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