Friday, May 11, 2012

Friday May 10, 2012

I have decided to begin following "The Outlaw Way" programming.  One of my biggest weaknesses is Olympic lifting, and this program does a lot of Olympic lifting!  My plan is to do the program for a couple months and then asses my progress.

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.  135lb (No Fails!)
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.  150lb (No Fails!)
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%  155lb (No Fails!)
Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.  200lb
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.  BW, Mostly strict, some kips on 3rd rep

Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
25:32

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