120616 Back Squats; Diane
Buy in:
5 min jump rope
5 min DROMs
Foam rolling
Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3
Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28
Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04
Cash out:
3 x 12 V-Ups
Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.
5 min jump rope
5 min DROMs
Foam rolling
Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3
Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28
Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04
Cash out:
3 x 12 V-Ups
Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.
120614 Clean & Jerks
Buy in:
5 min jump rope
5 min DROMs
Strength/Skill:
15 minutes to establish a 1RM Clean & Jerk.
#195 (PR)
Metcon:
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above=#135)
Time: 10:04
Jerks done as push-jerk.
5 min jump rope
5 min DROMs
Strength/Skill:
15 minutes to establish a 1RM Clean & Jerk.
#195 (PR)
Metcon:
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above=#135)
Time: 10:04
Jerks done as push-jerk.
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