Monday 13JAN2014

Mobilize

Workouts at 0600 and 1100

BBG

1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position @ 85% of max double from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

This is not a misprint. It is a repeat of 140106 with a different rep scheme. Enjoy.

10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees

Courtesy The Outlaw Way

Friday 10JAN2014

Mobilize

Workouts will be at 0600 and 1300

BBG

1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1

Strength/Skill

There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.

1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.

1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

Conditioning

Run 1.5 Mile 

EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)

Sprint 800 M

This is one continuous piece. DO NOT break pace on 1.5 Mile Run, and do not pace Burpees – each round should be AFAP. Begin the 800M Run after resting the remainder of the final Burpee minute interval.

Courtesy The Outlaw Way

Wednesday 08JAN14

Mobilize

BBG

3RM OHS

Strength/Skill

1a) 4XME UB (see note) Ring Dips with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.

Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

Courtesy The Outlaw Way

Monday 06JAN2014

Mobilize

Workout will be at 0600

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

10 minutes to complete-

4 rounds of:

10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Courtesy of The Outlaw Way

Friday 03JAN14

Mobilize

Workout will be at 0930

BBG

1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps – stay within the allotted time)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed

Strength/Skill

1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set, rest 90 sec.

1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest 90 sec.

Conditioning

For time (rest is mandatory and should be exact):

30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#

Courtesy The Outlaw Way

Resolution Wednesday 01JAN2014

Mobilize

Workout at 1200

BBG

1) 8:00 to work to a 2rm Power Snatch (touch & go reps – stay within the allotted time)

2) 3XME T&G Power Snatches @ 80% of max from #1 – rest as needed

Strength

1a) 3X3 Strict Press + 5 Push Press – heaviest possible, rest 90 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 90 sec.

Conditioning

3 rounds for time of:

10 Front Squats 185/95# (no racks)
50 Double-Unders
15 C2B Pullups

Tuesday 31DEC2013

Mobilize

Workout will be @ 1000

BBG

1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) EMOM for 5:00 – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.

Strength/Skill

1a) 4X5 Muscle-Ups (see note below) + ME Ring Dips (kipping or strict, begin RD after 5th MU) – rest 90 sec.

Note: The 5 reps per set are a starting point for those with less than 10 UB reps. If your best max UB set is more than 10 reps then sets should be half of whatever your max number is (example: max UB 18 reps – perform 4 sets of 9 reps with ME dips after rep 9). For those with less than 10 UB reps the preference for the sets of 5 is UB reps, but not required.

1b) Back Squat: 1X8@70%, 2X8@75%, 1X5@80% ­ quick up and down with no pause every set, rest 90 sec.

Conditioning

2 X Row 2k

Take resting heart rate before first 2k. Rest as needed for heart rate to return to within 10 BPMs of original RHR, then begin second 2k.